Experts believe that plant-based or vegan diets can supply plenty of calcium, along with other important nutrients your body needs that you may believe can only be attained if you eat meat and dairy. Calcium is a highly-debated area of nutrition, and it’s worth getting some background on why it matters, and what to eat to get your daily recommended value.

Why is calcium important?

Calcium is the most abundant mineral in the human body –  and getting enough is key for good health, including bone health. In fact, 99 percent of the calcium in your body is stored in the bones and teeth. But it’s also a critical mineral to help your body get and maintain overall healthy cell functioning: Calcium enables blood to clot, serves a pivotal role in muscle contraction, supports regular heart rhythm, keeps nerves working as they should, and helps the cells regulate metabolism.

Calcium has a role in preventing or treating numerous conditions that are connected to cell growth and metabolism.  One common finding: Calcium prevents bone fractures and osteoporosis and plays a role in maintaining healthy blood pressure and treating and preventing hypertension.

Calcium contributes to weight loss and your body’s ability to maintain a healthy weight. Low calcium levels have been linked to worse symptoms of premenstrual syndrome, and an increased risk of colon cancer, according to the Journal of Obstetrics and Gynecology. It’s also associated with being deficient in other nutrients such as vitamin D since they work together to help the body absorb this vital nutrient. According to a metanalysis published in the journal Immunity, Inflammation, and Disease, low levels of calcium are predictive of worse symptoms of COVID-19.

How Much Calcium Do You Need on a Vegan Diet?

The recommended daily amounts of calcium are 1,000 mg a day for adult women and men up to age 50 and after that, the recommended levels go up to 1,200 milligrams a day. Many people don’t meet those recommendations, according to numerous sources, including Osteoporosis International, even though the RDA for calcium is 1,300, set by the USDA.

Calcium for Bone Health

Our bodies form and reform bones daily, throughout our whole lives. Bone formation early in our lives is critical since by your mid-20s peak bone mass is achieved for the spine and hip. But other bones are still growing and maintaining strong bones requires attention.

After adulthood, bone mass declines in both men and women, and bone loss is of special concern for post-menopausal women. Getting enough calcium is critical for this process but so is healthy eating overall and other lifestyle behaviors such as exercise, according to the authors of a review in Therapeutic Advances in Musculoskeletal Diseases. High-impact exercise is a critical means of keeping bones healthy and strong.

Top Vegan Sources of Calcium from Food

If you are eating plant-based you may not be getting enough calcium in your daily meals. To prevent any calcium deficiencies, focus on eating a calcium-rich diet. “Calcium is a bit trickier to learn about and I’d recommend for vegans to become familiar with higher calcium foods,” says Nicole Stevens, MSc, RD, and owner of Lettuce Veg Out.

Vegan Foods High in Calcium

1. Fortified plant-based milk

With the array of plant milks available today, there’s no shortage of fortified plant-based options to pour over cereal, add to a hot drink, or enjoy solo. Just make sure calcium is listed in the nutritional label and ingredients. Not all plant milks have added calcium. GoDairyFree.org has a helpful comparison of the calcium content in more than 100 brands of plant-based milks.

2. Calcium-set tofu

Tofu is often a go-to protein source for those on a vegan diet and can also be a rich source of calcium. For example, 100 grams of Nasoya tofu can provide around 176 mg of calcium, according to the USDA. Similar to plant milk, not all tofu is a rich source of calcium, so be sure to read the labels. Stevens says to make sure that “calcium” should be listed on the nutrition facts.

3. Low-oxalate leafy greens

“This is the most confusing category,” says Stevens. Leafy greens can be a rich source of calcium, but some are high in a compound called oxalates, which prevents calcium from being well-absorbed, she said. “Spinach, beet greens, swiss chard, and endive are particularly high in oxalates. They’re still nutritious foods but not a great source of calcium.” She recommends looking to low-oxalate greens for calcium, including bok choy, kale, broccoli, romaine lettuce, Brussels sprouts, collard greens, watercress, mustard greens, and turnip greens.

4. Beans, nuts, and seeds

There’s a wide variation of calcium in these foods from type to type, so be sure to read labels and look up amounts. Stevens says these foods provide smaller amounts of calcium but offer other important nutrients for bone health. For example, 1 oz. (or around 30g) of almonds provides about 75 mg of calcium, according to the USDA, and 100g of canned white beans contains about the same. White beans tend to be the highest in calcium, Stevens says. Stevens recommends opting for soaked or sprouted versions of beans, nuts, and seeds since soaking and sprouting increase the body’s ability to absorb calcium.

5. Calcium-fortified foods and juices

Examples of calcium-fortified foods include orange juice, breakfast cereals, some bread, and fortified snack bars. Another source is organic blackstrap molasses, which has 200 milligrams of calcium per tablespoon, or about 15 percent of your daily needs.

Aim for 3 cups worth of calcium-rich foods a day, especially the first three categories. For the leafy greens, “one cup” means “one cup after cooking.” So in the case of uncooked greens, that amount should be 2 to 3 cups, according to Stevens. “That, along with other calcium-containing foods like sweet potato, figs, oranges, blackstrap molasses, and corn tortillas, can allow vegans to consume enough calcium,” she says. Spreading your calcium intake throughout the day is best as the body can only absorb a certain amount at a time.

What Are the Symptoms of Calcium Deficiency?

Medically defined, calcium deficiency – or hypocalcemia – is a serious and potentially life-threatening condition. This “biochemical abnormality carries risks for serious errors in diagnosis and treatment,” according to The BMJ. But there are less extreme forms of deficiency and the symptoms include muscle cramps, muscle aches and

Milder forms of hypocalcemia, or having a low level of calcium in the blood, can have numerous causes, such as vitamin D deficiency or thyroid issues. Routine blood tests can detect hypocalcemia before it becomes obvious, and it can typically be detected with a routine blood test.

Symptoms of calcium deficiency include:

• Muscle cramps
• Numbness and tingling in the fingertips, toes, and the perioral region
• Confusion
• Depression
• Forgetfulness

Treatment for hypocalcemia depends on the severity, but may be treated with supplements and sometimes with vitamin D. If the issue is due to an underlying condition, that must be treated.

Can You Get Enough Calcium on a Vegan Diet?

Calcium is important for anyone following a vegan diet, especially for bone health. Some studies have found that vegans have a higher risk of fractures, for example, according to a study in BMC Medicine, and possibly a higher risk of osteoporosis, as well. But many consider this area to be inconclusive, or find that vegans can have good bone health, despite lower intakes of calcium. One study in Osteoporosis International found that “although vegans have much lower intakes of dietary calcium and protein than omnivores, veganism does not have an adverse effect on bone mineral density and does not alter body composition.”

A new study from the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism found that vegans who strength train have similar bone density to omnivores, so if fractures are a concern, consider adding weight lifting into your routine if possible.

Talk to your doctor or dietician if you have any concerns about not getting enough calcium, especially if you’re on medications, many of which can interfere with calcium absorption. Also, keep salt low and avoid smoking, both of which can interfere with calcium absorption. And be sure to get enough exercise.

Calcium-rich foods are the best source of calcium. Like many minerals, calcium levels in the body are best in a very narrow range. And as mentioned, taking a food-first approach is ideal. Add to that, a growing number of experts believe that a plant-based diet may actually be better for bone and overall health since plant-based diets can offer so many nutrients.

According to a review in Current Opinion in Endocrinology, Diabetes, and Obesity, “There is no evidence that a plant-based diet, when carefully chosen to maintain adequate calcium and vitamin D levels, has any detrimental effects on bone health. Theoretical findings suggest a long-term plant-based diet may reduce the risk of osteoporosis, through mechanisms that are currently speculative.”

Should You Consider a Calcium Supplement?

Since so many people don’t get the amount of recommended daily intakes of calcium – and that includes omnivores, vegetarians, and vegans in the U.S. and worldwide – many people turn to supplements for closing the gap, especially as they get older. Whether that’s a good idea or not, is a contentious area.

Research about the extent of calcium supplements’ helpfulness and potential harm is mixed. And getting too much calcium from supplements has increasingly come under fire in recent years. Many experts even question the safety of any calcium supplementation, according to the authors of a Clinical Interventions in Aging article, who write “We suggest that calcium supplementation should be prescribed and taken cautiously, accounting for individual patient’s risks and benefits. Clearly, further studies are needed to examine the health effects of calcium supplementation to make any solid recommendations for people of different genders, ages, and ethnicities.”

Even the amount of calcium the body actually requires to function optimally is a controversial area, notes the authors of an article in the Journal of Internal Medicine. When it comes to supplementation, the best idea is to check with health professionals first, says Stevens. “Always speak to a doctor or dietitian before starting any supplements.”

If you do choose to take calcium supplements, you have a number of options. First off, check the ingredient list to make sure the source of calcium is vegan, and that there are no other non-vegan ingredients. “Calcium carbonate is cheap, easy to find, and absorbs well,” Stevens said. “Calcium carbonate should be about 40 percent elemental calcium.” It is likely to be vegan.

Elemental calcium is essentially the amount of pure calcium in the supplement. So, for example, 1,250 mg of calcium carbonate contains 500 mg of elemental calcium.

“Calcium lactate is another option,” Stevens explains. Depending on the source of the lactate used, it is likely to be vegan as well but will vary depending on the products and where they are manufactured. “Calcium lactate should be about 13 percent elemental calcium.”

Another common calcium supplement is calcium citrate, which is about 21 percent elemental calcium, said Stevens. “This is typically considered easiest to absorb but is much more expensive,” she said.

“What supplement to choose depends on the person, any side effects they may experience and price point versus the amount of calcium,” Stevens said. As to whether the supplement is vegan, be sure to look at the ingredient list. You can also look for a “verified vegan” stamp to be sure and be sure to do research and contact the manufacturer with any doubts.

Most calcium supplements are best absorbed with food, so be sure to take supplements with meals.

How to Increase Calcium Absorption

Calcium plays a vital role in the body’s ability to absorb vitamin D, which is also essential for overall health. “Vitamin D helps the body absorb calcium and retain calcium,” says Stevens. There are very few natural food sources of vitamin D, vegan or otherwise,” she says. This is because humans evolved to get vitamin D from sun exposure, which is impractical for the vast majority of people.” Although some foods are fortified with vitamin D, many people will need a supplement and vitamin D3 is the preferred choice. If you are vegan, look for the vegan stamp, since it likely is not vegan unless specified. And, as with other supplements, always check with your doctor before starting a new routine.

Some plant-based foods are fortified with vitamin D (check the label) and this can be another way to ensure adequate intake. However, supplements are often needed for vegans and the general population, especially those who live farther north. Again, speak to a doctor about your supplement needs.”

Bottom Line: When starting a vegan diet, make a point to eat calcium-rich foods

Everyone needs calcium for overall health and bone health. If you are starting a vegan diet or going plant-based you may need to pay special attention to getting enough, but focus on getting it from food and consider being conservative about taking supplements.

For more research-backed advice, visit The Beet’s Health & Nutrition articles.

The post Your Guide to Getting Enough Calcium on a Vegan or Plant-Based Diet appeared first on The Beet.

Instead, the science points out, it’s important to focus on eating more whole foods such as fruits, vegetables, and healthy complex carbohydrates like legumes and minimally-processed whole grains: You’ll keep your gut microbiome healthier, and be more likely to maintain a healthy weight as a result.

People often eat fat to avoid “carbs,” and ironically this can make it harder to lose weight and keep it off, which is directly related to the state of one’s gut health, experts and studies say. Maintaining a healthy gut, research now shows, is critical to keeping us healthy and maintaining a healthy weight. A healthy gut microbiome – the balance of bacteria in our intestines that breaks down food – is even more important to stay healthy and support our immune system, heart health, and nutrient absorption as we age. 

What is the microbiome and why it matters

You’ve probably heard the term microbiome but may not know exactly what it means. A related word, biome, means “major life zone.” For example, think of all the plants and animals within a tropical rainforest or savannah: that is a biome in the natural world. In an analogous way, we play host to our own living things on a micro-level, which is our microbiome.

The microbiome is the collection of all the bacterial organisms, or microbiota, that live on and within us. We are home to trillions of bacteria, as well as viruses, and fungi – some good, some bad – with the largest collection of these living in our intestines. They help break down the food we eat and turn it into fuel for our cells. A healthy gut bacterial balance helps our other cells function optimally, including our circulatory system, immune system and how we use or store fuel. That’s why so much attention is given to our gut microbiome and gut health. 

The role of diet is critical to the intricate and interrelated colonies of gut flora: What we eat determines which of the bacteria and microorganisms flourish and which wither. Our bodies build up delicate gut flora colonies depending on whether we snack on potato chips or crudites, and whenever we put anything into our mouths, we help determine which bacteria thrive and which ones waste away.

Gut microbiome and health connection

Researchers are just starting to understand how important the gut microbiome is to our overall health, but what’s clear is that a delicate balance of good bacteria and bad bacteria affects our overall health A healthy gut is critical to good digestion and strong immunity. It affects our brain health, circulatory system, and hearts. 

Just as in a tropical rainforest or grassland, it makes sense that the healthfulness of the ecosystem is the health of the organisms that live there. It’s the same with our gut health. And as with other types of ecosystems, gut diversity is critical to health. 

Choosing to eat mostly whole-food, plant-based diet, with little or no animal fat, helps to feed and grow your gut’s “good” bacteria, according to a study in the journal Nature Metabolism, and helps us to live a longer, healthier life. That means eating a diet rich in high-fiber plant foods such as legumes, vegetables, fruits, whole grains, and a limited amount of nuts and seeds, which though they are nutritious whole foods are also high in fat.

Unfortunately, the Standard American Diet, with its focus on processed foods that are high in added sugar and added fat, as well as high in meat, dairy, and unhealthy saturated fat – and lots of it – throws that ecosystem out of balance. 

