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NUTRITION

12 High Carb Foods That Are Surprisingly Healthy

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Low-carb and no-carb diets have gained popularity in recent years. And, as some folks have found weight loss success in omitting this entire macronutrient, carbohydrates have consequently gotten a pretty bad name. 

The problem here is that carbs aren’t just an obscure, little-known, or unneeded nutrient. 

In fact, carbohydrates, being a macronutrient, are a crucial part of a healthy diet! 

Carbs are your body’s primary source of energy, and they provide needed fuel for your heart, brain, kidneys, and more! 

The thing is, not all carbs are created equally. There truly are good and bad carbs. 

The carbs that you can appropriately send packing are refined and processed, items such as: desserts, refined breads and pastas, many breakfast cereals, pastries, etc. 

But, there are a wealth of healthy, unprocessed, complex, and delicious, high carb foods that you can enjoy knowing they are loaded with benefits for your body! 

Let’s take a look at the top 12 here…

1- Sweet Potatoes

Being in the midst of the holiday season, sweet potatoes seem to be available in abundance, so load up your shopping cart and let’s see what this delicious carbohydrate has to offer!

Mashed sweet potatoes, skin included, contain 23 grams of carbs per ½ cup. 

Possibly their most notable benefit comes from their antioxidant content, as this aspect of the sweet potato benefits your body by combatting damage caused by free radicals, thereby reducing your risk of disease with each enjoyed serving. 

Sweet potatoes are also loaded with potassium and vitamins A and C, which boasts the following benefits:

  • proper immune system functioning
  • help with wound healing
  • maintaining healthy of bones, teeth, and cartilage
  • helps your body absorb iron properly 
  • aids in growth, development, and repair of tissue
  • reduces risk of cancer
  • helps protect against night blindness and promotes overall visual health
  • reduces acne
  • promotes reproductive health
  • regulates heartbeat
  • promotes proper nerve function

2- Quinoa

Yum! This grain…or seed…is not only a high-carb health powerhouse, it’s also incredibly versatile! 

My favorite way to use quinoa is as a binder in ground chicken meatloaf (sub for breadcrumbs in a traditional meatloaf recipe and add your favorite veggies too…you’re welcome!), but you can also use it as a salad filler, breakfast cereal, or even to “beef” up your burgers. 

High in fiber and protein, one (very filling) cooked cup of quinoa contains 39.4 grams of carbohydrates. 

Full of phosphorus, magnesium, and potassium, quinoa can help your body fight inflammation, regulate fluids, lower blood pressure, control blood sugar, and promote healthy bones and teeth. 

Quinoa is also a great option for those looking for gluten free carb options. 

3- Beets

One cup of raw beets contains 13 grams of carbs. Yes, I did say raw. 

Beets are a root vegetable that can be consumed raw or cooked. 

Beets contain inorganic nitrates that have been linked to improved heart health. And, they are loaded with potassium, vitamin A, folate, and calcium, which boast combined benefits such as: 

  • a reduced risk of disease
  • lowered blood pressure
  • better exercise performance (reduced oxygen usage)
  • healthy blood flow/circulation
  • cell regeneration
  • proper immune function
  • reduced cognitive decline

4- Oats

Your healthiest oat options include old-fashioned oats and steel-cut oats. These varieties contain roughly 54 grams of carbs per cup of raw oats. 

Oats are most often noted for their benefits to the health of your heart, and it’s no wonder! 

  • Oats contain soluble fiber, and research shows this type of fiber may reduce LDL or “bad” cholesterol. 
  • Soluble fiber can also decrease the amount of cholesterol absorbed into your bloodstream. 
  • Regularly eating oats is associated with a reduced risk of clogged arteries. 
  • Eating oats can also lower blood sugar levels in patients with type 2 diabetes. 
  • As weight management plays a role in reducing the risk of heart disease, the satiating aspect of oats has been known to help people lose weight, thus improving heart health. 

5- Corn

Enjoyed especially during the summer months, (corn on the cob anyone?) corn provides benefits to both blood sugar and blood pressure levels. 

One half cup of corn contains roughly 25 grams of carbohydrates, and it also supplies a healthy dose of vitamin C to benefit your immune system, protect against cancer, and boost the health of your eyes as well as your bones and teeth. 

