Connect with us

Whole Grain Pasta Nutrients

What Is Cassava | Cassava Flour

Published

on

Potatoes and carrots never seem to get old, but there is a whole different world of root vegetables to explore, one of which is cassava. What is cassava, you ask? These underground vegetables have long been a staple food for people in many countries, but right now more people are becoming aware of them, largely thanks to their ability to weave their way into a range of packaged foods like tortilla chips, cereal, and even pasta.

Trying out unfamiliar foods – like cassava – can be a way to add tension and a wider range of nutrients to your diet. So read on to find out if this root will boost your mileage and increase your meals many times over.

What is cassava?

Cassava is an edible starchy root (tuber) with white pulp and a nutty, slightly sweet taste that is widespread in tropical regions and has been an integral part of West African, Caribbean and Latin American cuisine for generations. (It is also known as yuca, cassava, or mandioca, depending on who you ask.)

Made from the peeled, dried, and ground root, cassava flour has become a popular grain-free option in the gluten-free and paleo world. Tapioca, on the other hand, is the dried starch that is isolated from cassava and is typically used for thickening, e.g. B. in the production of pudding.

Sign up to RW + for more nutrition tips that can boost your performance!

Does cassava have unique nutritional benefits?

Cassava is a good example of a food that bridges the cultural divide in diet. A 1-cup serving of raw cassava contains the following:

  • 330 calories
  • 3 g protein
  • 1 g fat
  • 0 g saturated fat
  • 78 g of carbohydrates
  • 4g of fiber
  • 42 mg of vitamin C.
  • 43 mg magnesium
  • 558 mg of potassium

    Cassava is certainly considered to be high in carbohydrates. About 95 percent of the calories in the root come from carbohydrates, and it contains more than almost any other commonly consumed vegetable. This can make cassava a benefit for endurance athletes who need higher amounts of carbohydrates to meet the energy needs of exercise. So, consider cassava your friend when you’re getting carbohydrates for a big race or event. All of these carbohydrates also make it a smart option as part of a post-run recovery meal to replenish depleted energy stores. Think of it as the pasta of the vegetable world.

    Most of the carbohydrates in cassava can be thought of as “complex” such as those found in whole grains, legumes, and other starchy vegetables. Complex carbohydrates contain longer chains of sugar molecules that usually take longer to break down and use in the body. This in turn gives you a more steady flow of energy than a handful of candy, for example.

    However, if you are already eating a lot of higher carb foods, adding cassava to your diet can cross the threshold for what you need. In this case, it can be beneficial to use cassava to replace another starchy product like mashed potatoes.

    Also, keep in mind that cassava has a calorie count – just over 300 per cup – significantly higher than many other root vegetables. For example, one cup of carrots has around 55 calories while the same amount of sweet potato has 115 calories. Hence, it is best to think of cassava as a food that should be consumed in moderation and in more reasonable servings than other vegetables. However, if you cover a few long miles while training for a marathon or ultra workout, the extra energy cassava provides could give you an advantage.

    Some of the starch in cassava is considered “resistant,” a type of starch that bypasses digestion and therefore behaves like fiber. Resistant starch feeds the beneficial bacteria in your gut, which in turn can help reduce inflammation and promote better digestion. And when your gut is happy, so is your immune system. Studies (including this one and this one) suggest that increasing the intake of resistant starch may alter levels of hormones involved in appetite regulation, such as leptin, so that feelings of satiety are increased throughout the day. Few people eat enough resistant starch, which makes cassava a good vegetable to include in your diet more often.

    Cassava can be considered an excellent source of vitamin C that is great not only for supporting immune health (it can help runners fight off colds), but also for keeping blood pressure levels within healthy ranges. And a study recently published in the Journal of Nutrition found that getting adequate vitamin C levels can help us gain more lean body mass as we age. By acting as an antioxidant, vitamin C can protect muscle cells from harmful free radicals. One cup of cooked cassava provides about 29 milligrams of vitamin C, which is 38 and 32 percent of the recommended daily allowance for women and men, respectively.

