Latest news with #fiber
Health Line
20 hours ago
- Health
- Health Line
Top 14 Health Benefits of Broccoli
Broccoli contains many vitamins, minerals, fiber, and antioxidants. Broccoli's benefits include helping reduce inflammation, stabilizing blood sugar, and strengthening the immune system. Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea. It's closely related to cabbage, Brussels sprouts, kale, and cauliflower — all edible plants collectively referred to as cruciferous vegetables. There are three main varieties of broccoli: Calabrese broccoli Sprouting broccoli Purple cauliflower — despite its name, a type of broccoli Here are the top 14 health benefits of broccoli. Packed with vitamins, minerals, and bioactive compounds One of broccoli's most significant advantages is its nutrient content. It's loaded with a wide array of vitamins, minerals, fiber, and other bioactive compounds. One cup (91 grams) of raw broccoli packs: Carbs: 6 grams Protein: 2.6 grams Fat: 0.3 grams Fiber: 2.4 grams Vitamin C: 90% of the Daily Value (DV) Vitamin A: 3% of the DV Vitamin K: 77% of the DV Vitamin B9 (Folate): 14% of the DV Potassium: 6% of the DV Phosphorus: 5% of the DV Selenium: 4% of the DV Broccoli can be eaten cooked or raw — both are perfectly healthy, but provide different nutrient profiles. Different cooking methods, such as boiling, microwaving, stir-frying, and steaming, alter the vegetable's nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest adverse effects. Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 56% of the DV — more than one-half of an orange can offer. Contains potent antioxidants that offer health-protective effects The antioxidant content of broccoli may be one of its main boons for human health. Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can reduce inflammation and have an overall health-protective effect. Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion. Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress, and chronic disease development. However, more research is needed to understand its role in humans. Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes. Bioactive compounds may contribute to reduced inflammation Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body's tissues. It's theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well. Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies. A small human study of tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation. While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans. May protect against certain types of cancer Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases. Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely: Breast Prostate Gastric/stomach Colorectal Renal/kidney Bladder Though this data is encouraging, it isn't strong enough to make definitive health claims regarding broccoli's role in cancer treatment or prevention. Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention. Antioxidants and fiber may aid blood sugar regulation Eating broccoli may support better blood sugar regulation in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli's antioxidant content. One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month. Interestingly, an animal study revealed decreased blood sugar and reduced pancreatic cell damage in diabetic rats fed broccoli extract. Broccoli is also a good source of fiber. Some research indicates that higher dietary fiber intake is associated with lower blood sugar and improved diabetic control. May support heart health in a variety of ways Several studies indicate that broccoli may support heart health in a variety of ways. Elevated 'bad' LDL cholesterol and triglyceride levels are known to be significant risk factors for heart disease. Broccoli may play a role in improving these markers. One older study noticed significantly reduced triglycerides and 'bad' LDL cholesterol levels, as well as increased 'good' HDL cholesterol levels, in people who were treated with a powdered broccoli sprout supplement. Some older research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of a heart attack. A 2017 review of studies found broccoli to be among the vegetables that reduce the risk of cardiovascular disease, but the results were not always consistent, and more research is needed. A study in mice that were fed broccoli sprouts observed several potentially protective effects, including increased longevity, improved glucose tolerance, and reduced blood pressure. Additionally, a higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease. Promotes healthy digestion and reduces constipation Broccoli is rich in fiber and antioxidants, which may support healthy bowel function and digestive health. Bowel regularity and a strong community of healthy bacteria within your colon are two vital components of digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function. A study in mice on a broccoli diet found reduced levels of inflammation in the colon and favorable changes in gut bacteria. A recent study of healthy participants on a broccoli diet over two 18-day periods found positive changes in their gut microbiome, with a 9% reduction in firmicutes ('bad' bacteria) and a 10% increase in bacteroidetes ('good bacteria'). However, the researchers note that further studies are needed. A 2017 human study indicated that people who ate broccoli could defecate more easily than individuals in the control group. Though these results are