<keyword id="152941" type="General" weightage="100" keywordseo="drumsticks" source="Orion">Drumsticks</keyword> are the elongated, green seed pods of the Moringa tree, which can grow up to 35 feet tall. These pods are slender and can reach lengths of up to 2 feet, making them a distinctive and easily recognizable ingredient in various cuisines worldwide.<br /><br /><cmsannotation type="cmsannotation" annotationid="Nutritional Value:" comment="subhead" text="Nutritional Value:"><span data-til="noop">Nutritional Value:</span></cmsannotation><br />Drumsticks are a nutritional powerhouse, packed with essential vitamins and minerals. They are particularly rich in:<br />Vitamin C<br />Vitamin A<br />Vitamin K<br />Calcium<br />Iron<br />Potassium<br />Additionally, drumsticks are a good source of dietary fiber and contain beneficial antioxidants and amino acids, making them a valuable addition to a balanced diet.<br /><br /><cmsannotation type="cmsannotation" annotationid="Health Benefits:" comment="subhead" text="Health Benefits:"><span data-til="noop">Health Benefits:</span></cmsannotation><br />The consumption of drumsticks offers a wide range of health benefits, including:<br /><strong>Boosting Immunity</strong>: The high vitamin C content strengthens the immune system, helping the body fight off infections.<br /><strong>Aiding Digestion</strong>: Drumsticks are known for their digestive properties, thanks to their dietary fiber content, which promotes healthy digestion and relieves constipation.<br /><strong>Bone Health</strong>: They are a good source of calcium and vitamin K, crucial for maintaining strong bones and preventing osteoporosis.<br /><strong>Blood Sugar Control</strong>: Some studies suggest that drumsticks may help regulate blood sugar levels, making them beneficial for individuals with diabetes.<br /><strong>Antioxidant Protection</strong>: The antioxidants in drumsticks combat free radicals, reducing oxidative stress and inflammation in the body.<br /><br /><cmsannotation type="cmsannotation" annotationid="Culinary Uses:" comment="subhead" text="Culinary Uses:"><span data-til="noop">Culinary Uses:</span></cmsannotation><br />Drumsticks are a versatile ingredient used in various culinary applications. They can be:<br />Added to curries and stews for a unique flavor and texture.<br />Stir-fried with spices and vegetables for a nutritious side dish.<br />Blended into smoothies or juices to enhance their nutritional value.<br />Used in pickles and chutneys to add a tangy, aromatic twist.<br /><br /><cmsannotation type="cmsannotation" annotationid="Types of Drumsticks:" comment="subhead" text="Types of Drumsticks:"><span data-til="noop"><keyword id="19026698" type="General" weightage="20" keywordseo="types-of-drumsticks" source="Orion">Types of Drumsticks</keyword>:</span></cmsannotation><br />There are two primary types of drumsticks: the edible seed pods and the leaves. While the pods are more commonly used in cooking, the leaves, known as "drumstick leaves" or "Moringa leaves," are also highly nutritious and can be used in salads, soups, and as a garnish.<br /><br /><cmsannotation type="cmsannotation" annotationid="How to Buy and Store Drumsticks:" comment="subhead" text="How to Buy and Store Drumsticks:"><span data-til="noop">How to Buy and Store Drumsticks:</span></cmsannotation><br />When purchasing drumsticks, look for firm, green pods without any signs of wilting or yellowing. To store them, keep them in the refrigerator in a plastic bag, where they can stay fresh for up to a week. Alternatively, you can freeze them for extended storage, though the texture may change slightly upon thawing.<br /><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 drumsticks offer numerous health benefits, there are some precautions to keep in mind:<br />Excessive consumption of drumstick pods may lead to digestive discomfort, as they can have a mild laxative effect.<br />Individuals taking blood-thinning medications should consult their healthcare provider, as drumsticks contain vitamin K, which can affect blood clotting.<br /><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 drumstick leaves as nutritious as the pods?</strong><br />Yes, drumstick leaves are highly nutritious and contain many of the same vitamins and minerals as the pods.<br /><br /><strong>2. Can I eat drumsticks raw?</strong><br />While drumsticks are typically cooked before consumption, you can eat them raw in moderation, such as in salads.<br /><br /><strong>3. Are there any cultural or traditional uses of drumsticks?</strong><br />Yes, drumsticks are used in various traditional dishes in South Asian, African, and other cuisines.<br /><br /><strong>4. Do drumsticks have any medicinal properties?</strong><br />Drumsticks have been used in traditional medicine for their potential anti-inflammatory, antioxidant, and antimicrobial properties.<br /><br /><strong>5. Can pregnant women consume drumsticks?</strong><br />Pregnant women should consume drumsticks in moderation as part of a balanced diet, but it's advisable to consult with a healthcare professional.<br /><br />Drumsticks are a gift from nature, offering a wealth of nutrients and health benefits. Their culinary versatility makes them a valuable addition to various dishes, while their rich history and cultural significance add depth to their appeal. When consumed in moderation and with awareness of potential side effects, drumsticks can be a flavorful and nutritious component of a healthy diet.<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /><br />SEE ALSO:<br /><a href="https://www.businessinsider.in/science/health/food/eggs-checkout-its-nutritional-value-health-benefits-and-types-of-eggs/articleshow/104154757.cms" data-type="tilCustomLink" target="_blank">Eating eggs daily: A nutritional powerhouse for your diet</a><br /><a href="https://www.businessinsider.in/science/health/food/webstories/top-10-unique-benefits-of-adding-flax-seeds-to-your-diet/slidelist/104162665.cms" data-type="tilCustomLink" target="_blank">10 Unique benefits of Flax seeds</a><br />

