SUMMARY

A dairy-free diet can improve your digestion, and it has other potential health benefits. However, not all non-dairy foods are optimal choices for wellness. The best picks have natural, whole-food ingredients.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

A dairy-free diet has the power to support your wellness journey. 

Foods made with dairy can cause digestive issues such as gas and uncomfortable bloating. If you suffer from these problems, replacing foods like yogurt, milk and hard cheese with non-dairy substitutes may help alleviate the situation. 

So, what’s the scoop on dairy-free eating? And which non-dairy foods should you choose for optimal health? Let’s take a closer look. 

In this article, we will:

• Define a dairy-free diet
• Explain the difference between dairy-free and vegan eating plans
• List the ingredients used in non-dairy products
• Discuss some key health benefits of eating dairy-free
• Offer tips on choosing healthy non-dairy foods
• Answer common questions regarding dairy-free eating

What is a dairy-free diet?

A dairy-free diet excludes all foods and beverages containing dairy products. 

This diet excludes all types of animal milk. That means no cow’s milk, sheep’s milk or goat’s milk. And all kinds of food and drink that include animal milk are prohibited on a dairy-free diet plan. So, for example, cheese made with animal milk isn’t allowed. Also, butter, ice cream and yogurt made with animal milk are verboten. 

Dairy contains valuable calcium and protein. However, you can access these nutrients via plant-based substitutes like chia seeds, soy milk, almonds and tofu. 

Dairy-free diet vs. vegan 

So, how does the dairy-free diet plan differ from the vegan diet?

The dairy-free lifestyle is similar to the vegan lifestyle in that they both limit the consumption of foods made with animal products. However, a vegan diet has broader restrictions; it excludes all animal products, such as meat, chicken, oily fish and eggs. The only animal-based foods excluded from a dairy-free diet are those made with animal milk. 

Ingredients used in non-dairy foods

Dairy-free foods swap ingredients made with animal milk for those that are plant-based. 

For example, dairy-free milk replaces cow’s milk with plant-based alternatives such as:

• Rice milk
• Almond milk
• Cashew milk
• Soy milk
• Oat milk
• Brazil nut milk

And dairy-free ice cream ditches cow’s milk and heavy cream in favor of plant-based choices like:

• Nut milk
• Nut butter
• Soy milk
• Coconut milk
• Pea protein
• Fava bean (also known as faba bean)

Last but not least, dairy-free cheese replaces animal milk with ingredients like:

• Tree nuts and seeds
• Soy
• Coconut
• Root vegetables such as carrots and potatoes
• Starchy flours such as potato flour, arrowroot flour, and tapioca flour

Health benefits of a dairy-free diet

Here are some key health benefits of dairy-free eating:

1. Improved digestion

Dairy products often contain a sugar called lactose. Lactose is typically broken down by lactase, an enzyme produced by the small intestine.

Unfortunately, many people produce less lactase than is needed to break down lactose. This condition — known as lactose malabsorption — makes it difficult for them to digest dairy milk and its by-products. Lactose malabsorption sometimes causes symptoms like bloating, diarrhea and gas. When this happens, the condition is called lactose intolerance.

Lactose malabsorption is more common than you might think. According to the National Institutes of Health, roughly 68 percent of the world’s population suffers from this condition. Here in the U.S., it’s most common in people with these ethnic backgrounds:

• African American
• Native American
• Asian American
• Hispanic/Latino

If you experience symptoms such as gas and bloating, lactose intolerance may be the culprit. And you may be able to experience relief by putting the brakes on your dairy consumption. 

You’ll also benefit from dairy-free eating if you have a milk allergy. Milk allergy (also known as dairy allergy) is less common than lactose intolerance, but it causes severe symptoms. For example, this condition can cause anaphylaxis, a potentially fatal condition that requires treatment with epinephrine. Milk allergy can also cause atopic dermatitis and inflammation of the esophagus.  

2. Reduced exposure to harmful hormones and antibiotics

Most of the dairy consumed in this country is produced commercially. Commercial dairy production involves the use of hormones and antibiotics. Research shows that these hormones and antibiotics can negatively impact your health. For example, steroid hormones in commercially produced dairy products are a risk factor for certain types of cancer in humans. 

However, it’s important to note that organically raised dairy doesn’t include harmful hormones and antibiotics. 

3. Better skin

Acne is a skin condition that causes unsightly bumps and blemishes. According to the American Academy of Dermatology Association, it’s the most common skin ailment in the U.S., affecting up to 50 million Americans. And while it’s most common in adolescents, acne can occur at any stage in life. 

Various research studies link acne with dairy intake. The data links consumption of dairy foods such as whole milk, low-fat milk, skim milk and cheese with a higher risk for acne. This research suggests that for some people, a dairy-free diet may improve the appearance of this skin. 

How to choose healthy foods for your dairy-free diet plan

Here are some tips for choosing healthy, non-dairy foods:

1. Look for items made with whole foods and minimal ingredients

Some non-dairy foods are highly processed. These foods contain lots of preservatives, refined oils and color additives.

The healthiest choices are those made with natural, whole-food ingredients. These picks typically have short ingredient lists that include natural foods that are easy to recognize. 

2. Steer clear of foods with lots of sodium

Sodium can cause severe health problems if you overeat it, and most Americans consume more than the recommended amount. Research shows excessive sodium consumption can cause high blood pressure, heart attack and stroke. To reduce your risk of chronic disease, you should consume no more than 2,300 milligrams of sodium per day. 

Some dairy-free foods are high in sodium. This is especially true of certain types of highly processed vegan cheese. Before purchasing dairy-free foods, read the ingredient list, and steer clear of any dairy alternative with excessive sodium. In some cases, you’ll be able to find non-dairy alternatives that are low in sodium or sodium-free. 

3. Avoid foods with lots of sugar

Studies link excessive sugar consumption with health issues such as high blood pressure, diabetes, weight gain and inflammation. Sugar content in dairy-free foods varies dramatically. Some choices are high in sugar. On the other hand, some have very little sugar, replacing this ingredient with healthier substitutes such as erythritol. These differences are especially apparent in vegan food such as non-dairy ice cream.  

According to the American Heart Association, men should consume no more than 36 grams of sugar per day. For women, that figure drops to 24 grams. Keep these recommendations in mind when looking at the sugar content of vegan ice cream and other dairy-free foods that you’re thinking about adding to your pantry. 

4. Read the ingredient list to avoid foods that contain hidden dairy

It may not be immediately apparent to you that certain foods contain dairy. That’s why it’s essential to read the ingredient list before purchasing.

Here are some packaged foods that may have hidden dairy:

• Boxed cereals – may contain milk-based ingredients such as nonfat milk powder, whey protein isolates and casein
• Yeast bread – choices such as croissants and cinnamon bread often include dairy
• Processed sandwich bread – may contain milk products such as casein, whey and nonfat milk powder
• Crackers – may include a dairy food like butter or butterfat
• Deli meats – may contain dairy ingredients such as lactose or casein as an emulsifier
• Granola – may have butter
• Protein bars – may contain a milk product such as lactose, casein or milk powder
• Vegetarian meat substitutes – may contain casein or whey protein isolates

Dairy-free diet: FAQs

Next, let’s answer some common questions regarding the dairy-free lifestyle:

1. Can you eat eggs on a dairy-free diet?

Yes, the dairy-free diet includes eggs. The only animal-based foods excluded from this diet are those made with animal milk like cow’s milk. 

2. Can you eat goat cheese on a dairy-free diet?

Goat cheese includes goat milk. Since goat cheese has animal milk, it’s excluded from a dairy-free diet plan. 

3. Is a paleo diet dairy-free?

The eating patterns of our hunter-gatherer ancestors inspire the paleo diet. Our relatives from that era did not milk cows. With this in mind, the paleo diet excludes all dairy products. That includes dairy cheese, sour cream, cow’s milk and butter.

4. Can I eat butter on a dairy-free diet?

Butter typically includes animal milk such as cow’s milk. Since it contains animal milk, butter is not allowed on a strict dairy-free diet plan. 

5. Can a dairy-free diet help you lose weight?

Yes, under certain circumstances, a dairy-fee diet can help you lose weight. You can lose weight by reducing your calorie intake. Many dairy-free foods have fewer calories than their dairy-based equivalents. With this in mind, a dairy-free diet can support healthy weight loss if you choose options that are relatively low in calories. 

6. Can you eat bread on a dairy-free diet?

With bread, it’s essential to read the ingredient list. Some types of bread include dairy products such as casein, whey and nonfat milk powder; these types of bread are excluded from a dairy-free diet. However, if you’ve checked the ingredient list and found there isn’t a dairy product present, bread is compatible with a dairy-free lifestyle. 

Next steps

Simplify your dairy-free diet plan by subscribing to Fresh N Lean. We offer vegan and paleo meal plans that exclude all dairy products; our chefs make this cuisine using whole-food, organic ingredients. Also, to support you on your health journey, we offer free nutritional counseling from our skilled team of in-house nutritionists. Subscribe today to have tasty, dairy-free meal boxes shipped to your home or office. 

The post Dairy-Free Diet: How to Choose Healthy Non-Dairy Foods appeared first on Fresh n' Lean.

SUMMARY

So, what can you eat on the Whole30 plan? Before embarking on this elimination diet, it’s essential to understand the Whole30 rules. This eating plan embraces whole foods and prohibits the consumption of things like junk food, dairy, grains and alcohol.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The Whole30 program is an elimination diet that can help you make food choices that support your health. 

This 30-day eating plan requires you to make specific changes to your diet and lifestyle. Some foods are encouraged, and others are strictly prohibited. And there is no room for compromise; make no mistake, if you want to find success with Whole30, you have to abide by Whole30 rules. 

So, what are the rules of Whole30? Let’s examine some vital Whole30 guidelines. 

In this article, we will:

• Briefly summarize the Whole30 diet
• Discuss what takes place at the end of the diet
• Provide a complete list of Whole30 rules, along with critical exceptions
• Share crucial strategies that can help you succeed on the Whole30 program 

What can you eat on the Whole30 plan, and what does it aim to accomplish?

There are all kinds of different diets and eating plans out there. Typically, they focus on weight loss. 

Whole30 is different. The Whole30 rules and program don’t strive for cosmetic changes. Instead, this eating plan aims to help you build self-awareness on how certain foods affect your body. 

The Whole30 rules and program are the brainchild of a couple of sports nutritionists: Melissa Urban and Dallas Hartwig. They’re authors of “The Whole30: The 30-Day Guide to Total Health and Food Freedom.” The Whole30 program grew from the book’s success. 

Its creators see the Whole30 program as a nutritional reset – a chance to overhaul your relationship with food. The program is a 30-day elimination diet that encourages the consumption of whole foods. It requires you to give up foods that can negatively impact cravings, blood sugar regulation, digestion, immunity and inflammation. 

By giving up these foods for 30 days, many people notice benefits concerning energy, sleep, digestive issues, mood, focus, and athletic performance. In addition, chronic pain may diminish, and there may be improvements in conditions like migraines, allergies, asthma and eczema. 

Per Whole30 rules, what happens at the end of this 30-day diet?

At the end of the 30-day Whole30 program, you can reintroduce the foods you’ve eliminated one at a time. Doing so will allow you to see what effect each food has on your body. 

If a food you’ve reintroduced causes undesirable symptoms to return, it’s a dead giveaway that this menu item negatively impacts your health. You can use this information to make permanent dietary changes that improve wellness.  

Whole30 rules and exceptions

Here’s a complete list of Whole30 rules, along with some crucial exceptions:

Whole30 rule #1: Consume foods that are whole and minimally processed

Unprocessed foods and minimally processed foods are at the heart of this eating plan. 

Base your Whole30 food list on whole foods like meat, seafood, eggs, vegetables, fruit and natural fats. That includes choices like sweet potato, grass-fed beef, almond butter, other types of nut butter and coconut oil. Herbs, spices and seasonings are allowed.

In many ways, the Whole30 program is similar to the paleo diet. When meal planning, look for foods with short ingredient lists made with things you recognize. 

Whole30 rule #2: Eliminate most forms of added sugar 

Whole30 rules require you to eliminate added sugar – natural and artificial – from your diet. This includes things like maple syrup, agave nectar and stevia. 

Exceptions: One exception is fruit juice, used as a sweetener in some food products. Also, iodized table salt contains sugar in the form of dextrose; this ingredient is essential to prevent oxidation. Despite the presence of dextrose, Whole30 rules allow table salt. 

Whole30 rule #3: Banish alcohol 

The Whole30 meal plan forbids most types of alcohol, even for cooking. This rule includes everything from beer to wine. 

Exceptions: Vinegar includes fermented grain alcohol; despite this, most types of vinegar are allowed. Also, Whole30 rules allow consumption of alcohol-based botanical extracts such as vanilla and lemon. However, malt-based vinegar or extracts aren’t allowed, since they contain gluten. Last but not least, coconut aminos are fermented and have trace amounts of alcohol. Despite this, the Whole30 program permits coconut aminos. 

Whole30 rule #4: Say no to grains and pseudo-cereals

Whole30 rules prohibit the consumption of grains. This rule bans everything from barley to wheat. Additionally, foods made with grains – such as bran, germ and starch – aren’t allowed.

And grain-like pseudo-cereals such as buckwheat and quinoa are also prohibited. 

Whole30 rule #5: Avoid most forms of legumes

Whole30 rules prohibit most types of legumes. This restriction includes peanuts (peanuts are legumes, even though they’re often classed as nuts), peanut butter and most beans. It also includes soy products, such as soy sauce, tempeh, tofu, miso and soy milk. 

Exceptions: Green beans and most types of peas are allowed. This includes snow peas, sugar snap peas, yellow peas, green peas and split peas. 

Whole30 rule #6: Steer clear of most types of dairy

Avoid dairy products such as cow’s milk, goat’s milk and sheep’s milk. And stay away from dairy products like kefir, yogurt, ice cream, cheese, sour cream, butter and frozen yogurt. 

Exceptions: Though standard butter is not allowed, the Whole30 program permits ghee and clarified butter. 

Whole30 rule #7: Eliminate carrageenan and sulfites

If a food’s ingredient list includes carrageenan or sulfites, that food is not Whole30-approved. 

Whole30 rule #8: Cut out baked goods, junk food and sweets

Baked goods, junk food, highly processed food, sweets and treats aren’t allowed, even those with Whole30-approved ingredients. This restriction includes cookies, French fries, potato chips, pizza, pasta, bread and pancakes.

Many people lean on these foods to get them through stressful times. They are banned in the Whole30 program to encourage you to develop healthier habits for coping with stress. 

Whole30 rule #9: Do not weigh yourself or take any body measurements for 30 days

The Whole30 program is not about weight loss. Therefore, weighing yourself or taking body measurements is forbidden since this may distract you from the program’s actual benefits.

However, you’re allowed to weigh and measure yourself right before the program starts and right after it ends.  

Vital success strategies regarding Whole30 rules

Here are some tips for succeeding with Whole30 rules:

• Go all in. Partial commitment is a recipe for failure with the Whole30 program. Know the rules and stick to them. That’s your only option if you want to reap benefits from this program. 
• Learn how to say no. You may find yourself in social situations where friends and family offer you prohibited foods. Set your boundaries and hold your ground. Remember that even a single moment of weakness can compromise the benefits you get with this program. 
• Prepare for a challenge. Making significant changes to your diet is more demanding than most people realize. Know that the Whole30 program will require you to make a substantial and daunting shift. Acknowledging this will make it easier for you to handle all the challenges that the Whole30 program may bring. 
• Stay focused on the program’s potential benefits. Whole30 restrictions can be intimidating. Still, it’s important to remember that this program has the potential to improve your health radically. So, keep these desired improvements in mind each step of the way. Maintaining that focus with help give you the will to persevere. 

Next steps

Embarking on the Whole30 program requires significant adjustments in meal prep and how you shop for food. However, you can simplify your experience with this diet by subscribing to Fresh N Lean.

