We hear a lot about “whole foods” these days. Eating less processed foods and more whole foods is healthier for us. A whole food is any food that remains in its natural form, free of any artificial additives, preservatives, or other man-made ingredients. Examples include fruits and vegetables.

Processed foods are stripped of their natural nutrients and loaded with preservative and sweeteners. Plus, a whole foods diet has been shown to reduce risk of many of the disease that plague us today, such as obesity diabetes, and high blood pressure.

Here are five reasons why a whole food diet is the best way of fueling your body with the nutrients it needs to function optimally.

Full Nutrition

Overly processed foods are detrimental because they lack nutrients. In order to lengthen shelf life and improve taste, valuable nutrients are stripped away.

Whole foods fuel your body with a multitude of vitamins and minerals you would otherwise be deprived of by opting for their processed alternatives.  

Less Sugar

Many food products today contain a huge amount of added sugar and sweeteners; different names are used for these sweeteners in the list of ingredients on the label.  Food manufacturers know that the sweeter a food is, the faster it will fly off of the shelves.

While foods in their natural form can still contain sugar, the actual amount is much less, or the fiber in the food slows its release into the blood stream, avoiding an insulin spike.

More Fiber, Less Overeating

Processed foods have very little fiber, meaning you have to eat more to feel full, which leads to overeating and obesity. By sticking to whole foods, you will naturally reduce the number of calories you consume. Furthermore, consuming a fiber-rich diet is essential to digestive health.

Reduce Inflammation

Inflammation can be a confusing topic. Inflammation is the body’s natural response to heal damaged tissues and a defense against infectious agents. However, chronic inflammation damages health. Chronic inflammation is linked to an enormous number of diseases including diabetes, obesity and even cancer.

Research has shown that many of the artificial additives in today’s food, cause an exaggerated inflammatory response in the body. The body responds the only way it knows how, by triggering the inflammatory process as protection from these artificial additives. Eating whole foods reduces the inflammatory response.  

Groceries Are Cheaper than the Doctor

It seems kind of odd that whole foods are more expensive compared to food that has gone through a lengthy, complicated refining process.

However, paying a little bit more for whole foods (which isn’t all that much more expensive) is worth it compared to the money you’ll end up spending in medical bills and hospital visits to manage the chronic diseases that processed foods cause.

At the end of the day, isn’t giving whole foods a try worth it to feel and look better, live longer, and save money?

The post 5 Reasons Whole Foods Are Better appeared first on Lifestyle.

There are two types of diabetes, and in both types, your blood sugar level rises, which can damage your blood vessels, heart, kidneys, and eyes.

Uncontrolled blood sugar can also lead to peripheral artery disease, sciatic nerve damage, and non-healing ulcers. Uncontrolled diabetes can lead to heart attack, stroke, or even coma and death.

Blood sugar must be controlled to prevent dangerous health complications. This article will discuss how a vegetarian diet can help control blood sugar levels, which effectively manages diabetes.

What is a vegetarian diet?

Vegetarians abstain from the consumption of meat, fish, poultry, and sometimes even eggs and dairy. A healthy vegetarian diet is low in sugar, processed foods, oils, and fats and is rich in fiber; it’s much healthier than the standard Western diet.

Today, more people are adopting a vegetarian diet, which, as a result, helps with controlling blood sugar and reduces the need for insulin.

Interestingly, research shows that the need to take medication for blood sugar control is much less for people who follow a vegetarian diet for 22 weeks. But this doesn’t mean you can stop all your medications by merely switching to a vegetarian diet. You should always follow up with your doctor while monitoring your blood sugar regularly.

The financial burden of diabetes

Today, diabetes has become a major health risk that affects 6.3% of the population in America. This means about 18.9 million Americans suffer from diabetes and its complications.

As we know, diabetes is not a cheap disease. In fact, according to diabetes.org, people diagnosed with diabetes pay on average $16,752 annually for treatment. In truth, its ongoing costs can cripple patients financially. Supplies and medications to control blood sugar and manage long term complications of diabetes can be a significant financial burden on patients and their families. Although insurance companies pay for supplies, the deductibles add up fast.

How a vegetarian diet helps reduce this burden

As we’ve said, a vegetarian diet is beneficial in controlling blood sugar, and aiding in its treatment and chronic complications.

Coronary artery disease is a well-known long-term complication of diabetes. Research shows that vegetarians have the lowest rate of coronary artery disease compared to any other group. The risk of vegetarians developing heart disease is 50% less than the general population.

Developing obesity is nine times less in those who follow a vegetarian diet. Obesity is a risk factor for diabetes, and being overweight contributes to developing complications in diabetic patients.

Switching to a vegetarian diet combined with lifestyle alterations such as engaging in regular aerobic exercise has a significant impact on managing diabetes effectively. It’s a well-known fact that the risk of complications significantly declines with proper diabetes management. You will feel better, and your blood sugar will come down gradually, too, significantly reducing the need for oral medications and insulin injections. However, only your doctor should alter your prescriptions.

The progression of diabetes, whether it worsens or improves, largely has to do with the changes you’re willing to make in your lifestyle. You have the power to change the course of your illness. Just imagine living the rest of your life without many of the complications that come from diabetes? The adverse effects of diabetes have a significant impact on your health and daily life. This may be a bit overly dramatic, but surely, being bedridden by a stroke or losing a limb to a non-healing ulcer is something you’d most certainly like to avoid.

