If you want to lower your creatinine levels, a healthy renal diet REALLY IS the way to
go. And the 22 kidney friendly foods of today's
video are so rich in essential vitamins, fiber and powerful antioxidant they can even help
you stop the progression of kidney disease! Katherine from 00kidney here, welcome to our
journey together to a better kidney health! Ok guys, today's video is exactly what you've
been asking for: the 22 best foods in the world to lower creatinine levels!
Yes, every single food of today's video can help you stop the progression of kidney disease
and maybe even reverse it! Put them all together and you'll get the perfect
diet! Yes, these are all the foods kidney disease
patients should be eating regularly! Really a lot to talk about, let's start immediately!
First, The key kidney vitamin foods All of these foods have something - a vitamin,
a key mineral or another essential nutrient - people following a renal diet are often
missing! wakame. This is a snack food coming from Asia
which is becoming a favorite of health-conscious people.
Now, the reason why you need this food is iodine.
Very few people know this, but according to studies, Iodine deficiency is one of the most
common nutrient deficiencies, affecting nearly a third of the world's population.
And it can cause weird symptoms, such as fatigue and feeling always cold, but also sexual disfunction
and inexplicable weight gains, because it's linked to the thyroid.
And wakame can help. These ocean vegetables are also a source of
a unique bioactive compound called fucoxanthin - not typically present in land-vegetables
- that may boost heart health and improve circulation.
Now, nutritional yeast here is the only source of vitamin b12 you can safely add to a kidney
diet. This essential vitamin is only found naturally
in meat, cheese and eggs. So if you don't have any of these in your
diet, you should either supplement vitamin b12 or eat nutritional yeast.
Tofu is here to fight another very common deficiency: calcium.
If you are following a renal diet, you are probably not eating cheese nor drinking milk,
so you're not getting nearly enough calcium from foods.
And tofu is one of the very few good sources of this essential nutrient.
Only downside is the slightly high protein content - keep that in mind if you're on a
low protein diet. If you want to repair your kidneys all these
vitamins and minerals are absolutely a must! You cannot live without enough calcium, vitamin
b12 and iodine. While you don't need these foods every day,
try to eat them at least weekly, especially if you're not supplementing with a multivitamin.
What you should eat daily are the foods in the next group!
Healthy carbs! I love these foods, these are low GI carbs suitable for a renal diet.
usually, you will be getting around 45 to 65 percent of ALL your calories from carbohydrates!
So make sure the carbs you're getting these calories from are healthy ones!
Because carbs are key to manage diabetes too! White Rice for example is a great choice for
the kidney diet-it provides energy and it is low in potassium, phosphorus and protein.
This makes it perfectly safe for people with kidney disease in any stage.
It doesn't have many nutrients though, and its glycemic index is not the lowest.
This is why I also have whole grains here! Buckwheat here, for example, has a lower GI
than white rice - which is great - and it also has many health benefits.
Buckwheat is also highly nutritious, providing a good amount of B vitamins, magnesium, iron,
and fiber. Great for a kidney diet!
And many whole grains tend to be high in phosphorus, but buckwheat here is a healthy exception.
Bulgur is also great. It's low in phosphorus - just like buckwheat
- and it's also a good source of B vitamins, magnesium and iron.
And if you have kidney problems, you should know that all of these nutrients really are
essential. Bulgur is also an excellent source of dietary
fiber, which is really important for digestive health.
Ok, what about some low-phosphorus nuts and seeds now!
Seeds in particular offer great flavor and crunch, and they provide healthy fats as well
as beneficial antioxidants. I love including seeds in my meals, they're
an incredible source of many healthy nutrients! Unfortunately, some seeds also have too much
phosphorus. Chia seeds here are a healthy exception - you
can add them to your diet safely! And chia seeds are also the best plant-based
source of omega 3 fatty acids. An essential nutrient which is often overlooked.
And what about Sesame seeds here? First of all, they're an exceptional source
of fiber. Fiber is well known for supporting digestive
health and will make you feel full - great to lose weight.
Also, there's growing evidence to suggest that fiber may play a role in reducing your
risk of heart disease, certain cancers and even type 2 diabetes.
Now, let's talk about nuts. Almonds.
Almonds are known to be the best friends of people wanting to lose weight, because eating
almonds moderately as a part of a healthy diet will make you lose weight even faster
without having to eat less calories. Yes, this is almost considered a miracle by
today's dietitians. Now, if this impressive benefit is not enough,
also consider that almonds are one of the best sources of magnesium you can find.
And magnesium can lower your blood pressure. Walnuts, here, are great for your kidneys
because they're really full of antioxidants. And I mean, really full. More than berries
and red wine, for example. Now, walnuts are usually seen as a tasty snack,
but, in fact, they're so rich in antioxidants that they may even prevent heart disease and
cancer! And they're particularly healthy for the kidneys,
because walnuts are also very low in potassium compared to other nuts.