We deliver chef-prepared Whole30 meals to your front door. We make our delicious cuisine with whole foods and organic ingredients. 

The post Whole30 Rules and Success Strategies appeared first on Fresh n' Lean.

SUMMARY

What is Whole30 all about? This program is an eating plan that seeks to improve your health holistically. It encourages the consumption of whole foods and excludes heavily processed food, added sugar, grains, and legumes.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you’re keeping an eye on the latest developments in healthy eating, you may have a question or two about Whole30.  

Whole30 is an eating plan that emphasizes whole foods. But that’s just the tip of the iceberg. The Whole30 diet is a nutritional program that can create far-reaching benefits. It’s ambitious in how it aims to improve your eating habits and overhaul your health and wellness. 

If you’re curious about the Whole30 diet and want to learn more, keep reading. 

In this article, we will:

• Answer six common questions regarding the Whole30 program
• Guide you on how to start the Whole30 diet in the most convenient way possible

All about Whole30

If you want an eating plan to work for you, it’s essential to have a clear understanding of what it’s all about. With that in mind, here are answers to six common questions regarding the Whole30 diet:

1. What is Whole30?

The Whole30 diet is an eating plan designed to give you greater insight into certain foods’ impact on your overall health and wellness. It was created in 2009 by two sports nutritionists: Melissa Urban and Dallas Hartwig. 

With the Whole30 program, you’re encouraged to consume whole foods. In this way, it’s similar to the paleo diet. Both the paleo diet and the Whole30 eating plan emphasize healthy whole foods and discourage the consumption of foods with processed additives and added sugar. 

Also, this program bears similarities to an elimination diet. Like an elimination diet, the Whole30 program requires you to exclude certain foods from your eating plan for a set time. 

With Whole30, there is no importance attached to portion control or calorie counting. And unlike eating plans such as the keto diet, you’re not required to achieve a specified macronutrient balance with each meal. 

2. How long should you continue this diet?

Whole30 requires you to cut out foods that may harm your health for 30 days. After this time, you can slowly reintroduce the foods that you’ve eliminated if you choose. As you add these foods back into your diet, you’ll be able to observe firsthand the impact they have on your health and your body. 

This diet requires you to limit your eating plan to a list of allowed foods during those 30 days. If you consume food that isn’t on this list, you’re required to start the process over from day one. 

3. What is the point of the Whole30 diet?

The Whole30 diet can help you get to the bottom of nagging health concerns. Certain foods are commonly associated with inflammation, hormone imbalances and gut issues. If you have these health challenges, a Whole30 diet may be able to help you identify the foods that are causing your problem. Some people use this diet to address specific types of health difficulties naturally and holistically. 

It makes sense when you consider that scientific research has linked the foods that are verboten on the Whole30 diet with various health problems. Studies show that the foods banned on this eating program have a negative impact in these areas:

• Cravings
• Blood sugar regulation
• Hormonal balance
• Digestion
• Immunity
• Inflammation

Still, this program isn’t merely used to address specific health problems. People also use this diet to improve overall health, wellness and fitness in a more general way. 

4. What foods are allowed on the Whole30 diet?

With this program, you’re encouraged to build your diet around whole, unprocessed foods. 

These Whole30-approved foods should serve as the foundation of your diet while you’re on this program:

• Unprocessed meat, including beef, pork, veal and lamb
• Unprocessed poultry, including turkey, chicken and duck
• Seafood, including oysters, shrimp and all types of fish
• Eggs, including foods made from eggs, such as homemade mayonnaise
• Fruits of all kinds, including bananas, melons, grapes, berries and oranges
• A wide range of vegetables, including broccoli, cauliflower, carrots and potatoes
• Nuts and seeds, such as almonds, sunflower seeds, pecans, pistachios and cashews; nut butter, nut flour and nut milk are also allowed
• Healthy fat, including clarified butter or ghee, plant oils, coconut oil and duck fat

There is room for including some minimally processed foods in this eating plan. When selecting these foods, choose those with short ingredient lists, no processed additives and no added sugar. 

5. What foods should you avoid on this program?

The Whole30 rules require you to exclude these foods:

• Pulses and legumes, including chickpeas, beans and lentils; however, green beans and most peas (such as snow peas, sugar snap peas, green peas, yellow peas and split peas) are permitted
• Peanuts (which are technically legumes) and peanut butter
• Pseudo-cereals such as amaranth, quinoa and buckwheat
• Soy and soy products, such as edamame, soy milk, tofu, tempeh, miso and soy sauce
• Most types of dairy, such as cow’s milk, goat’s milk, sheep’s milk, cheese, ice cream and yogurt; however, you can include clarified butter or ghee in your Whole30 diet 
• Grains of all types, including wheat, corn, rice, millet and oats
• Added sugar and artificial sweeteners, including maple syrup, refined sugar, raw sugar, honey, stevia, monk fruit sweetener and agave syrup
• Alcohol of all types, including beer, wine, vodka, rum and gin
• Processed additives, including MSG, sulfites and carrageenan 
• Pasta
• Bread
• French fries
• Potato chips
• Baked goods
• Junk food

6. What is Whole30 good for when it comes to health?

The Whole30 eating plan isn’t about weight loss, unlike several popular diets. However, weight loss may be a side effect of eating the healthy foods associated with this program.

This diet aims to reset your health and help you identify the cause of common health problems. In addition, it can help you uncover issues concerning food sensitivity. According to the nutritionists who created this diet, it has the potential to bring these health benefits:

• Improved energy
• Better sleep
• Improved digestion
• Improved mood
• Sharpened focus and mental clarity
• Improved athletic performance

Also, if you suffer from a condition like allergies, migraines, and eczema, this diet may help you find relief. In some cases, these problems are caused by food sensitivities. The Whole30 diet can help you identify problematic foods that may be at the root of your health issue.  

How to start the Whole30 diet: A convenient, no-hassle approach

The Whole30 diet requires you to pay attention to the ingredients listed on food labels. And it can be restrictive since many commonly consumed foods aren’t allowed on this eating plan. As a result, shopping for approved foods can be a hassle.

If you’re looking for a convenient way to start the Whole30 diet, consider subscribing to a meal delivery service that offers a Whole30-approved menu. You’ll have the foods you need for your diet delivered to your door. 

Fresh N Lean offers a Whole30 meal plan to simplify your experience with this popular diet. Our meals are chef-prepared and made with wholesome, organic ingredients. 

Next steps

Take the hassle out of your Whole30 journey by subscribing to Fresh N Lean. Our Whole30 menu items include nutritious foods like grass-fed beef and cage-free chicken. We deliver your meals weekly to your home or office. 

The post What Is Whole30? Common Questions Answered appeared first on Fresh n' Lean.

SUMMARY

Cauliflower benefits wellness by providing the body with ample amounts of vitamin C; it’s also one of the best plant sources of choline. This cruciferous veggie has enough nutrition to help stave off conditions such as heart disease and cancer. The health benefits of cauliflower also include its ability to help support weight maintenance and weight loss. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

When it comes to the nutrition it provides, cauliflower packs a more potent punch than many people realize. 

Like broccoli, Brussels sprouts and bok choy, this plant-based food is a cruciferous vegetable. Cruciferous veggies such as cauliflower are great sources of fiber and antioxidants. 

And cauliflower benefits your health and wellness in other ways. It contains choline, a nutrient that’s hard to come by. And this low-carb food is an excellent alternative to potatoes, grains and legumes for those who are on a keto eating plan. 

Let’s take a closer look at the nutritional profile and health benefits of cauliflower. 

In this article, we will:

• Share some basic facts regarding this healthy cruciferous vegetable
• Discuss cauliflower nutrition
• List key cauliflower benefits that support your health

Cauliflower basics

Cauliflower is a cruciferous vegetable that’s part of the Brassica oleracea family. This family of vegetables also includes Brussels sprouts, kale, broccoli, collard greens and cabbage.

Typically, only the head of the cauliflower is eaten. The head is made up of cauliflower florets that are easily separated. 

Types of cauliflower

There are different types of cauliflower, and they come in a variety of colors:

1. White cauliflower

White cauliflower is the most common variant of this cruciferous veggie. It has a white head surrounded by green leaves 

2. Green cauliflower

Green cauliflower is also referred to as broccoflower. It has a shade of green that’s similar to that of broccoli. Green cauliflower has a less crumbly texture than the white variant of this vegetable. Aside from those two differences, though, green cauliflower is similar in many ways to the white version.  

3. Purple cauliflower

Purple cauliflower has a deep purple head surrounded by leaves that are bluish-green in color. Relative to other variants of this vegetable, purple cauliflower benefits your health in a unique way thanks to the presence of an antioxidant called anthocyanin. Anthocyanin is what gives this type of cauliflower its rich purple hue, and it can help prevent heart disease and reduce inflammation. Purple cauliflower has a sweeter, milder taste than other variants of this vegetable. 

4. Orange/yellow cauliflower

This version features orange or yellow cauliflower florets surrounded by green leaves. The orange/yellow color tends to grow even more intense during the cooking process. One of the health benefits of cauliflower that’s orange/yellow in hue concerns beta-carotene, a nutrient that supports eye health. As you might have guessed from its color, orange/yellow cauliflower is higher in beta-carotene than the white variety. 

Cauliflower nutrition

It’s time to take a deep dive into cauliflower nutrition. This vegetable contains a wide range of valuable nutrients. According to the U.S. Department of Agriculture, a cup of raw cauliflower contains the following:

• Water – 101 g 
• Calories – 27.5
• Protein – 2.11 g
• Fat – 0.308 g
• Carbohydrates – 5.47 g
• Fiber – 2.2 g
• Sugar – 2.1 g
• Calcium – 24.2 mg
• Iron – 0.462 mg
• Magnesium – 16.5 mg
• Phosphorus – 48.4 mg
• Potassium – 329 mg
• Sodium – 33 mg
• Zinc – 0.297 mg
• Copper – 0.043 mg
• Selenium – 0.66 µg
• Vitamin C – 53 mg
• Thiamin – 0.055 mg
• Riboflavin – 0.066 mg
• Niacin – 0.558 mg
• Vitamin B6 – 0.202 mg
• Folate – 62.7 µg
• Choline – 48.7 mg
• Lutein and zeaxanthin – 1.1 µg
• Vitamin E (alpha-tocopherol) – 0.088 mg
• Vitamin K (phylloquinone) – 17 µg
• Saturated fatty acids – 0.143 g
• Monounsaturated fatty acids – 0.037 g
• Polyunsaturated fatty acids – 0.034 g 

Cauliflower benefits

What are the health benefits of cauliflower? Let’s examine the many ways in which this nutritious vegetable supports wellness: 

Cauliflower benefit #1: Rich source of vitamin C

Vitamin C is a nutrient that strengthens your immune system, giving it the resources it needs to help your body fight off viruses and pathogens. Additionally, vitamin C functions as a powerful antioxidant, working tirelessly to combat oxidative stress. 

Cauliflower is an excellent source of vitamin C. According to the National Institutes of Health, adults should aim to get between 75-90 mg of vitamin C each day. As we mentioned in our section on cauliflower nutrition, this vegetable contains a whopping 53 mg of vitamin C in just a one-cup serving.

Cauliflower benefit #2: High in dietary fiber

Cauliflower benefits your health via its high fiber content.

Fiber provides your gut with healthy bacteria. This bacteria can help reduce inflammation in the body. The gut also needs to be adequately populated with good bacteria if the digestive system is to function in a healthy way.

Dietary fiber has been linked with other health benefits. Studies show that a diet loaded with high-fiber vegetables such as cauliflower may help reduce your risk of developing chronic illnesses such as heart disease, diabetes and certain types of cancer. 

Cauliflower benefit #3: Rich source of antioxidants

Your body makes free radicals when it’s exposed to toxins such as processed food and polluted air. It’s healthy to have a certain level of free radicals in your body, but if this level gets too high, it can cause health problems such as inflammation and accelerated aging. 

Antioxidants help fight free radicals in the body. They work hard to keep your body’s free radicals at healthy levels. By doing this, they can help ward off inflammation and prevent chronic conditions such as cardiovascular disease and cancer. 

Cauliflower is rich in two types of antioxidants: glucosinolates and isothiocyanates. Research shows that these antioxidants can help slow the growth of cancer cells. Glucosinolate and isothiocyanate antioxidants are especially effective against prostate cancer, breast cancer, colon cancer and lung cancer. 

Additionally, cauliflower benefits wellness by providing your body with carotenoid and flavonoid antioxidants. Studies show that carotenoid and flavonoid antioxidant activity can help prevent illnesses such as cancer and heart disease. 

Cauliflower benefit #4: Excellent source of choline

Choline is a nutrient that’s essential for good health. Unfortunately, though, choline deficiency is quite common. 

Research shows that the body uses choline to help preserve the integrity of cell membranes. Choline also plays a key role in brain function, and it helps the body produce the neurotransmitters that are necessary to help maintain a healthy nervous system. Additionally, this nutrient helps prevent cholesterol from accumulating in the liver. 

It can be difficult to get choline from dietary sources, since it isn’t found in very many foods. Cauliflower benefits your health by being one of best plant-based sources of choline. 

Cauliflower benefit #5: Supports healthy weight loss

The health benefits of cauliflower include its ability to facilitate weight loss and weight management that support your overall wellness. 

This cruciferous veggie is low in calories; as mentioned in our section on cauliflower nutrition, this plant-based food contains just 27.5 calories per cup. Over 90 percent of its weight consists of water; studies show that a diet high in water-dense foods that are low in calories can do a great job of helping you achieve healthy weight loss. 

And as we mentioned earlier, cauliflower is high in fiber. Fiber slows down the digestive process and can help you feel more satiated. Due to its high fiber content, eating cauliflower can support weight loss by giving you a full feeling after each meal. This feeling of fullness will make it easier for you to consume fewer calories each day. 

Cauliflower benefit #6: Great low-carb substitute for potatoes, grains and beans

Cauliflower is relatively low-carb, with fewer carbohydrates than potatoes, grains and beans. If you’re on a low-carb eating plan such as the ketogenic diet, cauliflower benefits your health journey. It makes an excellent substitute in recipes that call for certain high-carb ingredients. 

For example, you can replace rice with cauliflower rice — this is simply cauliflower that has been processed to resemble white rice. Mashed potatoes can be substituted with a creamy cauliflower mash. Cauliflower can be used instead of flour when making a pizza crust; this cauliflower pizza crust tastes as good as the real thing. You can also use cauliflower to make low-carb versions of dishes such as hummus, tortillas and macaroni and cheese. 

Next steps

Now that you know all about the ways in which cauliflower benefits your health, add more of the nutritious vegetable to your eating plan. Eat it raw or stir-fried. Opt for steamed cauliflower, or include this food in your homemade pizza crust. Regardless of how you choose to prepare your cauliflower, your wellness will be supported by each and every nutrient contained in this healthy food. 

If you want to include more nutrient-rich foods in your diet, subscribe to Fresh N’ Lean. For your convenience, we cook each meal and deliver it to your door. Our chef-prepared meal plans range from vegan to keto, and they’re loaded with healthy, whole-food ingredients such as cauliflower.

The post Cauliflower Benefits and Nutritional Profile appeared first on Fresh n' Lean.

SUMMARY

Broccoli benefits your wellness in a host of different ways, and it’s loaded with valuable nutrition. Studies show that this cruciferous veggie fights inflammation, and it can help protect against prostate cancer. Broccoli also supports eye health, and it contains nutrients that can slow the aging process.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Sometimes vital assistance for big health problems can be found in humble places. 

That’s certainly the case with broccoli. Fresh broccoli is loaded with antioxidants, packed with nutrients such as vitamin K, vitamin C and healthy omega-3 fatty acids. Research shows that eating broccoli can provide your body with the nutrition it needs to lower blood sugar and prevent the development of certain chronic diseases. 

