Category: Food

healthy flour alternatives

5 Healthy Flour Substitutes (And 6 Reasons to Avoid White Flour)

Posted on | by edenboost

White flour, or refined flour, is an ingredient that is commonly used for baking and cooking. Breads, cookies, cakes, brownies, and even fried chicken has white flour as one of its main ingredients. In this article, we will be discussing the 5 healthy flour substitutes.

Although white flour isn’t entirely harmful for your health (in moderation), there exists a handful of healthier alternatives that you can try. This is highly recommended for those who rely on grain-based carbohydrates for their everyday meals.

6 Reasons to Give Up White/Refined Flour

Refined flour is a product of stripping away the bran and germ of whole grains, leaving only the endosperm, which is the starchy middle layer of grain. Unfortunately, most of the nutritional content of grains are concentrated in the bran (outer layer) and germ (core), which are high in fiber, vitamins, and healthy fats. 

Because of these lost nutrients, researchers found that the consumption of refined flour can increase your risk of developing several health conditions, such as[1]:

  1. Blood sugar, insulin, and metabolic dysfunction. Because the dietary fibers from the bran are stripped off, the high starch content of refined flour will result in a spike in blood sugar upon consumption. If this happens regularly, the blood sugar swings can increase the risk of developing type 2 diabetes and cardiovascular diseases.
  2. Weight gain and obesity. The United States is currently suffering from an obesity epidemic and it is believed that refined grains are a major contributing factor. This is because the consumption of refined flour promotes fat in the body, while impairing the process that burns fat in the body. Additionally, refined flour may promote inflammatory gut microbiota, which can lead to metabolic dysfunction and weight gain. 
  3. Cognitive impairment. Research has shown that chronic elevated blood sugar and insulin resistance can impair cognitive function, which is a result of neuroinflammation caused by poor glucose transport to the brain. 
  4. Food Addiction. Studies have found that refined carbohydrates can trigger food addiction, which is characterized by the compulsive consumption of food. This in turn will cause other health problems, as food addicts tend to consume beyond their daily needs.
  5. Depression. Due to the systemic inflammation caused by high blood sugar levels, refined flour may cause depression as a result of neural imbalances.
  6. Acne. Refined flour can trigger acne due to elevated levels of insulin and inflammation.

The 5 Healthy Flour Substitutes

If your diet is mostly comprised of these refined carbohydrates (especially in Western diets), switching to healthier alternatives will decrease your risk of facing the health problems mentioned earlier.

Here are five healthier alternatives to white flour that you can utilize for a healthier diet.[2]

  1. Almond flour

Because almond is a type of nut, you might be wondering how it is turned into flour. Wheat and other types of grains aren’t the only ones you can turn into flour, as you will see further in this list.

Almond flour is made by blanching almonds to remove their skins, then finely grinding them to achieve a wheat flour-like consistency. When the skins are kept intact before grinding, this becomes almond meal.

Almonds alone are already highly nutritious. They are considered as one of the healthiest nuts out there – 1 ounce of almonds contains 6 grams of protein and 14 grams of good fats. That’s a lot of nutrients for a handful of nuts![3]

almond nuts

Aside from that, almonds are packed with vitamin E, manganese, magnesium, and potassium. 

With almond flour, you’ll be getting all of these benefits, while consuming them as delicious bread and pastries. However, almonds are also high in calories, so you’ll have to be mindful of your portions despite of how nutritious they are. The general rule is that 1 cup of white flour can be substituted by ¼ cup almond flour.

Almond flour has a nutty taste, which will give your baked goods an interesting (but delicious) flavor from the usual. 

  1. Coconut flour

Commonly consumed for its juice, meat, or as an oil, coconuts are a tropical fruit that provides us with plenty of nutrition and uses. But did you know that coconut can also be used as a flour? 

Coconut flour is made by grinding dried coconut meat into a fine powder that is akin to the typical wheat flour. This can be used to make cookies, banana bread, cakes, or even pancakes. 

What makes coconut flour special is that it contains a good amount of healthy fats that are known to benefit our heart health. These fats may also reduce inflammation and help maintain a healthy metabolism. Coconut flour is also rich in antioxidants and appears to have antimicrobial effects as seen in coconut oil. All in all, this will give you an enhanced immunity against chronic diseases and bacterial infections. [4] 

A cup of wheat flour can be substituted by ¼ cup of coconut flour, while the rest of the ¾ can be substituted by a lighter type of flour (ie., almond, hazelnut, cassava). Coconut flour is also highly absorbent; thus, you will need additional moisture and eggs to hold your ingredients together.[5]  

  1. Quinoa

Quinoa has become a popular food among health enthusiasts. There’s no wonder why – this pseudo cereal is not only packed with fibers, but it is also one of the only plants that contains a complete protein, providing us with all of the essential amino acids. This makes it a perfect for vegetarians, vegans, and people who are sensitive to gluten.[2]

Additionally, quinoa contains an impressive amount of vitamins and minerals, along with antioxidant and anti-inflammatory effects that will provide you with a well-rounded nutrition. 

health benefits of quinoa supergrain

When baking with quinoa flour, use approximately ¼ cup to substitute 1 cup of regular wheat flour. Since quinoa is high in proteins and (healthy) fats, it will give a moist texture to your baked goods. Quinoa flour can also taste bitter for some people – if that sounds true for you, the bitterness can be taken away simply by toasting the flour on a dry skillet for 5 to 10 minutes.[6] 

Unlike other gluten-free flours, quinoa flour can provide structure and rise to your baked goods almost like your typical wheat, barley, and rye flours.

  1. Buckwheat flour

Despite its name, buckwheat isn’t actually related to the cereal grain family. Instead, it is much like quinoa, classified as a pseudo cereal. It is much closer related to rhubarb and sorrel, making it completely gluten-free.[7] 

Buckwheat is traditionally harvested in East Asia and Eastern Europe, where it is turned into noodles, bread, or tea. However, it has risen in popularity outside because it is high in minerals and antioxidants, making it a healthy alternative to the typical white flour.[2] 

Multiple studies have shown that people who regularly consume buckwheat experience better cardiovascular health, a lowered risk of diabetes, and a reduced risk of developing breast cancer.[7]

Buckwheat is also rich in prebiotics, which will greatly benefit your gut health.

When baking with buckwheat flour, it shouldn’t completely replace wheat flour as you will end up with an unpalatable product. Instead, the general rule is that 25% of the wheat flour (or other whole grains) required in a recipe should be swapped with buckwheat flour.[8] 

Buckwheat gives an earthy and slightly bitter flavor to your baked goods, which is sought after by home cooks and pastry chefs alike. Buckwheat flour is commonly used to make pizzas, breads, biscuits, and even cakes.    

  1. Whole Wheat Flour

Although it is the precursor to refined flour, whole wheat is still significantly healthier simply because it retains the bran and germ of wheat grain. 

Compared to refined flour, whole wheat flour contains more proteins, fiber, vitamins, and minerals – which is why a piece of whole wheat bread will make you feel fuller than a piece of white bread. However, since whole wheat contains gluten, this is not recommended for those with celiac disease or gluten sensitivity. [2]

The high fiber content of whole wheat can improve your gut health, heart health, and weight loss management. 

When baking with whole wheat flour, expect to produce rougher textures and a pronounced yeasty flavor as compared to refined flour. You can either mix whole wheat with refined or go completely 100% – feel free to experiment according to your tastes.[9] 

Conclusion

Committing to a healthier lifestyle also includes optimizing your diet by including as much nutrients as you can per calorie consumed. 

One of the best ways to do this is to pick healthier ingredients, such as the healthy flour substitutes that we have mentioned in this list. 

With these healthy flour substitutes, you can be creative and experiment with the countless guilt-free pastries that you can bake and eat at your heart’s content.

References

[1] Kresser, C. (2019, April 16) 10 Ways Refined Flour Can Damage Your Health. Retrieved on September 11, 2020, from https://chriskresser.com/10-ways-refined-flour-can-damage-your-health/

[2] Panoff, L. (2020, July 27) 5 of the Healthiest Flours for Every Purpose. Retrieved on September 11, 2020, from https://www.healthline.com/nutrition/healthiest-flour

[3] Raman, R. (2017, April 25) Why Almond Flour Is Better Than Most Other Flours. Retrieved on September 11, 2020, from https://www.healthline.com/nutrition/almond-flour

[4] Boateng, L., Ansong, R., Owusu, W. B., & Steiner-Asiedu, M. (2016). Coconut oil and palm oil’s role in nutrition, health and national development: A review. Ghana medical journal, 50(3), 189–196.

[5] Nourished Kitchen. (2019, January 22) Coconut flour. Retrieved on September 11, 2020, from https://nourishedkitchen.com/baking-with-coconut-flour/

[6] Rimmer, A. (2019, May 3) How to Use Quinoa Flour for Baking and Cooking. Retrieved on September 12, 2020, from https://www.simplyquinoa.com/how-to-use-quinoa-flour/

[7] Buckwheat. (n.d.) Retrieved on September 12, 2020, from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11#healthbenefits

[8] Medrich, A. (2020, May 5) How to Use Buckwheat Flour in Your Baking. Retrieved on September 12, 2020, from https://food52.com/blog/19618-how-and-why-to-use-buckwheat-in-more-of-your-baking

[9] Tremblay, S. (2018, November 19) Healthy Facts About Whole-Wheat Flour Vs. White. Retrieved on September 12, 2020, from https://healthyeating.sfgate.com/healthy-wholewheat-flour-vs-white-3305.html

foods to lower the risk of breast cancer

10 Foods That Can Lower the Risk of Breast Cancer

Posted on | by edenboost

Breast cancer is a highly complex disease that is characterized by the spread of abnormal cell growth that starts in the breasts. 

According to the World Cancer Research Fund, breast cancer is the second most common cancer in the world and is the most commonly occurring cancer among women. Although it is rare, breast cancer occurs in men too, which makes up approximately 1% of breast cancer cases worldwide.[1,2]

Just like most diseases, some of us are genetically predisposed to certain diseases, especially cancer.

Fortunately, there are some scientifically proven preventive measures that one can take to reduce their chances of developing breast cancer. Aside from lifestyle changes or supplements, you can also utilize your everyday diet a source of protection against these chronic diseases. 

In this article, we will be discussing those who are at risk of developing breast cancer – and what you can do to minimize your risk.

The Risk of Developing Breast Cancer

If you’re worried about your chances of developing breast cancer, BreastCancer.org has enumerated the breast cancer risk factors that you can take into consideration.[3] 

  • Being a woman. As we have mentioned earlier, breast cancer is the most common type of cancer that affects women, while it rarely affects men. Unlike most men (whose breasts are rarely fully formed), women’s breasts take between 3-4 years to develop, which happens during puberty. Once the breast is fully developed, breast cells are highly responsive and vulnerable to estrogen and other hormones that normally fluctuate throughout their lifetime. It is only during a woman’s first term pregnancy that the breast cells completely mature and stable. It is this vulnerability and instability which makes women’s breasts so susceptible to cancer!  
  • Age. As we age, out bodies are less capable of repairing the genetic damage that happens within our cells. This is also why people who had been healthy during their younger years will still have a chance of developing chronic diseases, as aging will inevitably make our immunity less effective.
  • Genetics. If you have relatives, especially from your immediate family, who has had breast cancer, then you’re more likely to carry the gene which causes breast cancer.
  • Radiation to chest/face before the age of 30. If you’ve ever underwent radiation treatment on your face or chest for other types of cancers, then you are more likely to develop breast cancer.
  • Race/Ethnicity. Statistically, Caucasian women are more likely to develop breast cancer than Asian, Black, or Hispanic women.
  • Being Overweight. Overweight and obese women (classified as having a BMI above 25) have a higher risk of being diagnosed with breast cancer than women who maintained a healthy weight.
  • Early menstruation. Women who started their menstruation before the age of 12 are found to have a higher risk of breast cancer later in life. This is because the start of menstruation also signals the start of your breasts’ development, which exposes them earlier to hormonal imbalances or fluctuations.
  • Drinking alcohol. Studies have shown that women who frequently consume alcoholic beverages are more likely to be diagnosed with breast cancer. This is because alcohol increases your estrogen levels (along with other hormones), which may lead to the growth of abnormal breast cells. 
  • Lack of exercise. Women who lead sedentary lifestyles are more likely to develop breast cancer. Exercise helps control blood sugar levels and insulin growth, both of which affects the growth of breast cells. By stabilizing your blood sugar and insulin levels, your breast cells will experience less turbulence that may cause abnormal growth.
  • Smoking. Statistically, smoking is linked with a higher risk of developing cancers, including breast cancer.
  • Dense breasts. Women who have denser breasts have less fatty tissue, leaving room to have more glands that drains and produces milk. Statistically, women with denser breasts are twice more likely to develop breast cancer, while it is also harder to detect on the mammogram as the cancer can easily blend in with the normal tissues.
  • Light exposure at night. Women who work night shifts are more likely to develop breast cancer. Scientists believe that this is due to low melatonin levels, which are the sleep inducing hormones that normally peak during nighttime. 
  • History of breast cancer. If you’ve already had breast cancer, you are 3 to 4 times likely to develop cancer again. 

Food That Will Lower Your Breast Cancer Risk

If you believe that you’re at a high risk of developing breast cancer, there are certain preventive measures that you can do to minimize your chances. 

One of the best ways to minimize your risk is by following a healthy diet filled with nutritious food. Below are some examples of food that are scientifically proven to reduce the risk of breast cancer.[12] 

  1. Leafy green vegetables

Vibrant green leafy vegetables such as kale, spinach, arugula, chard, and mustard greens are a nutritional powerhouse. 

What makes these leafy greens so special is that they contain a significantly large amount of carotenoids, which are the compounds that give them their beautiful green colors. These carotenoids, such as beta carotene, lutein, and zeaxanthin, are powerful antioxidants that are known to prevent chronic diseases such as cancer. 

cabbage green leafy vegetable

In fact, one study as able to find that women who consumed more carotenoids were less likely to develop breast cancer, as opposed to those who ate very little leafy greens.[4] 

  1. Citrus fruits

Citrus fruits, such as oranges, lemons, limes, grapefruits, and pomelos, don’t just make refreshing drinks. They’re also rich in compounds that are known to have anti-cancer properties, such as vitamin C, carotenoids, folate, and flavonoid antioxidants.[5]

  1. Fatty fish

Fatty fish, such as salmon, tuna, herring, sardines, and mackerel are among the healthiest species of fish available. In fact, the omega-3 that they contain so much of is sold as food supplements, commonly known as “fish oil”.

Aside from omega-3, fatty fish also contains antioxidants that can protect your body from cancer. For instance, one analysis that involved a total of 800,000 participants’ data found that those who regularly ate omega-3 rich seafood had up to 14% reduced risk of developing breast cancer.[5]

  1. Berries

Strawberries, blueberries, and raspberries are fruits that we typically enjoy as a dessert flavor or as a smoothie. Thankfully, these tasty fruits are also rich in antioxidants, which is known to protect our cells from damage and the spread of cancer cells.[6] 

  1. Fermented food

Most fermented food may smell funky, but don’t let their odor fool you! Fermentation is a process that humans have been practicing for thousands of years now – and this process often leads to a healthier product than whatever food it came from. 

These fermented foods include tofu, kimchi, miso, yogurt, kefir, and sauerkraut. Thanks to the fermentation process, these foods are enriched with probiotics and nutrients that may help reduce the risk of breast cancer.[7]

  1. Garlic and Onions

Allium vegetables, such as garlic, onions, and leeks, are rich in their unique organosulfur compounds, antioxidants, and vitamin C. In fact, one study from Puerto Rico found that women who had high garlic and onion intake were less likely to have breast cancer. This may suggest that allium vegetables have a powerful anticancer effect.[8]

garlic and onions
  1. Apples, peaches, and pears

Perhaps the phrase “an apple a day keeps the doctor away” may have some truth to it after all!

Apples, peaches, and pears have one thing in common – this group of fruits is known to have high levels of vitamin C, fiber, and antioxidants. Along with other vitamins and minerals, this mix of nutrients will effectively increase your immunity and decrease your risk of developing breast cancer.[9]

  1. Cruciferous vegetables

Cruciferous vegetables, which are characterized by their four-petaled flowers (hence the name originating from the New Latin word meaning “cross-bearing”), are some of the healthiest vegetables in the planet. Examples of cruciferous vegetables include broccoli, bok choy, cabbage, brussels sprouts, watercress, and radishes.

This family of vegetables all specifically have glucosinolate compounds, which the body can convert into isothiocyanates that are believed to have anticancer properties.[10]

  1. Beans

For such small and unassuming vegetables, beans pack a lot of nutrients per serving. 

Beans are high in proteins, vitamins, and minerals. However, it is their fiber content that researchers believe to be the source of its anticancer properties. In fact, a study from 2018 found that women who had high bean intake were up to 20% less likely to have breast cancer.[11]

  1. Herbs and spices

The aromatic and flavorful herbs and spices that we use to create complex flavors to our dishes are also a great source of nutrition. Most notably antioxidants, such as curcumin (which is found in turmeric), carvacrol, and rosmarinic acid. 

Just like most antioxidants, these compounds will help protect your cells against damage and free radicals that may cause cancer.

Foods and Beverages to Avoid

Just as there are foods that will decrease your chances of developing breast cancer, there are also those that may increase that risk. Here is a list of foods that are believed to increase the risk of developing breast cancer.[13] 

  • Alcohol: As mentioned earlier, alcohol is known to increase the risk of breast cancer. This is because alcohol has the ability to increase estrogen levels, as well as other hormones that may trigger abnormal growth among breast cells.
  • Fat: While good fats do exist, such as the omega-3 fatty acids that were mentioned earlier, there are also some fats that are detrimental to your health. For instance, trans fat is a common fat that is typically used in processed and fast foods (i.e., potato chips, donuts, French fries, cookies). Scientists were able to find a link between high trans fat intake and breast cancer. If you’re at a high risk of breast cancer, you may want to cut down on your fast food intake! 
  • Sugar: A study involving mice found that those that ate a sugar rich diet were more likely to develop tumors in their mammary glands, which is much like breast cancer in human terms. 
  • Red Meat: Red meat, such as beef, veal, lamb, or pork, have been linked to an increased risk of breast cancer. It doesn’t help that red meat is also commonly sold as processed food! While some red meat can be beneficial every now and then, it’s still best to limit your consumption.

Additional Tips for Reducing Breast Cancer Risk

Aside from switching to a healthier diet, you should also consider changing some aspects of your lifestyle that may be contributing to your breast cancer risk.[14] 

  • Stop smoking. Both passive and active smokers have an increased risk of developing breast cancer. Women who start smoking early are also more susceptible to breast cancer. If you are a longtime regular smoker, it is highly suggested that you should undergo regular screenings for breast cancer.
  • Practice routine stress management. Because of our busy and hectic lives, many of us are subjected to inevitable stress. Unfortunately, stress and psychological factors associated with major life events have been linked to breast cancer. Since stress can be inevitable, it’s best to develop a de-stressing habit, such as meditation, entertainment, and exercise, to reduce the impact of stress on your health.
  • Exercise regularly. The lack of physical activity is another risk factor for breast cancer. Through exercise, your breast cancer risk will be minimized as the hormones in your body will be regulated, preventing a disturbance that may trigger the development of cancer cells. Regular exercise will also minimize other risk factors such as obesity and insulin resistance.

Conclusion

Breast cancer is a common type of cancer that affects men and women alike. 

While it is mostly caused by a genetic predisposition, breast cancer can also be avoided with the help of a few lifestyle changes. Switching to a healthier and clean diet is one of the best preventive measures, as you are able to provide yourself with organic nutrients that are scientifically proven to reduce the risk of cancer. This is combined with limiting (or better, completely eliminating) unhealthy foods, such as those that contain high trans fats and sugars that can negatively impact your health beyond the risk of breast cancer. 

With regular exercise, following a healthy diet that includes the foods listed above is sure to protect you from the dangers of cancer. Even if you’re not at a high risk of breast cancer, following this healthy lifestyle will benefit you, too!

References

[1] World Cancer Research Fund (2018) Breast cancer statistics. Retrieved on September 10, 2020, from https://www.wcrf.org/dietandcancer/cancer-trends/breast-cancer-statistics 

[2] American Cancer Society. (2020) Key Statistics for Breast Cancer in Men. Retrieved on September 10, 2020 from https://www.cancer.org/cancer/breast-cancer-in-men/about/key-statistics.html

[3] Breastcancer.org. (n.d.) Breast Cancer Risk Factors. Retrieved on September 10, 2020, from https://www.breastcancer.org/risk/factors

[4] Eliassen, A. H., Hendrickson, S. J., Brinton, L. A., Buring, J. E., Campos, H., Dai, Q., Dorgan, J. F., Franke, A. A., Gao, Y. T., Goodman, M. T., Hallmans, G., Helzlsouer, K. J., Hoffman-Bolton, J., Hultén, K., Sesso, H. D., Sowell, A. L., Tamimi, R. M., Toniolo, P., Wilkens, L. R., Winkvist, A., … Hankinson, S. E. (2012). Circulating carotenoids and risk of breast cancer: pooled analysis of eight prospective studies. Journal of the National Cancer Institute, 104(24), 1905–1916. https://doi.org/10.1093/jnci/djs461

[5] Zheng, J. S., Hu, X. J., Zhao, Y. M., Yang, J., & Li, D. (2013). Intake of fish and marine n-3 polyunsaturated fatty acids and risk of breast cancer: meta-analysis of data from 21 independent prospective cohort studies. BMJ (Clinical research ed.), 346, f3706. https://doi.org/10.1136/bmj.f3706

[6] Lv, X., Zhao, S., Ning, Z., Zeng, H., Shu, Y., Tao, O., Xiao, C., Lu, C., & Liu, Y. (2015). Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chemistry Central journal, 9, 68. https://doi.org/10.1186/s13065-015-0145-9

[7] Ranjbar, S., Seyednejad, S. A., Azimi, H., Rezaeizadeh, H., & Rahimi, R. (2019). Emerging Roles of Probiotics in Prevention and Treatment of Breast Cancer: A Comprehensive Review of Their Therapeutic Potential. Nutrition and cancer, 71(1), 1–12. https://doi.org/10.1080/01635581.2018.1557221

[8] Desai, G., Schelske-Santos, M., Nazario, C. M., Rosario-Rosado, R. V., Mansilla-Rivera, I., Ramírez-Marrero, F., Nie, J., Myneni, A. A., Zhang, Z. F., Freudenheim, J. L., & Mu, L. (2020). Onion and Garlic Intake and Breast Cancer, a Case-Control Study in Puerto Rico. Nutrition and cancer, 72(5), 791–800. https://doi.org/10.1080/01635581.2019.1651349

[9] Noratto, G., Porter, W., Byrne, D., & Cisneros-Zevallos, L. (2014). Polyphenolics from peach (Prunus persica var. Rich Lady) inhibit tumor growth and metastasis of MDA-MB-435 breast cancer cells in vivo. The Journal of nutritional biochemistry, 25(7), 796–800. https://doi.org/10.1016/j.jnutbio.2014.03.001

[10] Melchini, A., & Traka, M. H. (2010). Biological profile of erucin: a new promising anticancer agent from cruciferous vegetables. Toxins, 2(4), 593-612.

