The good news is that there are some carbs that support a healthy approach to losing weight, and studies show that these foods actually promote fat burning in the body while providing your immune system with all the vital nutrients it needs to fight off infection. Consider that many whole grains are high in important B vitamins, minerals, and fiber.

Research has shown that eating a low carb diet can shorten your life by four years, while a diet high in plant-based foods such as fruit and vegetables will lower your risk of death by cardiovascular disease and all other causes by 50 percent, a new study found. Still, not all carbs are created equal, so the type of carbohydrates you eat can make a difference when it comes to weight loss and overall health. That’s why we’ve compiled a list of 12 healthy carbs that you can eat and still lose weight.

Resistant starch, such as in bananas, helps burn fat and absorb fewer calories

When youo eat carbs that contain high levels of “resistant starch” it allows the body to absorb the nutrients and less of the calories. That is because resistant starch cannot be digested in the small intestine and instead get metabolized by the bacteria in your colon, which breaks down the start through fermentation.

A study on lab animals showed that a diet high in resistant starch reduced body weight by 40 percent. The diet contained 23 percent resistant starch, an amount that may not be achievable in human diets, but another study fed rats a diet containing 4 or, 8, or 16 percent resistant starch and found that consuming a diet with 8 percent or more of resistant starch reduced body fat measurably. For every 4 percent increase in resistant starch, energy intake was reduced, so it actually blocked some of the calories from being absorbed. The effect of resistant starch still needs to be studied on humans, but until then, don’t shy away from bananas.

Here are the 12 best carbs to eat for weight loss

1. Wild Rice

Believe it or not, wild rice isn’t actually rice. It’s a water-grown grass seed that is commonly found in freshwater areas, such as the Great Lakes region. It’s referred to as rice because it looks similar and cooks the same as other types of rice. Choosing wild rice over white rice could provide you more protein, which is an important macronutrient to focus on when losing weight. Wild rice contains 6.5 grams of protein for each cup serving where white rice has just under 4.5 grams.

2. Bananas

Gone is the time when you thought you couldn’t eat a whole banana if you wanted to lose weight. Although bananas are more starchy and carb-rich than other fruits, they contain fiber, which is helpful in keeping you full longer. Along with the resistant starch research above,  another study found that replacing 5 percent of your daily carbohydrates with resistant starch (like bananas) appears to increase post-meal fat burn by 23 percent. This could result in loss of fat and getting leaner over time. For best results don’t cook the banana since that breaks down the resistant starch.

3. Cherries

Tart cherries have been linked with lower belly fat in a study on rats that has everyone reaching for the stemmed wonders. This study also found that cherries have the power to not only burn fat but alter the genetic makeup of your “adipose genes” as well as lower inflammation. The cherry diet also reduced metabolic syndrome and lowered both systemic and local inflammation, leading to lower risk of type 2 diabetes, heart disease and infection. While this all took place in obesity-prone rats fed a high-fat diet we can only imagine that pounding the cherries can have a good effect on us too.

4. Cassava

A carb you may not be as familiar with is cassava, which is a root vegetable grown in tropical regions and frequently consumed in underdeveloped countries. In the US cassava is also known as yuca, manioc, or Brazilian arrowroot. Similar to bananas, cassava is high in resistant starch and can contribute to improved metabolic health, meaning the fat-burning benefits cited above, and reduced appetite according to research.

5. Buckwheat

Referred to as a “pseudocereal,” buckwheat is eaten as cereal grains but they do not grow on grasses. Although it has “wheat” in its name, it isn’t related to wheat and is actually the perfect grain for anyone who can’t eat gluten. Not only does buckwheat contain carbohydrates, but it’s a great source of fiber and protein, which are two nutrients that are important for weight management. One cup of cooked buckwheat groats (the hulled seeds of buckwheat) contains 4.5 grams of fiber and almost 6 grams of protein.

6. Pumpkin

Don’t wait until fall to add pumpkin to your diet. It’s a type of squash that is nutrient-packed, but very low in calories since it’s 94 percent water. Compared to other carbohydrate-rich foods like rice and potatoes, pumpkin contains only about 30 calories per 1 cup of 1-inch cubes. That means you can eat more and get all the nutritious benefits it provides as well.

7. Pulses (Lentils, Chickpeas, Beans and Peas)

There are 11 different types of pulses recognized by the United Nations Food and Agriculture Organization (FAO). The most common ones include dry beans, dry peas, chickpeas, and lentils. They all come from the legume family and are the edible seeds in plants that are part of that group. When it comes to weight loss, a 2016 systematic review and meta-analysis found that eating three-quarters of a cup of pulses each day led to a weight loss of over half a pound, without changing anything else. This is likely due to their high fiber and protein content that can help increase feelings of fullness.

8. Quinoa

Another pseudocereal is quinoa, which contains high amounts of protein and fiber which can keep your hunger pangs at bay. The fiber content of quinoa is almost double that of other grains, with scholarly reports finding a range of 10 to 16 grams of fiber per 100 grams in 4 different varieties of quinoa. This is a perfect option for those that are plant-based or vegan since quinoa is a complete protein with all 9 essential amino acids.

9. Sweet Potatoes

Stocking up on sweet potatoes not only boosts your fiber and protein intake, it also provides your immune system with valuable antioxidants such as carotenoids and anthocyanins. Antioxidants can help prevent inflammation, which has been linked with higher weight gain. A 2019 randomized controlled trial found that those that had 132 grams of sweet potato (around 4.5 ounces) each day for 8 weeks had a 5% decrease in body weight, body fat, body mass index, and mid-arm circumference along with a 3.5% decrease in glycated hemoglobin levels (the amount of sugar in the blood). This was compared to other individuals who followed a normal diet.

10. Oats

Skip the ready-to-eat cereal and start your morning off with a bowl of old-fashioned oatmeal. A 2016 study found that oatmeal was able to increase fullness, reduce hunger, and reduce energy intake later in the day compared to breakfast cereal. There are several different varieties that you can choose from when it comes to oats, but the least processed (such as groats and steel-cut) usually take longer to digest and have a lower glycemic index (meaning how fast it raises your blood sugar). So cook it the old-fashioned way, for best results.

11. Berries

Strawberries, blueberries, raspberries, and all the colorful berries you can find in your produce section are packed with fiber and flavonoids, which give these fruits their pigmentation. Flavonoids have been linked with weight loss. A 2016 study found that adults with a diet high in flavonoids were less likely to gain weight during a 24-year study, so eating berries will stave off the “weight creep” that can come with age. Another 2018 study also found that blackberry consumption may help to increase fat oxidation in males who are overweight or obese and eat a high-fat diet.

12 Whole-Wheat Pasta or Bread

You can still enjoy pasta and bread while wanting to lose weight, as long as it is made of whole grains to amp up the fiber content. A 2016 pilot study found that participants eating whole grain pasta had increased feelings of fullness and reduced hunger. Not only that but whole grain pasta impacts how much energy your cells update after a meal, meaning eating whole wheat pasta won’t spike your blood sugar the way regular pasta does. The findings implied that whole-wheat grain can boost your metabolic rate and increase energy expenditure.

The post The 12 Healthiest Carbs for Weight Loss (This List Will Surprise You) appeared first on The Beet.

In a country where heart disease is the leading cause of death, according to the CDC, killing more than 650,000 Americans every year, and where 48 percent of Americans have some form of heart disease, which includes strokes, high blood pressure, and heart attacks as well as congestive heart failure, doctors warn that many people have early markers for heart disease and not know it. Through lifestyle choices such as a plant-based diet, it is possible to prevent and reverse heart disease, studies have found.

Some of those risk factors for heart disease include high cholesterol, high blood pressure, and high blood lipid counts, which can also lead to blocked arteries  It should come as no surprise, then, that we need to keep our hearts as healthy as possible – starting as early as possible –– in order to avoid ever experiencing a life-threatening heart attack, stroke, or congestive heart failure.

Since one major contributor to heart disease is the lifelong habit of eating foods high in animal fat, which raises your cholesterol and can lead to plaque and harmful blockages of the arteries, taking the leap into plant-based eating (or eating a mostly plant-based diet) is a good start to ensuring that yours will be a healthy heart now, and for many decades to come.

In an important research study published in the Journal of the American Heart Association, the review of data showed that plant-based diets are associated with a lower risk of not only heart disease but “all causes of mortality” in the general population of middle-aged adults. Here’s what you need to know about switching to a plant-based diet to lower and reverse your risk of heart disease.

What Causes Heart Disease?

1. Diet

Your risk of heart disease increases with age, but it’s not exclusive to older adults. The CDC states that heart disease is showing up more and more in younger people, ages 35 to 64, due to the high rates of obesity and high blood pressure in America. These precursors to heart disease are tied to the Standard American Diet, high in meat, dairy, added sugar, and processed foods that contain extra oil, sodium, and chemicals that make junk food addictive.

2. Smoking

Over 35 million U.S. adults still smoking, this habit can damage blood vessels and make them weaker, more prone to damage, especially when combined with a high-fat diet of animal fat, or saturated fat. (As for e-cigarettes and vape pens, these have not been proven to be any safer for your long-term heart health).

3. Genetic Factors

If anyone in your immediate family (parents, grandparents) has suffered from high cholesterol, arterial blockages, high blood pressure, stroke, or heart attack, those genes often get passed down to you. Your genes for heart disease can get “switched on” or remain off depending on your daily lifestyle choices, according to doctors and experts. According to the  CDC:

Lifestyle choices that lead to an increased risk of heart disease include:

• Diets high in saturated fat and sodium
• Exercising fewer than 3 times a week
• Drinking alcohol to excess on a regular basis
• Smoking cigarettes or using chewing tobacco

4. Unhealthy Eating Patterns

America’s obesity rate has risen to about 40 percent for the first time in our history and is now at an astonishing 42.4 percent. The national adult obesity rate has increased by 26 percent since 2008, and with it, there has been a parallel increase in the number of adults experiencing high cholesterol levels, chronic hypertension, and prediabetes, which affects over 108 million Americans, or one in every three adults.

A diet high in animal fat, processed food, and added sugar is the number one culprit when it comes to your risk factors for heart disease. Certain macro and micronutrients –– or lack of them –– in the Standard American Diet are associated with an increased risk of heart disease in your lifetime.

Foods that are linked to heart disease include:

• Saturated fats: You get saturated fat in most animal products, including red meat and dairy, as well as in tropical oils, such as coconut and palm oil. The ADA recommends keeping your daily saturated fat intake to 5 percent of your daily calories. That means if you eat 2,000 calories a day, no more than 100 of those should come from animal fat, which essentially means going plant-based.
• Low potassium and magnesium: Potassium and magnesium both play key roles in the function of our heart’s ability to pump efficiently without any irregularities. Potassium is an electrolyte that helps your muscles contract and keeps your nerves working properly, including keeping your heartbeat regular, according to MedlinePlus.
• Low vitamin D: Vitamin D is known best for supporting bone health and the immune system, but it also helps your heart function optimally. According to a 2018 review, low levels of vitamin D were associated with a higher risk of cardiovascular diseases and hypertension.
• High sodium: Even though your body requires sodium to work in concert with potassium, in order to fully complete the task of exchanging energy and oxygen for waste, too much sodium can shortchange the equation, and is as damaging as not enough potassium, or even more dangerous. High sodium intake is linked with high blood pressure and so-called hardening of the arteries, which can lead to heart disease and increased risk of stroke.
• Added sugar: It can be easy to consume too much added sugar, according to the American Heart Association, leading to extra weight gain which can negatively affect our hearts. Your bloodstream can only hold the equivalent of one tablespoon of sugar at a time so when you binge sugar, your insulin level spikes, instructing the cells that can’t use all that energy at once to store the excess as fat. Your body’s ability to burn fat is hindered when you get into the habit of eating added sugar. Instead, focus on fruit.

How to Prevent Heart Disease

It’s never too late – or too early – to start taking care of your heart! While you can’t change your genetics, you can focus on the behavioral factors you do have control over, including what you eat and your daily activity levels. A plant-based diet has been scientifically proven to be one of the best ways to reverse and prevent heart disease, as well as lower your lifetime heart disease risk.

One 2019 study published in Nutrients examined the effects of a whole-food plant-based diet on cardiovascular risk factors in 151 adults.

The plant-based diet consisted of:

• Fruits and vegetables
• Whole grains
• Legumes
• Potatoes
• Nuts and seeds

Following this whole food plant-based diet for short, medium and long-term periods were all associated with beneficial cardiovascular health results. All participants saw improvements in blood lipid and blood pressure values. The female participants that were in the program long-term saw a bigger drop in LDL cholesterol levels (the “bad” kind) compared to the groups following the diet for a shorter period of time.

Fully changing your diet to avoid animal products, dairy, and processed foods all at once can be challenging, so it’s important to stay optimistic and strategic, and know that even an incremental change is better than nothing. So don’t be too hard on yourself if this is difficult.

Tips on how to follow a plant-based or vegan diet

A 2016 article published in The Permanente Journal recommends taking the following steps so you can successfully transition into a plant-based diet:

• Start small: Drastic changes to your diet can be overwhelming, therefore it’s important to start with a few changes that can be made within reason.
• Get support: Working with a registered dietitian can ensure that you’re meeting all of your nutrient needs and provide encouragement.
• Learn how to read labels: Becoming familiar with nutrition labels will ensure that you’re choosing foods that are free of unneeded ingredients such as sweeteners, preservatives, or artificial flavors/colors

A Vegan Diet and Cholesterol

You can see significant decreases in your LDL  or so-called “bad” cholesterol after just 3 to 6 weeks of eating a whole-food plant-based diet, according to Dr. Joel Kahn, Clinical Professor of Medicine at Wayne State University School of Medicine and bestselling author of The Plant-Based Solution. Kahn is a plant-based cardiologist who recommends to his heart patients that they consider adopting this way of eating to be heart healthier. However, there are a number of factors that may impact individual results, Kahn adds.

According to the American Heart Association, there are two sources of cholesterol in our bodies:

• Our liver
• Animal food sources

Our liver makes all of the cholesterol we need to be healthy. Add in foods that are high in saturated fat and trans fat, and it can cause our liver to make more cholesterol than normal, which drives up LDL, or “bad” cholesterol, the American Heart Association warns.

Fortunately, switching to a vegan or plant-based diet can cause your cholesterol levels to start dropping within a week. The Game Changers documentary showed that for active or athletic people this drop in cholesterol happens quickly. Active firefighters who switched to eating plant-based saw a drop in cholesterol after only one week. If you continue, you can lower your cholesterol by as much as 35 percent in three weeks, but individual results will vary.

According to the Physicians Committee for Responsible Medicine, eating the following foods can see a drop in LDL cholesterol by almost 30 percent in just four weeks:

• Foods high in soluble fiber such as oats, beans, and barley
• Soy protein
• Nuts and seeds
• Foods high in phytosterol such as wheat germ, almonds, Brussels sprouts

The Best Plant-Based Foods for Heart Health

While all whole (unprocessed) plant-based foods are nutritionally beneficial, there are certain ones that will really get your heart pumping –– in a good way!

• Pulses and legumes consist of beans, peas, and lentils and are often used interchangeably in recipes such as soups, salads, and sides.
• Soybeans are among the heart healthiest foods you can eat, according to a 2019 article in Advances in Nutrition, thanks to their high isoflavone content and the fact that they keep blood glucose and lipids in a healthy range.
• Legumes are high in phytosterols which can help reduce LDL and total cholesterol while raising the “good” HDL cholesterol levels, a 2017 review found. Eat legumes every day.
• Fruit: While all fruit contains beneficial vitamins and minerals, berries, in particular, have a link with heart health. A 2019 study published in The American Journal of Clinical Nutrition found that eating 150 grams (about 1 cup) of blueberries per day reduced the risk of cardiovascular disease by up to 15 percent.
• Chia and flax seeds: Chia and flax seeds are an easy way to add texture to dishes and get a handful of beneficial vitamins and minerals. According to a 2014 article published in Circulation seeds contain Omega 3 fatty acids, fiber, protein, phytosterols, and minerals such as potassium, magnesium, and calcium. This array of beneficial compounds has been associated with lower blood cholesterol levels, and they also are linked to lower oxidative stress and chronic inflammation.
• Green leafy vegetables: Eating your greens is important, especially if the goal is to prevent heart disease. A 2016 review study found that increased consumption of green leafy vegetables has the power to reduce the risk of cardiovascular disease by nearly 16 percent.

The Mediterranean Diet and Haelth

If you already eat a mostly Mediterranean diet, full of vegetables, fruit, whole grains, nuts, and seeds but including meat, fish, and dairy then one way to make it even heart healthier is to replace animal products with plant-based proteins, according to a recent study. This “greener” Mediterranean diet has been shown to be an even healthier way to eat for optimal heart health.

Bottom Line: A Plant-Based Diet Is Proven to Lower Your Risk of Heart Disease

Heart disease is the number one killer in America, and yet many of us don’t know we have it until it’s too late. Rather than wait to be told you have high cholesterol or high blood pressure, eat a heart-healthy diet of plant-based foods and avoid red meat, dairy, and processed foods with added sugar and sodium. Here’s what the research says is the healthiest way to eat.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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Calorie Counting

All foods (and some drinks) contain calories. We get calories from each macronutrient — carbohydrates, fat, protein, and alcohol — which our body then uses as energy. The idea behind calorie counting is to burn more calories than you eat, also referred to as “calories in vs. calories out.”

According to the USDA, you need to reduce your daily calories by 500 to lose one pound in a week, or 1,000 calories per day to lose two pounds. This can be done by consuming fewer calories and by burning calories through exercise. How many calories you need is dependent on various factors including your age, height, sex, activity level, and more. The Dietary Guidelines for Americans recommend women eat the following calories based on age:

• Ages 19-30 years: 2,000-2,400 calories
• Ages 31-59 years: 1,800-2,200 calories
• 60+ years: 1,600-2,000 calories

Men need a bit more calories compared to women:

• Ages 19-30 years: 2,400-3,000 calories
• 31-59 years: 2,200-3,000 calories
• 60+ years: 2,000-2,600 calories

Of the two options, calorie counting may be a bit more simple. Calorie amounts per serving can be found on nutrition labels, and many health-based apps allow you to input the foods you eat to see where your total calories are for the day. The downfall is that calorie counting doesn’t consider your nutrition needs.

Many “diet foods” consider themselves to be low-calorie, but they do not contain essential vitamins and minerals. That’s why the CDC recommends choosing foods that contain fiber and are low in fat, including fruits, vegetables, whole grains, beans, and nuts.

Is Counting Calories a Good Way to Lose Weight?

A 2017 study published in Perspectives on Psychological Science claims that lowering the total calories consumed may not be the best way to lose weight. Counting calories short term can result in reduced body weight, but in the long term, the weight may come back due to gut hormone changes. The same study states that long-term low-calorie diets ended up causing around one-third to two-thirds of dieters to gain more weight than they had initially lost.

A review published in Global Health Action states that when it comes to counting calories, many individuals don’t consider where the calories are coming from. For example, if you limit yourself to 2,000 calories per day, but choose processed foods with limited fiber and nutrients, high in salt or unhealthy fats, you’re not benefiting your health.

While choosing those types of foods may lead to short, rapid weight loss, it tends to a loss of fat-free mass (organs, muscle, bone, tissue, and water) rather than fat mass, which is not ideal.

Counting Carbs

Unlike calories, not every food contains carbohydrates. Common foods and drinks that contain carbs include starchy, sugary, and refined foods. For example, you’ll find carbs in:

• Bread
• Pasta
• Rice
• Potatoes
• Cookies
• Soft drinks
• Corn
• Cakes and pies

While everyone is different, the Food and Nutrition Board of IOM set the recommended dietary allowance (RDA) of carbohydrates at 130 grams per day for both men and women. This is the absolute minimum needed for our brain to function. The acceptable macronutrient distribution range (AMDR) for carbs is anywhere between 45 percent and 65 percent of your total daily calories.

Therefore, if you’re consuming around 2,000 calories per day that puts your daily carb intake at 225 to 325 grams. Some low-carb diets such as the keto diet recommend eating under 50 grams of carbs per day which causes your body to use ketone bodies as fuel instead of carbs.

You can find the total grams of carbohydrates in foods listed on the nutrition facts, which include both fiber and sugar. This makes it easy to see how many grams per serving a food will provide.

Unfortunately, there are cons to carb counting. Many foods that don’t contain carbohydrates, such as red meat, eggs, and butter, are high in unhealthy fats and calories. On the other hand, many high-carb foods can be a good source of fiber, protein, and vitamins which we may miss out on if we limit them.

Is Counting Carbs a Good Way to Lose Weight?

Carbohydrate counting is standard practice for individuals with diabetes. Both the quality and quantity of carbs can impact blood sugar levels, potentially causing large fluctuations. Any time our blood sugar rises after a high-carb meal, our insulin levels also increase to get our blood sugar back to a normal range.

According to a 2021 review, insulin is a hormone that can cause us to go into a fat-storing state. If we take on a low-carb approach with carb counting, it’s likely to lead to weight loss with many individuals seeing rapid results in the first 6 to 12 months.

Not everyone believes that counting carbs is the way to go. The 2020-2025 Dietary Guidelines for Americans say that limiting carbs could be more harmful than helpful since Americans eat too few carbs derived from healthy sources like fruits, vegetables, grains, and legumes.

Only 1 in 10 adults meet the federal fruit or vegetable recommendations. Plus, some research states that lowering carbohydrates can also wind up lowering your life span. A 2018 study published in the European Society of Cardiology found that individuals eating the lowest amount of carbs had a 32 percent higher risk of death. The risk of death from coronary heart disease increased by 51 percent, stroke risk increased by 50 percent, and cancer risk increased by 35 percent.

Along with missing out on the benefits carbs offer when you limit them, you’re likely to turn to fat and protein-rich foods to compensate. This could end up negatively impacting your lipid levels, including “bad” LDL cholesterol.

Bottom Line: Both calorie and carb counting are likely to help with weight loss.

Note that there is some concern about long-term effects. In both cases, you should choose whole foods that are nutrient-dense while avoiding processed foods that are high in sugar and salt.

For additional guidance, work with a registered dietitian who can ensure you’re meeting your nutrient needs and following your carb or calorie counting in the healthiest way possible.

For more expert advice, visit The Beet’s Health & Nutrition category. 

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In these moments, it can be easy to find ourselves overeating and overdrinking. There’s nothing to be ashamed of, and you shouldn’t restrict what you eat on the days following. Here are some tips I share as a dietitian after a holiday full of eating and drinking.

How to Get Healthy After Thanksgiving

Take a Walk

You’re feeling insanely full and all you want to do is lay down, but taking a walk is much more beneficial. A randomized controlled trial found that doing some sort of physical activity around 30 minutes after eating can help blood glucose response. It doesn’t have to be anything crazy either. Even a 10-minute, low-intensity walk or activity can help get post-meal blood glucose balanced.

Stay Hydrated

If you had one too many alcoholic beverages, make sure to follow that up with plenty of water. Alcohol is considered a diuretic, which means it makes your body remove fluids at a quicker rate. If you’re not staying well hydrated, dehydration could be a culprit behind those dreaded hangover symptoms such as headache, dry mouth, and fatigue.

Not to mention, drinking water can help with our metabolism and energy expenditure. One small study on 50 girls found that when they drink 2.5 cups of water 30 minutes before each meal (breakfast, lunch, and dinner) they had reductions in BMI and body composition after 8 weeks without making any dietary changes.

Don’t Skip Meals

We are often hard on ourselves after a day of eating more food than we anticipated, leaving us feeling like we need to skip a few meals to make up for how much we ate. Skipping a meal or two could wind up making you overeat again, with one 2020 study stating that adults who skipped breakfast and lunch wound up eating almost 200 more calories at dinner. The same study also states that skipping breakfast, lunch, or dinner all resulted in a lower intake of vegetables, fruit, whole grains, and other healthy options.

Not to mention, skipping meals with the mindset that you don’t deserve to eat” because of overeating can lead to a negative relationship with food. That may potentially turn into something serious, such as an eating disorder.

Eat Stomach-Friendly Foods

Your digestive system may still be processing the heavy meal you ate, so it’s a good idea to avoid eating more food or having drinks that may cause additional tummy troubles.

Some foods that are hard to digest:

• Dairy products: Milk and other dairy products contain lactose (the sugar found in milk) can be hard to digest for many people, especially those that are lactose intolerant. This occurs when our body doesn’t have enough of the correct enzyme to break down lactose leaving side effects such as diarrhea, upset stomach, and other digestive issues.
• Fatty, fried, and processed foods: High-fat foods contract the digestive tract, which will make the digestion process slow down. After a large meal, we want to aid our digestive process instead of slowing it down.
• Alcohol: Following up with more alcohol after a night of too much is never a good idea. Not only does it increase our chances of becoming dehydrated, but it may also make us feel even worse in the long run.
• Caffeine: Put a pause on any caffeine-filled beverages, like energy drinks, coffee, or tea. After a large meal, our blood sugar may be higher than normal. If you mix that with caffeine, a stimulant, you may start feeling jittery or nauseous.

Eat Fiber-Rich Foods

Instead of those hard-to-digest foods, fiber-rich options can give your gut a little extra help. According to MedlinePlus, dietary fiber (especially insoluble fiber) can help speed up the passage of food through the digestive system. Soluble fiber is another form that can help feed our gut bacteria which, in turn, also aids digestion, states the National Institute of Health. Many foods contain both insoluble and soluble fiber.

High-fiber foods include:

• Fruits and vegetables
• Leafy greens such as kale and spinach
• Whole grains, such as oats and barley
• Beans, lentils, and peas
• Nuts and seeds

Sip on a “Detox” Drink

While our kidneys and liver are the main organs that help to remove toxins from our body, it doesn’t hurt to assist them with a “detox” drink. The water base of the beverage can help keep things moving in the digestive process and prevent constipation or bloating.

Sipping on a detox drink (like this Apple Lemon Ginger version) is a great way to help out your cells and support your immune system. Ginger has been used for years as a medicine, and evidence finds that it can be a great ingredient to prevent nausea and vomiting (two side effects that may come along with a day of overeating). Plus, that pinch of cayenne could help out with digestion and speed up metabolism.

Bottom Line: Overeating is part of life. Just get back on track

Overeating during the holidays is natural, but it can make us feel sluggish, bloated, and uncomfortable. The best thing to do after indulging is to get active and start to eat high-fiber healthy foods that will give you your healthy energy back, and start moving.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post What to Do After Overeating and Drinking, From an RD appeared first on The Beet.

When you still have time to dial back early symptoms of pre-diabetes and even type 2 diabetes, that is the moment when changing your diet and eating more plant-based (and less junk food, animal fat, and processed simple cars) is more critical than ever.

The good news is that mostly plant-based diets – which focus on eating more vegetables, leafy greens, legumes, and other healthy whole foods – have been shown to help in the prevention of type 2 diabetes, but Americans need to get the memo and fast.

As of today, 1 in 10 adult Americans has diabetes, and according to the CDC, 1 in 3 has prediabetes, or 88 million people, which means they are living with chronically high blood sugar but it’s not high enough to be diagnosed as diabetes.

The current data indicate that if prediabetes (which is often symptom-free) goes unchecked and changes are not made, 1 in 5 Americans will have full-blown diabetes by 2025, or twice as many as those who suffer from it today. If these grim statistics tell us anything, it’s that there is an opportunity to change lifestyle behavior such as through healthy diet and daily exercise, to flatten the curve and help those living with chronically elevated blood sugar make the necessary lifestyle changes to dial back their risk.

Can Certain Foods Prevent Diabetes?

Suffice it to say, Americans should do anything they can to lower their risk of type 2 diabetes, including eating healthier, exercising, and maintaining a healthy weight. Studies tell us that there are foods to eat that can help prevent and even reverse prediabetes. According to a growing body of research, a whole-food, plant-based diet has been shown to help prevent and even reverse early symptoms of diabetes, since foods high in fiber – which are plant-based foods – help regulate blood sugar.

What is Type 2 Diabetes?

At its most basic explanation, diabetes is an impairment in the way the body regulates and uses sugar as fuel, resulting in too much sugar or glucose circulating in the bloodstream. When blood sugar levels remain elevated over time, it can clog circulation and lead to diseases including neurological impairment, heart disease, and vascular failure, which is why the tiny capillaries in the eyes can be compromised, cutting off adequate oxygen to your eyes and eventually shutting down your sight. That’s just one example but this is happening all over the body, so circulation gets shut down in all sorts of areas: Your toes, your organs, and even the brain, which is why unchecked, diabetes is a killer.

With type 2 diabetes, chronically elevated blood sugar means that your pancreas can not produce enough insulin to keep up with the constant situation of high blood sugar. Meanwhile, the cells become become “resistant” to the insulin you do produce (called insulin resistance), which means they take up less sugar, creating a vicious cycle in the body where your blood sugar gets elevated but your cells don’t get fueled adequately (leaving you fatigued and even hungry, even though you have more blood sugar than you need), and eventually, the pancreas stops working properly, which is when full-blown diabetes sets in.

Type 2 diabetes differs from type 1 diabetes in that it usually develops due to lifestyle factors, such as poor diet and physical activity, whereas type 1 is a hereditary disease that usually shows up in childhood or teenage years.

What Diet is Best for Diabetes?

When it comes to making those important lifestyle adjustments, there is a growing body of scientific evidence that switching to a whole-food, plant-based diet — focusing on eating vegetables, legumes, whole grains, fruits, nuts, and seeds, and drastically limiting or totally avoiding all refined packaged foods and animal products — has been highly beneficial for preventing and reversing symptoms of type 2 diabetes.

Type 2 diabetes is, quite frankly, an epidemic. In fact, it’s the seventh leading cause of death in the United States according to a 2017 article. There also isn’t a cure for diabetes, although the condition is able to be managed with medication or lifestyle changes. One study made it clear that a plant-based diet can help prevent diabetes – or at least manage it.

Without the management of diabetes comes life-threatening complications. According to the American Diabetes Association, the common health problems include:

• Neuropathy (damaged nerves)
• Kidney disease
• Cardiovascular disease
• High blood pressure
• Stroke

There are success stories, however, of people who have changed their diet and beat the odds. Ashley Chong is an example of overcoming these dangers. When Ashley found out she was pre-diabetic, she ditched the medications her doctor prescribed and instead began a journey of changing her diet and g raw vegan, consuming uncooked, unprocessed, and animal-free foods. She saw a change in her weight, energy levels, and even mood. The best part was when she went back to her doctor 5 years later for a pregnancy check-up, they were amazed at the changes in her blood work — perfect vitamin, cholesterol, and blood sugar levels.

How to Lower Diabetes Risk

The first step to prevent being diagnosed with type 2 diabetes is to consider what changes may need to be done to your lifestyle. Some of the risk factors that increase the odds of developing type 2 diabetes include:

• Being overweight or obese
• Having a higher amount of abdominal fat
• Inactivity
• Family history of type 2 diabetes
• Polycystic ovary syndrome (PCOS)
• Older age

While we can’t reverse our age or change our family medical history, we do have control over many of the other risks.

Starting with inactivity, research has found that when no physical activity is part of an individual’s routine, they are affecting their blood glucose stability. More specifically, when healthy individuals cut their normal physical activity in half, their postprandial glucose (after a meal) doubled. This not only increases the risk of diabetes but also cardiovascular disease and potential death.

We should also consider avoiding certain foods and drinks when it comes to our diet. According to Harvard Health changes to consider include:

• Limiting refined grains and other highly processed carbohydrate-rich foods
• Avoid sugary drinks
• Eliminate or reduce red and processed meats

Studies back up these suggestions, with one study linking those who consumed naturally sweet drinks or those with added sugars with a 16 percent increased risk of diabetes. Another study also found that eating a 3-ounce serving of red meat each day could boost diabetes risk by 20 percent.

Plant-Based Diet and Diabetes

If you have pre-diabetes or are aware that you’re at high risk of developing diabetes, you may be considering making adjustments to prevent it from happening. A perfect place to start, and science-backed, is going plant-based.

We’ve been told from a young age to eat our fruits and vegetables, but plant-based eating goes beyond the produce section. It also involves many protein-packed and even carb-rich options such as:

• Beans
• Lentils
• Whole grains, such as quinoa, rice, oats, and barley
• Soy products including tofu, tempeh, soybeans, and soymilk
• Nuts and seeds

While plant-based eating can bring along many health benefits when it’s followed properly, here are the specifics of its effect on type 2 diabetes prevention.

Weight management: A higher body weight, especially if it’s carried around the abdominal area, is linked to many chronic diseases including type 2 diabetes, hypertension, and cardiovascular disease. According to a study, even a 5 percent decrease in body weight can begin to reduce the risk of developing chronic disease. The study also discusses the role a plant-based diet can play in weight loss and management, with it leading to lower BMI (body mass index) compared to individuals following a non-plant-based diet.

A recent 2021 study even found that a plant-based diet was more effective than the ketogenic diet when it came to body fat loss, even when eating more calories. Study participants also felt more satisfied and full following the plant-based diet.

Improve glucose metabolism: Along with weight loss, a 2020 review found that plant-based diets have the potential to improve glucose metabolism. In the review, when plant-based diets were compared to an omnivorous diet (which contains both plants and animals) in people with type 2 diabetes, five studies reported that a plant-based diet significantly improved glycemic control.

Offer protective nutrients: Regularly consuming colorful fruits and vegetables ensures that you’re getting in a variety of essential vitamins and minerals. When it comes to type 2 diabetes, a study found that a higher intake of berries, green leafy veggies, yellow veggies, and cruciferous veggies (like broccoli, cauliflower, and brussels sprouts) are protective against type 2 diabetes risk. The study mentions these protective effects are likely due to fruits and vegetables being high in fiber, antioxidant compounds (such as vitamins C and E), folate, and potassium.

Foods to Prevent Diabetes

The following plant-based foods have been shown to lower blood sugar and decrease your risk of diabetes. The latest scientific studies back up these vegan foods’ ability to keep blood sugar levels stabilized, which is the first step to lowering diabetes risk and curing prediabetes.

• Nuts: One study that looked at walnut oil, pistachios, and almonds found that they can help to lower lipid and glucose levels, while also reducing appetite to prevent weight gain.
• Chickpeas: Eating chickpeas could help lower blood glucose by up to 36 percent plus keep you full for a longer period of time, according to a 2017 study.
• Avocados: A study found that the healthy fats in avocados can help balance blood sugar and blood lipid levels.
• Squash: A 2018 study found that winter squash (like pumpkin, butternut, acorn, and spaghetti squash) can help decrease blood sugar levels.
• Leafy greens: Whether you like spinach, kale, cabbage, or other green leafy vegetables, research states that they could help with insulin resistance and, therefore, improve blood glucose levels.
• Broccoli: a compound in broccoli called sulforaphane has been linked with improving insulin sensitivity as well as reducing blood sugar, according to a study.
• Strawberries: A 2019 study states that strawberries (and some other berries) can help manage diabetes by improving blood glucose and insulin resistance.

Bottom Line: A Plant-Based Diet Can Reduce Risk of Type 2 Diabetes

Lifestyle factors, including diet and exercise, are important factors to consider when it comes to your risk of type 2 diabetes. Fortunately, eating a whole-food, plant-based diet may help to prevent and lower your risk. Some great plant-based food options to add to your next grocery list include avocado, squash, and berries.

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

The post Your Guide to Preventing Type 2 Diabetes on a Plant-Based Diet appeared first on The Beet.

But what causes bloating and how can we eat to alleviate it or avoid it altogether? There are foods that help fight bloat and others that contribute to it. Here’s what science tells us about bloating and its relationship to diet.

Technically bloating happens when air or gas gets into our gastrointestinal tract (the entirety of our digestive system from our mouth all the way down to our rectum), and it can create a feeling of fullness that is uncomfortable and may actually cause our stomach to expand.

While some of us may be more prone to bloating than others, there is a reason behind it and useful tips to get rid of it, beyond just pulling on our stretchy pants and waiting it out.

What Causes Bloating?

One of the main causes of bloating is an accumulation of gas, typically after we eat. This gas occurs due to several reasons, including eating too fast and swallowing air.

According to the International Foundation for Gastrointestinal Disorders, swallowed air can occur for many reasons including:

• Postnasal drip
• Smoking
• Eating too quickly
• Chewing gum or sucking on hard candy
• Dentures that don’t fit properly

Foods that Cause Gas

Some foods cause you to experience bloating or gas more than others. Most of the time it’s carbohydrate-rich foods since protein and fat are less gas-forming. Even complex carbohydrates –– which are generally healthy –– can cause bloat in some people. First of all, they are harder for your body to break down due to the type of sugars and other compounds they contain. And in some cases, you may have a sensitivity to one or more of these starches that naturally occur in whole foods. These include:

• Raffinose, lactose, fructose, and sorbitol (all naturally occurring sugars)
• Starches (except rice)
• Fiber, which is actually healthy and should not be avoided

The reason behind these gas-forming compounds is that we are either lacking the enzyme to break them down or in the case of insoluble fibers, we can’t break them down at all.

For example, lactose (found in dairy products) requires an enzyme called lactase to fully digest. Individuals who are lactose intolerant don’t create enough of this enzyme, leading to gastrointestinal discomfort whenever they eat foods that contain lactose, such as milk, cheese, ice cream, or foods that contain dairy.

In another example, high-fiber foods such as celery or cruciferous vegetables go through our digestive system intact, which is normal, and healthy, but in the gut, our bacteria try to break it down, which leads to it fermenting and forming gas – since our body’s healthy gut bacteria like to feed on this type of fiber.

Foods that Cause Bloating

The following foods are the most likely to cause gas according to the International Foundation for Gastrointestinal Disorders.

• Beans (including chickpeas and all legumes)
• Certain Veggies that include artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, and onion
• Fruits such as apples, pears, peaches, bananas, prune, and apricots
• Whole grains and bran
• Carbonated beverages
• Milk and dairy products
• Foods that contain sorbitol (a type of sugar alcohol)

How to Stop Bloating

Completely avoiding all gas-forming foods is not the way to go, since these foods also contain important nutrients including vitamins, minerals, and phytochemicals that are beneficial for immunity, gut health, and disease prevention. Instead, it’s best to pinpoint a specific food (or group) that may be causing your bloat, and eliminate those items one at a time to see if it helps.

Other Causes of Bloating

According to John Hopkins Medicine, you could have a condition that makes you more susceptible to bloating, and if your bloating is frequent, painful, or disruptive to your everyday activities you’ll want to see a doctor who can figure out if you might have Irritable Bowel Syndrome or a food allergy or auto-immune condition. Bloating is also caused by:

• Constipation
• Gluten intolerance or Celiac Disease
• Gastroparesis (delayed emptying of the stomach)
• Small intestinal bacterial overgrowth (SIBO)

Bloating and the Low-FODMAP Diet

You don’t have to learn to live with constant bloating, but it will take some effort on your end to prevent it. According to the International Foundation for Gastrointestinal Disorders, bloating can be prevented by changing your diet and following a Low FODMAP Diet

When it comes to diet change, one good way to pinpoint what foods are making you bloat is to try the FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. John Hopkins Medicine states that these are all short-chain sugars that our small intestine often can’t absorb properly, leading to digestive distress such as gas and bloating.

FODMAPs can ferment inside your gut, and draw water into your digestive tract, causing bloating. Not everyone is sensitive to FODMAPs, but if you experience constant bloating, it could be a sign to avoid high-FODMAP foods.

3 Steps to Fight Bloating

1. Stop eating high-FODMAP foods for approximately 2 to 6 weeks
2. Slowly reintroduce them one by one, to see which bothers you the most
3. Avoid the foods that you are sensitive to. Once you figure out which foods are problematic, you can avoid them

Avoid These High-FODMAP Foods

• Honey
• Milk or other dairy products
• Garlic
• Onions
• Cauliflower
• Mushrooms
• Artichokes
• Avocados
• Apricots and other pitted fruits
• Apples
• Wheat
• Cashews
• Pistachios
• Beans
• Dried fruits

Foods That Reduce Bloating

To improve or get rid of bloating, eat a low FODMAP diet of:

• Almond milk
• Whole Grains such as rice, quinoa, and oats
• Certain Vegetables
• Citrus Fruits: oranges, kiwis, pineapple
• Bananas
• Blueberries
• Carrots
• Cucumbers
• Grapes
• Bell peppers
• Potatoes
• Tomatoes
• Spinach
• Eggplant
• Zucchini

You’re bloating could also be coming from the fact that you went from eating a low-fiber diet to adding too many high-fiber foods all at once. Such as when you swear off your usual junk food habit and start eating salads and grain bowls all of a sudden.

While fiber is a beneficial nutrient, it should be gradually increased in your diet, so that your gut microbiome can shift over to produce more healthy bacteria to help break down the fiber. Once you can comfortably tolerate  25 grams of fiber per day –the recommended amount for women –– or the 38 grams per day –– recommended for men – you’ll feel better and less hungry, and be healthier and have more energy all day long.

In order to limit the amount of air you swallow, make sure that you’re eating your meals slowly and avoid gulping down food, chewing gum, or making a habit of sucking on hard candies.

When Bloating Indicates Something More Serious

Don’t take bloating with a grain of salt. Sometimes it can indicate a serious underlying health problem. According to GI Associates & Endoscopy Center, you should go see your doctor ASAP if you have any of the following symptoms, along with persistent bloating:

• Bloody stools or vaginal bleeding: This could indicate ovarian cancer. Rush University states that persistent bloating and a “full” feeling are some of the early signs of ovarian cancer that go undetected because women don’t know what to look for.
• Diverticulitis: This is when pouches in the lining of your intestines become infected or inflamed. This can lead to bloating, abdominal pain, and fever. You’ll need to get antibiotics as soon as possible to keep the infection from spreading so call your doc.
• Ascites: This is when fluid builds up in the abdomen. Typically, this indicates liver disease, but if bloating is paired with jaundice (yellowing of the skin) it could also indicate liver cancer. If you ever have yellowing of the skin call your doctor.
• Fever: whenever you’re dealing with a fever, especially when it includes other symptoms such as bloating, it usually means there is inflammation or an infection happening somewhere in the body. Your doctor will need to take your blood to help her pinpoint exactly what may be going on.

