If you followed our article last week, you would have read about the first 3 healthy whole foods all diets and healthy lifestyle modifications include. In this article, we will cover the remaining 3 foods.
Studies have shown that people who regularly eat nuts are less likely to gain weight over a five year period, or struggle with becoming overweight and obese. Walnuts too are rich in omega 3’s, as well as fiber, magnesium and antioxidants. Further studies have shown that walnuts may aid in support of a healthy gut, weight control and lowering the chances of some cancers. Walnuts also play a key role in more than 300 biochemical processes within the body!
Walnuts are great to eat alone as a snack, or they can be mixed in with some of your favorite sweet and savory foods, such as pastries, yogurt, breakfast bars, or alongside your choice of protein.
Olive oil has always been a healthy staple of almost all diets, and is one of the healthy fats we should all turn to. Because it is rich in healthy monounsaturated fats, choosing olive oil above all other oils can lower your risk of heart disease, high blood pressure, diabetes and obesity. Olive oil also has many anti-inflammatory properties which can help prevent strokes, bone and joint issues such as rheumatoid arthritis and osteoarthritis, and even some cancers.
Olive oil can and should be used for all your cooking needs, such as pastas, desserts, sautéing vegetables and even in soups.
Because berries contain natural sugar (and a high carbohydrate count for specific types) many people are nervous that consuming these will increase weight gain and affect their diabetes. In reality, like with all foods, consuming fruit in moderation- especially berries- can provide a source of natural sweetness to your meal plan and cut cravings if you are trying to lower your sugar intake. In fact, berries have been found to improve blood sugar and insulin response. Berries are full of antioxidants, which help fight off inflammation and diseases. Berries are also packed with different vitamins which our bodies need to carry out daily functions. Berries have even been found to improve brain function.
If you are watching your carbohydrates, the best berries to eat are blackberries, strawberries and raspberries. Berries can be eaten as a light snack, accompany your breakfast, or blended together into a delicious smoothie.
When researching different diets, you will most likely come across many different approved food lists, and this can become overwhelming. However, as we mentioned at the beginning of this article, try and focus on creating many meals with what you can eat rather than what you cannot. And whichever diet and meal plan you do end up choosing, try and incorporate the foods mentioned in this list. These 6 whole foods are approved for all diets and will help you be on your way to a healthier you!
Call our office at 662-280-8222 or email [email protected] if you have questions.
Ulric Duncan MD, Diplomate of Obesity Medicine
9140 Highway 51 North
Southaven MS 38671
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Written by Zeenat Mirza