6- Buckwheat

Don’t let the name fool you, no fear of gluten here as buckwheat is not related to wheat and therefore does not contain gluten. 

Cooked buckwheat does however contain around 20 grams of carbs per half cup and is a good source of protein and fiber. 

Even better, buckwheat contains more disease fighting antioxidants than any other grain!

And, research shows buckwheat to be highly beneficial when it comes to regulating blood sugar and enhancing the health of your heart.

7- Bananas

Vegetables and grains aren’t the only super healthy carbs. 

When your sweet tooth is driving your meal or snack choices, opting for a banana as a high carb sweet treat can benefit your body due to its rich potassium, vitamin A, and vitamin C content. 

A medium sized banana contains close to 27 grams of carbohydrates, but those vitamins and potassium can improve your immune system and boost the health of your heart. 

And, bananas also contain prebiotic compounds which help to feed the good bacteria in your gut, ensuring (again) a healthy immune system while also decreasing inflammation and aiding in digestion. 

To gain more starch as opposed to sugar, consume bananas before they get too ripe (look for more green and less dark yellow or browning on the banana).

8- Brown Rice

Many people love the addition of rice to balance out a dish, and here’s how the switch to brown rice over white rice can boost the health of your body. 

White rice has a higher glycemic index than brown rice, causing a spike to your blood sugar.  And, it is considered an “empty” carbohydrate as it has essentially been stripped of its health boosting nutrients. 

At 36 grams of carbs per one cup cooked, brown rice contains all parts of the grain: the bran, germ, and endosperm. And, this whole food nutrient-rich package has been shown to:

  • improve blood sugar levels
  • reduce the risk of heart disease
  • aid in weight management (due to its satiating property)
  • reduce inflammation
  • fight disease 

9- Apples

Another fix for your sweet tooth, apples are a delicious treat that doubles as an energy booster!

One medium apple contains roughly 14-16 grams of carbohydrates. 

With so many varieties to choose from, “an apple a day keeps the doctor away” by improving blood sugar, heart health, and reducing the risk of certain cancers.

These benefits stem from the apple’s vitamin C and antioxidant content, but be sure to keep the peeling on for added fiber as you enjoy your apple.

10- Lentils

Lentils can certainly pack a punch when it comes to carbs, containing nearly 40 grams per boiled cup. But, within that same serving you’ll also be enjoying almost 18 grams of protein and a whopping 15 grams of fiber! 

Also loaded with essential B vitamins, lentils provided benefits to your muscles and nervous system.

Eating on a budget? Lentils (and beans) are extremely wallet-friendly, costing only a fraction of the price of meat. 

And, their nutrient profile makes them an excellent choice for those following a vegan or vegetarian diet.  

11- Blueberries

Containing 14.5 grams of carbs per ½ cup, blueberries pack a healthy punch in such a small package!

Often considered a superfood due to their antioxidant content, this sweet, yet tart, fruit is known to protect you against disease and the effects of aging due to their ability to fight free radical damage. 

And, studies show that eating them regularly can even benefit memory in aging adults. 

Blueberries are also loaded with vitamins C and K, which brings benefits to your body’s tissues (aiding in growth, development, and repair), while also keeping your immune system functioning properly, and helping your blood to clot normally.

12- Kidney Beans

Chili fans celebrate here, right? Because what’s a good chili recipe without kidney beans? 

Well, whether your favorite chili contains kidney beans or not, this member of the legume family weighs in at 21.5 grams of carbs per ½ cup cooked. And, those carbs come in the form of both starch and fiber. 

Kidney beans are also a good source of protein, and they’ve been linked to decreased inflammation in the colon. 

Also containing potassium and iron, kidney beans can help to regulate your body’s balance of fluid and can even aid in the contraction of muscles. 

And, this beautiful bean is also associated with blood sugar regulation as well as disease prevention due to its antioxidant content.

One precaution: be sure to cook your beans thoroughly, as consumption of raw or undercooked beans can be toxic. 

Conclusion

As you can see, the items we’ve listed here contain a ton of healthy benefits, and ditching those benefits in the name of the “carbs are bad” campaign just isn’t advisable. 