    Magnesium is another nutrient worth mentioning that cassava provides in healthy amounts. Although very few Americans eat enough of this essential mineral, it is required for hundreds of biochemical reactions in the body, including those involved in immunity, bone formation, and muscle function. Research in the American Journal of Clinical Nutrition found that a higher intake of magnesium could protect against the development of liver cancer, a particularly deadly form of the disease. And we need enough magnesium for the correct vitamin D metabolism in the body. (Who doesn’t worry about their vitamin D status these days?)

    Cassava flour retains much of the nutrients found in the whole root and is a great baking option for those who need to stay away from gluten. Keep in mind, however, that despite the hype, this new flour is not necessarily more nutritious than whole wheat and other whole wheat flours. More processed forms of cassava – like tapioca – have lower nutritional value.

    Fill your pantry with these cassava-based products

    Grain-free cassava penne pasta

    Grain-free, gluten-free cassava and chocolate muesli

    Grain-free, gluten-free cassava and chocolate muesli

    Grain-free, vegan cassava paleo puffs

    Grain-free, vegan cassava paleo puffs

    Grain-free cassava tortilla chips

    Grain-free cassava tortilla chips

    How to eat cassava

    It’s not a guarantee, but you can find cassava root in the grocery section of your favorite supermarket. Otherwise, it is reliably found in Caribbean and Latin American grocery stores. Sometimes it is available from the frozen food section in these markets.

    Cassava must be peeled and cooked before eating – gnawing the raw root is a recipe for stomach revolt, and the peel tastes bitter. In addition, raw cassava, especially when unpeeled, contains chemicals called cyanogenic glycosides that can release harmful cyanide in the body when consumed. However, it is not dangerous to eat the meat if it is well cooked.

    Since the skin of cassava is more bark-like than the skin of other root vegetables, it is easier to remove the skin with a paring knife rather than a vegetable peeler.

    You can cook and use cassava in a similar way to other starchy vegetables like potatoes. It can be mashed as a side dish, added to stews and soups, and incorporated into a roasted root vegetable medley. Yuca fries or french fries are a popular alternative to the fried potatoes. Cookbooks with a Caribbean or Latin American focus are a great place to get inspiration from cassava recipes.

    Cooking methods like steaming and roasting can retain more nutrients from cassava than cooking, where compounds like water-soluble vitamin C can leak into the surrounding water. This problem is largely resolved if you also consume the liquid the cassava is cooked in, e.g. B. with chilli or soup.

    This content is imported from {embed-name}. You may find the same content in a different format or more information on their website.

    When it comes to cassava flour, its white color, neutral taste, and fine texture make it an excellent baking option. You can try replacing 1/4 cup or more of the type of flour with cassava flour called for in recipes for pancakes, waffles, brownies, cookies, and muffins – some even say cassava flour gives baked goods a more tender texture. Casabe, a crispy flatbread made from cassava flour, is a popular option in Caribbean cuisine.

    However, it’s worth noting that the lack of gluten means you can’t simply use it as a 1-to-1 substitute in recipes that require wheat flour and expect great results. It’s best to use previously tested gluten-free recipes that contain cassava flour and then experiment from there yourself.

    Nowadays there are more and more packaged foods like granola, cheese puffs, and tortillas made from cassava flour. The Jovial brand has even created pasta made from cassava flour that has the taste and texture you expect from good spaghetti. Just look at the nutritional information of all packaged cassava products as some can be high in sugar and saturated fat.

    The bottom line: Cassava certainly contains nutritional benefits worth trumpeting, and can be a great option for runners, especially those on a gluten-free diet, to get the energizing carbohydrates they need to keep up the pace. But overall, cassava isn’t a food that needs to be a regular part of your diet. There are plenty of other vegetables in the products section that you can eat that provide the nutrients you need.

