10 Foods You Should Eat
tonyspumas
Posts: 31
This article was a good read, so I thought I would share it.
To help you begin your self-experiment, here's a list of common foods that you'll want to try. Most of these are very healthy for almost everyone, even though some have been vilified by society. This doesn't mean that they'll transform you into an epitome of health, but they're certainly worth a try.
1. Peanut butter. I'm leading with this because I'm fairly certain peanut butter single-handedly kept me from getting chronic fatigue syndrome (CFS) during the no-fat 1990s. In the early 1990s, the average amount of fat in our daily diets plummeted while the incidence of CFS skyrocketed (CFS is the colloquial veil for debilitating disorders marked by chronic mental and physical exhaustion). This was particularly true among the otherwise healthy endurance sports sect. In the early 1990s, my body fat was once recorded at 2 percent. Sure, I was ripped. Healthy? Not so much. I'm pretty sure that only my adherence to peanut butter as a healthy fat source kept my athletic obsession intact.
A bevy of modern studies now vindicates my opinion with science. Peanuts are high in both fat and calories, but their fat has been associated with decreased total cholesterol and lower LDL and triglyceride levels. It's also high on the satiation meter, meaning that a little can fill you up.
2. Cabbage. Every Asian culture, as well as European, eats more cabbage than we do, and it's time we thought about it more often than when we happen to splurge on P.F. Chang's®. Cabbage is absurdly low in calories and very high in nutrients. Among these is sulforaphane, which a Stanford University study showed as boosting cancer-fighting enzymes more than any other plant chemical.
3. QuinoaQuinoa. This "grain" isn't technically a grain at all. It just tastes like one. It's actually a relative of spinach, beets, and Swiss chard. All of these are extremely healthy from a nutrient point of view, but quinoa is the only one that can fool you into thinking you're eating a starch. It's high in protein, minerals, vitamins, and fiber.
4. Spelt. This one is actually a grain, but its origin is slightly mysterious. Some claim it comes from wheat while others say it's a different species. Regardless, it has a high nutritional profile and can be eaten by many people with gluten intolerance, making it a good alternative to wheat products. Spelt can be found in many products, but as it's still considered a "health food," it's off the major processing radar. Unlike wheat, if spelt is on the ingredients list, it's probably good for you.
5. Walnuts. All nuts, really, but walnuts seem to be the king of the nut family. Used in Chinese medicine for centuries, walnuts are becoming more associated with Western health than ever before. A 2006 study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in bad fat could reduce the damaging effects of the meal.
6. Avocado. Another villain in the old no-fat movement, avocados are now thought to be one of the healthiest fat sources available. Beyond this, they have very high amounts of cancer-fighting antioxidants, and recent research seems to indicate that avocados' phytonutrients may also help with the absorption of nutrients from other sources.
7. MushroomMushrooms. The more we learn about phytonutrients—those that come in a small enough quantity to be missed on a food label (this is a layman's definition only)—the more we should admire ancient cultures. These culinary delights have been feuded over for decades until, for some reason, we'd decided they were pretty much empty calories. The study of phytonutrients has taught us that warring over fungi may have held some rationale after all. Mushrooms are loaded with antioxidants and are thought to boost the immune system, help ward off some cancers, and have high amounts of potassium. Furthermore, researchers at Penn State University have found that mushrooms may be the only food to contain an antioxidant called L-ergothioneine.
8. Tea. Despite a ton of positive press over the last, oh, century, tea and coffee are still the devil's brew in some circles. Perhaps even worse is how many coffee and tea restaurants have bastardized these natural brews into sugar- and fat-filled dessert items. Both tea and coffee, in their basic states, have no calories and many healthy benefits. Between the two, coffee is arguably more popular, most likely due to its higher caffeine content. But tea is probably healthier. Both have a high amount of antioxidants but stats on tea are almost off the charts. A recent study on calcium supplementation in elderly women, published in the American Journal of Clinical Nutrition, showed that bone mineral density at the hip was 2.8 percent greater in tea drinkers than in non-tea drinkers.
