#brown rice health benefits

[kisanofindia]

Brown Rice: कैसे सेहत का खज़ाना है भूरा चावल? क्यों भूरे चावल के उत्पादन पर दिया जा रहा है ज़ोर?

कोलेस्ट्रॉल से लेकर वज़न कम करने में है मददगार

भूरा चावल जिसे ब्राउन राइस भी कहा जाता है कि खेती भारत, थाइलैंड और बांग्लादेश जैसे एशियाई देशों में की जाती है। पिछले कुछ सालों में सेहत के प्रति सचेत लोगों के बीच इसकी मांग बहुत बढ़ी है, क्योंकि इसे सफेद चावल की बजाय हेल्दी माना जाता है।

भूरे चावल (Brown Rice): चावल तो आप सब खाते ही होंगे, लेकिन क्या आपको पता है कि चावल कितने तरह के होते हैं। आमतौर पर हमारे देश में तीन र��ग के चावल उगाए जाते हैं, सफदे, काले और भूरे/लाल। भूरे चावल (Brown Rice) को ही ब्राउन राइस कहा जाता है, जिससे आजकल फिटनेस फ्रीक लोग खूब पसंद कर रहे हैं। डायटीशियन भी वज़न कम करने वाले लोगों को सफेद की बजाय भूरे चावल खाने की ही सलाह देते हैं।

ऐसा दावा किया जाता है कि ये चावल सफेद चावल की बजाय अधिक पौष्टिक होता है और कई बीमारियों से लड़ने में मददगारा है। हालांकि, आप भी अगर अपनी डायट में सफेद चावल की बजाय ब्राउन राइस को शामिल करना चाहते हैं, तो एक बार डॉक्टर से सलाह ज़रूर ले लें। ब्राउन राइस रिफाइंड नहीं होता। ये पूरी तरह से प्राकृतिक होता है। बस इसे धान से अलग करके इस्तेमाल किया जाता है।

इसे पकाने में भी थोड़ा ज़्यादा समय लगता है, इसलिए पकाने से पहले 15-20 मिनट पानी में भिगोकर रखना चाहिए। भूरे चावल (Brown Rice) की मांग दिनों दिन बढ़ रही है, ऐसे में इसकी खेती से किसान अच्छी आमदनी प्राप्त कर सकते हैं।

भूरे चावल (Brown Rice) के फ़ायदे

दिल का रखें ख्याल- भूरा चावल दिल से जुड़ी बीमारियों को दूर रखने में मदद करता है। यह शरीर में बैड कोलेस्ट्रॉल के स्तर को कम करता है, जिससे ब्लॉकेज, हार्ट अटैक और हाई ब्लड प्रेशर जैसी समस्याओं को नियंत्रित रखने में मदद मिलती है। ये कार्डियोवस्कुलर सिस्टम को भी मज़बूत बनाता है।

डायबिटीज़ के मरीजों के लिए फ़ायदेमंद- कुछ लोगों को चावल खाने की ऐसी लत होती है कि शुगर लेवल बढ़ जाने पर जब डॉक्टर चावल से परहेज़ करने की हिदायत देते हैं, तब भी वो नहीं मानते, क्योंकि बिना चावल के उनका पेट ही नहीं भरता। ��से लोगों के लिए ब्राउन राइस अच्छा विकल्प है, क्योंकि इसमें ग्लाइसेमिक इंडेक्स कम होता है। इसके साथ ही इसमें एक ख़ास तरह का कार्बोहाइड्रेट होता है, जिससे में शुगर यानी शर्करा कम मात्रा में अवशोषित होती है।

वज़न कम करने में सहायक- जो लोग वज़न कम करना चाहते हैं, लेकिन साथ ही चावल भी खाना चाहते हैं, उनके लिए भी भूरा चावल अच्छा विकल्प है। क्योंकि इसमें फाइबर की मात्रा अधिक होती है, इसलिए इसे खाने से ज़्यादा समय तक पेट भरा होने का एहसास होता है और आप बेकार की चीज़ें खाने से बच जाते हैं। इसमें मैगनीज़ भी भरपूर मात्रा में होता है।

हड्डियों को मज़बूत बनाता है- ब्राउन राइस में मैग्नीशियम की भी भूरपूर मात्रा होती है जो हड्डियों के घनत्व को बनाए रखने में मदद करता है। साथ ही इसमें विटामिन डी और कैल्शियम भी होता है जिससे यह ऑस्टियोपोरोसिस और गठिया के मरीज़ों के लिए फायदेमंद है।

और पढ़ें.....

