10 Foods to Eat So You Never Have to Diet

[TampaYankee]

10 Foods to Eat So You Never Have to Diet

Redbook

August 26, 2014

Photo by Getty Images

By Amy Capetta

These powerhouse foods help keep unwanted pounds at bay, and it has nothing to do with counting calories and fat grams.

Garlic

This herb does more than just give meals extra flavor and scent—it can also help keep your tummy flat through its naturally occurring chemical allicin, says registered dietitian andNutritious Life founder Keri Glassman. “Allicin kills off harmful bacteria in your digestive tract to keep your gut healthy and functioning, which means less bloat.” Also, Korean researchers discovered that this member of the onion family may have an anti-obesity effect thanks to proteins being stimulated in the liver. Toss garlic in almost any poultry, pasta, or veggie dish, or add it to dressings and sauces.

RELATED: 7 Diet Mistakes Nutritionists Are Sick Of Seeing You Make

Beans

When you’re craving carbs, look no further than the legume family, says registered dietitian and food and nutrition consultant Rachel Begun. “Beans are unique in that they offer significant amounts of both fiber and protein in one package—one cup of black beans has a whopping 17 grams of fiber and 14 grams of protein. We’re learning that fiber and protein are invaluable for weight management because both are highly satiating, meaning they leave us feeling full for longer and prevent overeating later in the day.” A recent studypublished in the journal Obesity found that extracts from white kidney beans can reduce the absorption of calories from carbohydrates and tame sweets cravings, thanks to certain enzymes that inhibit starch digestion.

Pistachios

“In-shell pistachios are one of my go-to snacks for weight management,” says Katherine Brooking, a registered dietitian and cofounder of Appetite for Health. A one-ounce serving has 6 grams of protein and 3 grams of fiber, but their real power is felt more in your eyes than your stomach. “Needing to de-shell helps you munch more slowly, and the discarded shells may also provide a visual cue to remind you of how much you’ve eaten, which helps put the brakes on out-of-control snacking,” adds Brooking. In fact, in a study conducted at Eastern Illinois University, participants who snacked on in-shell pistachios consumed 41 percent fewer calories compared to those who ate the shelled version.

(Photo Credit: Getty Images)

Seaweed

Perhaps we should take tips from the Japanese, whose country has one of the lowest obesity rates in the world, says registered dietitian and Appetite for Health cofounder Julie Upton. One of their staples is wakame, a type of nutrient- and protein-rich seaweed. “Compounds isolated from wakame, [known as] fucoxanthin, have been shown to help increase fat burning in animal model studies,” says Upton. “More studies are currently looking at other compounds in seaweed, like alginates, that form gels in the stomach to enhance feelings of fullness.” Toss seaweed into soups and salads or use it instead of lettuce in wraps and sandwiches.

Jalapeños

Good news for those who like it hot. “Jalapeño peppers contain an antioxidant called capsaicin, which acts as a powerful anti-inflammatory and metabolism booster,” says Glassman. “Some studies have found that people who eat pepper-packed meals feel less hungry and burn more calories later.” One such study conducted at Purdue University discovered that volunteers who infrequently consumed this spicy, nutrient-dense vegetable reaped more of its weight-loss benefits, a result of experiencing less hunger, especially for fatty, salty, and sweet foods. According to researchers, sprinkling red pepper on a meal “may be sustainable and beneficial in the long run, especially when paired with exercise and healthy eating.”

White potatoes

Who said all white foods are off-limits? “White potatoes are actually a slimming food,” says Glassman. The reason: They’re full of rich resistant starch, a compound that ferments in the gut and creates butyrate, a fatty acid that may spur your body to burn more fat. A studypublished in the journal Diabetes found that butyrate also improved insulin sensitivity and increased energy expenditure in mice.

(Photo Credit: Getty Images)

Mangos

While these juicy stone fruits are naturally filling due to their fiber content—a medium one contains 3 grams—that’s not the only reason they help peel off the pounds. “New researchfrom Oklahoma State University indicates that mangoes may lower blood sugar, which can help to control cravings, especially for carbs, thus keeping your willpower intact,” says Brooking. And good news: Since mangoes are grown in tropical climates all over the world, they’re available year-round.

Yogurt

It’s more than just a low-cal standby. “The calcium in yogurt may help lower calcitrol in the body, which helps turn on fat burning and turn down fat storage,” says Brooking. “Plus, the beneficial probiotics in yogurt feed your gut, and we now know that gut microbes in those who are a healthy weight are different than in those who are obese.” The way yogurt is made, which includes fermentation, also gives it higher concentrations of protein, B-vitamins, calcium, potassium, and magnesium compared to milk, making it the ultimate dairy food.

Avocado

More than 80 percent of the calories in avocados are from fat—but they’re still incredibly good for you, says Upton. “Research shows that people who eat avocados have lower BMIs, and a recent study of overweight men and women found that adding avocados to lunch increased satisfaction by 22 percent. It also reduced desire to eat over the next three hours by 24 percent.” The study authors suggest that the fiber, unsaturated fat content, and a blood-sugar-lowering sugar called D-mannoheptulose may play a role in helping steady blood sugar levels and keeping appetite in check.

