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.
Here you´ll find 30 healthy egg recipes. 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.
A study published in Paediatrics magazine has suggested that giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting.
HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol.
People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.
Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.
It is true that eggs are high in cholesterol. A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.
However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.
The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.
Nevertheless, the response to eating eggs varies between individuals:
Egg yolks contain large amounts of both lutein and zeaxanthin, powerful antioxidants that accumulate in the retina of the eye.
Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.
In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%.
Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.
Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.
Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.
Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.
Eggs are an excellent source of protein, with a single large egg containing six grams of it.
Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.
Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.
Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.
Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.
In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.
In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks
Here you´ll find 30 healthy cod 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).
Cod have been shown to be very beneficial for people with atherosclerosis and diabetic heart disease.
Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don’t consume fish.
Cod, specifically, promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids as well as an excellent source of vitamin B12 and a good source of vitamin B6, both of which are needed to keep homocysteine levels low.
This is important because homocysteine is a dangerous molecule that is directly damaging to blood vessel walls, and high homocysteine levels are associated with a greatly increased risk of heart attack and stroke.
Homocysteine is also associated with osteoporosis, and a recent study found that osteoporosis occurred more frequently among women whose vitamin B12 status was deficient or marginal compared with those who had normal B12 status.
Cod is also a very good source of niacin, another B vitamin that is often used to lower high cholesterol levels, something else that can lead to heart disease.
Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy.
High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.
In addition, high triglycerides are often found along with a group of other disease risk factors that has been labeled metabolic syndrome, a condition known to increase risk of not only heart disease, but diabetes and stroke.
While as little as a weekly serving of fish lowers risk of ischemic stroke, enjoying a daily serving omega-3-rich fish, such as cod, provides significantly greater reduction in the risk of coronary heart disease than eating fish even as frequently as a couple of times a week, show the findings of a study published in the January 17, 2006 issue of Circulation, the journal of the American Heart Association.
Researchers in Japan followed 41,578 men and women aged 40 to 59, none of whom had cardiovascular disease or cancer when the study began, from 1990-1992 to 2001. Food frequency questionnaires completed at the beginning of the study and in 1995, provided information on weekly fish intake, which was analyzed for omega-3 content.
When individuals whose fish consumption was in the top one-fifth of participants at 8 times per week were compared to those whose intake was in the lowest fifth at once per week, they were found to have a 37% lower risk of developing coronary heart disease and a 56% percent lower risk of heart attack.
According to the International Study of Macro- and Micro-nutrients and Blood Pressure, those who consume a diet rich in omega-3 have normal blood pressure. A higher omega-3 fatty acid intake by patients who didn’t use supplements, drugs, or a special diet for hypertension, diabetes, or heart disease was associated with a reduction in systolic and diastolic blood pressure by 1.01/0.98 mm Hg.
A study published in the Applied Physiology, Nutrition, and Metabolism journal says that cod protein helps promote growth and regeneration of skeletal muscle after an injury. Due to the high arginine content in cod, the proteins improve the resolution of inflammation.
Bodybuilders need a quick and easy-to-digest source of protein. Cod is an excellent food for bodybuilding. It has easy-to-digest amino acids like that of whey proteins and egg-whites.
Incorporating cod in the bodybuilding diet gives many nutritional benefits. It includes zinc, selenium, and chromium all of which are important minerals for bodybuilding. Omega-3 fatty acids in cod help reduce the fats in the body without risking muscle loss.
Here you´ll find 60 healthy salmon recipes.
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 one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams.
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, and improving the function of the cells that line your arteries.
A 2012 analysis of 16 controlled studies found that taking 0.45–4.5 grams of omega-3 fatty acids per day led to significant improvements in arterial function.
Salmon is rich in high-quality protein.
Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process.
A 3.5-ounce serving of salmon contains 22–25 grams of protein.
Salmon contains more potassium than an equivalent amount of banana, which provides 10% of the RDI.
Potassium helps control your blood pressure. It also reduces your risk of stroke.
A large analysis of 31 studies found that supplementing with potassium significantly reduced blood pressure, especially when added to a high-sodium diet.
One of the ways in which potassium lowers blood pressure is by preventing excess water retention.
One study found that restricting potassium led to an increase in water retention and blood pressure in healthy people with normal blood pressure.
3.5 ounces of salmon provide 59–67% of the RDI of selenium. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease.
Consuming salmon and other high-selenium seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral.
One study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than those who consumed fish oil capsules containing less selenium.
Eating salmon on a regular basis may help protect against heart disease.
This is due, in large part, to salmon’s ability to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood, in relation to omega-3s.
Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases.
In a four-week study of healthy men and women, consuming two servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels.
Also, consuming salmon and other fatty fish has been found to lower triglycerides and raise levels of omega-3 fats more than fish oil supplements do.
Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full.
In addition, your metabolic rate increases more after eating protein-rich foods like salmon, compared to other foods.
Research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals.
In addition, salmon is fairly low in calories. A 3.5-ounce serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories.