|
Q: Are black beans any
more nutritious than kidney and garbanzo beans?
A: All three beans, like other legumes, are great
choices, supplying protein and dietary fiber as well as a variety
of vitamins and minerals. Black beans are slightly higher in
fiber than the other two choices and provide some extra magnesium,
but garbanzo beans (chickpeas) are a little higher in the B vitamin
folate. Some news stories have picked up on preliminary studies
showing black beans among the highest in certain antioxidants.
However, other research shows kidney beans slightly higher in
total antioxidant power. Different types of analysis and cooking
methods are enough to blur nutritional differences among these
healthy options. Enjoy a wide variety of beans, making selections
for each dish based on color, texture and flavor. Black beans
are earthy and flavorful, kidney beans are mild and absorb flavor
from seasonings, and garbanzo beans add a nutty taste. |
|
Q: I’ve heard that
one way to eat more vegetables and fruits is to add them to foods
throughout the day. How do I get past this seemingly daunting
task?
A: I think you really just have to jump in and try
it. Look at any grain, potato, soup, meat, sandwich, pizza, casserole
or sandwich as a vehicle waiting for one or more vegetables or
fruits. Make a game out of adding extra produce to at least one
food at each meal. Dice up a pepper to keep in a small bowl in
the refrigerator so it’s ready to pull out and add to rice
or on a baked potato. Add shredded carrots or a handful of chopped
spinach to soup or to pre-made pasta sauce. Sauté or stir-fry
vegetables like zucchini, mushrooms, broccoli florets or tomatoes
with a little garlic for a side dish one night, and make extra
to add to pasta, couscous or pizza a couple nights later. Create
a mindset that you always add some fresh or dried fruits to hot
or cold cereal or yogurt. Experiment with new additions to sandwiches,
from sliced apples or pears to roasted peppers and baby spinach.
In short, have fun!
Q: What is fatty liver
and is it related to diet?
A: Fatty liver is a condition in which fat stored
in the liver can cause inflammation that may lead to scarring
and cirrhosis. For years, people assumed it was only caused by
alcohol, but fatty liver is increasingly linked with excess body
fat and metabolic abnormalities like insulin resistance. Studies
show as many as 70 percent of people with diabetes may have fatty
liver; signs of the condition can go undetected for years before
complications may develop. Researchers are still trying to identify
how our eating habits might reduce the risk or improve the symptoms
of fatty liver, but some ideas are emerging. So far, the most
important eating habits linked to reducing fatty liver focus
on steps that reduce insulin resistance: avoid sugar-containing
soft drinks, limit sweets and refined grains, get some moderate
physical activity every day, and decrease total calories to gradually
reduce excess body fat if overweight. Some studies suggest that
limiting saturated fat and getting most of the diet’s fat
from olive oil and omega-3 fat (in fish walnuts, and flaxseeds,
for example) may be helpful. These steps may provide other health
benefits, but impact on the liver is still uncertain. Research
suggests that even modest weight loss that is maintained can
reduce liver risks – it’s not all-or-nothing. |
Print
Forums
Refer Page