Bottom Line: Treat Bloating By Eating a Low-FODMAP Diet

In order to prevent bloating, you will likely need to adjust your diet, cut out dairy and try going on the low-FODMAP diet. Then, add back in fiber foods one at a time to see if a specific food is causing bloating. If you incorporate these tips to prevent bloating, and it still persists or gets worse, make an appointment to see your doctor.

The 13 Best Foods to Boost Your Immune System to Fight Off COVID-19 Symptoms

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

1. Citrus for Your Cells and Healing

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to get your fill.

2. Red Peppers to Pump Up Skin and Boost Immunity with Twice the Amount of Vitamin C as an Orange Has

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

3. Broccoli, But Eat It Nearly Raw, to get the Most Nutrients Out of It!

Broccoli may be the most super of superfoods on the planet. It’s rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

4. Garlic, Eaten By the Clove

Garlic isn’t just a great flavor-enhancer, it’s essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells’ ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

5. Ginger is a Power Player for Immunity and Digestion

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

6. Spinach, Wilted, Not Steamed (Also Kale and Dark Leafy Greens of All Kinds)

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don’t overcook your spinach, since the more it’s cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you’ll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

7. Almonds for the Win, Pop Them Like Candy

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don’t come with a “free” pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you’re eating about 325 calories. Throw them into smoothies instead.

8. Turmeric to Fight Inflammation, Put it In Your Tea or Smoothie

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

9. Green Tea by the Gallon, Skip the Coffee and Sip this Instead

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won’t get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

10. Papaya, The Tropical Healer to Keep You Vacation-Healthy All Year Round

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects — and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it’s critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

11. Kiwis, a Vitamin Powerhouse

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don’t have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

12. Sunflower seeds to sprinkle on salads or eat by themselves

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

13. Miso, Soup or Paste to Add to Your Soups and Salad Dressings

The nutrients in miso — which is a soybean paste that has been fermented with salt and a koji starter — boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a “sirt” food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.

The post Eat These Plant-Based Foods to Get Rid of Bloating appeared first on The Beet.

According to the American Psychology Association, 39 percent of adults say they’ve “overeaten or eaten unhealthy foods because of stress” on a monthly basis. Almost half of those stress eaters report engaging in this kind of emotional binging weekly or more often.

What is Stress Eating?

“Many adults report engaging in unhealthy eating behaviors as a result of stress and say that these behaviors can lead to undesirable consequences, such as feeling sluggish or lazy and feeling bad about their bodies,” according to the report from the APA. And according to the CDC, poor nutrition leads to chronic conditions including overweight and obesity, heart disease and stroke, type 2 diabetes, cancer, and deficits in brain function.

Stress eating refers to when people turn to high-calorie and high-fat foods during stressful moments, which causes their bodies also store more fat than when they are relaxed, the American Psychological Association states. A recent study shows that women feel more emotionally down after eating junk food than men do.

How to Stop Stress Eating

First recognize you’re doing it, according to new research, and then plan a “lifestyle intervention” to lower stress and lead you to healthier food choices.

The study published in Nutrients aimed to prevent weight gain with a 16-week program that promoted stress management, healthy eating, and physical activity, 338 participants between the ages of 18 and 39 who were overweight or obese were divided into two groups.

One group was given customized coaching and shown inspiring testimonials from people who had learned to eat healthily and change their habits, and lost weight. The others were handed printed materials but were not given the coaching or personalized experience.  Those who were coached were more successful in changing their habits, and it starts with awareness and understanding that food should be used as healthy fuel, not unhealthy comfort.

“We used testimonies in videos and showed interactions with families to raise awareness about stressors,” explained Mei-Wei Chang, associate professor of nursing at The Ohio State University and the study’s lead author. “After watching the videos, a lot of intervention participants said, ‘This is the first time I’ve realized I am so stressed out” — because they’ve lived a stressful life,” she continued. “Many of the women are aware of … having head and neck pain and trouble sleeping — but they don’t know those are signs of stress.”

The participants in the intervention group were more likely to lower their fat intake compared to those in the control group. They also lowered their stress. For every one point of stress reduction that the researchers measured, they recorded a corresponding 7-point reduction in how often the women ate high-fat foods. The participants were shown how to achieve a healthier and less stressful life and taught how to have a better relationship with food.

“We raise their awareness about stressors in their lives, and unfortunately a lot of these problems are not within their control,” commented Chang in the same interview. “So we teach them ways to control their negative emotions. ‘Remember that this is temporary, and you can get through it.’ And we give them the confidence to look to the future.”

Stress and Eating Less

While some people turn to food during stress, others may wind up skipping meals altogether. The American Psychological Association stated:

• 30 percent of adults reported skipping meals due to stress
• 41 percent of adults skipped meals weekly or more due to stress
• 67 percent of adults skipped meals due to a lack of appetite

Not eating may cause stress to mount. When we don’t eat for a long period of time, our blood sugar starts to lower as it waits for fuel. This also causes the body to start producing more cortisol (your stress hormone) to help regulate the drop in blood sugar while simultaneously creating more stress in the body.

A recent study on adolescents found that skipping breakfast increased their risk of stress and depression compared to those that ate breakfast regularly. Rather than just shut down and not eat, choose healthy foods to snack on, or eat a large salad full of vegetables, whole grains, legumes, nuts, and seeds.

How to Reduce Stress

Stress can’t always be avoided, but we can try different strategies to cope with it. One key is to see stress as a “challenge” but one you can overcome, instead of a threat, research finds.

• Exercise regularly: Any movement you enjoy, whether it’s walking or dancing, aerobic exercise, strength training, yoga or jogging, biking or swimming, will help your body combat stress. When you’re active, your brain releases feel-good hormones such as dopamine and serotonin that can improve mood and help you cope with stress. People who exercise 20 to 30 minutes a day experience several hours of calm afterward, the article explained. This is because there is “good stress” called eustress and “bad stress” called distress and if you exercise you are activating the good stress that is associated with improved performance and productivity. The difference between good stress and bad stress is perception. If you can meet the challenge, it’s eustress, but if you feel threatened, it’s distress. Training your brain to see your stressors as challenges as opposed to threats is one key coping mechanism to lower bad stress.
• Try relaxation techniques: Some common examples include deep breathing, guided meditation, and practicing intentional muscle relaxation. These types of daily techniques can be done anywhere. Start by downloading an app on your phone for guidance.
• See a counselor or therapist: It can be easy to bottle up or push your emotions to the background, and not recognize the amount of stress you’re under. Talking it out with a professional can help you cope and find helpful strategies to change your own behavior that can relieve some of the stress. Understanding the triggers to your stress eating, and learning other ways to manage your stress can lead to being healthier.
• Set realistic expectations: Often the stressors that affect us are out of our control, but it’s important to focus on what we can control. That may mean saying “no” to certain demands that will take up time and energy leading to an increase in stress. Instead focus on being your healthiest, through exercise and healthy cooking, and then work on the things you can control, like your reaction to the stressors in your life.

Foods for Stress

No one wants to ban ice cream, but indulging in junk foods too often, with all the added sugar, salt, and preservatives, can wind up impacting our physical health, and food is not a cure for stress. In fact, stress eating is a vicious cycle and often leads to additional emotional distress as your mood suffers from the effects of the nutrient-poor choices, studies show.

The best foods to eat when stressed are not simple carbs or sweets but the healthy whole, plant-based ones: Fruit, vegetables, legumes, and nuts and seeds, which are high in fiber, folate, and other vitamins and phytochemicals that help fight inflammation and improves brain chemistry according to research.

People who eat more fruits and vegetables experience improved mental well-being, according to a study published in the journal BMJ which found that your gut microbiome (the microbial organisms, including bacteria that help digest your food) “interacts with the brain in bidirectional ways using neural, inflammatory, and hormonal signaling pathways.” What that means is your gut tells your brain how to act, and what you eat impacts your gut microbiome. By eating healthier foods, you help not just your physical but your mental well-being, the authors concluded.

Bottom Line: Stress Can Create Unhealthy Eating Patterns.

This includes choosing high-calorie and high-fat foods, further driving your moods into a tailspin. Finding healthy ways to relieve stress can help to improve your diet and overall health and well-being. And when you need a snack to improve your mood, choose plant-based foods like fruit, vegetables, legumes, nuts, and seeds which help your brain’s chemistry and can boost your mood.

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

The post How to Stop Stress Eating and Conquer Your Stress, From an RD appeared first on The Beet.

Drinks to Lower Blood Sugar

If you’re diabetic, prediabetic, or simply looking to keep blood sugar low for your health, sugary drinks sneak in added sugar that can spike your blood glucose. We talked to experts to identify drinks that are diabetes-friendly and will ensure that you’re not consuming tons of unwanted added sugar.

Unless you’re mixing up an insulin-filled cocktail, there aren’t any specific drinks that can actually lower your blood sugar. Fortunately, these seven drinks are diabetic-friendly and can prevent blood sugar from spiking in the first place.

7 Drinks That Keep Blood Sugar Low

1. Water

You can never go wrong with drinking water — it does make up about 60 percent of the human body. Every single cell, organ, and tissue needs it for bodily functions and to keep our body temperature normal.

Along with the fact that water keeps you hydrated, it can also assist the kidneys with removing any excess sugar hanging out in the bloodstream. A 2017 study published in Nutrition Research found that low daily water intake led to an increased risk of hyperglycemia. In the study, when type 2 diabetic patients were restricted from water, their blood glucose response was impaired likely due to hormone responses.

2. Unsweetened tea

Whether you go with a true tea (like green or black) or herbal tea, the key thing to remember is to drink it plain or grab bottled teas that don’t have added sugar. Research has found that choosing either true tea or herbal tea could be protective against hyperglycemia.

One 2017 study published in the Asia Pacific Clinical Nutrition Society found that the participants who drank black tea with a high sugar drink had lower post-meal blood sugar levels compared to those that received the placebo. If you enjoy herbal teas, a 2016 study published in Nutrition found that sipping on chamomile tea three times per day for eight weeks had a positive impact on glycemic control and antioxidant levels in participants.

3. Coffee

Similar to tea, you want to take your coffee with no cream or sugar in order to prevent that sugar spike. A 2019 systematic review found that long-term studies (two to 16 weeks in length) on coffee and its impact on glucose response was favorable. It’s believed the antioxidant compounds of coffee over a long period of time can improve oxidative stress and inflammation which then improves glucose metabolism.

Do be aware of how much caffeine you are drinking, though. Research has shown too much caffeine may increase both glucose and insulin levels in the short term, especially for those that are caffeine sensitive. The FDA recommends sticking to around 400 milligrams of caffeine per day, which is around four or five cups of coffee.

4. Plant-based milk

Making the switch from animal milk to plant-based milk can not only prevent a blood sugar surge but could also be effective in preventing type 2 diabetes. A 2017 review published in the Journal of Geriatric Cardiology states that animal protein and fat have been linked with the worsening of insulin resistance which leads to hyperglycemia and a potential type 2 diabetes diagnosis.

When going plant-based with your milk, choose the unsweetened original versions instead of vanilla or other flavored milk. Almond, soy, and coconut milk are all great options that contain under one gram of sugar per 8-ounce serving. Rice milk (even the unsweetened version) should be avoided as it can contain upwards of 10 grams of sugar per serving.

5. Whole-fruit smoothies

This doesn’t account for all smoothies, some restaurants and companies add additional sugar or use juice as the liquid to get a smooth consistency which can create a quick rise in blood sugar. Instead, making one at home allows you to use water or plant-based milk and low glycemic fruits to ensure your blood sugar doesn’t increase rapidly. Berries are one great option, with a 2019 study showing that participants who ate 2 cups of raspberries with a high-carb meal had reduced insulin and blood sugar after finishing the meal.

When you concoct your smoothie, think beyond just the fruit. Adding other ingredients like seeds, avocado, nuts or nut butter can also be beneficial for glucose management. For example, one 2017 study found that participants who consumed 1 ounce of ground chia seeds along with 2 ounces of a sugar solution had a 39 percent drop in blood sugar levels.

6. Flavored carbonated water

If you want to drink water with flavor and bubbly action, go for the carbonated option. Many of the popular carbonated beverages such as La Croix and Bubly use natural flavors and don’t include any sweeteners.

Although more studies need to be conducted on human participants, one 2021 study on hyperglycemic mice showed that mice who received natural soda water had both improved insulin and blood glucose levels.

7. Any low-sugar beverages

This category can include beverages like “diet” juices or sodas. Although they aren’t the ideal pick of the litter, they are still beverages that can be enjoyed in moderation and won’t increase your blood sugar due to the use of artificial sweeteners.
Some research has linked artificial sweeteners with the potential to increase diabetes risk, but a 2020 long-term study found that drinking diet soda or non-caloric artificial sweeteners did not increase diabetes risk or affect insulin or glucose levels. This was even when almost half of the participants regularly consumed diet soda or used non-caloric artificial sweeteners to sweeten up their beverages over an eight-year period.

Bottom Line: Reach for these diabetes-friendly drinks to prevent blood sugar spikes.

Want more ways to keep blood sugar low and under control? Check out The Beet’s article on foods that keep blood sugar low, and don’t forget to sign up for our newsletter for daily plant-based health tips.

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Nut butter is simply ground-up nuts, with the most popular options being peanuts, cashews, or almonds. The natural oils of the nuts release as it’s broken down, which gives it a smooth consistency (or buy it chunky if that’s your preference). These nut butters can go great in smoothies, baked goods, or as sauces and dressings.

The true question remains, is one nut butter better than another? We’re breaking down the difference between almond, peanut, and cashew butter so you can determine which you’ll be grabbing on your next grocery trip.

What’s the Healthiest Nut Butter? Here’s How They Rank

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Almond Butter

Almond butter is the perfect swap for peanut butter if you’re looking to switch things up. The consistency and thickness are comparable, but you’re getting a little extra boost of nutrients like calcium and potassium. Almond butter goes well with sweet treats or savory meals, for example, many Asian-inspired dishes use nut butter in sauces. Just be sure to grab a jar that contains the only ingredient you need — dry roasted almonds.

One downfall that may make many people avoid purchasing almond butter is the impact that it can have on the environment (more on that below).

What is Almond Butter Made Of?

A good quality almond butter will use dry roasted almonds and skip any filler ingredients. Keep your eyes peeled on the ingredients label for unnecessary additions which include:

• Hydrogenated or partially hydrogenated oil: These oils are what can keep nut butter on the shelf for long periods of time, but they are also not so great for our health. The American Heart Association recommends avoiding any foods that contain “partially hydrogenated oils” (also called trans fats) because they are known to increase LDL or “bad” cholesterol while decreasing your “good” HDL cholesterol.
• Salt: While it’s ok to enjoy a little bit of salt here and there, it can be hard to track how much you’ve consumed when it’s added to food. According to the CDC, 70 percent of salt intake doesn’t come from the salt shaker, but rather processed foods.
• Added sugar: Whether it’s cane sugar, brown sugar, molasses, or syrups — grabbing almond butter with the addition of sugar can bump up the calories and could eventually lead to health issues down the road.
• Milk: While it’s uncommon to see dairy in nut butter, it’s not totally off the wall. You’ll often see milk added to the powdered almond butter or specialty brands that want to boost the protein content.

Almond Butter Nutritional Information

According to the USDA, 1 tablespoon (16 grams) of unsalted almond butter contains:

Calories: 98 kcal

Protein: 3.36 grams

Calcium: 55.5 mg

Potassium: 120 mg

Magnesium: 44.6 mg

When it comes to healthy fats, almond butter provides 5 grams of monounsaturated fatty acids and 2 grams of polyunsaturated fatty acids. It’s also lower in saturated fatty acids, the type that you want to limit in your diet, compared to the other nut butter at 0.66 grams per tablespoon.

Is Almond Butter bad for the environment?

While almond butter can bring several nutritional benefits to our health, what is it doing to the environment? Around 80 percent of the almonds sold worldwide come from the state of California, a location that has the perfect environment to grow almonds but also deals with droughts. The problem here is that to produce only 16 almonds, you need 15 gallons of water.

When you deal with a drought, you don’t have water, and without water, the almonds aren’t produced. This leaves farmers turning to underground aquifers which are hard to refill and causes the land above it to start sinking. When that happens, the aquifers can’t hold as much water as they once could.

Fortunately, in 2015, the Accelerated Innovation Management Program was launched and is working on improving the sustainability of almond growing, and coming up with innovative ways to improve water management and efficiency. Plus, growing almonds creates much less greenhouse gas emissions and uses less land than dairy.

Peanut Butter

When you take those ballpark peanuts, remove their shells, and grind them up, that’s when you wind up with peanut butter! This versatile nut butter goes well in smoothies, dressings, and even soups.

Unlike almonds, peanuts are extremely environmentally friendly. According to the U.S. Sustainability Alliance, every single part of the peanut is utilized. The hulls (or shells) are used for animal feed and the vines from the plant are added to the soil to help enrich it with nitrogen. They also don’t require much irrigation water, because they are grown in the southeast regions of the US that provide plenty of rain.

What is Peanut Butter Made Of?