    This content is created and maintained by third parties and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at piano.io

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Whole Grain Pasta Nutrients

These Popped Sorghum Snacks Will Satisfy Your Crunchy Cravings

Published

on

In the category of crispy snacks, popcorn has the edge over its chip and cracker competition: with a few spices, it can take on any taste profile, makes your entire kitchen smell of melted butter and can be eaten in large portions, without your stomach feeling like it has exceeded its maximum capacity. Still, munching has a big trap: it leaves sharp pits in your gums and teeth, forcing you to floss a few minutes after each snack.

The equally delicious solution to the dental problem: Swap your popcorn for popped sorghum. The age-old whole grain has a barely visible shell that won’t slip between your teeth when chewed, and it offers the same light and fluffy, but extremely crunchy texture as the OG pop snack. And despite its tiny size (seriously, the grain is about 3 millimeters in diameter), sorghum is full of nutrients; half a cup of the unroasted, naturally gluten-free grain contains 6.5 grams of fiber, 51 percent of the recommended dietary allowance for magnesium (a mineral that regulates muscle and nerve function) and 85 percent of the recommended daily allowance for manganese (a mineral that helps Energy and protect your cells from damage), according to the United States Department of Agriculture.

How to Pop Sorghum

To gather these nutrients and satisfy your cravings for a crispy nibble, you have several options. If you’d rather cook your popped sorghum from scratch, simply pour grains of sorghum (Buy It, $ 13, amazon.com) into a hot stainless steel saucepan, cover with a tight-fitting lid, and cook over medium heat under constant pressure Shake the pot. As soon as you hear about two-thirds of the grains popping (you should listen carefully), take the stove off the stove, pour out the cracked grains, and repeat the process with the uncooked ones until they are all cracked and ready to eat. After Bob’s Red Mill. (Related: The Puffed and Popped Food Trend Is A Healthier Way To Eat Snacks)

The story goes on

Try pre-made sorghum snacks

However, for a chaotic and stress-free snacking experience, stock up on one (or all) of these popped-up sorghum snacks. Whether you prefer salty or sweet, bite-sized or in chip form, there is a nibble that will satisfy your stomach and taste buds.

Poplettes Poplette Sorghum Snacks

When you have a firm belief that smartfood is the GOAT in the popcorn department, turn to Poplettes. The brand’s white cheddar sorghum snack has the same flavor as the OG munchie, but each bite is roughly one-sixth the size (sweet!). Those with more adventurous palettes will enjoy the Bollywood Masala variety, which contains bold spices like dried mango powder, red chilli powder, and ground turmeric, or the Mediterranean Magic variety, made with sumac, toasted sesame seeds, thyme, and garlic powder.

Poplettes Poplette Sorghum Snacks

Ka-Pop! Pounded chips

These popped sorghum munchies are made for snackers who are allergic to virtually anything under the sun. With sorghum flour and puffed sorghum kernels, Ka-Pop! Popped Chips are vegan certified and free from GMOs, gluten and the 12 most common allergens. And while they look slightly like a styrofoam-like rice cake, reviewers say the chips – which come in five flavors including non-dairy cheddar, salt and vinegar, and red and green sriracha – are far from boring. “[They] taste a million times better than all popcorn snacks or rice cake snacks I’ve ever eaten, “wrote one buyer. (ICYMI, pasta chips are one thing – that’s how you make them.)

Ka-Pop!  Pounded chips

Ka-Pop! Pounded chips

Chasin ‘Dreams Farm Popped Sorghum Snacks

If you need a sweet treat at 2pm, grab a bag of these cracked sorghum snacks from Chasin ‘Dreams Farm. Founded by women, run by women, the brand offers three types of popped sorghum, including a kettle corn flavor that perfects the balance between salty and sweetness, a cinnamon flavor that is reminiscent of cinnamon buns, and a cocoa flavor that tastes of grains that have actually been in dipped in hot chocolate. But these nibbles are not just for eating; The company recommends sprinkling a few pieces on a scoop of ice cream, mixing them in trail mix or granola, or using them as an edible cake topper. There are no wrong answers here.

