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Whole Grain Benefits

Healthy Grocery Items Dietitians Say You Should Buy



How many times have you sat down preparing a list for the grocery store without knowing what to buy? Or how about those times when you’re browsing the aisles with no idea what to grab for a healthy week of food? These dilemmas are common in a busy life, which is why we chose to do the job for you. Below are a few healthy foods to add to your list that dietitians say you should buy. These products are delicious and versatile, and will add all kinds of nutrients to your diet.

From high fiber carbohydrates to protein and even a boost in vitamins and minerals, here are the healthy foods to buy next time you visit the store. And once you have your items, try making some nutritious meals using our list of the 100 Easiest Recipes You Can Make.


“Greek yogurt is high in protein, but it also contains probiotics, the good bacteria that help your gut,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. “You can use Greek yogurt to make smoothies, use it as a substitute for creamy summer pasta salads, and even use it for high-protein dips for garden gatherings and barbecues.”

“Use it for snacking, baking, or savory ways like a dip for vegetables or instead of sour cream on tacos,” says Maggie Michalczyk, RDN of Once Upon a Pumpkin. “You can feel good knowing that you’re getting protein and beneficial probiotics with every dollop. Look for those with no artificial or added sugars.”

Here are the 20 best and worst Greek yogurts, according to nutritionists.


“Add walnuts to your cart because they’re a great addition to baked goods, a crispy salad topper, ingredients in smoothies, and more,” says Michalczyk. “A handful of walnuts is a simple snack that will keep you full and satisfied with a combination of key nutrients like plant protein, fiber, and good fats including polyunsaturated fats (PUFA) like omega-3s. I always like to have some in my pocket for snacking on the go. “

This is what happens to your body when you eat walnuts.


“Oats are beneficial to heart and gut health because of their fiber content,” says Goodson. “Although you might not want a hot bowl of oatmeal in the summer, you can use oatmeal to make summer overnight oats with cold milk, fruits, and nuts, use them as energy bites for a snack on the go, or to toast and add them to salads for a crisp. “

Fill your oat bowl with these 11 healthy oatmeal toppings to help you lose weight!

BlueberriesJoanna Kosinska / Unsplash

“Blueberries are rich in anthocyanins and antioxidants, which are great for treating inflammation in the body and promoting general health,” said Sarah Schlichter, MPH, RDN of Bucket List Tummy and co-host of the Nail Your Nutrition podcast. “In addition to being a source of fiber, vitamin C and vitamin K, blueberries are also known to improve memory. A study published in the American Neurological Association found that flavonoids, particularly from berries, may help improve memory and reduce the rate of cognitive decline in older adults. “

Eggs breakfastShutterstock

“Eggs are one of the most budget-friendly and most nutritious foods on the market,” says Schlichter. “A medium-sized egg is only 70 calories, but it contains 6 to 7 grams of protein, unsaturated fats, and micronutrients like B vitamins, vitamin D, and choline. Vitamin D is hard to come by with food, so including eggs regularly can be a great option to improve food intake. “

Here are 17 side effects of eating eggs every day.

dark chocolateShutterstock

“If you have a sweet tooth, you don’t have to go without dark chocolate,” says Schlichter. “In fact, dark chocolate (70-85% cocoa) has many nutritional benefits, from plant flavanols to iron. The cocoa in dark chocolate is rich in antioxidants and flavonols that can help improve heart health and lower blood pressure. Dark chocolate Chocolate is also a great source of iron, magnesium, copper, and manganese. “

Whole grain breadShutterstock

“Most Americans don’t meet the recommended daily fiber guidelines, and including whole grains in their diet can be a big factor in improving fiber intake,” says Schlichter. “From whole grain bread and oatmeal to brown rice and quinoa, these grains are high in fiber, B vitamins (which help produce energy in the body), magnesium, iron, and also provide extra amounts of protein.”

