There are several reasons for eating whole foods rather than processed. Many of those reasons are discussed on this blog. Another reason, this one not mentioned previously, to eat whole foods versus processed foods is that you burn 50% more energy digesting the whole foods.
Like almonds, this is a post I can personally recommend. As a diabetic, I eat Greek yogurt because the process of making it leaves it with less sugar. But I digress. A study published in Nutrition Journal found that volunteers who consumed a high protein yogurt snack in the afternoon experienced greater reductions in afternoon hunger and consumed few calories at dinner than those who snacked on chocolate or crackers. The reason? Greek yogurt has large amounts of casein protein which helps slow digestion, leading to longer feelings of fullness. Other protein-rich dairy options include Kefir and a fairly new product of Icelandic yogurt called Skyr. It is important to buy plain yogurt then add fresh fruit or nuts rather than buying products with fruits or other additives. The additives usually increase the sugar content more than you adding fresh products.
As we continue posts on the health journal's list of the fifteen healthiest fruits, we go tropical. Number thirteen is mangoes. Following is the quote from the health journal's article.
"These tropical fruits contain a variety of nutrients, but they're especially rich in vitamins A and C, which have cellular-protective properties and are essential for the proper functioning of the immune system. Eating mangoes may further help support digestion and bowel movements: A 2018 study found that daily consumption of 300 grams of mango significantly improved subjects; stool consistency and frequency and reduced intestinal inflammation in those with chronic constipation even better than a fiber supplement."
Does anyone else remember hearing, "An apple a day keeps the doctor away."? That seemed to have been an important saying during my young years. Therefore, I was surprised to see apples at number five on this list. Following is the direct quote from the health guide I picked up in my oncologist office.
"These delectable fruits are high in soluble fiber, which promotes healthy blood lipid levels by decreasing the absorption of cholesterol in the digestive tract and increasing excretion. A 2020 review found that consuming apples is an effective way to lower your blood pressure, reduce total and LDL cholesterol levels, and lessen inflammatory markers, all of which helps guard against cardiovascular disease. Eating one small-to-medium-sized apple a day (about 100 to 150 grams) can support heart health, the review's research said."
Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list. Below is the quote from the Health Guide list I picked up in my oncologist's office.
"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount. Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."
We all know we should eat fruit every day. But certain foods can help with certain health problems. Here are just a few of the fruits and their healthy benefits.
The spice cumin has many benefits and should be used in cooking when possible. Here are some of the documented benefits of cumin:
IBD is an abbreviation for Irritable Bowel Disease. IBD is an umbrella term for conditions that affect the GI (gastrointestinal) tract. Unfortunately, many of these conditions, especially left untreated may increase the risk of colon cancer. The two main conditions under the IBD umbrella are Crohn's Disease and Ulcerative Colitis. Following is a list of symptoms that the two above conditions commonly share. If you are having any of these symptoms on a regular basis, I suggest you see your doctor. There are treatments available that can be very helpful.
According to scientists at UCLA, adding a small avocado to your diet daily could help you drop 5 pounds over the summer? They credit the phytosterols, plant compounds that fuel the growth of healthy intestinal bacteria. Not only do they aid digestion, but these good bacteria also send satiating signals to the brain helping you to eat less.
According to Chinese researchers, cucumbers are helpful for digestion. Cucumbers are high in pectin, a plant fiber that keeps the digestive system moving. The researchers found that increasing pectin intake increased the concentration of healthy strains of gut bugs like bifidobacterium and lactobacillus. Both are known to ease constipation and aid in fat burning. You may want to be sure you add cucumber to your salad, etc.
