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Jun 19

Healthline: Medical information and health advice you can trust.

Tangy cottage cheese is a staple of many low-calorie diets. Its not surprising that its become a fad diet on its own.

The cottage cheese diet is a calorie-restricted, low-carbohydrate diet. Its meant to help you lose weight quickly. Heres a look at the pros and cons of this crash diet.

Theres no official version of the cottage cheese diet. Its simply an eating plan where you eat only cottage cheese at each meal for at least three days. Some people also eat fresh fruits and vegetables in moderation.

Alcohol, fruit juice, sodas, and other sweetened beverages are usually avoided.

The main benefit of the cottage cheese diet is fast weight loss. Any diet that greatly restricts calories usually results in weight loss. However, you may lose mostly water weight and not fat.

Cottage cheese is also inexpensive and easy to find. A large tub is usually only a few dollars at the grocery store. This makes the cottage cheese diet appealing if youre on a tight budget.

The cottage cheese diet is convenient. There are no complicated recipes or shopping lists. You dont have to count calories or points, or weigh your food.

Cottage cheese is portable and easy to pack, so you can take it with you to work or school.

Cottage cheese is high in protein. One cup of low-fat cottage cheese has a whopping 28 grams (g) and only 163 calories.

High-protein foods digest slowly. This helps keep you feeling full longer and makes you less likely to overeat.

Protein also helps keep blood sugar levels stable, and helps build muscle. Discover more benefits of protein.

If you like the taste of cottage cheese, youll probably enjoy this diet, at least for the short term. You can change it up by topping your cottage cheese meals with seasonings, including:

Like any restrictive eating plan, the cottage cheese diet also has its downsides.

If you only eat cottage cheese all day, you may get bored and abandon the diet. This could lead to binge eating and ultimately sabotage your weight loss goals.

Diet restrictions may trigger food cravings. The results of a 2017 study found that people with restricted diets experienced more food cravings and ate larger amounts of the foods they craved.

Cottage cheese contains no fiber. The recommended daily intake (RDI) of fiber is 25 g for women ages 19 to 50 and 38 g for men ages 19 to 50. People over 50 require a little less.

A low-fiber diet is linked to constipation, hemorrhoids, and diverticular disease.

Fiber helps control blood sugar levels and lower cholesterol. Unless theres a medical reason you need to restrict fiber, its important to eat as much as you can each day.

You may have heard that your body goes into starvation mode when you restrict the number of calories you eat. This may be true for long-term diets, but its unlikely to happen if you only limit calories for a few days.

However, if you eat limited calories on a regular basis and dont exercise, your metabolism may slow and cause your weight loss to plateau.

A 2015 study found that people who were overweight and followed a low-calorie diet without exercise lost weight. They also experienced a drop in their metabolism and reduced their physical activity over time.

Study participants who exercised and ate a low-calorie diet also lost weight, but their metabolism didnt slow down.

Cottage cheese is a good source of some vitamins and minerals, but it only contains small amounts of others, or none at all.

If you only eat cottage cheese throughout the day, you wont get the RDI of all the nutrients your body needs to function well. You may lose energy throughout the day, especially if you exercise.

One cup of low-fat cottage cheese contains over 900 mg of sodium. This is close to 40 percent of the RDI. If you eat several servings throughout the day, youll quickly go over the sodium RDI.

Too much sodium may lead to:

This defeats the fast weight loss goal of a crash diet.

The side effects may be temporary, but if you frequently go on the cottage cheese diet and consistently consume too much sodium, serious problems may occur, such as:

You can cut calories and fat from your diet and promote healthy weight loss by substituting cottage cheese for other foods. Here are some suggestions:

If youre trying to fit into your favorite little black dress by the weekend, the cottage cheese diet may help you lose a few fast pounds. Its not healthy for the long term, though.

If you want to try the diet, do it for the shortest amount of time possible and eat low-sodium varieties of cottage cheese.

For maximum nutrients, top your cottage cheese with fresh fruit or chopped nuts or seeds. Eat a couple of healthy high-fiber snacks each day as well.

Its also important to drink plenty of water throughout the day.

If youre healthy, eating cottage cheese exclusively for a few days probably wont harm you.

If you do it regularly, all bets are off. You may become nutrient-deficient and start a cycle of yo-yo dieting that makes it difficult to maintain a healthy weight over the long term.