A vegetarian diet is a natural and holistic way to assist in controlling your blood sugar levels. And it has a positive impact on treating and managing diabetes as well as its complications.

We eat to live and not live to eat. So, modifying your diet and lifestyle to be healthy and boost life quality is a choice that only you can make.

Image by Tesa Robbins from Pixabay

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While beans are a good source of plant-based protein, it’s totally possible to get enough protein as a vegetarian without eating beans. But, first, let’s find out how much protein your body really needs.

How much protein do you need?

On average, the body needs 0.36 grams of protein per pound of body weight. However, depending on your age, activity level, muscle mass, and fitness goals, you could get away with consuming 1.5 to 2 times that amount.

Only about 12 to 20 percent of your daily calories should come from protein. Your body doesn’t store protein, so there’s no point consuming more than you need; access calories = weight gain.

Protein- Rich Vegetarian Foods

Split Peas & Lentils

Split peas and lentils are GREAT sources of protein and easy to cook.

A cup of cooked lentils has 19 grams of protein, and split peas 17 grams. Better still, you can use them in many different meals, including soups and salads.

Quinoa 

What’s the big deal about quinoa? Well, it’s another excellent source of plant-based protein. It contains all nine essential amino acids and is very high in the amino acid lysine, which is usually lacking in plants. One cup of cooked quinoa gives you nine grams of protein!

It’s also so easy to cook. Just add boiling water to a bowl with quinoa and wait until it’s cooked. Then add seasoning and enjoy your meal.

Tempeh

Tempeh is made from fermented soy. It’s high in protein and is cholesterol-free. A 3.5-ounce or 100 gram serving of tempeh gives you 20 grams of protein.

Tempeh can be steamed, sautéed, or baked. When cooked, it’s dry, firm, and chewy with a nutty flavor.

Seeds and Nuts 

Seeds and nuts are easily portable, protein-packed, and tasty. You have a wide range to choose from, including flax, chia, hemp, pumpkin seeds, peanuts, almonds, pistachios, and walnuts.

Just two tablespoons of Chia seeds contain 6 grams of protein. Similarly, pumpkin seeds contain 5.3 grams of protein per ounce.

On the other hand, almonds contain 6 grams of protein per ounce, while peanuts contain 7 grams of protein per ounce.

The only downside is that seeds and nuts are high in fat and calories, so monitor your intake if you’re trying to manage or lose weight.

Nutritional Yeast

Nutritional yeast is a great source of protein because, like quinoa, it contains all nine essential amino acids. Four tablespoons of nutritional yeast contain 8 grams of protein. It’s also high in B vitamins and trace minerals.

But its cheesy flavor is why it’s so popular. You can sprinkle it on food or stir it into soups, just like grated cheese.

Getting enough protein on a vegetarian diet is pretty easy. As long as you are open to eating more peas and lentils, and trying new foods like quinoa, tempeh, and nutritional yeast, you’ll be just fine. You don’t even have to eat beans if you don’t want to!

Photo by Nick Bratanek on Unsplash

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One thing that concerns people who are considering a vegetarian diet is a nutritional deficiency. They worry that they won’t get enough vitamins and minerals such as zinc.

The Standard American Diet contains lots of zinc from animal sources like meat and dairy. A vegetarian diet, on the other hand, commonly has lots of fiber and soy protein which blocks zinc absorption.

The average woman needs 9 milligrams of zinc daily, and the
average man needs about 11 grams. Thankfully, you can get this amount from
vegetarian foods like beans, nuts and seeds.

Beans

A single cup of pinto beans has around 15% of your recommended daily intake of zinc. Therefore, a cup or two a day mixed in with other foods on this list can boost your zinc levels. Besides zinc, beans are also a great source of fiber and protein as well as many other vitamins and minerals.

Mushrooms

Despite being low in calories, mushrooms are a great source of nutrition. A half of a cup of shiitake mushrooms yields around 9% of your recommended daily intake of zinc. Mushrooms are also a good source of other nutrients such as selenium and copper.

Lentils

One cup of boiled lentils has about two and a half milligrams of zinc or around 17% of your recommended daily intake. They are also a great source of protein and fiber.

Seeds

Seeds such as pumpkin seeds and sesame seeds are very high
in zinc. A quarter cup of pumpkin seeds will get you around 23% of your
recommended daily intake.

The best thing about seeds is that you can eat them as  a quick snack or sprinkle them onto
other dishes to boost your zinc intake for the meal. Seeds are also a good
source of omega-3 fats and protein.

Cashews

Cashews are one of the best sources of zinc. A quarter cup of cashews will net you around 21% of your daily zinc intake. They are also a good source of protein, magnesium, and copper.

Nutritional Yeast

Nutritional yeast is a delicious and nutritious additive
that you can use as a seasoning. Depending on the brand, a single serving
contains about three milligrams or 35% of your recommended daily intake of
zinc. Nutritional yeast comes fortified with vitamin B12 as well.

Supplements

Zinc supplements are also a viable solution if needed. Many zinc supplements also contain magnesium, another important mineral for vegetarians.

Many vegetarian foods contain significant amounts of zinc, and not just the ones listed here. You don’t need to worry about your zinc intake as long as you make an effort to add more beans, nuts, and seeds to your diet. If you still feel like you’re not getting enough zinc, supplements are always an option. Be sure to check with your health care provider before adding supplements to your diet.

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