WHITE BREAD VS WHOLE WHEAT BREAD

 

Buying bread can be a challenge. Today’s bread aisle has so many choices. But not all bread is created equal. The grocery store has many different breads to choose from. One of the healthiest choices is whole grain bread

 

Whole grains have all 3 parts of the grain kernel which includes the bran, endosperm and germ.Whole grains have been shown to lower the risk of heart disease, diabetes and certain cancers. They can also help you maintain a healthy weight. The health benefits of whole grains come from all 3 parts of the grain kernel

As far as calories go, refined white bread and whole wheat bread are very similar, both bread contain approximately 70 Calories per slice, the difference is what kind of calories are you getting

Whole wheat bread gives you many important nutrients,  many processed breads add vitamins to the flour, but it is best to get your nutrient from the grain itself and not artificially through the refining process

Protein concentration varies in whole wheat bread

One slice whole wheat bread contains just less than 5g of protein.

Processed / White bread contains less than two grams of protein per slice

The protein found in whole grain can contribute to the daily recommended amounts without adding saturated fat. The protein in whole wheat bread comes from wheat glutein

Whole wheat bread contains bran, which contributes to its high fibre content

White breads are usually made with enriched white flour, they have undergone a refining process that strips it of  fibre

White bread contains approximately 0.5g of fibre per slice

Whole wheat bread contains 2g of fibre per slice

Fibre is beneficial for many reasons

• Makes you feel satisfied for a long period of time

• Decrease low-density lipo-protein cholesterol

• Contribute to a healthy heart

The carbohydrate in whole wheat bread can actually contribute to weight loss, they are low in glycemic index so they wont increase the blood sugar unlike white/processed bread

Whole wheat bread contains wheat germ. Wheat germ contains many nutrient like vitamin E and folate. These vitamins are important for a healthy heart, vitamin E promotes healthy skin and hair

 

Wheat germ also contains essential omega3 fatty acids. Omega 3’s protect against heart disease by lowering cholesterol and blood pressure, also shown to contribute to brain function

Buying bread at the grocery store can be a challenge especially with the number of options available. To help you make a healthy choice, look for bread made with whole grains. Choose bread with at least 2 grams of fibre per slice and are low in sugar, fat and sodium. Whole wheat and white breads can be part of a healthy diet, but choose whole wheat bread more often. Work on getting used to the taste of whole grains by starting slow – perhaps begin by using half whole grains and half white – and slowly work your way up to 100% whole grains to maximize health benefits.

   

EAT THE POTATOES!

Despite what you may have heard, potatoes represent good nutritional value for your money and merit some space on your plate! Potatoes got a bad reputation due to the popularity of low-carb diets and fad diets 

 

They're high in starchy carbohydrates and low in protein That doesn't mean that potatoes are bad for you, though, because they're still a good source of fiber, potassium and vitamin C, especially if you eat the skin 

New potatoes are fresh, natural and versatile, plus you know the whole family will enjoy them. Let’s face it – they taste far better than flavourless processed white rice or unappealing slippery pasta shapes

Nutritionally speaking, they punch above their weight too. They are a gluten-free coeliac’s dream and a better source of vitamin C, potassium and fibre than either brown rice or pasta

In fact 150g of  potatoes provides about 24mg (out of our RDA of 60mg) of vitamin C, a powerful antioxidant which helps to stabilize or eliminate free radicals, which in turn helps to prevent cellular damage. Potatoes contain antioxidants. The amount and type depend on the variety of potato, but the predominant antioxidants are certain carotenoids and anthocyanins. Vitamin C is also important for collagen production, and wound healing. Finally, vitamin C assists the absorption of iron and may help support the body’s immune system. Although potatoes don’t have anywhere near the vitamin C levels found in citrus fruits and peppers, they do contribute significantly to our daily vitamin C needs.

They contain as much or more potassium (620 mg) than bananas, spinach, or broccoli (important for a healthy blood pressure). Research suggests that diets rich in potassium and low in sodium seem to reduce the risk of hypertension and stroke.

Interestingly if you want to feel full on less food, 150g of  potatoes contributes over two grams of fibre per day. Dietary fibre is part of the plant material that cannot be digested and absorbed in the bloodstream. It has numerous health benefits, including helping to regulate our blood sugar levels, and increasing satiety which may help with weight loss. In moderation potatoes can be part of a weight loss plan.

And another thing – potatoes is a natural source of resistant starch. This starch is ‘resistant’ to enzymatic digestion in the small intestine. It is fermented instead in the large intestine. So it’s really more like a prebiotic fiber in that it can help stimulate the growth of beneficial bacteria in the colon. Resistant starch may protect colon cells and is linked in many scientific papers to less genetic cell damage (which can lead to cancer)

 It’s a surprise for many to discover one medium potato (5.3 oz) with the skin contains:

• 45 percent of the daily value for vitamin C
• More potassium (620 mg) than even bananas, spinach, or broccoli;
• 10 percent of the daily value of B6;
• Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc

…and all this for just 110 calories and no fat, sodium or cholesterol.

Potatoes are good for you (and not high in calories) as long as you prepare them in a healthy manner. Boiled and baked potatoes are good for you, French fries and potato chips are not
 

Potatoes fill you up, not out! Potatoes are power on the plate. Rich in starchy carbohydrate, potatoes are a fantastic fuel for our bodies. Unadulterated and unprocessed, they are probably the best source of starchy energy in our diets. In a world where many carbohydrates are so processed that they are devoid of essential nutrients, the potato stands head and shoulders above the rest

WALNUT

This is one of the most concentrated food sources of nutrients provided by nature. Walnuts are a very common ingredient of our daily life. We consume walnuts in chocolates, in cakes, in cookies and more.

It is the nut with the highest caloric content (642kcal/100g) due to its high fat content (oil)

 Walnut contain high quality protein more than peanuts and about the same as almond. Walnut contains healthy Vitamin B Complex groups like folates, riboflavin, thiamin and more. Thiamin is necessary for the function of the heart as well as the stability of the nervous system, walnuts are one of the richest sources of vitamin B6 also known as pyridoxine. VitaminB6 is involved in proper brain function as well as red blood cell production. Those who are expecting (pregnant women) can gain a lot from having walnut daily 

Walnuts have the  highest amount of polyunsaturated "good" fat, they are the only nut with extremely high levels of omega-3 fatty acids, (Flax seed has the best for seeds) walnuts contain relatively high levels of l-arginine, an essential amino acid that can help fight hypertension. Due to the high levels of omega-3 fatty acids in the walnuts they are very beneficial to the cardiovascular system. It has been found that just a few walnuts per day can help to reduce blood pressure so those with high blood pressure take note! The Omega 3 Fatty acids present in the Walnuts are also good for the brain. Having food rich in Omega 3 fatty acids keep the nervous system working smoothly and improves your memory

 

A Clinical Nutrition journal published results showing that eating walnuts can lower our LDL cholesterol by 9 to 10%. A Dietetic Association journal showed that walnuts can diminish the extent of heart damage after a heart attack. And another study showed that eating a walnut-rich diet, besides lowering our dangerous LDL cholesterol, could lower our lipoprotein cholesterol, thus lowering our risk of developing blood clots, which could cause atherosclerosis

Walnuts contain an essential fatty acid in them called alpha linolenic acid. This alpha linolenic acid and its compounds have been associated with bones that have grown stronger and healthier

Walnuts have melatonin and this compound is said to be associated with better sleep patterns. Also the omega 3 fatty acids keep blood pressure low helping you relive stress

Walnuts are really beneficial for immunity. Walnuts have high amounts of anti-oxidants in them that help in keeping your immune system healthy and prevent the onset of diseases. Add some walnuts to your diet every day to keep yourself fit as a fiddle.

1 oz=7 walnuts: Protein 4.32 g, Vit. A 6 Int'l Units, Beta Carotene 3 mcg, Vit. E .20 mg, Calcium .28 mg, Magnesium .45 mg, Potassium 125 mg, Fiber 1.0 g, mono fat 2.533g, poly fat 13.374 g, saturated fat 1.737 g, folate 14 mcg, selenium 1.4 mcg. Calories 185

 

BEETROOT

Beetroot is a red colored vegetable which is sweet and tender with loads of health benefits. Beetroot can be eaten raw, grilled, boiled or roasted. They are used in various salads, soups and curries.

Beetroot is a low calorie vegetable. It provides only 40 calories for 100 grams of its consumption. It provides antioxidants and various minerals like iron, sodium, potassium, magnesium. The red color of beetroot is due to the presence of betaine which helps in cardiovascular health. It also has dietary fibre that helps in digestion.

Skin Health

Beetroot is rich in anti-oxidants. They help the skin from oxidation processes by free radicals. Beetroot is a natural detoxifier. It purifies the blood which makes the skin glow. Beetroot juice has been significantly beneficial against boils and pimples. Consumption of beetroot juice also reduces skin inflammation. It also works as an anti-aging substance. Beetroot is a source of lycopene which is a powerful anti-oxidant. Lycopene helps in maintaining skin elasticity and  protects skin from harmful sun radiation

Reduces Anaemia

Anaemia is basically lack of red blood cell count in the blood. Beetroot juice contains iron which regenerates and activates RBC in the blood. Iron intake helps in increasing the haemoglobin level of the blood. Beetroot thus helps in preventing dizziness, fatigue by fighting anaemia. It provides proper circulation of oxygen in the body and helps against restlessness and insomnia

 Makes Liver more Efficient

Betaine and methionine in beetroot helps in proper functioning of liver. Beta-cyanine in beetroot helps in the process of detoxification of blood and liver, thereby protecting liver cells. Proper functioning of liver helps in proper disintegration of body fats which are formed by alcohol consumption or lack of protein intake. Efficient liver also helps in the prevention of fatigue and nausea

Reduces Cholesterol, High Blood Pressure and Heart Related Problems

Carotenoids and flavonoids are present in beetroot. These antioxidants help in reducing bad cholesterol (LDL) in the arteries. They help in the prevention of plaque formation in the arteries. High fibre content in it helps in lowering cholesterol. It reduces the serum cholesterol and triglyceride level in the body. Beetroot also increases the good cholesterol (HDL).

Beetroot is high in nitrates. These nitrates help in the production of nitric oxide in the blood which widens the blood vessels, subsequently lowering the blood pressure of the body. Dilation of blood vessels leads to greater intake of oxygen and lowering of blood pressure. Betaine is present in beetroot which helps in the reduction of homocysteine which can be harmful to blood vessels.
Heart related and cardiovascular health depends upon blood pressure and cholesterol level. Reduction of them can keep heart healthy and efficient.

Prevents Cancer

Betacyanin present in beetroot helps in the inhibition of formation of cancer cells in the body. They reduce the metabolism of cancer cells. Nitrosamine causes the formation of cancer cells which is prevented by beetroot. Beetroot helps in the reduction of the effects of cytostatics and increases appetite. Beetroot has been found to work against colon, skin and breast cancer.

Beneficial for Diabetics

High fibre content in beetroot helps in controlling the sugar level in the body. Beetroot has high Glycaemic Index but it has low Glycaemic load. The rate of glucose conversion in the body is quite low in beetroot

Improves Digestion and Prevents Constipation

Beetroot is high in dietary fibre which aids digestion and improves bowel movement. Beetroot juice triggers the functioning of nerves in the intestines. It can be very helpful against hypochlorhydria. Hypochlorhydria is low acid content in the stomach caused by stress, alcohol and poor diet. Beetroot juice helps in maintaining the right acid quantity in the body.
High fibre content helps in the softening of stool and thus prevents constipation.

Prevents Memory Loss and Dementia

Beetroot aids in improving blood flow in the body. Nitrates in beetroot get converted into nitrites. These nitrites help in opening the blood vessels and increases blood flow in the brain. They aid in improving the flow of blood in the frontal lobes of the brain and halt the process of memory loss and dementia.

Helps in Reducing Weight and increases Stamina

Beetroot provides only 40 calories. It is even fat free which makes it really helpful in reducing weight. Beetroot contains lot of nutrients and minerals that rejuvenate the body. It helps in increasing stamina and endurance of the body. Nitrates get converted into nitric oxide and reduce the oxygen consumption while exercising. Beetroot also reduces the rate at which muscles uses energy (adenosine triphosphate)

Beetroot for Hair Nourishment

Carotenoids in beetroot make it beneficial for the effective growth of hair. It helps in maintaining glossy texture and improves the quality and thickness of hair. Beetroot paste can be applied to the bald patches in order to regain the lost hair.

 Great Food for Babies

Beetroot contains a lot of Vitamin C and many essential minerals. They can help in building the immune system. It can be consumed during constipation and cold and flu. Folic acid is contained in beetroot which helps in the normal tissue growth. It also helps in the development of baby’s spinal cord.

Other Health Benefits Of Beetroot

• Beetroot contains lutein and zeaxanthin that helps in preventing age related eye problems and macular degeneration.
• It is very helpful against harmful radiations. It is rich in fibre which contains lignin that protects from these radiations.
• Mineral silica in beetroot helps in preventing diseases like osteoporosis.
• Beetroot juice is alkaline and helps in stabilizing acid content.
• Beetroot is beneficial for pregnant women as it lowers the risk of neural tube defects in new born.