[vsonker]

Healthy Diet Chart for Weight Loss: A Medically-Backed Guide

Healthy Diet Chart for Weight Loss: A Medically-Backed GuideMaintaining a healthy weight is crucial for overall well-being, reducing the risk of chronic diseases, and improving quality of life. A well-planned diet is key to effective weight loss and long-term success. This article offers a medically-backed diet chart designed to promote sustainable weight loss without compromising essential…

[dynamichealthinsights]

Why Brown Rice Is a Better Choice for Heart Health

When it comes to supporting heart health, the choice between brown rice and white rice may seem trivial, but this decision can have a significant impact on overall cardiovascular well-being. As we continue to learn more about the influence of diet on heart disease, one thing becomes increasingly clear: whole grains like brown rice are powerful tools in maintaining a healthy heart. In this…

[discoverybody]

How Often Should Brown Rice Be Eaten

Brown rice has several nutritional benefits because of its high fiber content, vitamins, minerals, and antioxidants. It enhances digestive health, regulates blood sugar levels, and may help prevent chronic diseases. Brown rice, unlike white rice, preserves its bran and germ layers, making it higher in fiber and minerals. It also has a low glycemic index, making it ideal for controlling blood sugar levels. Regular consumption of brown rice may lessen the risk of heart disease by reducing cholesterol levels and boosting heart health due to its magnesium concentration.

It can help with weight management by keeping you fuller for longer and delivering a steady source of energy. Brown rice can be easily included into your diet by replacing white rice in recipes or adding it to salads, soups, and sushi rolls. Rinsing, using the proper water-to-rice ratio, soaking for increased texture, cooking covered over low heat, and allowing it to stand after cooking are all necessary steps in the preparation of brown rice.

However, there are certain disadvantages to consider, such as the presence of phytic acid, which might reduce mineral absorption, and the likelihood of arsenic contamination. Soaking or fermenting rice can help alleviate these issues. Overall, brown rice is a nutrient-dense and flexible grain that may be an excellent supplement to any healthy diet.

[tiberiusblacktorn]

Main Dishes - Vegetarian Fried Feta Rice by Andie Brown rice, feta cheese, and green beans are all you need to make this delicious vegetarian fried rice dish.

[wallipedia]

6: Surprising Nutritional Value and Health Benefits of Rice

Introduction: Rice, a flexible and broadly consumed grain, has been a dietary staple for quite a while in many regions of the planet. From its modest beginnings in Asia to today’s worldwide prominence, rice plays had a huge impact on societies, economies, and cooking styles. In this blog, we will dive into the entrancing history of rice, investigate its health benefits and medical advantages,…

[suchananewsblog]

What Makes Brown Rice Healthier? Tips And Tricks To Cook Brown Rice Perfectly

Rice is a staple for most of us. We pair it with dal, sabzi, chicken curry and more to make for a wholesome meal. But whenever we talk about a healthy diet regime, the first thing we eliminate from the list is rice – more specifically, white rice. In fact, white rice, for time immemorial, makes a huge topic of debate in the world of health and fitness. Wonder why? Delhi-based health and nutrition…

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

[rachellaurengray]

Top Plant-Based Protein Powders for Every Taste and Goal

Finding the right plant-based protein powder can elevate your fitness routine and support your health goals. Whether you're an athlete, fitness enthusiast, or simply looking for a plant-powered boost, choosing a high-quality protein is key. In this guide, we will look at the best plant-based protein powders, including popular brands like Vega, BioSteel, and Sunwarrior. With a variety of taste profiles—from rich chocolate to smooth vanilla—there’s an option to suit every preference and help fuel your day.

1. Vega Sport Premium Protein

Type: Plant-based, Vegan

Protein Source: Pea protein, pumpkin seed protein, sunflower seed protein, alfalfa protein

Taste: Chocolate, Vanilla, Mocha, Peanut Butter

Key Features: 30g of protein per serving, 6g BCAAs, 5g glutamine, and no artificial flavors or sweeteners.

Ideal For: Athletes, those seeking post-workout recovery.

