5 Best Brown Foods For Weight Loss
The color BROWN can be found all over the natural
world. But does this classic color supply any actual HEALTH BENEFITS?
Are there BROWN FOODS which give you positive nutrition? Which
foods in this autumnal hue can bestow nutrients that reduce inflammation,
improve insulin sensitivity, and, ultimately, may help you to LOSE WEIGHT?
What can BROWN really do for YOU and your weight management?
Stay tuned, because we're about to show you 5 of the very best
BROWN FOODS that fight diabetes and obesity!
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Now, we're letting you in on the secret power of BROWN, with...
THE 5 BEST BROWN FOODS FOR WEIGHT LOSS
5. Dark Chocolate
That's right, dark chocolate has been shown to aid weight loss! How s that possible?
Dark chocolate, meaning chocolates containing high amounts of CACAO, are lower in sugar content than
milk chocolates. And they come loaded with powerful antioxidants, including FLAVANOIDS,
polyphenolic compounds which have been shown fight cancerous oxidative damage, reduce inflammation,
improve blood flow, lower blood pressure, and they can work to reduce harmful LDL cholesterol...
...while also helping to maintain healthy levels of
triglycerides and heart-helping HDL cholesterol.
Research also shows that the flavanoids in dark chocolate
can even work to decrease arterial plaque build-up.
Dark chocolate supplies heart-aiding MONOUNSATURATED FATTY ACIDS,
which have been shown to boost metabolism while increasing calorie and fat burning.
That's why most doctors now agree that regularly eating dark chocolate,
in moderation, can lower your risk of heart disease while also helping you to lose weight!
Meanwhile, other studies also suggests that dark chocolate can work to decrease insulin resistance.
In fact, a recent study found those who ate dark chocolate at least once a week had a lower risk of
developing diabetes within 5 years, compared with people who do not regularly eat dark chocolate.
To gain the nutritional benefits of dark chocolate, it is still important to eat
modest portions. Doctors recommend aiming for chocolate with at least 70% cacao,
and limiting your intake to no more than 40 grams per day.
4. Brown Seaweeds
Edible seaweeds are algae, but they can be thought of as nutrient-dense sea vegetables.
There are many types of seaweed, and they come in a variety of colors. But brown seaweeds,
including WAKAME, KELP, and SEA SPAGHETTI, mainly found in the cold waters of temperate
and polar regions, can be a great addition to your weight-loss diet.
Brown seaweeds get their color from their high concentrations of CAROTENOIDS,
plant pigments which contain some incredible antioxidant properties.
Specifically, brown seaweeds are highly regarded for their supply of the carotenoid
FUCOXANTHIN, which has been found to aid cardiovascular health. Studies also show
that fucoxanthin supplies anti-inflammatory, anti-diabetes, and anti-obesity activities,
and it may significantly reduce triglyceride concentrations and cholesterol levels.
Meanwhile, did you know that being deficient in IODINE, a nutrient which helps the thyroid
gland in the production of certain hormones, may lead to weight gain?
Well, not to worry, because brown seaweeds are extremely high in IODINE.
Wakame, specifically, can supply nearly 100% of the recommended daily intake of
iodine in a 1 gram serving. A serving of kelp gives you over 1600% of the RDI for iodine!
Plus, brown seaweeds also supply high levels of other heart-helping,
blood sugar-balancing minerals and trace elements, including CALCIUM, MAGNESIUM, POTASSIUM, and ZINC.
Meanwhile, most any variety of seaweed will give you a huge
helping of glucose-lowering DIETARY FIBER. In fact, the dry weight of seaweed can be
comprised of up to 75% fiber which is higher than most fruits and vegetables.
And seaweed contains SULFATED POLYSACCHARIDES -
- a type of fiber which has been shown to increase the production
of good gut bacteria thus aiding the health of your gut microbiome.
Good gut health has also been shown to make your body more effective at calorie and fat burning.
So, for improved blood sugar control and increased weight loss, try adding wakame, kelp, or sea
spaghetti to miso soups, salads, or you can even use them to create a nutrient-rich seaweed stock.
3. Pinto Beans
Beans... they are high in carb content and yet,
they are known as one of the very best foods for fighting diabetes and weight gain! How, exactly?
Well, pinto beans may be the most nutritionally-dense brown bean in
the world. And while a cup of pinto beans does hold about 45 grams of carbohydrates,
it also supplies over 15 grams of fiber which gives it an excellent carb-to-fiber ratio,
and helps to ensure that these beans will not cause a blood sugar spike.
Pinto beans are also an excellent source of plant-based protein,
which can help the body to slow digestion, further aiding your glucose management.
And eating appropriate amounts of protein,
especially plant-based protein, also works to reduce unhealthy food cravings
...which further helps you avoid adding inches to your waistline.
A recent small study suggested that eating a cup of pinto beans daily may
lower both LDL and total cholesterol. Other studies show that pinto beans may
also decrease blood pressure and improve heart health in general.
