Despite it’s name, buckwheat is neither a wheat nor a grain. Botanically a fruit, this favorite pancake-ingredient got its name from the Dutch word bockweit. Buckwheat enjoys a few nutritional perks over wheat: it is much higher in the amino acid lysine, somewhat higher in vitamin E, and is much lower in gluten, an important […]
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Quinoa
Like amaranth, quinoa (pronounced keen-wa) is botanically not a grain, yet it has the nutritional profile of a grain and similar uses. It ranks along with amaranth as a “super grain.” It is higher than other grains in protein and iron, folic acid, and some B-vitamins. Yet, it is deficient in the amino acids, tyrosine […]
Millet
A popular grain in Asian and Middle Eastern flatbreads, millet is lower than wheat in fiber, but a rich source of B-vitamins and trace metals. Because it’s gluten-free, it isn’t used as the main grain in leavened breads. It can be used in its raw state as a healthy addition to some wheat breads, where […]
Rice
Rice enjoys a popularity similar to wheat. In Asia, it’s the main grain. It is much less nutrient dense than wheat, being lower in protein, fiber, iron, folic acid, calcium, zinc, vitamin E, and B- vitamins. Rice’s claim to fame is that it contains the most carbohydrates, which makes rice a popular energy food in […]
Rye
Rye flour contains twice as much fiber, iron, zinc, vitamin E, B-vitamins, and calcium as whole wheat flour. The amino acid profile of rye flour is also better than whole wheat. Does that make rye bread better for you than whole wheat? Not exactly, for two reasons. In its original form, or dark variety, rye […]
Top Ten Fruits
How you rank fruit depends upon the reason you’re eating the fruit and your individual tastes. The four most valuable nutrients in fruits are fiber, vitamin C, carotenoids (e.g. beta carotene), and phytonutrients (health-building substances). Here are our rankings – an overall “Top Ten Fruits” list and our top choices for fiber and vitamin C. […]
31 Favorite Fruits and the Nutrients They Contain
31 Favorite Fruits and the Nutrients Let’s face it, our food preferences are based on taste, not nutrition, which is why fruit is such a great food. Fruit tastes sweet and interesting. They have an agreeable texture, crunchy like apples, smooth like a peach, and juicy like an orange. And most fruits are surprisingly nutritious. […]
Foods That Boost Your Immune System
10 Foods That Balance Your Immune System Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood […]
How to Read a Package Label
Now that you can wisely evaluate the claims on the front of the package, here is the information you need to interpret the large and small print on the sides and back of the package. “Nutrition Facts” is one of the most useful parts of the food label. This is where you can find out […]
Label Loopholes
If only we lived and shopped in a pure world where labels told the whole truth and nothing but the truth. But while consumers rely on labels to make wise nutritional choices, food processors use labels to sell their product. Sometimes the two functions of a label – providing accurate information and enticing someone to […]
Label Terms You Should Know
These front-of-the-box claims have specific meanings, defined by government regulation. Read the definitions carefully. Some promise less than you might think. “Calorie-free” means the food contains less than 5 calories per serving. “Low calorie” means the food contains 40 calories or less per serving. (For serving size, check the “Nutrition Facts” box on the back.) […]
Why You Need Fats
Why You Need Fats: Good Fats Not all fats are bad (Also see Rating Fats from Best to Worst); you just need to know the difference between fats you need, and fats you don’t need. Here are some of the top reasons why you need fats: Fats provide energy Gram for gram fats are the […]