You know the fundamentals of eating a healthy diet. You load up your supermarket cart with fruit, fresh vegetables, chicken breasts, and whole-wheat bread. All of these are healthy mainstays, but you might be omitting other items that are beneficial to your health. Why? According to Natalie B. Allen, RD, a clinical associate professor at Missouri State University in Springfield, even informed consumers sometimes cling to antiquated diet concepts. Alternatively, you could not be familiar with some dishes, like sourdough bread or kimchi.

Do you want to change up what you usually do? Think about incorporating the following foods into your snacks and meals.

Grapes

Grapes are perceived by some as tiny sugar globes. They really rank among the sweetest fruits; a half-cup has 12 grams of sugar. However, Samantha M. Coogan, RDN, program director of the didactic program in nutrition and dietetics at the University of Nevada, Las Vegas, notes that fruit sugar is absorbed more slowly and does not result in the same blood sugar increases as table sugar.

Experiencing highs and lows in blood sugar levels can cause energy depletion and eventually increase the risk of type 2 diabetes.

In fact, eating grapes may help prevent the illness. Having roughly three servings of grapes (and raisins) each week was associated with a 13% decreased risk of type 2 diabetes, according to a 2013 analysis published in BMJ. According to Coogan, “grapes also contain fiber and vitamin K, which is important for heart and bone health.” Furthermore, they contain resveratrol, a potent antioxidant that may help lower the risk of a number of chronic conditions, such as Alzheimer’s disease, heart disease, and certain types of cancer, according to research.

Thighs of Chicken

Although dark meat is typically associated with fat, Allen claims that there is not much of a difference between chicken thighs and breasts. In comparison, four ounces of skinless thighs contain 200 calories and 2.6 grams of saturated fat, while the same quantity of breast flesh contains 180 calories and roughly 1 gram of saturated fat.

While thighs have more iron, a mineral that is often deficient in the diets of older persons, chicken breasts have somewhat more protein.

The dietician at Duke Lifestyle and Weight Management Center in Durham, North Carolina, Elisabetta Politi, RD, claims that chicken thighs are more tasty, less expensive, and simpler to prepare. She claims, “They don’t dry out as quickly as breasts.” Toss thighs and veggies with herbs, spices, and a little olive oil for a quick supper. Roast for 30 minutes at 425° F.

Sourdough Bread

It’s a better choice than regular white bread, even though the majority of sourdough loaves are prepared with white flour. The key distinction is that, as opposed to commercial yeast, sourdough employs a fermented flour and water “starter” that contains natural yeast. (If yeast is listed among the ingredients, then no fermented starter is used to make the bread.) The dough produces acids during the rising process that hinder the absorption of carbohydrates. Thus, according to Politi, “sourdough doesn’t raise blood sugar as quickly as regular white bread.” Sourdough has a lower glycemic index than unfermented white and whole-wheat bread, which is a measure of how diet affects blood sugar, according to a 2019 Italian assessment of research.

Remaining Rice, Potatoes, and Pasta

Don’t throw away the leftovers from last night. When cooked rice, pasta, and potatoes are refrigerated, the starch molecules are rearranged and create resistant starch, a kind of fiber.The large intestine breaks it down, producing short-chain fatty acids that nourish the good bacteria there. Additionally, meals containing resistant starch may cause blood sugar levels to rise more slowly. A 2015 study published in the Asia Pacific Journal of Clinical Nutrition found that overnight cooling of cooked white rice increased its resistant starch content by 2.5 times compared to that of freshly cooked rice, while also reducing the blood sugar response. Reheating the chilled rice didn’t significantly alter the quantity of resistant starch. Studies on resistant starch indicate that it may help guard against weight gain, diabetes, and some types of cancer, but further research is required.

Popcorn

Popcorn is considered one of the healthiest snacks when it’s not drenched in butter and salt. Coogan asserts, “Popcorn is a whole grain.” Its high fiber content prolongs feelings of fullness by slowing down digestion. For just 91 calories, a 3-cup serving provides 3.5 grams of fiber, or about 14% of the daily required amount.

This snack also contains polyphenols, which are shielding antioxidants. One of the antioxidants found in popcorn, ferulic acid, may help prevent diabetes and heart disease by lowering blood pressure and cholesterol accumulation in the arteries.

Make your own popcorn on the stovetop or in an air popper and add some avocado, olive oil, or butter, salt, and spices for the healthiest taste. Popcorn that is microwaved or bagged may have excessive amounts of sodium and harmful saturated fat (see to the nutrition facts label). Furthermore, dangerous PFAS chemicals may be present in microwave popcorn bags, which could seep into the kernels.

Coleslaw

This classic creamy BBQ dish is not to be missed. Coleslaw is “the obvious choice when compared to other dishes like mac and cheese or potato salad,” according to Coogan. “It has more vitamins and less fat and calories.” This is because the main ingredient in coleslaw, cabbage, is high in fiber, vitamin C, and glucosinolates, which are substances that may shield cells from harm that could lead to cancer. According to a 2013 study reviewed in the Annals of Oncology, those who consumed the most cabbage had a 24% lower risk of colon cancer than those who ate it infrequently. Additionally, mayo—which is used to prepare coleslaw—has very little saturated fat, which raises cholesterol—just 1.5 grams in a half-cup of coleslaw.

Kimchi

Kimchi, a staple of Korean cooking made from vegetables (typically cabbage) and chili pepper paste, gives food a sour and spicy bite. It contains probiotics, or “good” bacteria, which are delivered through fermentation and may benefit digestion, inflammation, and gut health. A review published in the Journal of Ethnic Foods in 2023 found that eating kimchi on a daily basis was associated with several health advantages, including lowered blood pressure, cholesterol, and body fat. Additionally, it may broaden the variety of “good” bacteria that naturally reside in your digestive system. Add it to tacos and sandwiches, or use it as a condiment in rice and egg dishes.

Topics #7 Foods #Health Advantages