Avocado Caprese Lunch Bowl Chicken and Tomato PestoShutterstock

“Avocados are a great source of fiber and heart-healthy fats,” says Meghan Sedivy, RD of Fresh Thyme Market. “Not only can you buy a ripe avocado from the fruit and vegetable department, but I really enjoy using avocado oil spray when I go shopping. Avocado oil is a heart-healthy fat that provides the same nutritional value as olive oil, but it is much higher Smoke point than olive oil so you can use it in high temperature cooking. “

Here are 8 amazing side effects of consuming avocados every day.

Mediterranean salmon saladShutterstock

“The American Heart Association recommends eating seafood at least twice a week,” said Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. “Salmon is a great way to achieve this goal while getting omega-3s and filling protein. It’s perfect for adding tacos, green leaf salads, or grilling and drizzling over a honey-soy glaze. “

frozen fruitsShutterstock

“If you have moldy fruit that ends up in the trash, put frozen berries on your shopping list,” says Burgess. “They’ll last about 6 to 9 months in the freezer and are picked at their highest ripeness. This makes frozen fruits just as nutritious as their fresh counterparts. Try blending in smoothie bowls or pairing microwaved frozen berries with chia seeds to make yours.” to make your own chia seed jam with 2 ingredients. “


“If beef is part of your regular meals, grass-fed beef is the optimal choice because it contains significantly higher amounts of omega-3 fatty acids compared to traditional grain-fed beef,” says Burgess. “Omega 3s are important for our heart health, the health of our brain and the defense against inflammation. Along with cold cuts and ground beef, Teton Waters Ranch burgers and sausages are one of my favorite grass alternatives, made with handfuls of real ingredients, including 100% grass-fed beef. Just heat it up and add it with a wholemeal bun and roasted vegetables for a balanced meal. “

Chia seedsShutterstock

“Chia seeds are a great source of fiber, healthy fats, and omega-3 fatty acids,” says Megan Byrd, RD of The Oregon Dietitian. “Most Americans don’t get enough fiber or omega-3s in their diets, and chia seeds are so easy to incorporate into their morning smoothies, oatmeal, baked goods, homemade jams, and even as a topping for salads! They’re often sold in the grocery store’s bulk department so if you’ve never had them before, all you can do is buy a small amount to try! “


“Cherries are my favorite fruit and a great seasonal fruit option,” says Sedivy. “Not only do they taste great, they’re brimming with nutrients. They’re a natural source of melatonin that can help you sleep a little better. They’re also filled with potassium, which can keep blood pressure in check, and have antioxidant properties that.” may help reduce inflammation in the body. “

Pumpkin seeds with pumpkinsShutterstock

“Pumpkin seeds really are the perfect mix of protein, fiber, and healthy fat when it comes to seeds,” says Goodson. “And you can add them to anything from cereal to salads to grain bowls and even as a topping for sweet treats.”

Sonnengold kiwiShutterstock

“Add SunGold Kiwifruit (a hairless golden kiwi) to your shopping cart this summer for a sweet tropical taste experience that tastes like sunshine,” says Michalczyk. “They’re perfect for adding to smoothies, popsicles, cocktails, and more, and two SunGold kiwis provide 100% of your daily vitamin C needs and over 20 vitamins and minerals.”

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Whole Grain Benefits

Safety, other foods, and more



People with diabetes can enjoy dill pickles as a snack or as part of their favorite dishes. You should be careful with sweet cucumbers, however, and those at risk for heart disease should consider the effects of the added sodium on their health.

Pickled and fermented foods can offer some benefits. People with diabetes who want to include in their diets could try putting vegetables and fruits at home where they can control how much sodium or sugar they are using.

The following article describes everything a person with type 2 diabetes needs to know about cucumber. It also provides information about other fermented foods, what to include in a diet and what to avoid.

A person with type 2 diabetes can eat cucumber as a snack or as part of their meal. There are some exceptions to this rule, and people still need to eat them in moderation.