promising, more human research is needed to better understand how broccoli affects digestive health. May slow mental decline and support healthy brain function Some of broccoli's nutrients and bioactive compounds may slow mental decline and support healthy brain and nervous tissue function. A study of 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist the mental decline associated with aging. A review of studies found that kaempferol, a compound in broccoli, protects the brain against neurodegenerative diseases. Additionally, an animal study showed that mice treated with kaempferol had a lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event. Sulforaphane is another potent bioactive compound present in broccoli. It has been shown to support brain function after an event of reduced oxygenation to the brain. In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure. Most current research evaluating the effect of bioactive compounds found in broccoli on brain health is restricted to animal studies. More research is needed to determine how these compounds support human neurological function. May help slow the aging process The aging process is largely attributed to oxidative stress and reduced metabolic function over your lifespan. Though aging is an unavoidable natural process, diet quality is considered a major player in determining genetic expression and the development of age-related diseases. Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes. Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process. Vitamin C content supports a healthy immune system The human immune system is complex and requires a multitude of nutrients to function correctly. Vitamin C is arguably the most essential nutrient for immune function, and broccoli is loaded with it. Research indicates that vitamin C plays a role in preventing and treating various illnesses. A daily intake of 100–200 mg of vitamin C seems sufficient to prevent certain infections. Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely deserves credit — a half-cup (78-gram) serving of cooked broccoli boasts 56% of the DV for this vitamin. May support dental and oral health Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases. Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis. Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers. Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth. However, no rigorous scientific data exists to support this. Ultimately, more human research is needed to better understand broccoli's role in maintaining a healthy mouth. May promote healthy bones and joints Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders. Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones. It also contains phosphorus, zinc, and vitamins A and C, which are necessary for healthy bones. A 2021 study indicates that the sulforaphane found in broccoli may help prevent degenerative bone disorders like osteoarthritis and osteoporosis by inhibiting osteoclasts, the cells that break down bone mass. Nutrient content may support a healthy pregnancy Your body requires a multitude of vitamins, minerals, and protein during pregnancy to support both baby and mother. Broccoli is a good source of B vitamins, including B9, also known as folate. Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes. Additionally, some animal studies indicate that eating broccoli during pregnancy may support healthier cognitive development of the newborn. More research is needed to understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes. May protect your skin from sun damage Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet (UV) rays. Research indicates that broccoli's bioactive compounds may protect against UV radiation damage, which can lead to skin cancer. In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer. Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure. Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage. The bottom line Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as reducing inflammation, improving blood sugar management, boosting immunity, and promoting heart health. However, remember that good health doesn't come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health.
Daily Mail
a day ago
- Health
- Daily Mail
Nutrition Twins reveal diet that reverses colon cancer exploding in young people
Fiber is often eclipsed by its fellow macronutrient, protein, which has become the hero of most Americans' diets. And while protein is crucial for the normal functioning of cells, tissues and organs, CDC data shows Americans are eating an average of 2.9 ounces per day - 20% more than is recommended. Fiber intake is considerably lower. More than 90% of Americans eat too little fiber, found in leafy greens, whole fruits, broccoli, oats, lentils and more healthy foods. For good reason, fiber is having a moment in the nutrition world. It plays a range of essential roles beyond promoting good digestive health and bathroom habits. Fiber promotes heart health by lowering blood pressure and cholesterol levels, regulates blood sugar and, according to new exciting research, can activate your body's natural production of GLP-1 - the same hormone that popular weight-loss medications like Ozempic and Wegovy target. We are Tammy Lakatos Shames and Lyssie Lakatos - aka the Nutritious Twins. We're both registered dietitians and wellness experts, and we're giving the Daily Mail a week's worth of meals to help protect your colon. We've