Table of Contents
- Whole Grains
- High-Fat Foods
We have to be honest since the beginning. Eating healthy every day can be a challenge. With the fast-paced life rhythm and two-digit number of daily tasks and obligations, eating healthy can easily turn into “grabbing a bite” in the nearest fast food restaurant during the launch break.
We are all guilty of not having the time to eat properly or being too tired to prepare a healthy meal. After a long day at work, ordering some Chinese or Italian fast food seems like a good idea, doesn’t it? Well, think again.
In fact, did you know that Americans actually eat less than the recommended amounts of vegetables, fruits, whole-grains, dairy products and oils? If this hasn’t shocked maybe the following information will: at least one in four people eat some type of fast food each day (source: Dosomething.org).
So, why should you switch to eating healthier?
Because eating junk food has its consequences. Let’s just name a few of them: your body is not getting enough nutrients, you are slowly but surely gaining weight and by eating fast food you can get higher blood pressure which can, eventually, lead to a stroke. These are some serious statements which will, hopefully, open your eyes.
If the previous consequences somehow made you wonder about additional, potential health issues then it’s time to change your lifestyle. So, what should be your next step? Should you take care of the meal portion? Should you count your calorie intake or maybe pay attention to the time of the day you are eating? These are all important questions but none of them matters if you are not eating types of food your body can benefit from. That being said, you have to be aware that having a well-balanced diet is the key to healthy mind and body.
Alas, what should you eat? Well, in short: a lot of vegetables, fruits and meat. We definitely agree with this sentence, but in order to keep your body in a good physical condition, you need more than a couple of types of food.
Today, we are presenting you three types of food you are not eating but definitely should. As you will be able to read through the article, some of these foods are a great option for a snack or a meal during the lunchtime break.
We hope you are going to enjoy reading through it. Now, let’s start, shall we?
Whole grains are usually referred as “good carbs” or the food you should be eating if you want to lose weight. In fact, according to Health.com, these types of food are ideal even if you are allergic to gluten or on a gluten-free diet.
So, what are whole grains and why are named “whole”?
Whole grains consist of all the parts of original kernels (bran, germ, endosperm). Shortly put, they are seeds of grasses which are cultivated for food. Usually, when the word “whole grains” is listed as the ingredient in the product, it means the product itself consists of half a serving of whole grain inside. If you are still not sure what we are talking about, maybe barley, brown rice, buckwheat, bulgur, millet, oatmeal, and popcorn. As you can see, whole grains come in different shapes and sizes, from the large one like popcorn to the smallest oneーquinoa.
These types of food are enriched with fibers, vitamins and minerals, as you will have a chance to read in the following text, but first, let’s get to know them better.
Are There Any Other Types of Grains?
Yes, grains can come in three types: whole, refined and enriched.
Whole grains, as we previously mentioned, are the ones that retained all parts of the seed, even if the wheat is made from them. Refined grains are the ones that had the germ and bran removed. Refined grains are usually considered as the less healthy option since they can be found in white flour and white bread. The last type, enriched grains, are the ones that have added nutrients, like vitamins or minerals. It is common for grains to lose some of the nutritional benefits during the processing, so they are artificially added.
Out of these three types of grains which ones are the ones you should be eating? Well, according to Mayo Clinic, at least half the grains in your diet should be whole grains. Nowadays, it is not difficult to include them in the diet, since these types of food can be found in several types of bread, pasta, cereal and flour. You can easily find all of the mentioned products in your nearest grocery store.
So, Why Should You Eat Whole Grains?
There are multiple benefits of eating whole grains and we are going to name just a few of them:
● Whole grains contain fiber.
● They can lower your cholesterol level.
● You should eat them if you are trying to lose weight.
● Whole grains have the ability to redistribute fat.
● You are going to feel full-fed for the longer period of time.
Let’s explain some of the benefits. You have probably heard that these types of food that contain fiber are great for your body. Why is that? Because all the other whole grains benefits come from the fact that they are enriched with fibers. We are trying to say that thanks to this nutrient, whole grains have the ability to lower your cholesterol, optimize your blood pressure and can even serve as a prevention of colon cancer.
Whole grains don’t affect just the health of your body, they can also be credible for your good looks. Yesーwhole grains are the food you should be reaching out to if you are trying to lose some extra pounds. A study conducted by scientists from Pennsylvania State University confirm our statements. In this study, participants were 50 obese men and women. Half of them were instructed to eat whole grains, while the others had the freedom to eat refined grains. The process lasted for twelve weeks and the results were surprising.
Average weight loss for both of the groups was the same, somewhere between 8 and 11 pounds. However, the group that ate whole grains showed a significant reduction in body fat. So, next time you are at the grocery store, be sure to take a look at the products that contain these types of food. They taste delicious, we promise.
What Whole Grains Should You Eat Then?
In one of the previous paragraphs, we named a few whole grains that are present in the market. In the end, it is up to you and your taste. Fortunately, there are many recipes online on how to prepare them and spice them to bring the best flavor of each of them. We would advise you to check Allrecipes.com and find the ones that work the best for you.
However, if you are not sure where to start, check Men’s Journal article. It will provide you with concise information about each of the whole grains.
Remember when we mentioned that some of the types of food can be eaten as a snack? Well, nuts are the perfect snack. Not only that, they are extremely healthy.
