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<keyword id="82502" type="General" weightage="100" keywordseo="pistachios" source="Orion">Pistachios</keyword>, often referred to as the "smiling nut" due to their slightly split shells, are a popular and delectable member of the nut family. Originating from the Middle East, these vibrant green gems have earned their place as one of the world's most beloved nuts. Their unique flavor, versatility, and impressive nutritional profile have made them a staple in both culinary and snacking circles.<br /><br /><cmsannotation type="cmsannotation" annotationid="What are Pistachios?" comment="subhead" text="What are Pistachios?"><span data-til="noop">What are Pistachios?</span></cmsannotation><br />Pistachios are the seeds of the pistachio tree (Pistacia vera), which belongs to the Anacardiaceae family. These small, oval-shaped nuts are characterized by their pale green hue and distinctive flavor. Native to the regions of Central Asia and the Middle East, pistachios have a rich history dating back thousands of years. Today, they are cultivated in various parts of the world, including the United States, Iran, Turkey, and Greece.<br /><br /><cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value"><span data-til="noop">Nutritional Value</span></cmsannotation><br />Pistachios are packed with essential nutrients that contribute to a healthy diet. A 1-ounce (28-gram) serving of pistachios contains approximately:<br /><ul><li>Calories: 159</li><li>Protein: 6 grams</li><li>Carbohydrates: 8 grams</li><li>Dietary Fiber: 3 grams</li><li>Total Fat: 13 grams (mostly healthy fats)</li><li>Vitamins and minerals: Vitamin B6, thiamine, phosphorus, potassium, magnesium, and antioxidants.</li></ul><br /><cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits"><span data-til="noop">Health Benefits</span></cmsannotation><br />Consuming pistachios offers an array of health benefits:<br /><ul><li><strong>Heart Health</strong>: Pistachios are rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.</li></ul><ul><li><strong>Weight Management</strong>: The combination of protein, fiber, and healthy fats in pistachios can aid in promoting feelings of fullness, potentially assisting in weight management.</li></ul><ul><li><strong>Blood Sugar Control</strong>: Pistachios have a relatively low glycemic index, which means they have a minor impact on blood sugar levels when consumed in moderation.</li></ul><ul><li><strong>Eye Health</strong>: The antioxidants lutein and zeaxanthin found in pistachios may contribute to improved eye health and reduced risk of age-related macular degeneration.</li></ul><ul><li><strong>Nutrient Boost</strong>: Pistachios are a source of essential nutrients like B vitamins, minerals, and antioxidants that play crucial roles in overall well-being.</li></ul><br /><cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses"><span data-til="noop">Culinary Uses</span></cmsannotation><br />Pistachios are incredibly versatile and can be enjoyed in various ways:<br /><ul><li>Snacking: Roasted and salted pistachios make for a satisfying and healthy snack.</li><li>Cooking: They can be used to add crunch and flavor to salads, pasta dishes, and vegetable sides.</li><li>Baking: Pistachios are a popular ingredient in cakes, cookies, and other baked goods.</li><li>Garnish: Crushed or chopped pistachios make a delightful garnish for both sweet and savory dishes.</li></ul><br /><cmsannotation type="cmsannotation" annotationid="Types of Pistachios" comment="subhead" text="Types of Pistachios"><span data-til="noop">Types of Pistachios</span></cmsannotation><br />There are several varieties of pistachios available, each with its unique characteristics:<br /><ul><li><strong>Kerman</strong>: Originating in Iran, Kerman pistachios are large, pale green, and known for their excellent flavor.</li><li><strong>Siirt</strong>: These Turkish pistachios are small, elongated, and have a distinctive, strong taste.</li><li><strong>Kaleh Ghouchi</strong>: These Iranian pistachios are short and round, typically used for making pastes and desserts.</li></ul><br /><cmsannotation type="cmsannotation" annotationid="How to Buy and Store Pistachios" comment="subhead" text="How to Buy and Store Pistachios"><span data-til="noop">How to Buy and Store Pistachios</span></cmsannotation><br />When buying pistachios:<br /><ul><li>Choose nuts with shells that are slightly open, indicating maturity.</li><li>Look for pistachios that have a vibrant green color, as this often signifies freshness.</li><li>For shelled pistachios, opt for those with a natural color rather than unnaturally bright ones.</li></ul><br />To store pistachios:<br /><ul><li>Store unshelled pistachios in a cool, dry place, away from direct sunlight, to maintain their flavor and texture.</li><li>Shelled pistachios should be stored in an airtight container in the refrigerator to prevent them from going rancid.</li></ul><br /><cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects"><span data-til="noop">Precautions and Potential Side Effects</span></cmsannotation><br />While pistachios are generally safe for consumption, some people might have allergies or sensitivities to nuts. Additionally:<br /><ul><li>Overconsumption of pistachios may lead to weight gain due to their calorie content.</li><li>Some individuals might experience gastrointestinal discomfort if they consume large amounts due to the high fiber content.</li></ul><br /><cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions"><span data-til="noop">Frequently Asked Questions</span></cmsannotation><br /><strong>1. Are pistachios good for weight loss?</strong><br />Pistachios can be beneficial for weight loss due to their protein, fiber, and healthy fat content, which can promote satiety.<br /><br /><strong>2. Can pistachios lower cholesterol levels?</strong><br />Yes, pistachios' healthy fat content can contribute to lower cholesterol levels when included in a balanced diet.<br /><br /><strong>3. Are pistachios suitable for people with diabetes?</strong><br />Yes, pistachios have a low glycemic index and can be a part of a diabetes-friendly diet when consumed in moderation.<br /><br /><strong>4. Can I eat pistachios if I have a nut allergy?</strong><br />If you have a nut allergy, consult your healthcare provider before consuming pistachios, as cross-reactivity is possible.<br /><br /><strong>5. What is the best way to incorporate pistachios into my diet?</strong><br />You can enjoy pistachios as a snack, in salads, as a topping for yogurt or oatmeal, or in various recipes ranging from desserts to main courses.<br /><br />Pistachios are not just a delightful snack; they are a nutritional powerhouse that offers numerous health benefits. Whether you enjoy them on their own, in recipes, or as a garnish, pistachios can be a wonderful addition to a balanced diet. Remember to indulge in moderation and savor the flavor and benefits these green wonders bring to the table.<br /><br />Note: The article is based on content generated by AI models like Bard and ChatGPT.<br /><br /><h3>SEE ALSO:</h3><a href="https://www.businessinsider.in/science/health/food/10-indian-foods-to-have-for-weight-loss-on-an-empty-stomach/articleshow/102577635.cms" data-type="tilCustomLink" target="_blank">Top 10 Indian foods to have for weight loss on an empty stomach</a><br /><a href="https://www.businessinsider.in/science/health/food/webstories/10-superfoods-for-faster-hair-growth-and-voluminous-hair/slidelist/102602556.cms" data-type="tilCustomLink">10 Superfoods for faster hair growth and voluminous hair</a><br />

Pistachios: Uses, health benefits and all about the nutty marvel

<ul class="summary-list"><li>Pistachios are beneficial for your <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> because they contain fiber, protein, and healthy fats.</li><li>One serving of pistachios has 159 calories, 6 grams of protein, and almost 30 mg of calcium.</li><li>Make sure to opt for pistachios that don't have any added salt or flavors that are high in sodium.</li></ul><p>Pistachios are one of the healthiest nuts you can eat, since they have a <a href="https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635" target="_blank" rel="noopener">lower calorie and fat content than many nuts</a>, while also providing a good amount of protein and fiber. The typical serving size of pistachios is one ounce (or about 49 unshelled nuts), which <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients" target="_blank" rel="noopener">contains</a>:</p><ul><li>159 calories</li><li>5.73 grams of protein</li><li>3 grams of fiber</li><li>12.8 grams of fat</li></ul><p>Due to their nutritional value, pistachios can help support your heart, gut, and immune system health. Here are six benefits of pistachios.</p><h2>1. Rich in nutrients</h2><p>Pistachios pack a nutritious punch, containing numerous vitamins and minerals, says <a href="https://www.jinanbanna.com/about/" target="_blank" rel="noopener">Jinan Banna, PhD</a>, registered dietitian and professor of nutrition at the<a href="https://manoa.hawaii.edu/" target="_blank" rel="noopener"> University of Hawaii at Manoa</a>.</p><p>In a <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients" target="_blank" rel="noopener">one ounce serving of pistachios</a>, you will consume:</p><ul><li>29.8 milligrams of calcium</li><li>34.3 milligrams of magnesium</li><li>289 milligrams of potassium</li><li>1.11 milligrams of iron</li><li>139 milligrams of phosphorus</li><li>14.5 milligrams of folate</li><li>0.482 milligrams of vitamin B6</li></ul><h2>2. Good source of fiber </h2><p>With one ounce of pistachios containing <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients" target="_blank" rel="noopener">three grams of fiber</a>, pistachios help contribute to your daily fiber needs, says Banna. It's recommended that men under 50 consume 38 grams of fiber daily, and men over 50 consume 30 grams daily. Women under 50 should aim to consume 25 grams, and women over 50 should have 21 grams. <br /><br /><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">Fiber</a> is great for gut health and healthy digestion, as it can help regulate your bowel movements, preventing both diarrhea and constipation.</p><p>Furthermore, Banna says fiber can help you <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">stay fuller for longer</a>, preventing overeating, which can be helpful if you're trying to lose weight. </p><h2>3. Good source of protein</h2><p>A one-ounce serving of pistachios contains almost <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients" target="_blank" rel="noopener">six grams of protein</a>, making it a great source of this important macronutrient, says <a href="https://wexnermedical.osu.edu/mediaroom/expertslisting/antonette-hardie" target="_blank" rel="noopener">Antonette Hardie, MS</a>, a registered dietician at <a href="https://wexnermedical.osu.edu/" target="_blank" rel="noopener">The Ohio State University Wexner Medical Center</a>. </p><p><a href="https://www.insider.com/what-is-protein" target="_blank" rel="noopener">Protein</a> is essential for bodily functions such as building and maintaining lean muscle mass, boosting the immune system, and helping digest food. Plus, alongside fiber, protein can help you stay fuller for longer, which can aid in weight loss, says Hardie.</p><h2>4. Rich in antioxidants</h2><p>Pistachios contain antioxidants that can boost your overall health and offer disease protection, says Banna. This is due to the <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutrition-attributes-and-health-effects-of-pistachio-nuts/1C2AE1F4EACF37030525FAD73ABCFFA0" target="_blank" rel="noopener">phenolic compounds</a> in pistachios, which are plant compounds such as anthocyanins, flavonoids, and phenolic acids. </p><p>These antioxidants help combat <a href="https://www.insider.com/free-radicals" target="_blank" rel="noopener">oxidative stress caused by free radicals</a>, which may help to <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutrition-attributes-and-health-effects-of-pistachio-nuts/1C2AE1F4EACF37030525FAD73ABCFFA0" target="_blank" rel="noopener">prevent cardiovascular disease and cancer</a>.  </p><h2><br />5. High in healthy fats</h2><p>Pistachios are a good source of <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutrition-attributes-and-health-effects-of-pistachio-nuts/1C2AE1F4EACF37030525FAD73ABCFFA0" target="_blank" rel="noopener">unsaturated fats</a>, which are known as "good" fats with anti-inflammatory effects, says Hardie. This type of fat is known to result in various <a href="https://health.clevelandclinic.org/the-skinny-on-unsaturated-fats-why-you-need-them-the-best-sources/" target="_blank" rel="noopener">health benefits</a> such as:</p><ul><li>Improving heart health</li><li>Reducing the risk of cardiovascular disease</li><li>Reducing the risk of early death</li><li>Reducing inflammation associated with chronic disease </li></ul><h2>6. They're versatile and delicious</h2><p>Healthy foods don't need to taste bland or appetizing, and pistachios can be a snack or meal addition that you will look forward to eating, says Hardie. The taste is overall mild — nutty with a hint of sweetness.</p><p>You can either eat them alone as a healthy snack, or add them into salads, desserts, or even a crunchy coating for meat or roasted vegetables, Hardie says. </p><h2>Risks of eating pistachios</h2><p>As with any food, it's important to eat pistachios in moderation. Consuming too many pistachios might result in the following risks:</p><ul><li><strong>Excess calorie intake</strong>: While pistachios are low in calories compared to many other nuts, they're still relatively calorie-dense. So eating too many of them can "possibly contribute to weight gain if you chronically eat too much," says Banna.</li><li><strong>Not ideal if you have kidney disease</strong>: Due to their phosphorus and potassium content, Banna says pistachios should be avoided if you have kidney disease since <a href="https://my.clevelandclinic.org/health/articles/15641-renal-diet-basics" target="_blank" rel="noopener">these minerals need to be limited</a> when your kidneys don't work properly.</li><li><strong>Excess sodium intake</strong>: If you're eating salted pistachios, you run the risk of consuming excess sodium, which can lead to unwanted bloating and increased risk for high blood pressure, says Hardie. To prevent this, opt for unsalted or lightly salted nuts. </li></ul><h2>Insider's takeaway</h2><p>Pistachios are a great nutrient-rich addition to your diet, containing fiber, protein, vitamins and minerals, antioxidants, and healthy fats, all contributing to improving your overall health. However, you should be sure to consume them in moderation. </p>

Pistachios are a nutrient-dense, protein-rich snack you should add to your diet

Antioxidant-rich foods are regularly encouraged as part of a healthy lifestyle, and research suggests that a diet high in antioxidants may even help to reduce the risk of death. While certain fruits and vegetables are often thought of as high-antioxidant foods, a new study conducted by <keyword id="31781" type="General" weightage="80" keywordseo="cornell-university" source="Orion">Cornell University</keyword> and published in the journal, Nutrients, produced surprising results. Pistachios have a very high antioxidant capacity, among the highest when compared to values reported in research on many foods commonly known for their antioxidant capacities, such as blueberries, pomegranates, cherries, and beets.<br /><br /> Researchers from Cornell University revealed the potential mechanism behind the health benefits that have been linked to pistachios in recent studies. They analyzed pistachios to determine:<br /><br /> - The makeup of pistachio phytochemicals - compounds within plants that may help to lower the risk of chronic diseases and keep the body working properly.<br /> - The antioxidant power of pistachios.<br /> - Whether pistachio extracts can help to inhibit the growth of tumour cells (breast, liver, and colon cancer cells) in a laboratory setting.<br /><br /> The researchers used two different methods were used to measure the antioxidant potential of pistachios - Oxygen Radical Absorbance Capacity (ORAC) and Cellular Antioxidant Activity (CAA) - and found that pistachios have a very high level of antioxidant activity. <br /><br /> "We were excited to see that the antioxidant capacity of pistachios measured so high in our study," said Dr <keyword id="15429633" type="General" weightage="80" keywordseo="rui-hai-liu" source="Orion">Rui Hai Liu</keyword>, Professor of Food Science at Cornell University. He further added, "When compared to values reported in research for other common, high-antioxidant foods using the same methods, we see the antioxidant activity of pistachios is higher than that of foods often thought of as antioxidant powerhouses including blueberries, cherries, and beets. We believe the high antioxidant activity of pistachios may be due to the unique compounds in pistachios including vitamin E, carotenoids, phenolics, and flavonoids. The combination or interaction of these beneficial antioxidants, bioactive compounds, along with other nutrients in pistachios, is likely what contributes to the many health benefits we have seen in pistachio studies from recent years." <br /><br /> Normal metabolisms of daily life - everything from eating, breathing, and exercising to the toxins we encounter in the environment - can generate free radicals in the body. Free radicals attack healthy body cells and this damage is thought to contribute to inflammation and aging in addition to chronic health conditions, including heart disease and cancer. Health professionals recommend antioxidants from food sources to help protect healthy cells from free radical damage in the body.<br /><br /> Most people know that antioxidants are beneficial to health, but many don't know exactly how antioxidants work within the body. <br /><br /> A summary of additional findings from the study includes:<br /><br /> - Pistachios have a wide variety of important phytochemicals including different members of the vitamin E family (b-tocopherol and g-tocopherol), carotenoids (lutein, zeaxanthin, and beta-carotene), phenolics and flavonoids.<br /><br /> - Pistachios have high antioxidant activities as measured by both ORAC and CAA. CAA measures antioxidant activity in a cell--how the cells take up or absorb the antioxidants--and is a more physiologically relevant assay and are considered reflective of what may happen in the human body when compared to the chemical antioxidant assays. <br /><br /> - Pistachio phytochemical extracts showed potent antiproliferative activities against human breast, liver, and colon cancer cells in vitro with exceptionally high activity seen against the human breast cancer cells. Pistachio phytochemical extracts were shown to inhibit cancer growth in all three cancer cells (breast, liver, and colon) without causing cytotoxicity to the cells. The researchers report that this area of study is worthy of future research to determine how pistachio extracts are blocking the growth of cancer cells as seen in this new study. Interestingly, population studies show an association between a high frequency of nut consumption and a reduced risk of certain cancers.<br /><br /> "The health benefits of pistachios have been studied over the past 20 years and we are excited to dig further into the specific makeup of pistachios that may be contributing to overall health," note <keyword id="15429634" type="General" weightage="80" keywordseo="amber-wilson" source="Orion">Amber Wilson</keyword>, MS, RD, Director of Nutrition Research and Communication for American Pistachio Growers. "The results of this study confirm the high antioxidant potential of pistachios, which is great news for those looking to add more antioxidant whole foods to their diet."<br /><br /> Pistachios used in the Cornell study were grown in <keyword id="2379" type="General" weightage="80" keywordseo="california" source="Orion">California</keyword> and have a different nutritional profile than those grown in other countries. <br /><br /> Pistachios grown in the U.S. are also a plant-based source of complete protein. One serving of pistachios (1 oz or 49 kernels) is an excellent source of copper and a good source of protein, fibre, vitamin B6, phosphorus, and thiamine.<br /><br /> American Pistachio Growers is a non-profit trade association representing more than 865 growers, member processors, and industry stakeholders in California, Arizona, and New Mexico. <br /><br /> Pistachios are one of the newest commercial crops in the United States, first established in California in the 1970s from the seed of Iranian pistachios, which grew in a bush form. Through crop improvement, and research conducted by USDA and California universities, a robust pistachio tree was developed, and it thrived in the arid climates in California, Arizona, and New Mexico. The American pistachio is therefore physiologically different, producing a nutmeat with a nutrient profile that differs from the original nuts from Iran and other origins, such as the <keyword id="2991953" type="General" weightage="80" keywordseo="bronte" source="Orion">Bronte</keyword> region of Italy. <br /><br /> Soon, interest was piqued in nutrition research on the improved pistachio. Over the subsequent years, research has been conducted by respected universities and institutions in Europe, China, Canada, and the United States, resulting in published studies that revealed many health benefits that make American-grown pistachios unique among other foods. Notably, in March 2020, it was announced that American-grown pistachios are among the few plant-based proteins that are also a complete protein--meaning they contain the nine essential amino acids that are necessary for human growth that is mostly found in animal proteins.<br />

