Bulgur Wheat, The Better Wheat
As a staple of Indian, Turkish and Middle Eastern cuisines for centuries, bulgur wheat tends to be most well-known around the world as the main ingredient used in tabbouleh. There are load of other ways to use this fast-cooking, versatile grain too: in soups, over salads and in whole grain bread, for example.
Compared to refined carbohydrate foods made with enriched or refined wheat, bulgur wheat is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients.
Bulgur is low in fat; high in minerals like manganese, magnesium and iron; and it's a good source of plant-based protein. On top of this, bulgur wheat provides a very good dose of the dietary fiber you need for digestive and heart health.
What Is Bulgur Wheat?
Bulgur wheat, sometimes also called cracked wheat, is a lesser-known type of whole wheat product that is usually made from durum wheat grain (Triticum durum).
Even though most people use bulgur wheat and cracked wheat interchangeably, they're slightly different. Cracked wheat is crushed wheat grain that hasn't been parboiled. Bulgur is cracked and pre-cooked wheat, as opposed to wheat berries, which are the whole, un-cracked and uncooked wheat.
What are the benefits of bulgur wheat?
In addition to vitamins and minerals, whole grains supply important plant-based antioxidants and phytonutrients, including phenols, hydrophilic compounds and lipophilic compounds that lower inflammation and prevent free radical damage.
These include compounds such as phytoestrogens, like lignans, plant stanols and plant sterols. Studies find that whole-grain intake can be protective against health conditions like cancer, heart disease, digestive disorders, diabetes and obesity.
Is bulgur wheat a carb?
Yes it is since it's a grain (wheat). The difference between bulgur and most types of wheat flours used in many packaged products is that bulgur hasn't been stripped (or refined) of its bran and germ, which are where many of the nutrients are actually stored within a whole grain.
Is bulgur wheat a carb?
Yes it is since it's a grain (wheat). The difference between bulgur and most types of wheat flours used in many packaged products is that bulgur hasn't been stripped (or refined) of its bran and germ, which are where many of the nutrients are actually stored within a whole grain.
Bulgur is usually sold parboiled. This means a very small amount of the grain's bran is partially removed, but it's still considered a whole grain by the USDA and Whole Grains Council.
Varieties
In the U.S., bulgur is usually produced from white wheat and can be found in four common sizes or grinds: fine, medium, coarse and extra coarse. The larger the grains are, the more cooking time required. The kind you want to buy depends on what you will use it for. For example, most hearty bulgur wheat pilafs are made with medium, coarse and very coarse bulgur grains, but lighter side dishes like tabbouleh and kibbe are made with fine bulgur.
As a versatile ingredient that you can use in lots of ways, medium grind bulgur usually works well overall in recipes. Some people like to use medium-grind bulgur for things like breakfast porridge (in place of oats or cereal) or to make dense whole-grain breads and other baked goods. Instant bulgur wheat is also called fine-grain bulgur and cooks the fastest, usually within about five minutes.
Bulgur Wheat vs. Quinoa
Is bulgur wheat or quinoa healthier? Quinoa is technically a seed, as opposed to a grain, and is higher in calories, while bulgur is higher in volume and fiber. According to the Whole Grain Council, Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking.
Quinoa is known for being a good source of protein compared to many whole grains, but calorie for calorie these two grains are similar in terms of protein content. Quinoa is gluten-free, while bulgur is not, and it's a very good source of manganese, magnesium, phosphorus, folate, copper and iron.
Is bulgar wheat high in carbs compared to quinoa?
The two are comparable. They both contain carbs, but when fiber is taken into account, they are only moderately high-carb foods.
What about bulgur wheat vs. rice? Is bulgur better than rice in terms of calories or nutrient content?
Varieties
In the U.S., bulgur is usually produced from white wheat and can be found in four common sizes or grinds: fine, medium, coarse and extra coarse. The larger the grains are, the more cooking time required. The kind you want to buy depends on what you will use it for. For example, most hearty bulgur wheat pilafs are made with medium, coarse and very coarse bulgur grains, but lighter side dishes like tabbouleh and kibbe are made with fine bulgur.
As a versatile ingredient that you can use in lots of ways, medium grind bulgur usually works well overall in recipes. Some people like to use medium-grind bulgur for things like breakfast porridge (in place of oats or cereal) or to make dense whole-grain breads and other baked goods. Instant bulgur wheat is also called fine-grain bulgur and cooks the fastest, usually within about five minutes.
Bulgur Wheat vs. Quinoa
Is bulgur wheat or quinoa healthier? Quinoa is technically a seed, as opposed to a grain, and is higher in calories, while bulgur is higher in volume and fiber. According to the Whole Grain Council, Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking.
Quinoa is known for being a good source of protein compared to many whole grains, but calorie for calorie these two grains are similar in terms of protein content. Quinoa is gluten-free, while bulgur is not, and it's a very good source of manganese, magnesium, phosphorus, folate, copper and iron.
Is bulgar wheat high in carbs compared to quinoa?
The two are comparable. They both contain carbs, but when fiber is taken into account, they are only moderately high-carb foods.
What about bulgur wheat vs. rice? Is bulgur better than rice in terms of calories or nutrient content?
Bulgur contains more fiber and protein compared to white rice and brown rice, making it somewhat of a better option. It's also a bit lower in calories, but brown rice supplies more manganese and selenium.
151 calories
33.8 grams carbohydrates
5.6 grams protein
0.4 grams fat
8.2 grams fiber
1.1 milligrams manganese (55 percent DV)
58.2 milligrams magnesium (15 percent DV)
1.7 milligrams iron (10 percent DV)
1.8 milligrams niacin (9 percent DV)
0.2 milligrams vitamin B6 (8 percent DV)
32.8 micrograms folate (8 percent DV)
72.8 milligrams phosphorus (7 percent DV)
0.1 milligrams thiamine (7 percent DV)
1 milligram zinc (7 percent DV)
0.1 milligrams copper (7 percent DV)
0.6 milligrams pantothenic acid (6 percent DV)
In addition, bulgur wheat nutrition includes some vitamin K, riboflavin, choline, betaine, calcium, potassium and selenium. Is bulgur wheat gluten-free?
Nutrition Facts
According to the USDA, below is bulgur wheat nutrition data for a one-cup serving (about 182 grams) of cooked bulgur:151 calories
33.8 grams carbohydrates
5.6 grams protein
0.4 grams fat
8.2 grams fiber
1.1 milligrams manganese (55 percent DV)
58.2 milligrams magnesium (15 percent DV)
1.7 milligrams iron (10 percent DV)
1.8 milligrams niacin (9 percent DV)
0.2 milligrams vitamin B6 (8 percent DV)
32.8 micrograms folate (8 percent DV)
72.8 milligrams phosphorus (7 percent DV)
0.1 milligrams thiamine (7 percent DV)
1 milligram zinc (7 percent DV)
0.1 milligrams copper (7 percent DV)
0.6 milligrams pantothenic acid (6 percent DV)
In addition, bulgur wheat nutrition includes some vitamin K, riboflavin, choline, betaine, calcium, potassium and selenium. Is bulgur wheat gluten-free?
Does bulgur wheat have gluten, and can people with celiacs eat bulgur?
Bulgur wheat does contain gluten, as all wheat-containing foods do. Gluten the protein found naturally in all wheat, rye and barley grain products can cause serious allergic reactions among people with celiac disease and digestive issues for some others, especially those who have a compromised digestive system or poor gut health.
While bulgur wheat is definitely a step up from refined carbohydrates or sugary foods, it's still best to have in moderation. If you have celiac disease or gluten sensitivity, you should avoid bulgur wheat altogether and have gluten-free ancient whole grains like quinoa, amaranth, buckwheat or brown rice instead.
Studies show that people who consume fiber, including from 100 percent whole grains like bulgur wheat, are more likely to maintain a healthier weight, cardiovascular health and even live longer. Whole grains provide certain antioxidants, trace minerals and phenolic compounds that are linked to disease prevention.
While bulgur wheat is definitely a step up from refined carbohydrates or sugary foods, it's still best to have in moderation. If you have celiac disease or gluten sensitivity, you should avoid bulgur wheat altogether and have gluten-free ancient whole grains like quinoa, amaranth, buckwheat or brown rice instead.
Health Benefits
1. Protects Heart HealthStudies show that people who consume fiber, including from 100 percent whole grains like bulgur wheat, are more likely to maintain a healthier weight, cardiovascular health and even live longer. Whole grains provide certain antioxidants, trace minerals and phenolic compounds that are linked to disease prevention.
Fiber-rich bulgur wheat is beneficial for heart health because it helps lower inflammation and can correct high cholesterol levels.
A review of over 66 studies on whole grain consumption and published in the Journal of Nutrition found that higher whole-grain and high-fiber foods intake was correlated with a lower risk of cardiovascular disease, weight gain and high cholesterol.
A review of over 66 studies on whole grain consumption and published in the Journal of Nutrition found that higher whole-grain and high-fiber foods intake was correlated with a lower risk of cardiovascular disease, weight gain and high cholesterol.
Consuming about 48-80 grams of 100 percent whole grains day (or about three to five servings) provided the increased health benefits compared to people who rarely or never ate whole grains.
Some research reveals that people who regularly consume 100 percent whole-grain wheat products obtain higher levels of important heart-healthy nutrients like niacin, vitamin B6 and betaine. These can help lower concentrations of homocysteine in the blood an indication of lower inflammation levels.
Some research reveals that people who regularly consume 100 percent whole-grain wheat products obtain higher levels of important heart-healthy nutrients like niacin, vitamin B6 and betaine. These can help lower concentrations of homocysteine in the blood an indication of lower inflammation levels.
High homocysteine is dangerously linked to cardiovascular disease, as well as other chronic conditions brought on by inflammation, including diabetes, arthritis and cognitive decline.
2. Improves Digestion
Bulgur provides a good dose of the fiber you need daily in order to maintain regular bowel movement. Fiber swells up in the gastrointestinal tract, absorbing water and taking with it waste and excess cholesterol particles. Many studies show that diets higher in fiber can lead to improved gut and colon health, fewer instances of constipation or other IBS-related symptoms, and a healthier body weight since fiber makes you feel full.
3. Slows Down Absorption of Sugar and Fights Diabetes
Bulgur wheat has a low score on the glycemic index, especially compared to enriched or refined carbohydrates. Because bulgur contains high levels of fiber, it slows the rate that carbohydrates are digested and blood sugar is released into the bloodstream.
2. Improves Digestion
Bulgur provides a good dose of the fiber you need daily in order to maintain regular bowel movement. Fiber swells up in the gastrointestinal tract, absorbing water and taking with it waste and excess cholesterol particles. Many studies show that diets higher in fiber can lead to improved gut and colon health, fewer instances of constipation or other IBS-related symptoms, and a healthier body weight since fiber makes you feel full.
3. Slows Down Absorption of Sugar and Fights Diabetes
Bulgur wheat has a low score on the glycemic index, especially compared to enriched or refined carbohydrates. Because bulgur contains high levels of fiber, it slows the rate that carbohydrates are digested and blood sugar is released into the bloodstream.
When researchers tested the effects of four grain products on blood sugar levels in diabetic patients, they found that bulgur wheat resulted in the slowest rise in glucose compared to white bread, whole wheat bread and rye bread.
Frequently eating foods made with refined flour, including most breads and pastas found in stores, is linked not only to a higher rate of obesity, but also to insulin resistance and a higher risk for diabetes. Switching refined grains for whole grains is one way to start reversing diabetes naturally.
4. Helps You Feel Full and Can Help with Weight Loss
Is bulgur wheat good for weight loss?
Compared to processed and refined carbohydrates, whole grains like bulgur wheat contain more filling fiber, in addition to more vitamins and minerals that may support weight loss.
Can you eat bulgur wheat on a low-carb diet?
It depends how low-carb you intend to be. For example, if you plan to follow a very low-carb keto diet, bulgur probably doesn't fit. However, small portions of bulgur may sill fit into a moderately low-carb diet.
Fiber is actually not absorbable within the body and contributes no carbohydrates or calories to your diet, even though it's found in carb-containing foods. Because we can't digest fiber, it sweeps through the digestive tract and takes up a large amount of space while absorbing water. This gives us the feeling of being satisfied and can help curb cravings and the tendency to overeat.
At the same time, the fiber found in bulgur helps balance blood sugar levels, which promotes a more stable appetite and healthier body weight. In fact, a side dish made with bulgur can make a great pre-workout snack or post-workout meal because it provides slow-releasing carbohydrates to support energy.
5. Supports Gut Heath
Whole grains are concentrated sources of fiber in the form of resistant starch and oligosaccharides. These are carbohydrates that escape digestion in the small intestine and are fermented in the gut, producing short-chain fatty acids (SCFA). Research shows these SCFAs help balance the body's pH level, preventing it from becoming too acidic due to foods like sugar, low-quality animal products and refined grains. They also promote ongoing gut health, which improves immunity and nutrient absorption.
One thing to mention is that some people who react badly to SCFAs or FODMAP grains are likely to experience digestive issues, such as stomach bloating, when having bulgur or other wheat grains, so they'll want to avoid most (if not all) grains to reduce symptoms.
6. Improves Immunity Against Chronic Diseases
Because whole grains provide important nutrients, antioxidants, and mediate insulin and glucose responses, they're linked with lowering stress levels put on the body that can result in low immunity. The lower glycemic impact of bulgur wheat makes it beneficial over processed grains and sugar-laden products linked to conditions like diabetes, obesity and the risk of developing cancer.
According to research published in the Journal of Nutrition, a diet rich in whole foods may help naturally fight cancer and whole grains are especially tied to a reduced risk for colon cancer and breast cancer. Bulgur can also improve the health of vital organs, including the gut, colon, heart and liver.
7. Supplies Important Vitamins and Minerals
Bulgur is a good source of manganese, magnesium, iron and B vitamins. These essential nutrients are sometimes lacking in a poor diet that's high in refined carbs but low in whole grains. Iron-rich foods, for example, can act as natural anemia treatments, which prevents low energy and weakness due to a lack of oxygen reaching cells.
Magnesium is important for heart health, blood pressure, digestion, muscle repair and preventing high stress levels, aches or pains, and trouble sleeping. B vitamins found in bulgur like niacin and thiamine also support a healthy metabolism, sustained energy levels and cognitive function.
Risks, Side Effects and Interactions
Bulgur wheat does naturally contain some oxalate compounds, which compared to other grain products are actually present at high levels. Oxalates aren't harmful to the average healthy person, but they're capable of increasing the amount of calcium that the body releases in urine, so they can complicate certain kidney diseases like kidney stones.
When researchers looked at the oxalate levels of different whole grain products in a study published in the Journal of Agricultural and Food Chemistry, they found that whole wheat durum grains (including bulgur), wheat flakes and flour contributed high levels of oxalates to the average person's diet. The higher oxalate content in whole grain than in refined grain cereals suggests that oxalates are mostly located in the outer layers of cereal grains, especially if they're whole grains that haven't been processed.
While you shouldn't avoid all healthy whole foods that contain oxalates (even superfoods like berries or leafy greens contain some), you want to limit the amount of bulgur wheat you eat if you have any condition worsened by oxalates, such as gout or kidney problems. The same goes for gluten found in bulgur. Like previously mentioned, avoid bulgur if you have celiac disease, a gluten sensitivity, FODMAP intolerance or leaky gut syndrome.
Final Thoughts
Bulgur wheat, sometimes also called cracked wheat, is a lesser-known type of whole wheat durum grain.
Why is bulgur wheat healthy?
Frequently eating foods made with refined flour, including most breads and pastas found in stores, is linked not only to a higher rate of obesity, but also to insulin resistance and a higher risk for diabetes. Switching refined grains for whole grains is one way to start reversing diabetes naturally.
4. Helps You Feel Full and Can Help with Weight Loss
Is bulgur wheat good for weight loss?
Compared to processed and refined carbohydrates, whole grains like bulgur wheat contain more filling fiber, in addition to more vitamins and minerals that may support weight loss.
Can you eat bulgur wheat on a low-carb diet?
It depends how low-carb you intend to be. For example, if you plan to follow a very low-carb keto diet, bulgur probably doesn't fit. However, small portions of bulgur may sill fit into a moderately low-carb diet.
Fiber is actually not absorbable within the body and contributes no carbohydrates or calories to your diet, even though it's found in carb-containing foods. Because we can't digest fiber, it sweeps through the digestive tract and takes up a large amount of space while absorbing water. This gives us the feeling of being satisfied and can help curb cravings and the tendency to overeat.
At the same time, the fiber found in bulgur helps balance blood sugar levels, which promotes a more stable appetite and healthier body weight. In fact, a side dish made with bulgur can make a great pre-workout snack or post-workout meal because it provides slow-releasing carbohydrates to support energy.
5. Supports Gut Heath
Whole grains are concentrated sources of fiber in the form of resistant starch and oligosaccharides. These are carbohydrates that escape digestion in the small intestine and are fermented in the gut, producing short-chain fatty acids (SCFA). Research shows these SCFAs help balance the body's pH level, preventing it from becoming too acidic due to foods like sugar, low-quality animal products and refined grains. They also promote ongoing gut health, which improves immunity and nutrient absorption.
One thing to mention is that some people who react badly to SCFAs or FODMAP grains are likely to experience digestive issues, such as stomach bloating, when having bulgur or other wheat grains, so they'll want to avoid most (if not all) grains to reduce symptoms.
6. Improves Immunity Against Chronic Diseases
Because whole grains provide important nutrients, antioxidants, and mediate insulin and glucose responses, they're linked with lowering stress levels put on the body that can result in low immunity. The lower glycemic impact of bulgur wheat makes it beneficial over processed grains and sugar-laden products linked to conditions like diabetes, obesity and the risk of developing cancer.
According to research published in the Journal of Nutrition, a diet rich in whole foods may help naturally fight cancer and whole grains are especially tied to a reduced risk for colon cancer and breast cancer. Bulgur can also improve the health of vital organs, including the gut, colon, heart and liver.
7. Supplies Important Vitamins and Minerals
Bulgur is a good source of manganese, magnesium, iron and B vitamins. These essential nutrients are sometimes lacking in a poor diet that's high in refined carbs but low in whole grains. Iron-rich foods, for example, can act as natural anemia treatments, which prevents low energy and weakness due to a lack of oxygen reaching cells.
Magnesium is important for heart health, blood pressure, digestion, muscle repair and preventing high stress levels, aches or pains, and trouble sleeping. B vitamins found in bulgur like niacin and thiamine also support a healthy metabolism, sustained energy levels and cognitive function.
Risks, Side Effects and Interactions
Bulgur wheat does naturally contain some oxalate compounds, which compared to other grain products are actually present at high levels. Oxalates aren't harmful to the average healthy person, but they're capable of increasing the amount of calcium that the body releases in urine, so they can complicate certain kidney diseases like kidney stones.
When researchers looked at the oxalate levels of different whole grain products in a study published in the Journal of Agricultural and Food Chemistry, they found that whole wheat durum grains (including bulgur), wheat flakes and flour contributed high levels of oxalates to the average person's diet. The higher oxalate content in whole grain than in refined grain cereals suggests that oxalates are mostly located in the outer layers of cereal grains, especially if they're whole grains that haven't been processed.
While you shouldn't avoid all healthy whole foods that contain oxalates (even superfoods like berries or leafy greens contain some), you want to limit the amount of bulgur wheat you eat if you have any condition worsened by oxalates, such as gout or kidney problems. The same goes for gluten found in bulgur. Like previously mentioned, avoid bulgur if you have celiac disease, a gluten sensitivity, FODMAP intolerance or leaky gut syndrome.
Final Thoughts
Bulgur wheat, sometimes also called cracked wheat, is a lesser-known type of whole wheat durum grain.
Why is bulgur wheat healthy?
It's a great source of fiber, plant-based protein, manganese, magnesium, iron and B vitamins. Studies find that whole-grain intake can be protective against health conditions like cancer, heart disease, digestive disorders, diabetes and obesity.
Here's the bottom line on bulgur wheat vs. quinoa: The two are similar in terms of protein and carb content, while bulgur is a bit lower calorie and higher in fiber. They can be used mostly interchangeably since they have a similar size, taste and texture.
One of the biggest perks of bulgur wheat is that it has a very fast cooking time. Here's how to cook bulgur wheat: Add boiling water to bulgur, give it a stir and then cover it. Let it sit for about 15 minutes; then drain excess water and fluff with a fork.
Here's the bottom line on bulgur wheat vs. quinoa: The two are similar in terms of protein and carb content, while bulgur is a bit lower calorie and higher in fiber. They can be used mostly interchangeably since they have a similar size, taste and texture.
One of the biggest perks of bulgur wheat is that it has a very fast cooking time. Here's how to cook bulgur wheat: Add boiling water to bulgur, give it a stir and then cover it. Let it sit for about 15 minutes; then drain excess water and fluff with a fork.
Top 6 Benefits of Wheat Berry Nutrition
Wheat Berries: Top 6 Benefits of Wheat Berry Nutrition
From pizza crusts to pastries, many popular grain-based products start out as wheat berries. From there, these grains are often drained of their nutrients, ground into white flour, heavily processed and sold on the shelves of your local supermarket.
But while these ultra-processed foods may not be so stellar for your health, they start out full of fiber, protein and essential nutrients that are vital for everything from keeping your heart healthy to maximizing bone strength.
Fortunately, you can still get these benefits by skipping the processed grains and going straight to the source. Wheat berries are widely available, easy to add to your diet, and offer an impressive array of nutrients and health benefits in each and every serving.
What Are Wheat Berries?
The wheat berry, or wheatberry, is the whole grain form of wheat. It's composed of all three parts of the wheat kernel, including the wheat germ, bran and endosperm. During processing, refined grains are stripped of the nutrient-rich bran and germ, leaving only the endosperm and producing a final product significantly lower in important vitamins and minerals.
Because the wheat grain berry contains the bran, germ and endosperm, it contains a concentrated amount of protein, fiber and micronutrients and boasts a long list of health benefits.
The wheat berry can be cooked and added to dishes or ground up to make wheat flour. It can also be added to soil and grown into wheatgrass, a popular health food frequently found in juices and supplements alike.
Benefits of Wheat Berries
Promote Regularity
Support Heart Health
Regulate Blood Sugar
Aid in Weight Loss
Strengthen Bones
Help Prevent Anemia
1. Promote Regularity
Wheat berries are a great source of fiber, packing in up to 24 percent of the fiber you need for the entire day in a single quarter-cup serving. Fiber is important to many aspects of health, especially when it comes to the digestive system.
When you eat fiber, it moves slowly through the gastrointestinal tract undigested, helping add bulk to stool and get things moving. One analysis published in the World Journal of Gastroenterology looked at the results of five studies and showed that increasing fiber intake in patients with constipation was effective in increasing stool frequency.
Dietary fiber may also benefit other digestive conditions and has been shown to help protect against intestinal ulcers, aid in the treatment of Crohn's disease and improve irritable bowel syndrome symptoms.
2. Support Heart Health
Heart disease is a huge problem that impacts millions around the world. In fact, about 92.1 million Americans have some form of heart disease, and it's projected that nearly 44 percent of the population will be affected by the year 2030.
Thanks to their high fiber content, wheat berries may have a positive effect on heart health. Fiber has been shown to lower cholesterol levels, which can prevent the buildup of fat in the arteries, maximize blood flow and keep your heart in good shape.
In one study out of Seattle, taking a fiber supplement for 51 weeks dropped bad LDL cholesterol by 12.1 percent and lowered triglycerides by 8.5 percent without affecting beneficial HDL cholesterol. Meanwhile, another study from the Tulane University School of Public Health and Tropical Medicine in New Orleans composed of nearly 10,000 adults showed that a higher intake of fiber was associated with a lower risk of coronary heart disease.
3. Regulate Blood Sugar
High blood sugar can contribute to a range of negative diabetes symptoms, such as increased thirst, fatigue and headaches. Long-term high blood sugar can cause even more serious side effects like nerve damage and impaired wound healing. Incorporating wheat berries into your diet is an easy way to help keep your blood sugar levels under control. This is because they're rich in fiber, which slows down the absorption of sugar in the bloodstream.
Multiple studies have found that upping your intake of whole grains like the wheat berry could provide protection against diabetes. A massive study published in PLoS Medicine, for instance, showed that every two servings of whole grains consumed per day was associated with a 21 percent reduction in the risk of type 2 diabetes.
4. Aid in Weight Loss
Wheat berries are a nutrient-dense food, meaning they contain tons of important nutrients and a low amount of calories. Because they're high in both protein and fiber, wheat berries also make a great dietary addition if you're looking to shed a few extra pounds.
Fiber can help promote satiety and reduce appetite and food intake. Protein, on the other hand, can decrease levels of ghrelin, the hormone responsible for stimulating hunger.
Additionally, some studies have found that eating more whole grains like wheat berries could reduce the risk of obesity. One study published in Public Health Nutrition, for example, showed that a higher intake of whole grains was associated with a lower body mass index and less belly fat.
5. Strengthen Bones
Much like other nutrients like calcium, phosphorus and vitamin D, manganese plays a central role in maintaining the health of your bones. Manganese is involved in bone mineralization as well as the formation of bone cartilage and collagen. Just one serving of wheat berry can nearly knock out your daily requirements for manganese, supplying 97 percent of the recommended daily value.
Although more research is needed, animal studies have found that a deficiency in this vital mineral can result in bone loss. Meanwhile, a 2008 animal study out of South Korea showed that manganese supplementation actually helped increase bone formation as well as bone mineral density in rats.
6. Help Prevent Anemia
Anemia is a condition characterized by a lack of healthy red blood cells in the body, and it’s often caused by nutritional deficiencies like a lack of iron, folate or vitamin B12. Anemia symptoms can range from weakness to pale skin and chest pain.
Wheat berry is a great source of iron, providing 10 percent of the daily recommended value in each quarter-cup serving. Supplementing your diet with iron-rich foods like wheat berry can help prevent iron-deficiency anemia to promote healthy red blood cell production. Be sure to pair wheat berries with other sources of iron like grass-fed beef, lentils and spinach, as well as vitamin C foods to help boost iron absorption.
Wheat Berry Nutrition
The wheat berries nutrition profile is high in fiber, manganese and selenium, along with a host of other important vitamins and minerals.
A quarter-cup serving of wheat berries contains approximately:
158 calories
33 grams carbohydrates
7 grams protein
1 gram fat
6 grams dietary fiber
2 milligrams manganese (97 percent DV)
34 micrograms selenium (49 percent DV)
0.25 milligram thiamine (16 percent DV)
159 milligrams phosphorus (16 percent DV)
60 milligrams magnesium (15 percent DV)
2.8 milligrams niacin (14 percent DV)
0.2 milligram copper (10 percent DV)
1.7 milligrams iron (10 percent DV)
1.3 milligrams zinc (9 percent DV)
0.2 milligram vitamin B6 (8 percent DV)
21 milligrams folate (5 percent DV)
In addition to the nutrients listed above, wheat berry also contains a small amount of potassium, pantothenic acid and vitamin E.
Wheat Berries vs. Wheat Germ
The wheat kernel has three components, including the bran, germ and endosperm. The bran makes up the outer skin of the kernel, the endosperm is the part of the seed that provides nourishment and the germ is the embryo of the kernel that houses the most nutrients. While the wheat berry contains all three parts of the kernel, wheat germ is made up of only one.
Wheat germ has a nutty and mild flavor that works well in oatmeal, smoothies and baked goods. However, because of its unique texture, it may not be as easy to use or versatile as wheat berries, which can be subbed into just about any recipe with whole grains.
Nutritionally, wheat germ a bit higher in calories and carbohydrates but contains more protein and fiber per ounce. It's also richer in many micronutrients, including manganese, selenium, thiamine and phosphorus.
History
The modern milling process strips wheat kernels of the germ and bran, leaving behind only the endosperm. While this process may extend shelf life and give products a softer texture, it also removes many of the important nutrients found in the wheat berry.
However, this method of processing is relatively new. Originally, stone mills made flour by grinding grains between stones to help retain their nutritional quality. In later years, steam roller mills and automated flour mills were used to speed up production and enhance efficiency.
During the Industrial Revolution, the invention of the roller mill helped skyrocket flour production by stripping the kernel of the bran and germ, leaving behind mostly empty calories and carbohydrates and depleting the kernel of its health-promoting properties.
By opting for whole wheat products like wheat berries, however, you can ensure that you're taking full advantage of the many nutrients and health benefits these whole grains have to offer.
Precautions
Wheat berries are chock-full of protein, fiber, vitamins and minerals and can generally be enjoyed with minimal risk of side effects. That being said, there are some people who may want to limit their intake.
In particular, if you have celiac disease, a wheat allergy or a sensitivity to gluten, you should definitely avoid wheat berries. Wheat berries contain gluten, which can trigger adverse side effects for these individuals.
If you're following a wheat belly diet, a low-carb diet or a gluten-free diet for reasons other than gluten sensitivity, you may also need to limit your intake of wheat berries.
Additionally, if you experience symptoms like nausea, diarrhea, stomach discomfort or itching after eating wheat berries, you should discontinue use immediately and consult with your doctor.
Final Thoughts
Wheat berries are the whole grain form of wheat, which contain all three parts of the wheat kernel.
They are high in fiber and protein, plus an array of micronutrients like manganese and selenium.
Wheat berries benefits the health of your heart and bones, aids in weight loss, prevents anemia, promotes blood sugar control, and supports regularity.
They can be cooked and used to add a crunch to dishes, ground up into wheat flour, or sprouted and grown into wheatgrass.
Combining wheat berries and other whole grains with a well-balanced and healthy diet can have a major influence on many aspects of overall health.
The wheat kernel has three components, including the bran, germ and endosperm. The bran makes up the outer skin of the kernel, the endosperm is the part of the seed that provides nourishment and the germ is the embryo of the kernel that houses the most nutrients. While the wheat berry contains all three parts of the kernel, wheat germ is made up of only one.
Wheat germ has a nutty and mild flavor that works well in oatmeal, smoothies and baked goods. However, because of its unique texture, it may not be as easy to use or versatile as wheat berries, which can be subbed into just about any recipe with whole grains.
Nutritionally, wheat germ a bit higher in calories and carbohydrates but contains more protein and fiber per ounce. It's also richer in many micronutrients, including manganese, selenium, thiamine and phosphorus.
History
The modern milling process strips wheat kernels of the germ and bran, leaving behind only the endosperm. While this process may extend shelf life and give products a softer texture, it also removes many of the important nutrients found in the wheat berry.
However, this method of processing is relatively new. Originally, stone mills made flour by grinding grains between stones to help retain their nutritional quality. In later years, steam roller mills and automated flour mills were used to speed up production and enhance efficiency.
During the Industrial Revolution, the invention of the roller mill helped skyrocket flour production by stripping the kernel of the bran and germ, leaving behind mostly empty calories and carbohydrates and depleting the kernel of its health-promoting properties.
By opting for whole wheat products like wheat berries, however, you can ensure that you're taking full advantage of the many nutrients and health benefits these whole grains have to offer.
Precautions
Wheat berries are chock-full of protein, fiber, vitamins and minerals and can generally be enjoyed with minimal risk of side effects. That being said, there are some people who may want to limit their intake.
In particular, if you have celiac disease, a wheat allergy or a sensitivity to gluten, you should definitely avoid wheat berries. Wheat berries contain gluten, which can trigger adverse side effects for these individuals.
If you're following a wheat belly diet, a low-carb diet or a gluten-free diet for reasons other than gluten sensitivity, you may also need to limit your intake of wheat berries.
Additionally, if you experience symptoms like nausea, diarrhea, stomach discomfort or itching after eating wheat berries, you should discontinue use immediately and consult with your doctor.
Final Thoughts
Wheat berries are the whole grain form of wheat, which contain all three parts of the wheat kernel.
They are high in fiber and protein, plus an array of micronutrients like manganese and selenium.
Wheat berries benefits the health of your heart and bones, aids in weight loss, prevents anemia, promotes blood sugar control, and supports regularity.
They can be cooked and used to add a crunch to dishes, ground up into wheat flour, or sprouted and grown into wheatgrass.
Combining wheat berries and other whole grains with a well-balanced and healthy diet can have a major influence on many aspects of overall health.
Resistant Starch Foods for Blood Sugar
Resistant Starch Foods that Support Blood Sugar & Weight Maintenance
If you're like most people, the word starch may conjure up images of guilty pleasures and high-calorie treats like pizza, pasta and donuts. It's been drilled into our brains time and time again that starches are unhealthy and should be avoided at all costs if you're looking to stay trim and achieve better health.
Not all starch is created equally, however. Resistant starch, for example, is actually a beneficial type of starch that can have a multitude of positive effects on health.
In addition to aiding in everything from weight loss to blood sugar control, getting in your daily dose of resistant starch is also super simple. It's naturally present in a variety of sources and may even be found in many of the foods that you already consume.
In addition to aiding in everything from weight loss to blood sugar control, getting in your daily dose of resistant starch is also super simple. It's naturally present in a variety of sources and may even be found in many of the foods that you already consume.
Keep reading for everything you need to know about this nutritious type of starch and how you can add it to your diet.
Because it's processed and metabolized in a similar way as dietary fiber, it also boasts a similar set of health benefits. In fact, some research suggests that resistant starch could help stabilize blood sugar, support satiety and improve digestive health.
Not only that, but some also consider it keto-friendly and ideal for those on a low-carb diet because it passes through the body undigested without spiking blood sugar levels or throwing the body out of ketosis. Best of all, resistant starch is found in a variety of sources and can easily be incorporated into a well-balanced and healthy diet.
Type II: Found in raw potatoes, green bananas and high-amylose maize starch
Type III: Formed by a process called retrogradation through the cooling of cooked starches, such as potatoes or rice
Type IV: Chemically modified resistant starch found in certain processed foods
So which foods are rich in resistant starch, and how can you start adding them to your diet?
What Is Resistant Starch?
So what is resistant starch, and how does it work? Resistant starch is a type of starch that isn't completely broken down and absorbed in the stomach or small intestine. Instead, it passes through to the colon and is converted into short-chain fatty acids, which act as prebiotics to help feed the beneficial bacteria in the gut.Because it's processed and metabolized in a similar way as dietary fiber, it also boasts a similar set of health benefits. In fact, some research suggests that resistant starch could help stabilize blood sugar, support satiety and improve digestive health.
Not only that, but some also consider it keto-friendly and ideal for those on a low-carb diet because it passes through the body undigested without spiking blood sugar levels or throwing the body out of ketosis. Best of all, resistant starch is found in a variety of sources and can easily be incorporated into a well-balanced and healthy diet.
Resistant Starch Foods
There are four common types of resistant starch foods that are found in the diet, including: Type I: Found in the endosperm of whole grains, seeds and legumesType II: Found in raw potatoes, green bananas and high-amylose maize starch
Type III: Formed by a process called retrogradation through the cooling of cooked starches, such as potatoes or rice
Type IV: Chemically modified resistant starch found in certain processed foods
So which foods are rich in resistant starch, and how can you start adding them to your diet?
Grab this handy resistant starch foods list and head to the grocery store to start stocking up on these gut-friendly ingredients.
1. Cooked and Cooled Potato
When potatoes are cooked and then cooled, they undergo a process called retrogradation, resulting in a higher content of resistant starch. Although there is resistant starch in sweet potatoes and other tubers, white potatoes contain the highest amount. Other ingredients like raw potato starch are derived from potatoes and also contain resistant starch.
2. Cooked and Cooled Rice
Resistant starch rice includes any type of rice that has been cooked and then cooled. Opt for brown rice over white rice to get the most bang for your buck in terms of vitamins, minerals and fiber content.
3. Legumes
Legumes, such as beans, peas and lentils, are rich in resistant starch. Plus, they're also high in protein and fiber to help improve heart health, maintain muscle mass and boost regularity.
4. Oats
Oats are an excellent source of resistant starch, and they also contain beta-glucan, a type of soluble fiber that may be beneficial in the treatment of conditions like obesity and metabolic syndrome.
5. Green Bananas
Unripe bananas are jam-packed with resistant starch. Although not as sweet as fully ripe bananas, green bananas can be baked, boiled or added to smoothies for a hearty dose of resistant starch.
6. Hi-Maize Flour
This type of resistant starch-rich flour is made from corn and can be used to boost the fiber content of your favorite foods and baked goods. Simply swap out a bit of the regular flour for Hi-Maize flour and enjoy.
7. Other Starches
Thanks to the process of retrogradation, other cooked and cooled starches can also contain resistant starch, such as resistant starch pasta. Select whole-grain varieties and pair with generous portions of veggies, protein foods and healthy fats to amp up the nutritional content of your meals.
Promotes Weight Loss
May Protect Against Colon Cancer
Improves Digestive Health
Decreases Inflammation
1. Stabilizes Blood Sugar
Sustaining high blood sugar can cause a long list of negative symptoms over time, ranging from unintentional weight loss all the way to kidney problems and nerve damage. Several studies have found that consuming resistant starch can help maintain normal blood sugar levels after meals and improve glycemic control to sidestep negative symptoms and reverse diabetes naturally.
Resistant starch may also improve insulin sensitivity. Insulin is the hormone responsible for ushering glucose out of the bloodstream and into the cells where it can be used as fuel.
1. Cooked and Cooled Potato
When potatoes are cooked and then cooled, they undergo a process called retrogradation, resulting in a higher content of resistant starch. Although there is resistant starch in sweet potatoes and other tubers, white potatoes contain the highest amount. Other ingredients like raw potato starch are derived from potatoes and also contain resistant starch.
2. Cooked and Cooled Rice
Resistant starch rice includes any type of rice that has been cooked and then cooled. Opt for brown rice over white rice to get the most bang for your buck in terms of vitamins, minerals and fiber content.
3. Legumes
Legumes, such as beans, peas and lentils, are rich in resistant starch. Plus, they're also high in protein and fiber to help improve heart health, maintain muscle mass and boost regularity.
4. Oats
Oats are an excellent source of resistant starch, and they also contain beta-glucan, a type of soluble fiber that may be beneficial in the treatment of conditions like obesity and metabolic syndrome.
5. Green Bananas
Unripe bananas are jam-packed with resistant starch. Although not as sweet as fully ripe bananas, green bananas can be baked, boiled or added to smoothies for a hearty dose of resistant starch.
6. Hi-Maize Flour
This type of resistant starch-rich flour is made from corn and can be used to boost the fiber content of your favorite foods and baked goods. Simply swap out a bit of the regular flour for Hi-Maize flour and enjoy.
7. Other Starches
Thanks to the process of retrogradation, other cooked and cooled starches can also contain resistant starch, such as resistant starch pasta. Select whole-grain varieties and pair with generous portions of veggies, protein foods and healthy fats to amp up the nutritional content of your meals.
Is Resistant Starch Healthy? Resistant Starch Benefits
Stabilizes Blood SugarPromotes Weight Loss
May Protect Against Colon Cancer
Improves Digestive Health
Decreases Inflammation
1. Stabilizes Blood Sugar
Sustaining high blood sugar can cause a long list of negative symptoms over time, ranging from unintentional weight loss all the way to kidney problems and nerve damage. Several studies have found that consuming resistant starch can help maintain normal blood sugar levels after meals and improve glycemic control to sidestep negative symptoms and reverse diabetes naturally.
Resistant starch may also improve insulin sensitivity. Insulin is the hormone responsible for ushering glucose out of the bloodstream and into the cells where it can be used as fuel.
When you eat lots of high-sugar foods, the amount of insulin in your bloodstream remains elevated, decreasing your body's ability to use insulin effectively and resulting in a condition called insulin resistance. Consuming plenty of resistant starch, however, has been shown to enhance insulin sensitivity, allowing your body to utilize this hormone more efficiently to keep blood sugar levels under control.
2. Promotes Weight Loss
Resistant starch is believed to help boost weight loss in a few different ways. First of all, it's lower in calories than regular starch, so you can eat the same amount but take in less calories, which can ultimately lead to weight loss.
Additionally, it can help promote satiety to ward off cravings and keep you feeling fuller for longer. One study published in the British Journal of Nutrition, for example, showed that consuming a supplement containing resistant starch led to a significant reduction in food intake compared to a placebo in healthy adults.
2. Promotes Weight Loss
Resistant starch is believed to help boost weight loss in a few different ways. First of all, it's lower in calories than regular starch, so you can eat the same amount but take in less calories, which can ultimately lead to weight loss.
Additionally, it can help promote satiety to ward off cravings and keep you feeling fuller for longer. One study published in the British Journal of Nutrition, for example, showed that consuming a supplement containing resistant starch led to a significant reduction in food intake compared to a placebo in healthy adults.
Other studies including one out of the University of Toronto's Department of Nutritional Sciences and published in the American Journal of Clinical Nutrition have had similar findings, reporting that resistant starch could be beneficial in decreasing both appetite and intake to aid in weight loss.
3. May Protect Against Colon Cancer
Consuming resistant starch can have a powerful impact on the health of your gastrointestinal tract, especially when it comes to your colon. In fact, some studies even suggest that it could help block the growth and spread of colon cancer cells to keep your digestive system in tip-top shape.
According to a study published in the American Journal of Clinical Nutrition and conducted at the University of Wrzburg's Department of Medicine in Germany, consuming resistant starch modified the metabolism of certain bacteria in the colon to aid in cancer prevention.
3. May Protect Against Colon Cancer
Consuming resistant starch can have a powerful impact on the health of your gastrointestinal tract, especially when it comes to your colon. In fact, some studies even suggest that it could help block the growth and spread of colon cancer cells to keep your digestive system in tip-top shape.
According to a study published in the American Journal of Clinical Nutrition and conducted at the University of Wrzburg's Department of Medicine in Germany, consuming resistant starch modified the metabolism of certain bacteria in the colon to aid in cancer prevention.
Another in vitro model conducted at Georgia Health Sciences University's Department of Biochemistry showed that butyric acid, one of the compounds formed by the breakdown of resistant starch, may be effective in reducing inflammation in the colon and blocking the growth of cancer cells.
Despite these promising results, though, it's important to keep in mind that current research is limited to mostly test-tube and animal studies. More studies are still needed to evaluate the effects on cancer cells in humans.
4. Improves Digestive Health
Your gut microbiome is made up of trillions of bacterial cells that play an integral role in just about every aspect of health and disease. Research shows that the beneficial bacteria in your gut could have a major impact on everything from immunity and weight control to mental health and beyond.
Resistant starch is converted into butyrate, a type of short-chain fatty acid that is used as the primary source of fuel by your good gut bacteria. In addition to enhancing the health of your gut microbiome, resistant starch may also improve digestive health and be beneficial in the treatment of conditions such as inflammatory bowel disease, Crohn's and ulcerative colitis.
5. Decreases Inflammation
Although acute inflammation is considered a normal part of the immune response, sustaining chronic inflammation over long periods of time is believed to be involved in the development of chronic conditions, such as heart disease, cancer and diabetes.
Some studies have found that resistant starch could effectively reduce inflammation. A recent 2018 study out of Iran, for example, showed that resistant starch supplementation significantly decreased several markers of inflammation in patients on hemodialysis over an eight-week period. Not only could this help protect against chronic disease, but it may also reduce the risk of inflammatory-related conditions, such as rheumatoid arthritis and lupus.
Resistant Starch Drawbacks
Although resistant starch does come with a number of health benefits, there are some drawbacks and potential side effects that need to be considered as well.
First of all, resistant starch supplements, such as Hi-Maize flour, are often lower in beneficial nutrients than whole food sources of resistant starch. Potato starch, for example, contains less of the calories and carbs in potatoes, but it also contains a lower amount of essential nutrients, vitamins and minerals found in the potato nutrition profile as well.
While it can definitely be beneficial to replace regular white flour with these resistant starch-rich alternatives, they shouldn't be the primary source of resistant starch in your diet unless you're following a low-carb diet. Instead, try to get the majority from whole food sources, which can provide a wealth of other nutrients as well.
Additionally, just as overdoing it on the fiber can come with some serious gastrointestinal consequences, it's also not a good idea to load up on too much of this starch all at once.
Despite these promising results, though, it's important to keep in mind that current research is limited to mostly test-tube and animal studies. More studies are still needed to evaluate the effects on cancer cells in humans.
4. Improves Digestive Health
Your gut microbiome is made up of trillions of bacterial cells that play an integral role in just about every aspect of health and disease. Research shows that the beneficial bacteria in your gut could have a major impact on everything from immunity and weight control to mental health and beyond.
Resistant starch is converted into butyrate, a type of short-chain fatty acid that is used as the primary source of fuel by your good gut bacteria. In addition to enhancing the health of your gut microbiome, resistant starch may also improve digestive health and be beneficial in the treatment of conditions such as inflammatory bowel disease, Crohn's and ulcerative colitis.
5. Decreases Inflammation
Although acute inflammation is considered a normal part of the immune response, sustaining chronic inflammation over long periods of time is believed to be involved in the development of chronic conditions, such as heart disease, cancer and diabetes.
Some studies have found that resistant starch could effectively reduce inflammation. A recent 2018 study out of Iran, for example, showed that resistant starch supplementation significantly decreased several markers of inflammation in patients on hemodialysis over an eight-week period. Not only could this help protect against chronic disease, but it may also reduce the risk of inflammatory-related conditions, such as rheumatoid arthritis and lupus.
Resistant Starch Drawbacks
Although resistant starch does come with a number of health benefits, there are some drawbacks and potential side effects that need to be considered as well.
First of all, resistant starch supplements, such as Hi-Maize flour, are often lower in beneficial nutrients than whole food sources of resistant starch. Potato starch, for example, contains less of the calories and carbs in potatoes, but it also contains a lower amount of essential nutrients, vitamins and minerals found in the potato nutrition profile as well.
While it can definitely be beneficial to replace regular white flour with these resistant starch-rich alternatives, they shouldn't be the primary source of resistant starch in your diet unless you're following a low-carb diet. Instead, try to get the majority from whole food sources, which can provide a wealth of other nutrients as well.
Additionally, just as overdoing it on the fiber can come with some serious gastrointestinal consequences, it's also not a good idea to load up on too much of this starch all at once.
Consuming high amounts can have a laxative effect in the body and can cause side effects such as abdominal pain, excessive flatulence and bloating. Therefore, it's best to increase your intake slowly to assess your tolerance and keep consumption in moderation to avoid negative symptoms.
Resistant Starch vs. Fiber vs. Starch
There's a lot of confusion on the differences and similarities between resistant starch, fiber and starch, and for good reason. Despite having a good amount of overlap in the food sources, functions and benefits of these dietary components, there are some major differences that set these three apart.
Starting with the basics: What is starch, and is starch a carbohydrate?
Resistant Starch vs. Fiber vs. Starch
There's a lot of confusion on the differences and similarities between resistant starch, fiber and starch, and for good reason. Despite having a good amount of overlap in the food sources, functions and benefits of these dietary components, there are some major differences that set these three apart.
Starting with the basics: What is starch, and is starch a carbohydrate?
Starch is a type of carbohydrate made up of many units of sugar joined together by glycosidic bonds. It's commonly found in starchy foods, such as peas, corn and potatoes, and is broken down directly into sugar when it enters the small intestine.
Resistant starches, on the other hand, are not digested in the small intestine and instead travel to the large intestine where they are converted into short-chain fatty acids.
Resistant starches, on the other hand, are not digested in the small intestine and instead travel to the large intestine where they are converted into short-chain fatty acids.
Because it resists digestion, resistant starch doesn't cause blood sugar to increase the same way as regular starch and boasts a much longer list of health benefits. However, it's found in many of the same sources, including foods like potatoes or rice that have undergone the retrogradation process to form resistant starch.
Fiber, meanwhile is another type of carbohydrate that is indigestible and comes with many of the same benefits. Much like resistant starch, fiber can promote gastrointestinal health, support weight loss, improve digestive health, and protect against chronic disease and colon cancer.
Fiber, meanwhile is another type of carbohydrate that is indigestible and comes with many of the same benefits. Much like resistant starch, fiber can promote gastrointestinal health, support weight loss, improve digestive health, and protect against chronic disease and colon cancer.
Include both as part of a healthy, well-rounded diet to reap the multitude of benefits that each has to offer.
Resistant Starch in Ayurveda and Traditional Chinese Medicine
Although resistant starch is a term that's been coined just within the last century, resistant starch foods have long been used in many forms of holistic medicine.
Traditional rice varieties commonly consumed on an Ayurvedic diet, such as basmati, contain a higher amount of resistant starch than heavily processed white rice. Other resistant starch foods, such as potatoes, also work well on an Ayurvedic diet and are believed to have grounding, sedative properties that can help satisfy the stomach and alkalize the body.
Similarly, in Traditional Chinese Medicine, rice is used to soothe and nourish the stomach, plus strengthen the spleen and relieve indigestion. Meanwhile, other resistant starch foods like oats are used to reduce blood pressure, decrease diarrhea and stop spontaneous sweating.
Resistant Starch Recipes and Uses
It's easy to start incorporating this type of starch into your daily diet. Start by cooking and cooling your favorite starchy foods and enjoy pasta, potato or cold rice salads as a tasty side dish to a nutritious main meal.
Resistant Starch in Ayurveda and Traditional Chinese Medicine
Although resistant starch is a term that's been coined just within the last century, resistant starch foods have long been used in many forms of holistic medicine.
Traditional rice varieties commonly consumed on an Ayurvedic diet, such as basmati, contain a higher amount of resistant starch than heavily processed white rice. Other resistant starch foods, such as potatoes, also work well on an Ayurvedic diet and are believed to have grounding, sedative properties that can help satisfy the stomach and alkalize the body.
Similarly, in Traditional Chinese Medicine, rice is used to soothe and nourish the stomach, plus strengthen the spleen and relieve indigestion. Meanwhile, other resistant starch foods like oats are used to reduce blood pressure, decrease diarrhea and stop spontaneous sweating.
Resistant Starch Recipes and Uses
It's easy to start incorporating this type of starch into your daily diet. Start by cooking and cooling your favorite starchy foods and enjoy pasta, potato or cold rice salads as a tasty side dish to a nutritious main meal.
You can also swap out meat from your diet a few times per week and try including legumes like beans or lentils for a healthy plant-based meal that's high in resistant starch. Adding a sprinkle of oats to your morning smoothie is also a simple and delicious way to bump up the nutritional value of your breakfast as well.
Need a few more ideas to get you going?
Need a few more ideas to get you going?
Here are a few simple and delicious resistant starch recipes that you can try at home:
Overnight Oatmeal
Breakfast Fry-Up with Green Bananas
Black Bean Burger
Date-Nut Oatmeal Bars
Brown Rice Salad
History
While it's been long known that whole grains and legumes should be staple ingredients in a healthy, well-rounded diet, the concept of resistant starch is fairly new. In fact, the term resistant starch actually originated in the 1970s and is now considered to be one of the three main types of starch, along with rapidly digested starch and slowly digested starch.
The Commission of the European Communities, the organization responsible for policy-making for the European Union, began funding and supporting research on the subject.
Overnight Oatmeal
Breakfast Fry-Up with Green Bananas
Black Bean Burger
Date-Nut Oatmeal Bars
Brown Rice Salad
History
While it's been long known that whole grains and legumes should be staple ingredients in a healthy, well-rounded diet, the concept of resistant starch is fairly new. In fact, the term resistant starch actually originated in the 1970s and is now considered to be one of the three main types of starch, along with rapidly digested starch and slowly digested starch.
The Commission of the European Communities, the organization responsible for policy-making for the European Union, began funding and supporting research on the subject.
In 1996, a review entitled Nutritional Implications of Resistant Starch was published in Nutrition Research Reviews, setting an official resistant starch definition and describing the way that it works within the body.
In recent years, researchers have continued to find new benefits of this health-promoting compound, reporting that it can do everything from help stabilize blood sugar to promote digestive health and weight loss.
Precautions
Although safe and beneficial when consumed in moderation, high amounts of resistant starch can cause digestive symptoms, such as abdominal pain, gas and bloating. To prevent negative side effects, it's best to start with a low amount and increase your intake slowly.
In recent years, researchers have continued to find new benefits of this health-promoting compound, reporting that it can do everything from help stabilize blood sugar to promote digestive health and weight loss.
Precautions
Although safe and beneficial when consumed in moderation, high amounts of resistant starch can cause digestive symptoms, such as abdominal pain, gas and bloating. To prevent negative side effects, it's best to start with a low amount and increase your intake slowly.
Additionally, be sure to keep intake in moderation and scale back if you experience any negative side effects.
Unless following a low-carb diet, it's also recommended to skip the resistant starch supplement and opt for whole food sources instead. In addition to increasing your intake of this starch, incorporating these foods in your diet can also provide an array of important vitamins and minerals that are vital to health.
Final Thoughts
Resistant starch is a type of starch that is not digested in the stomach or small intestine but passes through to the colon and is converted into short-chain fatty acids.
There are several different types of this starch, but it is primarily found in whole grains, legumes, green bananas, and certain foods that have been cooked and cooled, such as pasta, rice and potatoes.
This type of starch may help control blood sugar, support weight loss, reduce inflammation, protect against colon cancer and improve digestive health.
However, consuming too much can cause digestive issues, such as gas, bloating and abdominal pain.
Unless following a low-carb diet, it's best to get the majority of resistant starch from whole food sources rather than supplements to ensure you're getting a wide range of important nutrients in your diet.
Unless following a low-carb diet, it's also recommended to skip the resistant starch supplement and opt for whole food sources instead. In addition to increasing your intake of this starch, incorporating these foods in your diet can also provide an array of important vitamins and minerals that are vital to health.
Final Thoughts
Resistant starch is a type of starch that is not digested in the stomach or small intestine but passes through to the colon and is converted into short-chain fatty acids.
There are several different types of this starch, but it is primarily found in whole grains, legumes, green bananas, and certain foods that have been cooked and cooled, such as pasta, rice and potatoes.
This type of starch may help control blood sugar, support weight loss, reduce inflammation, protect against colon cancer and improve digestive health.
However, consuming too much can cause digestive issues, such as gas, bloating and abdominal pain.
Unless following a low-carb diet, it's best to get the majority of resistant starch from whole food sources rather than supplements to ensure you're getting a wide range of important nutrients in your diet.
Tempeh, A Fermented Soybean
Tempeh: A Fermented Soybean with Many Probiotic Benefits
Once popular solely among those following a vegan or vegetarian diet, tempeh has become a beloved staple in households across the globe thanks to its versatility, delicious flavor and the impressive nutrient profile that it offers. In fact, it tops the charts as one of the best meatless protein sources available, right alongside beans, lentils and other fermented foods like natto.
Packed with probiotics, antioxidants and isoflavones that can support better health, studies suggest that tempeh may help keep cholesterol down, boost bone health and stabilize blood sugar. Plus, it's rich in many of the essential nutrients that you're body needs, making it a worthy addition to your next shopping list.
What Is Tempeh?
Tempeh is a fermented soybean product that originated in Indonesia. It is made by a natural culturing and a controlled fermentation process that includes adding a tempeh starter, which is a mix of live mold. When it sits for a day or two, it becomes a cake-like, fermented food.
Tempeh is becoming popular, and today more and more grocery stores have begun to carry tempeh products. This is because it is known to reduce cholesterol, increase bone density, decrease menopausal symptoms and promote muscle recovery. In addition to these amazing benefits, tempeh is easy to prepare, delicious, high in protein, and rich in manganese, copper and phosphorus.
Tempeh Benefits
1. Rich in Probiotics
The consumption of fermented, probiotic foods has many benefits. The microflora that lives in fermented foods creates a protective lining in the intestines and shields it against pathogens like salmonella and E. coli.
Tempeh and other fermented foods can help increase the amount of beneficial bacteria in the gut, which can have far-reaching effects on health. Probiotics can help break down sugars and carbohydrates so they're more easily digested, control harmful bacteria in the body, fight diarrhea, help with indigestion, fight chronic inflammation and even boost immune system function.
2. Lowers Cholesterol
Having high levels of cholesterol is a major risk factor when it comes to heart disease. High cholesterol can cause your arteries to stiffen and narrow, making it harder for your heart to pump blood throughout the body.
A review published in the American Journal of Clinical Nutrition evaluated 11 studies and found that soy isoflavones, which are found in tempeh and other soy products, can help significantly decrease levels of total and LDL cholesterol.
The niacin found in tempeh is also considered an important nutrient when it comes to controlling cholesterol levels and is often used as a treatment method for keeping cholesterol levels in check. Not only can niacin lower levels of triglycerides and bad LDL cholesterol, but it can also increase levels of beneficial HDL cholesterol, which helps clear fatty plaque from the arteries.
A 2011 study conducted at the University of Kansas Medical Center found that supplementing with niacin was very effective at lowering cholesterol naturally, especially for those at an increased risk for heart attack or stroke caused by high LDL cholesterol, low HDL cholesterol or elevated triglyceride levels.
3. Boosts Bone Health
The calcium provided by tempeh is integral to the growth and maintenance of bones. Calcium, together with other essential minerals like vitamin K and vitamin D, is needed to maintain bone mineral density and prevent weak, brittle bones and fractures.
It helps form a part of hydroxyapatite, the mineral complex that makes your bones and teeth hard, maintains bone density and helps bones heal. People with a calcium deficiency are more susceptible to having weak and pliable bones, increasing the risk of fractures.
Copper, another mineral present in tempeh, also plays an important role in bone growth. A copper deficiency can show up in brittle bones that are prone to breaking and not fully developing, plus it leads to osteoporosis, low strength and muscle weakness.
According to a study published in Biological Trace Elements Research, copper consumption can increase the rate of bone healing and may also play a key role in the maintenance and repair of tissue.
4. May Reduce Menopause Symptoms
The isoflavones found in tempeh are known to serve as a natural remedy for menopausal relief. A paper published by the North American Menopause Society evaluated the role of isoflavones on menopausal health and found that isoflavones were able to help keep blood cholesterol levels in check. Along with hot flashes and mood swings, a sudden spike in cholesterol levels can be one of the hallmark signs of menopause.
Studies found that isoflavones were linked with a significant reduction in levels of bad LDL cholesterol and triglycerides, plus an increase in beneficial HDL cholesterol levels.
Copper, another mineral present in tempeh, also plays an important role in bone growth. A copper deficiency can show up in brittle bones that are prone to breaking and not fully developing, plus it leads to osteoporosis, low strength and muscle weakness.
According to a study published in Biological Trace Elements Research, copper consumption can increase the rate of bone healing and may also play a key role in the maintenance and repair of tissue.
4. May Reduce Menopause Symptoms
The isoflavones found in tempeh are known to serve as a natural remedy for menopausal relief. A paper published by the North American Menopause Society evaluated the role of isoflavones on menopausal health and found that isoflavones were able to help keep blood cholesterol levels in check. Along with hot flashes and mood swings, a sudden spike in cholesterol levels can be one of the hallmark signs of menopause.
Studies found that isoflavones were linked with a significant reduction in levels of bad LDL cholesterol and triglycerides, plus an increase in beneficial HDL cholesterol levels.
Some research even showed that isoflavones were able to help reduce the incidence and severity of hot flashes, although findings were mixed. Although more evidence is needed to determine specific doses, researchers suggest recommending whole foods that contain isoflavones, such as tempeh, to menopausal women to take advantage of the powerful cardiovascular benefits.
5. Provides Muscle-Building Protein
Tempeh is an excellent plant-based protein food, packing nearly 16 grams of protein into a single three-ounce serving. This puts it right on par with plenty of other protein foods, such as chicken or beef.
5. Provides Muscle-Building Protein
Tempeh is an excellent plant-based protein food, packing nearly 16 grams of protein into a single three-ounce serving. This puts it right on par with plenty of other protein foods, such as chicken or beef.
Not only that, but the fermentation process has already helped convert some of the protein into amino acids, reducing the amount of work required by your digestive system.
Protein is important because it keeps our metabolism running, increases energy and keeps blood sugar stable. Protein is used in every single cell of the body and is critical for gaining muscle mass, supporting neurological function, aiding in digestion, balancing hormones and maintaining an upbeat mood.
Filling your diet with plenty of high-protein foods like tempeh can also help you shed extra pounds and trim your waistline. One study published in the American Journal of Clinical Nutrition, for instance, showed that upping protein intake by just 15 percent resulted in increased satiety and reduced caloric intake.
6. Balances Blood Sugar
With one serving knocking out up to 54 percent of your manganese needs, tempeh is a delicious and nutritious way to get in your daily needs for this crucial mineral. Manganese plays a role in numerous chemical processes, including synthesis of nutrients like cholesterol, carbohydrates and proteins. Manganese is also involved in the formation of bone mass, and it helps balance hormones naturally.
One of the most notable benefits of manganese is its ability to help maintain normal blood sugar levels and fight off diabetes. Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein's amino acids into sugar and the balance of sugar within the bloodstream.
Manganese has been shown to help prevent overly high blood sugar levels that can contribute to diabetes. A 2013 animal model published in the journal Endocrinology, for example, found that manganese supplementation in mice increased insulin secretion to help manage blood sugar levels and improve glucose tolerance.
7. May Have Anticancer Properties
The isoflavones found in tempeh have been associated with a wide range of health benefits and are revered for their impressive anti-inflammatory properties. This is because soy isoflavones are rich in antioxidants, which fight free radicals and help prevent inflammation to protect cells against damage.
Protein is important because it keeps our metabolism running, increases energy and keeps blood sugar stable. Protein is used in every single cell of the body and is critical for gaining muscle mass, supporting neurological function, aiding in digestion, balancing hormones and maintaining an upbeat mood.
Filling your diet with plenty of high-protein foods like tempeh can also help you shed extra pounds and trim your waistline. One study published in the American Journal of Clinical Nutrition, for instance, showed that upping protein intake by just 15 percent resulted in increased satiety and reduced caloric intake.
6. Balances Blood Sugar
With one serving knocking out up to 54 percent of your manganese needs, tempeh is a delicious and nutritious way to get in your daily needs for this crucial mineral. Manganese plays a role in numerous chemical processes, including synthesis of nutrients like cholesterol, carbohydrates and proteins. Manganese is also involved in the formation of bone mass, and it helps balance hormones naturally.
One of the most notable benefits of manganese is its ability to help maintain normal blood sugar levels and fight off diabetes. Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein's amino acids into sugar and the balance of sugar within the bloodstream.
Manganese has been shown to help prevent overly high blood sugar levels that can contribute to diabetes. A 2013 animal model published in the journal Endocrinology, for example, found that manganese supplementation in mice increased insulin secretion to help manage blood sugar levels and improve glucose tolerance.
7. May Have Anticancer Properties
The isoflavones found in tempeh have been associated with a wide range of health benefits and are revered for their impressive anti-inflammatory properties. This is because soy isoflavones are rich in antioxidants, which fight free radicals and help prevent inflammation to protect cells against damage.
Antioxidants are believed to play a central role in health and disease, with some research suggesting that they can even help reduce the risk of chronic conditions like heart disease, diabetes and cancer.
For this reason, it should come as no surprise that some emerging research has even found that soy isoflavones could be effective in blocking cancer growth and development as well. One study out of Minnesota, for instance, showed that soy isoflavones could help prevent cancer by decreasing estrogen synthesis and altering metabolism away from gene-damaging metabolites toward inactive metabolites.
For this reason, it should come as no surprise that some emerging research has even found that soy isoflavones could be effective in blocking cancer growth and development as well. One study out of Minnesota, for instance, showed that soy isoflavones could help prevent cancer by decreasing estrogen synthesis and altering metabolism away from gene-damaging metabolites toward inactive metabolites.
The study involved 12 healthy premenopausal women who consumed soy protein supplements for 100 days, which was found to have cancer-treating effects compared to a control group.
Tempeh Nutrition Facts
Tempeh's fermentation process and its use of whole soy beans gives it a higher content of protein, vitamins and minerals. It has a firm texture and an earthy flavor, which becomes more noticeable as it ages. Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine.Its ability to take on many flavors and textures makes it a great substitute for meat products. In addition to its high protein content, tempeh is also rich in a wide array of vitamins and minerals, including manganese, copper and phosphorus.
A three-ounce serving of tempeh contains approximately:
162 calories
7.8 grams carbohydrates
15.6 grams protein
9 grams fat
1.2 milligrams manganese (54 percent DV)
0.6 milligram copper (24 percent DV)
223.5 milligrams phosphorus (21 percent DV)
68.1 milligrams magnesium (18 percent DV)
0.3 milligrams riboflavin (18 percent DV)
2.1 milligrams niacin (12 percent DV)
2.4 milligrams iron (12 percent DV)
93.3 milligrams calcium (9 percent DV)
345 milligrams potassium (9 percent DV)
0.3 milligram vitamin B6 (9 percent DV)
20.1 milligrams folate (6 percent DV)
0.9 milligram zinc (6 percent DV)
Tempeh in Ayurveda and TCM
Consumed around the world for thousands of years, tempeh fits well into different forms of holistic medicine. In Traditional Chinese Medicine, for example, it is considered warming and can help tonify the blood as well as qi, the life force that flows through the body.
Meanwhile, on an Ayurvedic diet, soy and soy products like tempeh are considered hard to digest, but some experts claim that they should be allowed in moderation. Tempeh is believed to act as a diuretic to increase urine production and can also satisfy the stomach and provide important nutrients.
Tempeh vs. Tofu vs. Seitan
Tempeh, tofu and seitan are three of the most popular meat substitutes used by those on a vegetarian or vegan diet as well as those simply trying to limit their consumption of animal products. All three, however, have differences when it comes to the way that they are prepared and the health benefits they can provide.
Although most of us are familiar with tofu, many people often wonder: What is tofu made of? Both tempeh and tofu are derived from the soybean plant, but tofu is made by curdling soy milk and then creating soft white blocks of tofu. Although these two products share a similar nutrient profile, tofu has not been fermented so it doesn't provide the same health benefits or probiotics.
Seitan, on the other hand, is one of the few soy-free vegan meat replacements available. What is seitan? Seitan is actually made from wheat gluten and has a taste and texture that closely resemble meat, making it a good fit for meat-free recipes like mock duck.
A three-ounce serving of tempeh contains approximately:
162 calories
7.8 grams carbohydrates
15.6 grams protein
9 grams fat
1.2 milligrams manganese (54 percent DV)
0.6 milligram copper (24 percent DV)
223.5 milligrams phosphorus (21 percent DV)
68.1 milligrams magnesium (18 percent DV)
0.3 milligrams riboflavin (18 percent DV)
2.1 milligrams niacin (12 percent DV)
2.4 milligrams iron (12 percent DV)
93.3 milligrams calcium (9 percent DV)
345 milligrams potassium (9 percent DV)
0.3 milligram vitamin B6 (9 percent DV)
20.1 milligrams folate (6 percent DV)
0.9 milligram zinc (6 percent DV)
Tempeh in Ayurveda and TCM
Consumed around the world for thousands of years, tempeh fits well into different forms of holistic medicine. In Traditional Chinese Medicine, for example, it is considered warming and can help tonify the blood as well as qi, the life force that flows through the body.
Meanwhile, on an Ayurvedic diet, soy and soy products like tempeh are considered hard to digest, but some experts claim that they should be allowed in moderation. Tempeh is believed to act as a diuretic to increase urine production and can also satisfy the stomach and provide important nutrients.
Tempeh vs. Tofu vs. Seitan
Tempeh, tofu and seitan are three of the most popular meat substitutes used by those on a vegetarian or vegan diet as well as those simply trying to limit their consumption of animal products. All three, however, have differences when it comes to the way that they are prepared and the health benefits they can provide.
Although most of us are familiar with tofu, many people often wonder: What is tofu made of? Both tempeh and tofu are derived from the soybean plant, but tofu is made by curdling soy milk and then creating soft white blocks of tofu. Although these two products share a similar nutrient profile, tofu has not been fermented so it doesn't provide the same health benefits or probiotics.
Seitan, on the other hand, is one of the few soy-free vegan meat replacements available. What is seitan? Seitan is actually made from wheat gluten and has a taste and texture that closely resemble meat, making it a good fit for meat-free recipes like mock duck.
However, the pre-prepared seitan found in most grocery stores and supermarkets is often heavily processed and contains high amounts of sodium, preservatives and additives that make it not so stellar when it comes to your health.
History
On the island of Java, in Indonesia, tempeh is considered a stable source of protein that has been consumed for centuries. In fact, the soybean from which it is made has been recognized in Java since around the 12th century.
In the 17th century, the Chinese introduced the tofu-making industry in Java. According to legend, tempeh was discovered accidentally when discarded soybean residue caught the spores and grew a certain whitish fungi that was found to be edible.
To prepare tempeh, whole soybeans are softened by soaking them, removing the outside covers and partially cooking them. A milk acidulent, usually vinegar, is sometimes added to tempeh to lower the pH, which creates a better environment for mold growth.
History
On the island of Java, in Indonesia, tempeh is considered a stable source of protein that has been consumed for centuries. In fact, the soybean from which it is made has been recognized in Java since around the 12th century.
In the 17th century, the Chinese introduced the tofu-making industry in Java. According to legend, tempeh was discovered accidentally when discarded soybean residue caught the spores and grew a certain whitish fungi that was found to be edible.
To prepare tempeh, whole soybeans are softened by soaking them, removing the outside covers and partially cooking them. A milk acidulent, usually vinegar, is sometimes added to tempeh to lower the pH, which creates a better environment for mold growth.
A fermentation starter that contains the spores of fungus Rhizopus oligosporus or Rhizopus oryzae is then mixed in to the softened soybeans. The beans are spread into a thin layer and are left to ferment for 24 to 36 hours at a temperature of around 86 degrees. Typically, the beans are then knitted together by a mat of white mycelium filaments.
Precautions
If you are new to eating fermented foods like tempeh, take it slow at first to avoid stomach pain or digestive problems. Start by sticking to a single three-ounce serving a few days per week, and slowly increase your intake as tolerated.
Because tempeh is made from soybeans, those with a soy allergy should avoid tempeh altogether. If you experience any food allergy symptoms like hives, itching or swelling after consuming tempeh, discontinue use and consult with your doctor.
If you have a history of estrogen-receptor positive breast cancer, avoid eating tempeh because it can elevate levels of estrogen and trigger breast cell reproduction. The research on this issue is mixed, but until there is a clear answer regarding tempeh's ability to accelerate the causes of breast cancer when eaten in excessive amounts, it is safer to avoid the food altogether.
Additionally, soybeans are considered a goitrogen, meaning that they may interfere with the function of your thyroid gland. While studies show that consuming soy protein has minimal effect on thyroid health, it may be best to keep your intake of tempeh and other soy products in moderation if you have a history of thyroid problems.
Final Thoughts
What is tempeh?
Precautions
If you are new to eating fermented foods like tempeh, take it slow at first to avoid stomach pain or digestive problems. Start by sticking to a single three-ounce serving a few days per week, and slowly increase your intake as tolerated.
Because tempeh is made from soybeans, those with a soy allergy should avoid tempeh altogether. If you experience any food allergy symptoms like hives, itching or swelling after consuming tempeh, discontinue use and consult with your doctor.
If you have a history of estrogen-receptor positive breast cancer, avoid eating tempeh because it can elevate levels of estrogen and trigger breast cell reproduction. The research on this issue is mixed, but until there is a clear answer regarding tempeh's ability to accelerate the causes of breast cancer when eaten in excessive amounts, it is safer to avoid the food altogether.
Additionally, soybeans are considered a goitrogen, meaning that they may interfere with the function of your thyroid gland. While studies show that consuming soy protein has minimal effect on thyroid health, it may be best to keep your intake of tempeh and other soy products in moderation if you have a history of thyroid problems.
Final Thoughts
What is tempeh?
Tempeh is a fermented soybean product that is well-known for its health-promoting properties.
The tempeh taste is mild but slightly nutty and absorbs other flavors well and can work in a variety of tempeh recipes, from soups to stews to sandwiches and more.
Tempeh is low in calories but provides a good chunk of protein and micronutrients, such as manganese, copper and phosphorus.
It's rich in probiotics, plus may help reduce cholesterol levels, decrease menopause symptoms, balance blood sugar, boost bone health and ward off cancer growth.
Whether you're trying to cut down on your meat consumption or just looking to add new and interesting foods into your diet, tempeh is a great choice to supply plenty of important nutrients and deliver a dose of health benefits as well.
The tempeh taste is mild but slightly nutty and absorbs other flavors well and can work in a variety of tempeh recipes, from soups to stews to sandwiches and more.
Tempeh is low in calories but provides a good chunk of protein and micronutrients, such as manganese, copper and phosphorus.
It's rich in probiotics, plus may help reduce cholesterol levels, decrease menopause symptoms, balance blood sugar, boost bone health and ward off cancer growth.
Whether you're trying to cut down on your meat consumption or just looking to add new and interesting foods into your diet, tempeh is a great choice to supply plenty of important nutrients and deliver a dose of health benefits as well.
Leucine, Muscle-Building Amino Acid
Leucine: The Muscle-Building Amino Acid Your Body Needs
A favorite of both bodybuilders and pro athletes alike, leucine is revered for its incredible ability to boost muscle mass and improve athletic performance. Not only that, but it can also slow muscle deterioration in older adults and help keep blood sugar under control.
Luckily, there are plenty of options for upping your intake of this essential amino acid to take advantage of its powerful effects, from both supplements and food sources. In fact, it's found in many of the foods that you probably already eat on a daily basis.
So what is leucine, and should you consider adding it into your regimen?
Keep reading for what you need to know about this branched-chain amino acid and how it can affect your health.
What Is Leucine? Leucine's Role in the Body
Leucine is an essential amino acid that is integral to the synthesis of muscle.The leucine structure contains an alpha-amino group, an alpha-carboxylic acid group and a side chain isobutyl group, making it a branched-chain amino acid. Branched-chain amino acids cannot be produced by the body and need to be obtained from food sources.
These amino acids are broken down in the muscles instead of the liver, helping to enhance energy production and muscle synthesis during exercise.
However, leucine is often considered preferable to other branched-chain amino acids because it's broken down and absorbed more rapidly, allowing it to be used more readily than other types, such as isoleucine and valine.
The leucine amino acid can also be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies.
It is found naturally in many food sources and is also commonly taken in supplement form for its muscle-boosting benefits. Other purported benefits include enhanced fat loss, improved muscle recovery, better physical performance, decreased muscle loss and better blood sugar control.
Leucine Benefits
Builds Muscle
Prevents Muscle Loss
Improves Performance
Aids in Fat Loss
Promotes Muscle Recovery
Stabilizes Blood Sugar
1. Builds Muscle
L-leucine is a popular supplement among bodybuilders and athletes due to its powerful effects on muscle gaining. As one of the key amino acids involved in muscle synthesis, it may help trigger muscle building to optimize your workout.
However, research has turned up mixed results on the potential effects of this amino acid. One long-term study out of France, for example, found that leucine was much more effective in promoting muscle growth and enhancing performance when it was combined with other amino acids rather than consumed alone.
However, leucine is often considered preferable to other branched-chain amino acids because it's broken down and absorbed more rapidly, allowing it to be used more readily than other types, such as isoleucine and valine.
The leucine amino acid can also be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies.
It is found naturally in many food sources and is also commonly taken in supplement form for its muscle-boosting benefits. Other purported benefits include enhanced fat loss, improved muscle recovery, better physical performance, decreased muscle loss and better blood sugar control.
Leucine Benefits
Builds Muscle
Prevents Muscle Loss
Improves Performance
Aids in Fat Loss
Promotes Muscle Recovery
Stabilizes Blood Sugar
1. Builds Muscle
L-leucine is a popular supplement among bodybuilders and athletes due to its powerful effects on muscle gaining. As one of the key amino acids involved in muscle synthesis, it may help trigger muscle building to optimize your workout.
However, research has turned up mixed results on the potential effects of this amino acid. One long-term study out of France, for example, found that leucine was much more effective in promoting muscle growth and enhancing performance when it was combined with other amino acids rather than consumed alone.
Including a good variety of protein foods in your diet can help maximize the effects of leucine by providing a wide array of amino acids and essential nutrients to fuel muscle growth.
2. Prevents Muscle Loss
As you get older, there are a lot of changes that happen in your body. Sarcopenia, the gradual deterioration of skeletal muscles, is one of the most notable effects of advanced age. This condition can cause weakness and decreased stamina, leading to a decline in physical activity.
Leucine is believed to help slow muscle deterioration to decrease the effects of aging. One study conducted at the University of Texas Medical Branch's Department of Internal Medicine and published in Clinical Nutrition showed that it helped improve muscle synthesis in older adults consuming the recommended amount of protein per meal.
2. Prevents Muscle Loss
As you get older, there are a lot of changes that happen in your body. Sarcopenia, the gradual deterioration of skeletal muscles, is one of the most notable effects of advanced age. This condition can cause weakness and decreased stamina, leading to a decline in physical activity.
Leucine is believed to help slow muscle deterioration to decrease the effects of aging. One study conducted at the University of Texas Medical Branch's Department of Internal Medicine and published in Clinical Nutrition showed that it helped improve muscle synthesis in older adults consuming the recommended amount of protein per meal.
Another human model, conducted in France and referenced above, had similar findings, reporting that leucine supplementation was also able to limit weight loss caused by malnutrition in elderly participants.
3. Improves Performance
In addition to using leucine for bodybuilding, both professional and novice athletes alike often turn to this essential amino acid looking to bump their physical performance up to the next level.
One study conducted at the Institute of Sport and Exercise Science at James Cook University in Australia and published in the European Journal of Applied Physiology reported that taking leucine supplementation for six weeks significantly improved both endurance and upper-body power in competitive canoeists.
3. Improves Performance
In addition to using leucine for bodybuilding, both professional and novice athletes alike often turn to this essential amino acid looking to bump their physical performance up to the next level.
One study conducted at the Institute of Sport and Exercise Science at James Cook University in Australia and published in the European Journal of Applied Physiology reported that taking leucine supplementation for six weeks significantly improved both endurance and upper-body power in competitive canoeists.
Similarly, another study published in the European Journal of Clinical Nutrition in 2016 showed that leucine supplementation enhanced lean tissue mass and improved functional performance in older adults.
4. Aids in Fat Loss
If you're looking to build muscle and simultaneously shed some extra body fat, leucine may be just what you need. In fact, several studies have found that it can have some powerful effects when it comes to fat loss.
An animal model out of the University of Sao Paulo's Department of Food Science and Experimental Nutrition in Brazil showed that supplementing rats with a low dose of leucine for a six-week period resulted in increased fat loss compared to a control group. According to a 2015 review in Nutrients, this amino acid has also been shown to decrease fat accumulation during aging and prevent the development of diet-related obesity.
5. Promotes Muscle Recovery
Cramps and sore muscles are pesky problems that many people face after hitting the gym. Following an especially intense workout, these muscle aches can sometimes even be enough to keep you from the gym a few days, completely throwing off your schedule and delaying your fitness goals.
Studies have found some promising results on the potential role of leucine in muscle recovery. A review from the Department of Food Science and Human Nutrition at the University of Illinois reported that consuming leucine right after working out can help stimulate muscle recovery and muscle protein synthesis.
4. Aids in Fat Loss
If you're looking to build muscle and simultaneously shed some extra body fat, leucine may be just what you need. In fact, several studies have found that it can have some powerful effects when it comes to fat loss.
An animal model out of the University of Sao Paulo's Department of Food Science and Experimental Nutrition in Brazil showed that supplementing rats with a low dose of leucine for a six-week period resulted in increased fat loss compared to a control group. According to a 2015 review in Nutrients, this amino acid has also been shown to decrease fat accumulation during aging and prevent the development of diet-related obesity.
5. Promotes Muscle Recovery
Cramps and sore muscles are pesky problems that many people face after hitting the gym. Following an especially intense workout, these muscle aches can sometimes even be enough to keep you from the gym a few days, completely throwing off your schedule and delaying your fitness goals.
Studies have found some promising results on the potential role of leucine in muscle recovery. A review from the Department of Food Science and Human Nutrition at the University of Illinois reported that consuming leucine right after working out can help stimulate muscle recovery and muscle protein synthesis.
Another study conducted at the School of Sport and Exercise and the Institute of Food, Nutrition and Human Health at Massey University in New Zealand demonstrated that supplementation with this amino acid improved recovery and enhanced high-intensity endurance performance in male cyclists after training on consecutive days.
6. Stabilizes Blood Sugar
Hyperglycemia, or high blood sugar, can wreak havoc on your health. In the short term, high blood sugar can cause symptoms like fatigue, unintentional weight loss and increased thirst. Left unchecked for even longer, high blood sugar can have even more serious consequences, including nerve damage, kidney problems and a higher risk of skin infections.
Some research suggests that leucine may be able to help maintain normal blood sugar levels. A human study out of the VA Medical Center's Endocrine, Metabolism and Nutrition Section in Minneapolis and published in Metabolism showed that leucine taken alongside glucose helped stimulate insulin secretion and decrease blood sugar levels in participants.
6. Stabilizes Blood Sugar
Hyperglycemia, or high blood sugar, can wreak havoc on your health. In the short term, high blood sugar can cause symptoms like fatigue, unintentional weight loss and increased thirst. Left unchecked for even longer, high blood sugar can have even more serious consequences, including nerve damage, kidney problems and a higher risk of skin infections.
Some research suggests that leucine may be able to help maintain normal blood sugar levels. A human study out of the VA Medical Center's Endocrine, Metabolism and Nutrition Section in Minneapolis and published in Metabolism showed that leucine taken alongside glucose helped stimulate insulin secretion and decrease blood sugar levels in participants.
A 2014 in vitro study out of China also showed that leucine was able to facilitate insulin signaling and glucose uptake to help keep blood sugar levels in check.
Here are a few of the top food sources of leucine that you may want to consider adding to your diet to increase your intake of leucine:
Eggs
Spirulina
Elk meat
Chicken
Oats
Tuna fish
Grass-fed beef
Lentils
Turkey breast
Cottage cheese
Sesame seeds
Venison
Peanuts
Wheat germ
Hemp seeds
Leucine vs. Lysine
There are plenty of similarities between leucine and lysine in terms of structure, function and the way that your body uses these important amino acids.
Like leucine, lysine is also considered an essential amino acid, meaning that you must obtain it through the diet as your body is unable to synthesize it on its own. It's also considered a ketogenic amino acid, as it's broken down directly into acetyl-CoA, the molecule used to produce ketone bodies.
While L-leucine is primarily used for its muscle-building properties, lysine has been associated with a wider spectrum of potential L-lysine benefits. It's frequently used to prevent herpes outbreaks, reduce anxiety, support gut health, and decrease the risk of diabetes symptoms and complications.
Lysine is found in many of the same food sources as leucine. Foods like grass-fed beef, turkey, chicken, tuna, pumpkin seeds, eggs and white beans, in particular, contain a concentrated amount of lysine, but it's also available in supplement form and can be found in powders, capsules and creams.
L-Leucine Dosage and Uses
L-leucine is often used by athletes looking to increase muscle mass, enhance recovery and improve endurance and strength. It's also used to slow the natural breakdown of muscles that comes with advanced age.
Available in both capsule and powder form, it's generally used in doses between 2,000-5,000 milligrams per day for maximum effectiveness and is typically taken alone or alongside low-protein meals. As always, it's best to start at a lower dosage and work your way up slowly in order to assess your tolerance.
One of the most common complaints with leucine supplements is that leucine powder has an especially bitter, unpleasant taste. Masking the taste with natural sweeteners is one strategy often used to hide the intense flavor. You can also try blending it with drink mixes or adding it to a healthy smoothie to increase the palatability as well. Capsules are also available as an easy alternative to get in your daily serving, flavor-free.
History
Leucine was first discovered and isolated from cheese by a French chemist named Joseph Louis Proust in 1818. Just a year later, it was officially named and isolated from muscle fibers in its pure form by chemist and pharmacist Henri Braconnot.
The three branched-chain amino acids, including leucine along with isoleucine and valine, are among the nine essential amino acids that your body needs and account for about 35 percent of all essential amino acids found in muscle proteins.
In recent years, the importance of essential amino acids has come to light as more research continues to emerge. In 2002, the U.S. Institute of Medicine set the first official guidelines, recommending that adults should get at least 42 mg/kg body weight of leucine each day.
Today, branched-chain amino acids are widely used in the treatment of a range of conditions. Preliminary research suggests that certain branched-chain amino acids may have therapeutic effects for trauma and burn victims as well as conditions like hepatic encephalopathy.
Precautions and Interactions
Consuming the leucine found in foods is safe with minimal risk of side effects. Taking a leucine supplement, on the other hand, can increase the risk of leucine side effects like chronic fatigue and impaired coordination.
It may also interfere with the production of niacin from L-tryptophan and can aggravate symptoms of pellagra in those with a niacin deficiency. It can also reduce the release of serotonin, an important neurotransmitter involved in the regulation of mood and anxiety, as research out of the University of Pittsburgh School of Medicine's Department of Psychiatry at the Western Psychiatric Institute and Clinic and published in the Journal of Nutrition shows.
High doses of leucine can also be toxic and can cause increased levels of ammonia in the blood. Although there is no official upper tolerable intake level set for leucine, some studies suggest that intake should be limited to less than 500 mg/kg of body weight to minimize the risk of side effects.
For those with a condition called maple syrup urine disease (MSUD), intake of leucine and other branched-chain amino acids must be carefully monitored. This genetic condition, typically presenting in infants, is caused by the lack of an important enzyme used to break down branched-chain amino acids.
Leucine Foods
In addition to taking a leucine supplement, there are plenty of foods high in leucine that can help you get in your daily dose as well. It's found in a variety of protein sources, such as meat, cheese and plant-based protein foods.Here are a few of the top food sources of leucine that you may want to consider adding to your diet to increase your intake of leucine:
Eggs
Spirulina
Elk meat
Chicken
Oats
Tuna fish
Grass-fed beef
Lentils
Turkey breast
Cottage cheese
Sesame seeds
Venison
Peanuts
Wheat germ
Hemp seeds
Leucine vs. Lysine
There are plenty of similarities between leucine and lysine in terms of structure, function and the way that your body uses these important amino acids.
Like leucine, lysine is also considered an essential amino acid, meaning that you must obtain it through the diet as your body is unable to synthesize it on its own. It's also considered a ketogenic amino acid, as it's broken down directly into acetyl-CoA, the molecule used to produce ketone bodies.
While L-leucine is primarily used for its muscle-building properties, lysine has been associated with a wider spectrum of potential L-lysine benefits. It's frequently used to prevent herpes outbreaks, reduce anxiety, support gut health, and decrease the risk of diabetes symptoms and complications.
Lysine is found in many of the same food sources as leucine. Foods like grass-fed beef, turkey, chicken, tuna, pumpkin seeds, eggs and white beans, in particular, contain a concentrated amount of lysine, but it's also available in supplement form and can be found in powders, capsules and creams.
L-Leucine Dosage and Uses
L-leucine is often used by athletes looking to increase muscle mass, enhance recovery and improve endurance and strength. It's also used to slow the natural breakdown of muscles that comes with advanced age.
Available in both capsule and powder form, it's generally used in doses between 2,000-5,000 milligrams per day for maximum effectiveness and is typically taken alone or alongside low-protein meals. As always, it's best to start at a lower dosage and work your way up slowly in order to assess your tolerance.
One of the most common complaints with leucine supplements is that leucine powder has an especially bitter, unpleasant taste. Masking the taste with natural sweeteners is one strategy often used to hide the intense flavor. You can also try blending it with drink mixes or adding it to a healthy smoothie to increase the palatability as well. Capsules are also available as an easy alternative to get in your daily serving, flavor-free.
History
Leucine was first discovered and isolated from cheese by a French chemist named Joseph Louis Proust in 1818. Just a year later, it was officially named and isolated from muscle fibers in its pure form by chemist and pharmacist Henri Braconnot.
The three branched-chain amino acids, including leucine along with isoleucine and valine, are among the nine essential amino acids that your body needs and account for about 35 percent of all essential amino acids found in muscle proteins.
In recent years, the importance of essential amino acids has come to light as more research continues to emerge. In 2002, the U.S. Institute of Medicine set the first official guidelines, recommending that adults should get at least 42 mg/kg body weight of leucine each day.
Today, branched-chain amino acids are widely used in the treatment of a range of conditions. Preliminary research suggests that certain branched-chain amino acids may have therapeutic effects for trauma and burn victims as well as conditions like hepatic encephalopathy.
Precautions and Interactions
Consuming the leucine found in foods is safe with minimal risk of side effects. Taking a leucine supplement, on the other hand, can increase the risk of leucine side effects like chronic fatigue and impaired coordination.
It may also interfere with the production of niacin from L-tryptophan and can aggravate symptoms of pellagra in those with a niacin deficiency. It can also reduce the release of serotonin, an important neurotransmitter involved in the regulation of mood and anxiety, as research out of the University of Pittsburgh School of Medicine's Department of Psychiatry at the Western Psychiatric Institute and Clinic and published in the Journal of Nutrition shows.
High doses of leucine can also be toxic and can cause increased levels of ammonia in the blood. Although there is no official upper tolerable intake level set for leucine, some studies suggest that intake should be limited to less than 500 mg/kg of body weight to minimize the risk of side effects.
For those with a condition called maple syrup urine disease (MSUD), intake of leucine and other branched-chain amino acids must be carefully monitored. This genetic condition, typically presenting in infants, is caused by the lack of an important enzyme used to break down branched-chain amino acids.
This can lead to a buildup of compounds like leucine and ketoacids in the blood, causing symptoms, such as lethargy, weight loss, irritability and even neurological damage. Individuals with this condition should be followed closely by a doctor and dietitian to determine the best course of treatment.
Research is limited on the effects of leucine in women who are pregnant and breastfeeding, so it's best to talk with your doctor before starting supplementation. Additionally, if you experience any persistent adverse side effects while taking leucine supplements, be sure to consult with a qualified health care professional.
Final Thoughts
Leucine is one of three branched-chain amino acids. It's also considered an essential amino acid, meaning that your body is unable to synthesize it, so it must be obtained it through food sources.
It's been shown to promote and preserve muscle mass, improve athletic performance, increase fat loss, stabilize blood sugar levels and support muscle recovery.
It can be taken in supplement form or consumed through protein foods like meat, seafood, poultry, eggs, dairy, nuts and seeds.
While this amino acid found in foods can be safely consumed by most, high doses from supplements can cause side effects and toxicity.
For best results, enjoy a variety of leucine-rich foods in combination with a nutritious and well-rounded diet to take advantage of the multitude of benefits this essential amino acid can provide.
Research is limited on the effects of leucine in women who are pregnant and breastfeeding, so it's best to talk with your doctor before starting supplementation. Additionally, if you experience any persistent adverse side effects while taking leucine supplements, be sure to consult with a qualified health care professional.
Final Thoughts
Leucine is one of three branched-chain amino acids. It's also considered an essential amino acid, meaning that your body is unable to synthesize it, so it must be obtained it through food sources.
It's been shown to promote and preserve muscle mass, improve athletic performance, increase fat loss, stabilize blood sugar levels and support muscle recovery.
It can be taken in supplement form or consumed through protein foods like meat, seafood, poultry, eggs, dairy, nuts and seeds.
While this amino acid found in foods can be safely consumed by most, high doses from supplements can cause side effects and toxicity.
For best results, enjoy a variety of leucine-rich foods in combination with a nutritious and well-rounded diet to take advantage of the multitude of benefits this essential amino acid can provide.
Green Peas, High-Fiber, Protein-Rich
Green Peas: The High-Fiber, Protein-Rich Powerhouse for Weight Loss & More
Green peas may be tiny, but they pack in tons of nutrients and health benefits. Rich in both pea protein and fiber to boost weight loss and digestion, green peas also boast a high amount of antioxidants as well as micronutrients, such as vitamin K, vitamin C and manganese.
Besides being super nutritious, there are tons of ways to enjoy this delicious vegetable. Green peas can be consumed raw, cooked, boiled, or blended into soups and spreads. They can even be used to help bump up the nutritional value of some desserts while also adding a vibrant green hue.
With the versatility and numerous health benefits, there are plenty of reasons to give this healthy veggie a try. Keep reading for why you should add green peas to your diet, plus some quick and easy ways to enjoy.
What Are Green Peas?
Technically speaking, green peas are the seed of the pod-fruit Pisium sativum. They are made up of pods that contain several small peas that are either green or yellow in color and, interestingly enough, are actually considered a fruit rather than a vegetable since they have seeds and develop from the ovary of the pea flower.
Despite being botanically classified as a fruit, green peas are most often used as vegetables in cooking. Different pea varieties, such as snow peas, sweet peas and sugar snap peas, are enjoyed raw or cooked and added to everything from soups to stir-fries and desserts.
With a rich history of culinary use, green peas are considered a staple in many types of cuisines and can be found in Indian, Chinese, Mediterranean and British dishes alike.
Packed with disease-fighting antioxidants, fiber and protein, green peas have been associated with a number of potential health benefits. Adding green peas into your diet may help support healthy digestion, keep your blood sugar in check and even promote weight loss.
Green Peas Benefits
Aid in Weight Loss
Rich in Protein
Support Blood Sugar Control
Promote Healthy Digestion
May Protect Against Cancer
1. Aid in Weight Loss
Low in green pea calories yet rich in both protein and fiber, adding a few servings of green peas into your diet can work wonders for your waistline. The fiber and protein both help keep you feeling full to ward off cravings and reduce appetite, ramping up weight loss even more.
So how does it work? Protein slows the emptying of the stomach and has also been shown to reduce levels of ghrelin, the hormone that's responsible for stimulating hunger. Meanwhile, fiber is digested very slowly, which helps promote satiety to aid in weight loss.
For best results, be sure to combine peas with plenty of other high-fiber protein foods to reduce your appetite even more. A few examples of nutrient-dense foods that can seamlessly fit into a weight loss diet include green beans, lentils, whole grains, nuts and seeds.
2. Rich in Protein
Protein is an integral component of overall health. Not only does it make up the foundation of your hair, skin, muscles and bones, but it's also used by the body to build and repair tissues as well as synthesize important hormones and enzymes. A protein deficiency can wreak havoc on health, causing symptoms like impaired immunity, stunted growth and decreased energy levels.
Green peas are an excellent source of pea protein, with each cup providing a whopping 8.6 grams. This puts the green peas protein content right on par with other top plant-based protein foods, such as hemp seeds, quinoa, amaranth and nutritional yeast.
3. Support Blood Sugar Control
Loaded with both protein and fiber, green peas can help manage blood sugar levels to prevent diabetes symptoms like fatigue, increased urination and headaches. Fiber works by slowing the absorption of sugar in the bloodstream to aid in maintaining normal blood sugar levels. Meanwhile, upping your intake of protein has been shown to decrease blood sugar in people with type 2 diabetes.
Not only that, but green peas also have a relatively low glycemic index, which is a measure of how much your blood sugar increases after eating a certain food. According to a review published in the American Journal of Clinical Nutrition, eating lots of foods with a low glycemic index, such as peas, may be associated with a lower risk of developing diabetes.
4. Promote Healthy Digestion
With 8.8 grams of dietary fiber per serving, a single cup of green peas can knock out up to 35 percent of your daily fiber needs. Incorporating more high-fiber foods into your diet can have a beneficial effect on several aspects of health, especially when it comes to digestion.
Fiber moves through the gastrointestinal tract undigested, adding bulk to the stool to increase stool frequency and promote regularity. Fiber may also be beneficial in the treatment of digestive conditions, such as gastroesophageal reflux (GERD), stomach ulcers, diverticulitis and hemorrhoids.
5. May Protect Against Cancer
Green peas are packed with antioxidants that can help fight free radicals to relieve inflammation and reduce oxidative damage to cells. Thanks to the high concentration of antioxidants in green peas, they have even been shown to have anticancer properties in some in vitro studies.
Saponins, in particular, are a type of antioxidant found in green peas that may help inhibit tumor growth and kill off cancer cells. In fact, a 2009 review out of Canada reported that the saponins found in green peas and other legumes may have therapeutic effects against several different types of cancers. Another review published in Filoterapia noted that saponins have been shown to prevent the growth and spread of cancer cells in some in vitro studies.
This anticancer activity is one of the reasons green peas among the top cancer-fighting foods around.
One cup (about 160 grams) of cooked green peas contains approximately:
134 calories
25 grams carbohydrates
8.6 grams protein
0.4 gram fat
8.8 grams dietary fiber
41.4 micrograms vitamin K (52 percent DV)
0.8 milligram manganese (42 percent DV)
22.7 milligrams vitamin C (38 percent DV)
0.4 milligram thiamine (28 percent DV)
1,282 international units vitamin A (26 percent DV)
101 micrograms folate (25 percent DV)
187 milligrams phosphorus (19 percent DV)
0.3 milligram vitamin B6 (17 percent DV)
3.2 milligrams niacin (16 percent DV)
62.4 milligrams magnesium (16 percent DV)
0.2 milligram riboflavin (14 percent DV)
0.3 milligram copper (14 percent DV)
2.5 milligrams iron (14 percent DV)
1.9 milligrams zinc (13 percent DV)
434 milligrams potassium (12 percent DV)
In addition to the nutrients listed above, green peas also contain a small amount of selenium, pantothenic acid, calcium and vitamin E.
Types of Peas: Green Peas vs. Other Peas
There are several different types of green peas that each have minute differences in terms of taste and appearance, including snow peas, snap peas and sweet peas.
Snow peas are flat and contain small peas with an edible pod that can be consumed raw or cooked and added to dishes like stir-fries.
Sugar snap peas, on the other hand, have a much sweeter flavor and are a bit crunchier. You can eat the entire pod of sugar snap peas and they can be either cooked or consumed raw.
Meanwhile, sweet peas, which are sometimes called English peas or garden peas, are the most common type of peas and are often found frozen or canned. These peas have a slightly sweet yet mild flavor and need to be removed from the pod before consuming.
Green split peas, another common ingredient found in many kitchen pantries, is actually made from peas that have been dried, peeled and split. They are a staple in many types of Indian dishes as well as split pea soup.
In addition to green peas, cowpeas, such as black-eyed peas, are another popular pea variety.
Packed with disease-fighting antioxidants, fiber and protein, green peas have been associated with a number of potential health benefits. Adding green peas into your diet may help support healthy digestion, keep your blood sugar in check and even promote weight loss.
Green Peas Benefits
Aid in Weight Loss
Rich in Protein
Support Blood Sugar Control
Promote Healthy Digestion
May Protect Against Cancer
1. Aid in Weight Loss
Low in green pea calories yet rich in both protein and fiber, adding a few servings of green peas into your diet can work wonders for your waistline. The fiber and protein both help keep you feeling full to ward off cravings and reduce appetite, ramping up weight loss even more.
So how does it work? Protein slows the emptying of the stomach and has also been shown to reduce levels of ghrelin, the hormone that's responsible for stimulating hunger. Meanwhile, fiber is digested very slowly, which helps promote satiety to aid in weight loss.
For best results, be sure to combine peas with plenty of other high-fiber protein foods to reduce your appetite even more. A few examples of nutrient-dense foods that can seamlessly fit into a weight loss diet include green beans, lentils, whole grains, nuts and seeds.
2. Rich in Protein
Protein is an integral component of overall health. Not only does it make up the foundation of your hair, skin, muscles and bones, but it's also used by the body to build and repair tissues as well as synthesize important hormones and enzymes. A protein deficiency can wreak havoc on health, causing symptoms like impaired immunity, stunted growth and decreased energy levels.
Green peas are an excellent source of pea protein, with each cup providing a whopping 8.6 grams. This puts the green peas protein content right on par with other top plant-based protein foods, such as hemp seeds, quinoa, amaranth and nutritional yeast.
3. Support Blood Sugar Control
Loaded with both protein and fiber, green peas can help manage blood sugar levels to prevent diabetes symptoms like fatigue, increased urination and headaches. Fiber works by slowing the absorption of sugar in the bloodstream to aid in maintaining normal blood sugar levels. Meanwhile, upping your intake of protein has been shown to decrease blood sugar in people with type 2 diabetes.
Not only that, but green peas also have a relatively low glycemic index, which is a measure of how much your blood sugar increases after eating a certain food. According to a review published in the American Journal of Clinical Nutrition, eating lots of foods with a low glycemic index, such as peas, may be associated with a lower risk of developing diabetes.
4. Promote Healthy Digestion
With 8.8 grams of dietary fiber per serving, a single cup of green peas can knock out up to 35 percent of your daily fiber needs. Incorporating more high-fiber foods into your diet can have a beneficial effect on several aspects of health, especially when it comes to digestion.
Fiber moves through the gastrointestinal tract undigested, adding bulk to the stool to increase stool frequency and promote regularity. Fiber may also be beneficial in the treatment of digestive conditions, such as gastroesophageal reflux (GERD), stomach ulcers, diverticulitis and hemorrhoids.
5. May Protect Against Cancer
Green peas are packed with antioxidants that can help fight free radicals to relieve inflammation and reduce oxidative damage to cells. Thanks to the high concentration of antioxidants in green peas, they have even been shown to have anticancer properties in some in vitro studies.
Saponins, in particular, are a type of antioxidant found in green peas that may help inhibit tumor growth and kill off cancer cells. In fact, a 2009 review out of Canada reported that the saponins found in green peas and other legumes may have therapeutic effects against several different types of cancers. Another review published in Filoterapia noted that saponins have been shown to prevent the growth and spread of cancer cells in some in vitro studies.
This anticancer activity is one of the reasons green peas among the top cancer-fighting foods around.
Green Peas Nutrition
Take one look at the green peas nutrition facts and you'll quickly notice that each serving contains a long list of important vitamins and minerals. Green peas are low in calories but high in fiber and protein, plus an array of micronutrients, such as vitamin K, manganese, vitamin C and thiamine.One cup (about 160 grams) of cooked green peas contains approximately:
134 calories
25 grams carbohydrates
8.6 grams protein
0.4 gram fat
8.8 grams dietary fiber
41.4 micrograms vitamin K (52 percent DV)
0.8 milligram manganese (42 percent DV)
22.7 milligrams vitamin C (38 percent DV)
0.4 milligram thiamine (28 percent DV)
1,282 international units vitamin A (26 percent DV)
101 micrograms folate (25 percent DV)
187 milligrams phosphorus (19 percent DV)
0.3 milligram vitamin B6 (17 percent DV)
3.2 milligrams niacin (16 percent DV)
62.4 milligrams magnesium (16 percent DV)
0.2 milligram riboflavin (14 percent DV)
0.3 milligram copper (14 percent DV)
2.5 milligrams iron (14 percent DV)
1.9 milligrams zinc (13 percent DV)
434 milligrams potassium (12 percent DV)
In addition to the nutrients listed above, green peas also contain a small amount of selenium, pantothenic acid, calcium and vitamin E.
Types of Peas: Green Peas vs. Other Peas
There are several different types of green peas that each have minute differences in terms of taste and appearance, including snow peas, snap peas and sweet peas.
Snow peas are flat and contain small peas with an edible pod that can be consumed raw or cooked and added to dishes like stir-fries.
Sugar snap peas, on the other hand, have a much sweeter flavor and are a bit crunchier. You can eat the entire pod of sugar snap peas and they can be either cooked or consumed raw.
Meanwhile, sweet peas, which are sometimes called English peas or garden peas, are the most common type of peas and are often found frozen or canned. These peas have a slightly sweet yet mild flavor and need to be removed from the pod before consuming.
Green split peas, another common ingredient found in many kitchen pantries, is actually made from peas that have been dried, peeled and split. They are a staple in many types of Indian dishes as well as split pea soup.
In addition to green peas, cowpeas, such as black-eyed peas, are another popular pea variety.
Cowpeas are a legume that belong to the same family of plants as green peas but are cooked and consumed in different ways. While green peas can be enjoyed raw, cowpeas are generally cooked around 25-30 minutes and then added to salads, curries, stews or soups.
Both are high in fiber and protein, but green peas contain more vitamin K and vitamin C while cowpeas are a richer source of micronutrients like folate and iron.
Green Peas in Ayurveda and TCM
Like other fruits and vegetables, green peas fit right into both Ayurveda and Traditional Chinese Medicine.
On an Ayurvedic diet, green peas work especially well for vata and pitta doshas and are believed to improve digestion, reduce appetite, relieve nausea and decrease inflammation. They are also said to have an alkalizing effect, which can help balance the pH of the body.
In Traditional Chinese Medicine, on the other hand, green peas are used to strengthen the spleen and stomach, enhance digestion, lubricate the intestines, and aid in fluid balance. In particular, peas are often utilized to treat conditions like indigestion, constipation and bloating, all thanks to their powerful medicinal properties.
Where to Find and How to Use Green Peas
Green peas are easy to find in most supermarkets. In fact, you can usually find most green pea varieties at your local grocery store with little trouble, including sweet peas, sugar snap peas and snow peas. In addition to buying them fresh, canned or frozen green peas are also available and can be used in the same way in most recipes.
Green Peas in Ayurveda and TCM
Like other fruits and vegetables, green peas fit right into both Ayurveda and Traditional Chinese Medicine.
On an Ayurvedic diet, green peas work especially well for vata and pitta doshas and are believed to improve digestion, reduce appetite, relieve nausea and decrease inflammation. They are also said to have an alkalizing effect, which can help balance the pH of the body.
In Traditional Chinese Medicine, on the other hand, green peas are used to strengthen the spleen and stomach, enhance digestion, lubricate the intestines, and aid in fluid balance. In particular, peas are often utilized to treat conditions like indigestion, constipation and bloating, all thanks to their powerful medicinal properties.
Where to Find and How to Use Green Peas
Green peas are easy to find in most supermarkets. In fact, you can usually find most green pea varieties at your local grocery store with little trouble, including sweet peas, sugar snap peas and snow peas. In addition to buying them fresh, canned or frozen green peas are also available and can be used in the same way in most recipes.
Although commonly considered little more than a side dish, green peas can actually be an incredibly versatile dietary component. They can be added raw to salads, boiled and blended into soups, or added to pastas, rice dishes and risottos.
Peas can also be pureed into dips and spreads. They're the perfect way to spice up your guacamole or make a batch of pesto, which can be added to sandwiches or used as a delicious veggie dip.
Because of their mild yet slightly sweet taste, green peas can even work well in some desserts. Peas can be added to cookies, cakes, cupcakes and puddings to squeeze in some extra nutrients while still satisfying your sweet tooth.
History
Green peas have been grown for centuries and were one of the first cultivated crops, although they were originally grown solely for their dry seeds. Their name is believed to stem from the Greek word pison, which later turned into pise and then pease. By 1600, the last two letters had been dropped to form the word pea that we still use today.
Archaeologists have found evidence of wild pea consumption dating all the way back to the year 9,750 B.C. Written records of green peas can even be traced all the way back to the 3rd century B.C. when Greek philosopher Theophrastus mentioned that peas, among other pulses and legumes, are sown late in the winter due to their tenderness.
Peas can also be pureed into dips and spreads. They're the perfect way to spice up your guacamole or make a batch of pesto, which can be added to sandwiches or used as a delicious veggie dip.
Because of their mild yet slightly sweet taste, green peas can even work well in some desserts. Peas can be added to cookies, cakes, cupcakes and puddings to squeeze in some extra nutrients while still satisfying your sweet tooth.
History
Green peas have been grown for centuries and were one of the first cultivated crops, although they were originally grown solely for their dry seeds. Their name is believed to stem from the Greek word pison, which later turned into pise and then pease. By 1600, the last two letters had been dropped to form the word pea that we still use today.
Archaeologists have found evidence of wild pea consumption dating all the way back to the year 9,750 B.C. Written records of green peas can even be traced all the way back to the 3rd century B.C. when Greek philosopher Theophrastus mentioned that peas, among other pulses and legumes, are sown late in the winter due to their tenderness.
Peas were also an important part of the diet in Rome; in fact, the ancient Roman cookbook Apicius even included nine recipes for cooking dried peas with herbs, meat and various other vegetables.
During the Middle Ages, peas were an important ingredient that helped ward off famine. In later years, peas became more of a luxury and were even considered a delicacy in some parts of Europe.
During the Middle Ages, peas were an important ingredient that helped ward off famine. In later years, peas became more of a luxury and were even considered a delicacy in some parts of Europe.
By the 1800s, however, canned vegetables helped make peas even more affordable, allowing everyone to enjoy the taste and health benefits of green peas.
Just a century later in the 1920s, the rise of frozen foods, including frozen peas, helped extend the shelf life and skyrocket the popularity of this nutritious vegetable even more.
Precautions
Although generally safe for consumption, some people have reported allergic reactions after consuming green peas. For these individuals, eating peas can trigger food allergy symptoms, such as hives, swelling, itching, nausea and skin rashes. If you experience these or any other adverse side effects after eating green peas, discontinue use and talk to your doctor.
Because peas are high in fiber, they may also cause gastrointestinal problems in some individuals. They also contain lectins, a type of carbohydrate that is fermented in the gut, which can worsen symptoms even more. Some of the most common side effects of green peas include bloating, nausea and flatulence.
Precautions
Although generally safe for consumption, some people have reported allergic reactions after consuming green peas. For these individuals, eating peas can trigger food allergy symptoms, such as hives, swelling, itching, nausea and skin rashes. If you experience these or any other adverse side effects after eating green peas, discontinue use and talk to your doctor.
Because peas are high in fiber, they may also cause gastrointestinal problems in some individuals. They also contain lectins, a type of carbohydrate that is fermented in the gut, which can worsen symptoms even more. Some of the most common side effects of green peas include bloating, nausea and flatulence.
If you notice any digestive issues after eating green peas, try soaking your green peas before consuming to reduce the amount of lectins, and be sure to keep your intake in moderation.
Additionally, green peas contain antinutrients, which are substances that can interfere with the absorption of certain vitamins and minerals. While this shouldn't be a major concern for most people, it may be something to keep in mind, especially if green peas make up a major part of your diet.
Additionally, green peas contain antinutrients, which are substances that can interfere with the absorption of certain vitamins and minerals. While this shouldn't be a major concern for most people, it may be something to keep in mind, especially if green peas make up a major part of your diet.
To minimize the amount of antinutrients in your diet, opt for fully cooked peas over raw peas, keep intake in moderation and try soaking or sprouting your peas before consumption.
Final Thoughts
Green peas are a type of seed from the pod-fruit Pisium sativum. Although they are technically considered a fruit, they are typically used as a vegetable and served in side dishes and main courses alike.
Nutritionally, peas are high in fiber and protein, plus vitamin K, manganese and vitamin C. They also contain powerful antioxidants that can protect against chronic disease.
Other green peas benefits include improved digestion, better blood sugar control and increased weight loss.
Snow peas, sugar snap peas and sweet peas are all different types of green peas. Split peas are made of peas that have been dried, peeled and split.
Enjoy them raw or cooked as part of a healthy diet to take advantage of all of the unique health benefits that they have to offer.
Final Thoughts
Green peas are a type of seed from the pod-fruit Pisium sativum. Although they are technically considered a fruit, they are typically used as a vegetable and served in side dishes and main courses alike.
Nutritionally, peas are high in fiber and protein, plus vitamin K, manganese and vitamin C. They also contain powerful antioxidants that can protect against chronic disease.
Other green peas benefits include improved digestion, better blood sugar control and increased weight loss.
Snow peas, sugar snap peas and sweet peas are all different types of green peas. Split peas are made of peas that have been dried, peeled and split.
Enjoy them raw or cooked as part of a healthy diet to take advantage of all of the unique health benefits that they have to offer.