The different types of fats

All fat is not equal when it comes to gut health and maintaining a healthy weight. And as with health overall, the type of fat you eat affects your gut health. That means it’s important to understand the types of fat, says Amy Gorin, RD, a plant-based registered dietitian and founder of Master the Media in Stamford, CT. She explains the type of fat to watch for:

• Monounsaturated fats, or MUFAs (monounsaturated fatty acids), are a type of unsaturated fat. Unsaturated fats are usually from plant foods. A hydrocarbon chain that contains a double bond is unsaturated (more than that are “polyunsaturated” fat). Oils that contain monounsaturated fats are typically liquid at room temperature, but once chilled will tend to turn solid. Olive oil, sesame oil, avocado oil, and peanut butter are foods that contain high concentrations of monosaturated fats. 
• Polyunsaturated fats, or PUFAs (polyunsaturated fatty acids) have more than one double bond in the molecule. Foods that have high concentrations of these fats include sunflower oil, walnuts, and sunflower seeds. They are liquid at room temperature. Processed vegetable oil, in most of the packaged foods you buy, contain PUFAs.
• Saturated fats, or SFA (Saturated Fatty Acids), refer to a fatty acid chain with only single bonds between the carbons in the chain, making them stronger and harder, and more solid at room temperature. Saturated fats are primarily found in high concentrations in animal foods such as meat and cheese, though plant foods such as coconut oil and palm oil are also concentrated sources, says Gorin.
• Trans fats, or TFA (trans fatty acids), are not found in nature. They are created when food companies turn liquid oils into solid fats, and they’re found in processed or snack foods or fried foods. When you see the words “partially hydrogenated oil,” this is a warning it contains trans fat. “You should completely avoid trans fats,” says Gorin. 
• Combinations of fats. Any food containing fat is often a mix of different types of fats. So even healthy plant-based foods such as olive oil will usually have some amount of saturated fat. Whether it is considered healthy is often a matter of degrees and how much you use.

Even small amounts of dietary fat add up

In a typical day of eating the Standard American Diet, fat calories add up, which can mean your gut microbiome shifts away from healthy and makes it harder to maintain a healthy weight. See how easy it is to overdo it on unhealthy saturated fat in your diet especially if you eat fast food or prepared food at fast-casual restaurants. 

• Breakfast: Burger King Sausage, Egg, and Cheese Biscuit, 37 grams
• Lunch: McDonald’s Chicken Selects Premium Breast Strips, 40 grams, McDonald’s Medium Fries, 19 grams
• Coffee break: Starbuck’s Caramel Frappuccino, Grande with Whip, 15 grams
• Dinner: Cheesecake Factory Fish & Chips, 121 g fat

Total fat for the day: 213 grams.

Even some seemingly “healthier” choices can pack in the dietary fat. For example, take a look at the fat content in these popular fast-casual menu items:

• Panera Greek Salad without dressing, 34 grams
• Quiznos Tuna Melt, Regular, 94 grams
• Baja Fresh Bean and Cheese Burrito, 33 grams

Even plant-based offerings can be high in fat For example, a Beyond Meat burger patty contains 14 grams of fat, 5 of which are saturated, according to the food label. In other words, fat can add up quickly – even if you’re eating a vegan or plant-based diet, though that’s less likely on a whole food plant-based diet.

How much fat should you eat?

According to the Dietary Guidelines for Americans, no more than 10 percent of calories each day should come from saturated fat. “This would be no more than 20 grams for a 2,000-calorie daily diet,” says Gorin.

The American Heart Association and the American Stroke Association suggests an even lower amount for heart health and recommends that fat intake (from all types of fats) should be no more than 35 percent of total calories, though experts throughout the health field recommend that trans fats intake should be zero or as low as possible. 

Saturated fat from meat and dairy should also be avoided, according to Dr. Joel Kahn, a plant-based cardiologist and world-recognized expert on heart health, and author of The Plant-Based Solution, since it leads to hardening of the arteries and heart disease.

The impact of a high-fat diet on gut health

Most of what we hear about fat and health has to do with heart health. For example, monounsaturated fats in modest amounts may be beneficial to cholesterol levels and help to reduce the risk of heart disease. Eating foods containing polyunsaturated fats such as walnuts and sunflower or flaxseeds may help keep cholesterol levels in check, and may help reduce the risk of heart disease and stroke, according to research.

Studies have shown that saturated fat found in meat, dairy and tropical oils such as coconut and palm oil contributes to high cholesterol and can increase risk of heart disease; many leading researchers warn that saturated fat is not healthy and contributes to heart disease.

One study suggested that “reducing saturated fat intake for at least two years causes a potentially important reduction in combined cardiovascular events (by 21 percent).” A number of other studies have shown an association between trans fats consumption and an increase in the ratio of bad cholesterol to good cholesterol and an increased risk of cardiovascular disease. Trans fat is known to wreak havoc on your health in a number of ways.

