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Fiber consumption is at an all-time low, with very few Americans meeting the daily recommended intake of 25 to 30 grams. This increases their chances of high cholesterol, obesity, and even colon cancer. Eating fiber doesn't mean you have to stick to boring food. By making wise use of your whole grains, fruits, and vegetables, you can boost your fiber intake while keeping the variety and flavor alive.
Beans are nutritionally prolific legumes. These are easily available in the market, and can be cooked easily. The wonderful thing about beans is that...
There are many varieties of beans to choose from and each one has its own set of health benefits to offer. Navy beans help fight off cholesterol with their generous helpings of potassium and fiber while the high levels of antioxidants in lentils help keep cancer at bay. Substitute meat with soybean for healthy protein-rich meals while boosting your brain power with magnesium-rich black beans.
Fava beans, or broadbeans, are full of health benefits. They’ll increase satiety thanks to their protein and fiber. Throughout the day, you’ll be less likely to overeat and gain weight. Dealing with constipation? The fiber in fava beans will bulk up stool and keep you regular. It can also lower cholesterol levels, giving you protection from heart disease. The low sodium and fat content will also help. Plus, fava beans offer iron, a mineral needed for healthy blood.
Beans are packed with protein, fiber, vitamins, and minerals. For added health benefits, soak them before cooking. It’ll remove stachyose and raffinose, two carbohydrates that cause gas and bloating. Soaking also increases the bioavailability of vitamins, minerals, and protein. These nutrients are blocked by polyphenols and phytic acid, which are broken down by soaking. Even cooking time will speed up. For best results, soak for at least four hours, but no more than 24.
White kidney beans are rich in fibers, soluble and insoluble, that help in efficient bile removal and improved bowel movement. They contain an enzyme inhibitor that slows down the digestion of carbohydrates. This helps in stabilizing blood sugar and even weight loss. Their rich reserve of antioxidants help protect against a number of diseases, including cancer. An added perk is improved cognition.
Many people use shortcuts to save cooking time. Canned beans are preferred over dried beans as canned beans can be used straight away. Whereas, dried beans must be soaked overnight and then boiled or cooked, which is very time consuming. While canned beans may save time, it also loses out on its nutritional value, which is essential for our body’s optimal performance. But, dried beans contain more of its nutrition and supply the body’s nutritional needs. Learn about the difference in nutritional values between dried beans and canned beans.
Soya chunks have high protein content – a cup contains close to 50 grams of protein. One cup of soya chunks contains about 28 grams of carbohydrates. The calories they provide – 330 kcal per cup – come from proteins and carbs because they have negligible fats. Soya chunks are also rich in essential minerals like iron and calcium.
Depression is a serious mental disorder affecting over 300 million globally! When depressed you may use natural foods like fava beans to get relief. Fava beans rich nutritional properties can help uplift your mood, boost energy level, and improve your motor function.
Oral thrush is a fungal infection caused by Candida – a type of yeast. It develops when you don't have enough "good" bacteria to control it. To restore that balance, eat probiotic foods like fermented yogurt, kefir, miso, or tempeh. Probiotics are also available as pills or powder. To fight the fungus, eat foods like garlic, coconut oil, turmeric, and honey. With a cotton swab, you can also apply a small amount of clove or thyme oil.
Low glycemic foods have mild effects on blood sugars. Fiber-rich foods like oats are good for controlling blood sugar levels. Non starchy vegetables like carrots, broccoli, asparagus, and fruits like strawberries help maintain blood glucose. Yogurt, nuts like almonds, peanuts, and legumes like green beans are good for controlling sugar levels. Studies also show that garlic and onions are good for diabetics.
Dipping sauces are tasty, but they're usually processed and unhealthy. For example, ketchup is full of salt and high-fructose corn syrup. Barbecue sauce has even more sugar! Do you like Asian food? Watch out for soy sauce – a high-sodium condiment. One tablespoon has enough salt for your entire day's intake. Even salsa can have added salt and sugars. Plus, creamy dressings like Ranch and bleu cheese are packed with calories. For healthier options, check the label or make your own.
Dry beans are nutritious and can be very tasty if well-cooked. Beans also cause flatulence because of the sugars present in them. But, since they do not absorb moisture easily, some people suggest using baking soda to soften them. Baking soda may tackle both these problems, but it has its own disadvantages. Baking soda removes vitamin B present in the beans and may cause the beans to taste soapy.
Protein intake is a major concern for vegetarian and vegans. Luckily, meat isn't the only source. Beans, legumes, and nuts are high-quality proteins. You can also replace rice and pasta with protein-rich spelt. For complete plant-based sources, eat quinoa and soy products. Both soy and seitan can be used as meat substitutes in meals. Love smoothies? Add spirulina – an algae supplement that's packed with protein, vitamins, and minerals.
One of the most common foods in today's market is soy. Soy and soy products have not only gained a lot of popularity in...