And because we don’t eat just produce all the time…
A whole grain is called a whole grain when it contains the entire grain kernel (the bran, germ, endosperm). Examples include oatmeal, whole wheat pasta, whole wheat flour, brown rice, quinoa, barley, bulger, farro, and whole corn meal. Whole grains contain fiber and vitamins B & E. Whole grains are digested more slowly and help stabilize blood sugar/glucose levels.
Beans and legumes are known for their fiber (and the effects), but they also contain a good amount of protein. Research has shown beans and legumes lower blood pressure and the risk of heart disease. Soy prevents cancer, wards off osteoporosis and lessen the effects of menopause. Recent legume-based pastas include chickpeas, fava beans, and lentils.
Nuts & Seeds. High on the list are almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, Brazil nuts, hazelnuts, and peanuts. Nuts are high in Vitamin B, E, K and MUFA (Omega-3) and magnesium. They can help prevent CAD & reduce prostate, breast & colon cancer. Additional research demonstrates they may improve HDL cholesterol.
Seeds, such as flaxseed, chia, hemp, sesame, pumpkin, and sunflower, are high in omega-3 (MUFA), which reduces heart disease risk, have anti-inflammatory properties, and are high in lignans, which help stop cells from becoming cancerous.
When it comes to oils, it can be confusing. Olive oil, extra virgin, the least refined, is tops. It has monounsaturated fats (MUFA) and antioxidants. Additionally, canola oil, avocado, coconut and sunflower oils are beneficial. Like olive oil, canola and avocado contain MUFA and antioxidants. Avocado and sunflower also contain vitamin E. Coconut is higher in sat fat BUT kills bacteria and improves cholesterol.
Tea, drank around the world in many cultures, is made from tea leaves, therefore, tea has many of the same benefits as mentioned above in the produce section. It was originally thought that green tea had more antioxidants than black and other teas, but recent studies suggest that they are equally beneficial. Tea can significantly reduce the risk of cancer, heart disease, stroke and other diseases.
Consider spicing it up a bit! Although more research is needed in the areas of spices, it won’t hurt to add to them to your meal.
- Red and black pepper, with antioxidants, may prevent cancer cell growth and lower cholesterol.
- Cinnamon lowers blood sugar, reduces cholesterol, and maybe ward of certain types of cancers.
- Cloves contain antioxidants that inhibit asthma and may help with diabetes and depression.
- Rosemary helps alleviate depressive symptoms.
- Turmeric may one day be seen as a way to treat Alzheimer’s, according to recent research.
This list is not exhaustive, and I encourage you to seek out evidence-based nutrition information on foods you are curious about that may not be on the list. Until next time, enjoy all these delicious and nutritious foods readily available to you at your local supermarket!