Enjoy any of these healthy, high carb foods as part of a whole-foods diet, or incorporate them in moderation if you are following a low-carbohydrate eating plan.

But, no matter your nutritional needs, let’s ditch the idea that all carbs are bad!

When losing weight seems impossible

Nothing’s worse than feeling your heart sink when you step on a scale & see that your weight didn’t budge after working out for an entire week.

It can feel like weight loss is IMPOSSIBLE…

Like it’s a fantasy how some people just magically stay thin forever (no matter what they eat or how lazy they are) while the rest of us watch with jealousy.

The “experts” out there believe that when you hit a plateau like this you need to update your workout and diet to match the weight you are at…

But that simply isn’t true for most people.

Because there’s one thing that’s COMPLETELY outside of nutrition or working out that can cause your body to gain weight…

STRESS

We live with stress at work, at home, and pretty much anywhere else we go.

And as we get older, it only increases.

Studies show that stress is a major factor in most weight loss problems.

Stress causes your body to release a hormone called Cortisol.

Cortisol is meant to help you navigate stress, but it often has the opposite effect.

When your body feels stress, it releases Cortisol and triggers a response to send glucose (sugar) to be used as energy…

Even though cortisol is helpful in small amounts, and for short periods of time… when it’s released for long periods of time it forces you to store body fat, especially around the belly (which is what Yale researchers call “stress belly”).

If stress levels are high and cortisol is being released, it’s almost impossible to lose weight.

That’s why people who are stressed tend to gain a lot of weight.

But fear not, cortisol has a counterpart called Glutathione.

If your body produces more glutathione than cortisol, not only will you feel less stressed…

But it will become WAY easier to lose weight.

But Glutathione doesn’t just enter your body out of thin air… it needs to be supplemented!

So that’s why my friend Pam at Nutraville formulated a supplement to raise Glutathione levels & decrease cortisol levels

It’s called Gluta Raise, and it will help you reduce stress & lose weight:

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REDUCE STRESS AND BELLY FAT WITH GLUTA RAISE

Gluta Raise is formulated with all natural ingredients that balance Cortisol with Glutathione…

Glutathione is the healer of the body.

When Glutathione is present, you feel less stressed and lose weight at the same time.

Cindy tried Gluta Raise and she can’t believe the results…

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“Stress-free and anxiety-free all day, every day! Feel like I’ve got my energy back! Now, I can focus and do more with Gluta Raise!” -Cindy B. – San Francisco, CA

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NUTRITION

Nutritionists’ Advice for Staying Healthy During the Holidays

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The holiday season is a time for celebration, togetherness, and indulgence. From family gatherings to office parties, there are plenty of opportunities to overindulge in rich holiday foods and drinks. While it’s important to enjoy the festive season, it’s also essential to prioritize your health and well-being. Nutritionists offer their advice for staying healthy during the holidays:

1. Balance your plate: Nutritionists recommend filling half of your plate with vegetables or a salad, a quarter with lean protein, and a quarter with whole grains or starchy vegetables. This balanced approach ensures you’re getting a variety of nutrients while still enjoying your favorite holiday dishes.

2. Watch portion sizes: It’s easy to overeat during the holidays, but portion control is key to maintaining a healthy diet. Nutritionists advise using smaller plates, taking your time to savor each bite, and listening to your body’s hunger cues to avoid overeating.

3. Stay hydrated: With all the rich, salty, and sugary foods consumed during the holidays, it’s important to stay hydrated. Drinking plenty of water can help flush out toxins, keep you feeling full, and prevent overeating.

4. Limit alcohol consumption: Cocktails, wine, and other drinks are often flowing during holiday gatherings, but excessive alcohol consumption can lead to poor food choices, dehydration, and weight gain. Nutritionists suggest limiting alcohol intake and opting for non-alcoholic beverages like sparkling water or herbal tea instead.

5. Stay active: Maintaining an exercise routine during the holidays can help offset the extra calories consumed from holiday treats. Nutritionists recommend finding ways to stay active, whether it’s going for a walk after a meal, practicing yoga, or scheduling workouts in between festivities.

6. Plan ahead: To avoid succumbing to unhealthy holiday temptations, nutritionists recommend planning ahead and making mindful choices. Choose nutritious snacks to keep on hand, eat a healthy meal before attending a party, and bring a healthy dish to share.