There’s no doubt about it; this inexpensive, readily available vegetable has the goods to support your wellness journey in a powerful way.

Let’s get the scoop on what broccoli has to offer. 

In this article, we will: 

• Explain what broccoli is, and discuss its variations and nutrients
• List the different ways of preparing broccoli, and explain the impact each has on the vegetable’s nutritional content
• Discuss the ways in which broccoli benefits your health

What is broccoli?

Broccoli is a cruciferous vegetable. Its botanical name is Brassica oleracea.

There are several vegetables in the Brassica family, and they’re all cruciferous. The list of Brassica vegetables includes:

• Cauliflower
• Brussels sprout
• Cabbage
• Turnips
• Radishes
• Kale
• Rutabaga
• Bok choy
• Mustard greens
• Collard greens 
• Aragula 

Broccoli nutrition

So, what kind of nutrient content does broccoli provide?

According to the U.S. Department of Agriculture (USDA), a single 100-gram serving of broccoli benefits your health with the vitamins and nutrients shown below:

• Calories – 34
• Total fat – 0.4 grams
• Sodium – 33 mg
• Total carbohydrate – 6.6 grams
• Dietary fiber – 2.6 grams
• Sugar – 1.7 grams
• Protein – 2.8 grams
• Calcium – 47 mg
• Iron – 0.73 mg
• Potassium – 316 mg

Types of broccoli

Broccoli is more diverse than many people realize. Here are some common types of broccoli:

1. Belstar

This hybrid strain of broccoli is known for thriving in the South during cold winters, and it also does well in hot weather. Belstar broccoli features six-inch blue-green heads. 

2. Calabrese

Calabrese broccoli is an heirloom strain of this vegetable. Its roots are in Italy, and it’s known for its medium to large green broccoli florets. 

3. Destiny

The Destiny strain of broccoli is a hybrid that is known for being able to thrive in very hot conditions. You can identify Destiny broccoli by its small to medium green heads, which are tinged with purple. 

4. Dicicco

As with Calabrese, Dicicco is an Italian heirloom. This strain produces small to medium heads that are blue-green in color. 

5. Eastern Magic

Eastern Magic broccoli has been bred to thrive in the coldest parts of the U.S. and Canada. This strain of broccoli benefits your taste buds with its outstanding flavor, and it’s identified by its large blue-green crowns. 

6. Green Magic

Green Magic broccoli has a distinctive buttery flavor. It’s bred to withstand the hot conditions found in the southern parts of the U.S. Green Magic broccoli has heads that are medium in size and blue-green in color. 

7. Romanesco

Romanesco broccoli is an old Italian heirloom. This type of broccoli benefits your palate with its uniquely nutty taste. It’s easily identified by its pointed spiral florets. 

8. Sun King

Sun King broccoli is known for its delicious flavor, and it’s been bred to thrive in hot climates. This type of broccoli features blue-green heads that are about 6-8 inches in diameter. 

9. Waltham 29

Waltham 29 is an heirloom strain of broccoli that thrives in cold weather. Its main heads are large in size and blue-green in color. This type of broccoli features lots of side shoots. 

10. Purple Sprouting

Broccoli isn’t always green. As its name implies. Purple Sprouting broccoli — also known as purple cauliflower — features small purple florets.

Broccoli’s close relatives

This plants are cousins of the broccoli vegetable:

1. Broccoli raab

Broccoli raab (Brassica ruvo) is also known as Italian broccoli, raab, rapini and broccoletti. While it looks a lot like broccoli, it’s actually more closely related to turnips. 

2. Chinese broccoli

Chinese broccoli has thick stems and small florets, and its taste is somewhat bitter. Its botanical name is Brassica oleracea alboglabra, and it features leaves that are blue-green to dark green in color.  

3. Broccolini

Broccolini (Brassica oleracea aspabroc) is thin-stemmed with small florets. Flavor-wise, it’s a combination of asparagus and broccoli. 

How is broccoli prepared and consumed?

What are the options when it comes to broccoli consumption? You can eat your broccoli cooked or raw.

Interested in cooked broccoli? Here are some various ways in which this cruciferous veggie can be cooked:

• Boiling
• Microwaving 
• Steaming
• Stir-frying

Both cooked broccoli and raw broccoli offer health benefits. However, if you want to get the most nutrients from your broccoli, it’s best to eat it raw, since research shows cooking reduces this vegetable’s nutrient content.

Cooking diminishes the amount of vitamin C and soluble protein that broccoli contains. The type of cooking that appears to allow for the highest amount of nutrient preservation is steaming.

Another option when eating broccoli is to consume the sprouts. A broccoli sprout is a broccoli plant that’s three to four days old. These sprouts resemble alfalfa sprouts. 

Broccoli health benefits

Now it’s time to take a closer look at how broccoli can assist you on your wellness journey.

Broccoli benefits your health in these ways:

1. Reduces inflammation

Inflammation is the body’s way of protecting itself from harm, and it can help support the healing process. When inflammation occurs, the blood cells enlarge, and the body releases white blood cells to the affected area to help the body heal and recover. 

There are two types of inflammation: acute  and chronic. Acute inflammation happens in response to something such as a bee sting or an injury. Chronic inflammation often happens in response to an unhealthy diet that has lots of added sugar and saturated fats. 

Over time, chronic inflammation can be deadly. It’s been associated with diseases such as diabetes and cancer. Chronic inflammation is also responsible for the debilitating joint pain that comes with arthritis. 

Broccoli contains a host of bioactive compounds that can reduce chronic inflammation in your body. One of the most potent is a flavonoid called kaempferol. Studies show that kaempferol has potent anti-inflammatory properties.  

In a study involving young male smokers, broccoli consumption led to a notable reduction in the markers of inflammation. 

2. May reduce cancer risk

Let’s talk about cancer prevention. Broccoli benefits your health by offering protection against certain types of cancer. 

Cancer is a huge health problem in the U.S. According to the National Cancer Institute, recent estimates show roughly 1.8 million new cases of cancer are diagnosed in this country each year. And it’s estimated that cancer causes about 607,000 deaths annually in the U.S. 

Cruciferous veggies such as broccoli contain bioactive compounds that can minimize the cell damage caused by cancer.

Studies show that broccoli and other cruciferous vegetables may protect against these types of cancer:

• Breast cancer
• Prostate cancer
• Bladder cancer
• Colorectal cancer
• Bladder cancer
• Gastric/stomach cancer
• Renal/kidney cancer

3. Supports healthy blood sugar levels

Diabetes can cause disability, and it can be fatal. According to the American Diabetes Association, it affects about 10 percent of the U.S. population. 

High blood sugar has been linked with diabetes. Studies show that eating broccoli may improve insulin resistance and support better blood sugar control in people with diabetes. 

4. May support heart health

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men and women in the United States. It’s estimated that about 655,000 people in this country die from cardiovascular disease each year. 

Broccoli benefits heart health in several different ways.

In a 2012 study, broccoli decreased serum triglycerides and helped foster healthier cholesterol levels. And research shows that the antioxidants in broccoli may help reduce oxidative stress and prevent heart attacks. Finally, broccoli is rich in fiber. Studies show that greater intake of dietary fiber is associated with a lower risk of heart disease. 

5. Supports digestive health

If your gut is unhealthy, it can negatively your general health.

The fiber and antioxidants found in broccoli work hard to keep your digestive system healthy and strong. In a 2012 study involving mice, broccoli was shown to reduce colon inflammation and improve gut bacteria. 

6. Supports healthy brain function

If you want to be productive at work and in life, you need a brain that’s sharp and healthy. Unfortunately, brain function can sometimes decline as we age. 

Broccoli contains nutrients that can help keep your brain performing at its best. In a 2018 study involving 960 older adults, eating green leafy vegetables such as broccoli was associated with a reduction in the cognitive decline associated with aging. And a 2013 study showed that the kaempferol found in broccoli benefits brain injury and neuroinflammation. 

7. Supports a healthy immune system

It’s no secret that vitamin C foods bolster immunity. This nutrient can give your body’s immune system the fortitude it needs to fight off harmful viruses and pathogens. 

Broccoli is rich in vitamin C. A half-cup serving of cooked broccoli contains 84 percent of the RDI for this nutrient. This means that broccoli has the goods to play a potent role in supporting your body’s immune function. 

8. Supports healthy bones

Broccoli contains nutrients that are essential if you want healthy bones. 

This cruciferous veggie is rich in both vitamin K and calcium. Studies have linked vitamin K and calcium intake with bone health. 

9. May slow the aging process

A lot of the signs we associate with aging are really signs of oxidative stress. If you can reduce oxidative stress in the body, you will be able to mitigate the signs of aging. 

Broccoli contains a bioactive compound called sulforaphane. Research shows that sulforaphane supports the expression of the body’s antioxidant genes. This helps reduce oxidative stress. By doing this, it can help slow the aging process. 

10. Protects eye health

Due to its nutrient content, broccoli benefits eye health in profound ways. 

Lutein and zeaxanthin are two nutrients that are essential if you want healthy eyes. They help protect the retina from damage, and they can improve visual acuity. Lutein and zeaxanthin has also been linked with reduced risk of cataracts and age-related macular degeneration. 

Broccoli is a rich source of both lutein and zeaxanthin. As such, this veggie is a great ally if you’re interested in protecting the health of your eyes. 

11. Supports dental and oral health

Broccoli benefits dental and oral health in key ways. 

Gum disease — also known as periodontal disease — is a common affliction. Broccoli contains vitamin C and calcium. Both these nutrients have been linked with reduced risk of periodontal disease. 

Also, broccoli benefits oral health thanks to the sulforaphane it contains. Studies show sulforaphane can help reduce the risk of oral cancer. 

Next steps

Ready to experience the many ways broccoli benefits your health? Stop by your local grocery store, and add this hard-working, nutrient-packed cruciferous vegetable to your shopping cart. At home, you can steam it, boil it, fry it or eat it raw. Drizzle your steamed broccoli with extra virgin olive oil for some Mediterranean flavor. 

If you want to reap the benefits of a healthy diet but would rather skip the cooking and grocery shopping, subscribe to Fresh N’ Lean. We offer organic meals that contain healthy whole foods such as broccoli, and we deliver straight to your front door. Check out our chef-prepared meal plans, which range from vegan to keto.

The post Broccoli: Benefits, Nutritional Content and More appeared first on Fresh n' Lean.

SUMMARY

Found in food sources such as citrus fruit, red pepper and guava, vitamin C is a nutrient that is essential for wellness and healing. Studies show that if you make vitamin C foods a regular part of your diet, you may be at lower risk for heart disease and cataracts. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

It’s no secret that vitamin C intake can do wonderful things for your health. 

Vitamin C is a powerful antioxidant that does battle with free radicals. You’ll find it in a cruciferous veggie such as broccoli, and it’s present in a leafy green such as bok choy. The list of foods high in vitamin C also includes tropical fruit such as papaya. 

This water-soluble vitamin is used by the body during the healing process, and it benefits wellness in many other ways. No doubt about it — vitamin C foods are an essential part of a healthy diet. 

Let’s take a closer look at the nutritious vitamin C foods that can help keep your body functioning at its best. 

In this article, we will:

• Explain what vitamin C foods are, and talk about how they support  the body
• Discuss why vitamin C foods might be better for your health than a vitamin C supplement
• Explain the key benefits of foods high in vitamin C 
• List 73 vitamin C foods that can upgrade your health

What are vitamin C foods?

A vitamin C food is one with high vitamin C content.

Within the plant kingdom, there are lots of foods high in vitamin C. The list includes everything from a fresh fruit such as a cantaloupe to a vegetable such as a Brussels sprout. Kiwi fruit, bell pepper and chili pepper are all vitamin C foods.

One good thing about vitamin C-rich foods in that they tend to be high in dietary fiber. Fiber supports bowel health, and it’s been shown to help lower cholesterol levels.

If you’d rather drink your vitamin C, tomato juice or a fruit juice such as orange juice will serve you well. 

What is vitamin C?

So, what is vitamin C, and why is it important? 

Vitamin C is a nutrient that’s also known as ascorbic acid. It plays a key role in the way your body functions. Our bodies need vitamin C to form cartilage, blood vessels and muscle. We also need this nutrient to produce collagen in our bones. 

A powerful antioxidant

Notably, vitamin C is an antioxidant. So, what is an antioxidant, and how does it benefit your health?

An antioxidant is a compound that your body makes, and it’s also found in certain types of food. Antioxidants benefit your health by virtue of their relationship with free radicals. 

Free radicals are compounds that are constantly being created by your body. When they’re kept in check, they can support your health, but they can cause serious health problems if their levels in your body get too high. If free radical levels are allowed to skyrocket in your body, it creates a state known as oxidative stress. Remaining in this state puts you at greater risk for chronic illnesses such as heart disease, cancer and diabetes. 

Antioxidants act as the body’s defense against excessive free radicals. They work to ensure that the free radicals in your body stay within a healthy range. In addition to vitamin C, the list of antioxidants includes vitamin E, vitamin B12, vitamin B6 and vitamin K. 

Vitamin C isn’t just some ordinary antioxidant; it’s one of the most potent antioxidants in existence. Because of this, it’s an excellent ally in fighting free radicals, and it can work in a very effective way to support your health. 

Unfortunately, our bodies aren’t capable of making vitamin C. That means that to get this nutrient, we have to rely on foods high in vitamin C or a vitamin C supplement. 

Vitamin C deficiency 

Most of us get enough dietary vitamin C to prevent true deficiency. However, vitamin C deficiency has been observed in smokers and those with gastrointestinal conditions and certain types of cancer. 

If vitamin C deficiency is severe, it can cause a disease known as scurvy. Scurvy can cause bleeding gums, bruising and anemia. 

Vitamin C foods vs. dietary supplements 

As we’ve mentioned, there are two ways of upping your vitamin C intake. One way is to eat more vitamin C foods. Another is to take a vitamin C supplement. 

Both approaches have value. But research shows that vitamin C foods seem to do a better job of reducing oxidative damage than a dietary supplement that contains this nutrient. 

A 2007 study compared results between participants who got their vitamin C from orange juice and those who got it from a dietary supplement. The data showed that those who drank the orange juice received better protection against oxidative damage. 

That suggests that if you’re seeking to up your vitamin C intake, you’ll get the best results by enriching your diet with whole foods that are loaded with this valuable nutrient. 

Key benefits of vitamin C foods

Vitamin C foods provide these vital benefits:

1. May prevent cancer

Cancer is a major public health challenge here in the U.S. According to the National Cancer Institute, this disease is responsible for roughly 600,000 deaths each year. What’s more, the costs of treating this ailment come in at around $150 billion annually.  

Higher consumption of vitamin C foods such as fruits and vegetables has been linked with a lower risk for most types of cancer. Studies show that the vitamin C found in whole foods can limit the formation of carcinogens. And, via its antioxidant function, this vitamin can also mitigate the oxidative damage that can set the stage for cancer growth. 

2. May prevent heart disease

Heart disease is, unfortunately, quite common. The Centers for Disease Control and Prevention (CDC) reports that cardiovascular disease is the leading cause of death in the United States. In this country, heart disease is responsible for about 655,000 fatalities each year. 

Research shows that those who eat lots of foods high in vitamin C may have a lower risk of developing heart disease. Heart disease is linked with oxidative wear and tear; the antioxidants present in vitamin C food sources work hard to prevent this type of damage. 

3. May reduce the risk of cataracts and age-related macular degeneration

Among older people, cataracts and age-related macular degeneration (AMD) are common causes of vision loss. Researchers believe these ailments are linked with oxidative stress. 

A 2005 study shows that those who consume generous amounts of vitamin C foods may have a reduced risk of developing AMD. And a high dietary intake from vitamin C food sources has been linked with reduced risk of cataracts. 

4. May benefit the common cold

The idea that vitamin C can help treat the common cold was first popularized by Nobel prize winner Linus Pauling in the 1970s. 