2. BioSteel Plant-Based Protein

Type: Plant-based, Vegan

Protein Source: Pea protein, brown rice protein

Taste: Chocolate, Vanilla, Ice Cream sandwich, Maple Pancake, Cinnamon Bun

Key Features: 20g of protein per serving, no sugar, and made with non-GMO ingredients. Includes added electrolytes and amino acids.

Ideal For: Hydration, muscle recovery, clean energy.

3. Sunwarrior Warrior Blend

Type: Plant-based, Vegan

Protein Source: Pea protein, hemp protein, goji berries, coconut

Taste: Chocolate, Vanilla, Natural, Berry

Key Features: 27g of protein per serving, high in BCAAs, MCTs, and antioxidants.

Ideal For: Vegan athletes, those looking for a clean, all-in-one blend.

4. Orgain Organic Protein

Type: Plant-based, Vegan

Protein Source: Pea protein, brown rice protein, chia seeds

Taste: Chocolate, Vanilla, Peanut Butter, Cookies & Cream

Key Features: 21g of protein per serving, certified organic, no artificial flavors, sweeteners, or preservatives.

Ideal For: Those seeking a balanced, everyday plant protein powder.

5. KOS Organic Plant Protein

Type: Plant-based, Vegan

Protein Source: Pea protein, organic pumpkin seed protein, organic flaxseed, quinoa

Taste: Chocolate, Vanilla, Chocolate Mint

Key Features: 20g of protein per serving, organic, 9 essential amino acids, digestive enzymes.

Ideal For: People looking for a nutrient-dense, organic option with digestive support.

6. Garden of Life Raw Organic Protein

Type: Plant-based, Vegan

Protein Source: Pea protein, brown rice protein, chia seeds, and sprouted grains

Taste: Vanilla, Chocolate, Unflavored

Key Features: 22g of protein per serving, 44 superfoods, probiotics, and digestive enzymes.

Ideal For: Those who want a clean, whole-food-based protein with added digestive benefits.

7. Nuzest Clean Lean Protein

Type: Plant-based, Vegan

Protein Source: Pea protein isolate

Taste: Chocolate, Vanilla, Coffee, Strawberry

Key Features: 20g of protein per serving, 100% pea protein isolate, no artificial ingredients.

Ideal For: Those who prefer a pure, minimalistic protein source with low carbs.

8. Vital Proteins Collagen Peptides (Plant-based alternative)

Type: Plant-based, Vegan alternative to collagen

Protein Source: Pea protein, rice protein

Taste: Unflavored

Key Features: Focuses on joint and skin health, while providing protein for muscle recovery.

Ideal For: Vegan consumers looking for a collagen-boosting alternative.

[ovaruling]

@non-suspiciousname @junipercastor i’m not a dietician or doctor disclaimer disclaimer if you have preexisting conditions this may not be for you disclaimer disclaimer i cannot account for every human experience disclaimer disclaimer BUT the easiest way to do this is to first learn what “high fiber foods” means.

and before i begin, here’s how much fiber we more or less need via a helpful Harvard health article.

so, to recap: for women—the ones who matter to me—that’s 25g for adult women who are 50 and under. women 50 and over, that’s 21g.

and i included the extra paragraph about Metamucil etc bc that is important to note. a lot of people do think they’re getting quality daily fiber in these powders.

here’s a helpful article abt the differences between soluble and insoluble fiber. both are important in their own ways!

and just so we’re clear on the benefits of upping your fiber intake:

so!

i recommend a quick google to see the fiber content per serving of a variety of foods that i don’t have time condense here. but, like, beans are a really inexpensive way to do this (add some rice to it and you have a complete muscle-lovin’ protein btw! all the essential amino acids are covered when you combine rice and beans 🫶). beans and legumes are incredibly rich in fiber, and they’re budget-friendly, shelf-stable, and easy to make and easy to incorporate into infinite delicious possible dishes.

but your fiber can be gotten from so many different sources! (my data here is approximate from individual checking. pls allow 1-2g of fiber for margin of error in case i mistype!)

for fruits: 1 cup of blackberries OR raspberries has 8g of fiber!!!!! 1 medium apple has around 4-5g of fiber. an average banana or a serving of strawberries have 3g of fiber. an average avocado has 10g of fiber. and so forth

for grains: steel-cut oats have 5g of fiber per 1/4 cup uncooked (oats are generally rich in fiber anyway, but steel cut in particular). a slice of whole grain bread should have around 3g fiber. brown rice contains 3.5g fiber for every cooked cup. one cup of cooked quinoa (which is also a complete protein!) contains 5g of fiber. bran is almost 15g per one cup serving.

if you’ve got access to chia seeds, a 1oz serving provides 10g fiber. here’s a yummy super easy recipe for peanut butter chia pudding!!!

nuts and seeds provide a lot of fiber too. 1oz of walnuts contains nearly 2g fiber! 1oz of almonds contains 3.5g fiber. peanuts contain 2.5g fiber for 1oz. sunflower seeds are 12g per 1 cup serving (though that’s a lot of them to eat—1/4 a cup would be closer to 3g)

and my fave prunes are 12g per one cup serving. again, that’s a lot of them to eat. 1/4 of that would be 3g.

beans/legumes are king for fiber. 1 cup of cooked black beans contains 15g of fiber. 1 cup of navy beans contains around 19g of fiber. 1 cup of kidney beans contains 11g of fiber.

split peas are i think around 8g per cup when cooked? cooked broccoli is around 5g. corn is around 4g.

i could go on but i’m literally hooked up to an IV for medication rn so i’m one-handed lol i apologize for how cramped this is

but here’s a great list from the Mayo Clinic of high fiber foods and another list of 40 foods from a women’s health mag and also another from healthline, which also has a handy chart for fiber requirements for more specific age groups based on sex

and yes, there are also high-fiber cereals, but beware of the much-touted and rightly-feared ingredient of psyllium husk. it’s more or less used as a laxative and can be outright dangerous for your digestive system and is very painful if not consumed in militant moderation. ask me how i know lol. please please be careful of psyllium husk. like, for real. just stay away from it altogether imo.

sorry this is a lot of discombobulated info, but again i’m one handed at the moment. but hopefully that helps a bit! fiber is linked to longevity and good colon health and that’s what i want for women forever

EDIT: go slow with this! if you’re not used to the recommended daily intake, you will need to gradually work up to this so as not to upset your gastrointestinal system. you may otherwise find yourself in discomfort. GO SLOW. add fiber-rich foods in small portions over time to allow your body to adjust. it is well worth the patience—but don’t overload your system by eating a ton of prunes and thinking you’re doing yourself any good that way. introduce gently and in moderation until you feel comfortable with how it makes your digestion feel!

[beautyandlifestyleblog86]

Gut-friendly recipe

Turkey and vegetable stir-fry with ginger and garlic

Ingredients:

- 1 lb ground turkey

- 2 bell peppers, thinly sliced

- 1 zucchini, sliced

- 1 cup broccoli florets

- 1 cup sliced mushrooms

- 3 cloves garlic, minced

- 1-inch piece of ginger, grated

- 2 tbsp soy sauce (or tamari for gluten-free option)

- 1 tbsp sesame oil

- Salt and pepper to taste

- Fresh cilantro for garnish

- Cooked rice or cauliflower rice for serving

Instructions:

1. Heat a large skillet or wok over medium-high heat. Add the ground turkey and cook until browned and cooked through, breaking it up with a spoon as it cooks.

2. Add the garlic, ginger, and vegetables to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.

3. Stir in the soy sauce and sesame oil. Season with salt and pepper to taste.

4. Serve the stir-fry over cooked rice or cauliflower rice. Garnish with fresh spring onions.

5. Enjoy your delicious and gut-friendly turkey and vegetable stir-fry!

This recipe is rich in lean protein from the ground turkey, fiber and nutrients from the vegetables, and the anti-inflammatory and digestive benefits of ginger and garlic. It's a flavorful and satisfying meal that will support your gut health.

[healthy444]

Can certain foods or supplements help with weight loss?

Certain foods and supplements can support weight loss, but they aren’t magic solutions. Here’s the scoop:

Foods

High-Protein Foods:

Chicken & Fish: Lean meats are great because they provide high-quality protein without too much fat. Fish like salmon also provide omega-3 fatty acids, which can promote fat loss and improve metabolic health.

Tofu & Legumes: These are excellent plant-based protein sources. They help maintain muscle mass during weight loss and keep you full for longer periods.

Fiber-Rich Foods:

Whole Grains: Brown rice, quinoa, and oats are packed with fiber. They take longer to digest, keeping you full and reducing the urge to snack.

Fruits & Veggies: Apples, berries, broccoli, and carrots are low in calories but high in fiber and nutrients. They help maintain steady blood sugar levels, preventing energy crashes and hunger pangs.

Beans: Black beans, lentils, and chickpeas are great for adding bulk to your meals without adding too many calories. They are also high in protein.

Healthy Fats:

Avocados: Rich in monounsaturated fats, they can help regulate appetite hormones.

Nuts: Almonds, walnuts, and pistachios provide a good balance of protein, fiber, and healthy fats, making them perfect for snacks.

Olive Oil: Using olive oil in moderation instead of butter or other fats can support weight loss by providing healthy fats that help with satiety.

Green Tea:

Contains catechins, which may help boost metabolism and increase fat burning, especially during exercise. Drinking a few cups a day can contribute to overall calorie burn.

Water-Rich Foods:

Foods with high water content can help you feel full with fewer calories. They are also generally low in energy density, which means you can eat larger portions without

Supplements

Green Tea Extract:

This supplement contains concentrated doses of the beneficial compounds in green tea. It’s often used to increase fat oxidation during exercise and enhance metabolic rate.

Glucomannan:

A natural dietary fiber derived from the root of the konjac plant. It absorbs water and expands in your stomach, making you feel full and reducing calorie intake.

Protein Powder:

Useful for people who struggle to get enough protein through food alone. It helps with muscle repair and growth, which can boost metabolism since muscle tissue burns more calories than fat.

Caffeine:

Found in coffee, certain teas, and supplements. It can enhance fat burning and boost metabolic rate in the short term. However, it’s important to consume it in moderation to avoid negative side effects like jitteriness and sleep disturbances.

Probiotics:

These beneficial bacteria can improve gut health, which is increasingly recognized as playing a role in weight regulation. Some strains of probiotics may help with weight loss by improving digestion and nutrient absorption.

Key Points to Remember

Balanced Diet: No single food or supplement can replace the benefits of a well-rounded diet. Incorporating a variety of nutrient-dense foods is essential.

Exercise: Physical activity is crucial for burning calories, building muscle, and improving overall health.

Consistency: Sustainable weight loss comes from long-term changes in diet and lifestyle, not quick fixes.

Medical Advice: Always consult with a healthcare provider before starting any new supplement, especially if you have underlying health conditions or are taking other medications.

Combining these foods and supplements with a healthy lifestyle can help you achieve and maintain your weight loss goals more effectively.

Note: "Burn Fat 24/7 with This All-Natural Weight Loss Solution!"

[cleverwordsandotherstuffilike]

The Mediterranean diet contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli is one of nature's most nutrient-dense foods, with only 30 calories per cup and contains fibre and polyphenols — antioxidants that detoxify cell-damaging chemicals in your bodying.

A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.

Quinoa contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet — from barley to brown rice — will aid in weight loss by filling you up for fewer calories.

Blueberries is a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients.

Studies show that eating a handful of nuts several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fibre.

Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.

Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fibre and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.

Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.

Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells.

Walnuts are packed with tryptophan, an amino acid your body needs to create serotonin. They're digested slowly which contributes to mood stability and can help you tolerate stress.

Asparagus is one of the best sources of folate, a B vitamin that could help keep you out of a mental slump. Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine; all of these are crucial for mood.

[smol-stardust]

Good kinds of tea for me to try??

I’m glad you asked, please, sit down while I ramble away about my beloved known as tea :)

(Disclaimer: some of teas I’m thinking of might be specific to brands I can get here so sorry if one piques your interest but isn’t available) Long list ahead

Herbal Teas:

Mixed Berry Teas

Rose hip tea

Honestly any fruit tea haha

Chamomile

Apple chamomile warm fuzzy happy feels

Apple Cinnamon

Lemon Zinger: cold relief and soothing zingy taste beloved

Sleepy Time: soothing minty and just calm

Candy Cane Mint Tea

Gingerbread (holiday tea) high in cinnamon and very calming and soul warming :)

Pomelo Tea If you can get like a jar of pomelo, and mix it with water or black tea it’s kinda sweet and tangy. And, sore throat soother :)

Caffeinated

Lavender White Tea (iced) it has a bit of a slight oily feel that’s hard to get used to at first. But if you like the scent of lavender you’ll like it.

