Latest news with #MariaLauraHaddadGarcia
Yahoo
a day ago
- Health
- Yahoo
The 3 Best Ways to Maintain Your Muscle Mass to Live Longer, According to Dietitians
Reviewed by Dietitian Maria Laura Haddad-GarciaKey Points Muscle mass boosts metabolism, helping maintain weight and support healthy aging. Strong muscles lower chronic disease risk and support mobility, strength and immunity. Eat protein, stay active and strength train to preserve muscle and live independently may have gulped down cans of spinach to grow his muscles, but for us, it takes more than greens. We have over 600 muscles in our body; some work on their own, like those found in our heart and organs, while others we can control, like our skeletal muscles. We use them each day—they help us walk, stand, lift, talk and even eat. Unfortunately, as we age, our muscles lose their size, strength and function, which can make tasks like rising from bed or walking to the bathroom become a challenge. Having weak muscles also increases our risk of falls, fractures, chronic conditions and a shorter life. That's why it's so important that we do everything we can to maintain our muscle mass. Below, we share three science-backed ways to keep muscles strong and healthy and explore the benefits of maintaining muscle mass. Tips for Maintaining Muscle Eat Enough Protein While some people would never miss a serving of protein on their plates at mealtimes, others may struggle to consume enough of it or fail to distribute their intake of it throughout the day. However, as Caroline Thomason, RD, CDCES, points out, "Eating enough protein helps maintain our muscle mass, as protein is a building block for muscle tissue.' You can find protein-rich foods in animal sources like chicken, eggs, seafood, yogurt, milk and cheese. However, plant-based foods like tofu, beans, lentils, nuts and seeds are also great protein sources. Research suggests older adults may need more than the previous recommendation of 0.8 grams of protein per kilogram of body weight and states a range of 1.0 to 1.6 grams per kilogram is more optimal. For a 150-pound person, this translates to 68 to 109 grams of protein per day. That said, there are different instances when these recommendations might not fit for you, such as if you have a risk of kidney disease. Talk to your health care provider or a registered dietitian to identify the right amount of protein for you. Be Physically Active Ever heard the saying 'Use it or lose it'? Well, that applies to our muscles. They will likely shrink and become weak if we aren't using them. As Thomason explains, any type of weight-bearing exercise, such as walking or running, helps maintain our muscle mass as we age and protects our bone health. During exercise, our muscles apply pressure to our bones, helping them increase in strength. Strong muscles can also help prevent falls, a major risk factor for age-related decline. The key is to find a form of exercise you enjoy. 'In order to make your activity regular, try to make it fun! Don't call it 'exercise.' Make it dancing, walking your dog, hiking or going to the gym,' says Taub-Dix. Do Strength Training Strength training, also known as resistance training, is one of the most important and effective exercises to combat aging. 'Strength training not only helps maintain muscle mass but also build muscle mass and thus improve our metabolism for longevity,' says Thomason. Every push, pull or lift you do contributes to building vital muscle. The Physical Activity Guidelines for Americans recommends shooting for two weekly strength-training sessions that target all major muscle groups. Whether you lift free weights, attend a kettlebell class or use your own body weight to do pushups or squats, it all counts! Why Muscles Matter Increases Metabolism Building more muscle can fire up our metabolism and help us maintain a healthy weight. As Thomason explains, 'Because it's one of our most metabolically active tissues in the body, it's so important for healthy aging and longevity because it helps keep our metabolism functioning optimally as we age.' The more muscle mass we have, the more calories we burn at rest. Our basal metabolic rate, the number of calories your body needs at rest, also increases with more muscle mass. Studies show that maintaining a healthy weight is also critical for increasing longevity. In fact, one study examining over 2.8 million people, found staying within a healthy BMI range was associated with a longer life. Healthy Aging Although supplement companies and skin-care products bombard us with promises of eternal youth, the real key to staying young and living a long life lies in our muscles. 'As we age, our muscles naturally decrease in mass and in strength. This is called sarcopenia, a condition that can lead to falls, breaks and weakness that could negatively impact your way of life,' says Bonnie Taub-Dix, RDN. Therefore, investing in our muscle health by building and maintaining muscle mass allows us to stay active, mobile and independent for longer. Lower Chronic Disease Risk Studies have also linked higher muscle mass to a lower risk of developing chronic diseases. As Thomason points out, 'More muscle mass is associated with better health outcomes long term, that can be anything from cardiovascular disease [to] comorbidities.' One study found that adults with the highest muscle tissue were 81% less likely to experience a cardiovascular event, such as a heart attack or stroke, and also had lower rates of diabetes, high blood pressure and obesity. Similarly, another study found that maintaining muscle through muscle-strengthening activities was associated with a 10% to 17% reduced risk of mortality, cardiovascular disease, certain types of cancer and diabetes. Supports Your Entire Body Maintaining our muscle mass supports other systems in our body, too. Taub-Dix explains, 'Maintaining and supporting your muscles can help support your immune system, your bones, your mental health, your gastrointestinal health and so much more.' Other body systems, including our immune system, slow down and weaken as we age. A weak immune system may make us more susceptible to illnesses and infections. However, exercise not only helps us maintain our muscle mass, but it can also help strengthen our immune system function. Other Things to Consider Beyond protein, make sure you're eating enough total calories, too. Eating enough will keep all systems in your body firing, keep your muscles nourished and give you energy to engage in both regular activity and strength training. Finally, make sure you are getting enough shut-eye. Sleep is vital to your overall health and works to restore and rebuild systems in your body, including your muscles. In fact, research suggests that people who sleep better may live longer. Our Expert Take We may not be able to turn back the clock, but we can do plenty to support a longer life and improve our life expectancy. Maintaining our muscle mass can keep our metabolism firing, help us reduce the risk of disease, and keep the rest of our body healthy. While many things help you maintain your muscle mass, three strategies that have been proven to help are eating enough protein, staying physically active and doing resistance training. In addition, make sure you are feeding your body with adequate calories and prioritizing enough sleep; both are vital for nurturing muscles. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
The 5 Best Cereals to Reduce Stroke Risk, According to Cardiologists and Dietitians
Reviewed by Dietitian Maria Laura Haddad-Garcia Cardiovascular disease (CVD) and stroke are among the leading causes of death and disability in the United States. While genetics and lifestyle play a role, diet is a key player in stroke prevention—and your morning cereal can help tip the scales in your favor. "A high-fiber, low-sodium diet can help to promote optimal blood sugar, blood pressure and cholesterol levels, which can reduce the risk of plaque formation, hypertension, diabetes and stroke," says Bhavna Suri, M.D, a cardiologist. While breakfast cereals are a quick and easy choice, not all are made the same. Many are packed with added sugar and lack fiber—two strikes against stroke prevention. Instead, look for cereals that are low in added sugars and sodium, high in fiber and made with whole grains. Here are five of the best cereals, approved by heart-health experts, that can reduce your risk of stroke. Plus: tips on building a stroke-smart breakfast. 1. Shredded Wheat (Unfrosted) When it comes to heart-healthy cereals, Post Shredded Wheat Original Spoon Size® cereal stands out. "When looking for a cereal to reduce your stroke risks, generally, you are looking for one that is high in fiber and low in added sugar," says Abigail Nessle, RDN, LDN. This option checks those boxes, with one serving (1 ⅓ cup) providing 8 grams of fiber, which is 28% of the Daily Value. It also contains essential nutrients, including iron, niacin, phosphorus, magnesium and zinc. Magnesium, in particular, has been shown to protect against stroke risk (particularly in women), though more research is needed. Plus, Post Shredded Wheat is sodium-free—a big win for a heart-healthy diet. Most Americans consume significantly more sodium than the recommended daily intake of 2,300 mg per day, with average intake exceeding 3,000 mg. Reducing sodium intake can help lower your blood pressure and reduce your risk of cardiovascular disease and stroke. 2. Cascadian Farm Organic No Added Sugar Cereals Added sugars are a sneaky contributor to cardiovascular disease and stroke risk. Breakfast cereals are a common source of added sugar, even in those labeled as healthy due to their high fiber or whole grain content. Cascadian Farm Organic No Added Sugar offers a tasty solution. It comes in two flavors—Vanilla Crisp and Mixed Berry—so you have a choice to fit your preferences. Each 1 ¼-cup serving offers 5 g of protein and 5-6 (depending on the flavor) g of fiber—two nutrients that contribute to increased feelings of satiety. Plus: "One of the many superpowers of fiber is to help block the absorption of cholesterol that can turn into plaque in the veins and arteries," says Nessle. When cholesterol is elevated, blood flow can be blocked, resulting in a type of stroke called an ischemic stroke. One caveat: Both flavors are higher in sodium than what many dietitians recommend for a stroke-smart breakfast, with 390-400 mg per serving. Karen E. Todd, RD, CSCS, EP-C, CISSN, suggests choosing a cereal with less than 140 mg of sodium per serving. Modifying the portion size or reducing sodium in other meals can help keep your total daily intake within recommended limits. 3. Post Grape-Nuts The Original Upping your daily fiber is easy if you choose Post Grape-Nuts The Original as your morning cereal. Just one 1 ½-cup serving offers 7 g of fiber and zero added sugar, along with iron, folate, vitamin B6, niacin, thiamin, zinc and phosphorus. Some research suggests that folic acid supplementation may lower stroke risk, though supplements can have varied effects depending on individual health conditions. That's why food sources like Grape-Nuts are ideal for getting these nutrients. 4. Old-Fashioned Rolled Oats A classic for a reason, oats are a heart-healthy, high-fiber choice that makes a great addition to a stroke-smart breakfast. "Packed with 4-5 grams of fiber per ½ cup, [oats] lower cholesterol with beta-glucans and keep blood sugar steady,' says Todd. Beta-glucan, a component of soluble fiber found in oats, is especially beneficial for reducing cholesterol in the blood. Optimal dietary fiber intake also helps support a healthy weight, thereby reducing the risk of certain chronic diseases, such as cardiovascular disease. For added fiber and antioxidants, stir in chia seeds or top with fresh berries. 5. Bran Cereals Bran cereals are another fiber-rich pick, typically offering 5 to 7 g of fiber per serving. Many are also fortified with key vitamins and minerals, such as iron and vitamin D. Bran cereal may help manage blood pressure, cholesterol, and blood sugar—all critical factors in reducing the risk of cardiovascular disease. Just be sure to check the Nutrition Facts label—some brands sneak in more than 200 mg of sodium per serving. How to Build a Stroke-Smart Breakfast Building a stroke-smart breakfast means paying close attention to a few key nutrients. When choosing a morning cereal, Todd recommends avoiding those that are high in added sugar or sodium, as well as refined-grain cereals and instant oatmeal packets with added sugars. Here's how to round out your morning meal for better heart health: Add Fruits or Vegetables Potassium-rich foods, such as fruits and veggies, support heart health and are often missing from breakfast. "A 2023 review of more than 25 studies found that a diet rich in fruits and vegetables earlier in life may lower stroke risk compared with meat and fat intake," says Brittany Brown, RD, IBCLC, CDE. Try blending leafy greens like spinach into a smoothie or topping your bowl of cereal with fresh berries. Limit Sodium Some common breakfast choices—like breakfast meats, biscuits and some processed cereals—are high in sodium. "Diets high in salt can increase your blood pressure and risk of stroke," says Suri. Aim to stay under 2,300 mg of sodium daily (ideally closer to 1,500 mg) for heart protection. Cut Back on Added Sugar While added sugar is found in obvious foods like pastries, tarts and muffins, it often sneaks into less obvious ones as well. Be sure to check the nutrition facts label when looking for a breakfast option. And limiting sugar doesn't mean that you can't satisfy your sweet tooth; Todd recommends turning to naturally sweet foods like fruit and unsweetened dairy products. Incorporate Healthy Fats "Some cereals contain nuts and flax seeds, which can improve our levels of good HDL cholesterol," says Suri. Add in walnuts, almonds, chia or hemp seeds for more heart health benefits. Our Expert Take "Your plate is a powerful tool for stroke prevention," says Todd. And if you're choosing cereal, then your bowl is too. A breakfast cereal made from whole grains, with minimal sugar and sodium, can become a daily opportunity to protect your health—starting with your heart. Don't forget to boost your bowl with extras like fruit, seeds and nuts to enhance the fiber and nutrient profile. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
The Best Time to Take B-Complex Vitamins, According to Pharmacists and Dietitians
Reviewed by Dietitian Maria Laura Haddad-Garcia Many people take B-complex supplements for energy—but are you taking them at the right time? Yup, when you take a supplement can play a significant role in how it impacts your body and health. We interviewed three experts—two dietitians and one pharmacist—to share the ins and outs of when to take a B-complex vitamin and other factors that affect their absorption. Turns out that taking your B-complex vitamins at the right time can help you reap the most benefits and prevent unpleasant side effects, such as stomach upset or restlessness. Why People Take B-Complex Vitamins B-complex vitamins are a group of eight vitamins required for energy production in the body. They also help synthesize DNA and RNA, as well as neurotransmitters. They're water soluble, so your body doesn't store them long-term. This makes it even more important to consume enough B-complex vitamins daily. If you have higher B-vitamin needs, don't consume enough B vitamins from food, take certain medications or have a malabsorption issue, you may develop a deficiency in one or more B vitamins. Since there are eight different types of B vitamins, a deficiency can present in various ways. Some clues that you might be deficient in one or more B vitamins are fatigue, eye irritation, anemia, confusion, low mood, stomach upset, insomnia, skin inflammation and tingling in your hands and feet. Certain groups of people are most likely to benefit from incorporating a B-complex vitamin into their wellness regimen. 'Vegans and vegetarians may fall short on B12, or those suffering from chronic stress tend to burn through B vitamins more quickly,' says Caroline Thomason, RD, CDCES. 'Plus, certain medications, like metformin, oral contraceptives, and stomach acid reducers, can deplete B levels over time. Older adults are also more likely to have poor B12 absorption due to reduced stomach acid,' she adds. You may also need a B-complex vitamin if you have a digestive issue like celiac or Crohn's disease that hinders the absorption of B vitamins. Optimal Timing for B-Vitamins Intake All three experts we interviewed recommend taking your B vitamins in the morning. 'B vitamins are deeply involved in energy metabolism, so taking them early helps your body convert food into fuel during the hours you're most active,' says Jennifer Pallian, RD. Ideally, pair your vitamin with food for better absorption and a lower risk of stomach upset. 'Eating first helps improve absorption and prevents any mild nausea some people experience with B vitamins like niacin,' says Thomason. Even if you can't take your B vitamins first thing in the morning, experts recommend taking them as early as you can. 'It's best to avoid taking a B-vitamin complex at night, as certain B vitamins such as vitamin B12 (methylcobalamin) may have a mild stimulatory effect,' says Adam Jameson, clinical pharmacist. Factors Affecting B-Vitamins Absorption Those That Enhance It B vitamins are water-soluble, so technically you can take them with or without food. However, taking them with food may help prevent digestive upset and improve absorption. 'Taking a B-complex with a meal (preferably breakfast) can enhance absorption, especially for B1, B2 and B6, which are better absorbed when the stomach is producing digestive acids and enzymes,' says Jameson. The form of B vitamin you take also impacts its absorption. Certain forms are more bioavailable—a fancy way of saying your body can absorb them more efficiently. For example, 'Methylcobalamin is a more bioavailable form of vitamin B12 than cyanocobalamin, and similarly, 5-MTHF (methylfolate) is an activated form of folate (vitamin B9),' says Jameson. Those That Prevent It Unfortunately, there are a lot of things that can hinder your body's absorption of B vitamins. 'Several things can impair absorption, including alcohol, smoking, chronic stress and malabsorptive digestive disorders like IBS,' says Thomason. 