Foods That Are Packed with Way More Sugar than You Think

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There are many foods high in sugar that could cause metabolic issues, weight gain and could be bad for your heart too. Even if they are your favorite foods, try eating them in moderation. Here are foods that are high in sugar

Foods Rich In Sugar

1.  Flavored Yogurt

Though flavored yogurt is associated with being a healthy food, a typical low fat flavored yogurt could contain about 26 grams of sugar per serving. Plain yogurt is much healthier than flavored ones and has zero added sugar in them and also rich in protein. For sweetness, add your own fresh fruit or handful of nuts which are healthy fats.

2.  Instant Oatmeal

Oatmeal is a healthy food packed with nutrients. But packaged instant oatmeal varieties contain high sugar. Instead of having packaged or flavored oatmeal, try making overnight oats which are not only delicious but a convenient alternative to packaged ones. Add nuts, fruits, chia seeds and/ or spices. Health Benefits of Whole Grains

3.  Salad Dressing

Low fat or fat free salad dressing may sound healthy, but they are not. Some versions of this salad dressing may contain as much as 12 grams of sugars in just two tablespoons. Try salad dressing with tasty and healthy idea.

4.  Energy Drinks

Energy drinks do boost your energy levels but that boost comes from sugar and caffeine. These drinks may be people who do intense workout or endurance run for more than 60 minutes. Try energy boosting foods instead o reaching for a sugar loaded energy drink.

5.  Smoothies

Fresh fruit or veggie smoothie is healthier. But having a smoothie with added sweeteners for enhancing its flavor may contain a whooping amount of sugar. Try healthy smoothie recipes at your home than chugging sugar with your smoothie.

6.  Coconut water

Fresh Coconut water is rich in electrolytes and is naturally low in sugar. But sweetened and even unsweetened varieties of coconut water contains sugar, so  keep in mind when you are checking labels for added sugars.

7.  Frozen Meals

Low fat frozen meals may seems like a quick and easy way to stay within your calorie budget but these meals also contains sugar. In order to replace the fat content of these frozen meals, this fat is replaced with something that is usually sugar and salt. Try these low calorie frozen meals instead.

8.  Non Dairy Milk

Milk naturally contains sugar in the form of lactose. But non-dairy milk can be packed with added sugars for example, varieties of soy milk can contain up to more than 10 grams of added sugar. If you have lactose intolerance or trying to regulate your sugar intake, try unsweetened or light varieties of soy milk.

 

Health Benefits of Eating Chestnuts

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Chestnuts are known for their considerable nutritional value. These can be taken either in roasted form or cooked in soups or other recipes. They have of one of the highest contents of dietary fiber in the world of nuts including walnuts, pistachios, hazelnuts etc. Due to They also contain Vitamin C, minerals such as potassium, magnesium and antioxidants. Here are few health benefits of eating chestnuts

 

Good for Your Heart

Chestnuts contain essential fatty acids, including linoleic acid, which are beneficial for a healthy heart. Their fat content is about 12 percent, which make it a low-fat nut. They also contain heart-healthy oils which promote the heart health and reduce the risk of cardiovascular diseases and inflammation throughout the body. These fats are also beneficial for proper neurological development of infants.

 

Boosts Your Immunity

High content of Vitamin C and other antioxidants in chestnuts make them an ideal food for boosting your immune system.  Vitamin C prevents the body from damages caused by free radicals by neutralizing them and also stimulates the production of white blood cells, protecting the body from pathogens and preventing illness.

 

Regulates Blood Pressure

People with high blood pressure are recommended to add minerals like potassium into their diet and to cut down on sodium intake. Chestnuts contain potassium which controls the water movement within our body and act as vasodilator. It increases blood flow and reduces stress on constricted blood vessels and arteries.

 

Management of Diabetes

Dietary fiber is an essential nutrient which plays a significant role in regulating, preventing and managing diabetes. Foods like chestnuts, which are high in dietary fiber and helps to prevent sudden spikes and drops in blood sugar. Chestnuts cause blood sugar to rise slowly.

