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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

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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NUTRITION

Top 12 Brain Fuel Foods To Boost Memory And Concentration

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A healthy brain is central to the health of your whole body. 

But, we generally don’t even think about our brain and its health until we see the effects of its decline. 

Your brain, like your heart, lungs, or any other major organ, relies on needed nutrients for both proper functioning and to fight natural decline that happens with age. 

Ever heard of the age-old saying “you are what you eat?” Well, that saying greatly applies to your brain, and thus your ability to learn, your thought processes, memory, and ability to focus as well. 

So, what foods can you incorporate to get the most brain-boosting bang for your buck? 

Let’s look at the top 12…

1- Berries

Berries contain antioxidants and deliver what are known as anthocyanins. 

Anthocyanins are plant compounds that contain both antioxidants and anti-inflammatory properties. 

Some of the antioxidants in blueberries, specifically, can accumulate in your brain, improving how your brain cells communicate with one another. 

  • blueberries
  • strawberries
  • raspberries
  • blackberries
  • mulberries
  • black currants

These all contain antioxidants that can increase plasticity which boosts memory and learning by helping brain cells form new connections. 

As antioxidants work to prevent damage in your body from free radicals, berries (loaded with antioxidants) combat this damage in the cells of your brain to improve learning and prevent decline. 

Research also shows that the flavonoids in berries are responsible for memory improvement, and consuming just two or more servings of berries per week delayed memory decline in women by two and a half years. 

2- Dark Chocolate

Dark chocolate, due to its cacao content, also contains antioxidant-rich flavonoids. 

As we mentioned above, antioxidants benefit your body by protecting your cells against oxidative stress, damage that is done by free radicals.

Your brain is especially sensitive to oxidative stress which causes mental decline as you age, making foods high in antioxidants, like dark chocolate, an important part of your diet.

Cacao flavonoids have been observed in studies to facilitate the growth of blood vessels and cells within the brain involved in both learning and memory. 

And, in studies done on snails, these flavonoids showed a reversal in memory problems.  

3- Fatty Fish

This type of fish could easily make the top of the list when it comes to brain-boosting foods! 

  • salmon
  • mackerel
  • sardines
  • trout
  • tuna 
  • herring

Each of these kinds of fish are high in omega-3 fatty acids, the exact kind of fat that makes up nearly 60% of your brain. 

Omega-3s help to build membranes of brain cells. They have been shown to increase needed blow flow to the brain, and they are proven to be essential for both learning and memory. 

Fatty acids found in these types of fish have even been shown as a potential aid in preventing Alzheimer’s disease, as they slow cognitive decline associated with the natural process of aging. 

4- Coffee

One of the most consumed, and loved, beverages in the world, coffee contains so many benefits to your health! (minus the unhealthy additions like sugars, syrups, and some milks of course)

It’s antioxidant content is off the charts, making it a powerful superfood…or drink. 

Drinking 3-5 cups of coffee daily has been shown to reduce the risk of Alzheimer’s disease by 65%. 

The caffeine content of coffee is helpful to your brain, keeping you alert by blocking the chemicals that make you feel tired. 

Drinking coffee in the morning, or even throughout the day has shown to improve concentration effectively when performing tasks. 

Some studies have found that the caffeine in your coffee may even raise your brain’s capacity for processing information, increasing complex and variable brain activity.  

5- Eggs

You know the jingle, “the incredible, edible egg.” Well, just how incredible is this wonderful edible in regards to brain function?

First, eggs are high in vitamins B6 and B12, as well as folate, all of which are linked to delaying mental decline and even preventing brain shrinkage. 

Eggs also contain choline which aids in your body’s production of a neurotransmitter that regulates memory. 

6- Nuts & Seeds

Like the fatty fish that we mentioned earlier, many kinds of nuts and seeds contain brain benefiting omega-3s. And, they are also high in antioxidants which can fight oxidative stress that occurs within the body. 

The omega-3 and antioxidant content found in most nuts and seeds combines to protect against cognitive decline that occurs with aging as brain cells are protected from free radical damage. 

Some seeds, pumpkin in particular, contain high levels of zinc which is needed for nerve signaling within the brain, and magnesium which is essential for learning and memory. 

Many nuts also contain high levels of vitamin E, a needful antioxidant known for improving brain function and preventing mental decline. 

Consider adding these seeds and nuts to your diet to boost the health of your brain:

  • sunflower seeds
  • pumpkin seeds
  • hazelnuts
  • almonds
  • walnuts 

7- Broccoli

Broccoli and other cruciferous vegetables such as those listed below all contain glucosinolates. 

  • bok choy
  • brussel sprouts
  • cauliflower 
  • cabbage 
  • turnips

And, as your body breaks down these glucosinolates, isothiocyanates are produced to combat and reduce oxidative stress. 