'Low stomach acid, which is common with age or certain medications, also reduces B12 absorption. And drugs like metformin, proton pump inhibitors and hormonal contraceptives can all interfere with how your body uses or stores B vitamins,' she adds. If you're at risk for poor absorption of B vitamins, you may need a B-vitamin supplement to meet your nutritional needs. A healthcare provider can offer individualized guidance on the best way to prevent or correct a deficiency. Precautions and Potential Side Effects B vitamins are water-soluble, so there's a low risk of toxicity. You typically excrete any extra B vitamins your body doesn't need in your urine. This can cause your urine to turn bright yellow. It's nothing dangerous, but something to be aware of. In some cases, taking excessive B vitamins can cause side effects, including itching, skin rash, trouble breathing, flushing, sweating, weakness, digestive issues, restlessness and headaches. If you experience any unusual health problems after taking a B vitamin, consult your healthcare provider immediately. Our Expert Take B vitamins may be worth taking if you follow a vegetarian or vegan diet, are over 65 years old or take certain medications that can reduce B-vitamin absorption. Still, consult with your healthcare provider before starting a new supplement to ensure it's safe and worthwhile for you. If you are taking a B-complex vitamin, experts recommend taking it in the morning to reap the energy-producing benefits and prevent it from keeping you up at night. You may find that taking it with food helps prevent it from upsetting your stomach, so try eating it with your breakfast. Read the original article on EATINGWELL
Yahoo
7 days ago
- Health
- Yahoo
The #1 Late-Night Drink to Help Reduce Stress, According to Health Experts
Reviewed by Dietitian Maria Laura Haddad-Garcia You're lying in bed, eyes wide open, your mind dissecting every aspect of your day (or perhaps going over everything you need to get done the next day). Sleep eludes you. We've all been there. If you're looking to cultivate calm at bedtime, a nighttime drink (non-alcoholic, of course) might be just what you need. Enter Moon Milk—a cozy, lightly sweetened beverage that has been gaining popularity for its stress-soothing and sleep-promoting benefits. We spoke to health experts to learn what makes this drink a great option for winding down. How Moon Milk Can Help You Wind Down at Bedtime Moon Milk is typically made with warm milk (dairy or plant-based) and a blend of calming ingredients, such as ashwagandha, ginseng and spices like cinnamon, turmeric and nutmeg. And while it may seem like a simple, cozy drink, it's more than that. Moon Milk can actually play a significant role in your sleep hygiene, helping to promote sleep and reduce stress. 'Having [Moon Milk] be a part of your nighttime routine can help prepare the mind, the body, the nervous system, that this drink means we are getting ready for sleep,' says Inna Khazan, P.h.D., a psychologist who focuses on mindfulness-based approaches to health. It Contains Functional Ingredients Milk: Most Moon Milk formulations, whether commercially prepared or homemade, use milk as a base. Dairy milk is a fantastic choice because its 'calcium, potassium and magnesium are specific minerals that have been shown to help promote restful sleep,' says Jessica Cording, M.S., RD, CDN, INHC. However, if you prefer plant-based milks, there are also great alternatives, and many have calcium added. Ashwagandha: Also known as winter cherry, ashwagandha (Withania somnifera) is a well-known herb (and adaptogen) that boasts a variety of benefits, including reducing stress and promoting restful sleep. Cording notes that some people have a stronger response to ashwagandha than others. 'Some respond amazingly to it, and for some people it doesn't do much for them.' Adaptogens: In addition to sleep benefits, adaptogens like ginseng and rhodiola help the body adapt to stress over time. Some research suggests they may support healthier cortisol levels (the stress hormone) when used consistently for 60 days or more. Collagen peptide powder: While not an essential ingredient, some folks like to add collagen to their Moon Milk, which can help promote uninterrupted sleep. A study published in the European Journal of Nutrition found that collagen powder rich in glycine helped reduce nighttime wakefulness and improved cognitive function. Cording explains that glycine is an amino acid known for its stress-busting, sleep-promoting qualities. Magnesium glycinate: Another non-essential ingredient, magnesium is a well-known aid in promoting sleep. Studies have shown an association between magnesium consumption and healthy sleep. If you're curious about adding magnesium to your Moon Milk recipe, Cording recommends using magnesium glycinate powder as it can be gentler on the GI tract than magnesium citrate or magnesium oxide. Tart cherry juice: Cording likes to add tart cherry juice to her Moon Milk recipe. 'Tart cherry juice is a naturally occurring source of melatonin in food, so that can be very soothing and helpful for promoting restful sleep.' It Contributes to Good Sleep Hygiene Incorporating a relaxing beverage, whether it's a Moon Milk or an herbal tea, into your nighttime routine can help your body and brain associate the ritual with sleep. Over time, this can reinforce healthy sleep habits and support your ability to wind down. Sleep is a crucial component in managing stress. Studies show that getting good sleep can have a significant effect on a person's ability to manage stress. How to Include Moon Milk in a Nightly Routine Using Moon Milk as part of your nightly routine requires a little bit of planning, some time to establish the routine and making sure you optimize the timing so your body learns to associate your Moon Milk routine with sleep. Try these simple strategies: Prep Your Ingredients Set yourself up for success by prepping ingredients in advance. After all, any routine that comes at the tail end of the day is at risk of falling through the cracks when it has just been one of those days. If you're making your own recipe, mix the dry ingredients in one batch for the week and divide it into single-serve portions. Consider buying shelf-stable milk (whether dairy or plant-based) so you always have some on hand as a backup in the pantry. Make It a Mindful Moment 'Fully immerse in the experience,' Khazan recommends. If you're preparing an herbal tea, for example, 'Start by taking a moment to enjoy the fragrance of it … it often looks interesting with different textures and colors. Take a little time to observe and explore that. Pay attention to the sound as you pour. Let your hands feel the warmth around the cup.' In short, try to come off of autopilot and use the ritual of preparing your drink as a mindfulness practice to enhance the calming effects. Time It Right Wait until just before bedtime to make and enjoy your Moon Milk. Khazan recommends preparing your nighttime drink once you're already feeling a little sleepy. After sipping, continue with your usual bedtime routine—like brushing your teeth or doing skincare—and head straight to bed. Consistency is key in order to help your brain create an association. Khazan says it takes 2-4 weeks for your mind and body to start associating your nighttime drink routine with sleep. What to Look for in a Drink to Reduce Stress Not all nighttime beverages are created equal. Here are some things to keep in mind: Choose what tastes good. You should really enjoy the flavor and experience of the drink. Because if you don't, you're unlikely to stick with the habit. Avoid caffeine. Make sure the drink you choose for de-stressing and promoting sleep does not contain caffeine. Caffeine is, of course, counterproductive for sleep. And even trace amounts can disrupt sleep. Caffeine may be found in some teas and cocoa products that some might look to for a warm, relaxing beverage. Watch for added sugars and additives. You always want to look for a product without added sugar, that's a big one, or without a lot of additives,' notes Cording, since these can also negatively impact sleep. If you crave a little more sweetness in your Moon Milk, Cording recommends adding honey. Honey shows promise as a functional food in reducing stress and related cortisol spikes. Our Expert Take Creating a nighttime ritual like sipping Moon Milk can be a simple yet powerful way to signal to your body and mind that it's time to wind down. With thoughtfully chosen ingredients and a consistent routine, this warm, soothing drink may help you sleep more soundly—and feel more relaxed overall. Read the original article on EATINGWELL
Yahoo
17-07-2025
- Health
- Yahoo
7 Foods You Might Think Are High in Carbs, but Actually Aren't
Reviewed by Dietitian Maria Laura Haddad-GarciaKey Points Some foods seem high in carbs but are actually fiber-rich and blood sugar-friendly. Watermelon, edamame and raspberries, among other foods, are lower in carbs than you might expect. Eating nutrient-dense carbs can support energy, fullness, and overall often get a bad rap, but they're an essential part of a balanced diet and your body's main source of energy. And while carbs aren't the enemy, some foods carry a reputation for being high in carbs—even when they're not. Whether you're paying closer attention to your carb intake for health reasons or are simply curious about what's in your food, it can be helpful to know that some foods are lower in carbs than you might expect. However, not all foods with carbs have the same impact on your overall health. For instance, while potatoes and pasta are high in carbs, they also contain other nutrients that benefit your health, setting them apart from less nutritious high-carb foods like ice cream and cookies. From sweet fruits to starchy-looking veggies, here are eight foods that may not be as high in carbs as you thought—and easy, delicious ways to enjoy them. 1. Carrots Due to their natural sweetness, carrots 'get unfairly labeled as too sugary, but a cup [raw] only has around 12 grams of carbs,' says Alyssa Simpson, RDN, CGN, CLT. That's only 4% of the Daily Value for carbohydrates, which is 275 grams per day. Not only that, they're packed with beta-carotene, a powerful antioxidant that helps fight inflammation and may lower the risk of chronic disease like type 2 diabetes, notes Simpson. 