[11] Sangaramoorthy, M., Koo, J., & John, E. M. (2018). Intake of bean fiber, beans, and grains and reduced risk of hormone receptor-negative breast cancer: the San Francisco Bay Area Breast Cancer Study. Cancer medicine, 7(5), 2131–2144. https://doi.org/10.1002/cam4.1423

[12] Kubala, J. (2020, July 31) Breast Cancer and Diet: 10 Foods to Eat (and a Few to Avoid). Retrieved on September 10, 2020, from https://www.healthline.com/nutrition/breast-cancer-foods

[13] Dresden, D. (2019, July 22) Dietary choices to help prevent breast cancer. Retrieved on September 10, 2020 from https://www.medicalnewstoday.com/articles/316720#fiber[14] Hashemi, S. H., Karimi, S., & Mahboobi, H. (2014). Lifestyle changes for prevention of breast cancer. Electronic physician, 6(3), 894–905. https://doi.org/10.14661/2014.894-905

best fat burning foods

The 12 Best Fat Burning Foods For Weight Loss

Posted on | by edenboost

Whether it is for health or aesthetic reasons, cutting down on body fat is a goal that requires a lot of discipline and hard work. In this post, we will be discussing 12 fat burning foods for maintaining a healthy body weight.

Aside from routine exercise, diet is another part of our lifestyles that require an overhaul during weight loss. In fact, some experts would even say that your diet makes up 80% of your weight loss while exercising is only responsible for 20% of your progress. This is because dieting is a much more efficient way of losing weight – after all, it would take a lot of physical activity to achieve the same caloric deficit that you would just by simply eating the right kind of food.[1] 

Dieting isn’t also just about eating less. It is more about eating the right kind of food – the ones that will give you the most nutrients per calorie. 

There are also certain types of foods that will actually help you burn fat by boosting your metabolism. Although all foods have the ability to boost your metabolism, some have more impactful than others. 

Here are some great examples of fat burning foods you need to incorporate in your weight loss diet.[3] 

  1. Green Tea

Next to water, green tea is the second most consumed beverage worldwide.[2] 

Aside from being simply pleasing to drink, green tea continues to be loved because of its milder caffeine content (compared to coffee) and abundance of health benefits, giving people a guiltless buzz to start their day.

It is mostly known for its strong antioxidant properties, which is linked to reducing the risk of developing heart disease and certain types of cancers. 

It also contains the antioxidant epigallocatechin gallate (EGCG), which is known to promote fat burning and the reduction of belly fat.[4] A high quality study published in 2012 was able to show that green tea appeared to induce weight loss among overweight and obese adults.[5]  

Green tea was also found to boost fat burn during exercise. In one study, it was found that the male participants who drank green tea extract before exercising burned 17% more fat than those who didn’t.[6]

  1. Apple Cider Vinegar

Apple cider vinegar has long been used for medicinal purposes, aside from being a common salad dressing. While it was mostly used as a folk remedy for diabetes long before insulin was invented, apple cider vinegar also has some fat burning properties up its sleeve. 

Firstly, apple cider vinegar can help people feel satiated longer when taken after meals. This will help you reduce the temptation for snacking, especially in the middle of the night.[7] 

apple cider for weight loss

Apple cider is also mainly composed of acetic acid, a compound that was found to have fat burning properties in several animal and human studies. One of the most significant human studies involved 175 participants, who were told to take 0, 1, or 2 tablespoons of apple cider vinegar a day. It was found that those who took vinegar experienced moderate weight loss after three months.[8]

  1. Coffee

Coffee is a caffeine loaded drink that is typically enjoyed to kickstart the day. Aside from providing a jolt of alertness, coffee has some fat burning qualities, too – giving you more reasons to start your day with a cup of joe.

The high caffeine content of coffee stimulates the nervous system, which signals the breakdown of fat cells.[9]  

Caffeine can also speed up your resting metabolic rate by 3% to 11%, which will help you burn fat faster even without much physical activity. However, this appears to be less effective among those with obesity.[10]

  1. Fatty Fish

Fatty fish, such as salmon, sardines, mackerel, and tuna are a great source of omega-3 fatty acids, which is commonly sold as a supplement that we all know as fish oil. Despite being called “fatty” fish, these actually contain fats that will benefit your cardiovascular system. These good fats will also help you lose body fat.

In a study conducted among 44 adults, it was found that those who took fish oil lost a pound of body fat after six weeks of taking fish oil supplements. The participants were also observed to have experienced a drop in cortisol, a stress hormone that is known to promote fat storage.[11]

  1. Eggs

Despite being a humble and common food, don’t let it fool you – eggs are among the most nutritious foods in existence, as it serves as a source of healthy proteins, fats, vitamins, and minerals. 

eggs protein rich food

Because eggs are so dense in proteins and nutrients, it doesn’t take much of it to make one feel satiated. This makes them a great food for weight loss, as it helps you consume less calories throughout the day. Studies were also able to prove that consuming more eggs during breakfast can lead to short term reduced feelings of hunger among overweight and obese individuals.[12]

  1. Whey Protein

A popular source of protein among bodybuilders, whey protein can also help you cut down on body fat by acting as an appetite suppressant. 

Because whey protein is so effective in promoting muscle growth, it can also help you retain muscle that could have been deteriorated during the weight loss process.[13] This was proven to be effective both for lean and overweight or obese people. 

  1. Chili Peppers

If you’re a fan of spicy food, you’re in luck – the components which provides that spicy flavor in chili peppers is called capsaicin, is known to act as an appetite suppressant as well as being capable of burning fat and boosting metabolic rate.[14] 

Thus, not only will chili peppers aid your body in fat burning, but it will also help you cut caloric intake.

  1. Oolong Tea

Oolong tea is another popular tea variant that originates from China. Compared to green tea, oolong actually has more polyphenols, which aids digestion and helps our bodies burn calories more efficiently. In fact, one study found that people who drank oolong had a thinner waist than those who didn’t.[15] 

Some research suggests that oolong may be more effective than green tea when it comes to slimming down. For instance, a study conducted among Japanese men found that a cup of oolong tea can boost metabolism for up to 20%, which is nearly twice the effects of three strong cups of green tea.[16]  

Oolong tea also has appetite suppressing effects, which will help you further control your caloric intake. 

  1. Greek Yogurt

While dairy is generally considered a fattening food group, Greek yogurt differs from the rest for its high protein content while having only half the carbohydrates that regular yogurt has. And unlike other dairy, Greek yogurt is actually lactose intolerant friendly as its production process has eliminated most of its lactose content. [17]

Some studies have shown that high protein dairy such as Greek yogurt can boost fat loss and prevent muscle deterioration during weight loss. Another outstanding feature of Greek yogurt is its probiotics, which is essential for maintaining gut health.[14]

  1. Olive Oil

A staple of Mediterranean cuisines, olive oil is one of the healthiest fats that exist. Aside from its benefits to our heart health, some studies discovered that olive oil can boost metabolic rate while promoting fat loss.[18]

Feel free to drizzle as much olive oil on your next salad, pasta, or pizza, as it is loaded with healthy fats and antioxidants that will decrease your risk of developing chronic diseases and cardiovascular problems.

  1. Nuts

Nuts may appear simple and small, but they are among the most nutrient dense foods in the world. And the best thing about them is they contain less calories, which makes them a weight loss friendly treat. 

One of the nutrients nuts are rich in is protein, which will help you stave off hunger for longer periods of time. This makes nuts a healthier snack alternative to empty carbohydrates such as potato chips, as it contains very little calories while providing satisfying nutrients.[19]

  1. Coconut Oil

Coconut oil is another healthy plant-based fat that is packed with health benefits. 

Coconut oil is known to contain a high level of medium chain triglycerides, fats that are believed to promote weight loss. However, more evidence is needed to strengthen these claims.[19] 

Nonetheless, coconut oil is a healthy alternative to other cooking oils, as it promotes good (HDL) cholesterol levels in the body, while lowering the amount of bad (LDL) fat in your system.[20]

Conclusion

Although weight loss supplements and fad diets continue to be popular ways of losing body fat, these methods can lead to health consequences, especially if it isn’t approved by a medical professional. 

You don’t need to punish yourself with these unorthodox methods just to lose weight. 