Dill pickles are generally the best option as they contain less than 2 grams (g) of carbohydrates in a 100 g serving. The low sugar and carbohydrate content should help prevent blood sugar from rising after a meal or snack.

People with type 2 diabetes may also get other health benefits from dill pickles because of the vinegar they often bring with them. According to a 2018 systematic review, several studies have observed that consuming vinegar can help lower levels of A1C in the blood, which is beneficial in treating diabetes.

In another preliminary study from 2013, researchers found similar results. They found that healthy adults who ate vinegar with meals had better fasting glucose levels during the 12-week study.

However, dill pickles have one drawback. They are extremely high in sodium, at 808 milligrams (mg) in a 100 g serving. Since a person with diabetes is already at a higher risk of heart disease and high blood pressure, they should only eat dill pickles in moderation to avoid too much sodium in their diet.

Sweet pickles are not that suitable for diabetics. They contain about 18.3 g of sugar in a 100 g serving. To prevent blood sugar spikes, a person should consider eating protein like chicken and healthy fat like olive oil when ingesting a sweet cucumber.

Sweet cucumbers also contain around 457 mg of sodium in the same serving.

To be clear, sweet pickles include “bread and butter” and other sweeter pickles.

Pickles have relatively no nutritional value. Although they are often low in calories, they don’t provide many vitamins or minerals other than sodium, which can be harmful to a person’s health.

A person living with type 2 diabetes may find that adding pickled or fermented foods to their diet is beneficial.

Fermented foods can have health benefits, such as the provision of antioxidants. Numerous studies show that consuming antioxidants can help reduce the number of free radicals or harmful particles circulating through the body.

However, the American Diabetes Association lists pickled foods as high in sodium and says people should eat them in moderation.

Some pickled foods that a person can add to their diet in moderation are:

  • Olives
  • Beets
  • radish
  • Carrots
  • sauerkraut

A person can also pickle vegetables and fruits at home, which means they can pickle almost any vegetable they want. Home pickling has some nutritional benefits as a person can control how much sodium or sugar they use in making the pickled foods.

If home pickling is not an option, a person should look for pickled foods that:

  • low in sodium
  • little sugar
  • fermented

People with diabetes should speak to their doctor about the best diet change based on their situation. The Centers for Disease Control and Prevention (CDC) recommend that a person follow a nutrition plan based on the following criteria:

  • individual taste
  • Gates
  • lifestyle
  • Medication

Although a eating plan can vary, they recommend a person eat the following:

  • mostly whole foods like vegetables, fruits, lean proteins, and whole grains
  • starch-free vegetables like broccoli, spinach, zucchini, mushrooms, green beans, and other leafy greens
  • less sugar and refined grains like white bread, pasta, baked goods and candy

Find out more about the best foods for people with diabetes here.

People with diabetes should aim to limit foods high in sugar and processed carbohydrates. These foods can quickly raise a person’s blood sugar levels and are generally not beneficial for anyone’s health.

Some foods that you should avoid include:

  • Energy drinks
  • flavored milk
  • Sports drinks
  • sweetened tea
  • lemonade
  • fruit juice
  • normal lemonade

In addition, a person should limit the following foods:

  • Candy
  • crisps
  • cake
  • ice cream
  • cracker
  • white pasta, white bread, and other processed carbohydrates
  • cake

A person with type 2 diabetes can consume cucumbers in moderation as part of their diet. You may find that the cucumber vinegar helps control your blood sugar levels.

A person should look for low-sodium and sugar-free varieties to reduce their sodium intake and prevent blood sugar spikes.

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Whole Grain Benefits

From sweet to savory, bagel flavor options are on the rise



KANSAS CITY – Kansas City, Missouri, Baker and owner of Meshuggah Bagels, Pete Linde grew up in Woodcliff Lake, NJ, enjoying the simple joys of snacking on a New York-style bagel every day after school.

