Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?
Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?
Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world and remain one of the most popular today across nearly every continent. Chickpeas have been a part of certain traditional diets for over 7,500 years!
Chickpeas are a type of legume that offer a range of health benefits. Chickpeas help to
Chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber is correlated with having a lower body weight.
Chickpeas give us a feeling of being full after eating, while also helping to control our blood sugar levels and therefore maintaining our energy.
Chickpeas make my list for the 20 Ultimate High Fiber Foods, with roughly 6-7 grams per half cup serving.
Fiber facilitates in healthy digestion by quickly moving foods through the digestive tract, helping to decrease symptoms of IBS and constipation. Fiber works by drawing fluids from the body and binding them to the bulk of forming stool, which contains toxins and waste that must be removed from the body.
The high amount of fiber in garbanzo beans is responsible for its filling effect and helps to improve digestion, but it does much more than this. Fiber aids in heart health, helps to control blood sugar levels, guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more.
Chickpeas nutrition includes starch, which is a slow burning carbohydrate that the body does not react to by suddenly spiking glucose in the blood.
Unlike simple sugars- found in processed products like refined flour, white bread and pasta, soda, candy, and most other packaged foods- the starches found in chickpeas take an extended period of time to break down once consumed.
Starches contain natural sugars called glucose, which the body uses easily for many essential functions, however glucose can be troublesome for people who are pre-diabetic or who have diabetes. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, which is extremely important for diabetics who have trouble reaching a stable blood sugar level after contain sugars due to a resistance to insulin.
Chickpeas have been shown to help balance unhealthy cholesterol levels, to reduce hypertension, and to protect against heart disease in multiple ways. Fiber works to create a gel-like substance in the digestive system that binds with fatty acids, helping to balance cholesterol levels. Both soluble fiber and insoluble fiber have been show to be important in helping to control and manage hypertension.
Beans help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels, and decrease the chances of cardiac arrest and stroke. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.
Chickpeas nutrition boasts high levels of iron, zinc, folate, phosphorus, vitamin K, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are great source of folate, also called Vitamin B6. Folate is important for helping the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. A deficiency in folate can contribute to anemia, poor immune function, and poor digestion; and for pregnant women, a deficiency can lead to neural tube defects such as spina bifida.
Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium intake can result in bone loss.
Chickpeas nutrition also includes zinc. Zinc is an essential trace mineral that plays a role in over 100 important enzymatic reactions in the body. Zinc facilitates in bodily functions including protecting against free radical damage (also called oxidative damage), helps speed up wound healing, plays a part in the copying of DNA, and helps with the formation of hemoglobin within the blood. A deficiency can include frequently getting sick with colds, leaky gut syndrome, consistent digestive problems like diarrhea, poor eye health, infertility, thinning hair, and even stunted growth in children.
Adequate vitamin K consumption is important for good bone health because it improves calcium absorption and may reduce urinary excretion of calcium, making sure that enough calcium is available for building and repairing bone. Low intake of vitamin K is associated with a higher risk for bone fracture.
Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain.
Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” because the Incas believed it increased the stamina of their warriors.
Here are sone health benefits of quinoa:
It is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
Contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes, lowers cholesterol and glucose levels, and may help you to lose weight because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
Contains Iron, which helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. It also increases brain function because the brain takes in about 20% of our blood oxygen.
Tissue growth and repair
Contains lysine, essential for tissue growth and repair.
Lower blood pressure
It is rich in magnesium. Helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control.
High in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
Quinoa has a high content of manganese, an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
Let me share with you some healthy kidney beans recipes. True to their name, these beans are kidney shaped. They are especially good in simmered dishes where they absorb the flavors of seasonings and other foods with which they are cooked.
Today I want to share some healthy lentils recipes. Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.
Lentils nutrition benefits include:
Lentils are enjoyed all over the world in many types of recipes and are one of the best all-natural meat-substitute foods.
Lentils help to reduce blood cholesterol since they contain high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.
Several studies have shown that high fiber foods reduce your risk of heart disease. Lentils are also a great source of folate and magnesium. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body.
Lentils contain insoluble dietary fiber which helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
Soluble fiber slows down digestion and stabilizes blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
26% of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
Lentils increase energy due its fiber and complex carbohydrates. Lentils contain high amount of iron, which is needed by the body for optimum hemoglobin production. About 36% of the iron of the Daily Recommended value can come from eating 1 cup (200 grams) of lentils every day. Iron deficiency is a common cause of fatigue.
Women aged 18 to 50 years are particularly susceptible to iron deficiency. Not getting enough iron in the diet can affect how efficiently the body uses energy.
Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they contain virtually no fat.
The health benefits of tofu include:
Regular consumption of soy products like tofu may lower cholesterol levels and saturated fats, reducing the risk of cardiovascular diseases. Due to its low sodium content, it is also good for people with high blood pressure.
Using tofu as an alternative to the animal protein can help lower LDL (bad) cholesterol. As compared to meats such as beef, tofu has lower levels of saturated fatty acids and higher levels of unsaturated fatty acids. It is also a good source of lecithin and linoleic acid, which helps regulate the metabolism.
A study suggests that soy-based low-calorie diets have a beneficial effect on reduction of weight and blood lipids.
The organic compounds in tofu, namely isoflavones, help to manage the symptoms of menopause. Isoflavones are plant-based compounds that mimic the estrogen hormone. Tofu can help stabilize the estrogen levels during menopause and also provide relief from hot flashes.
Another benefit of eating tofu regularly is that it slows down the ageing process considerably. Tofu helps retain the elasticity of the skin and tones the facial muscles.
The human hair is primarily made of a protein called keratin. By eating tofu, your hair gets the required protein to produce more hair and keep the existing ones healthy.
Time to share some healthy avocado recipes. Do you like avocados?
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Again, avocado is a high fat food. But they don’t just contain any fat… the majority of the fat in avocado is oleic acid. This is a monounsaturated fatty acid. Oleic acid has been linked to reduced inflammation. Avocados may help protect against heart disease and diabetes.
Despite its creamy texture, an avocado is actually high in fiber.
Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.
Including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet. Adding avocados to meals makes people more satiated (full) and reduces the desire to eat for many hours, compared to a similar meal without avocados. Avocados are high in fiber, and very low in carbs, two attributes that should also help promote weight loss.
Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2. The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.
These are my favorite recipes where the egg is the main ingredient. I strongly recommend you the painted boiled eggs :)
Click here and get all the recipes :)
The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.
Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.
Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients like vitamin A, vitamin D, vitamin E, and omega-3 fatty acids (EPA and DHA).
Click here and get the recipes.
Salmon are considered “anadromous” which means they live in both fresh and salt water. They are born in freshwater where they spend a few months to a few years (depending on the species) before moving out to the ocean. When it’s time to spawn, they head back to freshwater.
Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.
Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D.
Fresh or canned, have salmon any night of the week with these easy recipes: