Category Archives: plant-based foods

Ten foods to prevent and stop diabetes

Ten foods to prevent and stop diabetes

by Yanjun 


(NaturalNews) Diabetes is a disorder wherein the body cannot control its level of blood glucose or sugar. While many of the foods today contain high levels of diabetes-inducing sugar, there are ten amazingly healthy foods that can actually prevent diabetes from developing. Not only do these foods control blood sugar levels, but they are also packed with other nutrients and minerals that even those who do not have diabetes will benefit greatly from.

Preventing Diabetes through Diet and Exercise

A healthy diet coupled with a healthy lifestyle of exercise to maintain a normal weight is a sure-fire way to prevent diabetes type 2 or adult-onset diabetes. This is according to research as well as diabetes educators from the Healthcare and Education for the American Diabetes Association (ADA).

Christine Tobin, the president of Healthcare and Education for the ADA, said that, while there are a whole list of foods that can be considered as “superfoods” in terms of diabetes-prevention, her association recognizes the top ten of these foods that can help those with both type 1 and type 2 diabetes. These foods contain vitamins and minerals such as calcium, magnesium, potassium and vitamins A, C and E. These foods are also rich in fiber, which helps in suppressing cravings by keeping the blood sugar and the glycemic index low for longer periods. On top of that, these foods also control blood cholesterol and blood pressure levels, keeping them at healthy levels.

These are all very important to those with diabetes, but even normal people can benefit from these foods too:

  • Beans

Black, pinto, navy, kidney or other beans might be high in calories, but they are also rich in fiber and other nutrients. Rich in fiber means that they will help people feel full for longer periods.

  • Dark, Leafy Greens

Spinach, mustard greens, collard greens, kale and others are not only high in nutrients but also low in carbohydrates. Greens are also very low in calories, so people can eat as much of them as they as want!

  • Citruses

Grapefruit, oranges, lemons and other citrus fruits are good for the heart because of their high content of vitamin C. Whole fruits are better than juices, since the fruit contains the fiber, which slows down the body’s absorption of sugar.

  • Sweet Potatoes

Sweet potatoes are better than other types of potatoes, because they have a low glycemic index. This means that sweet potatoes will not cause blood sugar levels to spike. They are also high in vitamin A.

  • Berries

Fresh, whole strawberries, blueberries, cranberries and any other variants are rich in vitamins, antioxidants and fiber. Add fresh berries into salads or cereal, or make into smoothies.

  • Tomatoes

Tomatoes can be eaten either raw or cooked, and they are low in calories too. They can be served in a variety of ways, as side dishes, mixed in salads and soups or as a base sauce for casseroles or stews. Tomatoes are rich in vitamins E and C and iron.

  • Fish

Salmon, mackerel, albacore tuna, herring and halibut are all rich in omega-3, a kind of fatty acid that strengthens the heart and prevents diabetes. The best way to enjoy these fishes and their benefits is to serve them broiled or in soups. Frying them in batter and breading defeats the purpose.

  • Whole Grains

Oatmeal, pearled barley and other whole grain products, like bread and pasta, all contain high amounts of fiber. They also contain essential nutrients like chromium, magnesium, omega-3 and folate.

  • Nuts

Nuts are high in omega-3 and other good fatty acids. These kinds of fats protect and help the heart rather than burden it. However, one should not eat too much, as they are high in calories. A small handful, or roughly 1.5 ounces, is enough for a healthy snack.

  • Fat-Free Yogurt and Milk

Both are rich in calcium and vitamin D and are also good choices to help keep cravings under control.

It is quite easy to lose control and to splurge on food, but a good choice would be to splurge on these ten healthy foods rather than on sweets like chocolate.

Sources for this article include:

http://www.helpguide.org

http://health.usnews.com

http://science.naturalnews.com

The best plant-based sources of protein


by Michael Ravensthorpe 

(NaturalNews) Vegetarians and vegans are often presented with a familiar question: “How do you get enough protein?” The question is understandable, since today’s nutritionists place a disproportionate amount of emphasis on meat as a protein source. In reality though, many plants contain protein quantities by mass that match or even exceed that of beef, poultry and fish. The best of them are listed below.

The best vegetarian protein sources

Spirulina and chlorella – Natural health researchers often consider these green algae to be the ultimate “superfoods,” and for good reason: Aside from containing unsurpassed levels of chlorophyll and iron, spirulina and chlorella also contain 12 times more digestible protein than beef. Indeed, spirulina and chlorella are comprised of between 45-75 percent pure plant protein by mass. Consequently, spirulina and chlorella tablets and powders remain the protein source of choice for vegetarian and vegan body-builders seeking to improve muscle mass.

Sun-dried tomatoes – Second to spirulina and chlorella in the protein department are sun-dried tomatoes, which are tomatoes that have undergone an intensive moisture-removal process. Sun-dried tomatoes are extraordinarily rich in potassium, dietary fiber, vitamin K and a host of other nutrients. What really makes them stand out, however, is their whopping 11-16 percent protein content by mass – making them the most protein-rich fruits.

Beans – All beans are high in protein, though some are higher than others. Studies have shown that soybeans contain the largest amounts of protein (between 9 and 13 percent), followed closely by winged beans (9-12 percent). Lima, kidney, pinto, white and garbanzo beans are also good sources.

Buckwheat – Buckwheat is a gluten-free seed with a low glycemic index and more protein per 100 grams than corn, rice, millet or wheat. Furthermore, it possesses a unique amino acid profile; since buckwheat is high in arginine and lysine, it has the power to increase the protein value of cereal grains and beans consumed that same day.

Quinoa – Like buckwheat, quinoa is a gluten-free, low GI seed that contains almost as much protein as the best beans and legumes (often as high as 14 percent). It is also a good source of dietary fiber, phosphorous, iron and magnesium and makes a great substitute to rice or couscous.

Spinach – While spinach is famously high in iron, it also contains generous quantities of protein – sometimes up to 13 percent, although this figure varies wildly based on leaf quality. Spinach is extremely versatile (it can be added to pasta, salads, soups, casseroles and even pizzas), so there are many ways to disguise its unattractive taste.

Peas – Peas contains eight percent protein, making them one of the best common vegetable sources after spinach. Peas are also a good source of vitamin A and iron and are easy to incorporate into many meals.

Sweetcorn – Corn on the cob is high in protein and calories, making it a good food to eat before exercising. Just make sure you buy organic corn, especially in the United States.

Brussels sprouts – Sprouts are rich in protein and vitamin C and are a good weight loss food due to their low calorie and fat levels.

Sources for this article include:

http://www.whfoods.com

http://healthyeating.sfgate.com

http://www.chlorellafactor.com

http://science.naturalnews.com

http://science.naturalnews.com

http://science.naturalnews.com

http://science.naturalnews.com

20 foods for a flat stomach

by Yanjun 

(NaturalNews) A flat stomach is a quest that has remained elusive for many people all over the world. Dieters often shy away from food to keep their slim figures. Food experts, however, have discovered several foods that actually help flatten the stomach.

These 20 foods help burn the fat away to reveal a sexy, flat tummy:

  • Green Tea

Green tea stimulates the body’s metabolism and can also suppress the absorption of fat. Drinking it daily aids in weight loss.

  • Olive Oil

Olive oil has many benefits, but the main benefit is that it lowers LDL cholesterol – the “bad” cholesterol – and raises HDL cholesterol – the “good” cholesterol. It is also rich in phenol, an antioxidant that protects the walls of the arteries from cholesterol or fatty buildup.

  • Lemon

Weight-watchers should reduce their intake of sugar, and that means soda pop, alcohol and most bottled or canned fruit drinks. Try drinking lemon water instead. It is refreshing and bursting with vitamin C as well.

  • Chicken

This white meat is more meat and less fat, making it a good source of meat protein.

  • Cinnamon

Cinnamon can prevent diabetes by lowering blood sugar levels. While it is packed with antioxidants, cinnamon can also prevent bloating.

  • Green Chai Tea

Chai tea is full of flavor from the spices but without the guilty calories. Homemade chai will also give healthier milk choices, and the addition of green tea will speed up the body’s metabolic rate.

  • Cucumbers

Cucumbers are a great refreshing and crunchy snack. They are satisfying and low in calories.

  • Bran

Cereal is high in calories. Replacing it with bran will not only cut the excess calories but will also increase the body’s supply of fiber.

  • Low-Fat Yogurt

Yogurt is rich in protein, with three quarters of a cup serving 9 grams of it. Not only that, but yogurt is also rich in B vitamins and bone-strengthening calcium.

  • Legumes

Legumes are a generally nutritious food packed with protein, B vitamins, potassium, iron and other trace minerals. Legumes are also a great source of insoluble and soluble fiber, which helps control optimum blood cholesterol levels. Legumes are ideal for dieters, since it is heavy on the stomach and controls cravings by controlling the body’s levels of blood glucose.

  • Turmeric

Turmeric is rich in curcumin, which is a powerful antioxidant. Turmeric also has antiviral, anti-inflammatory, antifungal, anti-cancer and antibacterial properties.

  • Quinoa

This whole grain is a wonderful alternative to other grains. Rich in protein, fiber, copper, B vitamins, magnesium and manganese.

  • Pears

Pears are incredibly rich in fiber, so much that a medium-sized pear can give 20% of a person’s daily need. The juicy flesh contains soluble fiber and pectin, which lowers the “bad” cholesterol previously mentioned.

  • Dark Chocolate

Eating dark chocolate more frequently results in a lower body mass index, according to studies. As an added bonus, dark chocolate is rich in antioxidants, too.

  • Berries

Juicy, succulent berries are rich in fiber and vitamins. They are also home to some of the most powerful antioxidants in foods, which helps protect the heart and eyes and helps fight off cancer.

  • Leeks

Leeks are rich in manganese, which is an essential mineral that was found to prevent mood swings and menstrual cramps in women who took high amounts of it regularly. Not only that, leeks also help prevent and relieve bloating.

  • Salmon

Salmons of all kinds are rich in heart-friendly omega-3, as well as vitamin D. Bones in canned or processed salmon are also rich in calcium.

  • Miso

Miso has probiotics that aid in digestion and keep the colon and intestinal walls healthy.

  • Eggs

Research by the Rochester Center for Obesity found that those who regularly eat eggs for breakfast tend to take in less calories throughout the day – by around 400 or more. This translates to at least three pounds less in weight in a month.

  • Greens

Leafy green vegetables contain carotenoids, which prevent degenerative eye disease. Spinach alone is rich in vitamin K, which is essential for bone health. Greens are also rich in magnesium, potassium and folate, which lowers blood pressure.

These foods are great, not just because they aid in weight loss and burning fat, but also because they strengthen the body in many ways.

Sources for this article include:


http://www.dailymail.co.uk

http://www.self.com

http://www.fitnessmagazine.com

http://science.naturalnews.com

Eating more plant-based foods helps prevent aggressive prostate cancers: study


by Jonathan Benson, staff writer 

(NaturalNews) Men who incorporate a higher overall ratio of plant-based foods and herbs into their diets can help cut their risk of developing aggressive prostate cancers by at least 25 percent compared to other men, suggests a new University of South Carolina (USC) study. According to the research, which was compiled using data collected on participants in the North Carolina – Louisiana Prostate Cancer Project, antioxidants known as flavonoids are a key, cancer-fighting class of components found in plant-based foods that helps thwart the onset of cancer.

Presented at the recent International Conference on Frontiers in Cancer Prevention Research in Anaheim, California, the study included data on 920 African-American men and 977 Caucasian men, all of whom had been recently diagnosed with prostate cancer. Each of the men filled out questionnaires about food intake, and Susan Steck and her colleagues from USC’s Arnold School of Public Health compiled this information and made comparisons about each of the men’s health conditions in correlation with their diets.

Upon analysis, Steck and her team found that younger men below the age of 65 as well as smokers who consume flavonoid-rich foods such as citrus fruits, tea, grapes, onions, strawberries, and cooked greens have a significantly lower risk of developing aggressive prostate cancers compared to men who do not eat these foods. And those who eat a diverse array of such foods rather than honing in on just one or two, fare even better in the cancer prevention department.

“Incorporating more plant-based foods and beverages, such as fruits, vegetables, herbs and tea, into the diet may offer some protection against aggressive prostate cancer,” said Steck in a recent press release about the findings. “Filling your plate with flavonoid-rich foods is one behavior that can be changed to have a beneficial impact on health.”

“We found that higher total flavonoid intake was associated with reduced odds for aggressive prostate cancer in both African-American and European-American men, but no individual subclass of flavonoids appeared to be protective independently, suggesting that it is important to consume a variety of plant-based foods in the diet, rather than to focus on one specific type of flavonoid or flavonoid-rich food.”

A similar study involving flavonoids and cancer risk out of Harvard Medical School (HMS) was also presented at the conference. Dr. Susanne M. Henning, Ph.D., and her colleagues from HMS evaluated the effects of taking green tea for prostate cancer prevention and found that men who consume green tea have proportionally lower levels of circulating prostate-specific antigen (PSA), which are markers commonly attributed to the onset of prostate cancer.

Seven reasons to eat less meat and more plant-based foods

meat

by PF Louis 

(NaturalNews) Not all of us have the same genetic composition or body type. But even so, most of us do well as vegetarians. Not everyone does well with grains, and some of us need or want dairy while others need or want some meat.

Ayurvedic practitioners are usually experts at determining what foods you should eat, and some western health practitioners, whether physicians, chiropractors, or naturopaths have devised methods of their own to determine just what type of diet you should have.

Not all of us can or should be totally vegan, abstaining completely from meat, eggs, or dairy. But most agree that nutrients from greens are extremely vital, and the food you eat should be real and wholesome, which brings us to the first area of selectivity – commercial meat.

Seven reasons to eat no commercial meat and more plant-based food

(1) Commercial meat is factory farmed or CAFO (confined animal food operation). That livestock is cruelly treated and forced into tortuous slaughterhouses that inspire decades of artist renderings of hell. None of this should be supported for obvious humane reasons.

Before their tortuous demise, livestock are crowded into confined, disease breeding spaces and constantly injected with antibiotics and/or GMO growth hormones, all of which get passed on to you when you eat their flesh.

They are force fed grains when they should be grazing on grass or at least eating hay. Those grains are usually genetically modified and overly sprayed with herbicides and pesticides, all of which gets passed on to you too.

So in addition to contributing to obscenely cruel animal treatment, you are contributing to your own bad health.

Select only meat, dairy products, and eggs from farms that don’t use CAFO practices but allow their livestock to roam in open areas and graze on their natural diets. This eliminates cruelty and allows the real unadulterated health benefits of meat, eggs, and dairy to get through to you.

(2) Since it takes 100 pounds of grain feed to produce a pound of meat, that much more grain would be available for feeding humans if its not genetically engineered or GMO. Less meat eating allows more soil to be used for plant-based foods while causing less water and soil contamination. It’s simply more ecological.

(3) If you buy non-GMO organic bulk grains and dry legumes, you’ll get plenty of healthy nutrients and sufficient protein at a fraction of the price of meats. (http://www.naturalnews.com)

(4) Plant-based nutrients provide protein by surrendering essential amino acids that allow your body to form complete proteins. Breaking down complete proteins from cooked meats demands a lot of metabolic enzyme production, straining your pancreas to the point of exhaustion.

Metabolic pancreatic enzymes are proteins strong enough to penetrate and destroy free roaming cancer cells before tumors are formed. You need them for that, and therein lies a reason why heavy meat eaters are more prone to cancer. (http://www.naturalnews.com/031411_cancer_prevention.html)

(5) Most of the industrialized world is magnesium deficient. Magnesium is involved with over 300 metabolic processes in our bodies. Fresh, organic greens are a good source of magnesium.

Even unadulterated meat and raw dairy from grass fed cows can help pass on some magnesium from their consumed chlorophyll.

When it comes to dairy, don’t bother with pasteurized products. They are food-like substances and not real food after their enzymes and major nutrients are cooked out. Try to get raw dairy or don’t bother.

Meat from antibiotic injected CAFO cows as well as GMO grains or soy destroys your friendly gut bacteria. This intestinal flora is essential for your digestion, and it’s a major part of your total immune system. (http://www.naturalnews.com/033094_gut_health_brain.html)

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