Recent studies have been inconclusive as to vitamin C’s value in preventing colds. However, research indicates that this nutrient may be helpful in reducing the severity and duration of a cold once it hits.

In one analysis, vitamin C intake was shown to reduce the duration of a cold by 8 percent in adults and up to 18 percent in children. 

Vitamin C foods

Looking for foods high in vitamin C? Here are 73 excellent choices. With each listing, we’ve included the food’s vitamin C content:

Plant-based vitamin C foods (more than 100 mg of vitamin C)

• Acerola cherries – 1,644 mg in 1 cup
• Rose hips – 541 mg in 1 cup
• Guavas – 368 mg in 1 cup
• Yellow peppers – 341 mg in 1 large pepper
• Red bell pepper  – 241 mg in 1 cup
• Dried jujube – 218 mg in 100 grams
• Black currants – 203 mg in 1 cup
• Mustard spinach – 195 mg in 1 cup
• Kiwi – 167 mg in 1 cup
• Lychees – 136 mg in 1 cup
• Orange juice – 124 mg in 1 cup
• Taro – 120 mg in 1 cup of slices
• Green bell peppers – 120 mg in 1 cup
• Lemons – 112 mg in 1 cup
• Green chili peppers – 109 mg in 1 pepper
• Citrus green tea – 104 mg in 1 cup
• Banana peppers – 102 mg in 1 cup
• Vinespinach – 102 mg in 100 grams
• Broccoli – 101 mg in 1 cup

Plant-based vitamin C foods (50-100 mg of vitamin C) 

• Strawberries – 98 mg in 1 cup
• Oranges – 97 mg in 1 cup
• Brussels sprouts – 98 mg in 1 cup
• Sugar apples – 91 mg in 1 cup
• Kohlrabi – 89 mg in 1 cup
• Papaya – 88 mg in 1 cup
• Grapefruit – 88 mg in 1 cup
• Parsley – 80 mg in 1 cup
• Pineapple – 79 mg in 1 cup
• Bitter melon – 78 mg in 1 cup
• Snow peas – 77 mg in 1 cup
• Tangerine juice – 77 mg in 1 cup
• Lime juice – 73 mg in 1 cup
• Kidney bean sprouts – 71 mg in 1 cup
• Jujube – 69 mg in 100 grams
• Green cauliflower (broccoflower) – 65 mg in ⅕ head
• Cantaloupe – 65 mg in 1 cup
• Red chili peppers – 65 mg in 1 pepper
• Breadfruit – 64 mg in 1 cup
• Mangos – 60 mg in 1 cup
• Peas – 58 mg in 1 cup
• Carissa – 57 mg in 1 cup
• Cabbage – 56 mg in 1 cup
• Cauliflower – 55 mg in 1 cup
• Tomatoes – 55 mg in 1 cup
• Grapefruit juice – 53 mg in 8 fl oz
• Elderberries – 52 mg in 1 cup
• Tangerines – 52 mg in 1 cup
• Mulberries – 51 mg in 1 cup

Plant-based vitamin C foods (less than 50 mg of vitamin C)

• Durian – 48 mg in 1 cup
• Serrano peppers – 47 mg in 1 cup
• Soursop – 46 mg in 1 cup
• Red and white currants – 46 mg in 1 cup
• Bok choy – 44 mg in 1 cup
• Cassava – 42 mg in 1 cup
• Sweet potatoes – 42 mg in 1 cup
• Gooseberries – 42 mg in 1 cup
• Mamey sapote – 40.3 mg in 1 cup
• Avocado – 40 mg in 1 cup
• Turnip greens – 40 mg in 1 cup
• Starfruit – 37 mg in 1 cup
• Lotus root – 36 mg in 10 slices
• Rutabagas – 35 mg in 1 cup
• Garden cress – 34 mg in 1 cup
• Raspberries – 32 mg in 1 cup

Animal-based vitamin C foods

• Kielbasa sausage – 60 mg in 1 link
• Clams – 19 mg in 3 oz
• Eastern oysters (canned) – 14 mg in 1 can
• Blue mussels – 12 mg in 3 oz
• Alaskan king crab – 10 mg in 1 leg
• Cuttlefish – 7 mg in 3 oz
• Octopus – 7 mg in 3 oz
• Northern pike – 6 mg in 6 oz fillet
• Salmon – 6 mg in 6 oz fillet

Next steps

Now that you know all about the top vitamin C foods, add them to your shopping cart the next time you’re at the grocery store.  

Take the convenient approach to healthy eating by subscribing to Fresh N’ Lean. We deliver straight to your door. Our meal plans range from vegan to keto, and our dishes are all made with organic whole foods. 

The post Vitamin C Foods: 73 Nutritious Choices appeared first on Fresh n' Lean.

SUMMARY

Foods high in potassium provide your body with the support it needs to regulate fluids and function at its very best. The list of potassium-rich foods includes choices such as avocado, salmon, bananas and yam. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Potassium is a mineral that supports your health in countless ways. 

For starters, it provides vital assistance to your muscles and your nervous system. It also helps regulate essential functions such as your heartbeat and your blood pressure. If you don’t get enough of it in your diet, you’re more likely to develop hypertension or come down with a stroke. 

Because of this, potassium deserves to play a starring role in your diet. The bad news is that most people in this country fall short of consuming an adequate amount of this mineral. 

Certain foods are naturally rich in potassium. Consuming foods high in potassium can help you shore up your intake of this valuable nutrient. 

In this article, we will:

• Define potassium, and explain the role it plays in supporting your health
• List the benefits that come with consuming adequate amounts of this mineral
• Explain how much potassium you should aim to consume each day
• List 121 foods high in potassium

What is potassium?

Potassium is a mineral that helps your body function efficiently. It falls within the electrolyte family; it helps your nerves and muscles function as they should, and it helps you maintain a regular heartbeat.

To stay healthy, the cells in your body need to be able to move nutrients in and kick waste out. Potassium assists with this process. 

Then there’s the issue of sodium. Sodium in your diet can raise your blood pressure. Potassium can help lessen some of sodium’s harmful effects. 

Back when humans were hunters and gatherers, potassium was plentiful in the diet, while sodium was scarce. According to Harvard Medical School, the typical diet that was consumed by humans during this time contained about 16 times more potassium than sodium. 

Today, most Americans get less than half the recommended amount of potassium in their diets. And because many processed or prepared foods are high in salt and low in potassium, the average American diet these days contains about twice as much sodium as potassium.

This imbalance isn’t healthy. It’s believed to be a key cause of high blood pressure, a condition that affects one in three American adults. 

What are potassium’s health benefits?

Potassium supports good health. Getting enough potassium-rich foods in your diet can provide these health benefits:

1. Supports healthy fluid balance

Roughly 60 percent of the body is made up of water. About 40 percent of this water is found inside your cells, and it’s referred to as intercellular fluid (ICF).  The rest of this water is found outside your cells, in places such as your spinal fluid and your blood. It’s known as extracellular fluid (ECF). 

If the balance of water in your body runs low, dehydration can set in.  

Consuming enough water is an obvious way to address this. However, the amount of water that’s inside and outside of your cells is also affected by the amount of potassium and sodium in your body.

If potassium is low, dehydration is more likely. Dehydration can have negative implications for your heart and your kidneys. 

Adequate potassium intake – along with proper hydration – can help you maintain a healthy fluid balance and keep dehydration at bay. 

2. Nourishes the nervous system

Your nervous system is a conduit that establishes a path of communication between your brain and your body. 

This communication takes the form of nerve impulses. Each impulse governs bodily functions such as muscle contractions, reflexes and your heartbeat. If you experience pain, your nervous system sends those pain signals to your brain. The nervous system also regulates things such as body temperature; if you get too hot, it will tell the body to sweat more so you can cool down.

Research shows that a drop in potassium levels can hinder the body’s ability to generate a nerve impulse. 

As such, adequate dietary potassium is necessary if you want to maintain a healthy nervous system. 

3. Supports heart health

As potassium moves in and out of your cells, it helps your heart maintain a consistent beat. A steady heartbeat is necessary to maintain life. It helps your body pump vital blood to your organs, brains, tissues and muscles. 

If the potassium level in your blood is less than optimal, it can impact the way your heart functions.  The heartbeat can become abnormal, creating a condition called heart arrhythmia. This condition can be fatal.

4. Helps maintain healthy blood pressure

Blood pressure is a term that refers to the force of blood as it pushes against your artery walls. If your blood pressure is higher than normal, it can cause damage to your heart, and create a litany of health problems. 

According to the Centers for Disease Control and Prevention (CDC), in 2018, high blood pressure was a causal factor in roughly half a million deaths in the United States. Excessive sodium intake in linked to high blood pressure.

Foods high in potassium can help remove excess sodium from the body. In so doing, high-potassium food can help you maintain healthy blood pressure levels. 

5. Protects against strokes

Strokes are a common cause of death in the U.S. The CDC reports that someone in this country has a stroke every 40 seconds. And every four minutes, someone dies due to a stroke. 

A stroke happens when blood flow to your brain is compromised. Research shows that if you maintain an adequate potassium level, you’re less likely to fall victim to a stroke. 

One 2011 meta-analysis concluded that higher dietary potassium intake is linked with lower rates of stroke.

6. May prevent osteoporosis

Osteoporosis in a condition in which the bones become weak and porous. This disease can make it more likely for you to break a bone; this breakage typically takes place in the hip, forearm, wrist and spine. While most people with this condition break bones due to falls, breakage may also be caused by more innocuous actions, such as bumping into something or coughing. 

This disease is more common in women, and it’s more prevalent in older people. Osteoporosis affects about 25 percent of women aged 65 and older. About 5 percent of men aged 65 and older have this disease. 

Osteoporosis is often linked with low calcium levels. Studies show that eating foods high in potassium can help the body retain more calcium. In so doing, a potassium-rich diet may help prevent osteoporosis. 

Potassium chloride is a form of potassium. One 2015 meta-analysis looked at the effect of supplementation with potassium chloride. It showed that this type of supplementation reduced calcium loss in ways that benefit bone health. 

Research also shows that high potassium intake can help you maintain strong bones. A 2000 study shows that participants who have a high potassium level (via fruits and vegetables) were likely to have better bone mass and bone metabolism than those with medium or low potassium. 

7. May prevent kidney stones

A kidney stone is small, hard clump of material that forms in your kidneys. It’s eliminated via your urine, and the process of getting rid of it in this way can be painful. 

If a kidney stone is present, it can cause pain in your side, back, lower abdomen or groin. It can also cause pain or a burning sensation as you urinate. 

In many cases, kidney stones are mostly made of calcium. Studies show that a form of potassium known as potassium citrate can help lower calcium levels in urine. Potassium citrate is commonly found in many fruits and vegetables.

By having this effect on calcium in your urine, potassium can help fight kidney stones. 

8. May reduce water retention

Water retention occurs when fluid builds up in your body tissues and cavities. It can be caused by things such as prescription medication, hormonal changes or eating too much salt.

The symptoms include:

• Abdominal bloating
• Swollen feet, ankles and legs
• Facial puffiness
• Stiff joints
• Weight fluctuations

Potassium can help reduce water retention. Over the years, it’s been used to treat this condition. 

Research shows that a high potassium intake can relieve water retention. It does so by ramping up urine production and reducing the amount of sodium in your body. 

How much potassium should I get each day?

Per the National Institutes of Health (NIH), here are the adequate intakes for potassium across various age groups:

• Birth to six months: 400 mg, both genders
• Seven to 12 months: 860 mg, both genders
• One to three years: 2,000 mg, both genders
• Four to eight years: 2,300 mg, both genders
• Nine to 13 years: 2,500 mg males, 2,300 mg females
• 14-18 years: 3,000 mg males, 2,300 mg females
• 19-50 years: 3,400 mg males, 2,600 mg females
• 51-plus years: 3,400 mg males, 2,600 mg females
• Pregnancy and lactation, 14-18 years: 2,600 mg pregnancy, 2,500 mg lactation
• Pregnancy and lactation, 19-50 years: 2,900 mg pregnancy, 2,800 mg lactation

It’s rare for otherwise healthy people to get too much potassium. 

However, if you have poor kidney function or chronic kidney disease, your body may be unable to remove potassium via the urine.

People with these kinds of kidney problems may be at risk for excess potassium in the blood. As a result, they may need to restrict their potassium intake. 

Foods high in potassium

The right foods can keep your daily potassium level high. Here are 121 potassium-rich foods (70 plant-based and 51 animal-based) to consider including in your diet:

Plant-based (800 mg or more of potassium)

• Beet greens (cooked) – 1,309 mg in one cup
• Adzuki beans – 1,224 mg in one cup
• Avocado – up to 1,166 mg in one cup
• Canned tomato puree – 1,097 mg in one cup
• Breadfruit – 1,078 mg in one cup
• Durian – 1,059 mg in one cup
• Large white beans (cooked) – 1,004 mg in one cup
• Green soybeans (cooked) – 970 mg in one cup
• Lima beans (cooked) – 969 mg in one cup
• Swiss chard (cooked) – 961 mg in one cup
• Russet potatoes (baked) – 951 mg in one cup
• Red potatoes (baked) – 943 mg in one cup
• Chili with beans – 934 mg in one cup
• Yam (cooked) – 911 mg in one cup
• Baked beans – 906 mg in one cup
• Hash browns – 899 mg in one cup
• Acorn squash (baked) – 896 mg in one cup
• Edamame – 886 mg in one cup
• Yellow plantains (fried) – 857 mg in one cup
• Tahitian taro (cooked) – 853 mg in one cup
• Spinach (cooked) – 839 mg in one cup
• Canned refried beans – 832 mg in one cup
• Small white beans (cooked) – 829 mg in one cup
• Passion fruit – 821 mg in one cup
• Bamboo shoots – 805 mg in one cup

Plant-based (501-799 mg of potassium)

• Mamey sapote – 794 mg in one cup
• Buckwheat (uncooked) – 782 mg in one cup
• Canned navy beans- 755 mg in one cup
• Tamarinds – 754 mg in one cup
• Jackfruit – 739 mg in one cup
• Lentils (cooked) – 731 mg in one cup
• Split peas – 709 mg in one cup
• Shredded coconut meat – 707 mg in one cup
• Sun-dried hot chile peppers – 692 mg in one cup
• Blackeyed peas (cooked) – 690 mg in one cup
• Guavas – 688 mg in one cup
• Oats (uncooked) – 669 mg in one cup
• Homemade granola – 658 mg in one cup
• Soursop – 625 mg in one cup
• Coconut water – 600 mg in one cup
• Soy milk (unsweetened) – 598 mg in 16-ounce glass
• Firm tofu – 597 mg in one cup
• Bananas – 537 mg in one cup
• Oat bran – 532 mg in one cup
• Portobello mushrooms (exposed to sunlight) – 529 mg in one cup
• Tomatoes (cooked) – 523 mg in one cup
• Beets (cooked) – 518 mg in one cup
• Dried apricot – 518 mg in one cup
• Apple juice – 501 mg in 16-ounce glass

Plant-based (390-500 mg of potassium)

• Parsnips – 499 mg in one cup
• Chestnuts (roasted) – 497 mg in 10 kernels
• Coconut milk – 497 mg in one cup
• Orange juice – 496 mg in one cup 
• Brussels sprouts (cooked) – 494 mg in one cup
• Winter squash (cooked) – 494 mg in one cup
• Butternut squash – 494 mg in one cup
• Garbanzo beans (cooked) – 477 mg in one cup
• Zucchini (cooked) – 475 mg in one cup
• Sapodilla – 465 mg in one cup
• Cherimoya – 459 mg in one cup
• Broccoli (cooked) – 457 mg in one cup
• Fava beans – 456 mg in one cup
• Sweet potatoes – 448 mg in one cup 
• Green peas (cooked) – 434 mg in one cup
• Celery (cooked) – 426 mg in one cup
• Soy-based protein powder – 420 mg in one scoop
• Lupin beans (cooked) – 407 mg in one cup
• Elderberries – 406 mg in one cup
• Asparagus (cooked) – 403 mg in one cup
• Yellow sweet corn – 391 mg in one cup