7. Practice mindful eating: The holiday season can be busy and stressful, but it’s important to slow down and practice mindful eating. Pay attention to your food choices, savor each bite, and listen to your body’s hunger and fullness cues.

By following these tips from nutritionists, you can enjoy the holiday season without sacrificing your health and well-being. Remember, it’s all about balance, moderation, and making mindful choices. Cheers to a happy and healthy holiday season!

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FITNESS

8 Reasons To Meal Prep For Weight Loss

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Losing weight isn’t a “fly by the seat of your pants” type of endeavor. I mean, your health is at stake, and your health is important! 

And, anything of importance is worth careful thought, planning, and intention. 

When seeking to lose weight, having a plan to reach that goal is crucial. But, like any other goal in life, you’ve got to execute the plan in order to achieve the goal. 

Here, meal prepping (planning, preparing, and even packaging your meals in advance) is the part of that plan that can mean the difference between success and failure when it comes to weight loss.  

In fact, I’d say it’s one of the most helpful ways to frontload your week, setting you up for weight loss victory!

And, just why is this practice so critical when it comes to weight loss? 

Let’s take a look…

1- Portion Control 

Intake is part of any effort to lose weight. Some don’t like to speak in terms of tracking calories, but the bottom line is, whether you’re tracking calories, carbs, fat, or simply seeking to be mindful of the types of food you are consuming, portions matter. 

You can eat as healthy and nutritious as you’d like, but if you’re still eating too much (overall) weight loss can still be a struggle. 

When you meal prep, you’re in charge. You can weigh and measure and portion your food to your personal needs. 

You don’t have to view the movie SuperSize Me to know that when you order out, even though some restaurants (even fast food) offer healthier choices now, the portions you receive are often much larger than you need. 

And, when we have to make those portion choices in the moment, let’s face it, sometimes our eyes can deceive us. 

So, know your needs (no matter whether you’re counting calories, macros, or not) and measure/weigh accordingly, planning and preparing meals that are customized to your body, your needs, and your goals! 

2- Nutrition Control 

Whether you’re seeking to lose weight or just want to be the healthiest version of you, what you eat is just as important as how much you eat. 

And, when you meal prep, you and you alone control what you prep. 

You know your body. You know your goals. You know what you need to eat and not eat to achieve those goals. 

Therefore, why should you leave your nutrition up to chance? 

Meal prepping allows you to personally make those healthy choices, from start to finish. 

And, prepping your meals doesn’t just take place in the kitchen. It starts with knowing your needs and taking note (either mentally, online, or on paper) of what nutritious foods you’ll need for the day or week. 

Then, whether you order your groceries, pick them up, or choose them yourself aisle by aisle throughout the store (or farmer’s market), you select exactly what you need to keep yourself on track. 

When you take this step seriously, selecting nutritious foods with intention, you are saying ‘yes’ to your health and ‘no’ to the pitfalls of unpreparedness.  

After the careful, intentional selection of the best foods for your needs, then comes the kitchen, where you actually prepare your meals and snacks, cutting, chopping, cooking, and setting yourself up for success. 

Essentially, when it comes right down to it, controlling your nutrition is the step prior to the kitchen. 

The kitchen is just where you execute your healthy, nutrition-packed plan to meal prep and crush your weight loss goals! 

So, take some time to write or type out your nutritional needs. Plan that grocery order or trip with intention, and success will follow. 

3- Variety

Okay, I have a confession here. I have uttered more times than I can count “I feel like I’m cooking the same things all the time.” 

And, taking a hard look at this step here towards weight loss success, I know that such a sentiment stems from sheer laziness. 

The thing is, mundane mealtimes can happen. You know, where we get stuck in the rut of eating the same things all the time. But, more often than not, this happens with meals out more than it does when you’re cooking meals at home. 

Think about it, drive-thrus and restaurant menus rarely change. But, when you’re cooking at home, carefully planning your meals to promote successful weight loss and healthy living, you’re in charge. 

When you meal prep, you are taking the time to sit down and plan out your meals for the week or at least several days at a time. And, ya know what? That gives you complete and total freedom to create the menu of your choice. 