High-fat diet linked to metabolic conditions

What we eat is critical for a healthy gut in determining the mix and diversity of bacteria in our intestines. A number of studies have linked fat consumption and poor gut health, which leads to metabolic conditions, and difficulty maintaining a healthy weight.

A recent study in the journal Clinical Nutrition found that “high fat and high [saturated fat] SFA diets can exert unfavorable effects on the gut microbiota and are associated with an unhealthy metabolic state,” the authors wrote. “Also high MUFA [monounsaturated] diets may negatively affect gut microbiota whereas PUFA [polyunsaturated diets] do not seem to negatively affect the gut microbiota or metabolic health outcomes.”

Consuming too much fat over time has negative repercussions on metabolic function, contributing to issues such as insulin resistance, dyslipidemia, and oxidative stress, which is essentially aging on a cellular level. A high-fat diet can contribute to the loss of friendly
“good” gut bacteria, and leads to conditions such as gut barrier dysfunction, also known as “leaky gut,” which is essentially leakage of toxic bacterial metabolites into blood circulation.

All of these enable the development of low-grade systemic and chronic inflammation, according to a review in the academic journal Cells. “The high intake of saturated fats, including excessive amounts of omega-6 polyunsaturated fatty acids (PUFA), small amounts of omega-3 PUFA, and an unhealthy omega-6/omega-3 ratio of 20:1 is especially harmful in terms of the metabolic consequences,” write the authors.

Obesity and gut health

A healthy gut, with the right amount and diversity of bacteria, is critical for processing food and extracting nutrition and energy from it. (Your stomach breaks down the food you eat but your gut sorts it and absorbs it into the bloodstream as energy and fuel.) Microbes produce healthy energy from the soluble fiber in the vegetables, fruit, legumes, and plant-based foods that you eat (since there is no fiber in animal products). Your gut helps your body to absorb nutrients from your diet, such as vitamins and minerals, including essential ones like vitamin C, A, E, K and B, including folate, that all help prevent harmful pathogens or viruses from flourishing, neutralize any potential toxins and strengthen the immune system. 

Gut microbes play a critical role in how well our bodies process food and how we use and store energy. Research has established a clear relationship between nutrition, our gut microbiota, and our potential for obesity, according to Nutrition Today. “The bacteria in our gut not only play an important role in digestion, but research indicates that our microbiome could also play a major role in whether or not we become obese,” writes the author. Research has found a relationship between obesity and changes in microbiota composition; reduced bacterial diversity is associated with the propensity for weight gain, for instance. In one study, gut microbiota was used to design customized diets and help subjects lose weight effectively.

That is not to say you should strive for a “no-fat” approach to your diet – since you need some healthy fat for satiety. “Fats help keep you satiated and fuller for longer, which can help reduce your snacking throughout the day,” explains Gorin. “I like to recommend that people include a plant-based source of unsaturated fat—such as pistachios, avocadoes, or olive oil, with every eating occasion.”

Bottom Line: Gut health impacts your weight, your health, and your metabolism.

You need a lot less fat than you are likely eating, even on a plant-based diet, for optimal gut health and to maintain a healthy weight. To create a diverse gut microbiome, stick with a low-fat, plant-based diet and focus on eating mostly fruit, vegetables, legumes, and whole grains.

The post The Connection Between a High-Fat Diet, Gut Health and Weight Loss appeared first on The Beet.

Add any of these seven ingredients: Hummus, eggplant, mushrooms, onions, pickles, sprouts, and mustard will turn any regular Sammy into a virtual powerhouse of nutrition. Massachusetts-based Ryan D. Andrews,  RD, Principal Nutritionist for Precision Nutrition says the best strategy is to mix it up and add healthy foods bursting in color.“Dietary variety is good for our health and the planet’s health. People can get stuck in a rut and include the same two things [in their sandwhich] over and over. Rotate in colorful options to get more variety.”

Eating plant foods is beneficial for our health because it provides us with a variety of different nutrients. It starts with the bread (see number 7 for your best bet) and then every other layer in your stack, from the spread to the pickle, can give your lunch and your health a boost. Here are foods to add to your next lunch to make the meal work harder for you,

7 superfoods to add to your sandwich to make it a nutrition powerhouse

1. Hummus

In its most basic form, the dip includes chickpeas, tahini, and garlic, all great for you. “Chickpeas are full of different nutrients, vitamins, minerals, and protein fiber,” Andrews says. Numerous studies point to the health-promoting effects of legumes, and when study subjects swapped out red meat and instead ate chickpeas it help to control type 2 diabetes. Meanwhile, other studies show that a diet rich in legumes helps lower cholesterol and decreases the risk of cardiovascular disease. “People who consume more legumes tend to have a lower incidence of chronic disease risk,” he adds, so however you can get more of them into your diet is a good idea.