Genmaicha (brown rice and green tea) it’s kind hot an earthy taste, not everyone’s cup of tea, but one of my personal favourites. Also boosts impunity and had many gut & health benefits :)

Strawberry black tea or green tea (make your own and shove in the fridge) 2 tea bags got 1L of water, add some lemon slices/juice and strawberry purée or juice (or pineapple juice :)

Peach Green Tea

CHAI CHAI CHAI!

^ Add some milk and cinnamon too if you want :)

MATCHA try osuicha (thinner, less thick and strong) first if you’ve never tried matcha

(but also… uh, white stores sell like one type so stick with about one to two thumb sized scoops) SORRY FOR THE SHADE! it’s kinda true tho

GREEN TEA (do not leave your teabags in past 2 minutes, gets bitter at that point)

Oolong (taste is strong. Not for everyone) have with milk and brown sugar tho! It’s good that way too :)

Rooibos with a dash maple syrup

Classic Orange Pekoe/ English Breakfast with milk

MISC CATEGORY

ICED BARLEY TEA (grew up on this stuff in Taiwan haha ) idk if they sell that stuff here, but I love the light sweetness and it’s got this cooling effect (hence why it’s a summer drink)

WINTER MELON TEA. sweet kinda syrupy Taiwanese must have. Sorry…I doubt you could get it overseas, but look out for the condensed chunky block forms at Asian markets maybe? To cook a batch at home

Anyways, long tea ramble!! Try some out and hope you like them :)

[discoverybody]

How Often Should Brown Rice Be Eaten

It is a whole grain with bran and germ layers, which means it has more fiber, vitamins, and minerals than white rice. It has a wide range of nutrients, including magnesium, manganese, selenium, and antioxidants, all of which improve general health and wellness. These nutrients are necessary for a wide range of biological functions and can aid in the prevention of chronic diseases.

One of its main advantages is its high fiber content. Fiber is essential for a healthy digestive tract. It aids digestion by facilitating regular bowel movements and decreasing the likelihood of constipation. Furthermore, rice's fiber helps maintain blood sugar levels, making it a good choice for people who have diabetes or want to prevent developing it.

[sweaterkittensahoy]

Dumb shit I learned from youtube shorts tonight: Brown rice contains noticeably more arsenic than white rice.

And people were using this fact to try and sound scary.

Except.

And my god please note the except.

That doesn't actually mean sweet fuckall in 1) how much arsenic is contained in EITHER rice.

AND ALSO IF IT FUCKING MATTERS IN THE LONG RUN.

If I may give you a crash course in fuckery: If someone is talking a big game about a food being BAD because "WELL IT HAS A BAD THING" but a quick google does not actually turn up any information that proves the "bad thing" is truly "bad"? That's grifters grifting.

Here's an abstract (the thing that tells you the bare bones of the study results) from a study:

Brown rice has been advocated for as a healthier alternative to white rice. However, the concentration of arsenic and other pesticide contaminants is greater in brown rice than in white. The potential health risks and benefits of consuming more brown rice than white rice remain unclear; thus, mainstream nutritional messaging should not advocate for brown rice over white rice. This mini-review aims to summarize the most salient concepts related to dietary arsenic exposure with emphasis on more recent findings and provide consumers with evidence of both risks and benefits of consuming more brown rice than white rice. Despite risk-benefit assessments being a challenging new frontier in nutrition, researchers should pursue an assessment to validate findings and solidify evidence. In the interim, consumers should be cognizant that the dose of arsenic exposure determines its toxicity, and brown rice contains a greater concentration of arsenic than white rice.

From info later in the article: Arsenic as an idea is bad. But arsenic is also environmental. It's literally fucking everywhere. Arsenic in food is a worldwide thing.

From other info in the article: Our testing on why brown rice is better or worse than any other rice has some serious fuckboy testing vibes, and any negatives can't be directly related to arsenic.

In cases like this, I tend to rely on the following incredibly casual metric to decide where I land: If this thing you're claiming is bad for all of us was actually bad for all of us, the science would show it. While there are fuckboy techniques in testing the advantages of brown rice versus others, if brown rice was causing people serious medical issues because the arsenic levels were bad in general, that would be very obvious from any level of review.

Even with the fuckboy test questions about brown rice, if the problem was that the level of arsenic was harming people, we would see it in the available testing.

To say "brown rice has arsenic, so it's bad" is bullshit. It's like saying "If you drink at all, your liver will fail."