Drumsticks: Nature's nutrient powerhouse - Introduction, nutrition, and culinary uses

<strong><br /></strong><ul><li><strong><keyword id="2081688" type="PERSON" weightage="20" keywordseo="Drumstick-seeds">Drumstick seeds</keyword> can be used to purify water.<br /></strong></li><li><strong>Scientists have developed a new material using seeds and sand.<br /></strong></li><li><strong>This new material known as f-sand could possibly solve the global water crisis.</strong></li></ul>Researchers at the <keyword id="6421753" type="COMPANY" weightage="20" keywordseo="carnegie-mellon-university">Carnegie Mellon University</keyword>, USA have <a href="https://engineering.cmu.edu/news-events/news/2018/06/13-seed-clean-water.html">developed</a> a cheap and effective water filtration material to counter the global water crisis. This material which is termed as “f-sand” is made from sand and plant materials.<br /><br /><strong>What is f-sand?</strong><br /><br />The new material, f-sand, uses proteins from the <em><keyword id="2901875" type="PERSON" weightage="20" keywordseo="Moringa-oleifera">Moringa Oleifera</keyword></em> plant commonly known as the drumstick tree to efficaciously purify water. The plant which is indigenous to India, grows well in tropical and sub-tropical climates and is cultivated for food and natural oils. The seeds of the plant are also used for one type of basic <keyword id="551862" type="PERSON" weightage="20" keywordseo="water-purification">water purification</keyword>. Materials present in the seeds can kill microorganisms and reduce water turbidity.<br />
	
	
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<br />F-sand can be created by the extraction of proteins from the plant’s seeds and attaching them to the surface of silica particles of sand. <br /><br />
  
  
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<br />The only problem faced by this water purification process is the bacteria growth. When water is purified with the seeds of the <em>Moringa Oleifera</em> the process leaves behind high amounts of Dissolved Organic Carbon (DOC) resulting in bacteria regrowth after 24 hours on an average. This gives a really short window to consume this water, but the excess DOC can then be washed off, leaving behind clean water for a longer period of time.<br /><br />As the world progresses into the future, lack of resources is a growing concern. Water resources on the planet are diminishing very fast. Widespread droughts and water contamination have resulted in a global water crisis. Here are some reports with some alarming facts - <br /><br /><ul><li>844 million people don’t have clean water - WHO/UNICEF Joint Monitoring Programme (JMP) Report 2017.</li><li>31% of schools don’t have clean water - UNICEF, Advancing WASH in Schools Monitoring, 2015.</li><li>Every minute a newborn dies from infections caused by lack of safe water and an unclean environment - WHO, 2015.</li><li>Diarrhoea caused by dirty water and poor toilets kills a child under 5 every 2 minutes - WASHWatch.org</li><li>Around the world, up to 443 million school days are lost every year because of water-related illnesses - Human Development Report, 2006</li></ul>Currently, 2.1 billion people lack access to safe drinking water services globally and the majority of them live in developing nations according to <a href="http://www.who.int/news-room/detail/12-07-2017-2-1-billion-people-lack-safe-drinking-water-at-home-more-than-twice-as-many-lack-safe-sanitation">WHO</a>. <br /><br />If new materials like f-sand work as they promise, they could be a significant step towards solving the water crisis.<br />

Plant seeds might be huge step towards solving the global water crisis

<ul class="summary-list"><li>Over the last few years, wolf memes have become increasingly popular among Gen Zers.</li><li>The latest TikTok obsession involves users and brands roleplaying as "alpha wolves."</li></ul><p>If cat memes dominated the 2000s, and the internet was obsessed with doge-like dogs in the 2010s, then the 2020s' unofficial internet mascot is the wolf.</p><p>Illustrations of the animal staring solemnly at the night sky are the soundtrack to <a href="https://twitter.com/lifein360p/status/1606084333290356741">rap music</a>. Verified brand accounts are even jumping on the trend, like <a href="https://www.tiktok.com/@drumstick/video/7280698645052230958" target="_blank" rel="noopener">this recent TikTok</a> from ice cream brand Drumstick pretending to transform into an "alpha wolf." Men online have even created a new personality type called the <a href="https://www.calmsage.com/sigma-male-personality-traits/" target="_blank" rel="noopener">"sigma wolf,"</a> where they seem to revel in being enigmatic outsiders.