Plus, pinto beans are chock-full of other diabetes-fighting nutrients,
including calcium, folate, iron, zinc, magnesium, potassium, and phosphorus.
In fact, a recent study showed that consuming phosphorus with your meal
may help to improve glucose tolerance and post-meal blood sugar levels.
Meanwhile, pinto beans also supply an assortment of antioxidants,
including KAEMPFEROL, which can work to reduce oxidative stress and inflammation...
...which further helps to improve weight loss.
So pinto beans can be a tasteful, protein-packed meal centerpiece that
can work to aid your digestive health, lower your post-meal blood sugar,
reduce your cholesterol, decrease hunger, and they can help you to lose weight!
What brown foods could possibly be even better than pinto beans
for your blood sugar and your weight management?
The top 2 amazingly healthy brown food choices are just ahead...
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OK, let s get back to the list...
2. Almonds & Walnuts
Either of these brown nuts can supply amazing diabetes-fighting, weight management benefits.
Almonds and walnuts are loaded with...
- mono and polyunsaturated fats - B vitamins, including folate
- vitamin E - glucose-lowering minerals,
including calcium, magnesium, and phosphorous - and compounds which reduce the risk of
heart disease, including ellagic acid, catechin, and phytic acid.
A recent 12 week trial revealed that type 2 diabetic participants who ate 60 grams
of almonds each day reduced their total cholesterol by 6%, lowered their fasting
glucose by 9%, and overall, had sizeable improvements in their insulin sensitivity.
Walnuts, meanwhile, have some of the highest concentrations of
heart-helping polyunsaturated fats of any type of nut, including the
omega-6 fatty acid LINOLEIC ACID, and the omega-3 fatty acid ALPHA-LINOLENIC ACID.
Linoleic acid, especially when used in replacement of saturated fats, has been shown to improve
insulin sensitivity, blood pressure, and it can help to decrease LDL cholesterol.
Alpha-linolenic acid has been found to help maintain normal heart rhythm, and studies have
concluded that this fatty acid can work to reduce the risk of heart disease in general.
Just be aware that most any nut, including almonds and walnuts, are high in calories and carbs. And
yet, most nuts, especially almonds and walnuts, have been found to decrease the risk of obesity!
This is largely due to their protein and fiber contents,
which have been found to provide both glucose control and satiety.
That means eating a few of these nuts can help you to feel fuller, quicker,
and they can help you avoid a post-meal blood sugar spike.
A recent study even showed that eating 3 ounces of almonds daily helped participants on low-calorie
diets increase their weight loss by 62%! A separate study also found that overweight
females who regularly ate almonds and other nuts lost more weight than those on a nut-free diet.
So, build your brown power by including almonds and walnuts into your regular diet.
Alright, now...
What is the very best BROWN INGREDIENT to include in your meals for weight loss benefits? Try...
1. Brown Stock Soups (Chicken Soup & Minestrone)
Let's start with the obvious soups, in general,
can aid with weight loss mainly due to their water content. Soup will hydrate
your body while also helping you to feel full before you over-eat other less-healthy foods.
But building your soup with a brown stock base can really lend positive nutrition,
and weight loss benefits, to your meal.
Brown stocks and brown bone broths are used to create some of the most nutrient-rich soups,
including chicken soup and minestrone.
They're made by boiling down animal bones and connective tissues,
which imbues the stock with protein content.
That's why nutritionists point to these soups for those looking to lose weight, as their protein
can boost your metabolism, reduce your hunger cravings, and help you to burn more calories.
Meanwhile, brown stocks and broths can supply a variety
of other diabetes-fighting micronutrients, including...
- Vitamins A, B12, C, D, E, and K
- iron - manganese
- selenium - and zinc.
Plus, stocks and broths made from animal bones and cartilage will supply GELATIN
and other amino acids which have been shown to aid joint health,
improve sleep, and protect the health of the intestines.
And that's before you add all the extra nutritional goodies to your soup!
For example, chicken soup provides the perfect opportunity to include nutrient-rich,
diabetes-fighting veggies which have been shown to aid weight management,
like celery, carrots, chickpeas, and onions.
Minestrone soup often includes spinach, tomatoes, and kidney beans.
And pretty much any brown stock soup is sure to include an assortment of proven anti-diabetes,
anti-obesity herbs and spices, like garlic, turmeric, and ginger.
So you'll gain a wide spectrum of macro and micronutrients, including
that all-important weight-lowering protein, when you enjoy a brown stock or broth soup.
And you can easily create a nutrition-rich stock or broth at home! If you want to save time,
you can also find them at your local supermarket. Just make sure to avoid
any packaged stocks or broths with added sugars or high sodium content.
But a simple brown stock or brown broth soup can give you a filling
and nutritionally-complete meal, without a huge helping of calories or carbs.
And that about wraps up this vid! But we want to know - which brown foods
do you enjoy for lasting heart-health and weight management? Comment below!
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