So, why should you grab a hand portion size of nuts every day? According to Organic Facts, nuts provide you with a similar health benefits whole grains do, with a little bit of addition. They also boost the immune system, increase skin health, protect from viral and fungal infections etc. One of the biggest advantages is that nuts taste good, can be used in many desserts, as well as in everyday cooking and fresh salads.
Now, let’s dig deeper.
What Are Nuts Exactly?
Nuts are one of the oldest known types of food grown in the tree. In fact, Ancient Greeks believed that hazelnuts have the power to treat baldness and coughing. Scientifically, the truth is a bit different. Nuts are actually considered to be fruits that consist of seeds and shells. In this food group, there are nuts that do not separate from their shells and seeds, like chestnuts and hazelnuts, and there are the ones that do. The ones that do separate from their seeds and shells are classified as nuts, while the others are often called “seeds”. In day-to-day practice, both of these types are simply called “nuts”.
No matter which nuts we are talking about, Ecellulitis team is nuts for them (see what we did there?) and you will be too, as soon as you read the following text.
Now that you know some basic information about their origin, let’s get to nuts health benefits.
Nuts are full of fibers, proteins and fatty acids. They are enriched with Omega-3 acids, antioxidants and minerals. You can find in nuts the following nutrients: vitamin E, flavonoids, L-arginine, copper, iron, calcium, potassium, zinc and magnesium. These are the benefits but there is one thing you should be aware of fatty acids.
Try Not to Go Overboard with Eating Nuts, Otherwise…
… you won’t be able to stop! Nuts are like a good bag of crunchy chips – once you start eating it, there is no stopping until the bag is completely empty. We are just kidding, but you should definitely count how many nuts you eat. Why? Because fatty acids are the ones to blame.
We will explain the difference between “good” fats and the “bad” ones a bit down the road in the article but for now, we are just going to mention that when certain types of food have a lot of fatty acids it most likely means they are high-calorie types. There are many studies that debate how much nuts you should eat per day. The question is: how can a high-calorie snack fight overweight and obesity? Older studies have put to the test almonds and shown that through chewing a lot of fat portion is left untouched in the almond cell which leads to the lower availability of fats in the digestion tract. However, this is just one side of the story. Now, we have decided to put this questioning to an end for good and search for the ultimate truth.
The truth is quite simple. In one of the studies, the results are the following: almonds had a much lower calorie content because 90% of the fat was not absorbed. Of course, that doesn’t mean that you should eat nuts as much as you want. Be moderate and we guarantee you are going to feel fuller during the day and be able to resist an unhealthy snack before dinner.
In the world of healthy eating, fat, somehow, got criticized and put in the same basket as carbs, sugar and processed types of food. Now, let’s bring the throne back to its original owner. Yes, we are pro high-fat foods and here’s why.
Before we start providing arguments, we have to elaborate what we’ve mentioned in one of the previous paragraphs about different types of fat. The term “healthy fats” is used to describe monounsaturated and polyunsaturated fats. Simply said, those fats help to reduce the level of LDL cholesterol, the one that is in charge of clogging arteries. Monounsaturated fats are used in a diet as a prevention of cardiovascular diseases, while the polyunsaturated ones you know pretty wellーthey come in form of omega-3 and omega-6 fatty acids.
On the other hand, “bad” fats are the ones that raise the LDL cholesterol and lower the HDL one, the good kind of cholesterol. These unhealthy fats are popularly called saturated fats.
Now that we got the scientific explanation out of the way, let’s get to the actual benefits of high-fat foods.
High-Fat Foods Benefits
According to Precision Nutrition, there are several key benefits of these types of food: cardiovascular protection, improving body composition, supporting metabolism and hormone production and as a way to prevent cancer. As you can see, popular opinion that fats can only cause weight gain is more than false. We need fats for a proper functioning of our whole body
So, which fats to eat and how to include them?
Out of all the good, high-fat types of food we picked one food we know you are not eating enough. Why did we choose this one? Because it can be easily incorporated into your daily routine. We are talking about avocado.
As Eat This, Not That! states, avocado is a butter from Mother Nature. Avocados are rich in monounsaturated fats but the best thing about them is that they have the ability to raise your level of satiety in no-time. That is why we highly recommend you to incorporate it in breakfast, as a substitution for butterーjust slide it on the bread.
In case you were wondering why we choose avocado, the answer is simple. It has antioxidants, vitamins B5, B6, C, K, E and contains more potassium than bananas. But benefits of avocado don’t stop there. It is full of fibers, more precisely, 7% of the avocado are fibers. Due to all these benefits, avocados are great as a prevention of metabolic syndrome.
That being said, it’s easy to switch to avocado. It’s always the smallest changes that make the biggest difference.
Changing habits and choosing the healthy path is not the easiest thing. It is like practicing for a math test- even though you didn’t like to do it, in the end, the effort paid off and you were pleased you invested that time in something that made you feel good afterward.
Please remember that the wish to change has to come from within. However, through this whole article, we have never mentioned that you have to change your habits once and for good. Start with small changes and once you see the results in your body, you will be ready to go one step further. It is amazing how your body can signalize what is working and what is not.
So, when you feel like you can do it anymore, just read the section of this post again and remind yourself why you chose this path. We wish you good luck on that journey and hopefully, this article gave you the strength to create new habits. 🙂
What foods have you been eating recently? Are there any types of food you wish we would have mentioned? Tell us in the comment section below!
Image credits: Pixabay.com