Your diet is still the most important part of losing weight and body fat – but eating the right food will produce more efficient results than cutting off a large portion of your caloric intake. 

By tweaking your diet through the inclusion of these fat-burning foods, and with the aid of a nutritionist, you’re set to achieve your long-term health goals. 

Coupled with regular exercise, your body will thank you for following a healthy lifestyle that will make you feel great inside, while looking good on the outside!

References

[1] Gomez, A. (2016, August 1) Is Weight Loss Really 80 Percent Diet and 20 Percent Exercise? Retrieved on September 8, 2020 from https://www.womenshealthmag.com/weight-loss/a19982520/weight-loss-80-percent-diet-20-percent-exercise/

[2] Bedford, E. (2020, July 1) U.S. tea market – statistics & facts. Retrieved on September 8, 2020 from https://www.statista.com/topics/1513/tea-market/

[3] Spritzler, F. (2017, June 12) 12 Healthy Foods That Help You Burn Fat. Retrieved on September 8, 2020 from https://www.healthline.com/nutrition/12-fat-burning-foods

[4] Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., Chantre, P., & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040–1045. https://doi.org/10.1093/ajcn/70.6.1040

[5] Jurgens, T. M., Whelan, A. M., Killian, L., Doucette, S., Kirk, S., & Foy, E. (2012). Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd008650.pub2

[6] Venables, M. C., Hulston, C. J., Cox, H. R., & Jeukendrup, A. E. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American journal of clinical nutrition, 87(3), 778–784. https://doi.org/10.1093/ajcn/87.3.778

[7] Warwick, K. (2020, June 11) Does apple cider vinegar help with weight loss? Retrieved on September 9, 2020 from https://www.medicalnewstoday.com/articles/apple-cider-vinegar-weight-loss

[8] Kondo, T., Kishi, M., Fushimi, T., Ugajin, S., & Kaga, T. (2009). Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects. Bioscience, Biotechnology, and Biochemistry, 73(8), 1837–1843. doi:10.1271/bbb.90231 

[9] Kim, T.-W., Shin, Y.-O., Lee, J.-B., Min, Y.-K., & Yang, H.-M. (2010). Effect of caffeine on the metabolic responses of lipolysis and activated sweat gland density in human during physical activity. Food Science and Biotechnology, 19(4), 1077–1081. doi:10.1007/s10068-010-0151-6

[10] Koot, P., & Deurenberg, P. (1995). Comparison of changes in energy expenditure and body temperatures after caffeine consumption. Annals of nutrition & metabolism, 39(3), 135–142. https://doi.org/10.1159/000177854

[11] Noreen, E. E., Sass, M. J., Crowe, M. L., Pabon, V. A., Brandauer, J., & Averill, L. K. (2010). Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition, 7(1), 31. doi:10.1186/1550-2783-7-31 

[12] Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. L., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510–515. https://doi.org/10.1080/07315724.2005.10719497

[13] Hector, A. J., Marcotte, G. R., Churchward-Venne, T. A., Murphy, C. H., Breen, L., von Allmen, M., Baker, S. K., & Phillips, S. M. (2015). Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults. The Journal of nutrition, 145(2), 246–252. https://doi.org/10.3945/jn.114.200832

[14] Spritzler, F. (2017, June 12) 12 Healthy Foods That Help You Burn Fat. Retrieved on September 9, 2020, from https://www.healthline.com/nutrition/12-fat-burning-foods

[15] First For Women (2019, June 7) Oolong Tea Can Help You Shed Pounds and Blast Belly Bloat. Retrieved on September 9, 2020 from https://www.firstforwomen.com/posts/diet/oolong-tea-benefits-145332

[16] Rumpler, W., Seale, J., Clevidence, B., Judd, J., Wiley, E., Yamamoto, S., … Hosoda, K. (2001). Oolong Tea Increases Metabolic Rate and Fat Oxidation in Men. The Journal of Nutrition, 131(11), 2848–2852. doi:10.1093/jn/131.11.2848

[17] 3 Things You Didn’t Know About Greek Yogurt. (2018, November 9) Retrieved on September 9, 2020 from https://thedairyalliance.com/blog/3-things-you-didnt-know-about-greek-yogurt/

[18] Soares, M. J., Cummings, S. J., Mamo, J. C., Kenrick, M., & Piers, L. S. (2004). The acute effects of olive oil v. cream on postprandial thermogenesis and substrate oxidation in postmenopausal women. The British journal of nutrition, 91(2), 245–252. https://doi.org/10.1079/BJN20031047

[19] Kandola, A. (2019, January 9) What foods help burn fat? Retrieved on September 9, 2020, from https://www.medicalnewstoday.com/articles/324130[20] Gunnars, K. (2020, February 12) Top 10 Evidence-Based Health Benefits of Coconut Oil. Retrieved on September 9, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil

fruits and vegetables high in fiber

10 High Fiber Foods You Should Eat

Posted on | by edenboost

Are you having a hard time with your bowel movement lately? Struggling to lose weight despite cutting carbs from your diet? It could be that you’re lacking dietary fibers in your system. In this post, we will be discussing several high fiber foods that you should be eating.

You have probably heard of how important dietary fibers are in your diet. However, not a lot of people receive the necessary amounts of fiber in their system as processed foods have become dominant in a lot of peoples’ diets. Dietary fibers can only be sourced from fruits, vegetables, legumes, and whole grains – foods that aren’t really popular in Western diets. 

According to a 2013 survey conducted by the Centers for Disease Control and Prevention (CDC), only 13.1% and 8.9% of Americans eat enough fruits and vegetables, respectively.[1] This phenomenon isn’t only exclusive to Americans, though. According to the World Health Organization (WHO), the insufficient intake of fruits and vegetables are estimated to cause 2.8% of deaths worldwide.[2]

Why Your Body Needs Dietary Fiber

But what exactly does fiber do for your body?

Fiber is an essential nutrient for a healthy diet. The body does not produce its own fiber and it is unable to digest it either. Instead, fiber is both processed by the good bacteria in your body and is utilized as bulk to stool, which lubricates your colon and pushes it out your body faster. 

There are two types of dietary fiber[4]:

  • Soluble Fiber: Soluble fibers are able to absorb water, which creates a gel-like substance in your digestive system.
  • Insoluble Fiber: Insoluble fibers cannot be dissolved by water, therefore increases stool bulk which helps people with constipation or irregular stools.

When the good bacteria in your stomach digests or ferments these fibers, it turns into short chained fatty acids that provides energy to the bacterial culture that resides in the mucosal lining. This mucosal lining protects your gastrointestinal wall from inflammatory diseases such as irritable bowel syndrome or Crohn’s disease.[3]

With the lack of fiber, your body will not only experience problems with digestion, as it is linked to other conditions, such as weight gain, diabetes, strokes, nutritional deficiencies, and cardiovascular problems.

By supplementing your body with dietary fibers, your digestive system is sure to be in optimum health. Improving your digestive system will not just lead to bearable bathroom trips – it also positively impacts other areas of our health, such as[4]:

  • Helps protect against heart disease: Soluble dietary fibers may help lower the “bad” cholesterol levels in your system. These are the substances that block your arteries when present in large amounts, causing heart attacks and strokes. 
  • Helps control blood sugar levels: Among people with diabetes, soluble fibers can slow the absorption of sugar, which keeps your blood sugar levels stable. Insoluble fibers are also known to prevent type-2 diabetes.
  • Helps with weight management: High-fiber foods are very filling and provides you with long-lasting energy. This prevents you from over-eating, as high-fiber foods will make you feel full for less, thus making it easier to restrict your caloric intake. 

How to Incorporate More Fiber in Your Diet

If you’re used to a diet filled with meats and processed food, it can be hard to introduce other types of food, such as vegetables and fruits, into your everyday diet. Don’t worry if you’re confused about where to start – a gradual transition into a clean and healthy diet is much better at helping your form new habits rather than going cold turkey on what you’re used to. 

