Foods and their Benefits

1. Whole grain bread

Eating whole grain bread can make your diet healthier in place of refined grain bread. Refined grains have been associated with many health issues while whole grains have been associated to a variety of health benefits, including reduced risks of type 2 diabetes, heart disease, and cancer. They're also a good source of fiber, B vitamins, and minerals such as zinc, iron, magnesium, and manganese.

2. Greek yogurt

Greek yogurt is thicker and creamier than regular yogurt as its strained to remove its excess whey (watery part of milk), making a product that's higher in fat and protein than regular yogurt. Eating a good source of protein can help you feel full for longer and reduces your food intake. Because its been strained, it contains less carbs and lactose than regular yogurt. This makes it fit for people who follow a low carb diet or are lactose intolerant. When eating greek yogurt, its best to get the unflavored ones as flavored yogurts may be filled with added sugar and less nutritious ingredients.

3. Eggs

Eggs are very healthy, especially when eating them in the morning. They are high in protein and rich in nutrients that people don't get enough of such as choline. Eating eggs in the morning increases feelings of fullness, causing people to consume less calories at later meals. Eating eggs are very helpful to diets and weight loss as well. Eggs are great for helping soften, firm, and hydrate the skin. A study shows that eggs have two major anti-oxidants, lutein and zeaxanthin, are known to protect 4 times against the UV damage that leads to lines, brown spots, and cancer.

4. Berries

Berries are very healthy and packed with nutrients, fiber, and anti-oxidants. Berries improve blood sugar and insulin levels when consumed with high-carb foods or in smoothies. Berries contain fiber, which increases feelings of fullness as well as reducing appetite and the number of calories your body absorbs from mixed meals. Berries are also low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese. Berries can help reduce inflammation, decrease risk of heart disease, lower bad cholesterol levels and help protect it from being oxidized, and are good for your skin.

5. Nuts

Nuts are seed kernels that are high in fat and calories. Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium. They contain anti-oxidants such as polyphenols, which protect your cells from bad cholesterol and aids in weight loss. Several studies show that your body doesn't absorb all the calories in nuts. Nuts are also beneficial. for Type 2 diabetes and metabolic syndrome, reduces inflammation, and reduces risks of heart attacks and strokes. They are high in fiber which can reduce disease risks, keep you full, decrease calorie absorption, and improve gut health. They are also delicious, versatile and have a variety.