A gifted student, he earned an engineering degree from Columbia, New York City, and pursued a career in automotive engineering. Years ago, Linde moved to the Claycomo plant in Kansas City, and that’s when it hit him.

“Moving to a place without New York bagels is like a little hole in your life,” he said.

His wife Janna, who runs Meshuggah Bagels’ four retail stores, recalls the number of times she took an empty 27-inch suitcase on her trips to New York to bring as many bagels as it would fit. She is from Kansas City and met Pete over a decade ago. He often said that Kansas City was a “bagel desert” and how he wanted to make his own. So Pete started doing research on how to make the best bagels. He consulted with a bakery machine dealer and a family friend who ran a bagel shop in Maryland. Because of his childhood memories, he knew the taste he wanted. He would take his time and do it right.

“We do it the old-fashioned way,” he said, “just we burn natural gas and they burned wood 150 years ago.”

One notable thing, however, is different. Like a growing number of bagel manufacturers, Meshuggah Bagels now produces chocolate chip bagels in addition to the traditional garlic, onions, salt, rye and of course bialys. Bialys differ from bagels in three ways: they have a depression in the middle, not a hole; they are only baked, not boiled and baked; and they are not usually found outside of New York City.

National chains are enthusiastic about bagels and bagel-like products, like Einstein Bros. a year ago with the introduction of the Chocolate Birthday Cake Party Bagel and the Churro Party Bagel. The new churro starts with a donut, sliced ​​and braised in the middle with a sweet cream cheese buttercream frosting and covered with cinnamon sugar on top. The chocolate birthday cake starts with a donut, sliced ​​and coated in the middle with chocolate buttercream frosting, glazed with chocolate frosting and topped with confetti sprinkles.

“We wanted to bring some fun to the breakfast table,” says Chad Thompson, director of culinary innovation at Einstein Bros. Bagels. “Party bagels are a sweet treat, just like Einstein Bros. bagels. I like to say that when bagels have a family reunion, the funny cousin just showed up. “

“We do it the old-fashioned way, only we burn natural gas and they burned wood 150 years ago.”

Pete Linde, baker and owner of Meshuggah Bagels in Kansas City, Missouri.

Faithful to baker’s roots

Nearly 100 years ago, three brothers took out a $ 300 mortgage on their mother’s house to open a bakery in a cabin in southern Illinois. Amos, Armold, and Jack Lewis’ breads were delivered daily by Ford Model T Trucks to nearby homes. In the 1950s, the family business had grown into a large regional bakery, thanks in part to the creation of a brand that is now synonymous with freshly baked bread in Midwestern households, Bunny Bread.

Available in Martin’s Super Markets and other in-store bakeries, the Lewis Bake Shop family offers a real opportunity to bring variety and good taste to the table. From soft, chewy bagels to wholesome English muffins, these specialties will delight you.

There are five bakery locations: Evansville, Ind .; LaPort, Ind .; Ft. Wayne, Ind .; Vincennes, Ind .; and Murfreesboro, Tenn. Lewis Bakeries, headquartered in Evansville, is the state’s largest wholesale bakery and one of the few remaining independent bakeries in the Midwest.

Customers can go online at to order Martin’s private label six-pack bagels in a variety of options, including blueberry and cinnamon raisins. Other bagel choices include Bantam Bagels and Lewis Bake Shop.

Filled bagels

More than 500 Starbucks locations in the northeast offer cream cheese-filled bagel balls, according to several published reports. The bagel balls are each US $ 1.75 or US $ 2.95 for two and are simply filled with regular cream cheese or French toast with maple cream cheese. According to the bakery that makes the bagel balls, Bantam Bagels from New York City, the product is available in most stores in Philadelphia, Indianapolis, and New York City.

