Friday, 21 December 2012

Some Foods Are More Healthier Then You Think


When it comes to concerns about cholesterol, Sass says not to worry too much. “Whole eggs are high in cholesterol, but they’re low in saturated fat (one large egg contains just 1.5 grams, compared to the 3 grams found in a cup of 2 percent milk or 7 grams in a tablespoon of butter),” she explains. “And newer research has confirmed that saturated fat in the diet, not cholesterol, is what influences blood cholesterol levels the most.” Enjoy eating the whole egg -- the egg’s whites supply high quality protein, says Sass, and there are several healthy ways to eat them, includingsunny side up, hard-boiled and scrambled. Sass recommends scrambling eggs with antioxidant-rich seasonings like tumeric and pepper to add even more nutrition to your breakfast.

2.Iceberg lettuce

You’ve heard all about how healthy dark, leafy greens (like kale, collard greens and Swiss chard) are, but that doesn’t mean you have to throw out iceberg lettuce just yet, Batayneh says. This crispy (and often more palatable) lettuce is a good source of iron, vitamin B6, K, A, and C. It’s also higher in alpha-carotene (an antioxidant) than spinach, she says. And this low calorie, water-rich lettuce is the perfect base for a filling salad. For even more nutrients, Batayneh suggests mixing it with some darker greens (like kale, arugula, or mache), and topping it with a dressing that contains healthy fats to boost your body’s absorption of nutrients.


Did you know that vinegar can help you manage your blood sugar and even speed up weight loss? “Research from Lund University found that supplementing high glycemic index meals with vinegar reduced participants’ blood sugar responses, resulting in increased feelings of satiety,”  Avoiding a blood sugar crash (and the resulting hunger that follows it) means you may be better able to fight off cravings and stick with your healthy diet. And the good news is you don’t have to start trying to gulp down shots of the stuff to reap its healthy benefits either – a single tablespoon is enough. Batayneh recommends adding a tablespoon (or two) of balsamic or red wine vinegar to pasta and potato salads to help maintain steady blood sugar levels when eating starchy meals. Only have plain white distilled vinegar on hand? Use it! It still offers the same benefits and has a clean, crisp flavor that is ideal for marinades.


The stats keep getting better for coffee drinkers – not only does it help improve concentration and boost your stamina before a workout, but new research shows it may also help prevent diseases like diabetes and Alzheimer’s. “Australian researchers found that for every cup of coffee drunk daily, the risk of developing type 2 diabetes decreases by 7 percent, Batayneh says. “It’s also been linked with a lower incidence of neurodegenerative disorders like Alzheimer’s disease and dementia: a 2009 study showed that those who reported drinking 3-5 cups of coffee daily were 65 percent less likely to develop these diseases,” she says. Just don’t overdo it, she warns. Toomuch of a good thing can have some bad side effects (like insomnia, jitters and anxiety). And avoid turning it into a calorie bomb by going easy on the sugar and cream.

5.Orange juice

Dietitians often caution against drinking fruit juices, opting instead for the whole fruit, which has more fiber and less sugar. But orange juice has a surprising health benefit, Batayneh says. High in vitamin C and folate, it contains compounds that have been shown to decrease the body’s inflammatory responses after a high-fat, high-carb meal that may lead to plaque buildup. It may also help lower blood pressure, she explains. To make the most out of your morning glass, Batayneh recommends enjoying a half-cup (4 ounces) serving of freshly squeezed juice and balancing it out with some protein rich eggs for breakfast.

Fresh orange juice isn’t always so easy to squeeze, so if you have to buy it in a bottle, check the label. Don’t go for lower sugar juices like Trop 50, says Batayneh. “The reason your store bought orange juice is so consistently flavorful has more to do with chemistry than nature. To keep it healthy, be sure to look for an organic brand, make sure the label says ‘not from concentrate’ and stick with a 4 ounce serving.”


Even though it’s just tiny a condiment in your Bloody Mary or on your fish sandwich, the benefits of horseradish are just as strong as its taste, Batayneh says. “It’s rich in glucosinolates, compounds that are also found in broccoli that fight cancer by boosting liver detoxification and suppressing the growth of tumors. Horseradish also produces allylisothiocyanate, which acts as an antibacterial agent to boost immune health and fight off infections like UTIs (urinary tract infections).” And, while you don’t want to go out and start eating large quantities of it (too much can cause stomach distress, and pregnant or lactating women should avoid it altogether), Batayneh says two teaspoons should be enough to add flavor and reap its healthy rewards.

Almonds and walnuts usually get the spotlight when it comes to healthy nuts, but don’t forget pistachios, Batayneh says. . “They are naturally cholesterol-free, high in Vitamin B6, copper, manganese and phytosterols, which are important for heart health,” she says. And be sure to munch on the shelled variety – having to pry the pistachio out of its shell could help you eat less , which means these nuts may offer more waist-slimming benefits than their unshelled counterparts.


This sweet Middle Eastern delight is not only rich in vitamins and minerals (like calcium, magnesium, manganese, zinc, copper, iron, selenium and potassium – all of which work together to help lower blood pressure) but its fiber content also helps to improve your digestive system, Batayneh says. “A perfect pairing would be to enjoy two dates stuffed with two almonds each for a salty sweet treat. Because dates are high in fiber, the natural sugars won’t send your blood sugar soaring, and enjoying them with almonds will also help stabilize your blood sugar,” 

8.Button mushrooms

Shiitake, porcini, portabella, reishi… these exotic mushrooms are usually the ones making headlines for being nutritional superstars, but what about the plain, white button variety? “These mushrooms are one of the best varieties for boosting the immune system and fighting inflammation,” Batayneh says. “They contain unique compounds that fight the formation of plaque on arterial walls, thereby boosting cardiovascular function, and they’re one of the only natural food sources of vitamin D.” Not to mention, their mild flavor makes them extremely versatile, pairing well with almost any type of dish including pasta, soups, salads, stuffing, casseroles, meat, poultry, omelets and even sandwiches.


Rich in antioxidants similar to those in berries, grapes and dark chocolate, coconuts are a nutritional powerhouse, Sass says. And while coconuts (and the oil they contain) are rich in fat, it’s a fat that is beneficial to the body. “It’s been shown to help reduce waist circumference, boost ‘good’ HDL cholesterol (which helps clear cholesterol deposits from arteries) and lower ‘bad’ LDL (which ups heart disease risk).

No comments:

Post a Comment