Instead of using cottage cheese as the staple of a crash diet, incorporate it into a healthy eating plan that promotes long-term weight loss and maintenance.

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Healthline: Medical information and health advice you can trust.

Jun 19

Im an RD, and Theres a Problem With the Mediterranean Diet We Need to Talk About – Self

We also need to consider autonomy, culture, preference, taste, ancestry, and variety, which are all just as important factors. When we use the nutrient-only focus on foods to categorize them as good and bad, it creates a hierarchy, and makes it difficult for us to recognize that all foods have a place in our diet.

Besides, a good or a healthy food for someone might look very different from that of another person. Eating is all very individualized, and your specific body, and any medical conditions or sensitivities that you have, come into play here big time. For instance, if someone has celiac disease, whole wheatoften a preferred health food choicewould actually not be good for them. If someone has GI issues like diarrhea, it might be a good idea to limit high-fiber foods such as certain vegetables and grains.

Not to mention, we have taste buds for a reason. Just because a certain food isnt providing you with certain nutrients, it doesnt make it bad. It might be providing you with nourishment for your soul, comfort, joy, or a social connection, and thats so, so important to your overall wellbeing (and, yep, your health).

We need to redefine healthy to better honor lived experience and circumstance, Kathleen Meehan MS, RD, a dietitian based in Los Angeles, tells SELF.

Different foods provide different nutrients, which is more than OK. Some foods will provide us with more fiber. Some with more calcium and some with iron. Food is also meant to provide memories that are comforting to our soul and tied to our culture. These cultural ties are vital, and placing a certain cultural food or diet as top tier is unnecessary and untrue. It seeks to strip away the non-nutritive based benefits of eatingand the pride we all take in our culturethat are so important.

By celebrating the Mediterranean way of eating, I believe were letting people of other cultures think that their food is inferior.

A lot of this comes down to Eurocentricity. After all, according to the United Nations, there are 21 different countries that make up the Mediterranean. But when mainstream media tends to highlight the Mediterranean diet, its through a focus on European countries like Italy, France, or Greece, rather than African and Middle Eastern countries like Monaco, Libya, and Egyptwhich, yep, border the Mediterranean, too.

Praising the Mediterranean Diet as the number-one diet in the world sets a dangerous precedent that healthy foods are limited to Eurocentric foods, and that foods from other cultures arent as healthy or good for us, which isnt true, Jasmine Westbrooks, MS, RD, CDCES of EatWell Exchange, Inc, tells SELF. For example, she says, foods like kale and quinoawhich are staples in many wellness recipes and often touted as superfoodsare considered healthy, while collard greens and rice and beans, which are staples in many ethnic cuisines, are often labeled as nutritionally unfit.

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Im an RD, and Theres a Problem With the Mediterranean Diet We Need to Talk About - Self

Jun 19

Majority of Americans believe their diet is far healthier than it actually is – The Hill

Story at a glance

Nearly 42 percent of Americans are obsese and rising incidence has led to increased rates of preventable diseases like type 2 diabetes, stroke, and heart disease across the country.

Driven by a combination of genetics, social determinants of health, and behaviors the growing number of individuals with obesity can also be attributed in part to regular consumption of highly processed foods and less intake of nutritious, and oftentimes more expensive, alternatives.

Despite these proven trends, a majority of people in the United State think their personal diet is healthier than it really is, while individuals frequently overestimate the quality of their diet, according to preliminary research on over 9,700 participants.

Study findings were presented this week at The American Society of Nutritions annual meeting.

Of the more than 9,700 individuals included, around 8,000 inaccurately classified the quality of their diet, 99 percent of whom overestimated the healthfulness of food consumed.

America is changing faster than ever! Add Changing America to your Facebook or Twitter feed to stay on top of the news.

We found that only a small percentage of U.S. adults can accurately assess the healthfulness of their diet, and interestingly, its mostly those who perceive their diet as poor who are able to accurately assess their diet, said lead author Jessica Thomson in a press release.

Past research has also revealed self-rated health can strongly predict morbidity and mortality, but researchers sought to determine whether self-rated diet quality could predict individuals actual diet quality.

Based on individual responses to a 24-hour diet recall questionnaire, participants rated their diet as excellent, very good, good, fair or poor; responses were then used to determine scores.