Chasin 'Dreams Farm Popped Sorghum Snacks

Chasin ‘Dreams Farm Popped Sorghum Snacks

Nature Nate’s Popped Sorghum

Made exclusively from organic sorghum, avocado oil and sea salt, Nature Nate’s Popped Sorghum snacks are as simple as possible. The nibbles are free from the 12 most common allergens, GMOs, preservatives, additives and natural flavors. Despite the short and sweet list of ingredients, reviewers are clearly obsessed with calling it “a dream come true”. “I literally can’t get enough of this stuff,” said one shopper. “This is the best thing since sliced ​​bread, no kidding. I probably eat at least one bag a week.”

Nature Nate's Popped Sorghum

Nature Nate’s Popped Sorghum

Pop IQ Air Popped Sorghum

With flavors like cheddar, cauldron cooked, and salt and pepper, this popped sorghum could easily be mistaken for the popcorn you’d find in giant snack tins during the holidays. Aside from the simple variety (with one ingredient: sorghum), the snack packs are made from three to five ingredients, including a base of sorghum and sunflower oil or extra virgin olive oil. To make sure you get only the largest chunks of the tiny grain, the company sifts its pops three times, not once or twice. By filtering out crumb-sized pieces that are difficult to eat, your snacking experience will certainly require less cleaning. (Related: 11 Natural Snacks You Will Want To Stock Up On)

Pop IQ Air Popped Sorghum

Pop IQ Air Popped Sorghum

Pop Bitties Ancient Grain Chip

These popped sorghum slices are coated with a sweet-hot-hot-smoky spice mixture and a dead ring for potato chips with BBQ flavor – only they are air-popped instead of deep-fried and are also made with quinoa, chia seeds and. made brown rice. The snack is project-verified, gluten-free, vegan-certified and, according to reviewers, “light as pop-chips, but has the crispness of Stacy”.[‘s] Pita Chips. “Eat them as is or dip them in your favorite dip to balance the heat.

Pop Bitties Ancient Grain Chip

Pop Bitties Ancient Grain Chip

Continue Reading

Whole Grain Pasta Nutrients

10 Foods That Weaken Your Immune System

Published

on

We often hear about foods that can boost our immune systems, but did you know that there are dietary choices that can actually weaken your body’s ability to fight off infection? Studies show that highly processed foods and those full of empty calories with no nutrients can be harmful to your health.

Our immune systems exist to protect us from bacteria and other microbes like viruses and parasites, and with a healthy diet you have a better chance of thwarting these diseases and pathogens. A balanced diet contains an abundance of vitamins and minerals in addition to the calories we need to survive.

So we know what helps us, but what hurts us?

1. Sugary foods

Pexels

When we think of sugary foods, we think of baked goods, candy, chocolate, and other processed sweets. But dried or canned fruits or juices also contain a lot of added sugar, which can upset your system. The microbiome that lives in our gut keeps harmful bacteria at bay, but the glucose and fructose in sweetened foods feed these unhealthy microbes and make it difficult to fight infections. In addition, sugar creates a craving for more sugar as the yeast and other sugar-loving microbes in your body get used to the added sugar in your body.

Additionally, adding too much sugar to your diet can raise your blood sugar, which increases inflammatory proteins – especially in diabetics, whose blood sugar stays high for longer. High sugar levels could also inhibit immune cells that protect the body from infection.

People on a high-sugar diet can also be more prone to autoimmune diseases such as rheumatoid arthritis.

2. Salty foods

The food tastes much better with salt. It brings out the natural taste and spices up boring dishes. But it’s bad for you It can stop the normal functioning of immune functions, alter your gut bacteria, and increase your risk of autoimmune diseases. Preliminary research shows that the rate of autoimmune diseases of the western world. It can also make existing autoimmune diseases like colitis, Crohn’s disease, and lupus worse. A small study from 2016 showed that men on a high-salt diet had higher levels of monocytes and inflammatory markers, indicating an excessive immune response.

3. Processed meat

It’s time to give up hot dogs and sausages – eating no processed meat is no longer just for pregnant women. This meat has been linked to several diseases, including colon cancer.

