Did you ever think to combine cauliflower and broccoli to make a unique salad? Nobody wants to eat large florets of raw cauliflower or broccoli, which is why this salad is as far from that as possible. Think of this salad as more of a raw rice bowl because it calls for riced cauliflower and broccoli. Simply pulse together the raw cauliflower and broccoli florets in a food processor to rice them up! After that, you can begin making this powerhouse salad.

Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, an antioxidant compound that may reduce the ability of cancerous cells to multiply. In doing so, sulforaphane may help slow the growth of tumors, or at least reduce their ability to spread. Because sulforaphane is extremely bioavailable, you do not need to combine other nutrients with it for optimal absorption. Simply eat cruciferous vegetables to provide your body with this antioxidant compound.

Besides the impressive nutritional profile, this salad provides lots of life and color. Although we only have a certain number of ingredients in this salad, you can add more if you want to. Great additional ingredients include red cabbage, carrots, collard leaves, and radishes. The ingredients we’ve chosen work well with an Asian-inspired dressing, so we hope you enjoy it. Let us know if you like it, or if you made it your own, in the comments below.

SHARE:

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

A nutritional survey found that about 95% Americans do not meet their recommended daily intake (RDI) of fiber. The RDI of fiber ranges from 21-38 grams, depending on your age and gender. Most people have a lot of room for improvement on this nutrient, which plays an essential role in regulating bowel movements, nurturing the gut, and filling you up. In this article, we detail easy ways to add more fiber to your diet. 

Try Chickpea Pasta

It’s hard not to love pasta, especially because you can usually throw a recipe together in 30 minutes or less. The unfortunate reality is that most people use jarred sauce (full of sodium) and boxed pasta enriched with poor quality ingredients. Instead of feeling tired and bloated, consider switching to chickpea pasta to increase your fiber intake. Two ounces of chickpea pasta (about one cup of noodles) offers eight grams of fiber, which is a major increase from two grams of fiber from regular pasta. Chickpea pasta also has twice the protein content as regular pasta and it’s gluten-free!

Add Lentils To Grain Bowls

You can easily customize grain bowls, but a lot of people like to use rice as the base. Rice, even brown rice, is not the best source of fiber. One cup of brown rice offers 1.6 grams of fiber, while a mere half-cup of lentils offers eight grams of fiber. If you enjoy rice, consider a lentil-rice mixture to enhance the fiber content of your grain bowl. Plus, a half-cup of lentils offers nine grams of protein, and a good portion of the fiber in lentils comes from prebiotics, which feed the probiotics in your gut. 

Blend Kiwis Into Your Smoothies

Kiwis have an incredible vitamin C content and they are bursting with antioxidants. They also contain fiber, with two kiwis offering four to five grams, depending on the size. Half of that fiber content, however, is concentrated in the skin. Most people do not enjoy snacking on fuzzy kiwi skin, though. In order to reap all the fiber benefits of kiwis, toss a couple whole kiwis into your smoothie. You won’t even taste the skin!

Eat Chia Pudding With Berries

Most dietitians agree that breakfast is the best meal of the day to load up on fiber-rich foods. In doing so, you will be full and energized until lunch, avoiding unnecessary snacking. Both chia seeds and berries contain a lot of fiber, despite their small size. A half-cup of raspberries and one tablespoon of chia seeds provide four grams of fiber, each. We have many chia pudding recipes available in our recipe section (click here) if you need some inspiration. 

Snack On Nuts And Figs

Each fig, depending on the size, generally provides one gram of fiber, and one serving of figs is roughly between three to five fruits. Pair those figs with a quarter-cup of almonds for four more grams of fiber and six grams of protein. That makes almonds and figs an ideal snack to give you a natural pick-me-up and fill you up between meals. 

Add Pears To Your Salads

Pears are sneaky fiber superstars, with one medium pear offering five to six grams of fiber. Can you enjoy pears as healthy snacks from time to time? Sure, but adding them to salads can give you a better fiber bang for your buck. Pair your pears with kale (one gram of fiber per cup) and other fiber-rich ingredients for a filling, lunchtime salad!

SHARE:

The post Most People Don’t Consume Enough Fiber: 6 Ways To Get More appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you love Mediterranean food, then you are going to love this recipe. Spiced to perfection, this cauliflower shawarma bowl shows you that vegan entrees are filling, tasty, and may sway you away from meat-centric options. Serve the roasted cauliflower over rice and with optional sides, such as cucumbers, roasted chickpeas, chopped tomatoes, fresh herbs, and vegan tzatziki.

To get that classic shawarma flavor, you have to mix several spices together. Curry powder, paprika, cumin, and an optional dash of cayenne pepper take this cauliflower to the next level. To get the perfect cook on the cauliflower, roasting is the way to go. Roasting perfectly crisps up the exterior of the florets, while bringing out the veggie’s natural flavor. Plus, roasting cauliflower helps establish two textures: caramelized on the outside and soft on the inside.

Should you so desire, add a can of chickpeas to the cauliflower and roast both of them together in the spice mixture. While the cauliflower is roasting, cook the rice and prepare the vegan tzatziki sauce. The key to a great tzatziki is to grate the cucumber with the skin on and then strain the water out through a cheesecloth or fine mesh sieve. That step will keep your sauce nice and thick, as opposed to watery. It pairs beautifully with the roasted cauliflower and rice.

SHARE:

The post Cauliflower Shawarma Bowl appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

After dealing with a bad case of indigestion or food poisoning, the first foods you reach for when you’re ready to eat are simple and easy to digest. Nobody has the desire to wolf down a double cheeseburger after dealing with stomach issues. More often than not, you choose plain crackers, soup, bread, or rice to remedy symptoms. 

A common theme among easy to digest foods is that they are low in fiber, fat, and flavor. They lack acidity, spice, and are usually soft or easy to chew and swallow. Eating foods that are harder on the digestive system may worsen symptoms, so you choose foods that are more digestible to give your digestive tract a break. Digestion requires energy, which includes mechanical and chemical energy processes like chewing or the work done by acid in the stomach. 

By choosing foods that are easy to digest when you don’t feel 100%, you give your gastrointestinal (GI) tract a break. Your body has to work a little less hard to carry out the digestive processes. That is what you want if you experience diarrhea, indigestion, vomiting, or other digestive issues. Continue reading to learn about some of the easiest food groups to digest when your digestive system isn’t in the best shape. 

Well-Cooked Vegetables

Raw vegetables can be harder to digest than cooked vegetables. When you cook vegetables, their plant cell walls soften and their starches become readily available to enzymes in the digestive system. That makes for an easier digestive process. Consider cooking the following vegetables if you need easily digestible healthy options: 

• Spinach
• Green beans
• Carrots
• Zucchini and squash (seeded)
• Beets
• Potatoes (peeled)

Peeled Or Stewed Fruits

Just like raw vegetables, fresh fruits are high in fiber, which can make them tougher for the body to digest. Because the bulk of dietary fiber in fruit exists in peels and seeds, health experts suggest eating peeled and seeded fruits after dealing with an upset stomach. It can be beneficial to choose fruits lower in fiber, such as ripe bananas or melons, especially if you struggle with diarrhea or nausea. If you choose to eat fruits like pears and apples, remove the skin. Softer fruits like stewed peaches or plums are also good options if you have an upset stomach.

Soups, Smoothies, And Purees

The way you prepare food can influence how your body digests it. Texture modification strategies, such as blending, doesn’t change the fiber content, but it can reduce the size of fiber particles in plant-based foods. That’s why smoothies, soups, and purees are much gentler on the digestive system. Raw kale, for example, is bulky and tough, while cooked or blended kale is soft. The change in texture allows for easier digestibility. The same goes for berries and other fibrous fruits, which you can enjoy if you blend into smoothies. Blending or pureeing these plant-based foods essentially pre-digests food, which takes the majority of the work away from your digestive system. 

White Flour Products

After a bad bout of food poisoning or general GI discomfort, you usually choose white foods, including rice, bread, and plain crackers. As you know by now, high-fiber foods can be difficult to digest if you’re experiencing abdominal bloating, diarrhea, or nausea. White bread, white pastas, and white rice, although not the healthiest foods, have had their fiber components removed. You can temporarily choose these foods to enjoy when dealing with digestive problems, but don’t eat them regularly. 

Soft Proteins

Animal proteins don’t contain fiber, but they are difficult for the body to digest, especially if they are rich in fat, tough, or chewy. Choose softer, easy-to-chew proteins that are low in fat. Scrambled eggs, smooth nut butters, and soft tofu are nourishing options that are typically easy to digest.

SHARE:

The post These 5 Food Groups Are Easy To Digest appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Dining out with high cholesterol can seem like an unenjoyable experience, but only if you don’t know how to tackle the menu. You can still enjoy family nights out, festive occasions, or even romantic dinners at your favorite restaurants. All you have to do is educate yourself about the best low-cholesterol choices. 

In order to understand how to manage high cholesterol, you have to know what you’re eating. Reading the menu carefully and identifying problematic ingredients is paramount. How do you know what to look for, though? While going to healthier restaurants and making your own food is the best plan of attack, it may not be sustainable for everyone. This article aims to educate you on how to dine out if you have high cholesterol. 

If Eating Chinese Cuisine, Go For Steamed Instead Of Fried

Chinese restaurants usually have a lot of fried food options, but there are many low-cholesterol options to choose from. Instead of enjoying deep fried egg rolls, opt for spring rolls that are steamed. Better yet, see if you can roll the ingredients in lettuce leaves! Steamed rice is a better choice than fried rice, but try to ask for brown rice if it is available. For your main course options, seafood can be a good choice, especially if the protein is steamed. Boiled or broiled seafood entrees are also good options. Just remember to eat shrimp in moderation and choose entrees with lots of vegetables. Resist dishes with a lot of oil if you want to care for your arteries!

Go For Vegetables And Skip Ghee At Indian Restaurants

There are many vegetarian dishes at Indian restaurants, which is great if you want to eat on the healthier side. Chickpeas are a common ingredient in Indian cuisine, and a heart-healthy legume to consider. Try to order dishes with plenty of vegetables, but stay away from heavy dishes with ghee, which is clarified butter made from buffalo’s or cow’s milk. Just as in the above explanation about Chinese cuisine, ask if the dishes can be made with minimal oil, provided the dishes are made to order and not in large pots. 

Skip The Sour Cream At Mexican Restaurants

Believe it or not, one of the healthier dishes (and perhaps most eye-catching) to order when eating at a Mexican restaurant is fajitas. They usually contain a lot of vegetables and don’t have fried components. Black beans tend to be a better choice, since they are rich in soluble fiber. That said, some restaurants over-salt the beans, no matter what type they are. Try to choose corn tortillas instead of white flour tortillas, because corn tortillas contain fewer calories and less sodium, sugar, and saturated fat than flour tortillas. If possible, choose grilled fish as your protein because it is a leaner protein with lower fat and sodium content. Lastly, resist ordering nachos as an appetizer and skip the sour cream and queso, opting for pico de gallo instead.

Avoid Saturated Fats And Limit Fatty Meals

There has been an interesting development in the U.S. Department of Agriculture’s (USDA) latest Dietary Guidelines for Americans. It no longer includes a specific limit for dietary cholesterol, but that isn’t an excuse to eat carelessly. The USDA guidelines and other dietitians advise people to eat as little cholesterol as possible. One study followed 30,000 men and women who did not have cardiovascular disease at the beginning of the study. After a 17-year period, researchers noted that for every 300 milligrams of cholesterol that participants added to their daily diet, they increased their risk of cardiovascular disease by 17%. 

Health experts suggest that cholesterol you eat impacts your blood cholesterol levels, but that isn’t the only factor to consider. Maintaining a balanced diet is the best way to manage your cholesterol levels. Reducing your consumption of meat, especially processed meats like bacon, sausage, and deli meat, can go a long way in reducing cholesterol and your risk of heart disease. Many foods that are rich in cholesterol, including high-fat dairy, bakery items, and fatty meats, also have a higher content of saturated or trans fats, both of which elevate cholesterol. For this reason, do your best to avoid these foods when you dine out. Such foods include pizza, burgers, tacos, sandwiches, and casseroles. Additionally, watch out for cheesy foods, palm oil, cookies, snack foods, and cakes. 

SHARE:

The post How To Dine Out When You Have High Cholesterol appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

A dessert doesn’t get much easier than this, folks! Put away the eggs and forget the whole milk, heavy cream, or condensed milk because this recipe is 100% vegan. It is every bit as creamy and rich as regular rice pudding, only this variation is dairy-free. It’s a comforting dessert that people used to enjoy as children, but that rice pudding you used to know probably wasn’t made with oat milk or cashew milk.

The reason that this rice pudding does not call for almond milk or soy milk is because oat milk is wonderfully creamy. If you have a gluten sensitivity, consider replacing oat milk with cashew milk, as that has a lovely, creamy consistency. If you have an aversion to store bought nut or grain milks, feel free to make your own. In fact, we have recipes for both oat milk and cashew milk in our recipe section.

Although the recipe only calls for three ingredients, you have the freedom to add more if you want to enhance or customize the flavor. Include grade A maple syrup, vanilla extract, a pinch of sea salt, raisins, or even cocoa powder. The core recipe only calls for short grain rice, oat milk, and a cinnamon stick, which you can replace with some cardamom pods, depending on your flavor preference. Garnish with a sprinkle of cinnamon or a swirl of vanilla extract to add a floral note to this lovely vegan dessert. Let us know if it compares to the real thing!

SHARE:

The post Vegan Rice Pudding With Oat Milk appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It doesn’t have to be cold outside to use a heating pad. Whether you have a headache, sore muscles, or cramps, a heating pad is highly beneficial. Homemade heating pads are even better! Snuggle up with them if you are chilly, need comfort, or want to embrace the warmth. This article details how to make your own heating pads and the supplies you’ll need. 

Firstly, you have to gather the supplies, which are a pair of cute and cozy socks, one pair of thin socks, 2 bags of small white beans, sewing supplies, and scissors. Don’t have beans? Replace them with rice! Don’t have cozy socks? A thicker pair of socks will do the trick! By the way, you don’t have to be a professional tailor or seamstress to make these. We believe in you! 

Homemade Scented Heating Pads

• Step 1: Take the thin socks and sew them together at the cuffs. Make sure to leave a one-inch gap, and then fill each sock with a one-pound bag of beans, or one pound of rice. 
• Step 2: Sew up the rest of the cuffs because this will serve as the inside bag for your heating pad. 
• Optional Step: Drop some lavender essential oil onto the thin socks and allow it to soak into the material for about 15 minutes. 
• Step 3: Take the cozy socks and sew them together, leaving a hole big enough to fit the thin socks with the beans into them. Once you fit the thin socks inside the cozy socks, finish the sewing job. Your homemade heating pad is ready, and it should resemble a horseshoe.
• Step 4: Warm the heating pad up in the microwave for about thirty seconds and then use it on the affected area. 

The Benefit of Heating Pads

There are quite a few situations that call for a heating pad. Most importantly, heating pads help relieve aches and pains, relieve cramps, and ease muscle tension. Heating pads are a form of heat therapy, which encourages consistent circulation throughout the body. When dealing with an injury, heating pads can help reduce both muscle and pain discomfort. We detail some of the other benefits below. 

Accelerates The Healing Process

Promoting blood flow to the injured area is an essential part of the healing process. The reason for this is because increased blood flow delivers more oxygen, white blood cells, platelets, and other essential nutrients. All of these things help repair damaged tissues, which is a crucial part of the healing process. Heat transfers all the way from the skin’s surface to deep muscle fibers. This improves blood circulation to the muscles, but also heats the cross layer of fat under the skin. People who have a thicker layer of fat, then, may not respond to heat therapy as well as people with less fat. 

Heat Interrupts The Transmission Of Pain Signals

The reason you feel pain is because of sensory receptors that exist at nerve endings. Receptors compete with one another to reach the brain, and one set of receptors may block or mute the signals from another set. Heat therapy actually activates heat-sensitive calcium channels, which can block pain receptors directly. It’s also possible for heat to stimulate other sensory receptors, which may indirectly reduce pain.

Heat Increases Immunity

By elevating the body temperature via heat therapy (external heat), you mimic the function of a fever (internal heat). What this does is signal the immune system to respond at varying levels. Hot baths, for example, activate monocytes, a type of white blood cell that help fight infections and remove dead cells from the body. Heat therapy may also decrease levels of inflammatory markers in the body. Low levels of C-reactive protein, for example, indicate a stronger immune system.

SHARE:

The post How To Make Your Own Scented Heating Pads appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

There are many raw vegan sushi recipes out there, some of which are on our website. More often than not, these recipes contain some sort of raw vegan rice alternative, typically in the form of a spread or similar consistency. The mixture often contains nuts or seeds, in addition to spices, vegetables, and other flavorings. This recipe is a departure from the traditional nori wrap recipes because it does not contain a rice alternative.

Because these wraps only contains shredded vegetables, we had to make an undeniably delicious sauce. The green sauce has a tahini base, which makes it creamy, but what ingredients give it the vibrant color? This sauce calls for basil, parsley, and some fresh jalapeño, which is an optional ingredient, but so worth it if you crave spice. The jalapeño doesn’t overpower the sauce, especially because it contains garlic, apple cider vinegar, coconut aminos, agave, lemon juice, and a few other ingredients. It’s just a flavorful party and the only invitees are your taste buds!

Although we have specific vegetables on the ingredient list, you are more than welcome to use vegetables you enjoy or already have. You may want to use kale instead of Romaine lettuce, or red cabbage in place of yellow bell pepper. The main thing to remember is to use raw vegetables! And as a final note, make sure that the nori sheets are not roasted. You can find raw nori sheets in different supermarkets, so make sure you look for those instead of the roasted varieties. We hope you enjoy!

SHARE:

The post Raw Vegan Nori Wraps With Green Tahini Sauce appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

For people living with Crohn’s disease, it can be difficult to stick to a healthy eating plan when you’re on the go. You probably won’t find Crohn’s-friendly snacks from gas stations or convenience stores. That is why health experts encourage you to always pack snacks that are safe and healthy for your condition. 

Each person living with Crohn’s disease has their own particular food tolerances and taste preferences. It is necessary to keep track of what you eat because certain foods may affect the digestive tract differently. While there is no specific diet for Crohn’s disease, there are nutrient-dense foods that are beneficial to consume if you have the condition. It can be beneficial to keep a food journal, as monitoring which foods make your gut happy vs. unhappy can help you choose better meals and snacks moving forward. Additionally, eating the right foods can help you manage digestive flare-ups. 

Although there isn’t a perfect diet to follow if you have Crohn’s disease, you can consult with a dietitian for help. Consider experimenting with the following Crohn’s-friendly snacks that are tasty and easy to digest. 

Rice Crackers

Rice is one of the most tolerated sources of carbohydrates if you have Crohn’s disease or ulcerative colitis. Health experts consider it an IBD-friendly food, noting that most people do not experience gut inflammation after eating it. When buying rice, make sure to purchase low-fiber white rice because brown rice and wild rice may not benefit your condition. You can easily make rice cakes, rice crackers, and rice pudding with rice. Purchase unsalted rice crackers from the store and top it with avocado, peanut butter, or hummus for a filling, Crohn’s-friendly snack. 

Bananas

Bananas are easy to enjoy if you have Crohn’s disease, and they make for an easy travel snack, no matter what symptoms you experience. Pack one or two in your bag and get on the move! According to dietitians, you can eat bananas at almost any stage of ripeness, except for the very green types. Bananas are truly the exception if you have Crohn’s disease because they are easy for the body to digest. You can add more protein and healthy fats by pairing them with some healthy peanut butter. 

Hummus

If you want a higher-calorie snack option, this classic chickpea dip can be a great option, especially if you have a hard time maintaining weight. A small container of two to three tablespoons of hummus is a perfect on-the-go snack that is Crohn’s-friendly. Since you probably do not want to eat hummus with a spoon, cohoe some crackers that don’t aggravate your digestive system. As mentioned earlier, rice crackers can be a great option, but plant pretzels can also help you avoid a flare-up. 

Applesauce 

People with inflammatory bowel disorders typically have to avoid raw fruits, but cooked fruits without peels are usually fine, more often than not. Applesauce is very easy to digest and safe to eat, especially after a flare-up. Applesauce contains lots of potassium and vitamin C, especially if you make your own applesauce. Store bought applesauce can be tricky because a lot of it contains added sugar. You can make your own by clicking here, or you can search for healthier varieties in the store. 

Avocado

According to dietitians, avocado is one of the best superfoods for people living with Crohn’s disease. It contains lots of unsaturated fats and other nutrients, including potassium, vitamins C & E, and magnesium. Similar to bananas, avocados are very easy for the body to digest and tolerate. Avocados are also versatile, and you can eat them fresh with a little sea salt, pureed on top of rice crackers, as guacamole, or incorporate them into smoothies. 

Peanut Butter On Toast

If you have Crohn’s disease, ulcerative colitis, or another inflammatory bowel disease, you should obtain your dietary fat from heart-healthy sources. Nut butters, nuts, seeds, avocado, and olive oil are great sources of heart-healthy fats. Peanut butter on toast is a great snack if you have Crohn’s, but make sure that the bread fits within a low-residue diet. Low-fiber white bread tends to be a better option for people with Crohn’s disease, especially if symptoms are severe. If you don’t enjoy peanut butter, you can opt for cashew butter, almond butter, and other nut butters.

SHARE:

The post 6 Healthy Snacks For People Living With Crohn’s Disease appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you didn’t have a good reason to start eating more whole grains and fewer processed meats before, you do now. A recent study examined nearly three decades of data on how 11 different dietary factors across 184 countries influenced the risk of type 2 diabetes. The data sheds light on the fact that being more selective about your food choices may help you reduce the risk of type 2 diabetes.

In 2018, the final year of the study, researchers estimated that 14.1 million cases of type 2 diabetes worldwide were caused by poor eating habits. Researchers noted that three factors had a disproportionate impact on the risk of type 2 diabetes. The first factor was not consuming enough whole grains, and the second was consuming too much refined wheat and rice. Finally, the third risk factor was the overconsumption of processed meat (think deli meats and other packaged meats like bacon). Not consuming enough non-starchy vegetables or drinking too much fruit juice didn’t have as big of an impact on type 2 diabetes risk, according to the analysis. 

Another study suggests that unhealthy, simple carbohydrates drive type 2 diabetes globally. The findings from this new study, however, reveal critical areas that require improvement on a global level. 

What Causes Type 2 Diabetes?

Type 2 diabetes develops when the body cannot make or use enough of the hormone insulin to help convert sugars in the foods we eat into energy. There are two primary concerns with diabetes, the first being that the pancreas doesn’t produce enough insulin, a hormone that regulates the movement of sugar into cells. Secondly, cells respond poorly to insulin and take in less sugar. That causes sugar to accumulate in the bloodstream. Medical experts still don’t fully understand why this happens, but some primary risk factors for type 2 diabetes include being physically inactive, obese or overweight, over the age of 45, or eating a poor diet. Most health experts agree that maintaining a healthy weight, exercising regularly, and eating a healthy diet can help prevent or reverse type 2 diabetes. 

Type 2 Diabetes Is Increasing Worldwide

The new study, which we mentioned earlier, tracked type 2 diabetes cases from 1990 to 2018. Within that time period, researchers noted that cases climbed in every single one of the 184 countries examined. Certain regions, where diets consist of high amounts of processed meats, red meat, and potatoes, had the most cases of type 2 diabetes. These regions included the United States, Central Asia, and Central and Eastern Europe, according to the study. 

Other regions, where diets include a high consumption of sugary drinks and processed meats, also have a higher proportion of type 2 diabetes cases. For example, many Latin American countries consume more sugary drinks and processed meats and less whole grains, so they have more cases of type 2 diabetes. 

The traditional Western diet tends to be rich in red meat, fried foods, sweets, processed foods, and saturated fats. All of these foods increase the risk of type 2 diabetes, according to registered dietitians. The lack of fiber, vitamins, minerals, and other healthy compounds in these foods can increase inflammation in the body. Chronic inflammation increases the risk of obesity and it can make it more difficult to maintain healthy blood sugar levels. Additionally, these foods make it more difficult to lose weight, even if you include a couple other healthy foods in your diet. 

What Can You Do? 

The good news is that there are small dietary changes that you can make to lower your risk of type 2 diabetes. Health experts recommend the following to help lower your risk:

• Subbing brown rice in place of refined, enriched white rice. 
• Fill your plate with lots of whole fruits and vegetables. In fact, half of your plate should always consist of these fresh foods, with one quarter whole grains, and the other quarter lean protein.
• Replace sugary cereals and breakfast foods with whole grains or fresh fruits and vegetables. A bowl of chia pudding, oatmeal (not from a sugary package), or even a smoothie are great breakfast options.
• Opt for plant-based proteins, such as chickpeas, black beans, lentils, kidney beans, navy beans, walnuts, almonds, cashews, hemp hearts, and quinoa. Consume those options instead of red meat and other processed meats. 

Results won’t happen overnight, but these small dietary changes can lead to more energy, weight loss, and a lower risk of type 2 diabetes over time. Stick with it and make small improvements to your lifestyle, and your body will thank you.

SHARE:

The post White Rice, Bacon, And Other Processed Foods Driving Up Type 2 Diabetes Rates appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.