9. CinnamonCinnamon. Maybe the novel Dune was more prescient than we've given it credit for. After all, the plot revolves around an entire solar system at war over a cinnamon-like spice. Nowadays, we think of this as little but the flavoring in a 1,100-calorie gut bomb we find at the mall. But Frank Herbert knew a thing or two about history, and cinnamon has long been the prized possession of the spice world. It has a host of benefits, but perhaps none more important than this one: USDA researchers recently found that people with type 2 diabetes who consumed 1 gram of cinnamon a day for 6 weeks significantly reduced their blood sugar, triglycerides, and LDL cholesterol. "He who controls the spice controls the universe!"
10. Natto. This is on the list because, for one, it's one of the few foods I've eaten that I truly don't like. But mainly, it's here because we've really messed up the way we eat soy. Natto is fermented soybeans and very popular in Japan, which is where I had it. It's becoming more popular here, and this is most likely due to its health benefits. Nearly all the soy options we're offered in the U.S. are non-fermented. The list of health benefits of fermented soy is a mile long. It's associated with reducing the risk of cancer, minimizing the likelihood of blood clotting, aiding digestion, increasing blood circulation, an improved immune system, improving bone density, lessening the likelihood of heart attacks, more vibrant skin, and reducing the chance of balding. It also has strong antibiotic properties, among other things. So you might want to ditch the soy crisps, soy ice cream, and your iced soy mochas, and add some natto to your diet.
To help you begin your self-experiment, here's a list of common foods that you'll want to try. Most of these are very healthy for almost everyone, even though some have been vilified by society. This doesn't mean that they'll transform you into an epitome of health, but they're certainly worth a try.
1. Peanut butter. I'm leading with this because I'm fairly certain peanut butter single-handedly kept me from getting chronic fatigue syndrome (CFS) during the no-fat 1990s. In the early 1990s, the average amount of fat in our daily diets plummeted while the incidence of CFS skyrocketed (CFS is the colloquial veil for debilitating disorders marked by chronic mental and physical exhaustion). This was particularly true among the otherwise healthy endurance sports sect. In the early 1990s, my body fat was once recorded at 2 percent. Sure, I was ripped. Healthy? Not so much. I'm pretty sure that only my adherence to peanut butter as a healthy fat source kept my athletic obsession intact.
A bevy of modern studies now vindicates my opinion with science. Peanuts are high in both fat and calories, but their fat has been associated with decreased total cholesterol and lower LDL and triglyceride levels. It's also high on the satiation meter, meaning that a little can fill you up.
2. Cabbage. Every Asian culture, as well as European, eats more cabbage than we do, and it's time we thought about it more often than when we happen to splurge on P.F. Chang's®. Cabbage is absurdly low in calories and very high in nutrients. Among these is sulforaphane, which a Stanford University study showed as boosting cancer-fighting enzymes more than any other plant chemical.
3. QuinoaQuinoa. This "grain" isn't technically a grain at all. It just tastes like one. It's actually a relative of spinach, beets, and Swiss chard. All of these are extremely healthy from a nutrient point of view, but quinoa is the only one that can fool you into thinking you're eating a starch. It's high in protein, minerals, vitamins, and fiber.
4. Spelt. This one is actually a grain, but its origin is slightly mysterious. Some claim it comes from wheat while others say it's a different species. Regardless, it has a high nutritional profile and can be eaten by many people with gluten intolerance, making it a good alternative to wheat products. Spelt can be found in many products, but as it's still considered a "health food," it's off the major processing radar. Unlike wheat, if spelt is on the ingredients list, it's probably good for you.
5. Walnuts. All nuts, really, but walnuts seem to be the king of the nut family. Used in Chinese medicine for centuries, walnuts are becoming more associated with Western health than ever before. A 2006 study published in the Journal of the American College of Cardiology found that eating walnuts after a meal high in bad fat could reduce the damaging effects of the meal.
6. Avocado. Another villain in the old no-fat movement, avocados are now thought to be one of the healthiest fat sources available. Beyond this, they have very high amounts of cancer-fighting antioxidants, and recent research seems to indicate that avocados' phytonutrients may also help with the absorption of nutrients from other sources.
7. MushroomMushrooms. The more we learn about phytonutrients—those that come in a small enough quantity to be missed on a food label (this is a layman's definition only)—the more we should admire ancient cultures. These culinary delights have been feuded over for decades until, for some reason, we'd decided they were pretty much empty calories. The study of phytonutrients has taught us that warring over fungi may have held some rationale after all. Mushrooms are loaded with antioxidants and are thought to boost the immune system, help ward off some cancers, and have high amounts of potassium. Furthermore, researchers at Penn State University have found that mushrooms may be the only food to contain an antioxidant called L-ergothioneine.
8. Tea. Despite a ton of positive press over the last, oh, century, tea and coffee are still the devil's brew in some circles. Perhaps even worse is how many coffee and tea restaurants have bastardized these natural brews into sugar- and fat-filled dessert items. Both tea and coffee, in their basic states, have no calories and many healthy benefits. Between the two, coffee is arguably more popular, most likely due to its higher caffeine content. But tea is probably healthier. Both have a high amount of antioxidants but stats on tea are almost off the charts. A recent study on calcium supplementation in elderly women, published in the American Journal of Clinical Nutrition, showed that bone mineral density at the hip was 2.8 percent greater in tea drinkers than in non-tea drinkers.
9. CinnamonCinnamon. Maybe the novel Dune was more prescient than we've given it credit for. After all, the plot revolves around an entire solar system at war over a cinnamon-like spice. Nowadays, we think of this as little but the flavoring in a 1,100-calorie gut bomb we find at the mall. But Frank Herbert knew a thing or two about history, and cinnamon has long been the prized possession of the spice world. It has a host of benefits, but perhaps none more important than this one: USDA researchers recently found that people with type 2 diabetes who consumed 1 gram of cinnamon a day for 6 weeks significantly reduced their blood sugar, triglycerides, and LDL cholesterol. "He who controls the spice controls the universe!"
10. Natto. This is on the list because, for one, it's one of the few foods I've eaten that I truly don't like. But mainly, it's here because we've really messed up the way we eat soy. Natto is fermented soybeans and very popular in Japan, which is where I had it. It's becoming more popular here, and this is most likely due to its health benefits. Nearly all the soy options we're offered in the U.S. are non-fermented. The list of health benefits of fermented soy is a mile long. It's associated with reducing the risk of cancer, minimizing the likelihood of blood clotting, aiding digestion, increasing blood circulation, an improved immune system, improving bone density, lessening the likelihood of heart attacks, more vibrant skin, and reducing the chance of balding. It also has strong antibiotic properties, among other things. So you might want to ditch the soy crisps, soy ice cream, and your iced soy mochas, and add some natto to your diet.
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Replies
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Thanks0
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Great post, thanks! I love quinoa - I think I'll make a meal with some for lunch
what do you think of PB2 vs. regular PB? They cut back on the calories by "pressing out" the fat, but according to you, it sounds like maybe that means removing some of its nutritional benefits... 0 -
bump thanks for sharing0
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BUMP, thanks for the great article!!0
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I don't care for natto or cabbage, but the rest I eat all the time.0
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Where was this article?0
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bump!0
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Thanks for the reminder on cabbage and cinnamon. Honey and Cacao nibs are also a super longivity combo, and good in the morning protein shake:-) Just don't eat honey everyday.0
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Bump0
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Nice article. I love cabbage! (sauerkraut)0
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Natto is gross. After trying it I don't care how nutritious it may be, I will not eat it haha.0
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ty! great list!0
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Thanks0
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Thanks, this is a great list. Gonna have to make a grocery run now to try some new things.0
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Where was this article?
Hey I got it from Beachbody.com It was written by Steve Edwards. He usually has some good and interesting reads. As for the article I used to be an avid Avocado fan, but then stopped because some friends told me it was high on fat but apparently it's the good fat so I will add some to my sandwiches again!!10 -
can you link the article?0
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BUMP, THANKS!0
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Interesting read.0
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FYI, spelt actually is the grain wheat was bred from. It's smaller and has less yield, but it's hardier and in terms of nutrients (not to mention flavor) it beats the socks off wheat. 0
This discussion has been closed.
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