Get creative! I mean, we live in the age of Google. You can search for any type of recipe under the sun specific to your weight loss needs, and you’ll find a whole list of items right at your fingertips. 

So, spice things up. Meal prepping allows you to try new recipes, new foods, and new cooking techniques. And, with you in charge of your meals, continually on the look out for a variety of foods and recipes, you’ll rarely get bored with what you’re eating! 

4- Reduce Temptation

You’re reading an article about meal prepping, so I’m sure you’ve been patiently waiting to hear the quote of all quotes, Ben Franklin’s “if you fail to plan, you are planning to fail.”

And, I don’t know if that qualifies as cliche at this point, but it still rings true. 

One of the biggest ways that meal prepping can help you in your weight loss journey is by reducing temptations. 

When you’ve planned for success, this time with your nutrition on point through portioned and prepped meals, you can more easily achieve your weight loss goals!

So then, when you’re faced with temptation at work, perhaps in the form of fried, sugary donuts, you can face that temptation head on since you’ve already got a healthy breakfast on hand that you’ve carefully planned and prepared prior to being confronted with that donut. 

Or, maybe you’ve already eaten your healthy, nutritious lunch that you prepared from home, so you’ll be less likely to then be tempted with greasy, fatty restaurant foods that would derail your weight loss success. 

And, when you’re tired after a long day at work, the temptation to order pizza running through your head like a bullet train, you can overcome that temptation far more easily when you already have a nutritious meal prepared and waiting to either be eaten (slow cooker, anyone?) or simply/quickly cooked due to your time spent preparing meals earlier in the day or week. 

Personally, I like to make a day of it, taking a Sunday afternoon (for instance) to prep my meals and snacks for the week. 

I make a mess of things in the kitchen all at once, chopping, washing, cooking, and then cleaning up all in a day. 

In one fell swoop, my fridge is stocked, and I’m ready to take on the week. And, I may or may not channel my inner 80’s child and chime in now and then with a little Bangles…“just another meal prep Sunday, all in one day, so I’m ready for Monday.”

5- Fight Hunger

When hunger strikes, it’s hard to remain focused on your weight loss goals if you aren’t prepared. 

Because the fact of the matter is, you can plan all you want, but if you don’t have a nutritious meal on hand when you are several minutes past hungry, your decision making skills are often the first things to go out the window. 

So, this lines up pretty closely with temptation here, as we all know that it’s definitely harder to resist food temptations when you’re hungry. 

But, if you’ve put in the work, intentionally preparing healthy meals ahead of time, when hunger strikes…well…you’re prepared! 

And, you can even cut hunger off at the pass, prepping snacks ahead of time, ready to greet your afternoon or morning (whenever you’re prone to hunger) with a well-portioned, planned, nutritious snack. 

6- Reduces Stress

Stressful times are some of the hardest times to stay on track with your health and fitness goals.

When you’re stressed, you often get hungry…it’s just plain science!

Stress prompts the release of a hormone called cortisol from your adrenal glands. And, this hormone is a havoc wreaker when it comes to weight loss. 

The release of cortisol bumps up your appetite, and most often it causes cravings for all the things you’re trying to avoid when losing weight: sugary, fatty, sodium-rich foods. 

When you meal prep, you can reduce stress because even if everything else is going haywire, you’ve got one less thing to think about or stress over. Your meals are prepared or already portioned and ready to cook, so you can grab that healthy meal, fuel your body properly, and tackle any other stress. 

Or, if food is the stressful thing in your day, meal prepping takes away that stress completely. 

Take mornings for instance, sometimes this portion of the day can be rushed and busy, not leaving much time (if any) to prepare a healthy breakfast. 

You’re stressed, trying to get out the door on time, and if nothing else, the ease of a prepped meal can reduce that morning stress and help you start your day off on the right foot. 

7- Save Time And Money

Weight loss efforts can take time and money, but you can actually save time and money when you meal prep. 

Uh-oh, I think we just busted a few excuses all to pieces here. 

No time to workout? 

If you meal prep, you’ll cut out time spent deciding what to eat, and you’ll also save time on cooking as prepping your meals all at once combines many actions, cutting down on the overall time you’d normally spend cooking throughout the week. 

Now…you’ve got time to workout! See, problem solved and you’ve got some meals prepared in the process! 