Animal-based (800 mg or more of potassium)

• Kielbasa sausage (cooked) – 1,125 mg in one link
• Wild Atlantic salmon (cooked) – 1,068 mg in 6-ounce fillet
• Grouper (cooked) – 959 mg in one fillet
• Yellowfin tuna (cooked) – 896 mg in 6-ounce fillet
• Snapper (cooked) – 887 mg in one fillet
• Mahimahi (cooked) – 847 mg in one fillet

Animal-based (501-799 mg of potassium)

• Yellowtail (cooked) – 785 mg in ½ fillet
• Coho salmon (cooked) – 782 mg in 6-ounce fillet
• Pacific herring – 780 mg in one fillet
• Tilefish (cooked) – 768 mg in ½ fillet
• Skim milk – 764 mg in 16-ounce glass
• Pork tenderloin (broiled) – 755 mg in 6-ounce serving
• Whey protein powder isolate – 750 mg in one scoop
• Sockeye salmon (cooked) – 741 mg in 6-ounce fillet
• High-fat milk – 737 mg in 16-ounce glass
• Low-fat milk – 732 mg in 16-ounce glass
• Lean pork chops – 728 mg in 6-ounce serving
• Atlantic mackerel (cooked) – 682 mg in 6-ounce fillet
• Chicken leg (roasted) – 681 mg in one leg
• Tilapia (cooked) – 646 mg in 6-ounce fillet
• Whole milk – 644 mg in 16-ounce glass
• Nonfat yogurt – 625 mg in one cup 
• Ground pork (cooked) – 615 mg in 6-ounce serving
• Fat-free ground turkey – 607 mg in 6-ounce serving
• Ground beef patty (broiled) – 600 mg in 6-ounce serving
• Atlantic herring – 599 mg in one fillet
• Catfish (cooked) – 599 mg in one fillet
• Canned sardines – 591 mg in one cup 
• Lean chicken breast (cooked) – 583 mg in 6-ounce breast
• Canadian bacon – 581 mg in 3-ounce serving
• Dungeness crab (raw) – 577 mg in one crab
• Whitefish (smoked) – 575 mg in one cup
• Lamb shoulder roast (cooked) – 575 mg in 6-ounce serving
• Low-fat cured ham – 573 mg in one cup
• Northern pike (cooked) – 563 mg in 6-ounce fillet
• Cuttlefish (cooked) – 541 mg in 3-ounce serving
• Clams (cooked) – 534 mg in 3-ounce serving
• Haddock (cooked) – 526 mg in one fillet

Animal-based (370-500 mg of potassium)

• Ribeye steak – 494 mg in one fillet
• Skirt steak – 483 mg in 6-ounce steak
• Ham (roasted) – 475 mg in one cup
• King mackerel (cooked) – 474 mg in one cup 
• Beef stock – 444 mg in one cup
• Skipjack (cooked) – 444 mg in 3-ounce serving
• Swordfish (cooked) – 424 mg in 3-ounce serving
• Turkey breast (roasted) – 423 mg in 6-ounce serving
• Striped bass (cooked) – 407 mg in one fillet
• Gjetost cheese – 400 mg in 1-ounce serving
• Sablefish (cooked) – 390 mg in 3-ounce serving
• Pollock (cooked) – 388 mg in 3-ounce serving
• Top round steak (grilled) – 370 mg in 3-ounce serving

Next steps

Now that you know all about the importance of potassium, upgrade your diet to make sure you’re getting enough of this vital nutrient. You can purchase foods high in potassium online or at your local grocery store.  

If you want to enjoy healthy food that’s rich in potassium and other nutrients, subscribe to Fresh N’ Lean. Our meal plans range from vegan to paleo, and our organic cuisine is delivered straight to your door. 

The post Foods High in Potassium: 121 Healthy Choices appeared first on Fresh n' Lean.

SUMMARY

A plant-based diet may well be your most potent tool in the fight to optimize your health. You have many variations to choose from, and this way of eating may help protect against conditions such as obesity and diabetes.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

If you’re looking for something to bump your health and nutrition up a notch, it may be time to start thinking about a plant-based diet. 

As its name suggests, this eating plan puts the focus squarely on plants, with an effort made to reduce consumption of animal-based foods such as red meat. Plant-based foods are among the healthiest on the planet, so going this route can give your body the nourishment it needs to perform at its very best. 

If you’ve been consuming a standard American diet for your entire life, making the switch to plant-based eating plan can be an adjustment. However, many people have found that the payoff that comes with this switch more than compensates for any sacrifices required.  

Taking the plunge is only the beginning. After making the transition to plant-based living, many people find the biggest challenge lies with remaining on the path. Fortunately, there are tips that can help you increase your likelihood of sticking with your healthy new lifestyle. 

If you think following a plant-based diet means completely eliminating animal foods, think again. There are many different plant-based eating plans to consider. There’s one in particular that requires you to abstain from all animal products, but there are others that give you the freedom to include some animal foods in your diet. 

With that said, let’s take a journey into the wonderful world of plant-based eating. 

In this article, we will:

• Explain what a plant-based diet is 
• Look at various types of plant-based eating plans
• Explain the differences between vegan and plant-based eating
• Discuss whether a plant-based diet is healthy
• List healthy plant foods to include in this eating plan
• Talk about plant foods that you should avoid 
• List the benefits of plant-based eating
• Offer tips that can help you thrive on a plant-based diet
• Share simple plant-based recipes

What is a plant-based diet?

A plant-based diet is an eating plan in which most or all of the foods you consume are derived from plants. 

There are many reasons why people choose this diet. Some make this choice based on environmental concerns and a desire to make food and lifestyle choices that are green and eco-friendly. Others choose a plant-based diet because out of concern for animals and a desire to exclude or reduce animal flesh from their eating plan. 

And many people adopt a plant-based lifestyle for health reasons. Research shows that making plant-derived foods the central part of your diet can benefit your health in many ways. 

Plant-based diet vs. vegan

You’ve probably heard the term “vegan” used to describe those who exclude animal foods from their diet. 

So, how exactly does a plant-based diet differ from a vegan diet?

All vegan diets are plant-based. However, not all plant-based diets are vegan. 

A vegan diet is a very rigorous form of plant-based eating. Under this diet, no animal-based foods are allowed. That means no eggs, dairy, meat, poultry or seafood. 

The vegan diet is plant-based, but there are other types of plant-based eating plans to consider. Most plant-based diets give you a lot more freedom than a vegan eating plan. There is room to include some animal foods if you choose to do so. 

Though a vegan eating plan can be restrictive, many choose it due to ethical and health concerns. Some people use other types of plant-based diets as a path for segueing into veganism. 

For other people, a vegan lifestyle is simply too austere, and a less rigorous type of plant-based diet is a more appropriate match. This allows them to reap the benefits of a diet centered on plant foods, while giving them the freedom to add other menu items that suit their preferences and lifestyle. 

Next, we’ll take a look at some common types of plant-based diets. 

Types of plant-based diets

A plant-based diet isn’t a one-size-fits-all proposition. It comes in a few variations. There’s room to shape this eating plan to fit your needs and preferences. And it can grow and evolve to suit your changing lifestyle. 

Here’s a list of plant-based diets:

1. Lacto-ovo vegetarian

Love scrambled eggs for breakfast and grilled cheese sandwiches for lunch? If so, you may be best suited for lacto-ovo vegetarian diet.

With this type of eating plan, dairy products such as cheese and milk are allowed, as well as eggs. However, those on this diet do not eat meat, poultry or seafood. 

2. Ovo-vegetarian

Eggs are an inexpensive source of protein, and some people prefer to include this food in their diet. If you want to keep eggs on the menu, an ovo-vegetarian path may be the best plant-based eating plan for you.

An ovo-vegetarian eats eggs, but all other animal products are excluded. This means that meat, poultry, seafood and dairy aren’t on this eating plan. 

3. Lacto-vegetarian

Some people have a passion for cheese and love having a glass of milk with their cookie. If you fall within this camp, a lacto-vegetarian eating plan may be the ideal plant-based diet for you.

A lacto-vegetarian diet allows dairy products such as milk and cheese. However, all other animal products are excluded from this diet. That means no eggs, meat, poultry or seafood.  

4. Vegan

A vegan eating plan is the strictest and most restrictive choice among plant-based diets. With a vegan diet, all animal products are excluded. The vegan diet is free of seafood, meat, poultry, eggs, dairy and meat. Many vegans also choose to exclude honey, a natural sweetener made by bees. 

5. Vegetarian

A vegetarian follows the same rules as a lacto-ovo vegetarian. That means that, among animal-based products, eggs and dairy foods are allowed. All other animal products are verboten. That means no meat, seafood and poultry. 

6. Pescatarian

If you like the idea of plant-based eating but would rather not give up fish, a pescatarian diet may be a good fit for you. Pescatarians are also referred to as pesco-vegetarians.

Among animal products, a pescatarian diet includes eggs, dairy and seafood. Meat and poultry aren’t allowed. 

7. Semi-vegetarian or flexitarian

Not all environments offer food choices that exclude animal products. Some people are most comfortable with a diet that gives them the freedom to adapt to these circumstances. And others are reluctant to commit to a path that locks them into too many restrictions.

If that sounds like you, a semi-vegetarian (also known as flexitarian) eating plan may be your best bet among plant-based diets. This diet includes eggs and dairy. It also allows you the freedom to consume small amounts of meat, poultry and fish. 

Is a plant-based diet healthy?

A plant-based diet has the potential to do great things for your health. But these diets are not all cut from the same cloth. Some plant-based eating plans are very healthy, while others can be just as harmful as a junk-food diet. 

Heart health

One area in which a plant-based diet can have tremendous impact is heart health. 

A 2017 study published in the Journal of the American College of Cardiology looked at the dietary data of 209,000 people collected over a span of two decades. The researchers looked at the heart disease risk related to three types of plant-based eating plans:

1. The first eating plan emphasized the consumption of all plant foods while reducing intake of all animal foods. That means intake of dairy foods such as milk and cheese was reduced, along with intake of eggs, fish and meat and chicken. Also, intake of foods containing animal products – such as pizza, mayonnaise and certain soups – was reduced. 
2. With the second plant-based diet, consumption of healthy plant foods was emphasized. This includes whole foods such as unrefined grains, fruits, nuts, legumes and healthy oils. This diet reduced intake of plant foods that were less healthy. It also reduced intake of animal foods. 
3. The third eating plan emphasized consumption of plant foods that have been deemed unhealthy. This includes processed fruit juices, as well as foods such as white rice, pasta, French fries, potato chips, processed breads and cereals, and drinks that have been sweetened with sugar. This diet reduced intake of both animal foods and healthy plant foods.

Best and worst choices

The researchers found that those who followed the second plant-based diet – the one that emphasizes healthy plant foods – had the lowest risk of heart disease. As an added plus, those on this eating plan were also leaner and more active. 

Which of the three diets produced the least favorable health outcome? That distinction goes to the third plant-based diet on the list – the one based largely around highly processed plant foods. The research shows that those on this eating plan had a notably higher risk of heart disease. 

So, studies show a plant-based diet can be good for your health. But for it to have this effect, it must include nourishing whole foods while limiting those that are highly processed. 

What to eat on a plant-based diet

The best foods to include in your plant-based diet are those that are as close to their natural state as possible. This means whole foods, derived from plants. 

Here are some healthy plant foods to include in your eating plan:

Protein

Your body uses plant protein to build muscle and create healthy new cells. Include some or all of these protein foods in your diet:

• Beans
• Lentils
• Chickpeas
• Tempeh
• Tofu
• Seitan 
• Hummus 

Fat

Healthy fats support heart wellness, and they help the body in countless other ways. These fats nourish your body:

• Avocado
• Olives
• Olive oil
• Avocado oil
• Nuts 
• Nut butters
• Coconut meat

Fruits and vegetables

Ideally, fruits and veggies should constitute the bulk of your diet. There are no foods in this group that are off-limits. This list of choices in this food group includes:

• Strawberries
• Blueberries
• Bananas
• Blackberries
• Pears
• Apples
• Durian
• Pineapples
• Mangoes
• Cantaloupes
• Watermelon
• Honeydew melons
• Grapes
• Persimmons
• Oranges 
• Peaches
• Tomatoes
• Cauliflower
• Broccoli
• Cucumbers
• Lettuce
• Celery
• Asparagus
• Mushrooms
• Bok choy
• Spinach
• Peppers
• Potatoes
• Squash
• Yams
• Zucchini
• Eggplant
• Sweet potatoes

Nuts and seeds

Nuts and seeds that are raw and unsalted offer the most health benefits. All items in this category are healthy, but keep in mind that they are high in calories and fat. Here are some great choices:

• Cashews
• Macadamia nuts
• Almonds
• Brazil nuts
• Pecans
• Walnuts
• Hempseeds
• Sunflower seeds
• Pumpkin seeds

Grains

Whole grains can support your health. Here are some picks to consider:

• Brown rice
• Barley 
• Oatmeal
• Quinoa
• Bulgur
• Brown rice pasta

Beverages

These plant beverages support wellness:

• Soy milk
• Almond milk
• Rice milk
• Oat milk
• Tea
• Hemp milk
• Fresh-squeezed fruit juice
• Kombucha

Foods to avoid

Basically, the idea here is to limit consumption of plant foods that are highly processed or fried. Many of these foods contain undesirable ingredients, such as excessive sodium and unhealthy fats.  Here are a few foods to avoid:

• French fries
• White bread
• White pasta
• Cereals
• Crackers
• Pastries made with refined grains
• White sugar
• Ketchup 
• Barbecue sauce
• Potato chips
• Processed fruit juices

Benefits of plant-based eating

The best way to get inspired about starting or sticking with a plant-based diet is to take a look at all the health benefits that this eating plan provides. By eating mainly plant-based foods, you can trim your waistline and reduce your risk of getting certain common chronic diseases. 

Here are some health benefits of adopting a plant diet:

1. May prevent heart disease

A plant-based diet can reduce your risk of cardiovascular disease. 

However, as previously mentioned, a lot depends on the type of plant foods you consume. You can lower your risk of heart attack by eating healthy whole plant foods. If you consume plant foods that are processed, fried or loaded with sugar, you won’t realize the same benefits. 

2. May prevent cancer

Research indicates that plant-based eating may make you less likely to develop certain types of cancer. 

A 2012 study that included 69,000 participants determined that vegetarian diets were associated with a much lower risk of gastrointestinal cancer. This was especially true for lacto-ovo vegetarians – vegetarians who consume eggs and dairy.  

Studies also show that those on a plant-based diet have a lower risk of developing colorectal cancer than non-vegetarians. Among plant-based eaters, pescatarians (those who eat plant-based foods and fish) have the greatest protection from this disease. Compared to non-vegetarians, pescatarians are 43 percent less likely to develop this type of cancer. 

3. May prevent cognitive decline

Alzheimer’s disease is all too common in older adults. And those in this age group who are lucky enough to avoid this condition often suffer from varying degrees of cognitive decline. 

Research indicates that a diet that contains lots of fruits and vegetables can help protect brain health and stave off cognitive impairment. A meta-analysis of nine studies was published in 2012 in Frontiers in Aging Neuroscience. The meta-analysis concluded that increased consumption of fruits and vegetables is linked with a reduced risk of dementia and cognitive impairment. 

4. May protect against diabetes

Diabetes is a chronic disease that is associated with high blood sugar. It can be managed via diet, and research shows that plant-based eating can be used to successfully treat and prevent this condition. 

A study conducted between 2002 and 2006 looked at 22,434 men and 38,469 women. It included participants on many different types of plant-based diets.