Sesame seeds, the base of tahini, are full of heart-healthy fatty acids, protein, and offer health benefits that are tied to lowering the risk of certain cancers, according to research. One study found that the active ingredient, sesamin, protects your cells against what scientists call “stretch injuries” where the membrane is stretched and the cells die. Meanwhile, garlic has for centuries been known to strengthen immunity, and help the body fight off bacterial infections, as well as detoxify the body and rid it of poisons, even lead poisoning, according to research.

Best of all? “Hummus tastes good goes well with a lot of veggies on sandwiches,” Andrews says. “For most people, it’s going to be a pretty healthy option.” One note: This is not a good choice for anyone on a low FODMAP diet.

2. Eggplant

Known as the “king of vegetables” egglplant is a winning addition to your stack, eventhough technically it’s a fruit. Regardless of what you call it, eggplant is a nutrient-dense food, providing vitamins and minerals as well as 3 grams of fiber per cup. In particular, the skin of eggplant provides polyphenol anthocyanin antioxidants, says Kelly Jones RD, founder of Student Athlete Nutrition, near Philadelphia.

“Eggplant may help protect DNA and more recently it has been found to be cardioprotective.” You’ll want to cook eggplant before adding it to your sandwich. Jones recommends sautéing cubed eggplant with garlic, olive or avocado oil and herbs. Besides using eggplant with the toppings listed here, “many people enjoy a sandwich made with breaded eggplant topped with marinara and plant-based cheese,” she says. But if you go that route, “keep it more nutritious with whole wheat breadcrumbs and lighter by baking rather than frying,” she says.

3. Mushrooms

Mushrooms are another powerfully nutritious sandwich topping. “Mushrooms provide the important antioxidant selenium, which helps the body neutralize free radicals,” says Jones. Every variety of mushrooms available appear to offer different phytochemical antioxidants and therefore added benefits, she adds, which makes a mushroom mixture (including Reishi, Turkey Tail and Maitake) a great way to boost immunity. Researchers have even studied the immunological power of 5 major mushrooms to improve survival among cancer patients.

As if that weren’t enough, certain mushrooms like cordyceps, for example, offer adaptogens, or compounds that may help the body’s responses to stress. Finally, when mushrooms are UV-treated, they are also a good source of vitamin D, which is an essential vitamin most Americans are deficient in.

4. Onions

Onions are a good source of vitamin C and also support immune health as well as the microbiome, Jones says. While antibacterial properties have been noted for decades, a recent study even investigated onions how onions’ antibacterial properties compared with antibiotics’. When it comes to supporting your gut health, and specifically the microbiome “onions have a strong prebiotic component which supports good gut bacteria – which impacts everything from immune health to mood,” Jones says.

One caveat: “Onions may be problematic for those with IBS who respond well to low FODMAP diets. However, if you enjoy the flavor, you can sautée in oil, remove the onion and utilize that oil to cook other foods or drizzle it in your sandwich for the flavor benefit.”

5. Pickles

Fermented pickles can feed the gut microbiome and help grow healthy gut bacteria that reduces inflammation and bolsters a host of other healthy proccessees in the body. But check your pickle jar, Andrews warns, since not all pickles are cultured or fermented. “Including some fermented foods in the diet can help to support overall gut health, which has all these different beneficial effects throughout the body.”

Find fermented pickles in the refrigerated section of your grocery store. Most pickles are not fermented but instead made by adding vinegar and salt. In either case, pickles are high in sodium, so if you’re sensitive to salt overload, you may want to limit your intake, he says. As for the fermented variety, know that fermented foods contain tyramine, and migraine sufferers and those on certain medications can be sensitive.

6. Mustard

What we commonly refer to as “mustard” is the condiment made from mustard seeds, vinegar and a few other spices or ingredients. Mustard seeds have a number of benefits, including anti-inflammatory properties. Mustard typically contains turmeric. “Mustard is the delivery system for turmericin America” says Andrews. Turmeric contains curcumin. Mustard is low in calories, and offers a smattering of nutrients, such as calcium, phosphorus and selenium. As with pickles, mustard can be high in sodium, so just be aware of how much you’re adding to your sandwich if that’s of concern.

7. Sprouts and Sprouted Bread

The best bet for any sandwich is to start with bread made with sprouted grains such as Ezekiel bread, which is a sprouted bread made from whole grains and legumes that have started germinating or sprouting.

Adding sprouts to your sandwich is another healthy way to include powerful nutrients in every bite. Sprouts offer a number of health benefits and can contribute to a healthy weight, well-managed blood sugar, and a healthy gut. Since sprouts carry a higher risk of contamination as compared with a lot of other foods, be sure to look for sprouts from reputable sellers, and be sure to understand whether you should stay away from them, for example, if you are pregnant.

Sprouts also reduce the potency of “antinutrients” which are the phytochemicals plants produce to discourage animals, including humans, from eating them. Antinutrients lower the absorption of other nutrients in the digestive system. Sprouting or fermenting or soaking all work to deactivate these antinutrients in foods like legumes and increase the nutrient value of the food you eat.

Bottom Line: Make your sandwich into a nutrition powerhouse by adding superfoods

The old drab fillings no longer do it when it comes to a sandwich. Start with sprouted bread, then add these other superfoods to your stack to turn yesterday’s leftovers into a health-food powerhouse.

The post 7 Superfoods to Add to Your Sandwich to Make It a Nutrition Powerhouse appeared first on The Beet.

The term ‘sprouts’ refers to not just one food, but to a whole category. Sprouts are the edible germinated seeds of beans, legumes, nuts, and grains as well as vegetables. Some of the most common sprouts you’re likely to find in your grocery store or on your favorite restaurant menu are alfalfa, broccoli, clover, wheatgrass, mung, lentil, or chickpea. You may also find baked products made with sprouted grains, such as Ezekiel bread, known for its high protein content of 5 grams per slice.

Sprouts also reduce the potency of “antinutrients” which are the phytochemicals plants produce to discourage animals, including humans, from eating them. Antinutrients lower the absorption of other nutrients in the digestive system. Sprouting, fermenting or soaking all work to deactivate these antinutrients in foods like legumes and increase the nutrient value of the food you eat.

Here are the 7 benefits of sprouts

1. Sprouts contribute to a healthy weight

If you’re looking to lose weight or manage your current weight, load up on sprouted vegetables and legumes, which are low – or even extremely low – in calories. For example, one cup of lentil sprouts has 82 calories and one cup of alfalfa sprouts has just under 8 calories.

More importantly, sprouts offer so much nutrition for the calories, says  Brigitte Zeitlin, Registered Dietitian and founder of BZ Nutrition, based in New York City. She advises clients looking to lose weight to focus on what nutrients a food adds to their diet rather than counting calories. “When I work with my clients, I don’t talk to my clients in terms of calories because I think it’s really important to talk about food as food,” she says.

2. Sprouts give your diet a major nutrition boost

Although each type of sprout has a unique nutrition profile, as a general rule, sprouting boosts a food’s nutrient levels. For example, in a comprehensive review of sprouted whole grains published in Nutrients, the authors write that folate and other bioactive compounds increase in sprouted foods and nutrition inhibitors such as phytate decrease in comparison to the mature plant. In turn, there are more antioxidants and bioavailability of nutrients in the sprouts than the grown vegetable or legume.

“Sprouts are high in a variety of vitamins and minerals,” Zeitlin said. The particular profile depends on the type of sprout, but sprouts tend to be rich in vitamin C, which is important for your immunity and for collagen production; vitamin K, which also plays a major role in keeping your immune system strong; B vitamins, important for stress-management and magnesium. And sprouted grains offer more protein than their non-sprouted counterparts.

3. Sprouts help manage blood sugar

Sprouts may just be the ticket to maintain lower blood sugar, although researchers don’t fully understand why. Several studies suggest that sprouts help lower blood sugar and show promise for those with type 2 diabetes. “Some sprouts, especially broccoli sprouts, contain powerful bioactive compounds that have been associated with improvements in blood glucose levels and inflammatory markers, with a potential to attenuate the progression of type 2 diabetes,” says Julieanna Hever, RD, founder of the Plant-Based Dietician and author of The Choose You Now Diet.

A study in Science Translational Medicine found that sulforaphane taken as concentrated broccoli sprout extract showed promise in helping type 2 diabetes patients manage their blood sugar. Keeping blood sugar low is one key to maintaining a healthy weight since spikes lead to insulin surges and potential weight gain as the body stores excess calories as fat.

4. Sprouts are a great way to get fiber

Another way sprouts help you maintain a healthy weight is that they are extremely high in fiber. “Sprouts offer up a really good source of fiber,” says Zeitlin, who explains: “Fiber helps to keep you full and satiated throughout the day. So you have more energy and you’re more alert while you’re at work or in school.” Fiber also slows down the absorption of food in the digestive system, so your cells get a trickly, not a firehose, of calories from the foods you eat, which in turn keeps blood sugar low, preventing insulin spikes that lead to fat storage and weight gain.

A study in Plant Foods for Human Nutrition found that grains that were sprouted for five days had up to 133 percent more fiber as compared with un-sprouted grains. Another study in the International Food Research Journal found that sprouting significantly increased both soluble and insoluble fiber content of the food you eat. Soluble fiber is broken down by the body and insoluble fiber adds bulk or roughage to food, further slowing down digestion and keeping you feeling full for longer.