</p><p>The wolf, which has long been a fixture of folklore like the "Big Bad Wolf," or real-life tropes like the solitary alpha wolf who leaves the pack, is now the face of niche, surrealist Gen Z humor.  </p><blockquote class="tiktok-embed" cite="https://www.tiktok.com/@nghdabi/video/7273952924848672046" data-video-id="7273952924848672046" style="max-width: 605px;min-width: 325px;"> <section> <a target="_blank" title="@nghdabi" href="https://www.tiktok.com/@nghdabi?refer=embed">@nghdabi</a> <a title="fyp" target="_blank" href="https://www.tiktok.com/tag/fyp?refer=embed">#fyp</a> <a title="fypシ" target="_blank" href="https://www.tiktok.com/tag/fyp%E3%82%B7?refer=embed">#fypシ</a> <a title="nghdabi" target="_blank" href="https://www.tiktok.com/tag/nghdabi?refer=embed">#nghdabi</a> <a title="wolf" target="_blank" href="https://www.tiktok.com/tag/wolf?refer=embed">#wolf</a> <a title="alpha" target="_blank" href="https://www.tiktok.com/tag/alpha?refer=embed">#alpha</a> <a title="omega" target="_blank" href="https://www.tiktok.com/tag/omega?refer=embed">#omega</a> <a title="viral" target="_blank" href="https://www.tiktok.com/tag/viral?refer=embed">#viral</a> <a title="meme" target="_blank" href="https://www.tiktok.com/tag/meme?refer=embed">#meme</a> <a title="wolfmeme" target="_blank" href="https://www.tiktok.com/tag/wolfmeme?refer=embed">#wolfmeme</a> <a title="" target="_blank" href="https://www.tiktok.com/tag/%F0%9F%90%BA?refer=embed">#</a> <a title="⛓️" target="_blank" href="https://www.tiktok.com/tag/%F0%9F%90%BA%E2%9B%93%EF%B8%8F?refer=embed">#⛓️</a> <a title="emo" target="_blank" href="https://www.tiktok.com/tag/emo?refer=embed">#emo</a> <a title="emowolf" target="_blank" href="https://www.tiktok.com/tag/emowolf?refer=embed">#emowolf</a> <a title="alphawolf" target="_blank" href="https://www.tiktok.com/tag/alphawolf?refer=embed">#alphawolf</a> <a title="fypage" target="_blank" href="https://www.tiktok.com/tag/fypage?refer=embed">#fypage</a> <a title="fypシ゚viral" target="_blank" href="https://www.tiktok.com/tag/fyp%E3%82%B7%E3%82%9Aviral?refer=embed">#fypシ゚viral</a> <a target="_blank" title="♬ YOU SINK INTO MY CLOTHES - ★Alex★" href="https://www.tiktok.com/music/YOU-SINK-INTO-MY-CLOTHES-7188424962624064299?refer=embed">♬ YOU SINK INTO MY CLOTHES - ★Alex★</a> </section> </blockquote> <h2>The wolf has become an unofficial mascot for Gen Z's humor and looming loneliness</h2><p>Its renaissance is both in Gen Z's partially ironic embrace of furry culture and a growing sense of isolation for the young, internet-raised generation. Because Gen Z's growth has been stunted by a global pandemic that forced everyone to stay inside and created the <a href="https://futurecarecapital.org.uk/latest/gen-z-are-the-loneliest-generation-research-finds/" target="_blank" rel="noopener">highest rates of loneliness,</a> the "lone wolf" has become their poster child.</p><p>The most popular wolf drawings can be traced back to a single person: <a href="https://www.deviantart.com/wolfroad">the DeviantArt user @WolfRoad</a>. Starting in the early 2010s, the pseudonymous illustrator began uploading pictures that are still widely used today. Her most renowned is titled <a href="https://www.deviantart.com/wolfroad/art/Voices-525348067" target="_blank" rel="noopener">"Voices,"</a> which features an intricately drawn human-like wolf sitting next to a tree, gazing thoughtfully off into a turbulent horizon. The replies are packed with recent comments like, "HOLY SHIT I FOUND THE ORIGINAL!!!"</p><p>An early hub for wolf memes was the Facebook group <a href="https://www.facebook.com/1028317647187214/posts/1028341893851456" target="_blank" rel="noopener">Sentimientos De Un Lobo Solitario</a>, according to the <a href="https://knowyourmeme.com/memes/sitting-wolf">digital culture database KnowYourMeme</a>. Since the Spanish-language page launched in 2015, members posted constant wolf illustrations, sometimes inscribed <a href="https://www.facebook.com/photo/?fbid=777311077731432&amp;set=pb.100063576407012.-2207520000" target="_blank" rel="noopener">with Minions-core inspirational quotes,</a> like, "Whatever it takes, I will achieve my goals."</p><blockquote class="tiktok-embed" cite="https://www.tiktok.com/@althea_reposter/video/7236798064273444138" data-video-id="7236798064273444138" style="max-width: 605px;min-width: 325px;"> <section> <a target="_blank" title="@althea_reposter" href="https://www.tiktok.com/@althea_reposter?refer=embed">@althea_reposter</a> *this is a reupload* <a title="unbanalthea" target="_blank" href="https://www.tiktok.com/tag/unbanalthea?refer=embed">#unbanalthea</a> <a title="althea420" target="_blank" href="https://www.tiktok.com/tag/althea420?refer=embed">#althea420</a> <a title="altheawolfgirl" target="_blank" href="https://www.tiktok.com/tag/altheawolfgirl?refer=embed">#altheawolfgirl</a> <a title="truealpha" target="_blank" href="https://www.tiktok.com/tag/truealpha?refer=embed">#truealpha</a> <a target="_blank" title="♬ original sound - althea anonymous" href="https://www.tiktok.com/music/original-sound-7236798055448857390?refer=embed">♬ original sound - althea anonymous</a> </section> </blockquote> <p>The trend has carried over to TikTok in more recent days, where people have made <a href="https://www.tiktok.com/@nghdabi/video/7273952924848672046?lang=en" target="_blank" rel="noopener">melodramatic tributes</a> pretending they're "howling through the pain."