The study found that prevalence of type 2 diabetes increased from 2.9 percent in vegans to 7.9 percent in non-vegetarians. The prevalence of diabetes was intermediate in participants who ate lacto-ovo vegetarian (3.2 percent), pescatarian (4.8 percent) and semi-vegetarian (6.1 percent) diets. After adjusting for variables such as age, sex, ethnicity, alcohol use, sleep habits and physical activity, vegans, lacto-ovo vegetarians, pescatarians and semi-vegetarians all had a lower risk of diabetes than those on a non-vegetarian diet. 

5. May protect against obesity

Obesity is more rampant than ever, and it can have serious health consequences. According to the Centers for Disease Control and Prevention, the prevalence of obesity in the U.S. was 42.4 percent in 2017-2018. Obesity can make you more likely to develop conditions such as heart disease, stroke, cancer and type 2 diabetes. 

Research shows that vegetarian diets may protect against obesity. In the same 2002-2006 study discussed in the section on diabetes, those on a vegetarian diet had a lower body mass index (BMI) than non-vegetarians. Among vegetarians, vegans had the lowest BMI. 

6. Supports healthy weight loss

Many people have a hard time shedding excess pounds. Research shows that plant-based eating supports healthy weight loss.

In one study involving 65 overweight and obese adults, participants on a plant-based diet consisting mainly of healthy whole foods lost a lot more weight than those in the control group. Furthermore, they were able to sustain that weight loss over a one-year follow-up period.

Tips for thriving on a plant-based diet

These tips will help you flourish on a plant-based diet, and stick with it over the long haul:

1. Pick the right plant-based diet for your situation

As mentioned, you have a wide range of plant-based diets to consider. Your choices run the gamut from an animal-free vegan diet to a semi-vegetarian diet that includes small quantities of meat and fish.

Pick the right diet for your needs and preferences, and don’t be overly ambitious. Your goal here is to pick an eating plan that will be easy for you to stick with over the long term. Remember, you can always level up to a more restrictive type of plant-based eating if you choose to, after you’ve become comfortable with the initial plan that got the ball rolling. 

2. Start a food journal

A food journal is a record of the food you eat on any given diet. With plant-based diets, it’s important to keep track of your eating choices. This is especially true of plant-based eating plans that include some animal foods; you’ll want to make sure most of your calories come from plants, not animals.

Use a food journal to help you keep a record of everything you’ve eaten. Getting into the swing of this may seem awkward at first, but eventually it will become second nature. 

3. Give yourself constant motivation

To increase your odds of sticking with plant-based eating, it helps to constantly remind yourself of why you’ve chosen to adopt this diet.

For example, if you want a leaner, fitter body, create a vision board with images of the physique you’d like to attain. And if you’ve transitioned to plant-based eating for health reasons, make of list of all the health benefits associated with this diet. Refer to it at least a couple times a week, and make sure to take a look at it during moments when your willpower or conviction has begun to waver.

Motivating yourself in this way can help give you the fortitude and perseverance to achieve long-term success on your diet. 

4. Keep it simple

If your plant-based diet involves complicated menu items and lots of time spent in the kitchen, it can make staying on the wagon more difficult. Create a simple routine that isn’t taxing.

If you prefer cooking your own meals, find a few delicious recipes that are easy to make. If you’d rather spend zero time in the kitchen, consider subscribing to a meal delivery service. These services deliver food to your door, which means you won’t have to spend any time cooking. This frees up your schedule while giving you access to healthy, professionally prepared meals. 

5. Find healthy substitutes for cravings

You may find yourself craving foods from your old standard American diet. Find healthy substitutes for these cravings.

For example, if you’re missing beef, try a meat substitute, such as the ones made by Beyond Meat. And if you’re longing for some dairy ice cream, hit the grocery store and purchase a vegan alternative. 

6. Keep track of your successes

With time, you’re likely to log significant successes with your plant-based diet. This may include everything from weight loss to improved health and cognition.

It can be all too easy to overlook these gains, so make sure to keep track of them. Maintain an ongoing list of all the ways in which eating plant foods has improved your life. Consulting this list can help fuel your resolve during moments of doubt or weakness. 

7. Prevent B12 deficiency

B12 deficiency is seen in meat eaters, but it’s especially common for those on certain types of plant-based diets. It can cause symptoms such as irritability, disturbed vision and depression. Supplement with B12 to make sure your body is getting what it needs in this area.

Easy plant-based recipes

These recipes make plant-based eating easy and delicious:

Lemon Miso Roasted Brussels Sprouts

Matching red miso with nutrient-dense Brussels sprouts, this recipe is free of animal foods and full of savory flavor.  

Cauliflower Grits with Mushrooms and Avocado

This yummy recipe is both plant-based and low-carb, and it gives you the choice of using either dairy cheese or its vegan counterpart. 

Quick and Easy Vegetable Biryani

This meatless recipe is made with veggies and chickpeas, and it brings the flavor of India to your table. 

Pretzel-Crusted Catfish

Looking for something pescatarian? This catfish recipe perfectly complements a vegetable meal. 

Next steps

If you’re ready to embark on a plant-based lifestyle, start by choosing the eating plan that’s right for you. Then stock up on the foods you need to support your new diet. 

Take a convenient approach to plant-based eating by subscribing to Fresh N’ Lean. We offer meal plans that include choices catering to those on plant-based diets. Our chef-prepared foods are tasty and organic, and we deliver to your door. 

The post How to Thrive on a Plant-Based Diet appeared first on Fresh n' Lean.

SUMMARY

Egg nutrition can work wonders. This food can help you burn fat and improve heart health. It may also help stave off diseases that can compromise your vision.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

It’s easy to see why egg nutrition might be a confusing topic for many people. 

For years, people viewed the egg as an unhealthy contributor to heart disease. But recent research casts this food in a much more favorable light. 

These days, many people call the egg a superfood, and this praise is justified. Eggs contain nutrients that build a stronger body. 

Want to get the skinny on egg nutrition? Keep reading to:

• Uncover basic facts regarding this popular food
• Learn about the various ways in which eggs are cooked
• Understand the difference between conventional, organic and pasture-raised eggs
• Get the details on egg nutrition
• Learn whether this food is compatible with a ketogenic diet
• Find out whether eggs are good for you
• Get the scoop on omega-3 eggs
• Gain insight regarding the top egg brands
• Learn about this food’s health benefits
• Access delicious recipes that include eggs as an ingredient

Egg basics

An egg is an essential part of the reproductive process for many animals. It’s a vessel containing an embryo that will develop into a baby animal if left to mature.

The females of many different species lay eggs. The list includes birds, reptiles, amphibians, fish and some mammals. Humans have been eating eggs for centuries. 

Most of the eggs that wind up on our plates today come from chickens. Chicken eggs consist of a yellow portion known as the egg yolk and a white portion known as the egg white or albumen. 

Eggs are one of the most popular foods in the nation. According to data gathered by the United Egg Producers, U.S. table egg production totaled 99.1 billion in 2019.

How to cook eggs

You can cook eggs in many different ways. Here are some popular options:

Hard-boiled

To prepare a hard-boiled egg, cook it its shell in boiling water. Allow it to cook until the yolk hardens.

Soft-boiled

Cook a soft-boiled egg in the same way as one that’s hard-boiled, but for less time. The shorter cooking time allows the yolk to remain runny.

Hard-scrambled

To prepare hard-scrambled eggs, mix the yolk and egg whites. Then cook in a pan until firm.

Soft-scrambled

Soft-scrambled eggs are cooked in the same way as eggs that are hard-scrambled, but for less time. This allows the eggs to remain soft and wet.

Scramble

An egg scramble consists of scrambled eggs cooked with various ingredients. You can add meats, diced potatoes or cheese to the mix. 

Omelet 

An omelet is essentially scrambled eggs that have been molded into a solid base. Top this base with ingredients such as cheese, vegetables and meats.

Sunny side up

To prepare an egg sunny side up, crack it directly into a pan. Then fry it until the edges are brown, without flipping it. 

Over easy

An egg that’s cooked over easy is prepared in almost the same way as one that’s cooked sunny side up. The difference is that with the over easy method, the egg is flipped when the edges are brown to create a light film over the yolk.

Over medium

This method is similar to over easy, except that the egg is fried a bit longer once it’s been flipped. This creates a thicker film over the egg yolk.

Over hard 

This method follows the same approach as over easy and over medium. However, the egg is fried even longer once it’s been flipped so that both the white and the yolk are completely cooked and hard.

Poached

A poached egg is one that is cooked in boiling water without the shell.

Baked

This method of cooking involves baking an egg in a dish. Typically, the egg is mixed with other ingredients.

Raw 

As its name indicates, this method of preparing an egg doesn’t involve any cooking. A raw egg is one that is uncooked and eaten straight from the shell. This method of egg consumption is often used by bodybuilders as an easy way of adding protein to their diets. You can use raw eggs to give smoothies a protein boost.  

Conventional vs. organic vs. pasture-raised eggs

If you’re shopping for eggs, you have three main choices to consider: conventional, organic and pasture-raised. 

Conventional eggs

Most of the eggs sold in the U.S. are conventional. Conventional eggs are produced by caged chickens that have been raised in factory farms. These chickens are typically given antibiotics on a routine basis and hormones to boost production. 

Organic eggs

Organic eggs are an excellent solution for those who want to avoid the chemicals and hormones present in conventional eggs. The chickens that create organic eggs aren’t given hormones, and they’re fed organic feed. Also, they aren’t put on a steady diet of antibiotics. They’re given antibiotics only in situations where an infection demands it. 

Pasture-raised eggs

Pasture-raised eggs are also known as pastured eggs. Unlike conventionally raised chickens, the chickens used in this egg production aren’t confined to cages. They have access to outdoor pastures.

These conditions are more humane for the chickens. Additionally, studies show that hens with access to the outdoors lay eggs with higher omega-3 and vitamin D content.

Some pasture-raised eggs are also organic. Organic pasture-raised eggs are perhaps the healthiest, most nutritious option available when it comes to egg consumption. 

Egg nutrition

Ready to get the scoop on nutrition facts concerning egg intake? According to information published by the U.S. Department of Agriculture (USDA), one large whole egg (50 grams) contains these nutrients:

• Water – 38.1 grams
• Calories – 71.5
• Protein – 6.28 grams
• Total lipid (fat) – 4.76 grams
• Ash – 0.53 grams
• Carbohydrate – 0.36 grams
• Fiber – 0 grams
• Total sugars – 0.185 grams
• Calcium – 28 mg
• Iron – 0.875 mg
• Magnesium – 6 mg
• Phosphorus – 99 mg
• Potassium – 69 mg
• Sodium – 71 grams
• Zinc – 0.645 grams
• Copper – 0.036 grams
• Manganese – 0.014 grams
• Selenium – 15.4 μg
• Fluoride – 0.55 μg
• Vitamin C – 0 mg
• Thiamin – 0.02 mg
• Riboflavin – 0.228 mg
• Niacin – 0.038 mg
• Pantothenic acid – 0.766 mg
• Vitamin B6 – 0.085 mg
• Total folate – 23.5 μg
• Folic acid – 0 μg
• Food folate – 23.5 μg
• DFE folate – 23.5 μg
• Total choline – 147 mg
• Betaine – 0.15 mg
• Vitamin B12 – 0.445 μg
• Retinol – 80 μg
• Vitamin A, RAE – 80 μg
• Beta carotene – 0 μg
• Alpha carotene – 0 μg
• Beta cryptoxanthin – 4.5 μg
• Vitamin A, IU – 270 IU
• Lycopene – 0 μg
• Lutein + zeaxanthin – 252 μg
• Vitamin E (alpha-tocopherol) – 0.525 mg
• Beta tocopherol – 0.005 mg
• Gamma tocopherol – 0.25 mg
• Delta tocopherol – 0.03 mg
• Alpha tocotrienol – 0.03 mg
• Beta tocotrienol – 0 mg
• Gamma tocotrienol – 0.005 mg
• Delta tocotrienol – 0 mg
• Vitamin D (D2 and D3) – 41 IU
• Cholecalciferol (vitamin D3) – 1 μg
• Saturated fatty acids – 1.56 grams
• Monounsaturated fatty acids – 1.83 grams
• Polyunsaturated fatty acids – 0.956 grams
• Trans-monoenoic fatty acids – 0.013 grams
• Trans-polyenoic fatty acids – 0.006 grams
• Cholesterol – 186 mg
• Tryptophan – 0.084 grams
• Threonine – 0.278 grams
• Isoleucine – 0.336 grams
• Leucine – 0.543 grams
• Lysine – 0.456 grams
• Methionine – 0.19 grams
• Cystine – 0.136 grams
• Phenylalanine – 0.34 grams
• Tyrosine – 0.25 grams
• Valine – 0.429 grams
• Arginine – 0.41 grams
• Histidine – 0.154 grams
• Alanine – 0.368 grams
• Aspartic acid – 0.664 grams
• Glutamic acid – 0.836 grams
• Glycine – 0.216 grams
• Proline – 0.256 grams
• Serine – 0.486 grams

As you can see, eggs contain all the essential amino acids. As such, this food is a complete source of protein. 

Are eggs keto?

Eggs are naturally low in carbohydrates. This makes eggs an excellent choice if you’re on a keto or low-carb diet. 

Additionally, since they’re loaded with protein, eggs are a great food to consume if you’re on a high-protein eating plan. Eggs are also compatible with the paleo diet.  

Are eggs good for you?

Decades ago, eggs were viewed as being an unhealthy food due to their cholesterol content. Foods with lots of cholesterol have been linked with heart disease. However, studies show that though eggs are high in cholesterol, egg consumption doesn’t typically raise the level of harmful cholesterol in the body. 

There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). They both have very different effects on our health.  

LDL cholesterol is the type that’s been linked heart disease. However, HDL cholesterol impacts the body in the opposite way. People with high levels of HDL cholesterol actually have a lower risk of cardiovascular disease. 

Recent studies show that eating eggs can increase the level of HDL cholesterol in the body by as much as 10 percent.

Eggs are also an abundant source of protein, and this food is loaded with lots of other nutrients. This means that overall, eggs are good for your health. 

What are omega-3 eggs?

The chickens that lay omega-3 eggs are fed a diet that’s enriched with omega-3s. Because of the special feed given to these chickens, omega-3 eggs are a rich source of omega-3 fatty acids. These eggsla have as much as five times the omega-3s of regular eggs. 

There are many benefits that come with increasing your omega-3 t . This nutrient can help banish depression and anxiety. It also works quite powerfully to reduce inflammation. 

Top egg brands

Here are some top brands to consider for clean, organic egg nutrition. All these brands raise their chickens in humane conditions and give them full outdoor access. They’ve all received top scores from the Cornucopia Institute, an organization that aims to promote integrity in organic labeling, production and processing. 

Eben-Haezer’s Happy Hens

Eben-Haezer’s Happy Hens is a California-based farm that produces pasture-raised eggs, This family-owned farm is 100 percent organic. 

This brand sells its eggs exclusively in Southern California at these stores:

• Boney’s Bayside Market
• Cream of the Crop
• Frazier Farms
• Harvest Ranch Market 
• Jimbo’s Naturally 
• Erewhon Markets
• Whole Foods
• Lazy Acres
• SeaSide Market
• Ocean Beach Peoples
• Whole Foods
• Windmill Farms 
• Valley Farm Market
• Lassens Natural Foods

Kingbird Farm

Headquartered in Berkshire, New York, Kingbird Farm provides organic eggs that come from a flock of 300 laying hens on rotated pasture. You can purchase this brand’s eggs in upstate New York at the company’s self-serve store. These eggs are also available at the Ithaca Farmer’s Market. 

PNS Farms

Based in Miami, PNS Farms serves the South Florida area. The brand’s chickens have year-round pasture access, and they’re fed organic soy-free feed. You’ll find these eggs at Living Green Fresh Market in Oakland Park and Pompano Beach. 

SOVA Farm

SOVA Farm is located in Norwich, New York. It’s home to rolling fields, certified organic pastures, a stream and a few ponds.

