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.

 

 

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.

 

 

Foods Dietitian Recommends For Weight Loss

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Losing weight in a healthy manner includes healthy eating and keeping check on your diet. Incorporate these healthy foods into your diet to burn more calories and shed pounds. These foods are rich in fiber, protein and other nutrients, which will help in improving your rate of metabolism, helps you feel fuller for longer time and turn down hunger hormones.

 

 

Nuts and Seeds

Nuts like pistachios, almonds; walnuts etc help in curbing hunger and managing weight. Nuts are rich source fiber, protein, minerals and heart-healthy fats. Eating few nuts regularly, lowers the risk of heart disease and better management of weight. Review in “The Journal of Nutrition” reported that eating nuts regularly is associated with little or no weight gain and lower body mass index.

Even though nuts are rich in calories, but the protein, fiber and fat content of nuts significantly help in reducing more calorie intake as they makes you feel fuller. Make sure that you don’t over eat them as they are also rich in calories. Seeds like sunflower seeds, flax seeds and chia seeds are rich in protein , omega-3 fatty acids and fiber. Flax seeds needs to be ground to be easily absorbed into the body efficiently.

 

Avocado

Avocado has appetite suppressing properties and can be added in your diet if your planning to lose weight naturally.   Eating avocado can significantly decrease the appetite and desire to eat. When the oleic acid present in avocado reaches the small intestine, it gets converted into oleoylethanolamide which is a natural appetite suppressant.

 

Sweet Potatoes

Sweet Potatoes are also rich in fiber, Vitamin A and complex carbohydrates. These nutrients help balance blood glucose levels and are considered healthy for people with diabetes who are planning to shed extra weight.

 

Eggs

Simplest way to reduce those extra pound is to reduce your daily calorie intake without affecting your balanced diet rich in minerals, vitamins, proteins and fiber. According to a recent research from the Rochester Center for Obesity, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day.

To keep blood cholesterol in check, limit your intake of eggs to 1 yolk per day and use egg whites for the additional protein they provide.

 

Berries

Berries are rich in antioxidants and fiber. Recent research in University of Florida has found that antioxidants are linked to weight control. A key antioxidant in strawberries and raspberries blocks the activity of an enzyme responsible for breaking starch into simple sugar, which in turn helps in lowering the blood sugar and thus the corresponding insulin response. This is a vital function for weight control as insulin shuttles excess sugar into fat cells. Besides this berries like strawberries also boost our metabolic rate and are rich source of fibers which controls the hunger pangs.

 

Greens

Green leafy vegetables including spinach, kale, collard, lettuce etc. are loaded with Vitamin C and A, fiber, folic acid and magnesium. Due to high fiber content, these greens can help with proper digestion and could help to keep you full. Add green into your diet as a salad, or smoothie or veggie recipe.

 

Zucchini

Zucchini increases our metabolic rate and help in burning fat. It is a perfect replacement for noodles. It helps in shedding weight as it has very low calorie content. It is a versatile food and can be eaten raw or cooked and is good for overall health.

 

Yogurt

Yogurt are rich in protein and could be taken as a snack to keep hunger at bay. Yogurt not only helps you feel fuller for a longer time but also aids in digestion and preventing belly bloating. People who do not eat diary can incorporate nuts like almonds or soy yogurt. Superfoods for Diabetics

 

Cauliflower

Cauliflower are low in carbohydrates and naturally rich in fiber and other nutrients. Fiber aids in healthy digestion and also prevent bloating. Adding cauliflower in to your diet can help you in losing weight. People who are fond of rice but want to lose weight can add cauliflower as a rice substitute. Why should you eat cauliflower?

 

Oats

Oats are known for their high content of B vitamins and complex carbohydrates. Oats particularly rolled oats are great source of filling fiber. Adding fiber rich food in your diet can help with weight loss.

 

Beans

Beans are known for their complex carbohydrate content. They are also rich in fiber, Vitamin B complex and even protein. All these nutrients are essential for your body if you are planning on losing extra weight in a healthy manner. Fiber content of beans is helpful in losing weight and keeping you full.

 

 

How Eating Artichoke Affects your Health?

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Artichokes positively impact your health. It contains various nutrients including antioxidants, potassium, magnesium, folic acid, calcium, dietary fiber and vitamins. It  detoxifies the body and improves overall health.  Here are  few health benefits of artichokes.

Artichoke Health Benefits

Protects Against Free Radicals

Artichokes are rich in antioxidants which are essential for scavenging and neutralize free radicals and other environmental toxins before they cause damage to our cells. Free radicals are produced as result of our bodily functions on a daily basis. Unchecked and unbalanced free radicals causes stress to our cells and leads to oxidative damage, which could compromise our body’s ability to fight various diseases. Top 10 Foods to Fight Free Radicals

 

Optimize Metabolism

Artichokes are packed with manganese, a nutrient which is highly beneficial in the metabolism of amino acids, cholesterol and fatty acids. Manganese also enables our body to utilize the nutrients in the food more effectively.

 

Promotes Bone Health

Vitamin K present in Artichokes plays a vital role in the formation of bones and supporting bone health. Incorporating artichokes in your diet could also help reduce vascular calcification and boosts your immune system.  Vitamin K is also involved in the formation of collagen, which is essential for the health of our bones and skin.

 

 Regulates Blood Pressure

Potassium rich foods such as bananas, sweet potatoes, artichokes etc. help to maintain a healthy level of electrolytes within the body and prevent or combat hypertension. Consuming foods rich in potassium and magnesium prevents the harmful effects of consuming too much sodium.

 

Rich In Folic Acid

Artichokes contain folic acid, which is good during pregnancy. It prevents neural tubal defects in developing embryos as well as increases fertility in both men and women.  The beneficial effects of folic acid for pregnant mothers are extensive. Folic Acid Benefits in Pregnancy

 

Good For Liver

Studies have shown that artichokes have quality that may protect the liver and decrease the blood lipids such as cholesterol in the body. Artichokes contain phytonutrients that have positive effects on the liver and enhances the formation of bile from the liver.

 

Lowers High Cholesterol

Artichokes are known to be highly effective cholesterol reducer. Studies have shown that incorporating artichokes into your diet could reduce around 20 percent of bad cholesterol and 18 percent of total blood cholesterol.

 

Supports Digestive System

Artichokes contain a compound named cynarin which has shown to be effective in increasing the production of bile and speeding up the movement of food and waste through our digestive system. It promotes healthy bowel movements and also reduces bloating. Why You Feel Bloated?