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Many of your favourite taboo foods can be made part of a healthy diet as long as the portion size is small and the foods are not fried, baked or cooked with dollops of sugar, fat and salt.

New Year’s resolutions are usually about making tough, healthy calls that invariably involve excluding many of your favourite foods. New research shows that more often than not, weight gain, high blood pressure, blocked arteries and blood glucose spikes are caused by the amount you eat and how the foodstuff is cooked, which is leading to the repatriation of many staples exiled from healthy meal plans.

Many of your favourite foods can be made part of a healthy diet as long as the portion size is small and the foods are not fried, baked or cooked with dollops of sugar, fat and salt.

Eggs: Eggs have long been on the taboo list because they are high in cholesterol, but eating one egg a day improves blood metabolite profile to lower the chances of your developing type 2 diabetes, according to a study released on Friday. Eggs contain several bioactive compounds that lower diabetes risk, according to a new study of middle-aged men in eastern Finland. The study, which has been published in Molecular Nutrition and Food Research, found men who ate an egg daily had blood lipid profiles similar to men who never develop diabetes.

Eggs are a great source of protein (6 grams per egg), which makes them one of the cheapest source of protein. They also have blood pressure-modulating potassium, and biotin, which boosts insulin production to regulate blood sugar. Eggs are low in carbohydrates and calories (about 70 calories per egg) when eaten boiled, not fried or scrambled.

Rice: White rice is high in simple carbohydrates that are excluded from healthy diets, but having it with half a cup of lentils whole black beans or chickpeas significantly lowers the glycaemic load, high levels of which leads to spikes in blood glucose levels, found a study that adds to evidence that traditional lentil-rice meals are healthier than previously believed.

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