This meat is high in saturated fat and has been shown to contribute to immune system dysfunction and inflammation in some people.

The meat also has advanced glycation end products, which are harmful compounds that form when fat and protein mix with sugar in the blood. Most AGEs come from the food we eat and when we have too much of them we cannot regulate them and they cause oxidative stress and inflammation. Fried bacon, hot dogs, fried chicken legs, and steak are high in AGE.

4. Fast food

Burger and fries

Pexels

Everyone knows that fast food is not good for you, but sometimes the convenience and deliciousness outweigh these facts. However, fast food is not only bad for your weight, it can also damage your immune system. It’s bad for your gut biome and can increase inflammation. Not only does it contain much of the salt we just talked about, it also contains chemicals, sometimes from plastic or styrofoam packaging, that disrupt human hormone production, weaken immune responses, and even cause dysfunction.

5. Food with additives

The more processed a food is, the more additives it contains – to improve texture, taste, preservation, and the like. These additives, especially emulsifiers and carrageenan, can cause dysregulation of the immune system by changing intestinal bacteria and increasing inflammation. Studies have linked these additives to immune dysfunction in rodents. Which foods are heavily processed? In addition to meat and bacon for lunch, canned soups, canned vegetables, frozen meals, snacks and everything else with a long shelf life.

6. Certain fatty foods

Onion rings on plate

Michael Rheault / Moment / Getty Images

There are some fats that are good for us, but saturated fats are bad for the immune system. They can activate inflammatory pathways that inhibit the immune response and they suppress the function of white blood cells, which can increase the risk of infection. Studies in rodents have shown that a high-fat diet can even damage the lining of the intestines, increasing the susceptibility to disease.

The western diet usually contains a lot of omega-6 fatty acids and far fewer omega-3 fatty acids. The omega-6 fats have been shown to promote inflammatory proteins that weaken our immune system. Studies also show that omega-6 fats may increase your risk of asthma and allergic rhinitis.

7. Artificially sweetened foods

It’s not just sugar that can damage your immune system. The sweeteners we use when trying to avoid sugar can be just as harmful, if not more. They are linked to altered gut bacteria, more inflammation, and a slower immune response. Sucralose and saccharin, in particular, can cause an imbalance in the intestinal biome. It could even fuel the progression of autoimmune diseases.

8. Fried food

Fried foods compete with fast foods and processed meats for AGE levels. Remember, these end products increase the risk of cell damage and inflammation. They also deprive your body of antioxidant mechanisms, disrupt intestinal bacteria and lead to cell dysfunction. All of this could lead to an increased risk of certain types of cancer, heart disease, and even malaria. As much as we’d like to sit back and enjoy fried delicacies, forego french fries, potato chips, fried chicken, bacon, and fish and chips for a healthier response to germ control.

9. Caffeine and alcohol

Beer on a table on a terrace

Pexels

Caffeine by itself is not bad for your immune system, but lack of sleep does, and consuming caffeine just before bed can wake you up in the early hours of the morning. We’re not just talking about coffee. Certain teas, chocolate, even protein bars can contain the stuff.

Alcohol suppresses the immune response by reducing the number of cells that fight infection. This makes you more prone to sepsis, poor wound health, pneumonia, and pneumonia.

If you drink alcohol, limit yourself to one drink a night for best results. Consider replacing the drinks with fruit-infused water or teas (without caffeine).

10. Refined carbohydrates

Not all carbohydrates are bad for you; they give you a long-term energy boost, especially the whole grains. But refined carbohydrates like white bread, pasta, bleached flour, and of course sugar can cause an imbalance in gut bacteria that weakens your immune system. They are also highly glycemic foods that raise blood sugar and insulin levels, which can cause free radicals and inflammatory proteins to migrate around the body.

Bring away

It’s not just diet that affects our immune system. Other factors include age (the older we are, the less efficient our organs become at producing immune cells), the environment (if you are a smoker or live in an area with increased air pollution), weight (heavier people have more problems with chronic inflammation, stressing the immune system), chronic physical or mental illnesses such as autoimmune diseases or prolonged stress and lack of sleep.

For real immune health, we must lead balanced lives with careful choices about diet, exercise, and self-care.

Darlena Cunha is a freelance writer and professor at the University of Florida with degrees in communications and ecology.

Articles from your website

Related articles on the web

Continue Reading

Whole Grain Pasta Nutrients

Ugly Side Effects of the American Diet, Say Dietitians

Published

on

You may not know the term, but you probably know the concept of the Standard American Diet (SAD). Imagine all of the typical “American” foods and put them all together – burgers, french fries, pizza, soda, sugary cereals, packaged and processed foods, ice cream, the list goes on. While occasional consumption of these types of foods is fine for an overall healthy, balanced diet, regular consumption can have some ugly side effects on your body’s health.

According to a report entitled “Front-of-Package Nutrition Rating Systems and Symbols” The Standard American Diet includes a diet high in calories, saturated fats, trans fats, added sugars, and sodium. It includes a very low intake of essential nutrients for the body such as fiber, calcium, potassium and vitamin D.

The main benefit of the Standard American Diet is that it lacks fruits and vegetables, which are the best way to include a wide variety of nutrients in your diet.

“A 2010 report from the National Cancer Institute found that nearly the entire US population was eating a diet that was not as recommended,” said Theresa Gentile, MS, RDN, CDN, owner of Full Plate Nutrition. Gentile also points out from the American Cancer Society that about 18% of cancer cases are due to poor diet and sedentary lifestyle.

Developing a serious chronic illness like cancer isn’t the only ugly side effect of consuming the Standard American Diet regularly, which is why it is considered the No. 1 worst diet for Americans.

Shutterstock

“The SAD is the quintessentially American diet that emphasizes red meat, processed foods, refined grains, sugary foods including sodas, with low consumption of fresh fruits, vegetables, fish, whole grains, beans, and legumes,” said Lisa R. Young, PhD , RDN, author of Endlich Full, Endlich Slim and a member of our panel of medical experts. “It’s low in fiber, antioxidants, and high in calories, saturated fat, sugar, and salt.”

Because of the types of foods included (or absent) from the SAD, weight gain can easily become a side effect of consuming such foods on a regular basis.

“It contributed to the high rates of obesity and overweight in the United States (nearly 75% of the population are overweight or obese),” says Young. “It has also led to chronic diet-related diseases such as heart disease, high blood pressure, type 2 diabetes, and certain cancers.”

TIED TOGETHER: Get even more healthy tips straight to your inbox by signing up for our newsletter.

Chicken FingersShutterstock

“Most Americans don’t get enough fiber, which is needed for healthy digestion,” says Jinan Banna, PhD, RD. “The SAD is low in fruits and vegetables, whole grains, legumes, and other such foods. This is just one of the digestive problems that can arise.”

The dietary guidelines for Americans recommend adults consume between 25 and 38 grams of fiber per day, but reports show that Americans only consume an average of 10 to 15 grams per day. A lack of fiber can cause problems with the digestive tract as well as the colon.

“Fiber is essential for heart health as soluble fiber (found in oatmeal and foods made from oatmeal, almonds and seeds, fruits you eat the skin in, etc.) is MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member our medical expert panel. “Fiber also plays a role as a prebiotic for gut health by nourishing the good gut bacteria and helping push things through your system to improve regularity.”

Here are the dangerous signs that you are not eating enough fiber.

Burger and friesShutterstock

The types of foods typically consumed in the SAD are foods linked to chronic inflammation which, according to Balance One Supplements’ Trista Best, MPH, RD, LD, can have devastating effects on physical, mental, and emotional health .

“Low-level chronic inflammation causes oxidative stress in the body, which leads to many of the chronic diseases common in Western nations,” Best says.Foods known to be flammable include gluten, refined carbohydrates, and sugars, and in general all processed foods from refined or fortified sources – all of which are the basis of SAD. form. “

“These foods are flammable because the body has a hard time breaking them down through natural meals like enzymes and good gut bacteria,” continues Best. “This leads to an inflammatory response in the body’s immune system, which is usually a natural and deliberate response, but in some cases an overreaction to otherwise harmless foods.”