The highest accuracy was recorded by those who rated their diet as poor, a finding that surprised researchers. Among these participants, researchers scores aligned with those reported 97 percent of the time.

Its unclear whether Americans lack accurate understanding of healthy diet components or simply assess their diets as they wish them to be, Thomson said.

Until we have a better understanding of what individuals consider when assessing the healthfulness of their diet, it will be difficult to determine what knowledge and skills are necessary to improve self-assessment or perception of ones diet quality, she added.

Published on Jun. 17, 2022

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Majority of Americans believe their diet is far healthier than it actually is - The Hill

Jun 19

Diabetes Diet: What are the Best Foods for Diabetes? –

What Is a Diabetes Diet?

A diabetes diet is a specific regimen of eating healthy foods in moderation while sticking to regular mealtimes. The healthy eating plan is naturally rich in nutrients and low in calories and fat. Its key elements are vegetables, fruits, whole grains and healthy fats.

If you have prediabetes or diabetes, your doctor might recommend a dietitian who will work with you to develop a customized meal plan.

A diet that is high in fat, cholesterol and calories may increase your risk of prediabetes and Type 2 diabetes. It can also cause serious health issues in people with Type 1 diabetes. A diabetes diet can help you control your blood sugar, manage your weight and prevent complications.

A diabetes diet plan is a good tool for people living with diabetes that helps them manage their blood sugar. Treating the condition with a structured diet that has a history of success allows someone with Type 2 diabetes to lower blood sugar levels and control the disease.

A healthy diet that keeps your blood sugar within acceptable limits could also prevent the escalation of prediabetes to Type 2 diabetes.

Nearly 10% of women who are pregnant will experience gestational diabetes, which is caused by a form of insulin resistance. Fortunately, it can be managed through lifestyle changes and a gestational diet, often without having to take medication.

A gestational diabetes diet should include plenty of nonstarchy vegetables, lean protein and correctly portioned complex carbohydrates.

Eating foods that are high in calories, sugar, fat, salt and processed carbohydrates can lead to high blood sugar, weight gain, high blood pressure and elevated blood fats (high triglyceride levels), which are risk factors for prediabetes and Type 2 diabetes.

Researchers have found that following a diabetes diet can help reverse prediabetes and control Type 2 diabetes.

Following a diabetes diet plan doesnt mean you cant enjoy delicious food. It is recommended that you choose options from all food groups in portioned amounts.

The following food groups are essential to a successful diabetes diet.

Starchy and sugary carbohydrates raise blood sugar levels. However, they can also help balance your meal plan in the right amounts. Eat healthy carbohydrate foods such as:

Avoid unhealthy carbohydrates, including food and drinks with added sugars, fats and sodium.

Dietary fiber moderates how the body digests food and helps lower blood sugar levels, which makes it an important part of a diabetes diet.

A diabetes diet should include heart-healthy fish rich in omega-3 fatty acids, such as salmon or tuna. However, avoid fried fish or fish with high mercury levels such as swordfish and king mackerel.

Dietitians consider foods containing monounsaturated fats and polyunsaturated fats (such as omega-3) to be healthy fats because they help lower cholesterol levels. Foods in these categories include:

These fats are an important part of a healthy, balanced diet when consumed in moderation. Speak to a registered dietitian to learn more about the right portions for your specific health needs.

Diabetes increases the risk of stroke and heart disease because it accelerates the development of clogged, hardened arteries. Thats why dietitians recommend a healthy diet that avoids the following foods:

Avoid alcohol or drink moderately no more than one to two drinks per day. If you do drink, make an effort to eat at the same time. Drinking large amounts of alcohol with no food can drop your blood sugar to dangerous levels.

A diabetes diet plan helps your body better use the insulin it naturally produces or gets through medication. This leads to controlled blood sugar levels.

One example of a diabetes diet plan is the plate method, a simple way of planning your diet and portions. Some general guidelines include:

Counting carbohydrates to keep track of the amount you consume in each snack or meal is another way to ensure your diabetes diet plan stays on track. Carbohydrate information can be found on the nutrition facts label of most products.

Using the glycemic index method of selecting carbohydrates also helps control your blood glucose levels. The index rates how quickly the food will affect your blood glucose levels by using high and low values.

A dietitian can help you put together the right diabetes diet plan based on your lifestyle and health goals.

Embracing a diabetes diet helps keep your blood sugar levels in control. It is also effective in preventing diabetes and its complications, reversing prediabetes, and in managing your diabetes treatment.

In addition to diabetes prevention and control, a diabetes diet promotes healthy eating and helps lower and maintain your body weight, reducing the risk of obesity, cardiovascular disease and certain cancers.

If you are experiencing symptoms of diabetes, your physician might recommend a diabetes test. You can also obtain more health information on diabetes diet plans from your doctor or nutritionist.

Please seek the advice of a medical professional before making health care decisions.

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Jun 19

This Will Help You (Finally!) Pinpoint The Eating Style Your Body May Need –

The elimination diet is not a long-term eating plan and should not be followed for the sake of weight loss. By nature, it is a highly restrictive plan, so if you have a history of disordered eating, it's even more important to discuss a safe approach with your health care professional.

"Individuals with no clinical symptoms related to diet and food consumption do not need to follow an elimination diet," notes Barreto. "Individuals going through treatments or on medications should consult with the medical team before trying an elimination diet."

Moday also adds that those who struggle with vitamin and mineral deficiencies or are presently underweight should avoid following this eating plan.

It's also worth noting that eliminating foods that don't need to be removed from your diet may actually have a negative effect on your body over time, as you deprive yourself of vital nutrients. "Recent studies have found that people who eliminate gluten when they don't need to increase their risk of heart disease," integrative gastroenterologist Will Bulsiewicz, M.D., MSCI, previously shared with mindbodygreen. Eliminating any and all grains can also be harmful to the gut, he adds.

This also extends to vegetables that may be causing you stomach discomfort. While it may seem like the natural next step to remove veggies from your diet that are making you feel ill, Bulsiewicz says this may not be the solution. "Digestive distress after eating fiber and plant foods is due to a gut that's overwhelmed. For some, this is just overdoing it with one big meal. But for most, this is evidence of a damaged gut," he explains. "You may have been told that this is proof that these foods are causing inflammation. They're not. It's just sloppy digestion."

This Will Help You (Finally!) Pinpoint The Eating Style Your Body May Need -

Jun 19

The power of diet: how nutrition helps with ADHD, cancer – The Union Leader


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The power of diet: how nutrition helps with ADHD, cancer - The Union Leader

Jun 19

4 useless supplements you’re likely already getting enough of through your diet, according to nutrition experts – Yahoo News

the US Food and Drug Administration stopped requiring sellers to label the daily value of vitamin C and vitamin A on nutrition labels because "deficiencies of these vitamins are rare today."Crystal Cox/Business Insider

Vitamins A, C, B and zinc are nutrients that Americans typically get enough of through their diet.

Nutrition experts said Americans should try to get all nutrients from food rather than through supplements.

Taking additional vitamin C and zinc will likely not prevent a cold, and excess amounts get peed out.

The supplement industry is exploding, but nutrition experts don't recommend getting your vitamins and minerals from pills.

Supplement sales reached a record-breaking $55 billion in sales in 2020, and the industry has recorded huge gains since the onset of the COVID-19 pandemic.

Emma Laing, a clinical professor at the University of Georgia and a registered dietitian, said mosthealthy adults get their nutrients through food rather than supplements, as food offers biochemicals and fiber that don't come from a pill.

"Foods like whole grains, vegetables, and legumes are generally considered affordable foods that are also nutrient-rich," Laing told Insider. "It would be difficult to manufacture a supplement that would mimic the exact nutrient profile of these foods and yield the same health benefits."

Plus, Americans may not realize they are getting enough vitamins and minerals through their diet already. Insider spoke with three dietitians to understand which vitamins and minerals Americans are typically eating enough of through their diet, makingsupplements unnecessary.

Though Americans typically get enough vitamins A, C, B and zinc through the Western diet, experts said people should strive to get every nutrient through a balanced diet. People with deficiencies diagnosed by a doctor, or those who have limited diets due to food allergy or intolerance, could require supplements, per Laing.

In 2018, the US Food and Drug Administration stopped requiring sellers to label the daily value of vitamin C and vitamin A on nutrition labels because of how rare deficiencies of these vitamins are. The two nutrients are found in a variety of fruits and vegetables, and it doesn't take much to get your daily requirement: just one orange has most vitamin C you need for the day, per Medical News Today.