included prebiotic fibers throughout this menu that are fermented by gut bacteria to activate GLP-1 and benefit overall health. And as rates of colorectal cancer in people under 50 and as young as 20 steadily rise, fiber is now more critical than ever as it helps prevent inflammation, a leading precursor to cancer. Just 24 grams per day - the equivalent of around five portions of fruit - has been linked to a 30% lower risk of colon cancer. Research consistently shows that the greater variety of plant fiber sources in your diet, the healthier your microbiome becomes. That's why the twins encourage their clients to aim for 30 different plant foods per week. Experts have been singing fiber's praises for years. A 1971 study based on observations in African countries, mainly Uganda, reported that when a diet is low in fiber, it can slow down how quickly waste moves through the colon. As a result, cancer-causing substances in the stool become more concentrated in the smaller amount of waste and stay in contact with the lining of the colon for a longer time, increasing harmful effects. Fast-forward to 2011, and the World Cancer Research Fund and American Institute of Cancer Research update on the state of colorectal cancer worldwide concluded that there is now 'convincing' evidence that increased fiber intake protects against colorectal cancer. A sweeping review four years later found that eating at least 25 grams of total fiber per day was linked to a 24 % reduced risk of incident colorectal adenoma, the benign polyps that mark the starting point on the path to cancer. That same study found that following a daily diet of at least 25 grams of fiber reduced the risk of distal colon cancer - tumors on the left side of the colon - by 38%. We carefully crafted this delicious menu providing 1,700 to 1,800 calories and about 25 to 38 grams of fiber daily - enough to deliver substantial health benefits while staying within the safe range for most people. We intentionally chose this slightly lower calorie count because many women and smaller adults need fewer calories to maintain weight. While some very healthy diets exceed 38 grams of fiber daily, we stay pretty close within this threshold because people accustomed to low-fiber diets need to increase their intake gradually, allowing their digestive systems time to adjust and avoid uncomfortable bloating or gas. Our menu is nutritionally balanced to support overall health, and each day's meals provide less than 7% of calories from saturated fat, at least 20 to 30 grams of protein per meal, wholesome carbohydrates (no more than 45 to 50 grams of carbs per meal) and keeps total fat under 30% of daily calories. We've incorporated delicious fiber-rich foods like pistachios, lentils and even innovative options like prebiotic sodas, smoothies and dark chocolate to make reaching your fiber goals both enjoyable and sustainable. Day 1: Monday Breakfast: Berry Oat Bowl Ingredients 2/3 cup cooked oatmeal (5 g fiber, prebiotic) 1/2 banana (1.5 g fiber, prebiotic) 1/3 cup mixed berries (2 g fiber) 1 tbsp ground flaxseed (2 g fiber, prebiotic) 2 tbsp almond butter 1 tsp honey Steps Cook oats according to package directions, then top with all remaining ingredients Meal: 485 calories | 22 g protein | 10.5 g fiber Lunch: Salmon & Quinoa Power Bowl Ingredients 4 oz grilled salmon 1/2 cup cooked quinoa (2 g fiber, prebiotic) 2 cups mixed greens (2 g fiber) 1 avocado (3 g fiber, prebiotic) 1/4 cup cucumber (0.1 g fiber) 1/4 cup shredded carrots (0.7 g fiber) 1 tbsp hemp seeds (1 g fiber, prebiotic) 2 tbsp olive oil vinaigrette Steps Layer mixed greens and quinoa in a bowl. Top with grilled salmon, sliced avocado, diced cucumber, carrots and hemp seeds. Drizzle with vinaigrette. Meal: 620 calories | 43 g protein | 8 g fiber Snack: Pistachios + Carrot Strips .75 oz pistachios (2 g fiber; bonus: 4 g complete plant protein) 1 cup carrot sticks (3.5 g fiber) Snack: 170 cal | 4 g protein | 5.5 g fiber Dinner: Avocado & Lentil Vegan Tacos (makes 3 tacos) Ingredients 1 tablespoon olive oil 1 teaspoon ground cumin 1 teaspoon chili powder ¼ teaspoon cayenne powder Fresh ground black pepper to taste 2½ cups pre-cooked lentils (we used Trader Joe's Ready-to-Eat Steamed Lentils} ¼ cup water 8 whole grain corn tortillas, ideally organic or Non-GMO 1 avocado 1 large tomato Steps Heat oil in a large pan over medium-low heat. Once oil is warm, add cumin, chili powder and cayenne; stir until fragrant. Add lentils and water and stir. Season with cracked pepper. Allow mixture to simmer over low heat for several minutes until heated through. Meanwhile, slice avocado and tomato and place 2 tortillas each on 4 plates. Stir in salt to the lentil mixture if using. Adding it last will help you to need less salt. Add about 1/4 cup of the cooked lentils in a row down the middle of each tortilla. Top with sliced tomato and avocado. Serve and enjoy! Meal: 550 calories | 30 g protein | 20 g fiber, prebiotic Day 2: Tuesday Ingredients 3/4 cup non-fat Greek yogurt 1/4 cup pomegranate juice 1/2 cup green grapes 1 cup pineapple pieces 1 cup spinach, packed 1 inch fresh ginger, peeled 1/8 cup shell-off pistachios, lightly salted (roughly 25 kernels) 1/2 tbsp chia seeds (2 g fiber, prebiotic) 1 tbsp coconut flakes (1 g fiber) 4 ice cubes Steps Combine all ingredients in a blender Meal: 460 calories | 27 g protein | 13 g fiber Lunch: Creamy Smoked Salmon on Rye Open-Face Sandwich Ingredients 2 slices whole rye bread, such