COMPLEX CARBS TO BOOST YOUR MOOD

Feeling down or depressed? Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain.

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LEGUMES FOR SATIETY

Legumes which include beans, lentils, peas are good for you. According to nutritionist it should go without saying that a diet geared towards quashing hunger and overeating should include a daily dose of them. Researchers at the University of Toronto did a review of some studies and confirmed that beans and their counterparts can bolster satiety by up to 31%.  It is suggested one eat a veggie-laced bean salad to take advantage of the legumes' fiber and protein hunger-fighting effect. Research shows plant-based protein can be just as effective at bolstering satiety and prompting weight loss as does animal-based protein.

EAT LEGUMES TO TAME INFLAMMATION

 Continuing on with foods to tame inflammation, we turn to Legumes. Spanish scientists found that eating 4 servings of legumes per week can reduce inflammation. There should be some legumes almost anyone would eat. Some examples of legumes are lentils, beans, peas, chickpeas, carob, and peanuts.  The list is long when you consider the different types of beans, peas, etc. The scientists determined the synergy of fiber, vitamins, and minerals are probably the explanation of why legumes fight inflammation.

Eating 4 servings per week should not be hard as they are good in soups, salads, used to replace meat in some instances, and simply by themselves.

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ARE YOU EATING LEGUMES?

 If the answer to our title question is no, you need to do some work on your diet. Continue reading to understand why.

Legumes are the richest plant-based proteins and contain the third highest protein content in a single serving after meat and fish. However, as compared to meat and fish, it contains much less calories and fat yet gives a whole lot of fiber which helps to prevent diabetes and heart disease. The high fiber content contributes to a low glycemic index (GI) which means that glucose is slowly being released into the bloodstream. This effect control spikes in blood sugar especially after meals and is very beneficial to managing a diabetic blood sugar. 

If legumes are not currently a part of your diet, I suggest you correct that right away. If you don't enjoy a bowl of legumes, add them to soups, salads, etc. but work them into your diet.

PMS AND DIET

A study done four years or so ago at the University of Massachusetts, Amherst, found that women who have problems with PMS could reduce their symptoms by a third or more by eating lots of leafy greens, whole grains, and legumes.  It is believed the high concentrations of the B vitamins thiamin and riboflavin are what helped to ease the symptoms.  If you suffer from PMS, it might just be worth giving your diet a little tweak!

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