Kohlrabi, Disease-Fighting Powerhouse
Kohlrabi: A Disease-Fighting, Phytochemical Powerhouse
Kohlrabi, the name alone sounds kind of exotic and intimidating. Is it a car? Is it a city?
Nope, it's a vegetable! Correct pronunciation: coal-ROB-ee.
Before you get scared off kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Notably, it's one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs being attained by consuming just one cup of kohlrabi!
Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.
What does it even taste like? The taste of kohlrabi is similar to a broccoli stem, but milder and sweeter. Some also describe its taste as somewhere between a mild radish, cabbage and jicama.
It is a member of the same family (Brassicaceae) as the more well-known likes of kale, Brussels sprouts, broccoli and cauliflower. The whole kohlrabi plant is edible minus its slender root.
The kohlrabi you purchase most likely is half bulb, half greens. The edible bulb or stem can be green, white or purple, depending on the variety. The leaves have a taste similar to collard greens, but less intense. Like its relatives, it is loaded with phytochemicals that help prevent damage to the cells of our bodies and improve our overall health.
Kohlrabi is not widely grown commercially, but consumers are gaining awareness of this versatile vegetable. In Germany, however, kohlrabi has been a staple of German cuisine for hundreds of years. The German translation of kohlrabi is cabbage turnip. It has also become a vegetable staple in northern India.
There are several varieties of kohlrabi commonly grown, including White Vienna, Purple Vienna, Grand Duke, Gigante (also known as Superschmelz), Purple Danube and White Danube. The coloration of the purple types is just superficial the edible parts are all pale yellow.
1 cup (135 grams) of kohlrabi contains:
36 calories
8.4 grams carbohydrates
2.6 grams protein
0 grams fat
4.9 grams fiber
83.7 milligrams vitamin C (140 percent DV)
472 milligrams potassium (13.5 percent DV)
0.2 milligrams B6 (10 percent DV)
62 milligrams phosphorus (6.2 percent DV)
22 micrograms folate (5.5 percent DV)
0.1 milligrams thiamine (4.7 percent DV)
32 milligrams calcium (3.2 percent DV)
Kohlrabi is a member of the champion cancer-fighting family of cruciferous vegetables. Components of cruciferous vegetables have shown their ability to stop the growth of cancer cells, including tumors of the breast, endometrium, lung, colon, liver, colon and cervix.
A unique aspect of cruciferous vegetables is that they are rich sources of sulfur-containing compounds known as glucosinolates, which support detoxification and the production of indole-3-carbinol and isothiocyanates, which greatly reduce the risk of breast, colon and lung cancer.
These powerful compounds that kohlrabi contain make it a strong cancer-fighting food, as these compounds help prevent cancer by enhancing the elimination of carcinogens before they can damage DNA or by altering cell-signaling pathways in ways that help prevent normal cells from being transformed into cancerous cells.
An extensive review of epidemiological studies reported that the majority (67 percent) of 87 case-control studies found an inverse association between some type of cruciferous vegetable intake and cancer risk. The American Institute for Cancer Research even includes a recipe for braised kohlrabi on its website as natural cancer prevention.
2. Improves Heart Health
Diets rich in vegetables like kohlrabi protect against cardiovascular disease. A large study of adults ranging in age from 25 years to 74 years showed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.
In the Journal of Nutrition, a meta-analysis of cohort studies shows that fruit and vegetable consumption is inversely associated with the risk of coronary heart disease. By incorporating more vegetables like kohlrabi in your diet, you can improve the current condition of one of your most vital organs!
3. Decreases the Risk of Diabetes and Obesity Like other fruits and vegetables, kohlrabi contains high amounts of water and fiber, which can enhance satiety, reduce energy intake and, consequently, decrease body weight. Since obesity is one of the main risk factors for type 2 diabetes, by preventing obesity through a healthy diet including vegetables like kohlrabi, you can directly decrease your likelihood of developing diabetes.
If you have the disease already, you can begin to reverse diabetes naturally and lessen your need for blood sugar-regulating medications by improving your diet with the inclusion of more vegetables like kohlrabi. One study of 2,332 Finnish men showed that higher intakes of fruit, berries and vegetables including kohlrabi may result in a reduced risk of type 2 diabetes.
4. Lowers Blood Pressure
High blood pressure or hypertension is a common health condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems like heart disease, heart attack and stroke. Scary fact: You can have high blood pressure for years without even knowing it because there aren't always obvious symptoms.
One of the best natural ways to lower blood pressure is through your diet. A healthy diet high in vegetables like kohlrabi is crucial when it comes to lowering blood pressure to a healthy place. Over 60 million Americans have high blood pressure, including more than half of all Americans aged 65-74.
Low levels of vitamin C have been associated with high blood pressure as well as gallbladder disease, stroke, some cancers and arteriosclerosis. By getting enough vitamin C from your diet through the consumption of fruits and vegetables, you may help reduce the risk of developing high blood pressure and other serious health issues.
By eating kohlrabi regularly, you can easily and significantly increase your vitamin C intake since just one cup of kohlrabi fulfills 140 percent of your daily needs!
5. Reduces C-Reactive Protein
C-reactive protein is produced in the liver and is a blood test marker for inflammation in the body. It's one of a group of proteins called acute phase reactants that go up in response to disease-causing inflammation.
A study published in The American Journal of Clinical Nutrition investigated the effects of low, medium and high intakes of vegetables and fruit on markers of immune functions, including nonspecific markers of inflammation. The study found that a high intake of carotenoid-rich fruit and vegetables, including kohlrabi, reduces plasma C-reactive protein.
The lower your level of C-reactive protein, the lower your risk for cardiovascular disease and other serious inflammatory health issues. Another great reason to include lots of kohlrabi in your diet regularly!
Storing and Cooking
Kohlrabi is a cool-weather crop, which means that it's at its best from early fall through spring. Choose one with a bulb that is not cracked and leaves that are unblemished. The bulb should ideally be about three to four inches in diameter.
When it comes time to store kohlrabi, cut off the leaves, wrap them in a damp paper towel and place them in a plastic bag. The leaves can then be stored in the refrigerator for three to four days. The bulb can be stored separately loose in the refrigerator for several weeks. You know the bulb has been in the fridge too long when it begins to feel soft. As with any vegetable, the sooner you use it, the fresher and better it will be.
Before using it raw or cooked, it’s key to peel it thoroughly. Beneath the thick, hard skin of the bulb is another fibrous layer, which should also be peeled away. Peel until you reach the light layer of crisp flesh.
If you can get it with the greens attached, you can cook the greens as you would turnip greens or kale. When it comes to the bulb, cooking methods include steaming, boiling, roasting or sauting. Kohlrabi can also be added to stews, soups and stir-fry dishes, and it can be used raw, too! Add it to salads sliced or shredded or use it has a vehicle for dips like hummus.
Recipes
Substitute kohlrabi leaves for kale in this recipe for Massaged Kale Salad and in 10 minutes you will have a delicious side dish or snack loaded with nutrients and flavor. You can use the bulb and make some Kohlrabi Homefries browned in a small amount of oil and seasoned with some tasty spices.
Also, try one of our latest mouthwatering, vegetable-centric recipes: healthy and super-satisfying Curried Cauliflower Soup that includes kohlrabi!
Side Effects
If you know that you have a food allergy to another cruciferous vegetable or have issues with cruciferous vegetables in general, then check with your doctor before consuming kohlrabi.
An allergy to this vegetable is not common, so most likely it shouldn't cause any negative side effects.
Final Thoughts
Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.
It also improves heart health, decreases the risk of obesity, lowers blood pressure and decreases C-reactive protein, which can benefit the heart.
There are many ways to incorporate this health-promoting vegetable into your diet. It can also be added to stews, soups and stir-fry dishes, and it can be used raw, too.
Before you get scared off kohlrabi is delicious, super easy to prepare and loaded with healthy nutrients. Notably, it's one of the top vitamin C foods, with more than 100 percent of your daily vitamin C needs being attained by consuming just one cup of kohlrabi!
Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.
What Is Kohlrabi?
You may have spotted kohlrabi at your local farmers market and wondered what on earth it was. More recently, it has made its way to mainstream grocery store shelves, so thankfully it should be easier to find after your read this article (and you'll definitely know what it is now)!What does it even taste like? The taste of kohlrabi is similar to a broccoli stem, but milder and sweeter. Some also describe its taste as somewhere between a mild radish, cabbage and jicama.
It is a member of the same family (Brassicaceae) as the more well-known likes of kale, Brussels sprouts, broccoli and cauliflower. The whole kohlrabi plant is edible minus its slender root.
The kohlrabi you purchase most likely is half bulb, half greens. The edible bulb or stem can be green, white or purple, depending on the variety. The leaves have a taste similar to collard greens, but less intense. Like its relatives, it is loaded with phytochemicals that help prevent damage to the cells of our bodies and improve our overall health.
Kohlrabi is not widely grown commercially, but consumers are gaining awareness of this versatile vegetable. In Germany, however, kohlrabi has been a staple of German cuisine for hundreds of years. The German translation of kohlrabi is cabbage turnip. It has also become a vegetable staple in northern India.
There are several varieties of kohlrabi commonly grown, including White Vienna, Purple Vienna, Grand Duke, Gigante (also known as Superschmelz), Purple Danube and White Danube. The coloration of the purple types is just superficial the edible parts are all pale yellow.
Nutrition Facts
Kohlrabi (Brassica oleracea) is technically a form of cabbage. It's native to Europe and is sometimes called a German turnip.1 cup (135 grams) of kohlrabi contains:
36 calories
8.4 grams carbohydrates
2.6 grams protein
0 grams fat
4.9 grams fiber
83.7 milligrams vitamin C (140 percent DV)
472 milligrams potassium (13.5 percent DV)
0.2 milligrams B6 (10 percent DV)
62 milligrams phosphorus (6.2 percent DV)
22 micrograms folate (5.5 percent DV)
0.1 milligrams thiamine (4.7 percent DV)
32 milligrams calcium (3.2 percent DV)
Health Benefits
1. Fights CancerKohlrabi is a member of the champion cancer-fighting family of cruciferous vegetables. Components of cruciferous vegetables have shown their ability to stop the growth of cancer cells, including tumors of the breast, endometrium, lung, colon, liver, colon and cervix.
A unique aspect of cruciferous vegetables is that they are rich sources of sulfur-containing compounds known as glucosinolates, which support detoxification and the production of indole-3-carbinol and isothiocyanates, which greatly reduce the risk of breast, colon and lung cancer.
These powerful compounds that kohlrabi contain make it a strong cancer-fighting food, as these compounds help prevent cancer by enhancing the elimination of carcinogens before they can damage DNA or by altering cell-signaling pathways in ways that help prevent normal cells from being transformed into cancerous cells.
An extensive review of epidemiological studies reported that the majority (67 percent) of 87 case-control studies found an inverse association between some type of cruciferous vegetable intake and cancer risk. The American Institute for Cancer Research even includes a recipe for braised kohlrabi on its website as natural cancer prevention.
2. Improves Heart Health
Diets rich in vegetables like kohlrabi protect against cardiovascular disease. A large study of adults ranging in age from 25 years to 74 years showed that there is an inverse association of fruit and vegetable intake with the risk of cardiovascular disease and all-cause mortality in the general U.S. population.
In the Journal of Nutrition, a meta-analysis of cohort studies shows that fruit and vegetable consumption is inversely associated with the risk of coronary heart disease. By incorporating more vegetables like kohlrabi in your diet, you can improve the current condition of one of your most vital organs!
3. Decreases the Risk of Diabetes and Obesity Like other fruits and vegetables, kohlrabi contains high amounts of water and fiber, which can enhance satiety, reduce energy intake and, consequently, decrease body weight. Since obesity is one of the main risk factors for type 2 diabetes, by preventing obesity through a healthy diet including vegetables like kohlrabi, you can directly decrease your likelihood of developing diabetes.
If you have the disease already, you can begin to reverse diabetes naturally and lessen your need for blood sugar-regulating medications by improving your diet with the inclusion of more vegetables like kohlrabi. One study of 2,332 Finnish men showed that higher intakes of fruit, berries and vegetables including kohlrabi may result in a reduced risk of type 2 diabetes.
4. Lowers Blood Pressure
High blood pressure or hypertension is a common health condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems like heart disease, heart attack and stroke. Scary fact: You can have high blood pressure for years without even knowing it because there aren't always obvious symptoms.
One of the best natural ways to lower blood pressure is through your diet. A healthy diet high in vegetables like kohlrabi is crucial when it comes to lowering blood pressure to a healthy place. Over 60 million Americans have high blood pressure, including more than half of all Americans aged 65-74.
Low levels of vitamin C have been associated with high blood pressure as well as gallbladder disease, stroke, some cancers and arteriosclerosis. By getting enough vitamin C from your diet through the consumption of fruits and vegetables, you may help reduce the risk of developing high blood pressure and other serious health issues.
By eating kohlrabi regularly, you can easily and significantly increase your vitamin C intake since just one cup of kohlrabi fulfills 140 percent of your daily needs!
5. Reduces C-Reactive Protein
C-reactive protein is produced in the liver and is a blood test marker for inflammation in the body. It's one of a group of proteins called acute phase reactants that go up in response to disease-causing inflammation.
A study published in The American Journal of Clinical Nutrition investigated the effects of low, medium and high intakes of vegetables and fruit on markers of immune functions, including nonspecific markers of inflammation. The study found that a high intake of carotenoid-rich fruit and vegetables, including kohlrabi, reduces plasma C-reactive protein.
The lower your level of C-reactive protein, the lower your risk for cardiovascular disease and other serious inflammatory health issues. Another great reason to include lots of kohlrabi in your diet regularly!
Storing and Cooking
Kohlrabi is a cool-weather crop, which means that it's at its best from early fall through spring. Choose one with a bulb that is not cracked and leaves that are unblemished. The bulb should ideally be about three to four inches in diameter.
When it comes time to store kohlrabi, cut off the leaves, wrap them in a damp paper towel and place them in a plastic bag. The leaves can then be stored in the refrigerator for three to four days. The bulb can be stored separately loose in the refrigerator for several weeks. You know the bulb has been in the fridge too long when it begins to feel soft. As with any vegetable, the sooner you use it, the fresher and better it will be.
Before using it raw or cooked, it’s key to peel it thoroughly. Beneath the thick, hard skin of the bulb is another fibrous layer, which should also be peeled away. Peel until you reach the light layer of crisp flesh.
If you can get it with the greens attached, you can cook the greens as you would turnip greens or kale. When it comes to the bulb, cooking methods include steaming, boiling, roasting or sauting. Kohlrabi can also be added to stews, soups and stir-fry dishes, and it can be used raw, too! Add it to salads sliced or shredded or use it has a vehicle for dips like hummus.
Recipes
Substitute kohlrabi leaves for kale in this recipe for Massaged Kale Salad and in 10 minutes you will have a delicious side dish or snack loaded with nutrients and flavor. You can use the bulb and make some Kohlrabi Homefries browned in a small amount of oil and seasoned with some tasty spices.
Also, try one of our latest mouthwatering, vegetable-centric recipes: healthy and super-satisfying Curried Cauliflower Soup that includes kohlrabi!
Side Effects
If you know that you have a food allergy to another cruciferous vegetable or have issues with cruciferous vegetables in general, then check with your doctor before consuming kohlrabi.
An allergy to this vegetable is not common, so most likely it shouldn't cause any negative side effects.
Final Thoughts
Research has shown that the phytochemical content of kohlrabi makes it a powerhouse when it comes to fending off cancer, diabetes and high cholesterol while improving liver and kidney function.
It also improves heart health, decreases the risk of obesity, lowers blood pressure and decreases C-reactive protein, which can benefit the heart.
There are many ways to incorporate this health-promoting vegetable into your diet. It can also be added to stews, soups and stir-fry dishes, and it can be used raw, too.
Acorn Squash Nutrition
Acorn Squash Nutrition: Top 7 Benefits Plus Recipes
What looks like an acorn but tastes like a squash and helps your body fight disease?
The answer is simple: the acorn squash. Named for its acorn-like shape, the acorn squash is part of the Cucurbita family of vegetables known for its disease-fighting and immunity-boosting properties.
Acorn squash nutrition, like butternut squash nutrition, is packed with an incredible number of essential nutrients and is part of a diet that can reduce your risk for a number of very dangerous diseases, such as diabetes, cancer and heart disease.
It's been around for several hundred years as one of the staple foods of many Native American tribes, so if you're late to the game, that's OK. Find out why acorn squash nutrition may just turn out to be one of your new favorite foods.
Acorn squash is one of the many types of winter squash available. What's the distinction between winter squash, summer squash and pumpkins, you may ask? Simply the time of year they're eaten. Winter squash have thicker, harder rinds that make them perfect for storing for long periods of time, like during the winter when crops are scarce.
Among the important nutrients found in acorn squash nutrition, its vitamin C, fiber and potassium are the most acclaimed. Although it has a relatively large calorie load for one small portion, the presence of such a large amount of fiber and essential nutrients makes it a great addition to a weight-conscious and optimal health diet.
One cup of baked and cubed acorn squash contains about:
115 calories
29.9 grams carbohydrates
2.3 grams protein
0.3 gram fat
9 grams fiber
22.1 milligrams vitamin C (37 percent DV)
896 milligrams potassium (26 percent DV)
0.5 milligram manganese (25 percent DV)
0.3 milligram thiamine (23 percent DV)
88.2 milligrams magnesium (22 percent DV)
0.4 milligram vitamin B6 (20 percent DV)
877 IU vitamin A (18 percent DV)
1.9 milligrams iron (11 percent DV)
38.9 micrograms folate (10 percent DV)
1.8 milligrams niacin (9 percent DV)
90.2 milligrams calcium (9 percent DV)
92.2 milligrams phosphorus (9 percent DV)
0.2 milligram copper (9 percent DV)
You've heard it over and over: It's important to eat foods high in antioxidants. But have you ever stopped to ask why?
Free radicals are uncharged molecules that are created by the body during various processes and because of environmental and dietary factors. Their presence is not bad in moderation, as they're part of the body's way of detoxifying. However, in the current culture of many countries in the world, like the United States, increasingly unhealthy diets and environmental exposure to endocrine disruptors mean that many people have an exceptionally high amount of free radicals within their bodies.
Because these molecules are unstable, free radicals can potentially wreak havoc on your health. They're linked to many diseases and serious conditions, like cancer, due to the way they damage and cause cells to mutate. It's extremely important to balance the free radicals in your body with dietary antioxidants for proper health.
The good news about acorn squash nutrition is that it has significantly high levels of antioxidants important for maintaining optimum functioning within the body. Most impressively are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.
Beta-carotene, in particular, is found in large quantities in raw acorn squash. Although not considered an essential nutrient, beta-carotene is converted by the body into vitamin A, which is vital to proper health and function. People who consume large amounts of beta-carotene statistically have lower instances of heart disease and cancer.