as Landsberg (8g fiber, prebiotic) 4 oz smoked salmon 2 tbsp light cream cheese 1/4 cucumber, sliced (0.5 g fiber) 1 tbsp capers Fresh dill Side: 2 cups mixed green salad with 1 tbsp vinaigrette (2 g fiber) Steps Layer ingredients in desired order on the bread Meal: 685 calories | 40 g protein | 10 g fiber Snack: Step One Foods Dark Chocolate Walnut Bar A Step One Foods Dark Chocolate Walnut bar is a great snack option during the day. It has 5 g fiber and is clinically formulated with plant sterols to block cholesterol absorption and reabsorption, and support cardiometabolic health. Snack: 180 calories | 4 g protein | 5 g fiber Dinner: Loaded Vegetarian Sweet Potato (*Use a medium to large sweet potato) Ingredients 1 small sweet potato (about 4.5 oz) 1/2 cup chopped onion 1/2 cup chopped bell peppers 1/2 cup chopped kale 1/2 cup chopped broccoli 1/2 cup black beans, drained and rinsed 1/4 teaspoon turmeric 1/2 teaspoon cumin 2 tablespoons low fat or fat free mozzarella cheese 2 tablespoons nonfat plain Greek yogurt Steps Microwave or bake the sweet potato until tender. While it is cooking, prepare the filling. Heat a sauté pan over medium high heat with a spritz of olive oil in a spray bottle. Add the onion, bell peppers, kale and broccoli and sauté until tender, about 6 to 7 minutes. Add the black beans, turmeric, and cumin, and cook until heated through. Cut the sweet potato in half lengthwise and split open. Mound the filling onto the sweet potato (there is a lot of filling – it will not all fit tucked into the sweet potato, but that's okay!) Sprinkle the cheese on top of the filling, then microwave or bake the whole thing until the cheese is melted. Dollop the Greek yogurt on top and serve. Meal: 445 calories | 23 g protein | 15 g fiber Day 3: Thursday Blueberry Protein Breakfast smoothie (Enjoy two servings) Ingredients 1/2 cup frozen blueberries 1/2 tbsp almond butter 1/2 cup unsweetend vanilla almond milk 1 scoop vanilla plant-based protein powder* 1/2 teaspoon fresh lemon juice (the more, the better!) water to blend Steps Blend this all together and drink Meal: 450 calories | 40 g protein | 8 g fiber, prebiotic Lunch: Tuna & White Bean Salad Ingredients 4 oz canned tuna in water 1/2 cup white beans (6g fiber, prebiotic) 1/4 cup cherry tomatoes (1g fiber) 3 cups mixed greens (3g fiber) 2 tbsp olive oil vinaigrette 1 tbsp chopped green olives Meal: 485 calories | 38 g protein | 10 g fiber Snack: Gutzy Plant Protein Smoothie This premade smoothie has 8 grams fiber and includes 5 grams of prebiotic fiber from organic fruits and veggies with no added sugar. Plus, add 1 low-fat string cheese for protein Snack: 200 calories | 12 g protein | 8 g fiber Dinner: Salmon with Roasted Vegetables + Olipop Classic Cola Ingredients 1 8-oz bag shredded broccoli &/or cabbage slaw or 8-oz bag Kale Beet Blend (we used Mann's) 1 teaspoon olive oil 2 cloves garlic, crushed or minced 2 4-oz salmon fillets Juice of half a lemon 1 cup brown rice, prepared Dash of salt and pepper 6-ounce salmon filets Olipop Classic Cola Steps Preheat oven to 400 F. Line a sheet pan with unbleached parchment paper. Spread the veggies onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon fillets. Place the salmon fillets on the sheet pan and squeeze the lemon juice over them. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through. Serve with brown rice and Olipop soda. Meal: 595 calories | 38 g protein | 19 g fiber Day 4: Friday Daily Total: 1,780 calories | 37g fiber | 122g protein Ingredients 3 eggs 1/2 cup spinach (2g fiber) 1/2 cup bell peppers (2g fiber) 1/4 avocado (2.5g fiber, prebiotic) 1 slice whole grain toast (3g fiber) Steps Scramble eggs using olive oil cooking spray; toss in spinach and peppers until spinach wilts. Remove from heat and place scrambled egg mixture and fresh chopped avocado on bread, making a sandwich. Meal: 425 cal | 24g protein | 9.5g fiber Lunch: Shrimp & Quinoa Salad Ingredients 4 oz cooked shrimp 1/2 cup cooked quinoa (2g fiber) 2 cups baby spinach (2g fiber) 1/3 cup edamame (4g fiber, prebiotic) 1/4 cup shredded carrots (1g fiber) 2 tbsp sesame ginger dressing Steps Toss all ingredients together in a bowl Meal: 445 cal | 35g protein | 9g fiber Snack: High-Fiber Crackers + Hummus 6 high-fiber crackers, such as Wasa (5g fiber, prebiotic) 2 tbsp hummus: (2g fiber, prebiotic) Snack: 185 cal | 4g protein | 7g fiber Dinner: Skinny Speedy Honey Ginger Chicken (Enjoy 2 servings) + Quinoa + Vegetables Ingredients 1 cup cooked quinoa (5g fiber, prebiotic) 1 cup roasted cauliflower (3g fiber) 1/2 cup roasted carrots (2g fiber) garlic powder 3/4 tbsp olive oil Steps Add honey to a large skillet over medium heat. As honey thins, add garlic and ginger. Then add chicken. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken. The more thinly sliced the chicken, the better in terms of cooking quickly. Add more ginger and garlic powder to liking. Once chicken is completely cooked through and no longer pink, remove from pan. Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve. Enjoy! Meal: 545 cal | 52 g protein | 7g fiber Day 5: Saturday Daily Total: 1,795 calories | 34g fiber | 106g protein Breakfast: Berry-Banana-Flax Smoothie Bowl Ingredients 1 scoop protein powder 1/2 banana (1.5g fiber, prebiotic) 1/2 cup berries (3g fiber) 1 tbsp ground flaxseed (2g fiber, prebiotic) 1/4 cup granola with nuts (2g fiber) 1 tsp almond butter Steps Blend all together and serve in a bowl Meal: 485 cal | 32g protein | 8.5g fiber Lunch: Buddha Bowl with Tofu Ingredients 4 oz baked tofu 1/2 cup brown rice (2g fiber) 1/2 cup edamame (4g fiber, prebiotic) 1 cup roasted vegetables (broccoli, carrots) (4g fiber) 1/4 cup red cabbage (1g fiber) 2 tbsp tahini dressing 1 tbsp hemp seeds (1g fiber) Steps Combine ingredients in a large bowl Meal: 475 cal | 28g protein | 12g fiber Snack: Roasted Chickpeas 1 oz roasted chickpeas (3g fiber, prebiotic) 1/4 cup dried fruit mix (2g fiber) Snack: 165 cal | 6g protein | 5g fiber Dinner: Easy Lemon-Dill Salmon + Wild Rice + Veggies Ingredients 1.5 cups asparagus (4.5g prebiotic fiber) 1 cup wild rice (3.5g fiber) 2.5 cups salad (mixed greens, chopped assorted veggies) (4g fiber) 1 tablespoon olive oil (dressing) Vinegar, to taste Steps To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared. To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil. Cook salmon steaks until flaky and lightly brown, flipping only once. Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets. (Recipe adjustment: Enjoy entire recipe—make it into one serving) and serve with wild rice, asparagus, and side salad with olive oil and vinegar Meal: 545 cal | 38g protein | 12g fiber Day 6: Sunday Daily Total: 1,840 calories | 31g fiber | 100g protein Breakfast: Cinnamon Belly Fat-Burning Oatmeal Ingredients 1/2 cup oats 1/2 cup nonfat milk 1/2 small banana, mashed 1/2 teaspoon ground cinnamon 1/3 cup nonfat cottage cheese 1 egg white Steps Combine the oats, milk, banana, and cinnamon in a microwave-safe bowl. Microwave for 1.5 minutes. Stir the cottage cheese and egg white into the oatmeal until combined. Microwave for 1 minute more to cook the egg white all the way through. Stir again and serve! Enjoy! Meal: 308 cal | 23g protein | 6g prebiotic fiber Lunch: High-Protein Quinoa Stuffed Bell Peppers Ingredients 1 large bell pepper (2.5g fiber) ½ cup cooked quinoa (2.5g fiber) 3 oz extra lean ground chicken breast ¼ cup canned black beans, rinsed and drained (3.5g prebiotic fiber ) ¼ cup diced tomatoes (fresh or canned) (0.5g fiber) 2 tbsp chopped red onion (0.3g fiber) 1 tsp olive oil (for sautéing) 1.5 tbsp shredded part-skim mozzarella Spices (garlic powder, cumin, chili powder, pepper, salt) Steps Preheat oven to 375°F. Sauté onions in olive oil in skillet until translucent; then add ground turkey & spices. In a bowl, mix turkey mixture, quinoa, black beans & tomatoes. Stuff pepper halves with mixture & top with shredded mozzarella. Bake in baking dish until peppers tender & cheese is melted (about 25-30 min). Broil an additional 1-2 minutes if you want the cheese to brown. 1 blondie (2g fiber) 1/2 cup mixed berries (2g fiber) Ingredients for the blondie: 1, 15-oz can chickpeas, also may be found as garbanzo beans 1/2 cup all natural peanut butter 1/3 cup honey 2 tsp vanilla 1/2 tsp salt 1/4 tsp baking powder 1/4 tsp baking soda 1/4 tsp ground cinnamon 1/3 cup dark chocolate chips, plus 1 Tbsp, reserve for top 1 Tbsp unsweetened coconut flakes, reserve for sprinkling Steps Preheat oven to 350 degrees F. Spritz an 8×8 pan with oil in a spray container. Rinse chickpeas and place in food processor. If using a blender, after rinsing chickpeas, remove their skin before placing in the blender by pinching the chick pea between your fingers. The skin will easily fall off and will take about five extra minutes and will ensure a very smooth blended all ingredients except the chocolate chips and unsweetened coconut flakes in a food processor and blend until completely mixed. Fold in 1/3 cup dark chocolate chips. Spread batter evenly in pan, top with reserved 1 Tbsp of chocolate chips Bake for approximately 18 – 20 minutes. This will vary depending on your oven. You do not want to overcook these so check on them to see if they are ready sooner in your oven. They should be moist and a little brown around the edges. Insert a toothpick, if it comes out clean they are done. Cool pan on a wire rack until pan is cool to touch, sprinkle with unsweetened coconut flakes. Cut into squares. Makes 16 blondies Delicious immediately or cool in refrigerator for a delicious cold treat. If you prefer them to be more firm, simply allowing them to cool in the fridge. Snack: 215 cal | 10g protein | 4g fiber Dinner: Stuffed Portobello with Ground Turkey Ingredients 2 large portobello mushroom caps (3g fiber) 4 oz ground turkey (93% lean) 1/4 cup quinoa (1g fiber) 1/4 cup black beans (3g fiber, prebiotic) 2 tbsp marinara sauce 1 tbsp mozzarella cheese Side: 2 cups roasted vegetables (5g fiber) Steps Preheat oven to 375°F. Clean mushroom caps and remove gills. Cook ground turkey in a skillet, then stir in quinoa, black beans, and marinara. Fill mushroom caps, top with cheese, and bake for 15 to 18 minutes. Meanwhile, roast vegetables with olive oil, salt, and pepper for about 20 minutes. Serve stuffed mushrooms with roasted veggies. Meal: 565 cal | 38g protein | 12g fiber Day 7: Tuesday Daily Total: 1,825 calories | 46g fiber | 118g protein Breakfast: Protein-Packed Avocado Toast Ingredients 2 slices whole grain toast (6g fiber) 1/2 avocado (5g fiber, prebiotic) 2 scrambled eggs 1/4 cup berries (2g fiber) Steps Assemble as desired Meal: 485 cal | 25g protein | 13g fiber Lunch: Lemon Cod & Farro Plate Ingredients 5 oz baked cod 1/2 cup cooked farro (4g fiber, prebiotic) 2 cups arugula (2g fiber, prebiotic) 1/3 cup chickpeas (3g fiber, prebiotic) 2 tbsp hummus (1g fiber) 1/4 cup roasted red peppers 2 tbsp olive oil lemon dressing Steps