An Australian dietitian was probably the first to associate FODMAPs with digestive distress. As she did some searching for ways to relieve gastrointestinal symptoms of celiac disease she experimented with a diet eliminating or strictly limiting FODMAP,s, she found that the health and quality of life of these patients was markedly improved. This was enough for her to join with a professor at Melbourne's Monash University to conduct more studies. They discovered that a low-FODMAP diet reduced digestive symptoms in 75% of the studies subjects. It may sound simple but FODMAPs are found in many common foods ie apples, onions, wheat, milk, soy, even honey, just to name a few. Following a low-FODMAP diet can be tricky and it is not meant to be a permanent diet. Within a couple of months suffers should be able to find their trigger foods which could pay long term benefits. Since I try not to use this group for recipes, I have five recipe groups which are listed on the side bar, I will be posting some low-FODMAP recipes at times on those sites. You are welcome to check them out going forward for some recipes there. I will also write more about FODMAPs here tomorrow. Check out my two previous posts which have some food charts. Wheat is probably the number one FODMAP food causing
FODMAP is an acronym for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. If you suffer from digestives issues you may have heard the term as some try a FODMAP diet. FODMAPs are carbs that absorb water in the small intestine and pass through the large intestine where they quickly ferment as naturally occurring gut bacteria eat them. The process releases gas that along with excess water can cause abdominal discomfort or pain. We will go into this further in future post.
filI was surprised when I ran across this information about pepper. I like pepper and have always used it liberally and I guess that is a good thing. Perhaps it is why I am a 35+-year breast cancer survivor and have also survived colon cancer, who knows? Here are a couple of the surprising things I discovered about black pepper:
In 2021 a lady who had been a nurse for 13 years wrote an article on facebook. She questioned why doctors don't do certain things for their patients. Following are a couple of the questions she asked that I believe are worthwhile to the public.
Did you know that much of your body's immunity is in the gut or digestive system? As we face fear over disease it is important to have good immunity so you must take care of your gut.
A study from Pennsylviania State University in 2019 found that eating 2 to 3 ounces of walnuts per day as part of a healthy diet was associated with positive changes in the gut. The research found the fatty acids, fiber, and bioactive compounds of walnuts act as food for the microbiome and produce beneficial bacteria.
Just another reason to add a few walnuts to your daily diet.
If you aren't currently eating flaxseed, you probably should be! There are other posts on this blog regarding flaxseed and its health benefits. As I added some to my oatmeal this morning, I thought it might be a good idea to put out another reminder to be sure you are adding it to yours. It is so simple to add some ground flaxseed to oatmeal, baked goods, smoothies, etc and it doesn't even affect the taste. Reminder, also among the many health benefits of flaxseeds are their omega 3 fatty acids that are heart-healthy, lignans that serve as antioxidants, and don't forget they are high fiber which is very helpful to maintaining a healthy digestive tract.
What, you say? Cayenne pepper and chili flakes in relationship to cancer? The answer is yes! These foods or spices however you want to consider them, are something we should all be eating. Not only are they "active" calories which have been discussed on this blog, they have protective properties! Some of the active benefits of eating these items are that they can stimulate appetite in those who are suffering a loss of appetite due to illness and/or drugs. They are also digestive aids, anti-inflammatories, and antibacterial. The capsacain that protects chili peppers from disease may also extend that protection to humans! Studies show that capsacain decreases PSA levels, the antigen whose level normally rises as prostate cancer develops. It may also protect against stomach cancer and may even affect the spread of brain and spinal cord tumors known as gliomas.
If you follow my blogs, you know that as a diabetic I constantly talk about cinnamon being a blood-sugar stabilizer. But I haven't often mentioned that cinnamon is also good for your stomach and digestive system. Cinnamon has been used for generations to treat problems such as morning sickness and diarrhea. But most fail to realize that cinnamon is also effective in breaking up gas bubbles. I have a problem with gas since I have had parts of my digestive system removed. When I started really increasing the cinnamon in my diet to help stabilize my blood sugar, I found another good side effect- less gas. As I researched cinnamon, I discovered it does break up gas bubbles!
What and when foods or beverages go into your mouth have a lot to do with how well you will sleep. And a good night's sleep is essential to good health. Here are a few tips regarding this subject:
