Latest news with #wholeGrains
CNET
02-06-2025
- Health
- CNET
12 Foods I Sadly Overlooked Until I Learned How Healthy They Are
It's easy to believe that being healthy means buying superfoods, all organic produce, expensive supplements and pricey powders. After all, these are all over social media. But that's not true. In fact, you probably have a lot of healthy, nutrient-dense foods sitting in your refrigerator and pantry right now. As long as you eat a balanced diet filled with a variety of foods like fruits, veggies, grains and proteins, you're probably getting all the vitamins and minerals your body needs. That's why I want to get rid of the idea that "healthy" means you have to buy expensive items. Instead, here are some everyday foods that are healthier than you might think. 12 foods that pack surprising health benefits Add these foods to your list the next time you go grocery shopping. Bread You probably didn't expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to the Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels. Oats Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Go for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index. Sweet potatoes This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air-fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to the Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system. Pasta You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet. fermate/Getty Images Eggs Eggs are a great source of protein, iron, selenium, phosphorus and vitamins B2, B5 and B12. They also keep you full longer, which can be good for maintaining a balanced eating schedule. Eggs have gained a bad reputation because of their high cholesterol content. A large egg contains about 186mg of cholesterol, which is a little more than half of the recommended daily intake (300mg) if you're not at risk for heart disease. If you're at risk for heart disease, one large egg almost hits the limit for recommended daily consumption (200mg). Despite the amount of cholesterol found in eggs, some studies have found that it doesn't seem to raise your body's cholesterol levels like trans fats and saturated fats do. Yogurt Yogurt is another one of those foods that's accessible, affordable and convenient. It's a great source of calcium, protein and probiotics. Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can promote various health benefits like aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it's best to choose plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School. Garlic I'm a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure. If you have digestive issues, garlic may also help you aid digestion. However, it's important to listen to your body because eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu. Green tea Fan of tea? Great! Because you're likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea also has been linked to many health benefits, like reducing cholesterol levels and supporting heart health. As if that wasn't enough, the National Cancer Institute reports that drinking green tea is also associated with reducing the risk of certain types of Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity. Bananas Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthline reports that bananas also make a great pre-workout snack because they fill you with energy and keep you feeling fuller longer. Nuts Nuts boast plentiful nutritional benefits. They have tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development. Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie-dense, a serving size is quite small -- only an ounce, or about a handful. Nuts are your best friends if you're looking for a nutritious snack. Onions Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
CNET
25-05-2025
- Health
- CNET
I Overlooked These 12 Foods Until I Learned How Healthy They Are
If you spend any time online, it's easy to think being healthy means buying every new superfood or going fully organic. But honestly? That's not true at all. A lot of the most nutrient-packed foods are probably already sitting in your kitchen. I've learned that you don't need fancy powders or pricey supplements to feel your best. If you're eating a balanced diet - think fruits, veggies, grains and a little variety - you're likely already getting what your body needs. So let's ditch the idea that health has to be complicated or expensive. Here are some everyday foods that pack a surprising nutritional punch and actually make a difference. 12 food staples that pack a lot of health benefits Add these foods to your list the next time you go grocery shopping. Bread You probably didn't expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels. Oats Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain, and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Opt for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index. Sweet potatoes This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system. Pasta You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet. fermate/Getty Images Eggs Eggs are a great source of protein, iron, selenium, phosphorus and vitamins B2, B5 and B12. They also keep you full for longer, which can be good for maintaining a balanced eating schedule. Eggs have gained a bad reputation because of their high cholesterol content. A large egg contains about 186 mg of cholesterol, which is a little more than half of the recommended daily intake (300 mg) if you're not at risk for heart disease. If you are at risk for heart disease, one large egg almost hits the limit for recommended daily consumption (200 mg). Despite the amount of cholesterol found in eggs, some studies have found that it doesn't seem to raise your body's cholesterol levels like trans fats and saturated fats do. Yogurt Yogurt is another one of those foods that's accessible, affordable and convenient. It's a great source of calcium, protein and probiotics. Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can promote various health benefits like aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it's best to opt for plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School. Garlic I'm a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure. If you have digestive issues, garlic may also help you aid digestion. However, it's important to listen to your body since eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu. Green tea Fan of tea? Great! Because you're likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea has also been linked to many health benefits, like reducing cholesterol levels and supporting heart health. As if that wasn't enough, the National Cancer Institute reports that drinking green tea is also associated with reducing the risk of certain types of Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity. Bananas Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthlines reports that bananas also make a great preworkout snack since they fill you with energy and keep you feeling fuller for longer. Nuts Nuts boast plentiful nutritional benefits. They have tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development. Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie dense, a serving size is quite small -- only an ounce, or about a handful. Nuts are your best friends if you're looking for a nutritious snack. Onions Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