Here are some easy tips you can follow so you can sneak in more fiber into your meals and snacks.[4]

  • Always choose the whole grain option. When it comes to bread, pasta, or cereals, you’ve probably noticed that there is always a whole grain variant for these products. Compared to refined grains (white bread, regular pasta, etc.), whole grains are minimally processed, and thus retain nutrients that could have been stripped off during the production process. This also means that whole grains have much higher fiber content than refined grains, which will make you feel full with lesser calories. This also applies for when you’re baking – choose whole wheat flours instead of white flour.
  • Add chia seeds to your favorite drinks. Chia seeds are nutritious and fiber packed superfoods that are often used as toppings for salads or yogurt bowls. Another great and enjoyable way to consume more of these fiber-rich seeds is to add them to your favorite fresh fruit juices.
  • Add more legumes to your meals. Legumes, such as beans, peas, and lentils are a staple in many cuisines. It’s not only rich in fiber, as it also contains significant amounts of protein, carbohydrates, vitamins, and minerals – it’s a well-rounded source of nutrition that is a welcome addition for every meal.
  • Snack on nuts and fruits instead of potato chips. Potato chips, as savory as they are, contains little to no nutritional value. They’re also known as “empty carbs”, since they provide almost no nutrition while being carb heavy. When you’re transitioning to a healthier diet, snacks aren’t an excuse to cheat (although indulging every now and then is alright). Instead, treat your snack time just as equally important as your meals, and opt for healthier, fiber-rich alternatives such as nuts and fruits. 

10 High Fiber Foods You Need in Your Diet

Now that you’ve heard of all the good things fiber can do for you, here are some high fiber foods that we highly suggest you add to your next grocery list.

  1. Broccoli

This cruciferous vegetable is one of the healthiest of its kind. It contains plenty of essential vitamins and minerals, such as vitamin C, vitamin K1, folate, potassium, manganese, and iron. Additionally, broccoli provides a good amount of fiber, as a 1 cup serving provides 5-10% of the daily recommended intake.[5]

broccoli

Broccoli may be hated by some (especially by kids), but this nutritious vegetable doesn’t have to be just served unseasoned and as a side. Broccoli can be fun too – it can be added to salads, roasted with plenty of spices, or stir fried with your favorite proteins. 

  1. Beans

Beans are one of the cheapest and easiest ways to add more fiber into your meals. It can be added to soups, salads, stews, or even as the famed beans on toast. Beans are also a staple in many cuisines, such as Mexican, Indian, Middle Eastern, and Mediterranean (which is considered as one of the healthiest diets!) where they are typically incorporated with carbs or proteins. 

Here are some examples of beans with their corresponding fiber content per 1 cup serving[6]:

  • Small White Beans (19g, 74% DV)
  • Lentils (16g, 63% DV)
  • Pinto Beans (15g, 62% DV)
  • Black Beans (15g, 60% DV)
  • Chickpeas (12g, 50% DV)
  • Mung Beans (15g, 61% DV)

Notice that a cup of each of these beans will give you at least 50% of your daily recommended intake of fiber. Aside from that, beans are also high in proteins, which will help you feel full faster with less carbs. This is perfect for people who want to lose weight.

  1. Berries

Berries, such as blackberries, raspberries, and strawberries don’t just make great dessert flavors and smoothie ingredients – these fruits are among the most nutrient dense, making them one of the most palatable sources of vitamins, minerals, and fiber.

berries

Here are some examples of berries with their corresponding fiber content per 1 cup of serving[7]:

  • Raspberries (8g, 32% DV)
  • Blackberries (8g, 32% DV)
  • Strawberries (3g, 13% DV)

Aside from consuming them as dessert or smoothies, berries can also be eaten as a snack along with nuts. Berries are also rich in antioxidants which will increase your protection against chronic diseases.[8] 

  1. Avocados

Avocadoes have become popular lately, thanks to their versatility (avocado toast, avocado smoothie, guacamole… so many options!) and high nutrient value. While its mostly recognized for being full of healthy fats, avocadoes also have a good amount of fiber – each 1 cup serving has approximately 10 grams of fiber, which is nearly half of your daily recommended intake.[9]  

  1. Popcorn

Also known as the king of snack foods, popcorn is another great source of fiber, with 1g of fiber per 1 cup of serving.[9] However, we’re talking about plain popcorn here – not of the salty and buttered stuff that is filled with saturated fats. 

Next time you’re at the theater, feel free to snack on all the popcorn you want, but make sure to pick the lightly salted or plain variant! 

  1. Whole Grains

As we have mentioned earlier, whole grains are the better choice when you’re looking at carbohydrate sources. Not only does whole grain contain more vitamins and minerals, such as selenium, potassium, and magnesium, but they have significantly higher amounts of fiber compared to refined grains.[10]

For instance, white bread contains 2.7g of dietary fiber per 100 grams serving. Meanwhile, whole grain bread contains 7g of dietary fiber per 100 grams serving – almost 3 times more than white bread.[9]

  1. Apples

While apples won’t literally keep the doctor away, it has enough fiber to keep those frustrating bathroom trips away. This humble fruit contains 4.4g of dietary fiber per medium sized apple.[9] 

Apples can be enjoyed as a snack, smoothie, juice, or as a filling for pies. It’s highly common and inexpensive, so you won’t have much trouble adding them to your diet.

  1. Dried Fruit

Dried fruits are made by completely removing the water content from fruits, leaving more room for you to consume more of its nutrients. It’s a great snack that is sweet enough to replace candy and are commonly eaten with nuts as trail mix. 

It is estimated that dried fruit contains 3.5 times the fiber, vitamins, and minerals of regular fruit of the same serving. However, it should be noted that some dried fruits have added sugars with them (also known as candied fruit), which can have harmful effects on your health.[12]

  1. Potatoes

Potatoes, including its sibling the sweet potato, are actually nutritious when it’s not turned into French fries, mojos, or potato chips. While it is mostly composed of carbohydrates, potatoes are also a good source of fiber, at 1.8g per 100g serving. Sweet potatoes have almost twice that amount at 3g per 100g serving. Additionally, potatoes are also rich in vitamin C and other antioxidants that will protect you from chronic diseases. [9. 13]

  1. Nuts

They may be small and unassuming, but nuts are among the most nutrient dense foods out there, most notably for their high protein content. Additionally, nuts are among the most fiber dense food out there.

nuts, plant based proteins

Here are some examples of fiber dense nuts and their respective fiber content per 100g serving.[14]

  • Chia seeds (34g, 138% DV)
  • Flax seeds (27g, 109% DV)
  • Almonds (13g, 50% DV)
  • Sesame seeds (14g, 56% DV)
  • Pistachios (11g, 42% DV)
  • Hazelnuts (10g, 39% DV)

Can You Have Too Much Fiber?

While fiber is indeed great for your health, you can also have too much of it. 

Excessive fiber can cause great discomfort: bloating, gas, and constipation are just some of the mild symptoms you can feel. In extreme cases, you may also experience dehydration, intestinal blockage, and poor absorption of nutrients. 

If you’re experiencing any of these symptoms, you can try increasing physical activity and fluid intake, while avoiding fiber rich foods until discomfort goes away. This will give your digestive system the push it needs, as the excess fiber have drained too much of your fluids. [

This is also why a slow and gradual transition to a high-fiber diet is recommended as to prevent these discomforts while your body is getting used to your new diet.

Conclusion

if you believe that your digestive system isn’t doing too well, perhaps it’s time to up your fiber content. 

Aside from making your bathroom times easier, dietary fibers will also benefit your cardiovascular system. If you’re trying to lose weight, a high fiber diet is also a must – it will help you feel full with less calories while helping your body absorb more nutrients. 

If your current diet is mostly made up of unhealthy processed food, a slow and gradual transition to a high fiber diet is recommended as compared to going cold turkey. It can start by snacking on fruits and nuts, to gradually introducing fiber rich foods into your daily meals.

Pair this healthy eating habit with regular exercise – your body will be in its optimum condition with enough discipline and dedication.

References

[1] Berezow, A. (2015, July 12) Americans Hate Fruits and Vegetables. Retrieved on September 7, 2020 from https://www.realclearscience.com/journal_club/2015/07/13/americans_hate_fruits_and_vegetables_109306.html

[2] World Health Organization. (n.d.) Promoting fruit and vegetable consumption around the world. Retrieved on September 7, 2020 from https://www.who.int/dietphysicalactivity/fruit/en/index2.html

[3] Everyday Health (2019, June 6) Why Is Fiber Important for Your Digestive Health? Retrieved on September 7, 2020 from https://www.everydayhealth.com/digestive-health/experts-why-is-fiber-important.aspx

[4] Mayo Clinic (2018, November 16) Dietary fiber: Essential for a healthy diet. Retrieved on September 7, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

[5] Bjarnadottir, A. (2019, May 10) Broccoli 101: Nutrition Facts and Health Benefits. Retrieved on September 7, 2020 from https://www.healthline.com/nutrition/foods/broccoli

[6] Whitbread, D. (2020, June 27) 19 Beans and Legumes High in Fiber. Retrieved on September 8, 2020 from https://www.myfooddata.com/articles/beans-legumes-high-in-fiber.php

[7] Whitbread, D. (2020, June 27) 29 Fruits High in Fiber. Retrieved on September 8, 2020 from 29 Fruits High in Fiber

[8] Tannenbaum, K. (2015) Superfoods: Antioxidant-Rich Berries Beyond Blueberries. Retrieved on September 8, 2020 from https://www.foodnetwork.com/healthyeats/healthy-tips/2015/04/superfoods-antioxidant-rich-berries-beyond-blueberries

[9] U.S. Department of Agriculture. (2020, April 1) FoodData Central. Retrieved on September 8, 2020 from https://ndb.nal.usda.gov/ 

[10] Mayo Clinic (n.d.) Whole grains vs. regular grains: What’s the difference? Retrieved on September 8, 2020 from https://diet.mayoclinic.org/diet/eat/whole-grains-vs-regular-grains?xid=nl_MayoClinicDiet_20160421

[12] Bjarnadottir, A. (2017, June 4) Dried Fruit: Good or Bad? Retrieved on September 8, 2020 from https://www.healthline.com/nutrition/dried-fruit-good-or-bad

[13] Arnarson, A. (2019, March 7) Potatoes 101: Nutrition Facts and Health Effects. Retrieved on September 8, 2020 from https://www.healthline.com/nutrition/foods/potatoes

[14] Whitbread, D. (2020, June 27) Top 10 Nuts and Seeds Highest in Fiber. Retrieved on September 8, 2020 from https://www.myfooddata.com/articles/nuts-seeds-high-in-fiber.php

[15] Dresden, D. & Olsen, N. (2018, March 22) How much fiber is too much? Retrieved on September 8, 2020, from https://www.medicalnewstoday.com/articles/321286

retail store junk snack foods

5 Healthy Snack Alternatives to Junk Foods

Posted on | by edenboost

Whenever we feel slightly hungry, our first instinct is to immediately grab a quick snack to satisfy our short-term cravings.

And because they’re so widely available, junk food is inevitably the first choice for many people around the world. They’re cheap, convenient, and most importantly,  their taste can be addictive thanks to all the artificial flavoring and MSG. Thankfully, there are healthy snack alternatives to junk foods.

Junk food is so addictive that it can develop into a serious food addiction. Unfortunately, people who are susceptible to obesity are at a higher risk of developing such addiction.[1]

Junk food is a relatively new invention which started as early as the late 1800s. As industrialization increased, food companies were able to develop a wide variety of mass-produced snacks that people can eat on the go. However, manufacturers had to find a way to make their products more profitable – and thus, cheaper ingredients with little to no nutritional value were used to cut costs.

Unfortunately, this came to the expense of the health of the general public, especially when most people could only afford to eat cheap junk food.

Why You Should Ditch Junk Food ASAP

There’s a reason why it’s called junk food. The term is believed to be first coined in the 1950’s, following a series of publications concerning the health consequences of consuming fast food. 

According to Andrew F. Smith’s Encyclopedia of Junk Food and Fast Food (2006), junk food can be defined as:

 “those commercial products, including candy, bakery goods, ice cream, salty snacks and soft drinks, which have little or no nutritional value but do have plenty of calories, salt, and fats. While not all fast foods are junk foods, most are. Fast foods are ready-to-eat foods served promptly after ordering. Some fast foods are high in calories and low in nutritional value, while other fast foods, such as salads, may be low in calories and high in nutritional value.”

Basically, junk foods will provide you with lots of calories, but with very little nutrition. 

To get a better picture of how bad this is for you, here are some scientifically proven effects of prolonged consumption to your body.

  1. Cardiovascular Problems

Although fats are beneficial for your body, there are certain types of fat that can cause harm to your body. One of these fats is called saturated fats, which is abundant in many popular junk food: pizza, ice cream, hamburgers, french fries, and donuts.[2] Saturated fats increase the “bad” cholesterol levels in your bloodstream, and too much of it can increase the risk of heart disease and stroke.[3]

man heartache unhealthy diet

Another type of bad fat are trans fats, which is present in many junk foods as well. Artificial trans fats are made by adding hydrogen to liquid vegetable oils to make them solid at room temperature. Because they’re inexpensive, have a longer shelf life, and is able to produce a desirable texture, trans fats are commonly used by fast food joints and restaurants to deep fry their food items.[4] 

  1. Insulin Resistance

Because junk foods contain high amounts of processed carbohydrates, your body will eventually develop resistance to insulin. When this happens, some of your cells will no longer respond to insulin, which will eventually lead to high blood sugar levels.[2] 

This will increase your risk of developing diabetes and obesity. In one study, it was found that the diet of Native Canadians, which traditionally relied on a hunter’s diet low in proteins and high in carbs, has alarmingly high rates of diabetes and obesity now that they practice a Western diet that is high in saturated fats, and consequently, high in junk food as well.[5]

  1. Weight Gain

Junk foods are also called “empty calories” because they contain very little nutrients per calories serving. For example, a small portion of steak will make you feel satiated because it is packed with proteins and fat. In contrast, a similar-sized portion of hot dogs will not be enough to make you feel satisfied, and thus you are compelled to eat more, which leads to an excess of caloric intake.

When a person’s diet is mostly composed of junk food, there is a higher incidence of consuming above the body’s daily calorie needs. This caloric excess will be stored in your body as fat while it isn’t utilized. Over time, this fat will accumulate faster than you will notice, which eventually leads to uncontrollable weight gain.[2] 

  1. Nutritional Deficiencies

Most of the highly processed food and snacks that we all know and love contain almost no nutritional value. For example, pizza may appear loaded with just the right amount of vegetables, proteins, and carbohydrates to keep your nutritional needs covered. Unfortunately, most commercial pizza chains use highly refined flour and processed ingredients, all of which have their natural nutritional value stripped off during production. If you’re still craving pizza, homemade, whole grain pizza topped with fresh ingredients is what you should be aiming for.

The 5 Healthier Snack Alternatives 

Now that you’ve heard of all the bad things junk food can do… what can you eat now?

Don’t fret – you’ve got a lot of healthier options than what advertisers might lead you to believe. However, some of these snacks will require you to learn how to prepare food yourself (if you don’t know how to yet). But it’s a learning process that anyone can perfect with enough practice and determination. 

If you’re tight on budget, you don’t have to buy those expensive healthy snack alternatives you see in grocery stores. All you need is to scout for fresh fruits, vegetables, and meats that are (probably) not as pricey. You’ll save lots of money too, as compared to eating fast food!