2. Popcorn Popcorn might surprise, since many popular snack options tend to be pretty high in carbs. Unlike many other snacks, popcorn is low in carbohydrates and high in fiber. A 3-cup serving has only 15 grams of carbs and up to 4 grams of fiber. 'That's double the fiber than a handful of potato chips for the same carbohydrates,' says Kaitlin Hippley, RDN, LD, CDCES. The fiber in popcorn helps slow down digestion and prevent a post-snack spike in blood sugar. 3. Green Peas While peas are sometimes grouped with higher-carb foods, they deserve a closer look. 'A lot of people avoid peas because they think they're super starchy, but a half cup only has about 12 grams of carbs,' says Simpson. That's much less than other legumes. For instance, black beans have nearly twice that—around 21 grams of carbs in the same serving size. You'll also get 4 grams of fiber, plus plant-based protein and nutrients like vitamin K and magnesium, both of which support heart and metabolic health. 4. Watermelon Fruit contains natural sugars, but that doesn't mean it's off-limits or necessarily packed with carbs. For example, a cup of diced watermelon delivers just 11 grams of carbs and plenty of vitamin C and lycopene—two potent antioxidants that may help protect you against chronic disease, including heart disease. Additionally, watermelon is also about 90% water, making it hydrating and refreshing on hot days. 5. Cottage Cheese Like other foods, dairy products are a natural source of carbohydrates. And they contain lactose, a natural sugar, but that doesn't mean they are all high in carbs. Cottage cheese is a standout, with only 6 grams of carbs per half-cup and nearly 12 grams of protein. 'It's great for blood sugar balance and keeps you full—plus, you can go sweet or savory with it,' says Simpson. 6. Baby Corn When it comes to foods high in carbs, most people will include corn on their list. 'While mature corn [like corn on the cob] contains a modest amount of carbohydrates, baby corn has much less,' says Avery Zenker, BASc, MAN. An ear of corn provides 10 grams of carbs, whereas a half-cup of baby corn has just 4 grams of carbs. 7. Edamame Unlike most beans, such as pinto and black, edamame (young soybeans) are significantly lower in this nutrient. A half-cup contains just 7 grams of carbs, plus 9 grams of protein and 4 grams of fiber. Its fiber-protein combo helps stabilize blood sugar and promote satiety. How to Add These Foods to a Balanced Diet These nutrient-rich foods are easy to include in everyday meals. Here are a few ideas: Go Meatless More Often: Don't be afraid of the carbs in beans. They provide a combination of protein and fiber that can help stabilize blood sugar levels. Use fiber- and protein-rich edamame and green peas as the star of meatless meals. For instance, toss edamame into grain bowls or salads or add green peas to risottos, pastas or quick veggie soups. Snack Smart: Many packaged snacks can be high in carbs and added sugars, but options like cottage cheese, raspberries or popcorn can satisfy without causing blood sugar spikes. While you can snack on them on their own, you can also get creative. Top cottage cheese with raspberries and chopped walnuts. Add a pinch of chili powder or cinnamon to flavor your popcorn. Or blend raspberries into smoothies or freeze them into yogurt barks. Upgrade Your Stir-Fries: Vegetables like carrots and baby corn add crunch and vibrant color to any stir-fry, without a ton of carbs. Use carrot ribbons in place of noodles or stir-fry rounds with broccoli and tofu. Baby corn pairs well with mushrooms, peppers, and a light soy-ginger sauce. Our Expert Take You don't need to fear carbs—especially when they come packaged with fiber, protein and beneficial nutrients. Some foods that are often assumed to be high in carbohydrates actually have less than they appear to have. Rather than cutting out entire food groups, focus on choosing nutrient-dense ingredients that help you feel your best. These eight foods are a great place to start: they're satisfying, versatile and far more blood sugar-friendly than their reputations suggest. So go ahead—enjoy that popcorn, toss some peas into your stir-fry or scoop up cottage cheese with your favorite toppings. Read the original article on EATINGWELL