CNET
06-05-2025
- Health
- CNET
10 Foods to Cut Back On for a More Balanced, Well-Rounded Diet
Being healthy doesn't mean never indulging -- it means focusing on a balanced diet that includes vegetables, fruits, greens, whole grains, proteins, and yes, treats in moderation. Though highly processed foods are not as healthy as fresh foods, you don't need to avoid them completely or feel bad when you eat them, but you also don't want an entire diet full of them. To improve your health and balance out your diet, we compiled a list of 10 foods that can negatively affect your health when not consumed in moderation. 10 foods that can negatively affect your health While the following foods are particularly lacking in nutritive value, the point of paying attention to this list is less about cutting each item out entirely and more about realizing how little they bring to your diet. We don't recommend you avoid these foods completely as food restriction can potentially trigger disordered eating. The main takeaway here is that it's OK to eat the foods on this list as long as you're also eating nutrient-rich foods that provide you with the vitamins and minerals you need. Many of the following foods contain highly refined grains, high amounts of trans fats or other processed fats that are hard for the body to use effectively. The foods lack many of the key nutrients like dietary fiber that promotes gut health. Over time, depriving your body of the many vitamins, minerals and nutrients of whole foods like fruits, vegetables and whole grains may create deficiencies that have medical symptoms. White bread White bread is made with a kind of bread flour that is processed from wheat. The processing removes bran and germ: parts of wheat grain. Whole wheat will generally be darker and denser, due to the fact that it contains more nutrients and more fiber. These two aspects are great for your digestion and give your body the nutrition it needs. White bread has a nice light flavor but it's made of just the endosperm layer of a wheat grain, and it contains less nutritional value. Instead, opt for whole grain bread, which is loaded with essential nutrients. To learn more about how complex carbs help keep you healthy, check out why you should be eating more carbs, not less. Potato chips Many of the reasons why eating too many chips can be harmful is because they don't provide a balanced source of calories. The amount of oil and simple carbohydrates they contain makes them calorie-dense, but they aren't correspondingly full of useful nutrients like vitamins. Chips that don't contain any preservatives are a nice option for an occasional delicious indulgence, but eating nothing but chips in a meal will leave your body wishing for more vitamins, protein and fiber. French fries French fries include many of the same nutrients as chips, though there's more actual potato in a french fry. The crispiness of a french fry, however, doesn't have to be due to deep fat frying, which has a lot of oils if you eat them often. In an air fryer, a thin sheen of oil (or even zero oil) can still get you a homemade, low-salt batch of french fries made from basically only potatoes. If your diet already has enough oil in it, this could be a good way to get a crispy treat without going over your daily value. Fried chicken Chicken is a delicious lean protein, but the breading on fried chicken tends to include white flour, oil and salt. These three ingredients are fine in moderation, but opting for grilled chicken or air-fried chicken could help you to reduce unhealthy ingredients if you're already getting more than the recommended amount. Processed meats Generally, processed meats have few nutrients in them that, when consumed in excess, have been linked to negative medical outcomes. Processing meats sometimes involves adding nitrates and nitrites, which have been linked to higher cancer risk when eaten out of moderation. Also, sodium is built into processed meat at fairly substantial levels. Whenever possible, cook and eat fresh meat. Sugary cereals Like eating candy, sugary cereal often has a lot of simple carbohydrates and sugars compared to a lower protein, fiber and vitamin content. As a breakfast option, sugary cereals can also result in a blood sugar crash that makes you feel hungry soon after eating the cereal. Opting for a lower sugar cereal that has more protein and fiber included, as well as a plant-based or dairy milk can help you feel full and energetic longer. Margarine Margarine was turned to when the saturated fats in butter were seen as a negative for our health. However, margarine varies: In some countries, it has harmful trans fats that aren't easily processed by the body and in many cases it has a similar amount of processed saturated fat. Read the label or opt for a less processed oil, like olive oil, as a bread topper if you really want to cut butter from your diet. Frozen entrees All frozen entrees aren't created equal -- flash-frozen vegetables and cooked chicken, for instance, sometimes are low in preservatives and are a great way to eat if you need convenience food. However, for premade meals, check what kinds of food and other items are in your meal, especially if you're worried about preservatives or food coloring in your diet. Boxed mac and cheese While some of the prominent brands of mac and cheese have been found to be high in harmful chemicals, a big reason they're considered unhealthy is due to the high amount of simple carbohydrates and fats and low nutritional value. If you love the cheesy pasta, though, don't despair: There are a variety of versions now that are either incorporating whole grains, vegetables like cauliflower and lower levels of preservatives and fats. Baked goods Cakes, donuts and other baked goods can be delicious. But they can also be loaded with simple carbohydrates and saturated fats. Plus, they have very little fiber, protein or vitamins. If you make your own baked goods, however, it's easy to make a treat that will deliver more nutrition, be it with some whole wheat flour substituted in, an unsaturated fat substituted for butter or adding fruits or grated zucchini to increase vitamin content.