  1. Instead of Potato Chips… Kale Chips

Potato chips are among the most popular junk foods out there. It’s cheap, crispy, and delicious – nothing can go wrong with a bag of salty potato chips. But just like all junk foods, eating too much potato chips on the regular can cause health problems. Aside from having little to no nutrition, potato chips are extremely high in sodium, and its addictive nature lead you to consume beyond your daily requirement of sodium (an average of 2,300 milligrams).[6]

kale chip making

With kale chips, you’ll be getting the same crunch factor without the harmful fats and sodium that potato chips have. Dark leafy greens like kale are also rich in antioxidants, including beta-carotene and vitamin C.[7] 

Antioxidants are naturally occurring compounds that helps you body fight against free radicals, which are the unstable atoms that cause damage to your cells and DNA. By reducing free radical damage, your body is able to reduce the risk of developing chronic diseases and slow down signs of aging.

Kale chips can be purchased in specialty grocery stores, but it’s better to prepare them yourself. Kale chips are easy to make – simply drizzle them in olive oil (or any healthy oil of your choice) and season according to your preference, then bake at 175 degrees C for 10 to 15 minutes.

  1. Instead of Ice Cream… Homemade Ice Pops

Ice cream is a well-loved treat to combat the summer heat and a therapeutic dessert for people going through heartbreak. While this sweet, soft, and icy dessert can give you instant pleasure, it’s loaded with empty calories, sugars, and fat. Eating too much of it can lead to weight gain and diabetes due to excessive sugar![8]

If you’re still looking for a dessert to help you cool down, making homemade ice pops are an equally delicious alternative. Ice pops are a simple treat that only required fresh fruit, low-fat dairy, and other spices that you like. Simply blend this mixture and pour on some popsicle molds, and freeze for a few hours. 

With these homemade ice pops, you’ll get something equally refreshing while cutting down on sugars and saturated fats. The fresh fruits will also provide your body with fiber, vitamins, and minerals that ice creams usually don’t have.[9]

  1. Instead of Pizza… Pita Bread with Hummus

Almost everyone loves pizza. Whether you’re celebrating, hanging out with your friends, or spending the night alone, pizza makes an irresistible and easy treat that’ll come delivered to your house within thirty minutes or so. 

Unfortunately, New York style pizzas and other popular variants that come from large pizza chains are made from refined and processed ingredients which offer little to no nutritional value. Plus, they’re high in carbs and cholesterol – two things that can cause rapid weight gain and heart problems. [10]

pita bread with hummus

Although eating pizza every now and then won’t hurt you, its addictiveness and affordability can lead people to eat more than they should.  If you can’t seem to let go of pizza, pita bread is a healthier flatbread alternative. 

Pita is a traditional flatbread from Mediterranean and Middle Eastern cuisines, with the latter being cited as one of the healthiest diets in the world.

What makes pita healthier than pizza is that it’s made of less sugar and processed ingredients. For an even healthier choice, make these snacks with whole wheat pita to get a higher fiber content. 

Hummus is a highly nutritious and equally delicious dip that also comes from Mediterranean and Middle Eastern cuisine. It is made from chickpeas, tahini, lemon juice, and garlic – fresh ingredients that are all packed with nutrition. Hummus is also considered a complex carbohydrate, and thus it will make you feel full for a longer time. [11] 

Aside from hummus, you can add various vegetables and grilled meats on top of your pita bread. Use pita as a wrap or as a sandwich – the possibilities are endless.

  1. Instead of Soda… Fresh Fruit Juices

Carbonated sodas are sweet and refreshing drinks that people love to drink with other junk food. 

But you might have also heard of how dangerous they are… did you know that sodas are so potent that they can clean toilets? That’s how acidic sodas can get – now imagine what it can do to your stomach if you regularly consume sodas.[12]

Sodas are also filled with sugar. Did you know that 12 ounces of soda contain at most, 10 teaspoons of sugar? You might not feel it as you’re drinking, but just imagine pouring 10 teaspoons of sugar into a glass of water. Yes, that’s how sweet sodas really are.[13]

For your next refreshing sweet fix, go for freshly squeezed fruit juices instead. Most fruits are filled with antioxidants, vitamins, and minerals that soda definitely doesn’t have. If you’re still craving for that carbonated feeling, use sparkling water instead of regular water. 

  1. Instead of Chocolate Candies… Dark Chocolate 

Kids and adults alike love to have a candy bar every now and then. But the reason why they make us feel so happy is that they’re loaded with sugar and saturated fats. When consumed too often, this can cause major spikes in your blood sugar and rapid weight gain. 

dark chocolate

Dark chocolates are a healthier way to enjoy chocolate. They may taste slightly bitter, but as long as you’re buying a great quality dark chocolate bar that has at least 75% cocoa, it will taste just as delicious. Also, dark chocolates are arguably better because they taste sophisticated due to the deep flavors of cocoa.

Cocoa is considered as one of the best sources of antioxidants, which can help your body fight against the destructive effects of free radicals. Its benefits include reducing the risk of heart disease, protecting you skin from UV rays, improving brain function, and lowering heart pressure.[14] 

Conclusion

When you’re aiming for a healthier diet, you don’t necessarily have to quit snacking. Instead, what you should aim for are healthier snacks that aren’t just filled with calories, but are loaded with nutrients that will actually make you feel full as well – such as the alternatives that we’ve listed above.

If you’re used to eating the unhealthy junk food that we’ve mentioned, it can be hard to let them go. But with enough determination and awareness of their harmful effects, you’ll soon find yourself discouraged to eat junk food. They’re only good as a moderate treat, but too much is bad for you. 

If you couple these healthy snack alternatives with complete meals and proper exercise, you’ll find yourself feeling better physically and mentally. The wonders of healthy eating are too good to be ignored! 

References

[1]  Oginsky, M. F., Goforth, P. B., Nobile, C. W., Lopez-Santiago, L. F., & Ferrario, C. R. (2016). Eating ‘junk-food’produces rapid and long-lasting increases in NAc CP-AMPA receptors: implications for enhanced cue-induced motivation and food addiction. Neuropsychopharmacology, 41(13), 2977-2986.

[2] Langton, N. (n.d.) Consequences of Eating Junk Food. Retrieved from https://www.livestrong.com/article/518953-consequences-of-eating-junk-food/

[3]  American Heart Association. (n.d.) Saturated Fat. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

[4] American Heart Association. (n.d.) Trans Fats. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat

[5] Gittelsohn, J., Wolever, T. M. S., Harris, S. B., Harris-Giraldo, R., Hanley, A. J. G., & Zinman, B. (1998). Specific Patterns of Food Consumption and Preparation Are Associated with Diabetes and Obesity in a Native Canadian Community. The Journal of Nutrition, 128(3), 541–547. doi:10.1093/jn/128.3.541

[6] Mayo Clinic. (n.d.) Sodium: How to tame your salt habit. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479

[7] Gunnars, K. (2018, June 29) 10 Health Benefits of Kale. Retrieved from https://www.healthline.com/nutrition/10-proven-benefits-of-kale 

[8] Berkheiser, K. (2019, September 2) Is Ice Cream Good for You? Nutrition Facts and More. Retrieved from healthline.com/nutrition/ice-cream

[9] Early, B. (2020, April 10). Healthy Junk Food Snacks to Satisfy Your Biggest Cravings. The Oprah Magazine. Retrieved from https://www.oprahmag.com/life/food/g26896785/healthy-junk-food/?slide=13

[10] Gebhart, F. (2018, October 19) Eat Better, Eat Less Pizza. Retrieved from https://www.healthline.com/health-news/eat-better-eat-less-pizza-011915#1

[11] Raman, R. (2018, May 2). Is Hummus Healthy? 8 Great Reasons to Eat More Hummus. Retrieved from https://www.healthline.com/nutrition/is-hummus-healthy

[12] Rogers, J. (2017, December 21) I tried cleaning my toilet with Coke — and it actually works. Business Insider. Retrieved from https://www.businessinsider.com/i-tried-cleaning-my-toilet-with-coke-and-it-actually-works-2017-12

[13]  Lehman, S. (2020, January 27) How Much Sugar Is in a Can of Soda? Retrieved from https://www.verywellfit.com/guess-how-much-sugar-is-in-a-can-of-soda-2506919

[14] Gunnars, K. (2018, June 25) 7 Proven Health Benefits of Dark Chocolate. Retrieved from https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate