As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

SHARE:

The post Fall Harvest Salad appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

With the 4th of July knocking at the door, you’ve most likely gathered ingredients to create an impressive spread. Are you going to fire up the grill and char some vegetables or impress the skeptics with some meatless burgers? The fact of the matter is that so many traditional meat-centric dishes have vegan alternatives nowadays. That said, grilling some Impossible patties or Beyond sausages is not the healthiest way to eat. In fact, it’s just as unhealthy as eating a plateful of burgers and hotdogs. 

Independence Day cookouts commonly revolve around food because food brings people together. People can share stories, laugh, cry, and have a great time cooking and eating together. Much like music, food is a universal language that seems to unite complete strangers. You don’t need words to communicate how delicious a meal is. Hand gestures and facial expressions can reveal the truth!

If your goal is to enjoy delicious food and be a little healthier this Independence Day, head to the grocery store after perusing the following recipes. All of the recipes are vegan-friendly and they range from savory to sweet. After all, you need everything from appetizers and snacks to entrees and desserts for a successful 4th of July celebration. If you end up making one or more of the following recipes, post a picture and tag us @dherbs on the Gram! Stay safe and eat well, everyone!

Watermelon Cucumber Basil Lemonade

A perfectly refreshing drink recipe for warmer weather! This watermelon cucumber basil lemonade is free or added sugars and will enhance your hydration efforts at your sunny 4th of July party.

Click here to make the recipe. 

Frozen Lemonade

Do you love lemonade but hate the excess sugar and calories that come with it? You’re in for a treat with this healthier, frozen rendition! Make a big batch because it’s a surefire hit that’ll quench everyone’s thirst!

Click here to make the recipe. 

Rainbow Carrot Slaw

The unfortunate reality of the 4th of July is that people don’t consume a lot of colorful fruits and vegetables. This dish is a beautiful, colorful slaw that has fantastic crunch and sweetness from the rainbow carrots, but the dressing is the star of the dish.

Click here to make the recipe. 

Tomato Sweet Onion And Parsley Salad

Add some more color and vibrant flavors to your holiday by indulging in this light and refreshing tomato, sweet onion, and parsley salad. The best part is that the flavors only intensify after you mix everything together. 

Click here to make the recipe. 

Crispy Potato Taquitos

Incredibly satisfying and easy to make, these potato taquitos are stuffed with spiced mashed potatoes and topped with salsa, pickled onions, and crema. People can pick them up and crunch on them all day long, so make sure to make a lot if you want to enjoy a couple!

Click here to make the recipe. 

Simply Vegan Quinoa Burger

This vegan quinoa burger recipe is easy to make, packed with protein, and incredibly healthy. The patties come together in one mixing bowl. Make sure to cook them in a pan because they may crumble and fall through the grates on your grill.

Click here to make the recipe. 

Strawberry Coconut Popsicles 

Strawberry coconut milk popsicles are dairy-free, cane sugar-free, and 100% vegan. This recipe is perfect for the hot summer weather. They are like healthier creamsicles!

Click here to make the recipe.

SHARE:

The post 7 Vegan Recipes You Need To Make For Your 4th Of July Party appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Statistically, Black Americans are 1.5 to two times more likely than their white counterparts to develop Alzheimer’s disease, and related dementias. According to a new study, eating more whole grains may protect against cognitive decline, especially memory loss. During the study, participants consumed whole grains, including cereals, quinoa, and popcorn. We’ll discuss the outcome of the study and observations in this article. 

What Are Whole Grains?

Whole grains are foods eaten in their whole form and include grains like wheat, corn, quinoa, sorghum, spelt, rye, rice, and oats. They offer the “complete package,” so to speak, given that they differ from refined grains, which are stripped of valuable nutrients during the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each part offers different nutrients, some of which include B-vitamins, copper, zinc, iron, magnesium, antioxidants, and phytonutrients. 

The Study

The research published in November 2023 monitored Black adult participants who consumed whole grains. Participants who ate more whole grains exhibited lower levels of memory decline, which equated to being a median 8.5 years younger that those who ate fewer daily servings of whole grains. Even those who ate fewer servings experienced a slower rate of cognitive decline. 

Study authors are excited by the fact that eating more whole grains may reduce the risk of dementia and Alzheimer’s disease. However, overall diet factors into the equation. Sure, whole grains may help the cause, but only if other dietary modifications are in place. For example, eating more foods that support brain health is a great first step, but cutting out foods that harm the brain is an equally important step. 

A Benefit For Black Adults, But Not White Adults

The study took place over six years, with researchers following more than 3,000 adults with a median age of 75. None of the participants had dementia at the start of the study, and roughly 60% of the adults in the study were Black. Every three years, study participants filled out a questionnaire detailing how often they consumed whole grains. They also completed cognitive and memory tests after filling out the questionnaires. The tests involved recalling lists of words and remembering numbers to put back in correct order. 

Study authors divided the participants into five groups based on the amount of whole grains they consumed. The group that ate the lowest amount of whole grains averaged less than a half serving per day, while the highest group averaged 2.5 servings per day. According to study authors, the highest amount was less than the 2020 Dietary Guidelines for Americans suggested. Those guidelines suggested three to five servings of whole grains per day. 

The analysis revealed that Black individuals with the highest whole grain intake showed slower rates of cognitive decline. The protective effects of whole grains were only observed in Black adults. A higher proportion of Black participants (67%) consumed more than one serving of whole grains compared to white participants (38%). Study authors observed that Black participants ate more oats, dark bread, bulgur, couscous, kasha, and other whole grain foods. 

Avoid Refined Grains For A Healthier Brain

Based on the results from the study, neurology professors note that whole grain consumption may improve cognitive function and slow memory decline. In fact, whole grains may even influence the ability to think and reason. Whole grains are commonly consumed in the Mediterranean diet, for example, which is associated with better cognitive function and heart health. The main takeaway is that experts discourage the consumption of refined grains, as they don’t encourage healthier cognitive function. Whole grains may offer these benefits because of the nutrients they provide. These nutrients may fight free radicals and reduce inflammation, which have previously been associated with mental decline.

SHARE:

The post A Diet Rich In Whole Grains May Slow Memory Decline In Black Adults appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Usually vegan patties use plant based products. Smashed Burbank does things a bit differently, and makes their own patties. Their vegan patties contain: quinoa, corn, bell peppers, and more. Would you try this vegan smash burger?

SHARE:

The post Vegan Quinoa Burger Food Review (Smash Burbank) appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Following a low-calorie diet can be difficult if you are filling up on the wrong foods. Educating yourself on which foods have the lowest calories is a great first step, but the next step is finding which of those foods have a lot of fiber. You see, you can eat a lot of low-calorie foods, but they won’t necessarily fill you up. If you eat high-fiber foods, though, you will feel fuller for longer. 

A common trend among low-calorie foods is that they are naturally low in fat and sugar, making them great for weight loss. Taking in fewer calories than you extend is helpful on your weight loss journey. That said you also need fiber-rich foods to feel full and benefit the digestive system. If you are in search of low-calorie, high-fiber foods to incorporate into your weight loss meals and snacks, there are plenty of delicious options. Continue reading to learn about the foods that are readily available.

Beans And Legumes

Cooked legumes, such as lentils, peas, and beans, are full of fiber and low in calories. They provide lots of plant-based protein and are very inexpensive and versatile. According to the U.S. Dietary Guidelines, people should consume at least 1.5 cups of them each week. You can use beans as a meat replacement in burritos or in burgers. Lentils, peas, and chickpeas go great in soups and stews, and you can add veggies as well. Top salads with chickpeas or black beans, and you can always browse the internet for more legume recipe inspiration.

Vegetables

Ideally, you should aim to consume at least 2.5 cups of vegetables every day. Incorporate certain vegetables into smoothies, salads, stir-fries, soups, stews, and other entree options. Roast some Brussels sprouts, grill some green beans or asparagus, or go green with a big bowl of mixed greens, tomatoes, cucumbers, carrots, and more. Most vegetables are low in calories and have lots of water and dietary fiber, making them hydrating, filling options. One cup of boiled Brussels sprouts, for example, contains 56 calories and 3.3 grams of fiber. A 100-gram serving of raw sweet potatoes offers 86 calories and three grams of fiber.

Fruits

A good rule of thumb is to always keep fresh fruit in the house. You can always incorporate fruit into smoothies, on top of yogurt, in salads, desserts, or simply enjoy raw fruit as it is. Fruit usually has 100 calories or less per serving, while also providing lots of vitamins, minerals, fiber, and antioxidants. Take a medium apple, for instance, which offers 95 calories and three grams of fiber. One cup of blueberries contains 84 calories and 3.6 grams of fiber, while a medium pear offers 101 calories and six grams of fiber. And bananas, which everyone should have in their kitchen, offer 89 calories and 2.6 grams of fiber per one medium banana. 

Whole Grains

Packed with fiber, B-vitamins, iron, protein, and other nutrients, whole grains are a great low-calorie addition to your diet. You can incorporate whole grains into breakfast, lunch, dinner, or dessert options. Enjoy oatmeal for breakfast, a quinoa-based Buddha bowl for lunch, and chickpea pasta or wild rice and legumes for dinner. You just have to be careful with how many grains you consume in a day because the calorie content can add up quickly. One cup of oats offers 307 calories, but it also gives you 8.1 grams of fiber. A single serving (about one cup) of quinoa offers 5.1 grams of fiber, 8.1 grams of protein, and 222 calories. Just be careful not to use packaged, pre-made, or microwaveable varieties because they often contain other preservatives, sodium, and added flavors that negate their health properties. 

SHARE:

The post Fill Up On These Low-Calorie, High-Fiber Foods appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It’s unfair to say that all carbohydrates (carbs) are created equal because that is a false statement. Carbs may have a bad reputation because people associate them with type 2 diabetes, weight gain, and numerous other health conditions. Processed foods that are rich in sugar and refined grains tend to lack the important vitamins and minerals that other carbohydrate foods have. The carbs you want to focus on are detailed in this article.

Low-carb diets may benefit some people, but you don’t have to avoid high-carb foods forever and always. Many high-carb foods, like whole grains and certain fruits, contain other nutrients that promote overall health. For example, these foods are often rich in fiber, protein, and essential vitamins and minerals. Let’s find out about some of the healthiest carbs you can eat!

Bananas

Popular in a variety of recipes or as a filling snack, bananas are naturally rich in complex carbs. One large banana, for example, contains 31 grams (g) of carbs in the form of starches or sugars. Fortunately, bananas are incredibly rich in potassium and vitamins B6 and C, in addition to several other plant compounds. The potassium in bananas may help lower blood pressure and improve overall heart health. Unripe bananas, which are less sweet, have a higher starch content, and that transforms into natural sugars as the bananas ripen. You’ll get more starch and less sugar if you eat bananas when they’re less ripe. Unripe bananas also contain resistant starch and pectin, both of which support digestive health. 

Oranges

Oranges are great sources of vitamin C, potassium, and some B-vitamins, but they are mostly water. According to available food data, 100 g of oranges contains about 15.5 g of carbs. Not only do oranges enhance your hydration efforts, but they also provide potent plant compounds that encourage healthy immune function. Additionally, oranges may increase the absorption of iron from other foods, which may protect against iron deficiency anemia. 

Sweet Potatoes

A half-cup serving (mashed) of these beautiful and nutritious tubers offers up 20.7 g of complex carbs, but don’t let that deter you. Sweet potatoes are naturally rich in vitamin A, vitamin C, and potassium. They also contain essential antioxidants that work to neutralize free radicals in the body. In doing so, the antioxidants help keep the cells healthy and protect you against chronic illness. 

Apples

Known for their sweet, tart flavor and crisp crunch, apples come in all colors, flavors, and sizes. Generally, a half-cup serving of most apples contains 14-16 g of carbs, but that same serving boasts an impressive amount of fiber, vitamin C, and antioxidants. According to early research, adding more apples to your diet may help reduce certain types of cancer, but more research is necessary. Eating apples may also help you regulate blood sugar levels and reduce the risk of heart disease. 

Quinoa

Ahhh…the grain that’s not really a grain. Classified as a pseudocereal, quinoa is a nutritious seed that you typically prepare and eat like a grain. Cooked quinoa contains 70% carbs, making it a high-carb food. That said, quinoa is rich in many minerals, plant compounds, and is a complete protein source, meaning it contains all the essential amino acids. Researchers have linked quinoa consumption to a variety of health benefits, including blood sugar management and improved heart health. Quinoa is also gluten-free, making it a popular option for those who adhere to a gluten-free diet. 

Buckwheat

Just like quinoa, buckwheat is a pseudocereal and does not contain any gluten, despite “wheat” being in the name. A 100-gram serving of raw buckwheat contains 75 g of carbs, while the same amount of cooked buckwheat groats contains 19.9 g of carbs. Buckwheat has more minerals and antioxidants than most whole grains, and it contains a lot of protein and fiber. Additionally, both human and animal studies suggest that buckwheat may directly benefit heart health and blood sugar regulation. 

Beets

Beets round out the list of high-carb foods that exhibit impressive health benefits. Although beets aren’t as high in carbs as some of the other foods in this article, they do have a lot for a non-starchy vegetable. Raw and cooked beets contain 10 g of carbs per 100 g, primarily from the sugar and fiber. Besides the carbs, beets contain a lot of inorganic nitrates, which the body converts to nitric oxide to help lower blood pressure. Beet juice also contains nitrates and athletes occasionally use beet juice to enhance physical performance. The reason for this is because nitric oxide relaxes blood vessels, which allows oxygen to flow more freely during exercise.

SHARE:

The post 7 High-Carb Foods That Are Incredibly Healthy appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If ever there was a powerhouse vegan burger patty, it’s this one. Not only is it packed with protein and fiber, but it also boasts rich flavors that keep you coming back bite after bite. These burger patties are ideal for meal prepping and they they hold up in the freezer over time. That is in case you want to enjoy them at a later date without having to do all the prep work. Although, for a vegan burger, the patty making process is quite easy.

In order for these patties to firm up during the cooking process, you need to make sure that they are nearly free of moisture. Once you rinse and drain the black beans, allow them to dry out as much as possible in the strainer. The moisture you have in the burger patties, the longer they will take to took. Additionally, they will probably fall apart during the cooking process. If they don’t fall apart in the pan, they will fall apart when you eat your burger. The exterior may crisp up, but the inside will be mushy, and you don’t want that. If you find that the patties are too mushy when forming them, feel free to add a touch more panko breadcrumbs.

Another way to ensure that the burgers cook all the way through is to bake them in the oven. Baking them at 400º F for 20 minutes or so may result in a more thorough cook, but you can’t beat a crisp pan sear. If you want to make the patties and freeze them, you can store them in an airtight container or freezer bag for up to three months before cooking them. Just be sure to thaw them overnight before you want to cook them.

SHARE:

The post Simply Vegan Quinoa Burger appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Regular cow’s milk is a staple in many people’s diets. People consume it with their cereal, coffee, tea, smoothies, and pre-workout drinks. Although cow’s milk is a popular choice, some people can’t or choose not to drink it because of dietary restrictions, intolerances, or personal preferences. Fortunately, there are plenty of non-dairy substitutes for cow’s milk, and this article aims to highlight the best ones. 

Did you know that lactose intolerance affects about 25-40% of adults worldwide? Tens of millions of Americans are lactose intolerant, which can cause cramping, diarrhea, bloating, and gas. Surveys found that lactose intolerance is more common in American Indians, Ashkenazi Jews, Latinos, and African Americans. In fact, lactose intolerance affects 80% or more of some of those groups!

From a nutritional standpoint, many non-dairy alternatives can be very beneficial. Nut and seed milks are often rich in heart-healthy fats, but you have to make sure to read the nutrition labels. Unfortunately, plant-based milks can contain added sugars, natural flavors, and lots of preservatives. Do your best to buy unsweetened varieties, as opposed to flavored or sweetened ones. You can even make your own non-dairy milks and avoid preservatives! You just need a blender, a nut milk bag or cheesecloth, and a jar for the liquid.

Oat Milk

In its simplest form, oat milk comes from a blended mixture of oats and water. Manufacturers add gums, oils, salt, and more preservatives for a more desirable texture and flavor. Oat milk is naturally sweet and is very similar to cow’s milk, and can be used in the same way as cow’s milk. It goes great in coffee, cereal, or smoothies! Oat milk contains beta-glucan, which binds to cholesterol as it passes through the body. This can help lower LDL cholesterol, the type that’s associated with a higher risk of heart disease. 

Cashew Milk

Made from cashews and water, or cashew butter and water, cashew milk is a thicker non-dairy milk that goes great in smoothies or coffee. Cashew milk contains fewer than one-third of the calories of cow’s milk, half the fat, and way less carbohydrates. Because it has a low protein content, it may not be the best non-dairy milk substitute for people who want to increase protein intake. With only 25-50 calories per cup, though, unsweetened cashew milk is a great beverage for people who are watching their waistlines.

Almond Milk

Perhaps the most notable of plant-based milks, almond milk has a light texture and sweet, slightly nutty flavor. Just like oat milk, you can directly substitute almond milk for cow’s milk in myriad recipes. Although it contains more calories than cashew milk, almond milk is one of the lowest-calorie non-dairy milks available. Additionally, almond milk is a great source of vitamin E, a group of antioxidants that protect the body from oxidative stress. 

Macadamia Nut Milk

Macadamia nut milk has a richer, smoother, and creamier consistency than most non-dairy milks, and tastes great in recipes or on its own. It is more calorically dense than other plant-based milks, so it may not be a great option for calorie counters. Because macadamia nut milk is low in carbohydrates, it may be a great option for people with diabetes, or those who want to watch their carb intake. Macadamia nuts are also rich in monounsaturated fatty acids, which are highly beneficial for reducing blood cholesterol and blood pressure levels.

Quinoa Milk

Quinoa is an edible seed, although it’s commonly thought of as a grain because of how people use it. It is highly nutritious, gluten-free, and rich in quality protein. Although quinoa has risen to popularity as a superfood, quinoa milk is a newcomer to the non-dairy milk market. Quinoa milk exhibits a slightly nutty flavor that is a little sweet, making it great for cereal and porridge. It contains a similar number of carbs to cow’s milk, but fewer than half the calories. The nutritional profile is very well-balanced when compared to other non-dairy milks. 

Coconut Milk

Sold in cartons and cans alike, coconut milk is made from water and the white coconut meat. Coconut milk has a creamy texture and a sweet, subtle coconut flavor, especially if you buy the unsweetened varieties. Coconut milk has the lowest protein and carb content of the non-dairy milks, so it may not be great if you want to increase protein intake. However, it is a great option for keto enthusiasts because it contains medium-chain triglycerides (MCTs). These are healthy fats that may increase feelings of fullness, helping to reduce appetite and improve blood cholesterol levels.

SHARE:

The post The Best Non-Dairy Substitutes For Milk appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

All-purpose flour used to be the dominating pantry staple for all your baking and cooking needs. For many people, this enriched, processed form of flour remains the go-to, even though many other flours exist nowadays. Although every flour in the baking aisle isn’t the healthiest, there are some that may help reduce inflammation or comply with certain diets. 

If your goal is to be healthier, one of the best things you can do is get rid of the white, all-purpose flour in your pantry. Refined flour is one of the primary foods that contributes to inflammation, which can cause joint pain. Alternative flours, while originally intended for people with special diets, have increased in popularity. People want to add more variety and nutrition to their diet, making almond, coconut, oat, buckwheat and more flours great alternatives. 

The decision to remove all-purpose flour from your diet is a healthy one, but not all flour alternatives are equal substitutes for it. Often times there isn’t a one-to-one ratio for flour substitution. Due to the different nutritional profiles, certain flours are better for baking, while others are better for cooking, binding, or thickening. We’ve rounded up some of the healthiest flours for you to incorporate into your diet. Learn more about them below. 

Chickpea Flour

Chickpea flour, or garbanzo flour, is made by grinding dried chickpeas into a fine powder. It exhibits a diverse nutritional profile, as chickpeas are rich in protein and fiber. Chickpea flour stands out from other flours for its binding ability. This can be great for providing sturdy texture to muffins and breads. In the Mediterranean, the classic use for chickpea flour is to make socca, or an unleavened pancake. Keep in mind that chickpea flour can have a bean-forward flavor, so it may not be great for all sweet treats. 

Quinoa Flour

Similar to chickpea flour, quinoa flour is made by grinding quinoa into a fine powder. Because quinoa is gluten-free, quinoa flour is an excellent option for people who adhere to a gluten-free diet. Just like chickpea flour, quinoa flour is an excellent source of protein and fiber, but it also contains lots of unsaturated fats. Additionally, it boasts incredible antioxidant and anti-inflammatory properties that may help improve digestive health. It can have a moist texture in baked goods, and many people enjoy using it in pancakes, pizza or pie crusts, and muffins. You can also use it to thicken soups and sauces. 

Coconut Flour

Not only is coconut flour gluten- and grain-free, but it is also more calorie-dense than traditional grain-based flours. It’s a great source of protein, fat, fiber, and essential minerals like potassium and iron. The fat in coconut flour is primarily composed of medium-chain triglycerides, which may boost metabolism and reduce inflammation. Unlike saturated fats from meat or dairy products, the saturated fat from coconut affects your body differently and in a healthier way. Because of the mildly sweet flavor profile, coconut flour lends itself to many baked goods, including cakes, cookies, and breads. The gritty texture allows it to absorb a lot of liquid, which can dry out some baked goods, so keep this in mind when you use it. 

Almond Flour

Let’s clarify one thing: almond flour is not the same thing as almond meal, which is coarser because almonds are ground with their skins in tact. Almond flour is gluten-free and is made by grinding blanched almonds into a fine powder. It exhibits a nutty flavor profile and is rich in magnesium, omega-3 fatty acids, vitamin E, iron, potassium, and calcium. Almonds are naturally higher in calories, so substituting with almond flour may drive up the calories of a certain dish. That said, it may help improve insulin resistance and lower LDL (bad) cholesterol levels. Almond flour works well in baked goods and savory dishes alike! 

Buckwheat Flour

Buckwheat produces grain-like seeds, which are ground into a fine powder to make buckwheat flour. Despite the name, buckwheat is unrelated to wheat and is actually gluten-free. It exhibits an earthy flavor profile and contains lots of magnesium, copper, phosphorus, manganese, and iron. According to several studies, buckwheat flour may help reduce blood sugar in people with diabetes and improve biomarkers of heart health. Many researchers attribute these abilities to the anti-inflammatory, anti-cancer, and prebiotic properties that buckwheat exhibits. Traditionally, it’s used to make Japanese soba noodles, but it also works well in quick breads, pancakes, and even makes a great crumb coating for proteins. 

SHARE:

The post 5 Of The Healthiest Flours To Use For Every Purpose appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Carbohydrates are the body’s primary fuel source. Brain function, athletic performance, and overall energy depend on carbohydrates, or carbs. Unfortunately, not all carbs are created equal. If you want to sustain energy for longer workouts or build muscle efficiently, you have to consume the right carbohydrate sources, also known as complex carbs. 

The Simple Carb Problem

For starters, simple carbs are the easiest foods to get your hands on. A sugary drink, pasta, bread, or some other processed food with refined ingredients may provide a short burst of energy, but there’s an eventual crash. Simple carbs and supplements like maltodextrin, dextrose, and cyclic dextrin all spike insulin, which causes a blood sugar crash. This can induce feelings of lethargy and fatigue. During a workout, you want to be able to sustain energy and keep blood sugar and insulin from spiking. 

Why You Need Complex Carbs

The body digests complex carbohydrates much more slowly than it does simple carbs. This is because complex carbs have a longer-chain molecular structure. Although complex carbs are also made of sugars, they don’t spike insulin; rather, they work to keep blood glucose stable for sustained energy release. If you want to improve endurance, build muscle, optimize body composition, and engage in longer workouts, direct your attention to complex carbs. They slow the body’s absorption of sugar and slow the digestive process, helping you fee full for a longer time. 

If you want to learn more about the difference between simple and complex carbs, click here. For the best carbs to eat to help you build muscle, continue reading. 

Sweet Potatoes & Yams

Although people consider these to be the same food, they are quite different. Sweet potatoes contain naturally occurring sugars, dietary fiber, and other micronutrients like vitamin B6. Nutritionally speaking, both sweet potatoes and yams are very similar, providing complex carbohydrates that help you sustain energy levels. The primary difference is that sweet potatoes are great sources of beta-carotene, which the body converts to vitamin A, a nutrient necessary for immune and eye health. Yams do contain vitamin A, but not nearly as much as sweet potatoes. Yams happen to have a higher vitamin C content than sweet potatoes. 

Quinoa

Quinoa happens to be one of the only plant-based carbohydrates that is also a complete protein. In addition to being rich in manganese, magnesium, iron, and other micronutrients, it contains all the essential amino acids that the body cannot produce. Quinoa, much to people’s disbelief, is actually not a grain; rather, it is a seed, but people treat it like a grain. It’s an excellent dietary staple for anyone who wants to fill up on protein and complex carbs in order to build muscle. 

Fruits And Vegetables

Fruits and vegetables provide the body with antioxidants, vitamins, minerals, and complex carbs. In order to build and repair muscles, you need the vital nutrients in these natural foods. Vitamin C, for example, is necessary for the growth and repair of muscle tissues. Additionally, consuming more fruits and vegetables helps to reduce the risk of type 2 diabetes, heart disease, obesity, and certain cancers. 

Legumes

Legumes are naturally rich in fiber, which aids nutrient absorption. The fiber also helps to optimize digestive function and aid the growth of healthy gut bacteria. Legumes are also great sources of protein and iron, both of which are necessary for muscle growth. Chickpeas, black beans, lentils, kidney beans, and more contain carbs that the body digests slowly, which helps to stabilize blood sugar. The combination of carbs and protein means that legumes should fall on your muscle-building food list. 

Oats

The breakfast of champions and muscle builders, so long as you aren’t eating one of those processed, sugary packets. That’s not oatmeal, folks, just in case anyone was unclear about that. Rolled oats and steel cut oats are great sources of complex carbs and protein, helping you optimize body composition and build muscle. Because oats are rich in soluble fiber, they also help slow digestion to keep you full for longer. Lastly, several studies found that oats may reduce inflammation, improve gut microbiome, and provided sustained energy levels. 

SHARE:

The post 5 Clean Carbohydrate Sources To Help You Build Muscle appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.