So Let's see what's inside!
Oh, I love snacking on these!
Hello, this is Katherine, welcome to 00kidney!
In today's video!
My top 5 of SNACKS to improve your kidney health!
Here they are from fifth to first!
If you are tired of all those FAD DIETS leaving you hungry and tired the whole day, today
I'll show you some healthy snacks to feel more energetic during the day and still improve
your kidney health!
A lot of people think that snacking is always a bad thing!
But, the fact is, there is a lot of misinformation, lies and misconceptions out there about mainstream
nutrition.
And, there's even the risk that you felt for some fad diet that's going to be disproven
sooner than later.
So, in today's video I'll not just show you the healthiest snacks for your renal health,
So, let's start immediately, can't wait to show you our number 5!
Let's see what's inside!
And it is...
Oh, frozen blueberries!
I love snacking on these!
They are one of the healthiest foods for your kidneys!
Blueberries are full of phytonutrients, and are also packed with antioxidants, compounds
that your body can use to defend itself against free radicals.
These molecules, free radicals, are responsible for aging, so eating foods rich in antioxidants
can help you stay young longer.
Blueberries are also rich in manganese, useful for the health of your bones, and in vitamin
C, great to boost the immune system.
They also contain fiber, and this makes them even healthier, since fiber can fight cholesterol
and the risk of heart disease.
Heart health is important because, remember, anything that helps with the health of your
heart will help with the kidneys too!
So this is why a lot of people like to snack on blueberries to improve their kidney health!
Now, someone in comment asked me ... why you keep talking about renal health?
Should I even care about my kidneys at all?
Aren't those just like... filters?
Well, kidney health is a lot more important than MOST people think!
Especially for your overall health and general well-being.
If you keep your kidneys healthy, your body will not just be able to filter and expel
waste properly.
The kidneys also produce some of the hormones required by the body to function properly.
Unfortunately most people will only appreciate their kidneys when they are gone!
More than 1 in 10 Americans over the age of 20 show evidence of kidney disease.
So I'm not just talking about the elderlies here, this is a disease that can be dangerous
for everyone.
The worst part is that it shows no symptoms until it is in an advanced stage.
When your kidneys can no longer remove waste from your blood, they fail.
Waste buildup in your body can cause serious problems and lead to kidney dialysis or even
death.
And a lot of people don't know they have kidney disease until their kidneys fail.
Because kidney disease is what they call a silent disease.
So to prevent this, do regular checkups and don't forget to get tested for protein in
the urine!
This is the very first sign of kidney damage and getting diagnosed early is the best thing
to do if you have doubts about the health of your kidneys!
Also share this video with anyone you know who may benefit from a healthier diet!
Send them this video via what's up or hit the share button!
Let's spread the awareness about the dangers of kidney disease!
Ok, let's see our number 4 now!
This one will be controversial, I know, but today we are debunking some of the Lies of
Mainstream Nutrition, right?
So let's see what's inside!
And it is...
Popcorn!
Ok, this video is supposed to be about healthy foods, good for the kidneys, right?
Are popcorn actually healthy?
Popcorn is an intact whole grain, which means that the bran, the germ, and the endosperm
are all intact within the kernel.
This makes them high in fiber, particularly insoluble, which is like a cleanup substance
for your digestive tract.
So popcorn is a whole-grain, fiber-rich food, that you'll digest slowly and steadily and
that will improve your digestive tract health.
Having a better digestive tract health can help avoiding insulin spikes, very dangerous
for the kidneys.
Sounds healthy, doesn't it?
Well there's more.
Popcorn is also a good source of vitamin C, B3, and manganese.
It's also very low in calories (especially for a snack food), and can help make you feel
full without eating too much.
Per 1 cup, or about 125 grams, popcorn has just 31 calories, 1 gram of protein, 6 grams
of carbohydrate, 1 gram of fiber, and only trace amounts of fat.
1 cup of popcorn also contains just 280mg of potassium and 8mg of phosphorus.
This means that this snack is perfectly safe for the renal diet of any kidney patient.
More benefits: It contains free radical-fighting antioxidants and tryptophan, an amino acid
important for sleep.
(If you're snacking while watching Netflix before bed, this is a good thing.)
Ok, what's the catch with popcorn then?
To get all these benefits, you cannot eat movie theater popcorn or microwave popcorn.
It's not the same thing as what I have here.
These are made from plain, organic kernels I just air popped without adding salt.
And they can also be tasty, you just need to add some cinnamon, pepper or cayenne instead
of salt!
Now, you don't have to necessarily buy organic kernels, because although almost 90% of the
corn grown and eaten in the US is GMO corn, popcorn comes from a different seed and has
not been genetically modified.
Yet.
But if you do buy organic you will avoid pesticides and fertilizers.
Most importantly, you should avoid Movie Theater Popcorn because that's full of very unhealthy,
low-quality oil.
Then there's a ton of salt and the butter they use is an industrial sauce that's generally
made with artificial ingredients.
Movie theater popcorn is poison.
Microwave Popcorn isn't healthy, either.
Here, I'll show you one thing.
I just bought these from the supermarket.
This is a standard box of microwave popcorn you can find here in Italy.
Let's open and see what's inside.
Ok.
Ew.
This doesn't look healthy at all.
Have you ever heard of popcorn lung?
That artificial butter flavor many brands use is so toxic it has been linked to bronchiolitis
obliterans, a rare, life-threatening, and irreversible obstructive lung disease.
Now, what you see here is crappy hydrogenated oil, palm oil actually, mixed with salt and
artificial flavors.
This is produced in Spain by French people and sold in Italy.
A full European nightmare!
Yes, stay away from microwave popcorn.
Instead, just buy organic kernels, a lot healthier and still tasty.
Ok let's see our next very healthy snack now!
Time for our number 3
And it is...
Hard-Boiled eggs!
Wait!
Are eggs healthy for your kidneys?
Talking about misinformation in nutrition!
If there's one thing that nutrition professionals have had remarkable success with... it is
demonizing incredibly healthy foods!
FACT, Eggs can be a really healthy snack for people with kidney disease!
Now, most people will tell me...
But they're full of cholesterol!
Well, a recent study proved that the cholesterol in the diet doesn't really raise the cholesterol
in blood.
In fact, eggs primarily raise the "good" cholesterol and are NOT associated with increased risk
of heart disease and, subsequently, kidney disease.
What we're left with is one of the most nutritious foods on the planet.
They're high in all sorts of nutrients along with unique antioxidants that protect your
health.
They can even help you losing weight!
A healthy snack like this, rich in protein and fats, between meals can decrease your
hunger and keep you from overeating at meal time.
Also, if you have low albumin, your dietitian may recommend extra protein.
This would be the snack for you.
But, don't go crazy eating all the eggs you can, now!
There are still a couple of things in eggs that people with kidney disease should limit.
They're rich in protein, and while you need some protein, it is better not to have too
much.
And remember that they contain some phosphorus too.
There's about 95mg of it in a large egg, so count that in your daily allowance.
Still, having some boiled eggs in the fridge for a quick snack instead of maybe eating
some sweets or potato chips or other junk foods can really make a lot of difference.
Hard-boiled Eggs can last up to one week in the refrigerator!
Let's see our number two healthiest snack now!
And it is...
Pears!
Delicious!
I love them!
And they are very low in potassium and phosphorus too, making them ideal snack for people with
kidney disease.
Pears are considered as healthy as apples, but they also contain more iron than apples!
Iron is really important for people with kidney disease, it helps fighting anemia, a complication
of kidney disease that can cause fatigue.
Now, the majority of a pear's nutrients are in or just below the skin.
Pears are an excellent source of fiber, offering 24% of the Dietary Recommended Intake in one
medium-sized pear, like this one.
But you have to eat the skin to get all those healthy fibers!
A pear's fiber is not just great for regularity, it can also help lowering cholesterol levels
and reducing the risk of heart disease, and this can be incredibly useful if you care
about the health of your kidneys!
Another great news for your kidneys: Pears are full of flavonoids: Flavonoids are
plant chemicals that can help safeguard health.
In a study of nearly 200,000 men and women, regularly eating apples and pears-both rich
in a kind of flavonoid called anthocyanins-was associated with a lower risk for type 2 diabetes,
a major risk factor for kidney disease.
Pear skin is also a good source of Vitamin C (10% of the Dietary Recommended Intake)
and copper.
Yes, all these nutrients from just a single fruit.
Now, before I'll show you our number one, let's get to the bottom of the biggest lie
this video is all about!
Is snacking really unhealthy like they made us believe?
Should you really feel tired and hungry all day in order to achieve a better nutritional
status?
Even though snacking has developed a "bad image," snacks can be an important part of
your diet.
If done correctly!
Snacks can provide energy in the middle of the day or when you exercise.
A healthy snack between meals can also decrease your hunger and keep you from overeating at
meal time.
So, while intermittent fasting and other fasting diets are all the rage right now, Snacking
is still okay on the kidney diet.
And, yes, there are benefits in fasting too, cannot deny it.
So what does science say on the matter?
Who is right and who is wrong between fasters and snackers?
Here's what we know is true: choosing the right foods and practicing portion control
is a lot more important than eating at a certain time of the day.
One study from the National Cancer Institute showed those who prioritized fruits and vegetables
at snack time not only increased their fiber intake, but also lost more weight than those
who didn't opt for a fresh snack.
So it looks like Prioritizing fresh produce when snacking can not only boost your daily
fruit and vegetable intake, but it can even lead to a little weight loss along the way.
Snacking can also help prevent binge eating: Opting for a healthy snack with fiber and
protein will help power you through to the next meal and keep you from overeating later.
But.
Remember that snacking is only healthy if you make healthy choices.
So, rather than eating food that is high in sodium, sugar and trans fats, such as a potato
chips, sweets and other junk foods, snack on something full of fiber and nutrients like
the 5 healthy snacks of today's video!
So, in conclusion, it's more important WHAT you eat and HOW MUCH you eat than WHEN you
eat it.
And there are studies to prove this point.
Also, and this is just my opinion, so take it with a grain of salt, BUT it's a lot easier
to follow a diet if the diet is not so strict.
Unfortunately, a renal diet is not something you can stop doing, most of the people that
need one have to follow it for all their lives.
So, why make it even harder than it should be?
Ok, time for our number one now!
And the healthiest snack for your renal diet is...
Oh, my favorite smoothie!
This is the Jump Start Choco smoothie, really yummy recipe that's as healthy as flavorful!
Want to see the whole recipe?
Watch this video now!
This is all for today, thank you for watching!