When it comes to healthy eating, many people have the basics down. They fill their grocery cart with whole-wheat bread, chicken breasts, fresh veggies, and berries. While these are all nutritious staples, there may be other good-for-you foods that are being missed out on. Even savvy consumers can hold on to outdated diet ideas. It's time to shake up your usual rotation and explore some sensible, sensational, and healthy food benefits that go beyond the ordinary.
Grapes: More Than Just Sugar
Some people think of grapes as little globes of sugar. It’s true they’re one of the sweetest fruits, with 12 grams of sugar per half-cup. But the sugar in fruit is absorbed more slowly and doesn’t cause the same blood sugar spikes as table sugar, says Samantha M. Eating grapes may actually fend off the disease. A 2013 analysis published in BMJ showed that having about three servings of grapes (and raisins) per week was linked to a 12 percent lower risk for type 2 diabetes. “Grapes also come packaged with fiber and vitamin K, which is important for heart and bone health,” Coogan says.
Chicken Thighs: Flavorful and Economical
Dark meat has a reputation for being fatty, but the difference between chicken thighs and breasts is minimal, Allen says. Four ounces of skinless thighs have 200 calories and 2.6 grams of saturated fat vs. 180 calories and about 1 gram of saturated fat in the same amount of breast meat. Chicken thighs are less expensive, more flavorful, and easier to cook, says Elisabetta Politi, RD, a dietitian at Duke Lifestyle and Weight Management Center in Durham, N.C. “They don’t dry out as quickly as breasts,” she says.
Sourdough Bread: A Gut-Friendly Choice
Even though most sourdough loaves are made with white flour, it’s a smarter pick than a traditional white bread. The difference is that sourdough uses a fermented flour and water “starter” containing natural yeast instead of commercial yeast. (If yeast is in the ingredients list, the bread isn’t made with a fermented starter.) As the dough rises, it creates acids that slow the absorption of starches. As a result, “sourdough doesn’t raise blood sugar as quickly as regular white bread,” Politi says.
Cooled Rice, Pasta, and Potatoes: Resistant Starch Powerhouses
Don’t toss out last night’s leftovers. Refrigerating cooked rice, pasta, and potatoes rearranges the starch molecules, forming a type of fiber called resistant starch. It’s broken down in the large intestine, which creates short-chain fatty acids that feed healthy bacteria in the gut. And blood sugar levels may rise more slowly after meals with resistant starch. According to a 2015 study in the Asia Pacific Journal of Clinical Nutrition, cooked white rice that had cooled for a day had 2.5 times the amount of resistant starch as freshly cooked rice-and led to a smaller blood sugar response. The amount of resistant starch didn’t change much when the cold rice was reheated.
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Popcorn: A Whole Grain Snack
When it’s not swimming in butter and salt, popcorn is one of the healthiest snacks. “Popcorn is a whole grain,” Coogan says. “It’s high in fiber that slows digestion, so you feel full for longer.” A 3-cup serving delivers 3.5 grams of fiber-roughly 14 percent of the total amount you need each day-for only 91 calories. This snack also packs in protective antioxidants called polyphenols. Research suggests that ferulic acid, one of popcorn’s antioxidants, lowers blood pressure and cholesterol buildup in the arteries, which may fend off diabetes and heart disease. For the healthiest popcorn, make it yourself on the stove or in an air-popper and season it with a little avocado or olive oil or butter, salt, and spices. Bagged and microwave popcorn can be high in unhealthy saturated fat and sodium (check the nutrition facts label).
Coleslaw: Not Just a BBQ Side
No need to skip this creamy barbecue staple. “Compared to other dishes like mac and cheese or potato salad, coleslaw is the obvious choice,” Coogan says. “It’s lower in calories and fat, and higher in vitamins.” That’s because cabbage, the star of coleslaw, is rich in fiber, vitamin C, and glucosinolates, compounds that may protect cells against cancer-causing damage. In a 2013 Annals of Oncology research review, people who ate the most cabbage slashed their risk for colorectal cancer by 24 percent compared with those who rarely ate the vegetable.
Kimchi: A Probiotic Powerhouse
A staple in Korean cuisine, kimchi-made of veggies (usually cabbage) and hot pepper paste-adds a spicy, sour kick to meals. Because it’s fermented, it delivers “good” bacteria called probiotics, which may help with inflammation, digestion, and gut health. According to a 2023 review in the Journal of Ethnic Foods, eating kimchi regularly was linked to a number of health benefits, such as lowering cholesterol, body fat, and blood pressure. It can also increase the diversity of the natural “good” bacteria that live in your gut.
The Power of Mindset
Psychological beliefs profoundly impact the way our bodies respond to diet, exercise, & medication. Letting go of our sense of self can significantly improve our lives by reducing mental suffering, boosting productivity, and providing experiences of awe. But do mindsets also have the power to make us healtheir? Our mindsets affect our perceptions of reality and are influenced by our upbringing, cultural values, and environments. Marketing, advertising, and health influencers shape our attitudes towards foods, exercise plans, and lifestyle practices. In fact, many of our mindsets are simply the result of mimetic desire, meaning we imitate what others want. We desire what is socially desirable. Mimetic desire describes how social influences like parents, peers, teachers, media, and society impact nearly all our decisions from our career aspirations to the partners we choose. Dr. Alia Crum, Professor of Psychology at Stanford, studies how mindsets affect health and physical performance. She defines mindsets as core beliefs or assumptions about a domain. Whether we think stress is enhancing or debilitating influences the outcomes that follow.
Holiday Superfoods
Nourish your body and delight your taste buds with these nutrient-rich foods.
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Sweet Potatoes: Packed with fiber, antioxidants, and a variety of vitamins and minerals, sweet potatoes make a delicious and nutritious addition to your holiday spread. Whether you use them in a sweet potato casserole or as mashed potatoes, incorporating this root vegetable into your holiday meals is a tasty and immune-boosting choice.
Cranberries: These tart little berries are a favorite during the holidays, as they include antioxidants and offer potential benefits for skin, eye and heart health. Recent studies have also shown that they can have a positive impact on gut health.
Brussels Sprouts: Another antioxidant-rich food, brussels sprouts include vitamin C, dietary fiber and calcium. These versatile veggies can be served shredded, baked, steamed, sautéed or even added to soups and salads for a nutritious boost.
Pumpkins: Pumpkins are undoubtedly one of the stars of Thanksgiving, and for good reason. These lovable gourds are not only delicious but also offer numerous health benefits. They are rich in fiber, which aids in digestion, and packed with potassium, which promotes heart health.
Sensible Sensational Healthy Food: A Catering Perspective
Sensible Sensational Healthy Food is a Santa Monica-based catering company that offers a diverse menu of nutritious and delicious meals. One example is their BLUE SPIRULINA smoothie, which boasts many benefits.
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However, customer experiences can vary. One customer reported receiving a coffee that tasted like hot water and felt that asking for sugar was treated as an inconvenience. On the other hand, many customers praise the sandwiches and smoothies, citing their freshness and flavor. Some inconsistencies in order fulfillment have been noted.
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