Arrange farro and arugula on a plate. Top with baked cod, chickpeas, and roasted red peppers. Add dollop of hummus and drizzle with olive oil lemon dressing. Meal: 565 cal | 45g protein | 10g fiber Snack: Flackers Organic Savory Crackers 8 Flacker Savory Crackers (8 g fiber, prebiotic) Snack: 150 cal | 6g protein | 8g fiber Dinner: Sesame Ginger Chicken Stir-Fry Ingredients 4 oz grilled chicken breast 2 cups mixed stir-fry vegetables (broccoli, bell peppers, snap peas) (6g fiber, prebiotic) 2/3 cup brown rice (2g fiber, prebiotic) 1 tbsp sesame oil 2 cloves garlic, minced (0.1 g fiber, prebiotic) 1 tsp fresh ginger, minced (0.1 g fiber, prebiotic) 2 tbsp low-sodium tamari 1 tsp rice vinegar 1 tsp sesame seeds 2 tbsp green onions, sliced (0.1 g fiber, prebiotic) Steps Heat sesame oil in a large pan or wok. Add garlic and ginger and stir-fry for 30 seconds until fragrant. Add mixed vegetables and cook until crisp-tender, about 4-5 minutes. Add grilled chicken and toss to heat through. Season with tamari and rice vinegar. Serve over brown rice and garnish with sesame seeds and sliced green onions. Meal: 575 cal | 36 g protein | 15 g fiber
CNET
5 days ago
- Health
- CNET
The 8 Benefits of Chia Seed Water and Potential Risks: A Physician Weighs In
Though recent social media trends have focused heavily on promoting a high-protein diet, people are now finding that fiber is just as important. That's where chia seed water can help, as it provides fiber, hydration, skin and digestion benefits, and more. Essentially, this beverage offers both the benefits of chia seeds with the added bonus of hydration. But is chia seed water all it's hyped up to be? We reached out to various experts to learn more about chia seed water's potential benefits, risks and alternatives. Before you pour yourself a glass, this is what you should know. What is chia seed water? Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available around the world and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water. Many people add lemon juice or honey for flavor. But just the combination of chia seeds and water can yield benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. "Chia seeds are high in fiber, protein and omega-3 fatty acids, which can aid digestion, reduce inflammation and support heart health," he says. Potential chia seed water benefits More research is needed to better understand the health benefits of chia seed water but the following are generally understood as positive outcomes of drinking it. 1. Hydrates the body Drinking a combination of water and chia seeds may help keep you hydrated. Amie Alexander, a registered dietitian at Nutri Peak, says that "Chia seeds can absorb as much as 12 times their weight in water so chia water acts very efficiently at hydrating the body." 2. Boosts skin health Chia seed water is also great for your skin. The Maryland Institute of Plastic Surgery says that drinking water helps improve skin elasticity, increase blood flow and moisturize your skin. 3. Flushes body waste Chia seeds also help your body flush waste and salt. As Alexander puts it, "The fiber content in chia seeds is high and helps in digestion for the promotion of waste products in the body and encouraging proper bowel movement." 4. Aids in weight management Chia water may also be good for controlling your weight. Waldo says when you make chia water there is "gel that forms around the seeds as they absorb water. This gel creates a feeling of fullness that can support weight management and appetite control." 5. Reduces blood pressure A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Science sequenced the chia genome. The study identified lower blood pressure as one potential benefit of eating or drinking chia seeds. Alexander also says that by lowering blood pressure, chia seed water could contribute to heart health. 6. Lowers cholesterol levels The Oregon State University study also named lower cholesterol as a benefit of chia seeds. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol. 7. Supports digestion The fiber, omega-3 fatty acids and protein in chia seed water all aid in better digestion when eaten in moderation. Eating too much could lead to bloating or gas. 8. Reduces inflammation The antioxidants in chia seed water could also help you mitigate chia seed water risks For most people, chia seed benefits will outweigh the risks. There are some minor risks, mostly related to overconsumption. Alexander says drinking too much chia seed water could cause issues including bloating, gas or constipation, especially if taken without enough water. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water. There is also a small risk of allergic reactions. Alexander warns that "people with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very first time." How to make chia seed water It's easy to make chia water but before you mix your first glass remember that chia seeds begin to swell and create a gel pretty quickly. Many people let their seeds steep in water for a few minutes before they drink it but waiting too long will make your drink pretty gelatinous. Ingredients: 8 oz of water 1-2 tbsp of chia seeds Lemon juice Preparation: Put your water, lemon juice and chia seeds into a drinking glass. Let your seeds steep for as long as you'd like. If you prefer a thicker drink, try allowing them to sit for 10 to 15 minutes. Stir and enjoy. If you don't like lemon juice, you can add honey, fruit slices or water flavor