Bantam Bagels co-owners Nick and Elyse Oleksak, Columbia University graduates who spent years in their fast-paced Wall Street jobs, originally didn’t think a bagel company would be their next move. In fact, Nick got the idea for Mini Bagel Balls in a dream. After the couple made hundreds of test batches in their Brooklyn apartment, the couple found the perfect recipe and the mini bagel ball was born.

Excited to start their own business, Elyse and Nick swapped their small apartment kitchen for their own shop on Bleecker Street. Not only did New York City bagel critics accept their new take on the bagel, but after less than a year, Bantam Bagels was voted one of the top three bagels by the New York Daily News, according to the company.

As the demand for their mini filled bagel balls increased outside of New York City, Elyse and Nick began making plans to share their mini bagel balls with everyone from coast to coast. But that’s not all, Bantam Bagels won the seal of approval from Oprah Winfrey, who added Bantam Bagels to her list of “Favorite Things” in 2014. Bantam Bagels can now be shipped nationwide through their website www.bantambagels. com. Nick and Elyse struck a successful deal after appearing on ABC’s hit television show Shark Tank, in which major investors agreed to fund promising ideas.

Germinated grains

Bakeries like to throw around terms that make their bread appear healthy. For example, “stone bottom” or “multigrain” bread might or might not be a cut above your average loaf, as these terms are often loosely defined, if they are defined at all.

But at Alvarado Street Bakery, the company isn’t just throwing out fancy words; You want customers to know what’s really in the bread and what makes them special. For Alvarado Street, making healthy bagels, breads, and buns revolves around the use of sprouted grains.

Sprouted grains are whole grain seeds that have started to sprout. So while all germinated grains are whole grains, not all whole grains are germinated. To induce germination, Alvarado Street Bakery soaks the seeds at just the right temperature and humidity. Once the sprouts have emerged from the germ of the grain, they take the sprouts, mash them into a batter, and bake them in a variety of amazing breads and bagels.

According to the company, sprouted grains have many health benefits. The germination process breaks down the starch in the grain, increasing the relative levels of vitamins and nutrients. Folate, fiber, vitamin C, zinc, magnesium, and vitamin B are higher in sprouted grains than in conventional grains. Sprouted grains also contain essential amino acids like lysine, which you don’t often find in common breads. And sprouting breaks down phytate, a form of phytic acid that decreases the absorption of vitamins and minerals in the body. Finally, the germination process makes the grain easier to digest.

On the way

Panera Bread, Caribou Coffee and Einstein Bros. Bagels are proud to announce the creation of Panera Brands, a new powerhouse platform in fast casual, the fastest growing segment in the industry. Panera Brands brings together three iconic fast casual brands: Panera Bread, the pioneer and market leader in fast casual, Caribou Coffee, a popular regional coffee house, and Einstein Bros. Bagels, the industry leader in bagels and bagel sandwiches.

With almost 4,000 locations and 110,000 employees in 10 countries, Panera Brands is one of the largest and most dynamic fast-casual companies in the world.

Anchored in Panera Bread’s distinctive competencies, including broad omnichannel retail network, strong digital infrastructure, industry-leading loyalty program, robust food innovation pipeline, world-class supply chain and access to extremely well-capitalized franchise owners, Panera Brands becomes one Be unique position to turbocharged the growth of Caribou Coffee and Einstein Bros. Bagels in addition to Panera Bread.

With more than 2,100 bakery-cafés, Panera Bread is a pioneer and market leader in the field of fast casual with a leadership position in the quality of its clean, transparent and sustainable ingredients and in omnichannel access, digital convenience (45% of sales are e-commerce) and Engagement.

As the leader in bagels and bagel sandwiches, Einstein Bros. Bagels operates 1,005 stores, including Einstein Bros. Bagels, Bruegger’s Bagels, Noah’s New York Bagels and Manhattan Bagels.

“Our relentless focus on bringing our guests the most desirable breakfast experience and our efforts to transform the business in 2020 have enabled us to emerge from the pandemic as a stronger, more profitable and agile company.”