But, what about money? 

I often hear people say that it’s expensive to eat healthy. Hmmm, the thing is, it’s expensive to eat out. 

Preparing your meals ahead of time, planning them carefully and intentionally with your weight loss goals in mind, can actually save you money. And…another weight loss excuse shatters! 

When you plan and buy in bulk, you can definitely save money while eating healthy and nutritious meals. 

And hey, with the money you’ll save through meal prepping, perhaps you can splurge on a new outfit as you’re crushing your weight loss goals and your pants are inevitably getting too big now! 

8- Better Relationship With Food

Healthy weight loss involves a transformation of thinking, learning to view foods appropriately as sources of energy and nutrition that your body needs, as opposed to sources of comfort (an area many reveal as a struggle in regards to their relationship with food). 

Meal prepping causes you to view foods more carefully and with intention. 


Through the process of preparing healthy meals for yourself or even your family, you’ll learn more about foods and their purpose, creating a better relationship with food over time. 

You’ll also learn to listen to your body and its needs as you enjoy the meals you’ve carefully prepared. And, in doing so, you’ll better understand your body’s cues for hunger and other nutritional needs, contributing to success as you seek to lose weight. 

Is this forgotten vitamin the answer to low energy?

What do you do when your energy drops in the afternoon?

Do you reach for coffee?

Do you try to take a nap?

Or maybe you’re more of an “I’m going to power through this slump…” type of person… 

So you opt for an energy drink instead.

But too much coffee can cause the jitters…

You can’t always find the time to take a nap…

And you don’t need me to warn you about what’s lurking in your favorite energy drinks.

But what if there was a long forgotten “vitamin” that you could take in the morning…

And support the energy boosting benefits, all-day long?*

You’d want to know what to know all about it right?

Especially if it could help restore your natural, harmonious flow of energy, right?

If so, you can read more about this mystery “vitamin” here.

When you feel good, you do good!

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NUTRITION

The Power of Nutrition: How Registered Dietitians Are Making an Impact

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Nutrition plays a crucial role in our overall health and well-being, yet many people struggle to understand the importance of proper nutrition and how to achieve a balanced diet. This is where registered dietitians come in, using their expertise and knowledge to educate, inspire, and empower individuals to make healthier food choices.

Registered dietitians are trained professionals who specialize in the field of nutrition and dietetics. They are equipped with the knowledge and skills to assess, diagnose, and treat nutritional issues and to provide personalized nutrition plans tailored to each individual’s needs. They work in a variety of settings, including hospitals, clinics, schools, and food service facilities, helping people of all ages and backgrounds improve their nutritional habits and overall health.

The impact of registered dietitians in the field of nutrition is significant and far-reaching. They play a crucial role in preventing and managing chronic diseases such as diabetes, heart disease, and obesity, by educating individuals on the importance of a healthy diet and lifestyle. They also help people with specific dietary needs, such as those with food allergies, gastrointestinal disorders, or eating disorders, to navigate their food choices and improve their quality of life.

Registered dietitians are also at the forefront of promoting evidence-based nutrition information and debunking myths and misunderstandings about food and diet. In a world saturated with fad diets and conflicting nutrition advice, registered dietitians provide a reliable source of information based on scientific research and sound principles of nutrition.

One of the key ways in which registered dietitians are making an impact in the field of nutrition is through education and outreach. They work with individuals, families, and communities to raise awareness about the importance of healthy eating habits and to provide practical tips and strategies for implementing changes in diet and lifestyle. They also collaborate with other healthcare professionals, such as doctors, nurses, and therapists, to ensure that nutrition is integrated into all aspects of healthcare.

In addition, registered dietitians are advocates for public policy changes that promote healthy eating and improve access to nutritious food options. They work with policymakers, food manufacturers, and community organizations to shape food policies and programs that support the health and well-being of all individuals, regardless of their socioeconomic status or background.

Overall, the power of nutrition and the impact of registered dietitians in promoting healthy eating habits and improving overall health cannot be overstated. By educating, inspiring, and empowering individuals to make better food choices, registered dietitians are helping to create a healthier, happier, and more vibrant society for all. So if you’re looking to improve your diet and health, consider consulting with a registered dietitian to help you achieve your nutrition goals.

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