 

Promote Bone Growth and Development

Chestnuts are beneficial for people who are at a risk of getting osteoporosis due to the presence of minerals like calcium, magnesium and copper. Besides calcium, copper is also extremely important in the process of absorption of iron, a mineral required for bone growth and development. Magnesium increases bone mineral density and enhances the absorption of calcium from food.

 

Neutralize the effect of Free Radicals

Various Chronic Illnesses are caused by free radicals by damaging healthy cells and causing oxidative stress in our body. In order to fight these free radicals, our body needs antioxidants, found in chestnuts and other foods. Addition of chest nuts can increase could enhance our body’s defenses.

 

 

Top 10 Health Benefits of Mint

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Mint, scientifically known as Mentha ,is a herb. It is well known breath and mouth freshener. There are different varieties of mint such as peppermint, spearmint, applemint etc. used for different uses. It has one of the highest antioxidant capacities of any food. Besides being used in various recpies, this fresh herb also has many health benefits.

 

Mint

 

1. Effective in seasonal allergy: Mint has one of the highest antioxidant capacities and also contains an anti-inflammatory agent called as “rosmarinic acid” which helps in relieving various seasonal allergic symptoms.

 

2. Respiratory health issues : The menthol content of mint is a natural decongestant that helps in reducing the mucus and phlegm and give relief in respiratory disorders like asthma and common cold . Mint leaves when added in tea, helps relieve sore throat and irritation caused by chronic coughing.

 

3. Stomach Issues: Mint has a soothing and calming effect and can be used to aid with digestion by increasing the bile flow, which in turn helps to ease digestion. It also helps in upset stomach. Other stomach issues such as bloating or flatulence that can cause pain and discomfort can be relieved by peppermint. Peppermint is the favorite home reedy for flatulence.

 

4. Irritable Bowel Syndrome: Use of peppermint is effective for people suffering with abdominal pain or symptoms associated with IBS.

 

5. Breastfeeding: Mint oil can be really effective in reducing cracked nipples and nipple pain that could arise during breastfeeding.

 

6. Skin Health: Mint oil has antiseptic and anti-puritic properties and is used as skin cleanser. It soothes skin and helps cure infections and itchiness. It can also relieve symptoms of pimples. It is also effective during insect bites like mosquitoes, honeybees, wasps etc.

 

7. Weight Loss: Mint stimulates the digestive enzymes that absorb nutrients from food and consume fat and turn it into energy. Adding mint to your diet can help in your effort to lose weight in a healthy way.

 

8. Oral Health : Mint is a natural anti-microbial agent and breath freshener. It inhibits the growth of harmful bacteria and keeps teeth and tongue clean.

 

9. Relieve aches and pains: Mint oil soothes aches and pains as well as nausea associated with headaches. Mint provides immediate cooling effect, causing the area to become partially numb and thus lessens the pain. One can either use pain balms with mint extracts to lessen pain or inhale the fumes of mint extract.

 

10. Helps relieve menstrual cramps: Mint has anti-spasmodic effect. During menstrual cramps, having a hot cup of mint tea can be really effective.

 

 

Health Benefits of Eating Peas

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Green peas are considered as an ideal food in itself and promote overall wellness.  This starchy vegetable is packed with several vital nutrients including Vitamin K, Vitamin B Complex, Vitamin C, Manganese, dietary fiber, protein and minerals like potassium, iron and choline. Here are various health benefits of peas

 

Peas Health Benefits

Good For your Heart

Eating peas can improve your heart health. In addition to the fiber, peas are also high in Lutein. Both Lutein and fiber in peas improves your heart by protecting the cells from oxidation, lowering cholesterol and building up of plaque in arterial walls and promoting the health of blood vessels and arteries. Studies have shown that people who consume vegetables rich in Lutein have lower rates of atherosclerosis. Best Peas Recipes

 

Good Source of Iron

Peas are an excellent source of iron and adding it into your diet can help in preventing iron deficiency anemia.  Iron is a vital part of hemoglobin, a protein which is responsible for carrying oxygen throughout your body. Adolescent girls and women have higher needs for iron than men because of menstruation and they need about 18 milligrams of iron a day. Studies have shown that half a cup of peas contains about 1.2 milligrams of iron.