José Alberto Dueñas, CEO of Einstein Bros. Bagels

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Whole Grain Benefits

Gluten sensitivity: Does it exist?



Gluten is perhaps one of the most controversial and misunderstood food ingredients. Although gluten is often thought of as a single protein, it is made up of a number of proteins called prolamins.

Prolamines are found in wheat, rye, barley, and a cross between wheat and rye known as triticale.

Although there are many prolamins in these grains, gliadin and glutenin are the main prolamins in wheat.

These proteins are resistant to complete digestion by digestive enzymes located in the gastrointestinal tract (GI).

This is because enzymes that the pancreas, stomach, and brush border of the intestinal tract produce cannot completely break down proteins that are high in proline residues. Proline is an amino acid – the building block of protein – found in gluten.

Incomplete digestion of these proteins allows large units of amino acids called peptides to cross the wall of the small intestine.

These fragments cross the intestinal barrier and migrate to other parts of the body, where they can trigger an inflammatory immune response in susceptible individuals.

It’s important to note that gluten proteins are exceptionally resistant to digestion in all people, not just people with celiac disease, an autoimmune disease.

“Gluten intolerance” is an umbrella term that refers to three main types of gluten-related diseases. In the following we will look at each one in turn.

Celiac disease

Celiac disease is perhaps the most well-known gluten-related disease. It is an autoimmune disease in which the immune system reacts to gluten proteins.

When people with celiac disease eat gluten, it damages the small intestine and causes a variety of symptoms, including diarrhea, abdominal pain, and gas.

Prolonged gluten exposure in people with celiac disease can lead to decreased bone mineral density, significant weight loss, iron deficiency anemia, seizures, muscle weakness, and other serious symptoms.

The prevalence varies around the world, with some countries having higher rates than others.

Experts estimate that the condition currently affects approximately 1-2% of the population in the United States and is more common in women.

Celiac disease is also more common in people with other autoimmune diseases, including type 1 diabetes.

Experts believe that the disease is due to both genetic and environmental factors. Doctors usually recommend people with celiac disease follow a strict gluten-free diet.

Wheat allergy

According to research, people with a wheat allergy are allergic to proteins contained in wheat. This type of allergy is much more common in children, although it can affect adults as well.

Wheat allergy can cause severe symptoms, including anaphylaxis, an allergic reaction that can be life-threatening.

Although both celiac disease and wheat allergy are serious diseases, the mechanisms involved in both are different.

In contrast to celiac disease, wheat allergy can, for example, be mediated by immunoglobulin E (IgE). This means that wheat-specific IgE antibodies bind to wheat and thereby trigger the release of inflammatory substances, including histamine.

IgE-mediated immune responses are immediate and can be life-threatening. A reaction can also come from inhaling wheat – for example, when baking with wheat flour.


Some people react to gluten even though they don’t have celiac disease or a wheat allergy. Experts refer to this type of gluten intolerance as NCGS.

According to a 2019 review, NCGS is much more common than celiac disease and can affect up to 13% of the population.

Like celiac disease, NCGS is more common in women.

People with NCGS have gastrointestinal symptoms, which include gas, gas, and diarrhea, as well as non-GI symptoms, such as fatigue, anxiety, and headache. These symptoms often improve with a gluten-free diet.

Experts believe there is a link between NCGS symptoms and an immune response, although the exact cause is still controversial. NCGS is more common in people with autoimmune diseases.

Some scientists suggest that other components of wheat, not just gluten, may cause or contribute to NCGS. There is still much to learn about NCGS, and scientists continue efforts to better understand this condition.

If a person experiences the symptoms listed above after consuming gluten, a doctor must rule out celiac disease and a wheat allergy before they can diagnose NCGS.

There are currently no tests that can help diagnose NCGS, so the condition remains a diagnosis of exclusion.

Following an NCGS diagnosis, a person should avoid gluten by following a gluten-free diet.

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