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Because of vitamin C's immune boosting properties, some people take the supplement to prevent colds. Kirstin Vollrath, a registered dietitian and professor at the University of Houston, said taking vitamin C and zinc together at the start of a cold might reduce its symptoms or length, but won't stop the virus. A 2013 review of placebo-controlled trials did not find evidence vitamin C supplementation prevents colds.

"Our bodies are much more sophisticated than we give them credit for," Vollrath said. "Your body knows how much vitamin C it needs, and once it's got enough to be able to function, the rest of it is going to be excreted mostly through urine."

Like with vitamin C, the FDA stopped requiring food manufacturers to label the daily percentage of vitamin A due to the rarity of deficiencies.

Vollrath said though globally vitamin A deficiency is a common cause for blindness, the averageWestern diet contains enough of the nutrient.

In fact, Vollrath said Americans are more likely to over do it on vitamin A. Vitamin A toxicity occurs usually when taking too many supplements and can cause nausea, headaches, and blurred vision.

"When people think about vitamins, it's never more is better," Vollrath said. "We always need enough, and sometimes more is harmful."

There are several different types of vitamin B, including thiamin (B1), riboflavin (B2), and cobalamin (B12). Vitamin B helps convert food into energy, boosts immunity, and assists in making new cells, according to Harvard Medical School.

Michelle Averill, the associate director of the University of Washington's Graduate Coordinated Program in Dietetics, said generally Americans are "doing fine" with getting enough vitamin B, particularly if they are eating grains fortified with the nutrient. Averill said research has indicated there is "very little benefit" from taking vitamin B supplements.

Vitamin B12 is a different story, Averill said, as vegetarians and vegans might not get enough of the nutrient since it's found primarily in animal products. Vitamin B12 deficiencies can cause anemia, sensory problems, and nerve damage.

Averill said young kids can benefit from getting more zinc, but the deficiencies of the mineral should not concern most adults.

"We're not really that deficient in it," Averill said. "There's very little evidence to suggest that you could take it and prevent things.

She said many people have tried taking zinc supplements to prevent or minimize a cold. A recent analysis of 28 controlled trials found zinc had a moderate to no effect on easing the symptoms of a cold, though it can shorten the duration of symptoms.

But according to Averill, zinc has to be in the body before exposure to the virus to have the best results. Plus, taking zinc supplements through nasal sprays can lead to permanent loss of smell, according to Mayo Clinic.

Though most healthy Americans wouldn't benefit from supplements like vitamin C, vitamin A, vitamin B, and zinc, Laing said there are groups of people who may require it. The groups include people with a deficiency diagnosed by a doctor, those with limited diets due to food allergy or intolerance, infants, and people planning for pregnancy or who are pregnant. Certain health conditions and medicines may require supplementation as well, according to Laing.

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4 useless supplements you're likely already getting enough of through your diet, according to nutrition experts - Yahoo News

Jun 19

Mediterranean diet better for weight loss, brain health AND can add years to your life – The Mirror

Everyone wants to know the secret to longevity, and the answer will often come down to what you are putting in your body. Food and the right type of diet will always be key, but that doesn't have to mean a lifetime of dull dishes, say experts

Image: Getty Images/Image Source)

Living a life relatively disease-free is the dream of many.

Upon entering the golden years, being able to enjoy that time in a healthy manner can be achievable, but the foods you eat will be the critical determining factor.

Studies have shown that living in a hotter climate where the pace of life is much slower, as well as having a more balanced lifestyle, can increase your life expectancy.

For those of us who are unable to up sticks and move abroad, adopting our diet is a key way to help reduce age-related diseases and boost longevity.

This is where one of the most popular diets come into play bursting with freshness and flavour and a helping hand in fighting age-related diseases.

The Mediterranean diet is a way of eating that's rich in vegetables, fruits, nuts, beans and peas, unrefined grains, olive oil and fish.

It keeps dairy, meat and saturated fats to a minimum. And you can have a glass of red wine with dinner without cheating.

The diet has been consistently linked with health benefits including helping reducing obesity risk, and it can lower your risk for chronic issues such as cardiovascular diseases.

Scientific studies conducted on this way of eating show that the average lifespan can be extended - as weve seen from looking at countries in the Mediterranean that tend to have good levels of longevity - and whats more, better quality of life in their ageing populations.

In many countries, fresh fruit and vegetables are widely used to create tasty, healthy meals.

Frozen ready meals and canned food arent really common.

Seafood is also widely available at a good price, meaning that its easier to get life-enhancing omega-3 oils into your diet.

According to one study published in the medical journal of the American Academy of Neurology, eating a Mediterranean-style diet may help protect the brain from Alzheimers disease.

Researchers found that eating a diet high in unsaturated fats, fish, fruits, and vegetables and low in dairy and red meat helped to cleanse the brain of the protein build-up associated with memory loss and dementia.

Study participants involved in the research performed better on cognitive tests and showed less brain volume shrinkage and protein biomarkers associated with Alzheimers, further proving how diet can help improve brain health.


Many foods of the Mediterranean diet have high antioxidant content and it has been found that diets rich in antioxidants reap health benefits correlated with a significant decrease in weight gain.

More and more research is also confirming how good fat found in olive oil does not make you fat.

Of course, as with everything, moderation is always best but olive oil contains monounsaturated fat which is great for overall health and the waistline.

Key health benefits evident from adopting a Mediterranean diet include:

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Mediterranean diet better for weight loss, brain health AND can add years to your life - The Mirror

Jun 19

8 Best Carbs You Should Be Eating Every Day, Say Dietitians Eat This Not That – Eat This, Not That

Many people are still afraid to eat carbohydrates because of what they've been told in recent years. Things like the Atkins Diet and the Keto Diet have led people to believe that avoiding carbs is the only way you can lose weight or live a healthy life.

But carbohydrates are crucial for your health and unless you have a specific health complication that says otherwise, should be consumed regularly. It's important to remember, however, that not all carbs are created equal. To learn more about which carbs are healthiest and which ones you can steer clear of, we talked with a few expert dietitians.

Continue reading to learn more about the best carbs you can eat, and for more healthy eating tips check out 6 Best Eating Habits to Reduce Inflammation as You Age.

Sweet potatoes are a healthy carb that can provide plenty of benefits and can be a nutritious addition to your daily diet.

"Eating sweet potatoes regularly is a great addition to a balanced diet when you are trying to make healthy food choices. A plain medium sweet potato has around 103 calories, and four of its 20 grams of carbohydrate per serving come from fiber, a nutrient that keeps you satisfied and aids in proper gastrointestinal health. Its bright orange color indicates a high amount of beta-carotene, which is essential for eye health," says registered dietitian Carrie GabrielMS, RDN.

Curious about how to add these orange potatoes to your diet? Gabriel says, "sweet potatoes are also easy to load with other foods like black beans and salsa or ground turkey, spinach, and a little olive oil, or you can slice them up and roast them or throw them in the air fryer with some seasonings for a healthier version of French fries."

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Oats are some of the healthiest carbs you can consume because of their high fiber content.

"Oats are a carbohydrate I consume regularly because they are so versatile. Oatmeal has soluble and insoluble fiber to aid in digestion and has been proven to have anti-diabetes and cholesterol-lowering properties. It is great to cook oats traditionally on the stove. However nowadays, making overnight oats with a variety of fruits and nuts, or baking your oatmeal into squares or muffins in the oven, cutting it into pieces, and serving it with a scoop of Greek yogurt is also a popular way to consume this satisfying complex carbohydrate," says Gabriel.

RELATED:What Happens to Your Waistline When You Eat Oatmeal

People often choose quinoa as an alternative to rice, which can provide you with plenty of helpful fiber.6254a4d1642c605c54bf1cab17d50f1e

"Quinoa is a source of carbohydrate that is healthy to consume on a regular basis. Not only does it contain fiber, but it is also a source of protein to help you stay full and meet your daily requirement," says registered dietitian Jinan Banna, PhD, RD.

Fruit is a great way to get your daily servings of carbs in, and their natural sweetness can help curb sugar cravings as well.

"Apples are also rich in soluble fibers with prebiotic benefits. Pectin is one such example, and it provides the necessary nourishment needed to support the production of short-chain fatty acids (SCFAs) to fuel our gut microbiome. Plant-based sources like beans, legumes, nuts, and seeds are also rich in these soluble fibers," says registered dietitian Rachel Fine, RDN and owner of To The Pointe Nutrition.

While many people are afraid to eat bread, there is no reason to fear a whole grain or whole wheat bread because it contains plenty of helpful nutrients.