This family-owned farm provides full outdoor access for its birds. SOVA Farm’s eggs are organic and soy-free. The brand’s eggs are available to those living in New York, New Jersey and Connecticut.  

World’s Best Eggs

World’s Best Eggs come from Coyote Creek Farm, located in Elgin, Texas. This farm is home to organic hens that are free to explore and enjoy open pastures. These birds lay nutrient-dense eggs that are high in omega-3 fatty acids and low in cholesterol. 

This brand’s eggs are available in Texas. Arkansas, Oklahoma and Louisiana at these stores:

• Whole Foods
• Natural Grocers
• Jolie Vue Farm
• Farmshare Austin – Mobile Markets

Health benefits of eating eggs

Egg nutrition can provide these health benefits:

May improve eye health

Eyesight often gets worse with age. Fortunately, there are certain nutrients that can help offset the degenerative conditions that negatively impact our vision as we grow older. 

Lutein and zeaxanthin are two such nutrients. These antioxidants support the health of the eye’s retina. Studies show that including lutein and zeaxanthin in your diet can reduce your risk of getting two afflictions that can impair vision as you age: cataracts and macular degeneration. 

Egg yolks are a rich source of lutein and zeaxanthin. In a 1999 study, eating just 1.3 egg yolks per day for 4.5 weeks was shown to significantly increase lutein and zeaxanthin levels. 

May lower triglycerides

Triglycerides are blood fats, and they’ve been linked with heart disease. Studies have shown that omega-3 fatty acids can help lower the levels of these fats in the blood. 

Eggs that are omega-3-enriched and/or pasture raised contain higher levels of omega-3 fatty acids than regular eggs. Studies show that eating omega-3-enriched eggs can substantially lower triglyceride levels. 

Supports healthy weight loss and muscle building

Protein consumption can help speed up the metabolism, allowing you to burn fat more effectively. It can also help suppress your appetite. All this can ultimately support healthy weight loss. 

Also, bodybuilders know that protein is essential if you want to create muscles that are healthy and strong. 

Eggs are an excellent source of protein. What’s more, egg protein contains all the essential amino acids. As such, this food can provide valuable support on your weight-loss or muscle-building journey. 

May improve brain health

Eggs are a rich source of choline. This nutrient helps build cell membranes, and it plays a key role in brain health. 

Studies show that choline intake supports healthy cognitive function. You can enjoy choline’s brain-boosting benefits by including eggs in your diet. 

Recipes that include eggs

These delicious recipes all include eggs as an ingredient:

Mediterranean Egg Frittata

This tasty recipe is suitable for both keto and paleo diets. It teams egg nutrition with ingredients such as vegan ricotta and plant-based milk. 

Smoked Salmon Egg Breakfast Muffins

This filling recipe combines eggs with smoked salmon. The end result is a delicious meal packed with omega-3s.  

Easy Caprese Quiche

This mouthwatering dinner recipe includes eggs, heavy cream and mozzarella balls. You can store it in the fridge for up to three days. 

Next steps

Now that you know all about the the nutritional value of eggs, stock up on this nourishing food at your local grocery store.

If want to enjoy the benefits of egg nutrition without the shopping and cooking, subscribe to Fresh N’ Lean. We offer a variety of meal plans to suit all kinds of diets, and we include healthy organic eggs in many of our dishes. For your convenience, we deliver our chef-prepared cuisine straight to your door. 

The post Egg Nutrition: Are Eggs Good for You? appeared first on Fresh n' Lean.

SUMMARY

A low-carb diet can support healthy weight loss and reduce your risk of developing diseases such as type 2 diabetes. To succeed at this eating plan, you need to know which foods to choose and which ones to avoid.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

More and more people these days are turning to a low-carb diet to help them achieve their health and fitness goals. 

This eating plan comes in different shapes and forms. In some low-carb diets, the emphasis is on protein. Other versions of this diet are high in fat to encourage something called ketosis. 

You can tailor a low-carb eating plan to meet your needs if you’re on a high-protein or paleo diet. It also works well for those on ketogenic eating plans, and it’s a great fit if you’re on the Atkins diet. Additionally, a low-carb diet can be customized to suit both vegans and meat eaters. 

A low-carb diet is great for healthy weight loss. And if you boost the protein content, you can use this eating plan to build muscle. 

Is a low-carb diet right for you? And if so, what steps can you take to make sure your experience with this popular eating plan is a success?

Keep reading if you want to:

• Know what a low-carb diet is
• Understand the ways in which carbs impact the body
• Learn about net carbs and their impact on your low-carb eating plan
• Gain insight into low-carb diet macros
• Understand which foods and beverages are suitable for inclusion in a low-carb diet
• Know which foods and beverages you should avoid if you’re looking to minimize carb intake
• Get the scoop on the health benefits of a low-carbohydrate diet
• Learn about tips that will help make your low-carb diet a success
• Access delicious low-carb recipes 

What is a low-carb diet?

A low-carbohydrate diet is one in which there is very little carb intake. Carbs are found in foods that are high in sugar. This applies to foods high in processed sugar, such as candy, as well as foods high in natural sugar, such as fruit. You’ll also find lots of carbs in starchy foods such as rice and potatoes. 

With a low-carb diet, foods that are starchy or sugary are replaced with choices that have much fewer carbs. The list of low-carb foods includes choices that are high in protein, such as beef and nuts. It also includes foods with high fat content, such as butter and coconut oil. 

There are different types of low-carb diets:

• Low-carb high-protein
• Low-carb vegan
• Keto
• Low-carb paleo

You can adjust your low-carb eating plan to suit your goals and preferences. 

How do carbs impact the body?

During the digestive process, carbs are broken down by the body into sugar, which is also referred to as glucose. This sugar is used as a source of energy, and it’s initially released into the blood. As your blood glucose levels rise, your body releases a hormone called insulin. Insulin is essential for moving sugar from the blood into the cells, where it can provide energy. 

There are two types of carbs: simple and complex.

Simple carbohydrates

Simple carbs are digested very rapidly. They send a quick burst of energy to the bloodstream. However, because these carbs are digested so quickly, your energy levels may plummet later on after the initial rush. 

You’ll find simple carbs in refined sugars, such as the white sugar that’s often used in foods that are highly processed. Refined sugars contain calories but lack minerals, vitamins and fiber; as a result, they can easily cause weight gain.  

Here are some examples of foods that contain refined sugars:

• Candy
• Corn syrup
• Table sugar
• Regular (non-diet) soda

You’ll also find simple carbs in more wholesome foods such as fruits and milk. These are known as naturally occurring sugars. They differ from refined sugars in that they typically come with minerals, vitamins and fiber. As such, they’re a better choice than refined sugars when it comes to health and weight management.  

Here are some examples of foods that contain naturally occurring sugars:

• Bananas
• Apples 
• Grapes 
• Cow’s milk
• Pears
• Raisins
• Figs
• Dates

Complex carbohydrates 

Complex carbohydrates are digested more slowly than simple carbs. As a result, there isn’t that quick high and eventual crash that you get with simple carbohydrates. Complex carbs cause glucose to be released into the bloodstream at a slower, steadier pace. 

You’ll find complex carbs in beans and starchy vegetables. They’re also present in grains such as brown rice. 

Some complex carbs are refined, while others come from unrefined, whole-food sources. Unlike refined carbohydrates, unrefined carbs come with vitamins, minerals and fiber. These nutrients aren’t present in refined carbohydrates, and this makes unrefined carbs a healthier choice.  

Here are some examples of foods that have refined complex carbs:

• White rice
• Flour
• White bread

These foods contain unrefined complex carbs:

• Garbanzo beans
• Brown rice
• Lentils
• Lima beans
• Oatmeal
• Peas

Health impact

Triglycerides are blood fats. They are an important indicator of metabolic health. According to the American Heart Association, high triglyceride levels are associated with conditions such as diabetes, heart disease and fatty liver.                     

Foods that are high in carbs – especially those that contain simple carbohydrates – can raise your triglyceride levels. As such, they may eventually put you at risk for ailments such as heart disease and diabetes. 

Simple or complex?

If you’re on a low-carb diet, your goal is to limit all carbs, whether they’re simple or complex. But knowing the difference between the two is important. 

If you’re including a small amount of carbs in your diet, it’s clear that complex carbs are a superior choice to simple carbohydrates. This stems from the fact that complex carbs contain nutrients that can benefit your health 

Total carbs vs. net carbs

If you want to fully understand how a low-carb diet works, it’s essential to know a little bit about the difference between total carbs and net carbs. 

This is a great time to talk about the ways in which carbs differ when it comes to digestibility. Some are carbs are digestible, while other pass through the body undigested. 

A digestible carbohydrate will impact your body in all the ways that carbs typically do. However, if you consume a carb that is undigestible, your body won’t process it. It will simply be eliminated, and it won’t affect your body and your health in the ways that a typical carb would. 

Fiber contains carbs. However, fiber isn’t digestible by the body. As a result, the carbs in fiber are eliminated by the body without being digested. The same is true of carbs found in sugar alcohols such as erythritol. These carbs pass through the body without being processed. 

That brings us to the difference between total carbs and net carbs. 

• Total carbs are the total amount of carbohydrates that a food contains. This includes carbs from fiber. 
• Net carbs focus only on carbs that the body is able to digest. As a result, carbs from fiber and sugar alcohols aren’t included in this calculation. 

This means that net carbs equal total carbs minus carbs from fiber and sugar alcohols. 

The nutrition labels on low-carb foods will often list net carbs. This can be helpful as you map out how many carbs you plan to consume each day.

Low-carb diet macros

Before we dive into low-carb diet macros, it’s important to lay the groundwork by explaining a couple of concepts: ketosis and the ketogenic diet. 

Ketosis and the ketogenic diet

As mentioned, the body typically relies on sugar for energy. Sugar comes from carbs. 

If sugar is restricted due to a low-carb diet, the body will be forced to use other sources of energy. If you’re eating a diet with very few carbs and lots of fat, the body will get its energy from fat. 

When this happens, you enter a state called nutritional ketosis. Ketosis can have a favorable impact on blood sugar levels, and it may also support weight loss. 

There is a particular type of low-carb diet that emphasizes ketosis. It’s called a ketogenic diet, and it includes very few carbs and lots of fats. 

Macro basics

That takes us to low-carb diet macros. 

What exactly is a macro, anyway? The term macro refers to macronutrient ratios. Food has three main types of macronutrients: fats, carbs and protein. A food’s macro lets you know its breakdown when it comes to protein, carbs and fats. 

There are different types of low-carb diets, and they each have varying rules when it comes to carb intake. Depending on the type of low-carb diet, total carbohydrate intake can range from 5 percent or less to 35 percent. 

Low-carb high-fat

A keto diet is the most aggressive type of low-carb diet there is. As such, relative to other low-carb diets, a keto diet has fewer carbohydrates. It’s also highest in fat. 

The macro for a ketogenic diet looks like this:

• 55 to 60 percent of calories from fat
• 30 to 35 percent of calories from protein
• 5 to 10 percent of calories from carbs

A keto diet is low in carbs and high in fats. However, not all low-carb high-fat diets are ketogenic. 

Typically, you need to be getting 10 percent or less of your calories from carbs to be kicked into ketosis. There are some high-fat low-carb diets with a carb ratio of more than 10 percent. These eating plans have some of the same benefits of a keto diet; they can even out your blood sugar levels. However, they won’t put you into ketosis. 

A low-carb high-fat diet with a carb ratio of more than 10 percent may be appealing if you want an eating plan that’s similar to keto but less restrictive. This diet can also be useful for those seeking to make a gentle and gradual transition into a keto eating plan. 

Low-carb high-protein

Another choice to consider is a low-carb high-protein diet. With this eating plan, you’re consuming few carbs and lots of protein. The macro for a high-protein diet may look like this:

• 30-35 percent of calories from protein
• 25 percent of calories from carbs 
• 40 to 45 percent of calories from fat

How many carbohydrates should I consume on a low-carb diet?

We’ve established that with a low-carb diet, carb intake can range from less than 5 percent to about 35 percent of total calories. 

How does this translate into actual carbs?

Well, the Mayo Clinic reports that 240 calories from carbs is roughly equal to about 60 grams of carbohydrates. 

If you are consuming 2,000 calories a day and want to eat low-carb, you need to make sure that no more than 35 percent of your diet is made up carbs. This translates into 700 calories or 175 grams of carbohydrates. 

Low-carb food list

Now that you know the basics regarding a low-carb diet, it’s time to get into a few specifics regarding the types of food you can consume on this eating plan. 

Below, we’ve listed some low-carb foods. We’ve included each food’s net carb count per 100 grams. This will help guide you as decide how to work these foods into your low-carb diet.

Our figures are sourced from data gathered by the U.S. Department of Agriculture (USDA).

Meats

All the meats listed below have zero net carbs: 

• Broiled ground lamb
• Pan-fried beef hamburger
• Veal bratwurst
• Roasted turkey drumstick
• Roasted turkey thigh
• Grass-fed ground bison (cooked)
• Roasted lean buffalo
• Roasted ham
• Braised pork loin
• Prime rib steak
• Roasted chicken drumsticks
• Ostrich steak
• Chuck steak
• Roasted chicken leg
• Broiled ground beef patty
• Roasted pork tenderloin
• Roasted chicken wings
• Skirt steak
• Deer tenderloin (cooked)
• Roasted pork backribs
• Ribeye steak
• Beef chuck pot roast
• Roast duck
• Roast goose
• Pork loin
• Emu steak 
• Pork chops
• Broiled turkey patties
• Braised beef shortribs
• Grilled porterhouse steak
• Grilled T-bone steak
• Roasted wild boar
• Braised beef or chuck stew
• Lamb shank
• Grilled top round steak
• Top blade chuck steak
• Cooked ground pork

These meats have minimal net carbs:

• Canned ham – 0.3 grams
• Cured ham – 0.4 grams
• Pork bologna – 0.7 grams
• Dry pork and beef salami – 0.7 grams
• Salami – 1.2 grams
• Pepperoni – 1.2 grams
• Low-fat pastrami – 1.5 grams
• Turkey salami – 1.5 grams
• Dry pork salami – 1.6 grams
• Pan-fried bacon – 1.7 grams
• Cured smoked beef – 1.9 grams
• Pork beerwurst – 2.1 grams 
• Sweet Italian sausage – 2.1 grams
• Chicken hot dog – 2.7 grams
• Pork bratwurst – 2.9 grams
• Chorizo – 3.8 grams 
• Turkey hot dog – 3.8 grams
• Lamb liver (cooked) – 3.8 grams

Fish and seafood

These fish and seafood items all have zero net carbs:

• Atlantic mackerel (cooked)
• Northern pike (cooked)
• Coho salmon (cooked)
• Raw pink salmon
• Atlantic herring
• Canned sardines 
• Atlantic perch
• Smelt (cooked)
• Sturgeon (cooked)
• Trout (cooked)
• Tilefish (cooked)
• Canned white tuna
• Raw yellowfin tuna
• Whiting (cooked)
• Farmed Atlantic salmon
• Crayfish (cooked)
• Canned sockeye salmon
• Canned pink salmon
• Tilapia (cooked)
• Cod (cooked)
• Kippered herring 
• Canned anchovies
• Alaska pollock (cooked)
• Pompano (cooked)
• Haddock (cooked)
• Halibut (cooked)
• Alaskan king crab
• Blue crab
• Sea bass (cooked)
• Lobster (cooked)
• Snapper (cooked)
• Swordfish (cooked)
• Catfish (cooked)
• Striped bass (cooked)
• Pacific herring (cooked)
• King mackerel (cooked)
• Sablefish (cooked)
• Turbot (cooked)
• Orange roughy (cooked)
• Grouper (cooked)
• Canned blue crab
• Mahimahi (cooked)
• Walleye pike (cooked)
• Skipjack (cooked)
• Queen crab (cooked)

These fish and seafood choices have minimal net carbs:

• Blue crab cakes – 0.5 grams 
• Dungeness crab (cooked) – 1 gram
• Shrimp (cooked) – 1.5 grams
• Cuttlefish (cooked) – 1.6 grams
• Baked conch – 1.7 grams
• Fish roe (cooked) – 1.9 grams
• Spiny lobster (cooked) – 3.1 grams
• Raw scallops – 3.2 grams
• Raw clams – 3.6 grams
• Octopus (cooked) – 4.4 grams
• Clams (cooked) – 5.1 grams

Vegetables

These veggies all have a low net carb count:

• Rapini – 0.2 grams
• Alfalfa sprouts – 0.2 grams
• Endive – 0.3 grams
• Kale – 0.3 grams
• Beet greens – 0.6 grams
• Watercress – 0.8 grams
• Cilantro – 0.9 grams
• Canned asparagus – 0.9 grams
• Bamboo shoots (cooked) – 0.9 grams
• Sour pickled cucumber – 1.1 grams
• Butterhead lettuce – 1.1 grams
• Bok choy – 1.2 grams
• Celery – 1.4 grams
• Spinach – 1.4 grams
• Sauerkraut – 1.4 grams
• Dill pickles – 1.4 grams
• Collards – 1.4 grams
• Mustard greens – 1.5 grams
• Radishes – 1.8 grams
• Cooked okra – 2 grams
• Swiss chard – 2.1 grams
• Zucchini – 2.1 grams
• Stir-fried white button mushrooms – 2.2 grams
• Canned palm hearts – 2.2 grams
• Summer squash – 2.3 grams
• Sauteed green bell peppers – 2.4 grams
• Portobello mushrooms – 2.6 grams
• Kohlrabi – 2.6 grams
• Tomatoes – 2.7 grams
• Eggplant – 2.9 grams
• Crookneck summer squash – 2.9 grams
• Green bell peppers – 2.9 grams 
• Cauliflower – 3 grams 
• Cucumber – 3.1 grams
• Cabbage – 3.3 grams
• Purslane – 3.4 grams
• Broccoli – 4 grams

Nuts and seeds

These nuts and seeds have minimal net carbs:

• Flax seeds – 1.6 grams
• Dried pili nuts – 4 grams
• Brazil nuts – 4.2 grams
• Pecans – 4.3 grams 
• Dried pumpkin and squash seeds – 4.7 grams
• Hemp seeds – 4.7 grams

Dairy and egg products

These dairy products all have zero net carbs:

• Whipped butter
• Ghee 
• Soft goat cheese

These dairy and egg products have minimal net carbs:

• Gruyere cheese – 0.4 grams
• Brie cheese – 0.5 grams
• Camambert – 0.5 grams
• Egg omelet – 0.6 grams
• Raw eggs – 0.7 grams
• Monterey cheese – 0.7 grams
• Raw egg whites – 0.7 grams
• Poached eggs – 0.7 grams
• Fried eggs – 0.8 grams
• Hard boiled eggs – 1.1 grams
• Swiss cheese – 1.4 grams
• Scrambled eggs – 1.6 grams
• Mozzarella cheese – 1.7 grams
• Low-fat cheddar cheese – 1.9 grams
• Sharp cheddar cheese – 2.1 grams
• Gouda cheese – 2.2 grams
• Low-fat cottage cheese – 2.7 grams
• Heavy whipping cream – 2.8 grams
• Light whipping cream – 3 grams
• Hard grated parmesan – 3.2 grams
• Cheddar cheese – 3.4 grams
• Cottage cheese – 3.4 grams
• Nonfat Greek yogurt – 3.6 grams
• Raw egg yolks – 3.6 grams
• Feta cheese – 3.9 grams
• Plain Greek yogurt – 4 grams

Beans 

These foods all originate from beans, and they’re low in net carbs:

• Firm tofu – 0.5 grams
• Soft tofu – 1 gram
• Boiled soybeans – 2.4 grams

Low-carb beverage list

We’ve listed each beverage’s net carb count per 100 grams. Again, our figures come from USDA data.

These beverages have zero net carbs:

• Water
• Unflavored soy protein powder
• Black tea
• Coffee
• Green tea
• Hibiscus tea
• Malt liquor 
• Rum 
• Vodka
• Club soda

These beverages have a low net carb count:

• Unsweetened almond milk – 1.1 grams               
• Soy milk – 1.2 grams
• Vitamin fortified water – 1.3 grams
• Light beer – 1.6 grams 
• Espresso – 1.7 grams
• Pino blanc – 1.9 grams
• Pinot gris – 2.1 grams 
• Chardonnay – 2.2 grams
• Pinot noir – 2.3 grams
• Merlot – 2.5 grams
• Red wine – 2.6 grams 

Foods to avoid or minimize on a low-carb diet 

Below, we’ve listed some foods to avoid or minimize on your low-carb eating plan.

Each food’s net carb count per 100 grams is included, sourced from USDA data.

Grains and pasta

• Oat bran – 50.8 grams
• Pasta (cooked) – 29.1 grams
• Rice bran –  28.7 grams
• White rice – 27.8 grams
• Pearled barley (cooked) – 24.4 grams
• Egg noodles (cooked) – 24 grams
• Brown rice – 24 grams
• Kamut (cooked) – 23.3 grams
• Rice noodles (cooked) – 23 grams
• Spelt (cooked) – 22.5 grams
• Millet (cooked) – 22.4 grams
• Couscous (cooked) – 21.8 grams 
• Japanese soba noodles – 21.4 grams
• Wild rice (cooked) – 19.5 grams 
• Quinoa (cooked) – 18.5 grams
• Roasted buckwheat groats – 17.2 grams 
• Teff (cooked) – 17.1 grams
• Amaranth (cooked) – 16.6 grams
• Bulgur (cooked)– 14.1 grams 
• Yellow cornmeal (grits) – 13.2 grams
• Oatmeal (cooked) – 10.3 grams

Fruits

• Prunes – 89.1 grams
• Peaches (dried) – 83.2 grams
• Apricots (dried) – 82.9 grams
• Bananas (dried) – 78.4 grams
• Sweetened dried cranberries – 77.5 grams
• Raisins – 74.8 grams
• Zante currants – 72.6 grams
• Sweetened dried blueberries – 72.5 grams
• Medjool dates – 68.3 grams
• Goji berries (dried) – 64.1 grams
• Figs (dried) – 54.1 grams
• Plaintains – 30.2 grams
• Durian – 23.3 grams
• Custard-apple – 22.8 grams
• Jackfruit – 21.8 grams 
• Bananas – 20.2 grams
• Red or green grapes – 17.2 grams
• Fuyu persimmon – 15 grams
• Cherimoya – 14.7 grams
• Pomegranates – 14.7 grams
• Mangos – 13.4 grams

Beans and lentils

• Falafel – 31.8 grams
• Dry-roasted soybeans – 20.9 grams
• Chickpeas (cooked) – 19.8 grams
• Large white beans (cooked) – 18.8 grams
• Adzuki beans – 17.5 grams
• Pinto beans (cooked) – 17.2 grams 
• Canned baked beans – 17 grams
• Kidney beans – 16.4 grams
• Hummus – 16.1 grams 
• Navy beans – 15.6 grams
• Blackeyed peas (cooked) – 15.3 grams
• Black beans – 15 grams
• Broad beans – 14.3 grams
• Great Northern beans – 14.1 grams
• Lima beans – 13.9 grams
• Split peas – 12.8 grams
• Lentils (cooked) – 12.2 grams

Fish and seafood

• Whelk (cooked) – 15.5 grams
• Imitation crab meat – 14.5 grams
• Abalone (cooked) – 11.2 grams

Dairy and egg products

• Dried whey powder – 73.5 grams
• Sweetened condensed milk – 54.4 grams
• Gjetost cheese – 42.7 grams
• Ice cream cookie sandwich – 38.4 grams
• Non-fat chocolate yogurt – 22.3 grams
• Soft-serve chocolate ice cream – 21.5 grams
• Non-fat vanilla yogurt – 17 grams
• Fat-free sour cream – 15.6 grams

Nuts and seeds

• Japanese chestnuts (dried) – 81.4 grams
• Chinese chestnuts (dried) – 79.8 grams
• Ginkgo nuts (dried) – 72.5 grams
• Lotus seeds (dried) – 64.5 grams
• Acorns (dried) – 53.7 grams
• Roasted chestnuts – 52.4 grams
• Coconut (dried) – 44.4 grams
• Shredded coconut meat – 43.2 grams
• Cashews – 26.9 grams
• Cashew butter – 25.6 grams
• Peanut butter – 18.3 grams
• Tahini – 16.9 grams
• Pistachio nuts – 16.6 grams
• Dry-roasted sunflower seeds – 13 grams
• Dry-roasted peanuts – 12.9 grams

Beverages to avoid or minimize on a low-carb diet

These beverages are relatively high in carbs.

We’ve shown each beverage’s net carb count per 100 grams, as sourced from USDA data.

• Cocoa mix powder – 80 grams
• Powdered instant coffee – 75.4 grams
• Unsweetened lemon instant tea – 73.5 grams
• Chocolate drink powder – 59.2 grams
• Slimfast shake mix – 55.8 grams
• Unsweetened decaffeinated instant tea – 50.2 grams
• Coffee liqueur – 46.8 grams
• Fruit punch frozen concentrate – 41 grams
• Citrus fruit juice frozen concentrate – 40 grams
• Orange drink frozen concentrate – 38.9 grams
• Whey protein powder – 29.1 grams
• Cranberry-apple juice – 15.9 grams
• Daiquiri – 15.7 grams
• Canned grape drink – 15.7 grams
• Minute Maid Lemonada Limeade – 13.8 grams
• Sweet dessert wine – 13.7 grams
• Late harvest white wine – 13.4 grams
• Cream soda – 13.3 grams
• Orange juice drink – 13.2 grams
• Rockstar energy drink – 12.7 grams
• Sweetened ready-to-drink milk-based coffee – 12.6 grams
• Orange soda – 12.3 grams
• Kiwi strawberry juice drink – 12.3 grams
• Cranberry juice cocktail – 12.3 grams
• Minute Maid Lemonade – 12.1 grams
• Dry dessert wine – 11.7 grams
• Fortified acai berry drink – 11.6 grams
• Horchata – 11.5 grams
• Ice mocha – 11.4 grams

Health benefits of a low-carb diet

A low-carb diet offers these health benefits:

1. Supports healthy weight loss

Low-carb diets can help you achieve healthy weight loss. 

Research shows that low-carb diets can naturally reduce your appetite. As a result, people on this diet tend to eat fewer calories. This ultimately results in weight loss. 

2. Reduces harmful abdominal fat

There are different types of fat on your body. 

Abdominal fat that lodges around your organs can be dangerous. This type of fat is linked with conditions such as inflammation and insulin resistance. These conditions can eventually develop into ailments such as type 2 diabetes and cardiovascular disease. 

Studies have shown the low-carb diets are excellent at reducing or eliminating harmful abdominal fat. In so doing, low-carb diets may reduce your risk of heart disease and type 2 diabetes. 

3. Lowers triglycerides 

As previously mentioned, triglycerides are fat molecules that travel in the bloodstream. High triglyceride levels have been associated with conditions such as heart disease. 

Studies show the low-carb diets cause a dramatic reduction in triglyceride levels. As such, this eating plan may lower your risk of heart disease. 

4. Lowers blood sugar levels

High blood sugar has been linked with conditions such as type 2 diabetes. 

Research indicates the a low-carb diet can lower your blood sugar if it’s high, and bring it to healthy levels. 

One study looked at people with type 2 diabetes. After six months on a low-carb diet, 95 percent had lowered their blood sugar levels. As a result, they were able to reduce or eliminate their blood sugar medication. 

5. May lower blood pressure

Many people suffer from high blood pressure. This condition has been linked with ailments such as heart disease, stroke and kidney failure.

Studies show that low-carb diets are an effective tool in lowering blood pressure. As such, this eating plan may be able to reduce your risk of experiencing a heart attack or a stroke. 

6. May reduce LDL cholesterol levels

High low-density lipoprotein (LDL) cholesterol levels have been linked with heart attacks.

Research indicates that low-carb diets can work to lower LDL cholesterol levels. This means they can help improve heart health and reduce the likelihood of a heart attack.  

7. May help treat certain brain disorders

The ketogenic diet has been used for many years to treat epilepsy in children. 

Studies show that ketogenic and other low-carb diets may also be therapeutic for brain conditions such as Alzheimer’s and Parkinson’s disease. 

Low-carb diet tips

These tips will help you accomplish your health and fitness goals while following a low-carb diet:

1. Know your carb counts and serving sizes

Success on a low-carb diet is all about restricting carb intake. This requires you to get familiar with the carb counts of the foods you eat.

Do the research necessary to calculate how many net carbs are in the foods you want to include with your diet. And get a sense of what a relevant serving size looks like, since the carbs provided by a food will vary based on quantity.

2. Plan ahead

When you’re following a fairly restrictive eating plan such as a low-carb diet, spontaneity doesn’t work. To succeed, you’ll need to carefully plan your meals.

It’s a good idea to set some time aside to figure out which meals you want to have during the week ahead. You can then shop for these meals on your next visit to the grocery store. 

3. Do some meal prep

Preparing your meals in advance can help make sure the food you eat meets the requirements of your low-carb diet. You may also find that meal prep frees up your schedule by consolidating your cooking and reducing the time spent in the kitchen.

Here are some examples of low-carb meals you can prepare in advance:

• Protein pancakes
• Greek yogurt
• Grilled salmon
• Stir-fried shrimp and mushrooms with no rice
• Scrambled eggs
• Cauliflower rice

4. Travel with low-carb snacks

If you’re on the road, take low-carb snacks with you. These snacks will help you avoid temptation; they’ll ensure that you always have a low-carb food available if hunger strikes. 

Here are some examples of low-carb snacks:

• Hard-boiled eggs
• Greek yogurt
• Cheddar cheese
• Brazil nuts
• Pecans
• Kale chips

5. Make substitutions 

In some cases, you can dramatically change a meal’s carb content by making substitutions. Here are some examples:

• Ditch the bun on your burger and replace it with lettuce leaves
• Choose lettuce leaves instead of taco shells
• Use a cauliflower-based pizza crust instead of one with wheat flour
• Replace traditional pasta with noodles made from zucchini or cucumbers

Low-carb recipes

These recipes will add zing and excitement to your low-carb diet:

Keto “Potato” and Leek Soup

This delicious keto recipe replaces potatoes with a low-carb substitute: cauliflower. The end result is creamy comfort food for your soul. 

Keto Sandwich Bread Recipe

Does your low-carb diet have you missing the taste of bread? This nourishing substitute uses flaxseed meal and almond flour instead of traditional flour. It’s low in carbs and keto-friendly. 

Keto Brownies

Sugar is high in carbs, but that doesn’t mean you have to say goodbye to sweet treats on your low-carb diet. These mouthwatering brownies include monkfruit, a low-carb sweetener. 

Easy Tempeh Chile

Suitable for vegans, this awesome chili has just 9 carbs per serving. 

Apricot-Glazed Brisket

There’s nothing like a brisket to leave you feeling full and satisfied. This recipe uses apricot preserves to add a touch of sweetness. 

Asian Lobster Salad

Who doesn’t love a good lobster salad? This version adds Asian flavor with ingredients such as tamari and Chinese cabbage, 

Next steps

Now you have a complete understanding of all the key aspects of a low-carb diet. This knowledge will give you the insight you need to thrive on this eating plan. Make a shopping list and head to the grocery store so you can get started on stocking your low-carb kitchen. 

If you’d rather skip the grocery shopping and cooking, subscribe to Fresh N’ Lean. Our Keto and Low-Carb Vegan meal plans are designed for those who are following low-carb diets. Fresh N’ Lean’s food is chef-prepared and organic, and we deliver it straight to your doorstep.  

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