· plant based fiber foods – chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussel sprouts, and avocado. Oats, sweet potatoes, chickpeas, lentils, vegetables, and most fruits are also low glycemic foods.
· a few ways to meet your daily fiber needs - three servings of whole grains daily, starting with oats, 3 cups of vegetables per day, use fruit as a snack, pair fruit with nut or nut butters, eat beans often.
· eating oats is heart protective, aids in reducing high cholesterol and the risk of certain cancers.
· squash, corn, and beans make complete protein having the 9 necessary amino acids like meat, fish, poultry, and dairy.
· peanuts and peanut butter (the non-sugar type) are low glycemic which means they don’t cause blood sugar to rise sharply.
· if you do imbibe in sweets, make sure you eat a plant fiber (like oats) within the hour to lower the spike and help level out or neutralize the effect of the sweetened food.
· dairy products don’t spike your blood sugar, including eggs.
· anti-inflammatory foods are fatty fish, salmon, tuna, herring (these contain omega-3s), garlic, green tea, leafy greens like kale, spinach, collard greens, and other greens that are packed with antioxidants.
· about 7 walnuts daily (no more than that necessary) have anti-inflammatory benefits, twice as much as other nuts.
· ginger is anti-inflammatory – drink the tea or use as a spice in your food or in salad dressings.
· more anti-inflammatory foods are beans, turmeric, berries, pineapple, and celery.
· there are no nutrients in sugar.
· other good sources of omega-3s which we need to better our hearts, our brains, our whole body, besides getting it through fatty fish and fish oils, we can also get them from grass-fed meat, and pastured eggs (chickens are allowed to roam free meaning cage free). Pastured eggs are higher in vitamins A, E, D, and omega-3s.
· omega-3s are the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also keep your immune system strong and support visual, hormonal and reproductive health.
I’m trying to get you to eat better foods because we should eat to live, not live to eat. Fibrous foods are protective. Simple carbs are not, like white flour and sugar. It’s fun to eat out now and then but make good choices trying not to eat too much of denatured foods, always enjoying what you eat trying not to overdo. Do in moderation, always coming back to better choices when home and to home cooked meals.
We have an abundance of food in our country. Always be grateful and generous.
All best, Giulietta
Website: https://www.gpassarelli.com
I am a certified reflexologist and nutrition counselor besides being a self-published author, poet, and writer. Have been sugar-free since 9-1-01.
Put any questions you may have in the comments section. Thank you.