"Whole grains (like quinoa, brown rice, and whole-wheat bread) contain fiber, vitamins and minerals that help keep you fuller longer. They also provide satiety after a meal or snack so you're less likely to overeat," says registered dietitian Janet Coleman, RD with The Consumer Mag.

Although many people might not think of them as a carb, legumes and beans are a healthy carbohydrate source.

"Legumes such as beans, lentils, chickpeas are starchy but also an excellent source of plant protein and fiber. Many studies have found that including them regularly can help with heart health, blood pressure, decreasing risk for cancer, and weight management," says registered dietitianVandana Sheth, RDN, CDCES, FAND.

Adding berries to your daily diet is a delicious way to ensure you're getting the proper nutrients your body needs on a daily basis.

"Berries are delicious, high in fiber, and rich in vitamins, minerals, and antioxidants. They are a perfect sweet treat as is or added to a meal," says Sheth.

And lastly, don't forget about your veggies. These healthy carbs are crucial for your health and should be consumed regularly.

"Vegetables are a great source of vitamins A and K, as well as potassium. They're also low in calories, which is good news if you're trying to lose weight," says Coleman.

See more here:
8 Best Carbs You Should Be Eating Every Day, Say Dietitians Eat This Not That - Eat This, Not That

Jun 19

The #1 Eating Habit Secretly Increasing Your Blood Pressure Eat This Not That – Eat This, Not That

If your blood is putting too much pressure on the walls of your arteries over an extended amount of time, you're most likely dealing with hypertension, also known as high blood pressure. Increasing blood pressure can stem from a few things, such as your poor eating or drinking habits, as well as lifestyle habits such as lack of exercise or smoking cigarettes.

There are numerous ways to lower your blood pressure, one of which is to change what you put into your bodyand that goes for both foods you should add to your diet as well as those you should cut out. When it comes to cutting things out, there is one eating habit you could be doing that is causing chaos on your blood pressure, and it could make a big difference on your health if you stop it. According to Laura Burak MS, RD, founder of GetNaked Nutrition and author of Slimdown with Smoothiesone major eating habit wreaking havoc on your blood pressure is consuming too much sodium.

"One of the most common dietary habits when it comes to possibly increasing your blood pressure is consuming a diet high in sodium," says Burak. "Which surprisingly, doesn't come from the salt shaker but rather from processed, packaged foods like deli meats, smoked and canned foods, and snack foods like chips and dips."

According to Burak, the American diet is laden with these salty foods, and some people can be more sensitive to them.

Instead, she recommends focusing on consuming more fresh fruits and vegetables. She also recommends eating less packaged items, rinsing off canned foods before eating them, and opting for less salty foods like grilled chicken instead of deli chicken.

There's another eating habit Burak suggests can affect your blood pressure that's exacerbated by consuming too many salty foods: being chronically dehydrated.6254a4d1642c605c54bf1cab17d50f1e

"We simply don't drink enough water, and when you couple a high sodium diet with a lack of water intake, it is a recipe for retaining water, not feeling so great, and possibly increasing your blood pressure," says Burak.

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Although stress is not an eating habit, Burak states that stress is currently and adamantly present in our daily lives, and it still can easily affect our blood pressure through food.

"Higher levels of stress go hand in hand with food choices, which is why you might find yourself reaching for salty crunchy chips or sugary chocolate when you're extra stressed, which in turn can both affect your blood pressure.

Constant sitting is also a non-food-related habit that still affects your body and what it consumes. Burak suggests that a lack of movement causes the food in your body to remain stagnant.

"Since the pandemic, we are more sedentary than ever," says Burak. "There is overwhelming research that moving your body consistently and staying in good shape keeps your heart strong and healthy, and blood pressure at a safe level. Moving and sweating also helps to flush out excess salt intake which can only help blood pressure."

However, although not an eating habit per se, it still affects the way your body handles food.

"When you start at the top and find ways to lower your stress levels, for example by walking outside most days, then your eating and drinking habits will also most likely improve," says Burak. "Looking at the big picture when it comes to habit changes is the most effective and long-lasting way to slowly improve your overall health."

RELATED: The Best Diet to Lower Blood Pressure, Says Dietitian

Kayla Garritano

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The #1 Eating Habit Secretly Increasing Your Blood Pressure Eat This Not That - Eat This, Not That

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