Starches Grains And Legumes
Make half of your grains whole grains. The amount you need each day depends on your age, gender and calorie needs.
- Choose low-fat baked goods , brown rice, whole-grain pasta, corn, baked potatoes, dried peas and beans, whole-grain breads and cereals.
- Limit pies, cakes, pastries, muffins, doughnuts, croissants, quick breads, cookies, crackers, granola, chips, fried foods.
Health Benefits Of Corn
Dr Adil RamzanEat corn, a variety of diabetes prevention with anti-cancer effect Corn is rich in unsaturated fatty acids, especially linoleic acid content as high as 60%, and it and the corn germ in the synergy of vitamin E can reduce blood cholesterol levels and prevent its deposition in the vessel wall.
- effective in diabetes
High Cholesterol Foods To Avoid Sugar And Starches
When most people think about high cholesterol foods, they think about deep fried goodies and foods laden with bad fats. And, there is a lot of truth to these high cholesterol foods to avoid being linked to higher than desirable levels of LDL. However, it is quite possible that staying away from the well known high cholesterol foods is only part of the equation and, that many previously taboo foods for those with elevated LDLs may be less of a problem than other common culprits like sugars and starches.
Take for instance the shrimp cholesterol connection. The Worlds Healthiest Foods points out that shrimp is in fact high in cholesterol and thus it is a logical answer to the question of what causes high cholesterol in terms of dietary intake. However, on the flip side of this easy equation are some facts that make shrimps role in elevating LDL cholesterol much less well defined. For instance, the little sea farers actually contain sterols which are known to lower cholesterol. These compounds like the beta-sisterol, found in shrimp, are known to be found in many good cholesterol foods because they can reduce the amount of LDL cholesterol found in the bloodstream, thus the shrimp cholesterol connection may perhaps be less clear cut. Additionally, shrimps place among high cholesterol foods to avoid may be equally challenged due to their containment of heart healthy Omega-3 fatty acids, which are also thought to be beneficial in terms of cholesterol reduction.
Rethink Butter And Margarine
Butter and margarine are high in unhealthy saturated fat and trans fats, which raise triglyceride and cholesterol levels. Use olive oil in place of these fats when you are cooking meat, sautÃ©ing vegetables, or whipping up a salad dressing. Olive oil is high in monounsaturated fats and it has some polyunsaturated fats, both of which are better for you than saturated fat. Other alternative oils that can be used for cooking to reach your triglyceride-lowering goals include canola, flaxseed, and walnut oils. Swapping high saturated fat butter and margarine for healthier oils is an easily lifestyle change that may help lower triglycerides and improve cholesterol levels.
May Increase Blood Sugar Levels
Cornstarch is rich in carbs and has a high glycemic index, which is a measure of how much a specific food affects your blood sugar levels .
Its also low in fiber, an important nutrient that slows the absorption of sugar into your bloodstream .
For this reason, cornstarch is digested very quickly in your body, which may lead to spikes in your blood sugar levels .
Therefore, cornstarch may not be a great addition to your diet if you have type 2 diabetes or are hoping to better manage your blood sugar levels.
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Then How Much Can You Take
You know tortilla chips are bad when eaten in excess, but it is equally important to know exactly how much is too much. Ideally, you should keep snacks within the 100-200 calories range. This helps satisfy your hunger without affecting your health. In case of tortilla chips, you should be eating no more than 1-ounce at a time. How many chips are included in 1-ounce serving is usually mentioned on the nutrition facts label on the chips. A 1-ounce serving may have up to eight chips, depending mainly on the size of the chips.
Sweet Corn Can Help One Fight Cancer
A study published in the Journal of Agriculture and Food Chemistry suggested that corn is rich in antioxidants. Antioxidants fight cancer-causing free radicals and can induce apoptosis in cancerous cells while leaving healthy cells unaffected. Corn is also rich in ferulic acid, an anticarcinogenic agent that has been shown to be effective in fighting the tumors, which lead to breast and liver cancer. Anthocyanins, found in purple corn, also act eliminates cancer-causing free radicals.
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Corn May Lower Your Cholesterol
If you want to get your cholesterol into healthier territory, adding some corn oil to your diet may be an effective means of doing so. A 2018 study published in The Journal of Nutrition found that, among a group of 25 adults with high cholesterol, consuming four tablespoons of corn oil per day lowered cholesterol levels by greater proportions than those who consumed an equivalent amount of coconut oil.
For more ways to make your meals healthier, check out The #1 Best Vegetable To Eat, According to a Dietitian.
Skip The Cakes And Pastries
Baked goods may taste good, but they are loaded with sugar and saturated fat that can make triglyceride levels climb. Bake goods and pastries may also contain dangerous trans fats. These types of fats should be avoided in all amounts. Read nutrition labels before you indulge in baked goods. If you strive for weight loss, to reduce high cholesterol, and to modify other factors for cardiovascular disease, limit your consumption of baked goods. Eat high-fiber, whole grain foods instead of baked goods. Just be mindful to stay within the carbohydrate intake limit your doctor has established for you to reach your triglyceride goals.
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Healthy Alternatives You Can Try
Are tortilla chips bad for you? Yes and considering the negative effects of eating tortilla chips, you may already be looking for some better and healthier alternatives. A good idea would be to try baked tortilla chips. They container fewer calories and are low in fat as compared to fried chips. Alternatively, you can try unsalted whole-wheat pretzels with air-popped popcorns to keep your calorie intake low you will also get additional fiber in this case. And of course, you can also try low-sodium baked apple chips or veggie chips to satisfy your hunger without having to deal with serious side effects.
Health Benefits Of Corn And Its Side Effects
Corn offers a wide range of health benefits as it has so many minerals and other nutrients in it. It can be used to prevent hemorrhoids as the fiber content in corn bulks up the stool and makes it move out of the body regularly.
Corn is used to promoting growth and can even help you gain weight. It is rich in all the minerals your body needs, including selenium which is often hard to find in other food sources. Corn is known for its ability to help prevent cancer as it is rich in antioxidants like vitamin E and phytochemicals. Corn can protect your heart because it lowers the amount of bad cholesterol in your bloodstream.
Corn is also good for patients of diabetes as it can help regulate the amount of insulin that is produced in the body. Furthermore, corn is a rich source of beta-carotene which generates healthy amounts of vitamin A in your body. As a result, this Corn grain is very good for your eyesight and your skin. Corn also has a few cosmetic applications and can be used to soothe the skin from irritants and make it smoother and glowing again.
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Uses And How Its Made
Corn oil has a variety of uses, both in cooking and non-cooking applications.
Its used as an industrial cleaner and lubricant, as well as to make fuel for gasoline- and diesel-powered engines. Plus, its included in many cosmetic products, liquid soaps, and shampoos.
Still, its best known as a frying oil. It has a very high smoke point of about 450°F , making it ideal for deep-frying foods to perfect crispness without burning them .
Corn oil is widely available, making it a popular choice for home cooks. It can be purchased at almost any grocery store and used in many ways, such as for:
- sautéing and frying
- cakes, bread, and other baked goods
Wheat Bread Is Your Best Bet For Cholesterol Control And High Fiber
Whole wheat is your best go-to bread when sticking to a low-cholesterol diet, according to Kristi King, RDN, MPH, a clinical instructor of pediatrics and gastroenterology at the Baylor College of Medicine and senior dietitian at Texas Children’s Hospital in Houston. “One-hundred-percent whole grain bread is what you want it contains higher amounts of our friend fiber” King says. “A great example, and one that I love, is pumpernickel bread,” she says, which is a rye-derivative but milder. And when you add cheese such as cheddar or gouda, King says you’ll also be treating yourself to gut-friendly probiotics.
Whole wheat bread has other added benefits, too: Just one slice gives you about two grams of protein and two grams of fiber. Whether you opt to buy pumpernickel, rye, or good old-fashioned whole wheat, steer your cart to one of these choices in the bread aisle to help keep cholesterol in check.
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Corn May Keep You Fuller For Longer
Enjoying some air-popped popcorn as a snack could help you stay satisfied between meals without turning to high-calorie snacks. A study published in the European Journal of Nutrition ranked popcorn as having a 154% satiety index, using white bread as a baseline comparison with a 100% satiety index. What’s more, a 2012 study published in Nutrition Journal found that low-fat popcorn was more satiating than high-fat potato chips.
For more insight into the benefits of this a-maize-ing vegetable, check out What Happens To Your Body When You Eat Corn, and for the latest healthy eating news delivered to your inbox,
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References And Information Sources Used For The Article:
Corn, sweet, yellow, raw Nutrition Facts & Calories. . Retrieved July 11, 2017, from http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2415/2
Borek, C. . Dietary antioxidants and human cancer. Integrative cancer therapies, 3, 333-341.
Layrisse, M., Cook, J. D., Martinez, C., Roche, M., Kuhn, I. N., Walker, R. B., & Finch, C. A. . Food iron absorption: a comparison of vegetable and animal foods. Blood, 33, 430-443.
Yu, B. H., & Kies, C. . Niacin, thiamin, and pantothenic acid bioavailability to humans from maize bran as affected by milling and particle size. Plant foods for human nutrition, 43, 87-95.
Ramjiganesh, T., Roy, S., Nicolosi, R. J., Young, T. L., McIntyre, J. C., & Fernandez, M. L. . Corn husk oil lowers plasma LDL cholesterol concentrations by decreasing cholesterol absorption and altering hepatic cholesterol metabolism in guinea pigs. The Journal of nutritional biochemistry, 11, 358-366.
Ostlund, R. E., Racette, S. B., Okeke, A., & Stenson, W. F. . Phytosterols that are naturally present in commercial corn oil significantly reduce cholesterol absorption in humans. The American journal of clinical nutrition, 75, 1000-1004.
Burton, G. W., & Ingold, K. U. . b-Carotene: an unusual type of lipid antioxidant. Science, 224, 569-574.
Dewanto, V., Wu, X., & Liu, R. H. . Processed sweet corn has higher antioxidant activity. Journal of Agricultural and food Chemistry, 50, 4959-4964.
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It’s A Good Source Of Fiber For A Healthy Gut
One cup of corn contains 3.6 grams of fiber, which supports a healthy gut. The Institute of Medicine recommends that adults assigned male at birth eat 38 grams of fiber or more per day and adults assigned female at birth get 25 grams or more each day.
Fiber can help prevent constipation and problems related to constipation, according to the University of Michigan Health, but that’s not the only way the nutrient helps us.
“Fiber provides food for the gut’s healthy bacteria, which in turn is responsible for a healthy immune system, brain function and may even support weight loss,” Hendrickson says.
Eating more fiber could have an effect on your gut microbiome in as little as two weeks, according to a small March 2021 study in the American Society for Microbiology. A group of 26 people increased their fiber intake by 25 grams per day for two weeks and noticed their gut microbiome was more robust with healthy bacteria than before the high-fiber diet.
Foods That Fight High Cholesterol
Indulge in too many French fries, steaks, and pulled pork sandwiches and your doctor’s likely to shake her head over your next cholesterol test results. But what you eat can do the opposite, too, flushing the unhealthy fats from your bloodstream and prompting your doctor to ask you for your secret.
Any gain in fighting cholesterol is important. According to the latest statistics from the Centers for Disease Control, more than one third of all American adults have high cholesterol and metabolic syndrome – a constellation of risk factors that also includes high blood pressure, high triglycerides, insulin resistance, and belly fat and significantly increases their chances of developing heart disease.
In general, what works is no surprise: plenty of vegetables, whole grains, olive oil, and lean protein – aka the Mediterranean diet, which research shows can lower or even reverse the signs of metabolic syndrome. But there are some simpler steps you can take, incorporating specific fat-binding foods into your diet that help your body
According to the latest nutrition research from Harvard University School of Public Health, as well as specific individual studies, incorporating these 7 foods into your daily diet can help you significantly lower your cholesterol.
Hummus from The Nile restaurant, Chicago.
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Is It Bad To Eat Greek Yogurt Every Day
High amounts of saturated fats can cause heart disease, obesity, and hypertension, etc. One serving daily is okay if youre eating it with fruits like strawberries, blueberries, or raspberries. On the other hand, if youre eating it on its own, try to avoid it as much as possible because it still contains high amounts of saturated fats.
Corn May Improve Your Gut Bacteria
A healthy balance of gut bacteria is essential for not only keeping your digestive tract healthy, but promoting whole-body wellbeing, as approximately 70 percent of your body’s immune system is located within the gut.
Fortunately, adding some corn to your diet may help keep this essential balance intact. A 2016 study published in PLOS One found that soluble corn fiber had a prebiotic effect, increasing the amount of beneficial bifidobacteria in the digestive tract of study subjects.
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Corn Is Typically Yellow But Comes In A Variety Of Other Colours Such As Red Orange Purple Blue White And Black In The Monsoon Season There Is Nothing Better Than Enjoying Roasted Corn Which Is Famously Known As Bhutta In Hindi The Kernels Of The Seeds Of The Corn Which Is Edible Are Loaded With Vital Nutrients And Antioxidants
When it comes to evening snacks, people tend to make the wrong choices and end up eating stuff which does no good for their health. Corn, which is considered a vegetable, but is actually a grain, is one evening snack that comes with a lot of goodness. Corn is one of the most loved foods in the world as popcorn and sweet corns are the common things prepared from this grain. Let’s take a look at the health benefits of corn which include lowering cholesterol levels and boosting energy. Pumpkin Seeds Health Benefits: From Healthy Heart to Strong Immunity, Here Are 5 Reasons Why You Should Eat This Healthy Snack.
Corn is typically yellow but comes in a variety of other colours, such as red, orange, purple, blue, white, and black. In the monsoon season, there is nothing better than enjoying roasted corn, which is famously known as bhutta in Hindi. The kernels of the seeds of the corn which is edible are loaded with vital nutrients and antioxidants. As per the data of the United States Department of Agriculture , 100 g of boiled yellow corn contains 96 calories which comprise of 3.4 g proteins, 21 g carbohydrates, 2.4 g fibre and 73 percent water. Bhel Puri For Weight Loss? Here’s How You Should Eat Your Favourite Evening Snack
Health Benefits of Corn
1. Lowers Cholesterol Level: Corn is rich in fibres which help in lowering the cholesterol level in the body. It also regulates insulin, making it an ideal food for diabetics.
Corn Good For The Eyes And Skincare
Eating yellow corn can provide your body with a ton of beta-carotene, which is what produces vitamin A in your body. Corn is extremely good for your eyesight and your skin in general. Beta-carotene also has high amounts of antioxidants that can prevent cancers and heart disease. Since vitamin A can be toxic if ingested in high amounts, its best to get your vitamin A through the beta-carotenes in your body.
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