2. Boosts Immune System and Decreases Inflammation
One of the best things about acorn squash nutrition is the large quantity of vitamin C, also known as ascorbic acid, it has. Vitamin C has long been known to benefit the body in many ways, specifically for its power in boosting immunity.
Not only can extra vitamin C help you fight off the common cold and flu, but it also helps your body from falling even more ill to complications that arise from these common illnesses, such as pneumonia. It's commonly understood to be an antibacterial and antiviral nutrient in the body.
3. Reduces High Blood Pressure
Acorn squash is one of the top 10 potassium-rich foods available, which is essential for maintaining normal blood pressure levels. A diet high in potassium causes significantly regulated blood pressure, especially when accompanied by foods low in sodium.
4. Aids in Fighting Cancer
Preventing cancer is a lifelong fight that can be helped when you eat more acorn squash. Like many foods high in antioxidants, acorn squash is also a cancer-fight food that helps decrease your risk for certain cancers.
Squash is also known to protect against neurotoxicity, a toxicity from natural or chemical substances that can sometimes lead to permanent nervous system damage. One common cause of this condition is exposure to conventional treatments for cancer, such as chemotherapy and radiation. By eating squash, you help protect yourself against lasting injury resulting from these treatments.
Another way acorn squash nutrition can help in the battle against cancer is the high presence of vitamin C within it. High levels of vitamin C help the human body better respond to conventional treatments for cancer by acting as a targeting agent, so that chemotherapy, for example, more efficiently kills cells, rather than everything it touches. Vitamin C has also been used as a stand-alone treatment option for lung and ovarian cancer.
5. Improves the Look of Your Skin
Eating acorn squash regularly can also have an impact on the health of your skin. Vitamin C promotes the production of collagen, which helps skin stay bright and staves off wrinkles.
The potassium found in acorn squash nutrition is known for reducing the appearance of cellulite in skin by treating the fluid retention common in high-sodium lifestyles. By decreasing your sodium intake and eating foods rich in potassium, like acorn squash, you will notice a reduction in cellulite.
6. Supports Good Prostate Health
Acorn squash nutrition has also been found to be good for the health of your prostate in various ways.
In addition to its general anti-inflammatory and antioxidant properties, squash can help reduce symptoms and improve the quality of life in men with benign prostatic hyperplasia, also known as BPH or enlarged prostate. Preliminary research suggests consumption of squash increases urinary tract flow and decreases the swelling of the prostate gland in BPH.
Another prostate-related benefit of acorn squash is its potential ability to improve prostate health in patients with diabetes. Diabetes is closely linked to many issues with enlarged prostate and other types of damage caused by oxidative stress. High amounts of vitamin C seem to be able to regulate the function of antioxidants within the prostate and improve the body's natural defense against damage to the prostate.
7. May Reduce the Risk of Metabolic Syndrome
Metabolic syndrome is a cluster of conditions considered risk factors for heart disease, diabetes and stroke. It affects more than 3 million people each year in the U.S. alone and is characterized by a person having at least three of five possible conditions. These include abdominal obesity (a large waistline), high blood triglycerides (a type of fat found in the blood), too-low HDL cholesterol, high blood pressure and high blood sugar.
As you experience these conditions, your risk for heart disease, diabetes and stroke increases. However, a diet high in fiber is one step in the journey to fighting metabolic syndrome and reducing your risk for its sometimes fatal consequences.
High-fiber foods, acorn squash among the best of them, support healthy digestion and the efficient absorption of nutrients from food. They're known to significantly reduce high blood pressure and improve your lipid profile, or the levels of fats and cholesterol in the bloodstream, both of which are conditions found in metabolic syndrome.
Not only can acorn squash nutrition help lower blood triglycerides, reduce high blood pressure and regulate cholesterol, but the fiber in it is also helpful in reducing obesity, another important factor in metabolic syndrome.
How to Select
Like many common produce items, acorn squash is particularly susceptible to the absorption of pesticides and should be purchased in organic varieties whenever possible. Check out this Dirty Dozen list for other foods you should only ever buy organic if you're able.
This winter squash variety is particularly susceptible to decay, so make sure to purchase only squash with no outward signs of damage, including a soft rind. Depending on the age and quality of the squash, it can keep anywhere from one week to six months. Make sure to store it away from direct sunlight in a cool, dry area.
How to Cook
After slicing your acorn squash in half, it's useful to thoroughly clean out the middle section of seeds and stringy parts before then separating the vegetable into cubes. And don't automatically trash the seeds like with pumpkins, the seeds of acorn squash are edible and high in antioxidants. You can keep extra cubes wrapped in plastic in your refrigerator for a few days before eating or cooking them, or try freezing them once you have separated out the appropriate amount for specific recipes.
There are many appropriate cooking methods for acorn squash, and you must first peel them if you choose to steam them, like most winter squash. When baking, peeling is not necessary.
Interested in combining different squash types or the differences between them?
Acorn squash nutrition, like butternut squash nutrition, is packed with an incredible number of essential nutrients and is part of a diet that can reduce your risk for a number of very dangerous diseases, such as diabetes, cancer and heart disease.
It's been around for several hundred years as one of the staple foods of many Native American tribes, so if you're late to the game, that's OK. Find out why acorn squash nutrition may just turn out to be one of your new favorite foods.
What Is Acorn Squash?
This variety of winter squash is known as Cucurbita pepo var. turbinata, and is closely related to summer squashes as well. It's mistaken often for a gourd due to its shape and coloring. The most common acorn squashes are dark green in color with a splash of orange near the top, but they can also be found in a golden yellow color and white selection.Acorn squash is one of the many types of winter squash available. What's the distinction between winter squash, summer squash and pumpkins, you may ask? Simply the time of year they're eaten. Winter squash have thicker, harder rinds that make them perfect for storing for long periods of time, like during the winter when crops are scarce.
Nutrition Facts
Acorn squash is intriguing because of the difference in nutritional value of the raw vegetable versus the cooked version. When you have baked acorn squash, the nutritional quality increases significantly for almost every vitamin and mineral. However, the presence of three important antioxidants found in raw acorn squash nutrition, beta-carotene, lutein and zeaxanthin, diminishes to zero when cooked. For that reason, it's not a bad idea to eat acorn squash both raw and cooked to maximize its nutritional content.Among the important nutrients found in acorn squash nutrition, its vitamin C, fiber and potassium are the most acclaimed. Although it has a relatively large calorie load for one small portion, the presence of such a large amount of fiber and essential nutrients makes it a great addition to a weight-conscious and optimal health diet.
One cup of baked and cubed acorn squash contains about:
115 calories
29.9 grams carbohydrates
2.3 grams protein
0.3 gram fat
9 grams fiber
22.1 milligrams vitamin C (37 percent DV)
896 milligrams potassium (26 percent DV)
0.5 milligram manganese (25 percent DV)
0.3 milligram thiamine (23 percent DV)
88.2 milligrams magnesium (22 percent DV)
0.4 milligram vitamin B6 (20 percent DV)
877 IU vitamin A (18 percent DV)
1.9 milligrams iron (11 percent DV)
38.9 micrograms folate (10 percent DV)
1.8 milligrams niacin (9 percent DV)
90.2 milligrams calcium (9 percent DV)
92.2 milligrams phosphorus (9 percent DV)
0.2 milligram copper (9 percent DV)
Health Benefits
1. High in AntioxidantsYou've heard it over and over: It's important to eat foods high in antioxidants. But have you ever stopped to ask why?
Free radicals are uncharged molecules that are created by the body during various processes and because of environmental and dietary factors. Their presence is not bad in moderation, as they're part of the body's way of detoxifying. However, in the current culture of many countries in the world, like the United States, increasingly unhealthy diets and environmental exposure to endocrine disruptors mean that many people have an exceptionally high amount of free radicals within their bodies.
Because these molecules are unstable, free radicals can potentially wreak havoc on your health. They're linked to many diseases and serious conditions, like cancer, due to the way they damage and cause cells to mutate. It's extremely important to balance the free radicals in your body with dietary antioxidants for proper health.
The good news about acorn squash nutrition is that it has significantly high levels of antioxidants important for maintaining optimum functioning within the body. Most impressively are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.
Beta-carotene, in particular, is found in large quantities in raw acorn squash. Although not considered an essential nutrient, beta-carotene is converted by the body into vitamin A, which is vital to proper health and function. People who consume large amounts of beta-carotene statistically have lower instances of heart disease and cancer.
2. Boosts Immune System and Decreases Inflammation
One of the best things about acorn squash nutrition is the large quantity of vitamin C, also known as ascorbic acid, it has. Vitamin C has long been known to benefit the body in many ways, specifically for its power in boosting immunity.
Not only can extra vitamin C help you fight off the common cold and flu, but it also helps your body from falling even more ill to complications that arise from these common illnesses, such as pneumonia. It's commonly understood to be an antibacterial and antiviral nutrient in the body.
3. Reduces High Blood Pressure
Acorn squash is one of the top 10 potassium-rich foods available, which is essential for maintaining normal blood pressure levels. A diet high in potassium causes significantly regulated blood pressure, especially when accompanied by foods low in sodium.
4. Aids in Fighting Cancer
Preventing cancer is a lifelong fight that can be helped when you eat more acorn squash. Like many foods high in antioxidants, acorn squash is also a cancer-fight food that helps decrease your risk for certain cancers.
Squash is also known to protect against neurotoxicity, a toxicity from natural or chemical substances that can sometimes lead to permanent nervous system damage. One common cause of this condition is exposure to conventional treatments for cancer, such as chemotherapy and radiation. By eating squash, you help protect yourself against lasting injury resulting from these treatments.
Another way acorn squash nutrition can help in the battle against cancer is the high presence of vitamin C within it. High levels of vitamin C help the human body better respond to conventional treatments for cancer by acting as a targeting agent, so that chemotherapy, for example, more efficiently kills cells, rather than everything it touches. Vitamin C has also been used as a stand-alone treatment option for lung and ovarian cancer.
5. Improves the Look of Your Skin
Eating acorn squash regularly can also have an impact on the health of your skin. Vitamin C promotes the production of collagen, which helps skin stay bright and staves off wrinkles.
The potassium found in acorn squash nutrition is known for reducing the appearance of cellulite in skin by treating the fluid retention common in high-sodium lifestyles. By decreasing your sodium intake and eating foods rich in potassium, like acorn squash, you will notice a reduction in cellulite.
6. Supports Good Prostate Health
Acorn squash nutrition has also been found to be good for the health of your prostate in various ways.
In addition to its general anti-inflammatory and antioxidant properties, squash can help reduce symptoms and improve the quality of life in men with benign prostatic hyperplasia, also known as BPH or enlarged prostate. Preliminary research suggests consumption of squash increases urinary tract flow and decreases the swelling of the prostate gland in BPH.
Another prostate-related benefit of acorn squash is its potential ability to improve prostate health in patients with diabetes. Diabetes is closely linked to many issues with enlarged prostate and other types of damage caused by oxidative stress. High amounts of vitamin C seem to be able to regulate the function of antioxidants within the prostate and improve the body's natural defense against damage to the prostate.
7. May Reduce the Risk of Metabolic Syndrome
Metabolic syndrome is a cluster of conditions considered risk factors for heart disease, diabetes and stroke. It affects more than 3 million people each year in the U.S. alone and is characterized by a person having at least three of five possible conditions. These include abdominal obesity (a large waistline), high blood triglycerides (a type of fat found in the blood), too-low HDL cholesterol, high blood pressure and high blood sugar.
As you experience these conditions, your risk for heart disease, diabetes and stroke increases. However, a diet high in fiber is one step in the journey to fighting metabolic syndrome and reducing your risk for its sometimes fatal consequences.
High-fiber foods, acorn squash among the best of them, support healthy digestion and the efficient absorption of nutrients from food. They're known to significantly reduce high blood pressure and improve your lipid profile, or the levels of fats and cholesterol in the bloodstream, both of which are conditions found in metabolic syndrome.
Not only can acorn squash nutrition help lower blood triglycerides, reduce high blood pressure and regulate cholesterol, but the fiber in it is also helpful in reducing obesity, another important factor in metabolic syndrome.
How to Select
Like many common produce items, acorn squash is particularly susceptible to the absorption of pesticides and should be purchased in organic varieties whenever possible. Check out this Dirty Dozen list for other foods you should only ever buy organic if you're able.
This winter squash variety is particularly susceptible to decay, so make sure to purchase only squash with no outward signs of damage, including a soft rind. Depending on the age and quality of the squash, it can keep anywhere from one week to six months. Make sure to store it away from direct sunlight in a cool, dry area.
How to Cook
After slicing your acorn squash in half, it's useful to thoroughly clean out the middle section of seeds and stringy parts before then separating the vegetable into cubes. And don't automatically trash the seeds like with pumpkins, the seeds of acorn squash are edible and high in antioxidants. You can keep extra cubes wrapped in plastic in your refrigerator for a few days before eating or cooking them, or try freezing them once you have separated out the appropriate amount for specific recipes.
There are many appropriate cooking methods for acorn squash, and you must first peel them if you choose to steam them, like most winter squash. When baking, peeling is not necessary.
Interested in combining different squash types or the differences between them?
There are many varieties available, each with their own nutritional value. Butternut squash offers a nutty flavor and is easiest to peel. Calabaza is similar to butternut but is rarer and can be found in the Caribbean.
One squash popular in creating pie fillings and similar items is the Hubbard squash, which is massive in comparison to other squash and can weigh up to 20 pounds.
Recipes
One of the most common ways to prepare acorn squash is to roast it, so I created this unique Roasted Acorn Squash recipe with a delicious filling that's good for you and tastes amazing.
If you're interested in a recipe for Acorn Squash Soup, I'm sure you'll enjoy this one as well. It's perfect for a cozy winter day.
We created this list of 18 Acorn Squash Recipes sure to satisfy any craving. From a bread recipe to a quinoa and chicken concoction, these are exciting and creative ways to add this vegetable as a staple in your diet.
Interesting Facts About Acorn Squash
The acorn squash is indigenous to North and Central America and was introduced to European settlers by Native Americans during the time of colonization. These Native Americans referred to these varieties of winter squash as being one of the Three Sisters, staple foods responsible for the long-time existence of these ancient peoples. The other two foods in this trio were beans and corn.
After being exported to various parts of Europe, farmers in both France and Spain found it to be a successful crop, and it's still cultivated there today. Winter squash can also be discovered growing in Australia.
Today, acorn squash is known also as pepper squash or Des Moines squash.
Side Effects, Allergy and Drug Interaction Because it's low in purines and oxalates, acorn squash is generally considered very hypoallergenic. However, there are some people who have a winter squash allergy, so stop eating acorn squash and contact your doctor immediately if you develop rashes, hives or notice difficulties in breathing.
Another common reaction to squash is mild irritant contact dermatitis, an inflammation and swelling of the skin caused by handling this vegetable with bare hands. It's more common in other forms of squash, but if you find your skin becomes itchy, red or swollen when handling acorn squash, try using gloves when preparing it.
The only medicinal interaction known to occur from acorn squash is related to the beta-carotene in the raw form of the veggie. Large amounts of beta-carotene can interact with statins and mineral oil, so if you take either of these, try eating your acorn squash only in cooked form.
Final Thoughts
Acorn squash, a member of the winter squash family, has been used for centuries, first by Native Americans as one of their main staple foods.
Acorn squash nutrition boasts of 15 important vitamins and nutrients, the most prevalent being fiber, vitamin C and potassium.
Because of the vitamin A, vitamin C and other important antioxidants contained in acorn squash, it's a disease-fighting food that helps boost your immune system and reduce chronic inflammation that leads to many diseases.
Acorn squash also decreases high blood pressure and is able to help prevent metabolic syndrome, which is a large risk factor for diabetes, cancer and heart disease.
One interesting property of acorn squash is its ability to protect and improve the health of the prostate in men with prostate issues.
It's important to buy acorn squash organic whenever you can because of the number of pesticides conventional crops contain.
The nutritional value of acorn squash changes from raw to cooked, so it's good to eat both in order to get the most bang for your buck.
Acorn squash is an inexpensive superfood that can be used in a huge variety of cooking methods and is sure to positively supplement any diet.
One squash popular in creating pie fillings and similar items is the Hubbard squash, which is massive in comparison to other squash and can weigh up to 20 pounds.
Recipes
One of the most common ways to prepare acorn squash is to roast it, so I created this unique Roasted Acorn Squash recipe with a delicious filling that's good for you and tastes amazing.
If you're interested in a recipe for Acorn Squash Soup, I'm sure you'll enjoy this one as well. It's perfect for a cozy winter day.
We created this list of 18 Acorn Squash Recipes sure to satisfy any craving. From a bread recipe to a quinoa and chicken concoction, these are exciting and creative ways to add this vegetable as a staple in your diet.
Interesting Facts About Acorn Squash
The acorn squash is indigenous to North and Central America and was introduced to European settlers by Native Americans during the time of colonization. These Native Americans referred to these varieties of winter squash as being one of the Three Sisters, staple foods responsible for the long-time existence of these ancient peoples. The other two foods in this trio were beans and corn.
After being exported to various parts of Europe, farmers in both France and Spain found it to be a successful crop, and it's still cultivated there today. Winter squash can also be discovered growing in Australia.
Today, acorn squash is known also as pepper squash or Des Moines squash.
Side Effects, Allergy and Drug Interaction Because it's low in purines and oxalates, acorn squash is generally considered very hypoallergenic. However, there are some people who have a winter squash allergy, so stop eating acorn squash and contact your doctor immediately if you develop rashes, hives or notice difficulties in breathing.
Another common reaction to squash is mild irritant contact dermatitis, an inflammation and swelling of the skin caused by handling this vegetable with bare hands. It's more common in other forms of squash, but if you find your skin becomes itchy, red or swollen when handling acorn squash, try using gloves when preparing it.
The only medicinal interaction known to occur from acorn squash is related to the beta-carotene in the raw form of the veggie. Large amounts of beta-carotene can interact with statins and mineral oil, so if you take either of these, try eating your acorn squash only in cooked form.
Final Thoughts
Acorn squash, a member of the winter squash family, has been used for centuries, first by Native Americans as one of their main staple foods.
Acorn squash nutrition boasts of 15 important vitamins and nutrients, the most prevalent being fiber, vitamin C and potassium.
Because of the vitamin A, vitamin C and other important antioxidants contained in acorn squash, it's a disease-fighting food that helps boost your immune system and reduce chronic inflammation that leads to many diseases.
Acorn squash also decreases high blood pressure and is able to help prevent metabolic syndrome, which is a large risk factor for diabetes, cancer and heart disease.
One interesting property of acorn squash is its ability to protect and improve the health of the prostate in men with prostate issues.
It's important to buy acorn squash organic whenever you can because of the number of pesticides conventional crops contain.
The nutritional value of acorn squash changes from raw to cooked, so it's good to eat both in order to get the most bang for your buck.
Acorn squash is an inexpensive superfood that can be used in a huge variety of cooking methods and is sure to positively supplement any diet.
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.