 

Healthy Vegetable Choice For Diabetics

Studies have shown that Coumestrol, a phytonutrients present in peas, reduces the risk of diabetes by regulating and keeping the level of blood sugar stable. Due to their low Glycemic index, sugar in peas is absorbed slowly into the blood stream and prevent sudden surge in glucose levels. Fiber and protein content of peas regulates the digestion process which in turn helps in controlling the sugar levels in our body.

Rich in Fiber

Half a cup of peas provides you with about 4 gm of fiber, which is more than 1 cup of oatmeal or broccoli. Fiber helps in maintaining a healthy digestive and also manages weight by keeping you feel full longer. Fiber  also helps in lowering cholesterol levels and reducing risk of heart diseases.

Promotes Eyes Health

To protect your eyes from Cataracts and Macular Degeneration, include peas as one of your vegetables choices into your diet. Peas are rich in Lutein and Vitamin A, which are essential nutrients for healthy eyes. Lutein protects the eyes from free radical damage due to its antioxidant property and Vitamin A keeps the surface of the eyes healthy. A half a cup of peas can provide you with about 30 percent of your daily need for Vitamin A.

 

Good Source of Vitamin K

Peas are enriched with Vitamin K , nutrient which is required by our body for activating calcium absorption and blood clotting. People suffering from arthritis or osteoporosis, should add peas into their diet as vitamin K content f peas regulates bone mineralization and regulates cell growth. One cup of green peas can provide about 30 percent of your daily intake of Vitamin K.

Note: Fresh peas have far more nutritional value than the canned ones. Canned products with added salt can increase your sodium intake.

 

 

High Sodium Foods to Avoid

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Foods loaded with sodium can wreak havoc on your health. Studies have shown that excess intake of sodium rich diet not only increase your blood pressure by putting strain on your heart and blood vessels but also increases your risk of cardiovascular health issues.

The American Heart Association and NIH recommend no more than 2400mg of sodium daily, that’s about a teaspoon of salt. Eating too many salty foods, soft drinks (which contain sodium), can affect your health. If sodium intake is a concern for you, here are few high sodium foods you need to avoid.

 

Breakfast Cereals

Breakfast cereals and other processed foods contain high amount of sodium. One cup of cornflakes can have more than 200 mg of sodium per serving. Make sure to check out the nutrition facts label.  In order to cut down your sodium intake, mix half of your cereal with half of a salt free choice including puffed rice and wheat.

 

Sauces

Sauces also contain salts like sodium in them. Try looking for sauces with “no salt added” label or try home cooked sauce.

 

 Canned Vegetables and Soups

Canned vegetables often have preservatives and sauces that could add extra sodium. Check labels for “no salt added” or low sodium or rinse canned veggies thoroughly with fresh water. Canned vegetable juices might sound healthy and can help you get veggies you need a day but they can have a lot of sodium. Best way to enjoy vegetable juice is to squeeze your own fresh vegetable juice.Excess intake of soups can be unhealthy as they are loaded with salt. A cup of canned chicken soup can have around 800mg of sodium in it. Either make soup from fresh vegetables or look for reduced sodium versions of your favorite soups.

 

Salted Nuts

Nuts have potential health benefits. But salted nuts are not that healthy. An ounce of dry roasted packed nuts might have about 100mgs of sodium.  Opt for healthy unsalted variety, which are sodium free.

 

Frozen Meals

Frozen meals, though quick and easy to cook, contain up to 1,800 mg of sodium, enough to put you over the daily sodium intake limit. Excess sodium in your body can cause fluid retention and could result in excess bloating and high blood pressure.