Finding the best plant-based milk to meet your needs can be a drippy endeavour. Yet, with the help of this guide to plant-based milk, you will no longer cry over spilt milk facts. Whether you want to choose a plant-based milk because you need a lactose-free, dairy-free option, or for health, sustainability, or animal ethics reasons, come discover the healthiest plant-based milk for your needs. Plus, here are some surprising facts you鈥檒l want to know before pouring your next glass of milk.

10 Facts About Plant-Based Milk You鈥檒l Want to Know:

1. Plant-based milk are non-dairy beverages made from nuts, seeds, legumes, grains, or coconut.
2. Requiring less land and water to produce, some are reaching for plant-based milk as a healthier alternative for the planet.
3. Vegans consuming some types of plant-based milk may need to look for alternative vitamin B12 sources.
4. Fortification can help some plant-based milk achieve equivalent amounts of calcium as cow鈥檚 milk.
5. Micronutrients in cow鈥檚 milk may not be present in your favourite plant-based milk 鈥� reach for whole foods to fill nutritional gaps.
6. Seeking plant-based milk fortified with vitamin D may be helpful to Canadians, a northern population at risk of vitamin D deficiency.
7. Protein content in plant-based milk varies among types and brands, with soy, almond, and oat typically offering more.
8. The plant-based milk highest in sugars is oat milk or any sweetened milk.
9. Sometimes the term 鈥渕ylk鈥� is used to describe plant-based milk.
10. Barista plant-based milk contain added oils to help them froth.

What is Plant-Based Milk?

With the exception of coconut milk, most plant-based milk are made from a water-based plant extract of these plant ingredients. The creamy mouthfeel makes them an ideal alternative for those seeking a substitute for milk in their diet.

Is Plant-Based Milk Healthy?

Plant-based milk may be a healthy choice for some lifestyles. Low in saturated fat and lactose-free, plant-based milk are ideal for some groups of people, including vegans. Protein contents vary amongst plant-based milk, with soy milk commonly being the highest in protein, with some containing up to 10g per serving. When fortified with calcium, vitamin B12, and other nutrients, plant-based milk can offer health benefits. However, plant-based milk can vary greatly in their nutrient profiles based on how well they are fortified. Vegans should read the label of their preferred plant-based milk to determine if alternative sources of vitamin B12 are needed in their diet, as this population can struggle to find sufficient sources of this vital nutrient.

Why Choose Plant-Based Milk

Some of the reasons people choose plant-based milk include:

• Dairy-free
• Vegan
• Lactose-free
• Low in saturated fat & calories
• Source of some nutrients
• Animal-friendly
• Sustainable

Is Plant-Based Milk Healthier than Dairy Milk?

Dairy-free, plant-based milk are lactose-free and shows they do not contain high amounts of saturated fat or calories, as such argue they may be a healthier choice than cow鈥檚 milk for some. According to , soy milk offers the highest protein of plant-based milk, while almond and oat were close behind. Fortification with calcium can help some plant-based milk achieve levels equivalent to that of cow鈥檚 milk. If your favourite plant-based milk is low in calcium, eat more cruciferous vegetables, almonds, peas, beans, and lentils. Of note, Western diets use cow鈥檚 milk as a source of some micronutrients (selenium, magnesium, zinc, potassium). These nutrients are found in plant-based milk in varying amounts. A holistic eating plan that鈥檚 rich in whole foods (bananas, pumpkin, broccoli, seeds, whole grains, lentils, and certain nuts) can support your micronutrient requirements.

What Are the Disadvantages of Plant-Based Milk?

With Western diets relying heavily upon milk to contribute substantial levels of vitamin D, a shift to plant-based milk may mean you need to supplement with vitamin D if your preferred alternative beverage is not sufficiently fortified: analysis of plant-based milk on the market by found that almost 60% do not contain sufficient fortification of vitamin D.

Guide to Plant-Based Milk

Not all plant-based milk are created equal. Here鈥檚 a quick guide to plant-based milk to help you find the best fit for your health:

• Almond Milk

Made with almonds and water, almond milk is a plant-based beverage that has been consumed in the Mediterranean for many years. A lactose-free milk alternative with no saturated fat, almond milk is attractive to the lactose intolerant and those with heart health concerns. Opt for unsweetened almond milk to reduce added sugar intake. Fortified almond milk may offer more of the needed calcium, vitamin D, and vitamin B12. Almond milk vary in protein content from brand to brand. Shake well before use to redistribute nutrients in the watery solution of this beverage. Almond milk is not appropriate for people with tree nut allergies.

• Cashew Milk

Similar in basic nutrients to almond milk, cashew milk has a slightly different flavour and mouth feel. Try a variety of unsweetened nut milk and brands, until you find the one you like best.

• Coconut Milk

Creamy delicious coconut milk is a popular plant-based milk due to its beloved flavour. However, it鈥檚 worth noting it is higher in saturated fat and commonly lower in calcium than other plant-based milk.

• Oat Milk

With a creamy texture and flavour that suits lattes and teas, oat milk is adored by many plant-based milk drinkers. Oat milk tends to contain more sugar than other plant-based milk. Sweetened oat milk can contain particularly high amounts of added sugar. Oats are a source of beta-glucan known to help naturally lower cholesterol and other health-promoting fibers 鈥� but, read the labels as some oat milk may not contain much fiber. With 4g of protein per cup, oat milk offers about half of what is found in cow鈥檚 milk.

• Rice Milk

Rice milk is a plant-based milk some with allergy concerns reach for. It is low in protein and has a relatively high glycemic index. Not a significant source of calcium, some rice milk are enriched 鈥� read your labels to discover what鈥檚 in your rice milk of choice.

• Soy Milk

Higher in protein than most plant-based milk, soy milk is a popular choice. Made with soybeans and water, soy milk is sometimes made with thickeners or stabilizers, such as carrageenan. Many brands have switched out carrageenan for alternative ingredients due to consumer demand after raised safety concerns about semi-refined carrageenan.

What is the Healthiest Plant-Based Milk?

You are unique and so are your body鈥檚 needs. With a variety of plant-based milk available in Canada, there are many options to meet your needs. For optimal results, read the label of your preferred choice to ensure the nutrients you desire are present. Nutritional facts vary amongst types of plant-based milk, as well as between brands.

References:

International analysis of the nutritional content and a review of health benefits of non-dairy plant-based beverages. .

Nutritional assessment of plant-based beverages in comparison to bovine milk.

How well do plant-based alternatives fare nutritionally compared to cow鈥檚 milk? .

Plant-based milk substitutes: bioactive compounds, conventional and novel processes, bioavailability studies and health effects. .

A comparative assessment of the nutritional composition of dairy and plant-based dairy alternatives available for sale in the UK and the implications for consumers鈥� dietary intakes. .

Experimental evaluation of food-grade semi-refined carrageenan toxicity. .

Contributed by Allison Tannis, R.H.N.

The post Guide to Plant-Based Milk: 10 Surprising Facts About Plant-Based Milk You Should Know appeared first on 黑料社 National Page.

It’s nice to swap out regular potatoes with sweet potatoes for extra vitamin A and fibre. But sometimes they can be a sad substitute because they don’t get as crispy and sometimes they taste more sweet than salty. The trick for crispy sweet potato wedges is to add a little arrowroot or tapioca powder to the spices and oil that you coat them with. I also make sure to salt them well and add flavours that make them more savoury such as garlic,听 onion powder, and herbs. This recipe is based off of a rosemary and garlic potato wedge that my mom always makes for dinner when we visit. She makes them with regular white potatoes, so I decided to try out the same flavours with sweet potatoes and they turned out delicious! I also made a vegan garlic aioli to dip them in for some extra savoury deliciousness.

Recipe

Ingredients

Fries
2 large sweet potatoes, peeled and cut into wedges
1 陆 tablespoons of finely chopped fresh rosemary
2 garlic cloves, finely minced
2 teaspoons of salt
录 teaspoon of ground black pepper
2 tablespoons of olive oil
1 tablespoon of arrowroot starch

Aioli
1 cup of raw cashews, soaked in hot water for at least 1 hour then drained
Juice of 陆 a lemon
5 tablespoons of olive oil
Pinch of ground mustard powder
2 garlic cloves
4 tablespoons of water
陆 teaspoon of salt

Directions

1. Heat the oven to 425F and line two baking sheets with parchment paper. In a large mixing bowl, toss the sweet potato wedges with the remaining fries ingredients until they are fully coated.
2. Place the wedges on the baking sheets in a single layer. Don鈥檛 put them too close to each other or the steam will prevent them from getting crispy. Bake for about 20-25 minutes, then flip the wedges over and bake for another 20-25 minutes.
3. While the wedges are baking, blend together all of the aioli ingredients in a high speed blender or food processor until silky smooth. Taste and add more salt if desired.
4. Let wedges cool for a few minutes, then serve immediately with the aioli in a small bowl on the side for dipping.

Contributed by Melanie Maxwell, R.H.N.

The post Rosemary Sweet Potato Wedges with Vegan Garlic Aioli appeared first on 黑料社 National Page.

You鈥檒l need a large wooden board or a serving platter, a few small bowls, toothpicks or tiny forks for olives, and small knives for spreading cashew cheese. You鈥檒l also need a few key components:

1. Cheese.听In this case we are using homemade cashew cheese, but you can use any kind you like. Many health food stores carry artisan plant-based cheeses in a variety of flavours. Vegan cheese isn鈥檛 like it used to be! Try to pick at least two different cheeses for a little variety. If you aren鈥檛 making your own vegan cheese, you can try to pick one that is sharper like a 鈥渃heddar鈥� and one that is milder and creamy.
2. Crackers, sliced baguette, pita chips, or pretzels.听Pick whichever you like best to be your vehicle for cheese and for a crunchy snack. It鈥檚 ideal to have at least one kind that is able to have cashew cheese easily spread onto it like crackers and baguette slices. Nearly all grocery stores have a nice selection of gluten free versions, so feel free to make this board even more allergen-friendly by picking those.
3. Fruit.听It鈥檚 nice to have fresh fruit on the board for some natural sweetness to contrast the salty items. This is where you can customize your board to suit the season. In spring and summer, you can use blueberries, strawberries, blackberries, raspberries, watermelon, peaches, nectarines, plums, etc. In fall and winter, use apples, pears, and dried fruit like dates, apricots, and mango.
4. Sliced vegetables.听Include sliced vegetables for a nice crisp yet hydrating option. This also boosts the nutrient content on your board of course! Sliced carrots, peppers, and cucumbers are all great options.
5. Olives and/or pickles.听Add a savoury and briney element with olives or pickles. You can use any kind. Ideally, you鈥檒l want pitted olives to avoid needing a place for discarding pits.
6. Roasted nuts.听You can roast the nuts yourself or buy them already roasted. You can also make them extra delicious by coating them with maple syrup, salt, spices, and some olive oil before roasting. Most store-bought roasted nuts are cooked in highly processed oils so check out the ingredients lists when you鈥檙e shopping.
7. Chocolate.听I love to include a few squares of dark chocolate on my boards. You could also do chocolate covered almonds, chocolate covered pretzels, or any other chocolatey treat you can think of.
8. Meat (optional).听You can keep this board vegan by omitting the meat if you prefer. The word charcuterie means cooked meats, and most charcuterie boards will feature more than one kind, including salami, prosciutto, p芒t茅, or sausage. For my boards, I usually just include some sliced salami. Look for meats that don鈥檛 contain nitrites or nitrates, and choose grass-fed organic meat whenever possible.

Cashew Cheese Recipes

Onion Cashew Cheese

Ingredients:
1 cup of raw cashews, soaked in hot water for at least an hour then drained
陆 cup of water
1 陆 teaspoons of organic tamari
1 teaspoon of apple cider vinegar
Salt to taste, about 陆 teaspoon
鈪� teaspoon of finely ground black pepper
2 teaspoons of dried chopped onion

Directions:

Blend everything except the dried chopped onion in a food processor or blender until smooth. Add the dried chopped onion and blend for 5 seconds. Chill before serving.

Chive Cashew Cheese

Ingredients:
1 cup of raw cashews, soaked in hot water for at least an hour then drained
Juice of 陆 a lemon
陆 cup of water
录 teaspoon of honey
Salt to taste, about 戮 teaspoon
录 cup of chopped fresh chives

Directions:

Blend everything except the chives in a food processor or blender until smooth. Add the chives and blend for 5 seconds. Chill before serving.

Contributed by Melanie Maxwell, R.H.N.

The post How to Make a Dairy-Free Charcuterie Board appeared first on 黑料社 National Page.

Ready to Sink Your Teeth into More Chocolate?

Go ahead! Nibble on a chunk of dark chocolate! There should be no guilt in indulging in luscious, molten, dark chocolate-filled moments. It won鈥檛 cause weight gain. In fact, weight loss experts agree that you can lose weight and eat chocolate.

Is it Okay to Eat Chocolate Every Day?

Yes! In fact, scientists suggest you should eat more of it! Chronic consumption of flavonoids found in dark chocolate may lower your risk of obesity, heart disease, and diabetes. But, buyer beware: not all chocolates are created equally. To find the healthiest chocolate, you鈥檒l need to understand the nitty-gritty details of this treasured treat.

Tips on Where to Find the Healthiest Chocolate

Raise your hand if you鈥檙e a chocoholic? (Yes, my hand is waving in the air!) Whether chocolate is a mainstay in your daily eating plan or an occasional treat, become a chocolate snob. Chocolate comes in many forms, most of which are not healthy for you. Here are 4 tips for finding the healthiest chocolate for you and the planet:

• Skip chocolate with artificial flavour in the ingredient listing
• Choose pure cacao, or dark chocolate (>80% cacao)
• Smooth, velvety, and shiny chocolate is higher quality chocolate
• Opt for Certified chocolate

What鈥檚 Cacao?

Chocolate is made from cacao beans, or rather, the seeds that are found in pods-like fruits on the Theobroma cacao tree. Cocoa means the powder that is left after pressing the fat out of the ground beans. Cacao could be from the pods, beans, or ground-up contents of the beans. In other words, the word cacao is usually used to imply the product is less processed than cocoa.

What is the Healthiest Chocolate?

Chocolate bars, also known as candy bars, comprised of varying amounts of sugar, cocoa butter (fat from cocoa beans), cocoa solids (dark, bitter, flavanol-rich part of cocoa beans), and milk (in the case of milk chocolate). Be wary of lower-quality chocolate candy, as they can also contain vegetable oils, butterfat, artificial colors, or flavours. Most people, about 72%, buy lower quality chocolate candies. But, not you! You are going to be a chocolate snob and get the healthiest chocolate you can. The addition of these unhealthy ingredients would have the noses of chocolate connoisseurs raised high in a look of disgust. Be picky about your chocolate! The most popular chocolate treats consumed contain added sugar, butter, and artificial flavour. There is 23% more sugar in confectionery chocolate today than 15 years ago. That means there are 10 grams more sugar in a 100-gram serving of your favorite chocolate treat. According to the in a day. In addition, chocolate bars tend to use low-quality cocoa powder which contains fewer flavonoids than pure cacao or dark chocolate products.

How is Milk Chocolate Different from Dark Chocolate?

The biggest difference between milk chocolate and dark chocolate besides the milk is how much cocoa solids they contain. Dark chocolate typically contains 50 to 90% cocoa solids, while milk chocolate has as little as 10%. Cocoa solids are the healthiest part! If you want to sink your teeth into the healthiest chocolate, go for cocoa powder, or dark chocolate which contains at least 85% cocoa.

6 Reasons to Eat Chocolate Everyday

• Happiness
• Heart Healthy
• Makes You Smarter
• Fights Inflammation
• Weight Management
• It Tastes Good

1. Chocolate Increases Happiness

Nibbling on a piece of sweet, deep brown chocolate is such a pleasurable experience. Chocolate has a fascinating impact on your brain. It is an excellent source of tryptophan, the amino acid needed to create serotonin. Eating chocolate triggers the release of serotonin and endorphins 鈥� brain chemicals that regulate your mood. That鈥檚 why eating chocolate makes you feel good!

2. Chocolate is a Heart Healthy Food

Dark chocolate contains flavanol-rich cocoa. Flavanols are plant chemicals that may help protect the heart. Flavanols support the production of nitric oxide which helps the inside of blood vessels relax, which improves blood flow and ultimately lowers blood pressure. In fact, eating more chocolate was linked with a lower risk of heart disease, discovered researchers who surveyed over 20,000 men and women in England about their chocolate consumption.

3. Chocolate Makes You Smarter

Eating dark chocolate helps boost your memory and attention! Researchers from Mexico investigated what happens to the brain when people eat chocolate. The brain鈥檚 oscillations (ability to make an electrical output that helps the brain send messages needed for cognition, memory, perception, and behaviour) went off like fireworks. More blood flow and neuron activity in the brain occurs when dark chocolate flavonoids are in your system.

4. Chocolate Fights Inflammation

, in a study of type 2 diabetes. Participants who ate a small piece of dark chocolate 5 times a day (30 g in total) caused a reduction in inflammatory markers in their blood. Of note, for pre-diabetics, studies show the flavanols in dark chocolate may increase insulin sensitivity.

5. Can I Eat Chocolate Every Day and Lose Weight?

Yes, eating chocolate can be part of a healthy lifestyle that promotes weight loss. (However, we aren鈥檛 talking about a chocolate-focused eating plan.) One study suggests chocolate can be part of a healthy eating plan that promotes weight management. In a California-based study, 84 adults ate 2 grams of flavonoid-rich their waist circumference

How Much Chocolate Should I Eat?

Researchers published in the journal Heart, suggested at least one serving a week if you鈥檙e a female (age 50-64) is good for your health. For men, it鈥檚 2 to 6 servings per week. Eating chocolate was found in the study to reduce the risk of atrial fibrillation by 21% in females and 23% in males. As 1 in 4 adults are estimated to experience atrial fibrillation (a heart rhythm irregularity) in their lifetime, it鈥檚 clear that science is telling us we should eat more chocolate!

References

Chocolate consumption and indicators of adiposity in US Adults. .

Effects of Dark Chocolate Intake on Brain Electrical Oscillations in Healthy People.

Habitual chocolate consumption and risk of cardiovascular disease among healthy men and women.

Chocolate intake and risk of clinically apparent atrial fibrillation: the Danish Diet, Cancer and Health Study. .

Daily chocolate consumption is inversely associated with insulin resistance and liver enzymes in the Observation of Cardiovasular Risk Factors in Luxembourg study.

Cross-sectional survey of the amount of sugar and energy in chocolate confectionery sold in the UK in 1992 and 2017.

Daily consumption of chocolate rich in flavonoids decreases cellular genotoxicity and improves biochemical parameters of lipid and glucose metabolism.

Contributed by Allison Tannis, R.H.N.

The post 6 Reasons Why You Should Eat More Chocolate appeared first on 黑料社 National Page.

Why is the Pumpkin Spice So Good?

Every fall, pumpkin spice, also known as the pumpkin spice latte (PSL) movement blows into town with an increasingly stronger following. Just one whiff of pumpkin spice sends your taste buds into a frenzy, triggering emotions and changes in your brain. That鈥檚 Incredible! Pumpkin spice is powerful.

Here are 3 things you probably didn鈥檛 realize about pumpkin spice, that you should know鈥�

1. Your Food鈥檚 Smell Affects Your Brain

   Often, just one whiff of your favourite pumpkin spice can get your mouth watering. It鈥檚 the effect of the tiny food particles you sniff. They hit smell receptors in your nose and relay a message to your brain that something tasty is coming.

   Smell has a lot to do with all of your food experiences. Your body has both a physical and emotional response to certain smells. That delicious aroma that makes your stomach growl is the perfect example of how a smell triggers your brain to prepare the digestive tract for upcoming food.

   Sometimes, a food鈥檚 aroma also causes you to respond emotionally 鈥� particularly if that smell is linked to memories. Take, for example, the warm, sweet pumpkin spice aroma. You may remember last fall, wrapping your chilly fingers around the warm porcelain mug filled with a pumpkin spice latte, nestled in a warm caf茅 with a good friend.

2. Pumpkin Spice Contains No Pumpkin

   Perhaps add this to the list of things one never really stopped to think about, but despite its name, there鈥檚 actually no pumpkin in pumpkin spice. It鈥檚 a blend of traditional spices. Actually, five spices create the famous pumpkin spice: cinnamon, ginger, nutmeg, allspice, and ground cloves. And, many of these spices are traditionally used as medicines.

3. How to Make Pumpkin Spice

   The most common pumpkin spice blends let cinnamon shine, with a backdrop of other spices. However, when you make your own pumpkin spice you can customize it any way you like. Trust me 鈥� once you鈥檝e made your own pumpkin spice, you鈥檒l crave it even more.

   • 3 陆 tsp Cinnamon (ground, powder)
   • 2 tsp Ginger (ground, powder)
   • 1 tsp Nutmeg
   • 陆 tsp All Spice
   • 陆 tsp Cloves (optional)

   You may find it best to make your pumpkin spice in small batches and store it in a small glass jar. That can prevent it from going stale and losing its flavour, before you use it all up.

3. Pumpkin Spice Is Healthy for You

Take a sip on this delicious news: Beyond the alluring aroma of pumpkin spice are a whole bunch of health benefits. Science shows pumpkin spice is healthy for you. Here鈥檚 what you want to know鈥�

Cinnamon

This sweet spice made from cinnamon bark has been popular for thousands of years. Many show it鈥檚 therapeutic in many ways, including being an antioxidant that helps your body鈥檚 efforts to keep your blood pressure, blood sugar, and inflammation in check. Plus, in ways it protects the digestive tract.

It鈥檚 the antibacterial abilities of cinnamon that have really excited 鈥� they鈥檙e looking into whether it could be effective against infectious diseases, including

Ginger

Your beloved pumpkin spice contains ginger. A star among spices, ginger is best well-known for its tummy-soothing magic. How does ginger work? It helps with bloating, flatulence, nausea, vomiting, motion sickness, and other tummy complaints by blocking the hormone called serotonin from making the smooth muscles inside the stomach and gut contract.

Ginger is more than a tummy soother. It鈥檚 an impressive antioxidant and anti-inflammatory. Plus, suggests ginger may stop fat accumulation 鈥� which may help with weight loss.

Nutmeg

Surprisingly, the nutmeg in your pumpkin spice may deserve a bit of respect. It鈥檚 rich in calcium, potassium, magnesium, and iron.

are excited about its antibacterial values and are wondering if it might have a larger health role to play in our health care.

Allspice

A dried unripe berry, allspice is not a blend of spices, despite what I thought. Silly me. But, its aromatic powers definitely make allspice a star contributor to pumpkin spice.

Did you know allspice is a pretty good Plus, it鈥檚 a source of zinc and copper 鈥� two minerals linked with immune health. Allspice sounds like another healthy reason to join in on pumpkin spice season.

Ready to sprinkle your fall with pumpkin spice?

It鈥檚 great on your latte, granola, or even, in your next smoothie.

Curious about healthy food?

Discover more about Holistic Nutrition with flexible learning formats available from the 黑料社.

Other workshops & certificates available in addition to the full diploma program.

LEARN MORE

References:

The post 3 Things You Probably Didn鈥檛 Realize About Pumpkin Spice appeared first on 黑料社 National Page.

Splashing some cool, beautifully coloured, fresh produce onto your plate is a great way to serve up the best healthy foods to eat this summer. But, don鈥檛 forget the spice: there are some cool facts behind why so many warm climate cultures cook with spices. Wash down that spicy heat with lots of hydrating water (or, try one of the healthy water alternatives below). We鈥檝e got you, the best healthy foods to eat this summer to beat the heat, as well as some tasty, healthy BBQ alternatives worth trying.

The Best Healthy Foods to Eat in Summer

Luckily, in Canada, summer is the season of fresh, local produce making it easy to find some of the best healthy foods to eat at your local farmers鈥� markets. From peaches to fresh peas, there are so many nutritious and delicious foods to eat this summer.

Buy local 鈥� it is a healthy choice! The nutritional quality of fruits and vegetables is the highest right after harvest and then declines over time. 听In plants there are naturally occurring enzymes, and after the fruit or vegetables are picked these start to breakdown nutrients in the produce. note the vitamin C content of broccoli was cut in half when it was shipped to another country, versus from local farms. Canadians love to buy local produce! In a 2020 , 79.5% of Canadians reported they don鈥檛 mind paying a premium price for produce grown locally. The less time between when your fresh produce was harvested, and when you eat it, the better. Enjoy the summer farmer鈥檚 markets filled with local produce!

Remember that buying organic is important, whenever possible. Pesticide residual left on conventionally grown fruits and vegetables constitute the main source of human exposure. Population have linked pesticide exposure with some adverse effects on children鈥檚 cognitive development.

What Healthy Foods are in Season in Canada during the Summer?

During July and August in Canada, you can find these healthy foods in season. Look for the * to indicate those which are considered part of the , and are best if organically grown.

• Apricots, Cherries*, Grapes*, Nectarines*, Peaches*, Pears*
• Artichokes
• Beans, Peas
• Blueberries, Raspberries, Strawberries*
• Asian Greens, Bok Choy, Cabbage, Swiss Chard, Kale*, Lettuce, Spinach*
• Broccoli, Cauliflower, Rapini
• Carrots, Celery*
• Cantaloupe, Watermelon
• Cucumber, Tomatoes*, Zucchini
• Currants, Gooseberries
• Mushrooms
• Garlic, Leeks, Onions, Shallots
• Beets, Rutabaga, Turnips

What Should I Eat When it鈥檚 Hot Outside?

Phew! When it鈥檚 hot outside, eat foods that help you stay cool. Fruits and vegetables are mostly water 鈥� eat up! Cucumber, watermelon, coconut water, green leafy vegetables, and melons probably come to mind when you think of cooling foods. You can鈥檛 go wrong with serving whole foods for the whole family this summer! Whole foods are packed with the vitamins, minerals, and nutrients the body needs for fun in the sun. And, then there鈥檚 spice 鈥� a common ingredient used by cultures who live in hot environments.

Why Eat Spicy Foods in Hot Weather?

Countries with hot climates tend to include spices in their culinary traditions. Cuisines from the Caribbean, India, and Ethiopia are known for their spice. Theories have been floated around that adding spice was an adaptation to ward off the chance of food poisoning, as many spices have . However, a recent study, published in , suggests that the data doesn鈥檛 appear to support this theory. So, why add spice to your food when the weather is hot? Eating spicy foods, such as peppers, can make you sweat. Peppers contain an active ingredient called capsaicin. Capsaicin stimulates nerves in your mouth (or on your skin) that give a sensation of warmth, as well as a message of which combine in the brain as a sensation of burn. This tricks the brain into producing perspiration. Eating chili and sweating cools you down. Eating spicy foods is one way to stay cool in hot weather.

Why Does My Appetite Change When it is Hot?

Let鈥檚 consider the many factors involved in appetite and how your body鈥檚 attempt to stay cool in hot weather can influence your hunger. When it鈥檚 hot out, less energy is required to keep yourself warm, which can lower your caloric needs. Eating and digesting food generates heat, which may make you feel uncomfortably warm, reducing your desire to eat. When it鈥檚 hot out you sweat more, increasing your desire to drink water which is filling and can suppress feelings of hunger. In extreme heat, you may feel less inclined to move as moving generates heat 鈥� this may lower your caloric output and thus lower your natural drive to refuel. Your body is a master of balance and it will tell you what you need if you listen. In hot weather, if you are not feeling hungry, that鈥檚 okay 鈥� just be sure to drink plenty of fluids.

How to Make Drinking More Water Fun

You need water, even more so when it鈥檚 hot outside. On a regular day, you lose water from breathing, urine, and faeces, as well as sweating (you鈥檙e doing it all the time – more than you may realize). Typically, a human adult loses 2 to 2 陆 liters of water a day 鈥� drink up! Nothing feels better than being hydrated. A pro tip from holistic nutritionists is to start your day with water (some like to add a squirt of lemon juice). A healthy way to spruce up your beverage during the day time, or at night at a summer backyard party, add one of these refreshing combos into your water glass:

• cucumber and mint
• lemon and raspberries
• strawberries and basil
• grapefruit and rosemary
• watermelon and mint

Healthy BBQ Alternatives

Fire up the grill! This summer, your taste buds will flip over these healthy BBQ alternatives. Summer BBQs and grilling are typically associated with hamburgers, hot dogs, sausages, and other animal proteins. But, it is possible to make vegetables taste just as good! Sure, you can swap out that beef patty for one that鈥檚 plant-based, but what about making vegetables the star of the grill? Check out our Guide to Healthy Grilling.

Grilling provides some great flavours to vegetables and fruits. Skew some mushrooms, onions, bell peppers, cherry tomatoes, and pineapple for a nice, healthier alternative to a meat kebab. Mesquite-type marinades give a great flavour and taste to grilled vegetables. For dessert, try a banana on the grill! Bananas sort of caramelize when grilled to create a deliciously sweet, healthier BBQ treat. Tropical fruits, generally speaking, are really good on the grill, even honeydew or cantaloupe. As for that classic BBQ tall glass of ice-cold lemonade, try water, or make your water fancy with some of the combos above.

5 Healthy BBQ Alternatives Worth Trying

• Roasted Veggie Quinoa Salad vs. Conventional Potato Salad
• Fruit and Herb Infused Water vs. Conventional Lemonade
• Vegetable Kebabs vs. Animal Meat Kebabs
• Bean and Veggie Patties vs. Beef Burger Patties
• Grilled Bananas or Pineapple vs. Conventional Sugary Desserts

As the barometer rises this summer, beat the heat with healthy eats! With so many fresh, local, and organic produce options available, there are lots of healthy foods to eat this summer. And, when you get the chance to raise your glass of cold, fruit and herb-filled water, be sure to celebrate the health of your family and loved ones. Cheers, to a happy, healthy summer!

References

There is little evidence that spicy food is hot countries is an adaptation to reducing infection risk. .

Antimicrobial property, antioxidant capacity, and cytotoxicity of essential oil from cumin produced in Iran. .

Hot stuff 鈥� do people living in hot climates like their food spicy hot or not? .

Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. .

Human health implications of organic food and organic agriculture: a comprehensive review. .

Contributed by Allison Tannis, R.H.N.听

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Smoking hot, tasty rubs, and food that鈥檚 charred to perfection are common expressions around a barbeque, we鈥檙e adding healthy grilling to the conversation. Commonly associated with sizzling hunks of meat, it鈥檚 time to flip notions about what you can grill. Some of the most delicious things to come off the barbeque are also the healthiest foods to grill. Nothing beats a grilled mushroom or jalapeno (鈥alk about hosting hot fun-gi in your backyard). Fire up the grill! This guide to healthy grilling will help you confidently raise your barbeque tongs, because you, my friend, are going to be a healthy grill master!

10 Best Healthy Foods to Grill

• Asparagus
• Bell Peppers
• Corn on the Cob
• Jalapenos
• Mushrooms
• Peaches
• Pineapple slices
• Radicchio
• Tofu
• Zucchini

What are the Best Healthy Foods to Grill?

Plants are some of the healthiest foods you can grill. It鈥檚 amazing what happens to stone fruit when you put it on the hot grill for a few minutes. Or, the flavour explosion of biting into a lightly seared jalapeno. The way fungi鈥檚 earthy flavours pair with the smoky grill is sensational! Tofu cooks to a perfect texture. All-time favourite healthy grill additions include corn on the cob, asparagus, and bell peppers.

Is Grilling a Healthy Way to Cook?

With less oil needed, grilling is a healthy way to cook, when compared to saut茅ing or deep frying. Plus, on the grill, there is the ability of fat to drip off of the foods. It鈥檚 worth noting that there are ways to grill that make it healthier (see below). If you grill at high temperatures, overcook your meat, or use certain sauces, it can produce higher amounts of potentially harmful compounds. According to the , some barbequed food contain听 heterocyclic amines (HACs) and polycyclic aromatic hydrocarbons (PAHs) which may increase the risk of illness if consumed regularly in high amounts. In the , 11^th edition, of the National Toxicology Program, prevalent HACs and PAHs are 鈥渞easonably anticipated鈥� to be human carcinogens. Using this guide to healthy grilling you can lower your exposure to these compounds.

Is Grilling Bad for Your Health?

High heat involved in grilling can cause some potentially harmful compounds to form on your food; however, with a few adjustments to your cooking methods, you can make grilling healthier. The heating source, grilling time, distance from the heat, amount of fat, and marinade ingredients influence the formation of PAHs and HACs. For example, charcoal grilling is a higher PAH-forming cooking method. PAHs form when fat and juices drip onto the hot charcoal or grill surface and then travel back up onto your food in the smoke. Cooking at high temperatures can char food, which involves the formation of HACs. As such it鈥檚 best to cut off any charred bits and avoid overcooking meat. Researchers have found many ways to reduce the formation of HACs and PAHs on your grilled delights – let鈥檚 fire up the BBQ and do some healthy grilling!

The Healthiest Way to Grill Food

By using a few tips and tricks, you can enjoy healthy food from the grill! Here are some of the healthiest ways to grill food:

• Use Herbs: Herbs make food taste good, and the antioxidant ability of herbs, such as rosemary, helps to prevent the formation of HACs by up to 70%, suggests.
• Spice it Up: Add some spice to your marinades! Ingredients with antioxidant activity Other have found the use of lemongrass, turmeric, and ginger to marinates for meats, reduces the formation of PAHs and HACs compounds when grilled.
• Load Up on Veggies: Filling your grill with vegetables is one way to practice healthy grilling! From zucchini to mushrooms, bell peppers to radicchio, the healthiest grilling involves lots of vegetables. Even lettuce tastes fantastic when it鈥檚 been kissed by the smoky, hot grill. For a sweet addition, try firm fruits on the grills, such as peaches or pineapple.
• Choose Proteins Wisely: Processed meats, such as hot dogs, have higher associations with illness than unprocessed meats, according to the National Cancer Institute.
• Marinate with Acid: From lemon to vinegar, lime to wine, there are many acidic options to create amazing flavours in a healthy marinade. . Using a sugar-based flavour enhancing sauce, such as a barbeque sauce, is best used towards the end of grilling, to reduce charring and HAC formation.
• Avoid Overcooking: Cooking meat to a safe internal temperature is important for food safety, but then take it off the grill! Overcooking meat increases the chances for HACs and PAHs to form, as does exposure to high heat. Cutting your meat into smaller pieces can help reduce cooking time and moving it frequently can avoid extended exposure to high heat.

Guide to Healthy Grilling

With these healthy grilling tips, you鈥檙e ready to BBQ with confidence.

• Grill more plants
• Skip sugary marinades
• Avoid overcooking
• Flip frequently
• Cut meats into small pieces
• Add some spice
• Use acidic marinades

Now, you know how to be a healthy grill master! Go on 鈥� flip that BBQ spatula and clap those tongs because you are ready for the healthiest BBQ season yet.

Come and get it! Healthy grilling is the hottest trend this summer, and it鈥檚 worth sticking your fork into.

References

Effects of marinating on the formation of polycyclic aromatic hydrocarbons (benzo[a]pyrene, benzo[b]fluoranthene and fluoranthene) in grilled beef meat. .

Marinades reduce heterocyclic amines from primitive food preparation techniques. .

Inhibitory effects of dietary antioxidants on the formation of carcinogenic polycyclic aromatic hydrocarbons in grilled pork. .

Effect of oil marinades with garlic, onion, and lemon juice on the formation of heterocyclic aromatic amines in fried beef patties. .

Influence of fructooligosaccharides and garlic on formation of heterocyclic amines in fried ground beef patties. .

Chemicals in meat cooked at high temperatures and cancer risk. .

Metabolism and biomarkers of heterocyclic aromatic amines in molecular epidemiology studies: lessons learned from aromatic amines. .

Contributed by Allison Tannis, R.H.N.听

The post Guide to Healthy Grilling appeared first on 黑料社 National Page.

9 Best Foods to Help Your Mental Health

• Dark Chocolate
• Mushrooms
• Leafy Greens
• Apples
• Berries
• Grapes
• Kale
• Tea Leaves
• Salmon/Sardines

What to Eat for Happiness

Chocolate is a popular mood booster. Here鈥檚 how it works: the cocoa flavanols in dark chocolate trigger more neurotransmitters (dopamine and serotonin) to be produced in the brain.听 When there are more of these neurotransmitters in your brain, your mood increases. The same applies to tryptophan, found in mushrooms.

Does Food Affect Your Mental Health?

Perhaps you tend to reach for ice cream in moments of sorrow. Trade that tub of ice cream for a fruit or vegetables suggests science. According to听, your happiness is just one more fruit or vegetable away. After surveying over 12,000 Australians, researchers discovered that for every extra portion of fruit and vegetable an adult ate each day, their happiness increased exponentially. Populations who eat a lot of plants (vegetarians) are听听to enjoy a healthier mood. Sadly, among those who eat fewer fruits and vegetables, evidence shows a high occurrence of depressive symptoms.

How Does Nutrition Impact Mental Health?

Some of the best fruits to eat to be happier, include apples, berries, and grapes. Many people suffering from depression have high levels of MAO enzymes, and this enzyme can be blocked by quercetin found in these fruits. How does eating this food make you happier? By blocking MAO enzymes from breaking down neurotransmitters that make you happy, you get to enjoy a better mood. Kale and听听are other good sources of quercetin.

The Best Brain Food You鈥檙e Not Eating Enough Of

Omega-3 fatty acids found in algae, seaweed, and fatty fish (salmon, tuna, mackerel, sardines, anchovies) are integral to the brain and nervous system. These essential fats regulate which neurotransmitters are being made, and impact signal pathways in the brain and nervous tissue development. As such, it鈥檚 no surprise听听shows a lack of omega-3 fatty acids is common in those struggling with mood-related illnesses, and eating omega-3 containing foods can boost your mood. Yet, most Canadians do not eat enough omega-3 fatty acids, particularly among high-risk populations, such as听听and the elderly.听听reporting long-term care residents had lower omega-3 intake levels that what is estimated to prevent age-related diseases.

What Foods Make Mental Health Worse?

Some of the most common foods we eat in the Western diet have been linked with a higher risk of depression by听.

• Processed/refined foods
• Sugary beverages
• Fried foods
• Processed meat
• Refined grain
• High-fat dairy
• Pastries/Biscuits

What You Eat Can Actually Improve Your Mental Health

Evidence supports that healthy foods such as olive oil, fish, fruits, vegetables, nuts, legumes, poultry, dairy, and unprocessed meat have been linked with lowering the risk of depression. Eating these healthy foods may even improve depressive symptoms.

However, it鈥檚 important to clarify that eating healthy is not about perfection. Having good eating habits is about making efforts to nourish yourself with the majority of the mouthfuls you take 鈥� not every mouthful. All or nothing mentalities about food can lead to frustration, sadness, and听 disordered eating. Success is the movement towards a healthier lifestyle; not perfection. Holistic nutrition is not a 鈥渄iet鈥� 鈥� but a healthy lifestyle that fits into your life and goals, and that incorporates your whole person (body, mind, and spirit).

LOOKING FOR MORE?

If you’re interested in learning more about how nutrition impacts health and wellbeing and creating personalized health plans, the Natural Nutrition Diploma Program could be for you. Flexible learning formats are available so you can study from anywhere. Find a branch and learn more.

References:

Evolution of well-being and happiness after increases in consumption of fruit and vegetables.听.

Associations between long-term adherence to healthy diet and recurrent depressive symptoms in Whitehall II Study.听.

Vegetarian diets are associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults.听听.

Do the types of food you eat influence your happiness?听).

Will healthy eating make you happier? A research synthesis using an online findings archive.听.

The science of tea鈥檚 mood-altering magic.听.

Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis.听.

Food, mood and brain health: implications for the modern clinician.听.

Nutritional aspects of depression.听.

The post Good Foods for Your Mood: How Nutrition Impacts Mental Health appeared first on 黑料社 National Page.

Fat chance or science-backed facts? Medium-chain triglycerides are claimed to lower weight and shrink belly fat, reduce inflammation, and enhance athletic performance. But, does it work? Let鈥檚 crack open this topic, and review what science knows to help you find whether medium-chain triglycerides are for you.

Are Medium-chain Triglycerides Healthy for You?

Fats are a healthy part of a balanced diet In coconut oil, you鈥檒l find medium-chain triglycerides. (But, it is a big source of saturated fat – don鈥檛 go nuts over this as in excess it鈥檚 taxing on the liver and pancreas.) Unlike most of the fats you commonly eat, which are called long-chain fatty acids, medium-chain triglycerides are better absorbed. Medium-chain triglycerides are rapidly broken down and absorbed into the body, turning into instant energy sources.

5 Potential Benefits of Medium-chain Triglycerides

In all of these, science suggests it might

• Greater fat burn
• Weight loss
• Energy boost
• Reduced muscle loss
• Mental sharpness
  

Weight Loss

Any oil in excess will add calories to your food, which isn鈥檛 helpful to weight loss. Yet, medium-chain triglycerides are claimed to support weight loss. Some found swapping out some of the long-chain fatty acids normally found in your food for some medium-chain triglycerides could induce modest weight loss.

Other arguments include that medium-chain triglycerides are efficiently turned into energy that the body uses, suggesting the potential for it to be less likely stored as fat. And, perhaps increase your body鈥檚 ability to burn fat, increasing energy expenditure. All in all, more research is needed.

Do MCTs Help with Weight Loss?

The jury is out on whether MCT oil, a concentrated source of medium-chain triglycerides helps with long-term weight loss. However, weight loss is easier when you鈥檙e less hungry – medium-chain triglycerides can influence how full you feel for a short period of time, says .

听

MCTs & Keto

Most popular among those on a keto diet, MCT oil helps the body find quick energy while staying in ketosis. That鈥檚 because medium-chain triglycerides can turn into ketones if the body lacks sources of carbohydrates. (The keto diet is a carbohydrate-restricted regime). Eating MCT oil can give a little boost: ketones can cross into the brain more easily than regular fats, giving the brain a quick energy source.

How Much MCT Oil is Best for Weight Loss?

How much medium-chain triglycerides should you include in your diet for weight loss is unclear, with calling for a need for more research.

The Problem with MCT Oils for Weight Loss

If it鈥檚 used as just another diet, it won鈥檛 work. Diets do not help you establish long-term eating patterns you can stick with for the rest of your life.

Plus, you gain the weight back – and, it comes back as fat. To protect your muscle during weight loss, incorporate weight training exercises into your day. When you build muscle and lose fat your body composition changes 鈥� for the better!

Do MCTs Help You Workout?

Your muscle makes energy using the battery packs of your cells, called mitochondria. Your mitochondria like medium-chain triglycerides. shows when medium-chain triglycerides are in your diet the mitochondrial are capable of being more efficient: producing more energy, while creating fewer free radicals.

听

Can MCTs Improve Muscle Mass?

Science says you may be able to keep your muscle by adding 6 grams of medium-chain triglycerides to your dinnertime routine. New findings from Japanese noted more muscle mass and improved muscle function in a small group of frail elderly adults. (Interestingly, it also improved their mental sharpness – early animal suggest it鈥檚 your working memory that seems to improve.)

MCTs for Athletic Performance

However, a of research found healthy adults did not find any improvement in endurance performance with medium-chain triglycerides 鈥� ketone levels were increased, but the body can鈥檛 seem to effectively use them as an energy source. More research is needed to determine which types of exercise benefit the most from medium-chain triglycerides.

Best Way to Lose Weight for Good

Sustainable weight loss is more than a diet! It needs regular exercise and strategies to overcome challenges you encounter every day, note .

4 Common Sources of Medium-chain Triglycerides in Your Diet:

• Coconut Oil
• Palm Kernel Oil
• Whole Milk
• Butter

What is MCT Oil?

A highly concentrated source of medium-chain triglycerides, medium-chain triglycerides oil is created by extracting and isolating the medium-chain triglycerides called caprylic acid from coconut or palm kernel oil. Of note, medium-chain triglycerides lack lauric acid, the main component of coconut oil which may or may not impact a medium-chain triglyceride鈥檚 quality.

How to Use MCT Oil Most Effectively?

Not in hot food 鈥� with a low smoke point, avoid using MCT oil where heat is involved. The most common way to use MCT oil is to add it to . are also popular. Taking MCT oil on an empty stomach can cause discomfort.

Is Coconut Oil, MCT Oil or Olive Oil Better for You?

Coconut oil may be preferable to other oils at high heat, such as a stir fry. But, coconut oil alone might not cut it. It鈥檚 worth noting many of the potential health benefits noted in the research were from clinical studies that used high doses of medium-chain triglycerides, which are only found in medium-chain triglyceride oil.

Although made from coconuts, MCT oil doesn鈥檛 taste like coconuts. It is a liquid that can easily be added to anything from coffee to salad dressing. It appears a maximum dose of 30g per day is best to avoid adverse reactions, according to results in clinical trails.

When compared, olive oil might not be as impactful as MCT oil on weight loss, however it鈥檚 still the best overall: in one , a diet featuring medium-chain triglycerides improved weight loss when compared to a diet that included olive oil. show when olive oil as the fat of choice, it鈥檚 linked with a better overall health

Depending on your health goals, one fat may be better for you than the other.

Everyone is unique in their dietary needs 鈥� it鈥檚 a main feature of holistic nutrition.

References:

Impact of medium and long chain triglyceride consumption on appetite and food intake in overweight men. .

Medium chain triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. .

Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. .

Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat loss than does olive oil. .

Mechanisms of action for the medium-chain triglyceride ketogenic diet in neurological and metabolic disorders. .

Effects of medium chain triglyceride supplementation on insulin sensitivity and beta cell function: a feasibility study. .

Effects on timing of medium-chain triglycerides (8:0 and 10:0) supplementation during the day on muscle mass, function and cognition in frail elderly adults.

Short- and long-term cognitive and metabolic effects of medium-chain triglyceride supplementation in rats. .

The effects of medium-chain triglyceride oil supplementation on energy performance and substrate utilization in healthy populations: a systematic review. .

Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. .

Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. .

The post Are Medium-chain Triglycerides Good for You? A Scientific Review appeared first on 黑料社 National Page.

What is a Prebiotic?

Despite sounding similar, a prebiotic is not a probiotic. Prebiotics are nutrients that get degraded by the microbes in your gut (similar to the bowl of party mix you leave out to keep your guests from getting hangry). However, you won鈥檛 find any prebiotics in a typical bowl of party mix 鈥� you鈥檒l need to reach for plants. Plants that contain non-digestible carbohydrates, such as fructo-oligosaccharides (FOS), galacto-oligosaccharides, or resistant starches, are sources of prebiotics.

If you鈥檙e looking for more scientific terms, according to the , a prebiotic is a selectively fermented ingredient that results in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus conferring benefits to host health.

What does a Prebiotic do for You?

When you eat certain plants that contain prebiotic fibers, your health benefits. Some helpful microbes in your gut can ferment these fibers to create compounds that improve your health in many ways.

7 Things Prebiotics Do to Improve Your Health

1. Improve Gut Lining Barrier

The probiotic Bifidobacterium longum loves to ferment certain fibers (prebiotics) to create short-chain fatty acids (SCFA), such as butyric acid. This is great! Butyrate is the main energy source of the cells that line your colon, ultimately helping improve your gut鈥檚 intestinal barrier.

2. Reduce Inflammation in Colon

Butyric acid also helps reduce inflammation: inflammation in the colon can really be a party pooper.

3. More Energy

As the gut microbiome creates more SCFAs from the prebiotics in the plant-based foods you鈥檙e eating, there are benefits throughout your body, including energy metabolism, says .

4. Reduced Allergy Risk

Eating more fiber helps create more SCFAs, such as propionic acid, which affects immune cells. Propionic acid affects the immune cells, called T helper 2, in your airways and may help with allergic inflammation in the lungs, according to animal .

5. Better Skin

Interestingly, research shows a reduced risk of atopic dermatitis, better water retention, and collagen formation in the skin when prebiotic ingestion leads to greater SCFA levels in the body.

6. Lower Cholesterol

Lower total cholesterol and LDL cholesterol was noted in as another effect of prebiotics on human health.

7. Stronger Bones

Better calcium absorption is another healthy effect of prebiotics, as suggested by some .

Which is Better: a Probiotic or Prebiotic?

Growing evidence is showing the massive impact the gut microbiome has on your health. The microbiome is made up of trillions of microbes, many of which need prebiotics in order to thrive. While neither can be helpful without the other, it鈥檚 nearly impossible to suggest one is superior.

What is a Natural Prebiotic?

A confusing title, but a natural prebiotic refers to prebiotics found in plants you鈥檙e eating, not created synthetically. Many plants naturally contain prebiotics, including garlic, chicory, chickpeas, and almonds. Many of these are suitable for vegans and other diets. For many, prebiotics exist only in small concentrations in their diet, leading to the necessary manufacturing of prebiotics as a means of supplementation.

11 Healthy Prebiotic Foods Worth Eating

There are very few prebiotics in foods. Even though FOS is present in about 36,000 plants, the amount in these plants is not enough to have prebiotic effects. Hence, eating lots of plants is a healthy choice. (Skip the party mix and reach for the veggie and fruit platter to keep the good times rolling). Here are some healthy plants that contain some prebiotics:

• Garlic
• Artichokes
• Onions
• Leeks
• Asparagus
• Bananas
• Chicory root
• Honey
• Wheat
• Oats
• Soybeans

References:

Prebiotics: definition, types, sources, mechanisms, and clinical applications. .

Health effects and sources of prebiotic dietary fiber. .

Bifidobacteria and their role as members of the human gut microbiota. .

Probiotics and prebiotics. .

The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism. .

Effect of honey in improving the gut microbial balance. .

Gut microbiota metabolism of dietary fiber influences allergic airway disease and hematopoiesis. .

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