Best points out that inflammation can lead to the development of chronic diseases such as heart disease, obesity, and diabetes.

Cheese friesShutterstock

“With popular foods like hamburgers, deli, and fried foods, the Standard American Diet contains excessive amounts of saturated fat and sodium,” said Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. “This can be problematic as too much saturated fat has been found to increase blood cholesterol, which can increase the risk of heart disease. Too much sodium can also be a problem as it is linked to high blood pressure, which is another risk factor for the heart is. ” Illness.”

Burgess recommends looking for ways to reduce the saturated fat and sodium in your diet with small swaps. Focusing on healthy sources of fat like fish, avocados, and nuts can promote heart health, and buying low-sodium items from the grocery store (soups, sauces, unprocessed meat, to name a few).

crispsShutterstock

While chronic inflammation and too much saturated fat or sodium play a big role in causing chronic illness, simply overdosing on calories can also put you at increased risk.

Shannon Henry, RD of the EZCare Clinic points out four different diseases that can develop from a high calorie diet – either from eating high calorie foods or simply from consuming too many foods or beverages in general. These include Type 2 diabetes, stroke, coronary artery disease, and kidney and gallbladder defects.

“Above all, our passion for fast food is sad,” says Henry. “For example, although the federal government recommends consuming at least two to five cups of fruits and vegetables a day, surveys show that the average American only eats three servings a day, and 42% say we eat less than two servings.”

French friesShutterstock

Many Americans suffer from the concept of overfed calories but undernourished of valuable and essential nutrients“says Amy Goodson.” The calories they consume are mostly from saturated fat and added sugars, while they consume very little fruits, vegetables and whole grains, which provide vitamins, minerals, fiber, antioxidants and more. “

These types of foods are high in vitamins and minerals that are essential for your body’s health and usually add the “color” to your meals.

The typical American diet often lacks colorful fruits, vegetables and other whole foods“Says Burgess. “This means that most Americans miss out on the myriad benefits of fruits and vegetables, such as their antioxidant, anti-inflammatory, and anti-cancer properties. In addition, a diet with few colored fruits and vegetables can contain insufficient amounts of important nutrients such as potassium, fiber, folic acid, vitamin A and vitamin C. “

Burgess recommends finding simple ways to add fruits and vegetables to your meals, such as: B. Berries with yoghurt, peppers with pasta or leafy vegetables in your lunch wraps. Plus, these 15 best frozen fruits and vegetables are easy to use.

Club sandwichShutterstock

“Following SAD can lead to poor bone health, as these foods are typically low in bone building nutrients like calcium, vitamin K, and vitamin D,” says Sarah Schlichter, MPH, RDN.

“In addition, a diet low in whole grains, legumes, fruits and vegetables can influence the metabolism and digestion,” continues Schlichter. “Foods high in fiber can help improve gut health and digestion, while the use of highly processed foods reduces the diversity of bacteria in the gut microbiome, which also affects mood and overall health.”

SundaeShutterstock

Changing your gut microbiome isn’t the only reason your energy levels feel depleted after SAD.

“Coast-to-coast Americans skip meals, eat large amounts of carbohydrates with little quality protein, stock up on sugar-sweetened foods and beverages, and these habits can prepare you for spikes and drops in blood sugar,” says Goodson.

Because of this type of diet, Goodson advises that your blood sugar levels will go up and down like a “roller coaster” throughout the day, which can negatively affect your energy levels.

“The way to fight this is to have balanced meals with high fiber carbohydrates and proteins every few hours,” she says.

Buddha bowlsShutterstock

“The ACS recommends at least 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit daily for cancer prevention, and the USDA recommends 5 to 9 servings of fruits and vegetables per day,” says Gentile. “This goal can easily be achieved by adding fruit or vegetables to every meal and including more vegetable-based meals in your rotation, which can lower your risk of cancer.”

For even more healthy eating tips, read these next:

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.