drops. Chia seed water alternatives The consistency or taste of chia seed water may not be for everyone. If that's you, consider these alternative ways to get the same benefits. Alexander has two recommendations for anyone who doesn't like chia seed water. Chia seed pudding : Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. : Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. Chia seed jam: Blend chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-rich jam. Manuta/Getty Images She says "Both options are very similar to chia water because they do a great job of carrying a wide variety of beneficial fiber, omega-3s and antioxidants within them, making them great options for incorporating the chia seed into one's diet in different forms." Chia Seed Water FAQS How often should I drink chia seed water? This will vary by individual, but it's safe to drink it daily as long as you're staying properly hydrated. If you're on certain medications or have specific health conditions, confirm with your medical practitioner first before adding chia seed water to your diet. What happens if you drink chia seeds water daily? Chia seeds provide fiber, are rich in omega-3 fatty acids, so you'll have better digestion and heart health, among other health benefits. Is drinking water with chia seeds good? Yes, drinking water with chia seeds is good for you. It improves digestion, keeps you hydrated and more.
Globe and Mail
11-06-2025
- Business
- Globe and Mail
T Accelerates Fiber Network Expansion: Will it Boost Competitive Edge?
AT&T, Inc. T recently announced that its fiber broadband network has reached 30 million consumer and business locations across the United States. The major milestone was realized ahead of schedule. This is a major step toward achieving its long-term goal of 60 million fiber locations by 2030. AT&T's industry-leading fiber capabilities and steady investment in fiber infrastructure have become key enablers of economic growth and innovation in several sectors, including healthcare and education. During 2020-2024, the company has invested $145 billion in wireline and wireless network expansion. Since 2020, AT&T has aggressively expanded its fiber locations and added 5.7 million fiber customers. To expand its fiber footprint, the company has taken a multi-dimensional approach, which includes growing and improving its in-region fiber network, public-private partnerships, commercial open access agreements and strategic acquisitions. The acquisition of Lumen's fiber business will add 1 million fiber customers and 4 million fiber locations across 11 U.S. states. Its customer-oriented approach is a major advantage. It's the first and only carrier in the industry to introduce a customer guarantee for both wireless and fiber networks. AT&T Guarantee offers proactive bill credits to customers in case of fiber downtime lasting 20 minutes or more and wireless downtime lasting 60 minutes or more. Multi-gigabit speed, built-in security, optimal in-home coverage and availability of integrated fiber and 5G connectivity plans are enhancing customer experience. With its strong network architecture expertise, size and scale, cost-effective growth path and an agile go-to-market approach, the company is expected to gain a substantial customer base in the upcoming years. In the first quarter of 2025, AT&T added 261,000 fiber customers. Per our estimate, fiber net adds are expected to reach 1,048,000 by the end of 2025, indicating 2.4% year-over-year growth. How Are Competitors Faring? AT&T faces competition from Verizon Communications, Inc. VZ and Charter Communications CHTR in the fiber broadband space. Verizon Fios has a strong presence in the Northeast U.S. states, offering high-speed Internet and TV services. In the first quarter, the company recorded 41,000 Fios Internet net additions as high demand for reliable fiber optic broadband was spurred by higher video consumption. Through the acquisition of Frontier Communications, Verizon is set to gain access to Frontier's 2.2 million fiber subscribers across 25 states. This will significantly expand Verizon's fiber footprint. Charter Communications has a strong nationwide presence. The company has undertaken a multi-year rural construction initiative, investing $7 billion in this program. The program intends to add an additional 100,000+ miles of fiber-optic network infrastructure and provide symmetrical, multi-gigabit speed across 1.7 million new locations. Such initiatives will significantly bolster Charter's competitive edge. T's Price Performance, Valuation and Estimates AT&T has gained 61.4% over the past year compared with the Wireless National industry's growth of 31.8%. Image Source: Zacks Investment Research Going by the price/earnings ratio, the company's shares currently trade at 13.25 forward earnings, lower than 13.65 of the industry but above its mean of 10.36. It carries a Value Score of B. Image Source: Zacks Investment Research AT&T is currently witnessing a downtrend in estimate revisions. Earnings estimates for 2025 have declined 3.27% to $2.07 over the past 60 days, while the same for 2026 has decreased 0.88% to $2.24. Image Source: Zacks Investment Research AT&T currently carries a Zacks Rank #3 (Hold). You can see the complete list of today's Zacks #1 Rank (Strong Buy) stocks here. Zacks' Research Chief Names "Stock Most Likely to Double" Our team of experts has just released the 5 stocks with the greatest probability of gaining +100% or