(Photo Credit: Getty Images)

Artichokes

These veggies are rich in fiber, with each medium-size one packing 6 grams. “Fiber is valuable if you’re trying to lose weight because it actually slows digestion so that you feel full longer,” says Glassman. “It also means more volume for fewer calories.” And artichokes promote good gut health. They contain indigestible nutrients, called prebiotics, that help support the good bacteria in your digestive system, which can deflate belly bloat and flatten your tummy.

See original article at: https://www.yahoo.com/health/10-foods-to-eat-so-you-never-have-to-diet-95124687008.html

[TampaYankee]

I use garlic all the time in cooking, almost as essential as onion -- almost.

I love most beans and don't eat them enough. In addition to black beans, garbanzos and South American small red beans (not kidney beans) are high in fiber. The red beans are very high as in 22 - 24 grams.

I like pistachios in streaks every now and then. Walnuts and almonds are also very good for you.

Never been a fan of mangoes, I've always encountered a 'piney' taste. As far as fiber, 3 grams per medium sucks in that men need 25-30 grams per day recommended. Eat beans.

I've given up yogurt in favor of Kefir, a yogurt-like drink with a dozen different bacteria strains as compared to one or two in yogurts.

The older I get the more I love avocado. I buy 'guac' by the pint and one or two fresh a week.

Who doesn't love white potatoes and artichokes?

I'm good with Jalapenos on nachos but find them a little too hot for general consumption. I prefer the chopped cherry peppers and 'hot sauces' on the market which provide the same benefit and are more easily fine-tuned in application.

Seaweed ?#@$&%??

[AdamSmith]

I eat at least one raw jalapeño every day. Yummy!

(1) Yes, eat it raw.

(2) Being careful to restrict oral activities for a period thereafter.

[RA1]

With or without seeds? Just trying to determine how much of a wimp you are. As you likely know, jalapenos are about #15 on the Scoville scale. I have a relative who makes jalapeno cornbread. He once challenged me to a raw jalapeno eating contest. It was a draw or should I say we finished in a dead heat.?

Actually it is pretty amazing what we can put into our mouths without harm. My grandmother could drink coffee so hot it would actually produce 3rd degree burns if you spilled it on yourself. Handling hot and really hot peppers is a risk to your hands, face and eyes itself, even though you can eat them. Never mind those other things one tends to put into one's hand or mouth.

Likely any potential partner will be happy to restrict your oral activities for a while after you consume hot peppers.

Best regards,

RA1

[AdamSmith]

With seeds, I would think obvious.

Jalapeños at 2500-8000 Scovilles are not much of a test. That would be habaneros (100,000-350,000 Scovilles), which a friend's mama in TX used to pickle. That brought out the flavors but believe me did very little to tame the heat. The friend would bring them back North and we two would have fire-eating contests. Usually a draw -- each of us could eat about two before withdrawing from the field.

Pepper rundown: http://www.cayennediane.com/BigListofPeppers/Big-List-of-peppers.html

[RA1]

It may be obvious to you and me but I wonder about those who do not eat raw peppers of the hot variety?

My sister had a fellow teacher who started a private business selling hot sauce. I subscribed for several years until he went onto other positions. There were many hot sauces that I got monthly, yes, hot sauce of the month, which were wonderful. One never knows where fertile private enterprise will travel.

From my personal observation, the heat is not the problem. Putting out the fire might be. Milk, ice, water and other remedies are surely in any hot eater's arsenal.

Best regards,

RA1

[axiom2001]

Thanks for this post. ...saw and read parts of the article YESTERDAY and glanced at the pics and decided that some are for me, and some, unfortunately, are NOT!!!

[MsGuy]

From my personal observation, the heat is not the problem. Putting out the fire might be. Milk, ice, water and other remedies are surely in any hot eater's arsenal.

Capsaicins aren't water soluble, so water will only spread the pain to additional receptors.

They are, however, alcohol soluble so maybe a double shot of vodka might do some good... one way or another.

[RA1]

A double shot of vodka is always a reliable remedy for what ails you. Does spreading to additional receptors diminish each one or, as you seem to suggest, just increase the pain? It seems eventually all would be diminished.

Best regards,

RA1

[MsGuy]

Good question, RA1.

Turns out that mouth burning peppers have a lot more little capsaicin demons than your mouth has receptors. Swishing around with water just gives them a better chance of finding an unoccupied receptor to plunge their tiny chemical pitchforks into.

[RA1]

We have those demons in east Memphis and now I realize they are in hot peppers also. Thanks for the reply.

Best regards,

RA1

[lookin]

Best cooler I've found, if that's what you're looking for, is raita.

If you like, you can skip the mint, as it's the yogurt and cucumbers that get the job done.

[dishyb]

I ate I ate all, but still fat ,

[Frenchy]

Thanks for the tips!

[flguywest]

Loved the raita recipe, great for Indian food night.