</p><p>The latest TikTok trend involves users and brand pages pretending to transform into alpha wolves. The creator @willuzi — who recently deleted all of his videos for reasons unknown — was the first to popularize the meme by using the augmented reality <a href="https://knowyourmeme.com/memes/alpha-werewolf-transformation-tiktok-filter">"Alpha Werewolf Transformation"</a> filter in 2021. His wolf-transformation persona was meant to be <a href="https://www.youtube.com/shorts/xQoxyBNP6TY">intentionally cringe,</a> setting the blueprint for many of the <a href="https://www.tiktok.com/@althea_reposter/video/7236798064273444138">TikTok wolf memes to come</a>.</p><p>Brands have also begun participating — which some <a href="https://twitter.com/5wiim/status/1695842779899838773" target="_blank" rel="noopener">users argued</a> has sapped the fun out of the meme entirely. In September, numerous companies, like <a href="https://www.tiktok.com/@axe/video/7272829290247359777">Axe,</a> <a href="https://www.tiktok.com/@drumstick/video/7278888882912103726">Drumstick, </a><a href="https://www.tiktok.com/@minisounitedstates/video/7280678239268277546">Miniso (plush toys)</a>, and <a href="https://www.tiktok.com/@oreillyautoparts/video/7279162979323579690">O'Reilly Auto Parts </a>have made clips pretending to be "alpha wolves" saving "kittens" from harm. It's become so widespread that the <a href="https://www.tiktok.com/@pgatour/video/7279928670549003563" target="_blank" rel="noopener">US PGA Tour</a> even made their own joke TikTok meme.</p><blockquote class="tiktok-embed" cite="https://www.tiktok.com/@drumstick/video/7280698645052230958" data-video-id="7280698645052230958" style="max-width: 605px;min-width: 325px;"> <section> <a target="_blank" title="@drumstick" href="https://www.tiktok.com/@drumstick?refer=embed">@drumstick</a> i must protect my kitten (and drumsrick) at all costs <a title="drumstick" target="_blank" href="https://www.tiktok.com/tag/drumstick?refer=embed">#drumstick</a> <a title="alphawolf" target="_blank" href="https://www.tiktok.com/tag/alphawolf?refer=embed">#alphawolf</a> <a title="drumsticksundaecone" target="_blank" href="https://www.tiktok.com/tag/drumsticksundaecone?refer=embed">#drumsticksundaecone</a> <a target="_blank" title="♬ YOU SINK INTO MY CLOTHES - ★Alex★" href="https://www.tiktok.com/music/YOU-SINK-INTO-MY-CLOTHES-7188424962624064299?refer=embed">♬ YOU SINK INTO MY CLOTHES - ★Alex★</a> </section> </blockquote> <h2>The problematic way some wolf memes have been co-opted by online men's groups </h2><p>While many of these memes are harmless and fun, there is a slightly dark underbelly to it. In recent years, wolves have been adopted by men's groups, like the "sigma males," who promote philosophies like isolation and going rogue. </p><p>Over the last few years, the term "sigma" has become popular in these circles to characterize people who aren't alphas or beta types — but a third type. Sigma males are described as lone wolves who "go their own way," <a href="https://theadultman.com/love-and-lust/sigma-male/" target="_blank" rel="noopener">writes the site The Adult Ma</a><a href="https://theadultman.com/love-and-lust/sigma-male/" target="_blank" rel="noopener">n</a><a href="https://theadultman.com/love-and-lust/sigma-male/" target="_blank" rel="noopener">. </a>They rarely hang around people, but are respected for their stoicism, intellect, or self-possessed nature. For some sigma males, <a href="https://www.gq-magazine.co.uk/lifestyle/article/sigma-grindset-tiktok-trend-2022">the fictional banker-turned-unhinged killer Patrick Bateman</a> from "American Psycho" is considered a hero. Rather than interpreting the film as a critique of his character, self-identified sigma males look to him as a role model. (Other popular sigma males include <a href="https://www.youtube.com/shorts/lLKMmWSHpyw">Vladimir Putin</a><a href="https://theadultman.com/love-and-lust/sigma-male/" target="_blank" rel="noopener"> and </a><a href="https://www.youtube.com/watch?v=spXOvOItfDA&amp;ab_channel=BlokeBox" target="_blank" rel="noopener">Steve Jobs</a><a href="https://theadultman.com/love-and-lust/sigma-male/" target="_blank" rel="noopener">.)</a></p><p>The "lone wolf" trope has become <a href="https://www.tiktok.com/@spyco_edits/video/7271189214635625761?lang=en" target="_blank" rel="noopener">indelibly attached</a> to the sigma male aesthetic. The imagery is all over their  YouTube <a href="https://www.youtube.com/watch?v=Zl_z-07JNow" target="_blank" rel="noopener">videos </a><a href="https://www.youtube.com/watch?v=Zl_z-07JNow" target="_blank" rel="noopener">and thumbnails</a>. Fans have even designed <a href="https://affiliate.insider.com?h=e855889af22d8079645cce0f0c83234e8b9facd36dbff626636cd371378041cf&amp;postID=651dcbe041fcfc79779af91e&amp;postSlug=wolf-alpha-emo-sigma-loner-generational-mascot-manosphere-marketing-2023-10&amp;site=in&amp;u=https%3A%2F%2Fwww.redbubble.com%2Fi%2Ft-shirt%2FSigma-Grindset-Dominate-the-Alpha-Male-The-Lone-Wolf-Sigma-male-Traits-by-wilfredojerez28%2F108417230.FB110" target="_blank" rel="noopener">sigma wolf-themed