more in the coming months. Of those 5, Director of Research Sheraz Mian highlights the one stock set to climb highest. This top pick is a little-known satellite-based communications firm. Space is projected to become a trillion dollar industry, and this company's customer base is growing fast. Analysts have forecasted a major revenue breakout in 2025. Of course, all our elite picks aren't winners but this one could far surpass earlier Zacks' Stocks Set to Double like Hims & Hers Health, which shot up +209%. Free: See Our Top Stock And 4 Runners Up Want the latest recommendations from Zacks Investment Research? Today, you can download 7 Best Stocks for the Next 30 Days. AT&T Inc. (T): Free Stock Analysis Report Verizon Communications Inc. (VZ): Free Stock Analysis Report Charter Communications, Inc. (CHTR): Free Stock Analysis Report
The Guardian
11-06-2025
- Health
- The Guardian
Psyllium husk is being touted as ‘nature's Ozempic' – here's what experts say
As Ozempic and similar GLP-1s have transformed the world of weight loss, health companies and influencers have been scrambling to find 'nature's Ozempic' – cheaper, non-prescription products they claim can help with weight loss. The latest buzzy supplement? Psyllium husk. 'Psyllium husk has become popular thanks to a wave of social media influencers and wellness personalities touting its ability to suppress appetite, regulate digestion and even mimic the effects of more costly medications,' says Lena Beal, spokesperson for the Academy of Nutrition and Dietetics. But comparing it to Ozempic is 'oversimplified and misleading', she warns. On TikTok, more than 12,500 videos boast the psyllium husk tag. But this substance is not new; it has long been popular in India and across south Asia. Is psyllium husk a miracle weight-loss substance? No. But there are benefits, experts say. The outer covering of any seed is called a husk. Psyllium husk comes from the seed of Plantago ovata plants, a type of shrub that grows in sandy deserts and steppes. In the US, 'it is best known as the active ingredient in over-the-counter laxatives like Metamucil', says Beal. Psyllium husk can be consumed in pill or powder form. It can also be consumed whole, when is resembles tiny wood shavings. When combined with water, it creates a gloopy, gel-like substance. That gloopiness may not sound appealing, but it's part of what makes the product useful. Psyllium husk is a good source of soluble fiber, explains Katherine Zeratsky, a registered dietitian at the Mayo Clinic in Minnesota. Soluble fiber – unlike insoluble fiber, which remains unchanged during digestion – attracts water during digestion and turns into a gel. This gel can soften stools and add bulk to them, which helps in the management of constipation and diarrhea, says Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. Additionally, Zumpano says, this gel can bind with the bile in your gut, which is composed of cholesterol, and remove it with the body's waste, thus reducing the amount of cholesterol in your body. Beal points to a 2018 meta-analysis in the American Journal of Clinical Nutrition which found 10-15g of psyllium husk a day significantly reduced LDL (or 'bad' cholesterol) and total cholesterol in 'healthy individuals and those with high cholesterol'. By slowing the rate of glucose in the bloodstream, it can also help in blood sugar management, says Zumpano. Psyllium husk can also increase one's overall consumption of fiber, a significant benefit given that only 5% of people in the US and 9% of adults in the UK eat the recommended amount of 25-30g of fiber a day. Psyllium husk provides about 7g of fiber per tablespoon. Eating fiber in any form has many benefits, says Zumpano, including 'slowing down digestion and increasing satiety, which are both benefits of weight-loss drugs'. (She is careful to add that fiber does not accomplish either of these outcomes to the extent GLP-1s can.) Sign up to Well Actually Practical advice, expert insights and answers to your questions about how to live a good life after newsletter promotion When increasing your fiber intake, start slowly and adjust as necessary, says Zeratsky. She suggests starting with a powder form, which gives you control of the amount. Experts emphasize that it's extremely important to consume psyllium husk with enough water: roughly 500ml of water per 20g of fiber. Because psyllium husk expands quickly with liquid, without an adequate amount of water, it can become a choking hazard and potentially lead to gastrointestinal obstruction, says Beal. This also means it may not be ideal for everyone. 'People with swallowing difficulties, bowel strictures or severe gastrointestinal conditions like Crohn's disease should consult a healthcare provider before using psyllium,' says Beal. Fiber and psyllium can also potentially interact with certain medications, warns Zeratsky, so consult a doctor or pharmacist before taking it. Also, thinking of it as 'nature's Ozempic' comes with its own risks, experts say. Overconsumption can lead to digestive discomfort, she warns, adding that people may overly rely on a single ingredient instead of a 'holistic lifestyle change'. If psyllium husk isn't your thing, there are plenty of other foods that offer similar benefits, says Zeratsky. 'Fruits, vegetables, beans and other legumes, and whole grains, particularly oats, barley and quinoa, all contain soluble fiber' and a variety of other beneficial nutrients, she says.