Just like every other nut butter, all peanut butter needs is dry-roasted peanuts and a quality food processor to turn it into a tasty paste. You’ll often see these versions labeled as “natural” peanut butter, but don’t let that fool you. Always check the ingredient list to be sure.

Is Peanut Butter Healthy?

Many commercial peanut butter brands will include additives that keep the peanut butter lasting longer and tasting better.

Take a popular brand of peanut butter for example. Its website indicates that the creamy peanut butter version includes:

• Roasted peanuts
• Sugar
• Molasses
• Hydrogenated vegetable oils
• Salt

This brings the total sugar content up to 2 grams of added sugar, the saturated fat at 3.5 grams, and the sodium to 140 mg per 2 tablespoons.

Even their “natural” version contains similar ingredients, with the website indicating that it contains 90 percent peanuts (with the leftover 10 percent being filled with additional ingredients).

Peanut Butter Nutritional Information

The USDA lists 1 tablespoon (16 grams) of unsalted, smooth peanut butter to contain:

Calories: 95.5 kcal

Protein: 3.55 grams

Calcium: 7.85 mg

Potassium: 26.9 mg

Magnesium: 26.9 mg

A quick glance back at the almond butter nutrient breakdown shows that peanut butter contains significantly less calcium and potassium than almond butter, but it has comparable fat content at 4 grams of monounsaturated fatty acids and 2 grams of polyunsaturated fatty acids. Unfortunately, peanut butter is a little higher in saturated fats at 1.65 grams per tablespoon.

Cashew Butter

Last, but surely not least, is cashew butter. This nut provides a butter, salty, and almost sweet taste that pairs well with a variety of recipes you would use both almond and peanut butter for.

When you go shopping for cashew butter, you may notice the price tag is on the high end compared to the other two nut butters. That’s because cashews are grown in a toxic shell that we cannot eat, therefore the processing takes much longer. Not to mention, they are only able to be harvested once per year.

What is Cashew Butter Made Of?

Again, all it takes is a simple blend of a food processor and you wind up with cashew butter. It only requires the solo ingredient, but many companies may include salt, sugar, and oil additives. Avoid reaching for a cashew butter that is “with honey” or “with cinnamon” and instead find the ingredient list that is short and sweet.

Cashew Butter Nutritional Information

According to the USDA, 1 tablespoon (16 grams) of unsalted cashew butter contains:
Calories: 93.9 kcal

Protein: 2.82 grams

Calcium: 6.88 mg

Potassium: 87.4 mg

Magnesium: 41.3 mg

Cashew butter is also comparable to peanut and almond butter when it comes to fat breakdown. It contains a little more monounsaturated fatty acids at almost 5 grams but has less polyunsaturated fatty acids at just over 1 gram. It relates more to peanut butter when it comes to saturated fat, containing 1.56 grams per tablespoon. Of the 3 options, it has the lowest amount of protein (but not by much!).

Bottom Line: The healthiest nut butter for you depends on your lifestyle.

All of these nut butter options bring various benefits to the table. If you’re looking for additional nutrients and healthy fats, try almond or cashew butter. If you’d prefer to choose a food that’s more sustainable, peanut butter is the best for the planet. Just be sure to nix the options that have unnecessary filler ingredients, and know that each nut butter packs a calorie punch.

Wondering what the best vegan butter brands are? We’ve got you covered! Read our page about the 5 best vegan butters and find one that suits your taste today.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post What Is the Healthiest Nut Butter? A Nutritionist Answers appeared first on The Beet.

What is Chlorophyll?

The green pigments you see in plants and algae are actually chlorophyll. It helps plants convert energy from the sun and soil, to grow. Chlorophyll works by absorbing the sun’s rays as the plant goes through photosynthesis. It contains vitamins, antioxidants, and other therapeutic properties that may be beneficial to our health.

How Much Chlorophyll Should You Take?

The liquid chlorophyll in those chlorophyll drops that many people are using to create their green water aren’t fully chlorophyll. Instead, the drops are a combination of chlorophyll with sodium and copper salts that forms chlorophyllin — a version of chlorophyll that’s believed to be more absorbable by the body. The FDA states that adults and children over the age of 12 can safely consume 100 to 200 milligrams of chlorophyllin daily, but should not exceed 300 milligrams.

What Are the Health Benefits of Chlorophyll?

There’s a surprising amount of research that showcases the potential benefits chlorophyll (and chlorophyllin) can bring to our body, but not all have been done on humans or consist of using liquid chlorophyll.

1. Chlorophyll boosts your skin

Chlorophyll may potentially give you the clear skin of your dreams, but only when used in topical form. A small 2015 study found that individuals dealing with acne and enlarged pores noticed an improvement in their skin when using a topical chlorophyllin gel after three weeks. Another study found similar benefits using topical chlorophyllin, but this time participants saw an improvement in sun-damaged skin after eight weeks of use.

2. Chlorophyll can help your body detox

There are many products and supplements that claim they help detoxify your body, and is chlorophyll water any different? First things first, your body naturally detoxifies itself through both your kidneys and your liver. Regardless of whether you’ve used alcohol, taken a drug, or ingested another foreign substance — such as pesticides in your fruit or vegetables, the liver’s job is to filter out those unwelcome toxic chemicals and release them through your urine. What chlorophyll water could potentially do is support both the liver and kidneys by keeping them strong and pumping along at optimal levels in order to function properly.

An animal study published in the Brazilian Journal of Medical and Biological Research found that chlorophyll was helpful in reducing oxidative stress in the liver. Oxidative stress occurs when there is an imbalance between free radicals (bad) and antioxidants (good). When this occurs, it impacts the liver’s ability to detoxify these “bad” guys. This can lead to cell and tissue damage.

When it comes to human research, the science is very limited: A very small study consisted of four volunteers. The results found that taking chlorophyll may limit ingested aflatoxin, which is a compound that has been linked with cancer.

3. Chlorophyll has been shown to help promote weight loss.

There is very limited research on whether or not sipping chlorophyll water can help with weight loss. A small study consisting of just 38 females who took a chlorophyll-containing green plant membrane supplement every day before breakfast for 12 weeks showed some benefit: The results found that those taking the supplement had greater weight loss than those who were consuming the placebo. The supplement group also saw improvements in cholesterol levels and decreased cravings for sweets.

Although the science behind chlorophyll looks promising, there need to be larger human studies (and reviews of populations taking it for longer periods of time) to confirm these preliminary results. Much of the current research also doesn’t solely focus on chlorophyll. There may be other factors that are playing a role in these benefits since chlorophyll is solely found in healthy, nutrient-dense green vegetables. So it could be that greater benefits come from eating leafy greens and high-fiber vegetables.

Foods With Chlorophyll

You don’t have to hop on Amazon or make a dash to your nearest health food store to get liquid chlorophyll to reap the benefits of this natural green liquid. Chlorophyll can easily be incorporated into your diet just by choosing fresh green veggies. Some of the best include:

• Wheatgrass
• Green beans
• Spinach
• Kale
• Parsley
• Arugula
• Peas
• Leeks

The green veggies are the ones that contain chlorophyll, but the amounts may vary. For example, spinach contains more chlorophyll than broccoli because of its intense green pigment. Although broccoli is quite green on the outside, when you cut into it, the color lightens into a whitish color, which indicates it has a smaller amount of chlorophyll. You could even make your own chlorophyll water by taking a handful of parsley and blending it up with water.

Incorporating these foods into your diet also comes with many short-term and long-term health benefits, and not just because of their chlorophyll content. Leafy green vegetables like spinach and kale are chock full of vitamins and minerals including vitamin C, vitamin K, calcium, iron, and fiber.

Always check in with your doctor before starting a new supplement

Before you hop on the liquid chlorophyll train, have a conversation with your doctor to ensure it’s safe for you to have this green beverage regularly. You should avoid taking chlorophyll supplements if you’re currently pregnant or breastfeeding, as the effects of it are unknown. If you’re given the okay, start slow. High doses of chlorophyll may bring side effects including gastrointestinal cramping, diarrhea, or dark green stools.

When choosing a supplement keep in mind that the FDA does not regulate these since, they are considered food, not drugs, and food products do not need approval before being released to the public to buy. Check for supplements that contain a GMP stamp of approval. This means “Good Manufacturing Practices,” which are regulations that the FDA has in place for those that manufacture, package, or hold dietary supplements. This ensures the identity, purity, quality, strength, and composition of the supplement you’re receiving.

Bottom Line: There Are Many Health Benefits Associated With Chlorophyll.

Try to avoid taking more than 100 to 200 milligrams of chlorophyllin daily, but the best way to get your greens is by eating them.

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

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