clothing</a>. The prevalence of people identifying with lone wolves could speak to an underlying sense of social anomie, where people are trying to gussy up their solitude with the mask of hypermasculinity. </p><blockquote class="tiktok-embed" cite="https://www.tiktok.com/@merothoo/video/7210911508878937386" data-video-id="7210911508878937386" style="max-width: 605px;min-width: 325px;"> <section> <a target="_blank" title="@merothoo" href="https://www.tiktok.com/@merothoo?refer=embed">@merothoo</a> bro was worshipping lone  <a title="destroylonely" target="_blank" href="https://www.tiktok.com/tag/destroylonely?refer=embed">#destroylonely</a> <a title="kencarson" target="_blank" href="https://www.tiktok.com/tag/kencarson?refer=embed">#kencarson</a> <a title="opiumlabel" target="_blank" href="https://www.tiktok.com/tag/opiumlabel?refer=embed">#opiumlabel</a>  <a title="foryou" target="_blank" href="https://www.tiktok.com/tag/foryou?refer=embed">#foryou</a> <a title="playboicarti" target="_blank" href="https://www.tiktok.com/tag/playboicarti?refer=embed">#playboicarti</a> <a title="fyp" target="_blank" href="https://www.tiktok.com/tag/fyp?refer=embed">#fyp</a> <a title="rickowens" target="_blank" href="https://www.tiktok.com/tag/rickowens?refer=embed">#rickowens</a> <a target="_blank" title="♬ if looks could kill - Destroy Lonely" href="https://www.tiktok.com/music/if-looks-could-kill-7178881851115702274?refer=embed">♬ if looks could kill - Destroy Lonely</a> </section> </blockquote> <h2>Still, wolf memes live on in niche irony, and have even found their way to the music industry</h2><p>Luckily, the dominant strain of canis lupus content has remained benign and surreal. Wolf memes have even become associated with certain music fandoms, like the collective Drain Gang, whose dreamily melancholic pop-rap makes listeners imagine they <a href="https://twitter.com/JustNephew/status/1549575551521738753" target="_blank" rel="noopener">themselves are wolves</a> listening in peaceful solitude. Wolf imagery has become so popular that people are creating collections of "wolf staring at the moon" pictures and having to <a href="https://www.tiktok.com/@hatchbak/video/7281037911045360942?lang=en" target="_blank" rel="noopener">defend</a> the obsession to people who don't get it.</p><p>My favorite wolf trend involves the rapper Destroy Lonely, whose enigmatic artistic persona is like a real-life embodiment of the lone wolf meme. Fans have created numerous clips using his song <a href="https://www.tiktok.com/@merothoo/video/7210911508878937386" target="_blank" rel="noopener">"If Looks Could Kill"</a> and images of wolves to both <a href="https://twitter.com/lifein360p/status/1606084333290356741" target="_blank" rel="noopener">pay tribute to</a> him and satirize the way he's branded himself. <br /><br />Ironically, against the principles of sigma males and urging people to act antisocial and wallow in isolation, the meme has brought more fanbases together. </p>

How the 'lone alpha wolves' meme took over the internet and became an unofficial Gen Z mascot

<ul class="summary-list"><li>Easy-to-digest foods are usually low-fat, low-fiber, and low-spice to avoid stomach upset.</li><li>High-protein options like hard-boiled eggs or chicken breast are good, nutritious options.</li><li>You can also try eating mashed sweet potatoes, ripe bananas, or canned vegetables. </li></ul><p>If you're having stomach issues, you're not alone - up to<a href="https://www.niddk.nih.gov/health-information/health-statistics/digestive-diseases"> 70 million Americans</a> are affected by digestive diseases each year. </p><p>Both short-term attacks like stomach flu and flare-ups of chronic conditions like <a href="https://www.insider.com/do-i-have-ibs">irritable bowel syndrome</a> can make it hard to digest many foods. But you may be able to ease symptoms like stomach cramps or diarrhea by eating foods that are easy to digest. </p><p>As a general rule, "easy-to-digest foods are typically low-fiber, low-fat, and low-spice," says Carrie Dennett, MPH, a registered dietitian <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword>ist and founder of Nutrition By Carrie.</p><p>Here are some food options that are nutritious but still easy to digest.</p><h2>1. Mashed sweet potatoes</h2><div type="image" title="Mashed sweet potatoes" height="1060" width="2121" msid="84048546" hostid="261"></div><p>Mashed sweet potatoes<a href="http://www.sweetpotato.org/nutrition-wellness" target="_blank" rel="noopener"> contain fiber</a>, which can be hard to digest, but much of it is soluble fiber. </p><p>Soluble fiber is easy to digest because it <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/" target="_blank" rel="noopener">dissolves in water</a> - meaning it becomes mushy and easier for your intestines to break down. It also ferments in your intestines, which provides food for the good bacteria that help with digestion.</p><p>A <a href="https://pubmed.ncbi.nlm.nih.gov/26148247/" target="_blank" rel="noopener">2015 review</a> found that having more soluble fiber in your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> can help improve irritable bowel syndrome symptoms like diarrhea and stomach pain.</p><p>Mashing sweet potatoes is helpful because it saves your digestive tract some of the effort of breaking down food. It's also important to remove the potato skin because this can be hard to digest, says<a href="https://www.nutritionbycarrie.com/about-carrie" target="_blank" rel="noopener"> Carrie Dennett, MPH</a>, a registered dietitian nutritionist and owner of<a href="https://www.nutritionbycarrie.com/" target="_blank" rel="noopener"> Nutrition By Carrie</a>.</p><h2>2. Ripe bananas</h2><div type="image" title="easy to digest foods" height="1060" width="2121" msid="84048553" hostid="261"></div><p>Bananas are a good option - just make sure they are<a href="https://www.insider.com/ripe-unripe-bananas-which-are-better-for-you-2018-7"> ripe</a>, ideally with some brown spots. As a banana ripens, the starches break down into simple sugars, which are easier to digest.</p><p>A <a href="https://www.sciencedirect.com/science/article/abs/pii/S1075996411000424" target="_blank" rel="noopener">2011 study</a> found that women who added two bananas per day to their usual diets for one month had lower levels of bloating and increased beneficial gut bacteria, compared with those who didn't add bananas.</p><p>It's important to note that while bananas are good for most people, <a href="https://health.clevelandclinic.org/take-control-of-ibs-with-low-fodmap-diet/" target="_blank" rel="noopener">certain fruit sugars</a> "can provoke digestive discomfort in some people who have irritable bowel syndrome," Dennett says.</p><h2><strong>3. Chicken breast</strong></h2><p><strong><div type="image" title="Roasted chicken breast" height="1414" width="2121" msid="84048554" hostid="261"></div></strong></p><p>Plain, skinless chicken breast is usually the best protein option when you're sticking to foods that are easy to digest, Dennett says.</p><p>Chicken breast tends to have less fat than drumsticks, chicken skin, or other types of meat. This is important because eating <a href="https://www.insider.com/what-to-eat-with-diarrhea" target="_blank" rel="noopener">fatty foods</a> can worsen symptoms like nausea and diarrhea.</p><h2><strong>4. Hard-boiled eggs</strong></h2><p><strong><div type="image" title="hard boiled eggs" height="2049" width="2732" msid="84048557" hostid="261"></div></strong></p><p><strong> </strong>Eggs are another good source of protein that can be digested easily - so long as they aren't cooked in a fatty substance like oil or butter. "Many people find that hard boiled eggs go down easy," Dennett says.</p><p>In addition to being a good protein source, eggs don't contain any fiber. This makes them a <a href="https://badgut.org/information-centre/health-nutrition/goodness-of-eggs/" target="_blank" rel="noopener">good option</a> if you're having diarrhea or a flare-up of Crohn's disease or ulcerative colitis.</p><p>However, if gas is a problem for you, eggs may not be the best option - they contain sulfur, which can<a href="https://badgut.org/information-centre/health-nutrition/goodness-of-eggs/" target="_blank" rel="noopener"> create intestinal gas</a> for some people.</p><h2><strong>5. Chicken broth</strong></h2><p><strong><div type="image" title="broth" height="1414" width="2121" msid="84048558" hostid="261"></div></strong></p><p>Liquids are easier to digest because your intestines don't need to work hard to break them down. <strong>"</strong>If you want something hot and soothing, chicken broth can be nice," Dennett says.</p><p>But look carefully at the label of your broth - if there are a lot of spices, like curry or black pepper, you may want to skip it.</p><h2><strong>6. Canned vegetables</strong></h2><p><strong><div type="image" title="canned vegetables" height="1333" width="2000" msid="84048559" hostid="261"></div></strong></p>Related Article Module: Is canned food bad for your <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>? These are the healthiest canned options<p>Canned vegetables can be a good option during a digestive flare-up, as they have many of the same nutrients as fresh vegetables, but are easier to digest, Dennett says.</p><p>Fresh vegetables are high in hard-to-digest fiber, but <strong>"</strong>the canning process breaks down the fiber and skin enough that it's easy to digest," Dennett says.</p><h2>Insider's takeaway</h2><p>If you're having GI issues like nausea, pain, or diarrhea, eating an easy-to-digest diet can help soothe your symptoms. Foods like bananas, mashed sweet potatoes, and chicken breast are all nutritious and easily digested.</p><p>An easy-to-digest diet works well for brief flare-ups of IBD or from a virus, but it may not be nutritious enough to be a long-term solution. If you have chronic digestive issues, talk to your doctor to find a more permanent, sustainable meal plan to manage your symptoms long term.</p><a data-type="5f19e6f3191824587d795785">How to tell if you may have irritable bowel syndrome and how it's diagnosed</a><a data-type="5f076608f34d055efc2d3b07">The best natural remedies for a stomach ache, according to a gastroenterologist</a><a data-type="5e5d6782a9f40c1a79331135">What is a low residue diet and what you can eat on it</a><a data-type="5e1ce2f13ac0c93cf97458de">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a>

6 easy-to-digest foods for when you have stomach issues

<ul class="summary-list"><li>If you have insulin resistance, stick to a <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> full of healthy fats, fiber, and lean protein sources. </li><li>To reverse insulin resistance you can also try a low-carb or Meditteranean diet <keyword id="920545" type="PERSON" weightage="60" keywordseo="Meal-plan">meal plan</keyword>. </li><li>Foods to eat with insulin resistance include salmon, brown rice, vegetables, and avocados. </li></ul><p>About <a href="https://pubmed.ncbi.nlm.nih.gov/17967708/" target="_blank" rel="noopener">32% of the US population</a> has insulin resistance - a condition that means your body can't control blood sugar levels as well as it should.</p><p>When left unchecked, insulin resistance can lead to prediabetes, <a href="http://insider.com/metabolic-syndrome-diet" target="_blank" rel="noopener">metabolic syndrome</a>, or <a href="https://www.insider.com/what-is-diabetes" target="_blank" rel="noopener">type 2 diabetes.</a></p><p>However, insulin resistance can be managed, and in some cases, reversed through a healthy diet and exercise.  </p><h2>What you should eat with insulin resistance</h2><p>Insulin resistance is often caused by repeated spikes in blood sugar due to poor diet and <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword>. Therefore, to reverse insulin resistance, you must manage blood sugar levels and prevent them from rising and falling quickly. </p><p>The easiest way to do this is to avoid foods that cause blood sugar spikes in the first place. One of the biggest culprits is <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">simple carbohydrates</a> because your body converts these to glucose, aka blood sugar, faster than any other food. That's why <a href="https://www.insider.com/what-is-keto-diet" target="_blank" rel="noopener">low-carb diets</a> are some of the most highly recommended when it comes to reversing insulin resistance. </p><p>In fact, a small <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0165378" target="_blank" rel="noopener">2016 study</a> found eating three low-carb meals within 24 hours reduced insulin resistance by over 30% in postmenopausal women of a healthy weight.</p><p><strong>Important: </strong>Not all carbohydrates are created equal. Refined carbs like white rice, bread, and pasta cause blood sugar and insulin to rise <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/" target="_blank" rel="noopener">faster, causing blood sugar spikes,</a> than <a href="https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index" target="_blank" rel="noopener">complex carbs</a> like steel-cut oats, quinoa, and whole-grain bread.</p><p>Meanwhile, some doctors recommend <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">the Mediterranean diet</a> because, in addition to being low in simple carbs, it's also high in fiber and protein. If fiber and protein is paired with carbs, the body converts it to glucose more slowly, thereby minimizing blood sugar spikes. This can help explain why <a href="https://academic.oup.com/jn/article/148/1/7/4823705" target="_blank" rel="noopener">research</a> has found a high dietary fiber intake is associated with a 20% to 30% reduced risk of developing type 2 <keyword id="6359018" type="UNKNOWN" weightage="60" keywordseo="diabetes">diabetes</keyword>.</p><p>If you have insulin resistance, <a href="https://www.zoominfo.com/p/Jonathan-Clinthorne/2426113917" target="_blank" rel="noopener">Jonathan Clinthorne</a> - director of nutrition at <a href="https://www.thesimplygoodfoodscompany.com/node/5806" target="_blank" rel="noopener">Simply Good Foods</a> - recommends eating more:</p><ul><li><strong>Vegetables: </strong>They're rich in fiber and relatively low in net carbohydrates, which means blood sugar levels remain steady.</li><li><strong>Fatty fish: </strong>The <a href="https://www.insider.com/omega-3-benefits" target="_blank" rel="noopener">omega-3 fatty acids</a> in oily fish like salmon, albacore tuna, and herring have anti-inflammatory properties which help <a href="https://www.sciencedirect.com/science/article/abs/pii/S1471490603003363" target="_blank" rel="noopener">reduce inflammation</a> linked to i<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872768/" target="_blank" rel="noopener">nsulin resistance</a>.</li><li><strong>Extra-virgin olive oil:</strong> Heart-healthy monounsaturated fats like olive oil contain antioxidants that <a href="https://clinicaltrials.gov/ct2/show/NCT03891927" target="_blank" rel="noopener">activate insulin receptors</a>, thus helping to improve insulin sensitivity.</li><li><strong>Berries: </strong>Strawberries, blackberries, raspberries, and blueberries are all low on the GI index, meaning they don't cause spikes in blood sugar.</li><li><strong>Nuts and seeds: </strong>Since they're high in fiber and healthy fats, these foods slow the release of sugar into the bloodstream after a meal.</li></ul><p>According to Clinthorne, if you have insulin resistance avoid foods that can cause blood sugar spikes like:</p><ul><li><strong>Sweets</strong>, like cookies, cakes, and candy.</li><li><strong>Fried foods, </strong>like fries, mozzarella sticks, and fried chicken.</li><li><strong>Refined carbohydrates</strong>, like white bread, white pasta, and sugar. </li><li><strong>Other </strong><a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener"><strong>high-GI foods</strong></a><strong>, </strong>like watermelon, pineapple, corn flakes, corn pasta, rice cakes, and rice crackers </li></ul><h3>Diet tips for insulin resistance</h3><ul><ul><li><strong>Eat protein and healthy fats alongside carbohydrates</strong>, which slows the release of blood sugar you would normally experience from eating carbs alone, says Clinthorne.