This type of interaction within the body, reducing oxidative stress, is thought to lower a person’s risk of neurodegenerative diseases like Alzheimer’s, Huntington’s, and Parkinson’s diseases as well as other memory disorders. 

The vitamin C content found in these vegetables can also protect lost memory as you age. 

8- Avocados

Avocados uniquely help your brain by their ability to lower blood pressure. 

While high blood pressure is often associated primarily with detriments to your heart, it can also lead to mental decline. 

Both high blood pressure and a high bad cholesterol level can cause a buildup of plaque in your arteries, hindering blood flow. 

And, limiting blood flow to the brain can not only lead to things like strokes, but this can also lead to dementia, early brain aging, Alzheimer’s, and overall problems with thinking. 

9- Turmeric

The active ingredient in turmeric is curcumin, a compound with both antioxidant and anti-inflammatory properties. 

What’s special about curcumin though regarding brain health is that it can cross the blood-brain barrier, allowing it to directly enter and provide needed benefit to your brain’s cells.

Curcumin has been found to improve memory, delay cognitive decline brought on through aging, and it even boosts the growth hormone responsible for brain cell growth.  

10- Whole Grains

Whole grains, like those listed below, are a great source of vitamin E. 

  • whole grain pasta
  • whole grain bread
  • oatmeal 
  • barley 
  • bulgur wheat
  • brown rice

Vitamin E has been linked to slowing Alzheimer’s disease, benefiting both memory and overall brain function. 

Like avocados, whole grains also help brain function by promoting a healthy blood pressure and thus a healthy flow of blood to the brain. 

11- Green Tea

Green tea has been linked specifically with improved memory. 

Its antioxidant levels combat that nasty damage caused by free radicals that we’ve mentioned in several points already in this article. 

And, the caffeine content, though not as high as the amounts in coffee, can improve memory, increase concentration, and make you more alert. 

Green tea also contains an amino acid that is known to increase the activity of neurotransmitters in the brain that help you feel relaxed, aiding in sleep (a crucial need in keeping your brain functioning optimally). 

12- Oranges

While I wouldn’t advise reaching for candies and cookies as a source, sugar is needed by your brain for fuel. 

Actually, not just sugar, but glucose…which is why your body prefers oranges to Snickers when it comes to brain function. 

Too much sugar, as is the case with that candy bar, can impair memory. 

But, your brain does use the carbs and sugars you eat to make and utilize glucose, thereby making an orange or a small glass of orange juice, a great boost to your short term memory, learning processes, and overall cognitive abilities. 

Oranges are also a rich source of vitamin C, a proven need in preventing overall and age-related cognitive decline. 

Oddball Food Reverses Memory Loss

Oddball or not, researchers say this food with a nutty flavor

reverses memory loss and protects against dementia.

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This oddball food reverses memory loss >>

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NUTRITION

From Junk Food to Superfoods: How Nutritionists Are Transforming Diets

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In today’s fast-paced world, many people rely on convenience foods like fast food, sugary snacks, and pre-packaged meals to fuel their busy lifestyles. Unfortunately, these options are often high in unhealthy fats, sugars, and additives, which can lead to a host of health problems including obesity, diabetes, and heart disease.

But a shift is happening in the world of nutrition, as more and more people are turning to superfoods to revamp their diets and improve their overall health. Superfoods are nutrient-rich foods that are packed with vitamins, minerals, and antioxidants that have been shown to provide numerous health benefits.

Nutritionists and health experts are leading the charge in promoting superfoods as a key component of a healthy diet. They are educating their clients on the benefits of these powerhouse foods and helping them make the necessary adjustments to incorporate them into their daily meals.

One of the main reasons superfoods are gaining popularity is their ability to boost the immune system and fight off disease. Foods like blueberries, kale, quinoa, and chia seeds are chock full of essential nutrients that can help ward off illnesses and keep the body functioning at its best.

In addition to their health benefits, superfoods are also delicious and versatile. Nutritionists are showing clients how to incorporate these foods into their meals in creative and tasty ways, making it easier for them to stick to a healthy eating plan.

Another benefit of superfoods is their ability to help with weight loss and management. Many of these foods are low in calories but high in fiber, which can help keep you feeling full and satisfied for longer periods of time. This can lead to decreased calorie intake and ultimately, weight loss.

Overall, the transition from junk food to superfoods is a positive step towards improving overall health and well-being. By working with a nutritionist to incorporate these nutrient-rich foods into their diets, individuals can enjoy a wide range of health benefits and feel better both inside and out.

So if you’re looking to make a change in your diet and improve your health, consider making the switch from junk food to superfoods. Your body will thank you for it!

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