5. Sprouts improve digestion and boost gut health

If you want a healthy gut microbiome, adding sprouts to your diet is a good move. Eating sprouts (as opposed to whole wheat) can lower gluten intake, and in turn make grains more digestible, particularly for anyone with a gluten sensitivity. Certain types of sprouts show therapeutic promise for treating gut-related conditions, according to studies. Specifically, broccoli sprouts taken for 7 days has been shown to be a promising treatment for the bacterial infection that causes peptic ulcers, Helicobacter pylori infection.

“Broccoli sprouts are really good for helping to overcome certain [conditions] like H Pylori, says Nour Zibdeh, MS RDN, a Virginia-based functional dietitian who specializes in digestive health.  “Also sprouts can be easier to digest [than other plant food like legumes]. So for people who, for example, may have a hard time with foods like lentils and chickpeas, using sprouts is one way to eat those foods and get the nutrition without having the side effects of bloating or discomfort” if they’re prone to that.

6. Sprouts have been shown to help fight inflammation

Reaching for sprouts after a hard workout may help stave off the sore muscles, research shows, and sprouts may also help you stay uninjured and healthier by fighting inflammation.

Sprouts have been shown to fight inflammation and help provide protection against cardiovascular disease.  Broccoli sprouts in particular appear to be helpful in fighting heart disease. A study in Evidence-Based Complementary and Alternative Medicine found that broccoli sprout extract had a protective effect on blood vessels, lessening inflammation in endothelial cells, which line the walls of your blood vessels. These cells are key in the progression of cardiovascular disease so keeping them healthy is a vital goal when it comes to heart health.

The preliminary research is promising, though the scientists who conducted the study stress that further research is needed. “Further longitudinal clinical study is needed to clarify whether supplementation of sulforaphane-rich broccoli sprout extract could prevent the development and progression of atherosclerotic cardiovascular disease,” the authors wrote. However, broccoli sprouts aren’t the only sprouts with anti-inflammatory properties. Buckwheat sprouts also have strong anti-inflammatory properties, studies have shown.

7. Sprouts can help you stay healthy

Other than the potential protection against cardiovascular disease, studies point to sprouts having anti-cancer properties, says Zibdeh. On the cancer front, numerous studies support the protective effects of broccoli sprouts against cancer, though the study points out that they can lose their cancer-fighting properties when cleaned or heated, which poses challenges on a practical or clinical application, the authors point out.

Risks of sprouts and tips on sprout safety

So could sprouts be the perfect health food? While all this research is promising, there are potential downsides to adding sprouts to your diet, and some people should not be eating them, due to possible food safety risks.

“I have mixed feelings about sprouts, says Massachusetts-based Ryan D. Andrews, RD, author of Swole Planet: Building a Better Body and a Better Earth. “I like that [sprouting is] opening up the opportunity for us to get nutrients from the food. What I don’t like about sprouts is they have a troublesome past when it comes to food safety. You need warmth and humidity for something to sprout, and those are prime conditions for potentially problematic bacteria to flourish.”

Contaminated sprouts have been associated with a number of foodborne outbreaks. To help you avoid the potential risks, experts offer these tips on sprouts food safety.

How to eat sprouts safely and avoid potential contamination

1. Only use sprouts (or sprouted products) from a quality source.
2. If you try sprouting at home, be vigilant about quality controls.
3. Inspect sprouts carefully. They should not look mushy or be slimy to the touch.
4. Wash sprouts thoroughly before using and wash hands after touching them.
5. Consider cooking them. Some nutrients will be lost, but cooking thoroughly can kill harmful germs.
6. Not everyone should eat sprouts, though cooking does lower the risk. According to the CDC, “it’s especially important to avoid raw sprouts if you are in a group more likely to get seriously sick from food poisoning: older adults, young children, people with weakened immune systems, and pregnant women.”

How to add sprouts to your diet

There are easy ways to add sprouts to your meals. Sprouts are a great addition to stir-fries and tofu scrambles. They’re a nice topper for soups and stews, for example. And they add a nice texture to your sandwich, suggests Zeitlin.

Make this delicious Quinoa and Veggie Sushi recipe.

How many sprouts should you eat in a day?

“I have not seen any dosing recommendations for sprouts, says Hever. “And I have not seen people over-consuming them that I know of. Most people could benefit from eating more sprouts.” 

Bottom Line: Sprouts are an easy way to add nutrients to your diet.

Sprouts are a great way to get fiber, nutrients and keep blood sugar low, which can help you lose weight. Eat sprouts, but before you add sprouts to your plate, wash them and consider cooking them to avoid any potential contamination.

The post The 7 Health Benefits of Sprouts: They Help Lower Blood Sugar, For Starters appeared first on The Beet.