A new study reveals Pistachios are an antioxidant powerhouse

<ul class="summary-list"><li><keyword id="573117" type="PERSON" weightage="60" keywordseo="Quinoa">Quinoa</keyword> is a gluten-free and vegan seed that resembles a grain and has a nutty flavor. </li><li>Quinoa is highly nutritious and rich in protein, fiber, and antioxidants.</li><li>To make quinoa, add two parts water to one part quinoa and boil until it's soft and fluffy. </li></ul><p>As a high-protein, high-fiber vegan food, quinoa can be the star of a plant-based diet. While there's no such thing as a <a href="https://www.businessinsider.com/what-people-get-wrong-about-superfoods-nutrition-health-acai-goji-turmeric-quinoa-2018-6" target="_blank" rel="noopener">superfood</a>, quinoa is packed with nutrients that provide important <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> benefits.</p><p>Here's more about this nutritional powerhouse, and how to add it to your plate.</p><h2><strong>What is quinoa?</strong> </h2><p>Although it resembles a <a href="https://www.usda.gov/media/blog/2013/08/16/quinoa-plant-lot-potential" target="_blank" rel="noopener">grain</a> because of how it's prepared and consumed, quinoa is actually a seed, so it's vegan and <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1002/mnfr.201600767" target="_blank" rel="noopener">gluten-free</a>.</p><p>Once a health food store specialty, quinoa is now available in most mainstream grocery stores in one of <a href="https://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/types-quinoa#:~:text=Although%20scores%20of%20varieties%20of,white%2C%20red%2C%20and%20black." target="_blank" rel="noopener">three main types</a> of quinoa: red, white, and black. Each type has a chewy texture and slightly nutty taste. </p><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients" target="_blank" rel="noopener">One cup of cooked quinoa contains</a>:</p><table style="border-collapse: collapse; width: 100%;" border="1"><tbody><tr><td style="width: 28.2803%;"><p><strong>Nutrient </strong></p></td><td style="width: 39.6178%;"><p><strong>Amount </strong></p></td><td style="width: 31.9745%;"><p><strong>Daily Value % </strong></p></td></tr><tr><td style="width: 28.2803%;"><p>Calories</p></td><td style="width: 39.6178%;"><p>222</p></td><td style="width: 31.9745%;"><p>11.1</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/how-much-protein-do-i-need" target="_blank" rel="noopener">Protein</a></p></td><td style="width: 39.6178%;"><p>8.14 grams (g) </p></td><td style="width: 31.9745%;"><p>16.3</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">Carbohydrates</a></p></td><td style="width: 39.6178%;"><p>39.4 g</p></td><td style="width: 31.9745%;"><p>14.3</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">Fat</a></p></td><td style="width: 39.6178%;"><p>3.55 g</p></td><td style="width: 31.9745%;"><p>4.6</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">Fiber </a></p></td><td style="width: 39.6178%;"><p>5.18 g</p></td><td style="width: 31.9745%;"><p>18</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/potassium-deficiency" target="_blank" rel="noopener">Potassium</a></p></td><td style="width: 39.6178%;"><p>318 milligrams (mg)</p></td><td style="width: 31.9745%;"><p>7</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/iron-deficiency" target="_blank" rel="noopener">Iron</a></p></td><td style="width: 39.6178%;"><p>2.8 mg</p></td><td style="width: 31.9745%;"><p>16</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener">Magnesium</a></p></td><td style="width: 39.6178%;"><p>118 mg</p></td><td style="width: 31.9745%;"><p>28</p></td></tr><tr><td style="width: 28.2803%;"><p><a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">Calcium</a></p></td><td style="width: 39.6178%;"><p>31.4 mg</p></td><td style="width: 31.9745%;"><p>2.4</p></td></tr></tbody></table><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients" target="_blank" rel="noopener">Quinoa</a> also provides vitamins B6 and B12, as well as small amounts of copper, phosphorus, and <a href="https://www.insider.com/what-is-zinc-good-for" target="_blank" rel="noopener">zinc</a>.</p><h2>Quinoa's health benefits </h2><p>Quinoa is packed with nutrients and chemical compounds that can support good health and reduce the risk of some chronic diseases.  </p><h3>1. High in protein </h3>Related Article Module: 8 of the best plant-based sources of protein, according to dietitians<p>Quinoa has <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients" target="_blank" rel="noopener">8.14 grams of protein</a> per cup, which is about 16% of the daily value (DV). <a href="https://www.insider.com/what-is-protein" target="_blank" rel="noopener">Protein</a> is essential for building muscle, helping you feel full, and boosting the immune system.</p><p>In comparison, one cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients" target="_blank" rel="noopener">brown rice</a> has 5.54 grams of protein, or about 11% DV, and one slice of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/172024/nutrients">whole-wheat bread</a> has 3.97 grams, about 8% DV. </p><p>Further quinoa has a higher <a href="https://www.frontiersin.org/articles/10.3389/fnut.2020.00126/full" target="_blank" rel="noopener">amino acid digestibility</a> score than similar foods like beans, lentils, and wheat, says <a href="https://foodsci.wisc.edu/faculty/bolling/index.php" target="_blank" rel="noopener">Bradley Bolling, PhD</a>, associate professor of food science at the University of Wisconsin-Madison</p><p><strong>Medical term: </strong>Amino acid digestibility score measures the ability of a food's amino acids to be used by the body after digestion. Amino acids are the building blocks of proteins.</p><h3>2. Great source of fiber </h3><p>Quinoa is full of <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> with 5.18 grams, or about 18% DV in one cup. </p><p>Fiber may promote satiety, which can <a href="https://pubmed.ncbi.nlm.nih.gov/23885994/" target="_blank" rel="noopener">help with weight loss</a>, says <a href="https://nutrition.cals.arizona.edu/person/patricia-sparks-phd" target="_blank" rel="noopener">Patricia Sparks, PhD</a>, assistant professor of nutritional science at the <a href="https://www.arizona.edu/" target="_blank" rel="noopener">University of Arizona</a>. </p><p>Moreover, about half of the fiber in quinoa is <a href="https://www.insider.com/soluble-vs-insoluble-fiber" target="_blank" rel="noopener">soluble fiber</a>, which can help lower blood sugar and cholesterol. </p><h3>3. Low glycemic index </h3><p>Thanks to quinoa's high protein and fiber content, it also has a <a href="https://glycemicindex.com/gi-search/?food_name=quinoa&amp;product_category=&amp;country=&amp;gi=&amp;gi_filter=&amp;serving_size_(g)=&amp;serving_size_(g)_filter=&amp;carbs_per_serve_(g)=&amp;carbs_per_serve_(g)_filter=&amp;gl=≷filter=serve_(g)_filter=&amp;gl=&amp;gl_filter=" target="_blank" rel="noopener">low glycemic index of 53</a>. </p><p><strong>Medical term: </strong>The <a href="https://glycemicindex.com/about-gi/" target="_blank" rel="noopener">glycemic index</a> ranks foods on a scale of one to 100, based on how quickly they raise <a href="https://www.insider.com/normal-blood-sugar-levels#:~:text=For%20diabetics%2C%20normal%20blood%20sugar,less%20than%20140%20after%20eating." target="_blank" rel="noopener">blood sugar levels</a>. A number <a href="https://medlineplus.gov/ency/patientinstructions/000941.htm" target="_blank" rel="noopener">less than 55</a> is considered to be low, which means it doesn't cause a spike in blood sugar. </p><p>In fact, a small 2018 <a href="https://www.mdpi.com/2072-6643/10/6/777/htm" target="_blank" rel="noopener">study</a> in England found men who ate quinoa-enriched bread for four weeks had lower blood glucose levels after four weeks than those who ate refined wheat bread.</p><h3>4. Contains antioxidants </h3><p>Quinoa is a notable source of <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201600767#:~:text=In%20addition%20to%20minerals%2C%20quinoa,the%20last%20decade%2015%2D17." target="_blank" rel="noopener">phytochemicals</a>, chemical compounds found in plants that also act as <a href="https://www.insider.com/what-are-antioxidants-good-for" target="_blank" rel="noopener">antioxidants</a>. Antioxidants prevent cell damage from free radicals and can reduce <a href="https://pubmed.ncbi.nlm.nih.gov/24712559/" target="_blank" rel="noopener">inflammation</a>. </p><p><strong>Medical term: </strong><a href="https://www.nccih.nih.gov/health/antioxidants-in-depth" target="_blank" rel="noopener">Free radicals</a> are unstable molecules that can cause damage to cells. They come from both natural bodily processes, like digesting food, or outside sources, like UV radiation. </p><h2><strong>How to cook quinoa</strong></h2><ol><li>Rinse one cup of quinoa in a fine sieve. </li><li>Add two parts water or broth to one part quinoa in a medium-sized saucepan. So, for one cup of dry quinoa, add two cups of liquid. </li><li>Bring to a boil.</li><li>Cover and reduce the heat to a simmer for 15 minutes, or until the quinoa absorbs the liquid.</li><li>Fluff the cooked quinoa with a fork.</li><li>Top it off with fruits and vegetables for an even bigger nutritional punch. Sparks suggests fruit salad with pine nuts, pistachios, or sunflower seeds, and a <a href="https://www.insider.com/chefs-favorite-homemade-salad-dressings-2019-6" target="_blank" rel="noopener">vinaigrette</a> dressing. For a savory power bowl, season the quinoa with turmeric, then pile on cooked broccoli, avocado, kale, and seasoned beans or chickpeas.</li></ol><h2>Insider's takeaway </h2><p>Quinoa is a vegan, gluten-free nutritional powerhouse, and an excellent source of protein, fiber, amino acids, and plant molecules called phytochemicals. </p><p>Research suggests its nutrients can fight inflammation, help you maintain a healthy weight, and help control blood sugar levels. </p><p>Plus, quinoa is easy to prepare, and pairs well with both sweet and savory whole-food toppings like fruit and vegetables.</p><a data-type="6036d2ce21ccc578d9260be9">8 of the best plant-based sources of protein, according to dietitians</a><a data-type="5f2d5932aee6a872c4550bfa">6 health benefits of fiber and how to add more to your diet</a><a data-type="6041511e06adf8379d78d304">How much protein you need in order to lose weight and gain muscle, according to dietitians</a><a data-type="5fff33fa0d0ddd61b16584b2">The top 10 healthiest fruits and vegetables to add to your diet, according to nutritionists</a>

Quinoa is a great source of protein, fiber, and antioxidants - here's how to make it

<ul class="summary-list"><li>High <keyword id="24300" type="PERSON" weightage="60" keywordseo="protein">protein</keyword> foods include beef, shrimp, edamame, tofu, and even peas. </li><li>Eating adequate protein is essential for strengthening and maintaining muscles, skin, and hair. </li><li>You should eat at least 0.35 grams of protein per pound of body weight. </li></ul><p>With protein bars and powders everywhere these days, it's not hard to get your daily amount of protein. However, these high-protein products are also highly processed. </p><p>In general, dietitians recommend getting your nutrients via whole foods, instead, since whole foods usually contain a more balanced profile of additional vitamins and minerals your body needs. </p>Related Article Module: How much protein you need in order to lose weight and gain muscle, according to dietitians<p>The recommended daily intake of protein varies per person, but you should consume at least 0.36 g of protein per pound of body weight. </p><p>From breakfast to snacks, there are many ways to get the protein you need. Here are 17 tasty and high protein foods to add to your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>. </p><h2>1. Chicken</h2><div type="image" title="Roasted chicken breast" height="1010" width="2020" msid="82469683" hostid="261"></div><p>Whether grilled, in soup, or part of a sandwich, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098442/nutrients" target="_blank" rel="noopener">chicken</a> is delicious and nutritious to have in your diet. In 3.5 ounces (oz) of chicken breast with skin there is: </p><ul><li>26.4 grams (g) of protein, 52% of the daily value (DV) </li><li>276 milligrams (mg) of <a href="http://insider.com/potassium-deficiency" target="_blank" rel="noopener">potassium</a>, 7.9% DV  </li><li>244 mg of phosphorus, 24.4% DV </li></ul><h2>2. Eggs</h2><div type="image" title="scrambled eggs" height="1993" width="3986" msid="82469688" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/577532/nutrients" target="_blank" rel="noopener">Eggs</a> are a breakfast staple, but when hard-boiled, they can also make a quick snack. One egg contains:  </p><ul><li>6 g of protein, 12% DV. </li><li>19.8 mg of <a href="http://insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>, 2% DV</li><li>0.7 mg of <a href="http://insider.com/what-does-iron-do" target="_blank" rel="noopener">iron</a>, 4% DV </li></ul><h2>3. Tuna</h2><div type="image" title="Tuna salad" height="1060" width="2121" msid="82469697" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099042/nutrients" target="_blank" rel="noopener">Tuna</a> is one versatile fish, available cooked in a can, as a whole fish, or treated to eat raw. In two oz of canned, water-packed, tuna there is: </p><ul><li>11 g of protein, 22% DV</li><li>38 mcg of selenium, 54% DV</li><li>1.5 mcg of <a href="http://insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">vitamin B12</a>, 25% DV </li></ul><h2>4. Shrimp</h2><div type="image" title="Shrimp and grits" height="500" width="1000" msid="82469699" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1549486/nutrients" target="_blank" rel="noopener">Shrimp</a> is an easy way to boost the protein in salads, pasta, or stir-frys. In 3 oz of shrimp there is: </p><ul><li>23 g of protein, about 40% DV </li><li>59.9 mg of calcium, 6% DV </li><li>1.8 mg of iron, 10% DV </li></ul><h2>5. Greek Yogurt</h2><div type="image" title="greek yogurt" height="1060" width="2121" msid="82469703" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/373595/nutrients" target="_blank" rel="noopener">Greek yogurt</a> makes a creamy and delicious breakfast or snack. Per 6 oz container of plain, low-fat, greek yogurt there is: </p><ul><li>17 g of protein, 34% DV</li><li>196 mg of calcium, 15% DV</li><li>240 mg of potassium, 5% DV </li></ul><h2>6. Beef</h2><div type="image" title="steak filet mignon spinach gourmet food dinner" height="1059" width="2119" msid="82469704" hostid="261"></div><p>Beef is often synonymous with protein. In one 4 oz piece of lean, raw <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169429/nutrients" target="_blank" rel="noopener">steak</a>, there is: </p><ul><li>26.1 g of protein, about 52% DV. </li><li>2.1 mg of iron, 11.7% DV </li><li>240 mg of phosphorus, 19% DV  </li><li>386 mg of potassium, 8% DV  </li></ul><h2>7. Peas</h2><div type="image" title="peas" height="1598" width="3196" msid="82469705" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1580008/nutrients" target="_blank" rel="noopener">Peas</a> are in the legume family and provide a bunch of nutrients inside their small green exterior. In 89 g of peas there are:</p><ul><li>5 g of protein, about 10% DV </li><li>4 g of <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a>, 16% DV </li><li>9 mg of vitamin C, 15% DV </li></ul><h2>8. Quinoa</h2><div type="image" title="quinoa salad healthy food lunch dinner meal vegan" height="1060" width="2121" msid="82469706" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101617/nutrients" target="_blank" rel="noopener">Quinoa</a> is a whole grain that makes a nutritious substitute for rice or pasta. In one cup of cooked quinoa, there is </p><ul><li>7.5 g of protein, about 15% DV </li><li>28.9 mg of calcium, 2% DV </li><li>1.9 mg of <a href="http://insider.com/zinc-deficiency" target="_blank" rel="noopener">zinc</a>, 17% DV  </li></ul><h2>9. Tofu</h2><div type="image" title="tofu" height="1060" width="2121" msid="82469710" hostid="261"></div>Related Article Module: 8 of the best plant-based sources of protein, according to dietitians<p> You don't have to be vegetarian or vegan to love <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients" target="_blank" rel="noopener">tofu</a>. One-half block of this spongey food has: </p><ul><li>19 g of protein, 38% DV </li><li>12 mg of iron, 67% DV </li><li>280 mg of potassium, 6% DV  </li></ul><h2>10. Black beans</h2><div type="image" title="black beans" height="1993" width="3986" msid="82469711" hostid="261"></div><p>Breakfast for some, dinner for others, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100378/nutrients" target="_blank" rel="noopener">black beans</a> are a great addition to your meal whenever you eat them. In one cup of black beans there is: </p><ul><li>16 g of protein, 32% DV </li><li>18 g of fiber, 64% DV </li><li>5 mg of iron, 28% DV</li></ul><h2>11. Oatmeal</h2><div type="image" title="oatmeal raspberries" height="1059" width="2119" msid="82469712" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101614/nutrients" target="_blank" rel="noopener">Oatmeal</a> is an easy-to-make breakfast food that keeps you satiated. In one cup of cooked oatmeal, there is: </p><ul><li>5 g of protein, 10% DV</li><li>5 g of fiber, 18% DV </li><li>1.1 mg of iron, 6.1% DV </li></ul><h2>12. Hummus</h2><div type="image" title="Hummus" height="1997" width="3995" msid="82469713" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100417/nutrients" target="_blank" rel="noopener">Hummus</a> is made primarily of chickpeas and is a popular dip for carrots and celery. In four tablespoons of hummus there is: </p><ul><li>5 g of protein, 10% DV</li><li>4 g of fiber, 14% DV </li><li>2 mg of iron, 11.1% DV</li></ul><h2>13. Whole Milk</h2><div type="image" title="oat milk and almond milk" height="1060" width="2121" msid="82469715" hostid="261"></div><p>Why not drink your protein with a tall glass of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097512/nutrients" target="_blank" rel="noopener">milk</a>? In one cup of milk there is: </p><ul><li>8 g of protein, 16% DV. </li><li>300 mg of calcium, 23% DV </li><li>366 mg of potassium, 8% DV</li></ul><h2>14. Almonds</h2><div type="image" title="nuts seeds almonds peanuts walnuts snack healthy" height="1060" width="2121" msid="82469719" hostid="261"></div><p><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients" target="_blank" rel="noopener">Almonds</a> are more than just a delicious, nutty snack. In 1 oz of whole almonds, there is: </p><ul><li>6 g of protein, 12% DV</li><li>4 g of fiber, 14% DV </li><li>208 mg of potassium, 4% DV </li></ul><h2>15. Peanuts</h2><div type="image" title="Five Guys peanuts" height="1249" width="2500" msid="82469725" hostid="261"></div><p>Not an almond fan? Grab the original snackable and spreadable nut: <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100536/nutrients" target="_blank" rel="noopener">peanuts</a>. In one oz of shelled peanuts, there is: </p><ul><li>7 g of protein, 14% DV </li><li>2 g of fiber, 7% DV </li><li>1.3 mg of iron, 7% DV</li></ul><h2>16. Pistachios</h2><div type="image" title="Pistachios are seen after sorting at a processing factory in Rafsanjan, 1,000 kilometers southeast of Tehran September 23, 2008.  REUTERS/Caren Firouz " height="400" width="800" msid="82469728" hostid="261"></div><p>Another protein-packed nut for your consideration is the tasty <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100552/nutrients" target="_blank" rel="noopener">pistachio</a>. In one oz of shelled pistachios, there is: </p><ul><li>6 g of protein, 12% DV </li><li>3 g of fiber, 11% DV</li><li>1.1 mg of iron, 6% DV</li></ul><h2>17. Edamame</h2><div type="image" title="Edamame" height="500" width="1000" msid="82469734" hostid="261"></div><p>Available as a snack, appetizer, or mixed into a meal, <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100450/nutrients" target="_blank" rel="noopener">edamame</a> is not to be overlooked as a source of protein. In 1/2 cup of cooked edamame, there is: </p><ul><li>9 g of protein, 18% DV </li><li>4 g of fiber, 14% DV</li><li>1.8 mg of iron, 10% DV</li></ul><h2>Insider's takeaway </h2><p>Protein is essential for building, strengthening, and maintaining healthy hair, skin, nails, and organs. Fortunately, it's available in most food groups and can be easily incorporated into all meals. From tofu to tuna, there's a source of protein for you.</p><a data-type="6036d2ce21ccc578d9260be9">8 of the best plant-based sources of protein, according to dietitians</a><a data-type="6064bca5a8722013a77a9006">Whey protein 101: How to use it to build muscle and lose fat</a><a data-type="5fff3748ead96964b2718dd3">Are you eating enough protein? How to recognize the signs and symptoms of protein deficiency</a><a data-type="6041511e06adf8379d78d304">How much protein you need in order to lose weight and gain muscle, according to dietitians</a>

17 delicious high protein foods you should add to your diet, according to dieticians

<ul class="summary-list"><li>If you have <keyword id="6359018" type="UNKNOWN" weightage="60" keywordseo="diabetes" source="Orion">diabetes</keyword> or are at risk, it's important to regulate blood sugar with a healthy <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword>.</li><li>Healthy foods to help manage blood sugar include whole grains, nuts and seeds, and legumes.</li><li>Olive oil and spices can bring additional <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> benefits for people with diabetes.</li></ul><p>If you have diabetes, it's important to eat the right foods to maintain <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">healthy blood sugar levels</a>.</p><p>For example, eating healthy carbohydrates, foods high in fiber, and healthy fats can help prevent blood sugar spikes. </p><p>But eating high-carbohydrate foods that contain lots of sugar can make it more difficult to control your diabetes, says <a href="https://www.zocdoc.com/doctor/deena-adimoolam-md-162727" target="_blank" rel="noopener">Deena Adimoolam, MD</a>, an assistant professor of medicine, endocrinology, diabetes, and bone disease at the Icahn School of Medicine at Mount Sinai.</p><p>Here's which foods are best to eat if you want to lower blood sugar and keep it under control.</p><h2><strong>1. Go for whole grains</strong></h2><p>Eating whole grains, like brown rice, will have a less extreme impact on your blood sugar levels because they aren't digested as quickly, Adimoolam says. That's because <a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/" target="_blank" rel="noopener">whole grains</a> have more fiber.</p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163785/" target="_blank" rel="noopener">2018 review</a> associated a higher intake of whole grains with a lower risk of Type 2 diabetes. Whole grains were also found to be beneficial in reducing diabetes risk factors like obesity and insulin resistance.</p><p><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826" target="_blank" rel="noopener">Examples of whole grains</a> include:</p><ul><li>Barley </li><li>Bulgur </li><li>Buckwheat </li></ul><h2><strong>2. Get plenty of fruits and vegetables</strong></h2><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4718092/" target="_blank" rel="noopener">Fruits and vegetables</a> are examples of healthy carbohydrates that are rich in fiber. For people with diabetes, doctors recommend eating five portions of fruits (two portions) and vegetables (three portions) a day to maintain healthy blood-sugar levels — though you should talk to your doctor to come up with a meal plan that best suits your needs.</p><p><a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/" target="_blank" rel="noopener">Ripe fruits</a> tend to have a higher glycemic index than less ripe fruits. The glycemic index ranks foods by how they raise glucose levels in the body. Foods high on the glycemic index raise glucose levels more quickly, potentially causing blood sugar spikes, while low-glycemic foods raise glucose levels more slowly. </p><p>Eating fruits with the skin can be more beneficial, Adimoolam says, since the skin contains more fiber and can help regulate your blood sugar.</p><p>Though all fruits supply nutrients, dried fruit and fruit juice have more concentrated sources of natural sugars. When possible, choose whole forms of fruit, such as fresh or frozen.</p><p>Adimoolam says most vegetables are healthy for people with diabetes, though starchy vegetables like potatoes, sweet potatoes, and plantains have a higher carbohydrate content and should be eaten in moderation.</p><p>Some <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/" target="_blank" rel="noopener">examples</a> of low-glycemic fruits and vegetables include:</p><ul><li>Apples </li><li>Oranges </li><li>Broccoli </li></ul><p><strong>Quick tip:</strong> For more information, read about the best types of <a href="https://www.insider.com/can-diabetics-eat-fruit" target="_blank" rel="noopener">fruits for diabetes</a>.</p><h2><strong>3. Have oatmeal for breakfast</strong></h2><p>Oats are another good choice for people with diabetes because of their low glycemic index value and high fiber content.</p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690088/" target="_blank" rel="noopener">2015 review</a> found eating whole oats with at least 3 grams of soluble fiber daily can help Type 2 diabetes patients control blood glucose levels by increasing insulin sensitivity.</p><p>You should make sure to opt for steel-cut or rolled oats, as these varieties of oatmeal are less processed, which means they absorb into the bloodstream more slowly.</p><p>Try to avoid instant oatmeal with added sugar, and if you're mixing in fruit or other ingredients into your oatmeal, be mindful of their added sugar and total carbohydrate content.</p><h2><strong>4. Snack on nuts</strong></h2><p><a href="https://www.diabetes.co.uk/food/nuts-and-diabetes.html" target="_blank" rel="noopener">Nuts</a> are low-glycemic, high in fiber, and a healthy source of fat. They also contain <a href="https://www.diabetes.co.uk/food/nuts-and-diabetes.html" target="_blank" rel="noopener">beneficial nutrients</a> and vitamins, like vitamin E, omega-3 fatty acids, and magnesium, which improve heart health and contribute to a balanced diet. They may also be especially helpful for people who want to control their blood sugar levels.</p><p>A <a href="https://pubmed.ncbi.nlm.nih.gov/25396407/" target="_blank" rel="noopener">small 2014 study</a> had participants eat 15 grams of pistachios twice a day for 12 weeks. The participants had lower blood sugar levels as well as lower fasting glucose levels, and scientists concluded that eating pistachios daily was beneficial for glycemic control.</p><p>Because nuts are high in protein and healthy fats, snacking on them will help you feel fuller longer and avoid spikes in blood sugar.</p><p>Some <a href="https://www.diabetes.co.uk/food/nuts-and-diabetes.html" target="_blank" rel="noopener">healthy nuts</a> for people with diabetes include:</p><ul><li>Walnuts</li><li>Almonds </li><li>Cashews </li><li>Peanuts</li><li>Pistachios </li></ul><h2><strong>5. Cook with garlic</strong></h2><p>There is evidence to suggest that garlic can help control blood sugar. That's because some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146530/" target="_blank" rel="noopener">compounds in garlic</a> — including allyl propyl disulfide and S-allyl cysteine sulfoxide — can help increase insulin sensitivity.</p><p>For example, a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642189/" target="_blank" rel="noopener">2017 study</a> found that consuming between 0.05 to 1.5 grams of garlic (from supplements) a day was associated with reduced blood glucose levels in Type 2 diabetes patients.</p><p>Try spicing your foods with garlic powder or adding some crushed-up garlic cloves when you're cooking. You should<a href="https://www.diabetescarecommunity.ca/diet-and-fitness-articles/the-power-of-garlic-when-you-have-diabetes/" target="_blank" rel="noopener"> consult your doctor</a>, however, if you plan to consume lots of garlic, since it can also contribute to gas, nausea, and heartburn (plus, bad breath). Garlic may also be dangerous for people on blood thinners.</p><h2><strong>6. Dress your meals with</strong> <strong>extra virgin olive oil</strong></h2><p>Extra-virgin olive oil can be a powerful addition to meals. Here's why:</p><ul><li><strong>Helps reduce the effect of eating high-glycemic foods:</strong> A <a href="https://diabetesjournals.org/care/article/39/4/518/29062/Extra-Virgin-Olive-Oil-Reduces-Glycemic-Response" target="_blank" rel="noopener">2016 study</a> found that the addition of extra-virgin olive oil to a high-glycemic meal "blunts" the blood glucose response after the meal for people with Type 1 diabetes, helping to stabilize blood sugars and prevent fluctuations.</li><li><strong>Reduces the risk of Type 2 diabetes: </strong>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5436092/" target="_blank" rel="noopener">2017 review of studies</a> found that eating olive oil may help manage and prevent Type 2 diabetes. </li></ul><p><strong>Note:</strong> The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5436092/" target="_blank" rel="noopener">2017 review</a> noted that following the <a href="https://www.insider.com/mediterranean-diet" target="_blank" rel="noopener">Mediterranean diet</a> — which advocates for the consumption of olive oil as the primary dietary fat — was especially helpful at reducing the risk of diabetes. </p><p>Olive oil is also rich in healthy fats and antioxidants that help reduce inflammation and risk of heart disease. </p><h2><strong>7. Add legumes to your meals</strong></h2><p>Beans, lentils, and peas make a high-fiber, high-protein addition to your diet. Legumes are also a very <a href="https://www.health.harvard.edu/blog/love-those-legumes-2018102515169" target="_blank" rel="noopener">low-glycemic</a> food, helping to prevent blood sugar and insulin spikes.</p><p>They have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5391775/" target="_blank" rel="noopener">been shown</a> to decrease blood pressure and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2888631/" target="_blank" rel="noopener">lower</a> LDL cholesterol levels. And, In one small <a href="https://www.nature.com/articles/ejcn2014228" target="_blank" rel="noopener">2014 study</a>, participants with Type 2 diabetes who replaced red meat for legumes in their diets for eight weeks had decreased blood glucose, insulin, and LDL cholesterol compared to those not on a legume-based diet. </p><p>Working legumes into your diet, especially if you're adhering to a Mediterranean diet, can also help bolster your <a href="https://cdnsciencepub.com/doi/10.1139/apnm-2013-0557" target="_blank" rel="noopener">cardiovascular health</a>, provide antioxidants, and is associated with a <a href="https://pubmed.ncbi.nlm.nih.gov/28392166/" target="_blank" rel="noopener">lower risk</a> of developing Type 2 diabetes. </p><h2><strong>8. Add</strong><strong> soy</strong><strong> to your diet</strong></h2><p>Soy products, like tofu, are a plant-based source of protein that may have a preventative effect against Type 2 diabetes. Soy contains <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916987/" target="_blank" rel="noopener">isoflavones</a>, a plant compound with antioxidant and anti-inflammatory properties. Scientists say these isoflavones seem to play a role in diabetes prevention.</p><p>2018 research connected soy consumption with a <a href="https://www.diabetesresearchclinicalpractice.com/article/S0168-8227(17)30749-0/fulltext" target="_blank" rel="noopener">lowered risk of Type 2 diabetes</a></p><p>And, a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8513326/" target="_blank" rel="noopener">2021 study</a> also found that adequate soy intake may reduce the risk of gestational diabetes. </p><p>Additionally, <a href="https://www.scirp.org/journal/paperinformation.aspx?paperid=53416" target="_blank" rel="noopener">a small study published in 2015</a> found that people with Type 2 diabetes who ate 60 grams of soy nuts daily for eight weeks saw an improvement in glycemic control and insulin resistance.</p><p>One in three adults with diabetes has <a href="https://www.cdc.gov/diabetes/managing/diabetes-kidney-disease.html" target="_blank" rel="noopener">chronic kidney disease</a>. Soy might have specific benefits for people with these conditions. A <a href="https://pubs.rsc.org/en/content/articlelanding/2021/fo/d1fo01175h/unauth" target="_blank" rel="noopener">2021 review</a> stated that soy isoflavones may improve kidney disease by decreasing protein in the urine.</p><p><strong>Note:</strong> Kidney damage is usually monitored by the amount of protein in your urine. Increased levels can indicate damage.  </p><h2><strong>9. Use herbs and</strong><strong> spices</strong></h2><p>Scientists have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891552/" target="_blank" rel="noopener">identified</a> a number of herbs and spices — basil, sage, bay leaves, allspice, black pepper, and cardamom, to name a few — that contain compounds that may lower high blood sugar, reduce fats in the blood, and regulate insulin. </p><p>A few specific examples include:</p><ul><li><strong>Ginger</strong>: A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4277626/" target="_blank" rel="noopener">2016 study</a> showed that ginger supplements lowered blood sugar, among other markers, and could help reduce the risk of future complications from diabetes.</li></ul><ul><li><strong>Cumin</strong>: Curcumin, a compound present in spices like cumin, may have <a href="https://pubmed.ncbi.nlm.nih.gov/28194406/" target="_blank" rel="noopener">protective effects</a> on the kidneys, according to research in mice.</li><li><strong>Turmeric</strong>: Though more research is needed, some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857752/" target="_blank" rel="noopener">research</a> shows that turmeric may help manage high blood sugar levels and improve insulin resistance.</li></ul><p>More science is needed to understand how these herbs and spices may specifically affect diabetes, but they are a safe addition to your cooking. And some, like turmeric, may provide other <a href="https://www.insider.com/turmeric-benefits" target="_blank" rel="noopener">benefits</a>, including fighting inflammation and helping to prevent cancer.</p><p><strong>Important:</strong> Consult a doctor if you're considering using herbal supplements, especially if you're taking any medications.</p><h2><strong>10. Drink</strong><strong> green tea</strong></h2><p>According to a 2013 <a href="https://pubmed.ncbi.nlm.nih.gov/23803878/" target="_blank" rel="noopener">meta-analysis</a> of 17 randomized controlled trials, green tea has positive effects on diabetes symptoms. It was shown to decrease levels of fasting insulin, fasting glucose, and blood sugar levels. </p><p><a href="https://www.insider.com/green-tea-benefits" target="_blank" rel="noopener">Green tea</a> has long been touted for its benefits on brain and heart health. It can also help your body burn fat and calories, aiding in <a href="https://www.insider.com/green-tea-weight-loss" target="_blank" rel="noopener">weight loss</a>, which may improve outcomes for people with Type 2 diabetes, though the research is not conclusive. </p><h2><strong>11. Work in f</strong><strong>ermented</strong><strong> foods</strong></h2><p>A 2018 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316541/" target="_blank" rel="noopener">review of animal and human studies</a> concluded that fermented foods such as kimchi, kefir, black garlic, and fermented soybeans may have favorable effects on people with diabetes. </p><p>In particular, scientists pointed out that these foods have the potential to help prevent complications associated with diabetes, such as heart disease and Alzheimer's disease, by increasing antioxidant intake and fighting inflammation.</p><p>Probiotic foods are known for containing bacteria that support a healthy gut microbiome. Unbalanced gut microbiomes <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363653/" target="_blank" rel="noopener">have been linked </a>to impaired blood glucose control and the development of Type 2 diabetes. </p><p>In fact, scientists are <a href="https://today.oregonstate.edu/news/research-shows-few-beneficial-organisms-could-play-key-role-treating-type-2-diabetes" target="_blank" rel="noopener">still studying</a> the effects that particular bacteria in the gut may have on the development and treatment of diabetes. </p><h2><strong>12. Eat more chia s</strong><strong>eeds</strong></h2><p>Chia may help <a href="https://pubmed.ncbi.nlm.nih.gov/28000689/" target="_blank" rel="noopener">reduce blood glucose</a> levels by converting the glucose into complex carbs, which also helps you feel fuller for longer. </p><p><a href="https://www.insider.com/chia-seed-benefits" target="_blank" rel="noopener">Chia seeds</a> are high in beneficial fiber and healthy fats. They have <a href="https://pubmed.ncbi.nlm.nih.gov/33530854/" target="_blank" rel="noopener">been shown</a> to reduce systolic blood pressure in people with Type 2 diabetes. They are also a beneficial addition to your diet to help prevent obesity and <a href="https://pubmed.ncbi.nlm.nih.gov/28089080/" target="_blank" rel="noopener">promote</a> weight loss while also keeping glycemic control balanced.</p><h2><strong>Insider's takeaway</strong></h2><p>Foods that contain fiber, protein, and healthy fats are better for lowering blood sugar and managing diabetes when compared with foods high in fast-acting carbohydrates, such as those high in added sugars and refined grains. </p><p>The glycemic index can be a helpful measurement to determine which foods to eat, but it's important to remember that everyone reacts to foods differently.</p><p>"Some foods considered as low glycemic index foods could potentially cause a spike in one's blood sugar quicker than it would another person," Adimoolam says. Blood sugar levels can also depend on other factors, including what medications a person is taking and what else the person is pairing with the specific food.</p><p>If you have diabetes or may be at risk, you should consult your doctor to determine what the right diet is for you. For more information, you can read about the <a href="https://www.insider.com/best-diet-for-diabetics" target="_blank" rel="noopener">best diets for diabetes</a>, and the <a href="https://www.insider.com/snacks-for-diabetics" target="_blank" rel="noopener">best snacks for diabetics</a>.</p>

12 foods that can help you lower and regulate blood sugar levels

14 healthy gift alternatives to candy and chocolate

<p><div class="image-container float_right" style="width:480px"><div class="image"><p class="source">FDA</p><p class="caption"><keyword id="20964" type="UNKNOWN" weightage="60" keywordseo="calories">Calories</keyword> are calculated from the added energy values of fat, protein, and carbohydrates.</p></div></div>Nearly all packaged <keyword id="6181" type="COMPANY" weightage="60" keywordseo="Food">food</keyword>s we eat have a nutritional label. The amount of calories on that label is a guiding factor in helping consumers make good or bad food choices. The problem is, calorie counts are not entirely accurate.</p>
<p>Scientists are learning that not all calories are created equal. The traditional method that we use to measure calories needs to be updated, according a session called “Re-examining the Energy Value of Food" presented at the annual meeting of the <a href="http://bit.ly/12pEoiS" target="_blank">Institute for Food Technologists</a> on Sunday, July 14.</p>
<p>The current system "provides only an estimate of the energy content of foods," but "determining the real caloric value of a food item requires actual feeding experiments," <a href="http://live.ift.org/2013/07/14/not-all-calories-are-created-equal/" target="_blank">one speaker said</a>.</p>
<p><strong>What is a calorie?</strong></p>
<p>At its most basic, a calorie is a measure of energy. One Calorie (equal to one kilocalorie, or 1,000 calories) is the amount of energy that is required to heat one kilogram of water 1 degree Celsius at sea level.</p>
<p>The energy content of food was traditionally measured using a bomb calorimetry. A sample of food, for example a small piece of a hot dog, is placed into a metal vessel called a bomb. The bomb is filled with oxygen and placed inside a container where it is surrounded by water.</p>
<p>Then, the sample is ignited by a current of electricity. The water chamber absorbs the heat that is released as the food sample burns. A thermometer measures the rise in temperature of the water.</p>
<p>Since a Calorie raises the temperature of 1 kilogram (1 liter) of water by 1 degree, the calorie count is found by calculating the change in temperature of the water multiplied by the volume of water.</p>
<p><strong>How are calories measured today?</strong></p>
<p><strong><div class="image-container float_right" style="width:480px"><div class="image"><p class="source"><a href="http://highered.mcgraw-hill.com/sites/9834092339/student_view0/chapter48/bomb_calorimeter.html">McGraw Hill Screenshot</a></p><p class="caption">A bomb calorimeter is used to measure the heat released by a food sample that is burned.</p></div></div></strong>In the 1800s chemist Wilbur O. Atwater determined the average number of calories in the three main sources of energy in food: fat, carbohydrates, and protein.</p>
<p>He found that fats were worth around 9 calories per gram and carbs and proteins were worth 4 calories per gram.</p>
<p>The "4-9-4 Method" or the Atwater system is how calorie values on food labels are determined today. For instance, a bag of crackers that has 5 grams of fat, 22 grams of carbohydrate, and 2 grams of protein should contain around 140 Calories.</p>
<p><strong>Not all calories are created equal</strong></p>
<p>The problem with the Atwater system is that not all the energy in foods is completely digested or absorbed. The Atwater system corrects for losses in energy in the form of urine or feces (the energy that isn't excreted is known as metabolizable energy), but it does not account for how absorption varies based on the type of food or the individual who is consuming it.</p>
<p>A single factor is used for each energy-containing component — protein, fat, and carbohydrate — regardless of the food.</p>
<p>What does this mean for us? Even if two foods contain the same number of calories on the label, the number of calories that is actually absorbed by the body can vary with each person and the type of food. </p>
<p>One example: nuts. In a <a href="http://jn.nutrition.org/content/138/9/1741S.long" target="_blank">study</a> published in the Journal of Nutrition in 2008, U.S. Department of Agriculture researcher David Baer concluded that "nuts are a food group for which substantial evidence suggests that the Atwater factors may be poorly predictive."</p>
<p>Bear found that whole almonds have about 20% less calories than the value calculated using Atwater factors. In a separate <a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&amp;aid=8474005" target="_blank">study</a>, he found that pistachios had 5% less calories than originally thought.</p>
<p>This has to do with how nuts — especially whole nuts — are absorbed by the body. With whole nuts, compared to peanut butter or peanut oil, more fat ends up in the poop. People who eat more nuts also lose more fat in the stool. </p>
<p>The way people chew their food also makes a difference. The more people chew their food, the more calories are absorbed. </p>
<p>In nuts, a lot of the fat is stored inside the cells walls. So if the cells are not broken during chewing they may pass right through the gastrointestinal tract without releasing the oil they contain, Baer found.   </p>

Why You Can't Trust The Calories On Nutrition Labels 

<ul class="summary-list"><li>As <a href="https://www.insider.com/best-and-worst-breakfast-dishes-to-order-according-to-chef-2022-5">a chef</a>, I believe some ingredients are worth spending extra on but others are fine to buy cheap.</li><li>I think it's worth spending extra for high-quality olive oil, sesame oil, and flour. </li></ul><p>You don't need to buy the <a href="https://www.insider.com/what-is-best-red-sauce-grocery-store-chef-review-photos-2022">most expensive ingredients</a> across the board when you're trying to <a href="https://www.insider.com/tips-for-cooking-things-everyone-should-know-how-to-make-chef-2021">make delicious food</a> on a budget.</p><p>As a trained chef, these are the pantry staples that I think are worth getting from bargain brands and which are worth paying a little extra for. </p><h2>For most home bakers — and even most pro chefs — the generic brand of granulated sugar will get you where you need to go</h2><p>The only time you may want to opt for a fancier sweetener is if you want the extra caramelization and crunch that something like demerara sugar offers.</p><p>But even if you're making a restaurant-quality dessert, you can achieve a nice crackly top with some basic Domino sugar. </p><h2>You don't need to splurge on dried pasta</h2><div type="image" title="dried pasta nests" height="666" width="1000" msid="99306398" hostid="261"></div><p>The biggest difference between higher-end dried pasta and budget brands is typically just the kinds of flour used and the drying process.</p><p>I think fancy pasta in interesting shapes can be fun when you're trying to impress someone. But for most dinners at home, I doubt you and your guests will know the difference between trusty <a href="https://www.barilla.com/en-us" target="_blank" rel="noopener">Barilla</a> and a costlier brand. </p><h2>You can get by with soy sauce from the cheaper brands </h2><p>Unless you're using soy sauce as an actual sauce (say, for dipping sushi), you can get by with cheaper versions, such as a store brand or <a href="https://kikkomanusa.com/" target="_blank" rel="noopener">Kikkoman</a>.</p><p>These will add the right saltiness and flavor to soups, stir-fries, and other cooked dishes. Still, it can be a treat to experience a high-quality artisan-brewed soy sauce to really <a href="https://www.insider.com/foods-to-never-get-delivered-from-restaurants-according-to-chef-2022-6">elevate your next takeout order</a>. </p><h2>Salt will help you season your food even if it's not fancy </h2><div type="image" title="salt" height="679" width="905" msid="99306400" hostid="261"></div><p><a href="https://www.insider.com/how-to-correctly-use-salt-when-you-cook-2022-1">Salt is essential for cooking and baking</a> — and great cooks go through it fast.</p><p>But you don't have to spend a fortune on fancy salts to achieve well-seasoned food. I've found that Diamond Crystal kosher salt is the brand of choice for many restaurants, so why not follow the professionals' lead?</p><h2>It doesn't always make sense to splurge on nuts </h2><p>Nuts are already a pricy pantry item, and there's <a href="https://www.insider.com/what-not-to-buy-at-costco-according-to-a-chef-2021-9">no need to shell out the big bucks</a> if you're buying them to mix into cookies or to toast and sprinkle over a salad.</p><p>Stick to the store brand when shopping for unseasoned, raw nuts like walnuts, pistachios, and almonds for cooking. </p><h2>On the other hand, cooking oil is worth splurging on </h2><div type="image" title="oil and butter on bread on pan" height="2832" width="4256" msid="99306403" hostid="261"></div><p>A high-quality bottle of olive oil can completely transform a dish.</p><p>Like wine, the flavor, aroma, and look of olive oil are all influenced by where and when the olives were grown and how the oil is processed. Your palate will thank you when you make a simple vinaigrette with quality <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58485-20&amp;h=56a9dc9ea11396a9c757a901fbf1cd83c2c52dbdddf37cad95acf92e08ffacef&amp;postID=642d9cc593055437cd5226e3&amp;site=in&amp;u=https%3A%2F%2Fwww.graza.co%2F" target="_blank" rel="noopener">Graza</a>, <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58485-20&amp;h=f1a30975f16abaf923dceccd9912901dff7bfb6e095fbdccf9234ca7f652dd6b&amp;postID=642d9cc593055437cd5226e3&amp;site=in&amp;u=https%3A%2F%2Fwww.kosterina.com%2Fcollections%2Folive-oil" target="_blank" rel="noopener">Kosterina</a>, or <a href="https://branche.co/products/no-1" target="_blank" rel="noopener">Branche</a> oils. </p><p>The same holds true of sesame oil, which naturally has a strong flavor. Higher-priced bottles, like <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58485-20&amp;h=55e0ab36aa7a04c6d65654bd7db30e52a6801d6bf7201d8f6ae98ba0ca3a8960&amp;postID=642d9cc593055437cd5226e3&amp;site=in&amp;u=https%3A%2F%2Fwww.amazon.com%2FMomofuku-Toasted-Sesame-Ounces-Cooking%2Fdp%2FB0B4X2VGW3" target="_blank" rel="noopener">Momofuku's toasted sesame oil</a>, tend to have a more well-rounded, robust flavor compared to cheaper oils. </p><h2>It's often worth buying a nicer vinegar</h2><p>Acid is often the <a href="https://www.insider.com/favorite-things-to-make-in-air-fryer-chef-2022-2">missing component in a dish</a> that just seems to fall flat. It helps brighten up flavors and round out the other leading notes, be they savory, salty, or herby.</p><p>Plus, vinegar is one of the easiest pantry acids to keep on hand (lemon juice and other citrus fruit also work well).</p><p>There's a wide range of flavors in the world of vinegar — but I've found the cheap stuff can send you into total pucker-dom. To avoid making your salad dressing too sour, stick to well-balanced kinds of vinegar that typically cost a bit more. I love the unique offerings from brands like <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58485-20&amp;h=4311d26a7de4c4581bc6fe8340a5d1f6ac5cdba95de6989505cc0519dd968573&amp;postID=642d9cc593055437cd5226e3&amp;site=in&amp;u=https%3A%2F%2Fwww.acidleague.com%2Fproducts%2Fsample-apple-balsamic" target="_blank" rel="noopener">Acid League</a>, <a href="https://www.americanvinegarworks.com/" target="_blank" rel="noopener">American Vinegar Works</a>, and <a href="https://affiliate.insider.com?amazonTrackingID=biauto-58485-20&amp;h=58050649c0a03bcdab7345e53d9d08aa2110bdd8732fcbe1e99f2ee896e56cf7&amp;postID=642d9cc593055437cd5226e3&amp;site=in&amp;u=https%3A%2F%2Fbrightland.co%2Fproducts%2Frapture" target="_blank" rel="noopener">Brightland</a>. </p><h2>I pay extra for high-quality eggs</h2><div type="image" title="Eggs in the fridge." height="3405" width="4540" msid="99306404" hostid="261"></div><p>Although it's tricky to <a href="https://health.clevelandclinic.org/which-label-matters-most-when-you-buy-eggs" target="_blank" rel="noopener">compare cheap eggs and more expensive ones</a> in terms of nutritional value, I think it's best to pay a few extra dollars for higher-quality eggs.</p><p>In my opinion, they have a great taste and quality I don't always find from cheaper brands. I like to buy ones that come from pasture-raised chickens on small farms.</p><h2>You might end up using less butter in your recipes if you buy the good stuff </h2><p><a href="https://www.insider.com/butter-taste-test-2018-11">High-quality butter</a> can add a new layer of richness, creaminess, and umami to your meals.</p><p>In my experience, a really great stick of butter from grass-fed cows adds so much flavor on its own that you won't need to use nearly as much as you would of the cheap stuff.</p><p>If you're using butter for cooking or baking, avoid <a href="https://www.insider.com/which-buttery-spread-should-you-buy-2023-1">buttery spreads</a>, which are often full of cheap oils. Instead, I suggest you reach for a stick with at least 85% butterfat or one made from grass-fed milk and cream, such as <a href="https://www.kerrygoldusa.com/products/unsalted-butter/" target="_blank" rel="noopener">Kerrygold</a> Irish butter. </p><h2>Serious bakers and amateurs alike can benefit from higher-quality flour</h2><p>The benefit of buying slightly pricier flour from a popular brand like <a href="https://www.kingarthurbaking.com/" target="_blank" rel="noopener">King Arthur</a> is consistency. Every bag of King Arthur all-purpose has the same protein content (within a narrow standard deviation).</p><p>On the other hand, if you use flour that varies in its protein content, you can easily end up with dense, chewy baked goods or ones that become a crumbly mess. Or, if you switch brands too much, your recipes may not turn out the same. </p>

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