QUESTION, how often should you eat nuts and seeds in the perfect renal diet?
Eating nuts daily is fine for most people, but in small amounts - especially if you are
on a low protein diet. And you can eat seeds even little bit more
often. Now, these fruits I'm going to show you now
really are staples of the renal diet Tangerines, are often overlooked in a renal
diet, because many doctors will tell their patients avoid citrus fruits.
But tangerines are lower in potassium than any other citrus fruit and are very rich in
vitamins A and C and they also provide healthy iron - absolutely a must for people with kidney
disease. Did you know that 1 medium sized tangerine
contains less potassium than an apple? And, talking about apples, they definitely
are among the healthiest foods on the planet. Eating apples regularly can help you lower
your cholesterol levels, prevent constipation, protect against heart disease and reduce the
risk of cancer. Now, pears are another very healthy choice.
Just like apples, pears are a great source of fiber and vitamins.
And pears have more copper than apples, a mineral that the renal diet generally lacks.
Pears have been shown to improve digestion, support regularity, and prevent constipation
as part of a healthy digestive system. This can help the body detox more effectively
and rid itself of toxins. And what about kiwis?
This is another very misunderstood fruit! Many people think that they're acid forming
but kiwis are actually alkaline, and a very healthy addition to a kidney diet.
They're a great source of vitamin C - even better than citrus fruits, making this fruit
the best friend of your immune system. Ok, so how often should you eat these low-potassium
fruits? Every day!
The American Heart Association recommends adults eat four to five servings of fruit
per day. Time for the kidney health tips of the day!
how to eat healthier! First of all, include fruits in Meals, and
Eat Them First. Eating fruits before a meal is a good strategy
for eating more of them. It has also been linked to eating fewer calories
per meal. Also,
Make at least half of your grain servings whole grains, like bulgur and buckwheat!
Now, whole grains contain phosphorus, but it's not completely absorbed by the body.
This is why many renal dietitians are starting to consider whole grains a healthy part of
the renal diet. also
Buy unprocessed foods when you can. Food processing often removes fiber and nutrients - not good.
And also, Avoid peeling your fruit and vegetables, when
possible. Many people don't know this, but when you
peel fruits and vegetables, you often remove half the fiber.
And also many nutrients such as vitamins, healthy polyphenols and minerals.
Yes, you're throwing away the healthiest part of the fruit when you peel it.
And, if you snack, Snack on fruits or on nuts!
Individual pieces of fruit, such as an apple or pear, make great snacks because they're
tasty and portable. Nuts are great to curb your appetite in a
healthy way! Last tip, maybe the most important:
Eat at least 5 servings of fruits and vegetables every day.
But what veggies are the healthiest for you? Well, low potassium veggies!
Red bell peppers, one of my favorites! they really pack a lot of vitamins - especially
vitamin C, vitamin B6 and folic acid. All vitamins your kidneys really need!
And onions! onions contain antioxidants and compounds
that fight inflammation, decrease triglycerides and reduce cholesterol levels - all of which
may lower heart disease risk and help the kidneys.
And, like the other foods of today's video, onions are low in potassium.
Fennel is another wonderful Veggie! People choose fennel for its licorice-like
flavor, but it also has impressive health benefits!
Fennel can help with heart health; cholesterol and it also fights the inflammation in the
body. Now, this is called Savoy cabbage!
If you have never heard about it, consider it a ... low potassium version of kale!
It has many of the nutrients you would get from kale - especially vitamins of the b group,
but also vitamin c, calcium, fiber and folate. And savoy cabbage is also especially rich
in sulphur compounds, powerful kidney detoxifiers. And this is why, while kale is extremely healthy
- definitely one of the healthiest foods in the world - this one is even better!
It has less than half the potassium of kale! Amazing!
So, how often should you eat these veggies? Daily! And, well, a good goal is to fill half
your plate with fruits and vegetables. Especially those low in potassium, so eat
bell peppers regularly, but also savoy cabbage and other cruciferous vegetables.
Ok guys, there are some foods that are even healthier than kale and bell peppers!
Sounds incredible, doesn't it? Well, let's see!
Blueberries here have the most powerful antioxidants in the world.
just one cup has 13.000 total antioxidants - vitamins A & C, plus flavonoids such as
quercetin and anthocyanidin Red currants decrease cortisol production,
a known risk factor of kidney disease. And blackberries can lower cholesterol, help
fight off colds and gout and promote cardiovascular health.
And all of this with extremely low levels of potassium compared to... basically any
other fruit! So guys, a new video is coming next week as
usual. In the meantime, keep taking good care of
your kidneys and be good to yourself. Thank you for watching!