</li><li><strong>Eat more fiber</strong>, <a href="https://keatleymnt.com/about-keatley-mnt/our-practitioners/" target="_blank" rel="noopener">Gina Keatley</a>, a certified dietitian nutritionist at <a href="https://keatleymnt.com/" target="_blank" rel="noopener">Keatley Medical Nutrition Therapy</a>, recommends aiming for 25 to 38 grams per day </li><li><strong>Try </strong><a href="https://www.insider.com/intermittent-fasting-for-weight-loss" target="_blank" rel="noopener"><strong>intermittent fasting</strong></a>, which burns excess blood sugar and reduces insulin levels.</li><li><strong>Portion control</strong>: Malkoff-Cohen recommends filling half your plate with non-starchy vegetables, and the other half with equal parts lean protein and complex carbs.</li></ul></ul><ul><li style="list-style-type: none;"><h2>7-Day insulin resistance diet plan</h2></li></ul><p>Below is a sample meal plan designed by <a href="https://www.nyceatwell.com/about-deborah" target="_blank" rel="noopener">Deborah Malkoff-Cohen</a>, RDN, a certified nutritionist at <a href="http://www.nyceatwell.com" target="_blank" rel="noopener">NYC Eat Well</a>, specifically for people with insulin resistance. </p><p><strong>Important: </strong>Always consult with your doctor before trying a new diet, particularly if you have any preexisting conditions, to ensure that you can make these changes safely. Additionally, portion sizes will vary depending on your <a href="http://insider.com/how-many-calories-should-i-eat-a-day" target="_blank" rel="noopener">personal calorie needs</a>. </p><h3>Day 1</h3><p>f</p><div type="image" title="Pan-roasted salmon" height="900" width="1800" msid="84690114" hostid="261"></div><p><strong>Breakfast:</strong> 100-calorie whole-wheat English muffin with two poached, scrambled, or hard-boiled eggs.</p><p><strong>Lunch: </strong>Turkey burger on a whole-wheat bun accompanied by a side salad with vinaigrette.</p><p><strong>Dinner: </strong>Grilled or roasted salmon with ½ cup brown rice and a side of broccoli.</p><h3>Day 2</h3><div type="image" title="Shakshuka" height="1985" width="3970" msid="84690116" hostid="261"></div><p><strong>Breakfast:</strong> Parfait with ¾ cup plain Greek yogurt, ⅓ cup <a href="https://www.wholesomeyum.com/recipes/low-carb-granola-cereal-paleo-gluten-free-sugar-free/">keto granola</a>, 1 cup berries.</p><p><strong>Lunch: </strong>½ grilled cheese sandwich with 1 cup tomato soup.</p><p><strong>Dinner: </strong>Skillet shakshuka with two eggs.</p><h3>Day 3</h3><div type="image" title="Turkey Chili" height="1398" width="2797" msid="84690124" hostid="261"></div><p><strong>Breakfast: </strong>One whole-grain waffle, ½ cup whipped cottage cheese, ½ cup berries, one egg on the side.</p><p><strong>Lunch: </strong>Chicken lettuce wraps with hoisin sauce and water chestnuts.</p><p><strong>Dinner: </strong>1 cup crockpot turkey and bean chili.</p><h3>Day 4</h3><div type="image" title="Tuna salad" height="1060" width="2121" msid="84690132" hostid="261"></div><p><strong>Breakfast:</strong> 1 cup cottage cheese with 1 cup berries (and optional ⅓ cup <a href="https://purelyelizabeth.com/collections/keto">keto granola</a>).</p><p><strong>Lunch: </strong>Tuna salad on a low-carb wrap.</p><p><strong>Dinner: </strong>Two small ground chicken tacos on low-carb tortillas with black beans, corn, salsa, and avocado.</p><h3>Day 5</h3><p><strong><div type="image" title="apples with peanut butter" height="1060" width="2121" msid="84690139" hostid="261"></div></strong></p><p><strong>Breakfast: </strong>Low-carb wrap with 1 tablespoon peanut butter and 1 medium sliced apple</p><p><strong>Lunch: </strong>Two Asian-style glazed chicken drumsticks with a side of broccoli.</p><p><strong>Dinner: </strong>2 ounces soy, chickpea, or lentil pasta with tomato sauce and two chicken meatballs.</p><h3>Day 6</h3><div type="image" title="eggs avocado toast" height="1060" width="2121" msid="84690142" hostid="261"></div><p><strong>Breakfast: </strong>One slice sprouted grain toast topped with avocado and one or two soft-boiled eggs.</p><p><strong>Lunch: </strong>Mixed green salad with sliced turkey or tuna salad.</p><p><strong>Dinner: </strong>Rotisserie chicken with roasted green beans, mushrooms, and broccoli.</p><h3>Day 7</h3><div type="image" title="stir fry" height="883" width="1767" msid="84690149" hostid="261"></div><p><strong>Breakfast: </strong>Crustless spinach quiche.</p><p><strong>Lunch: </strong>Shrimp stir fry with mixed vegetables.</p><p><strong>Dinner: </strong>Tomato-based meat sauce with ground chicken over ½ cup brown rice.</p><h2>Insider's takeaway </h2>Related Article Module: 5 of the best foods to lower blood sugar and manage diabetes<p>Insulin resistance is a common and serious condition, which, if left unchecked, could develop into prediabetes or type 2 diabetes. However, with a proper diet, you can manage the condition or even reverse it. </p><p>As a general rule, stick to lean protein and high-fiber foods like whole grains, vegetables, and nuts. You should also avoid sugar and refined carbohydrates. If you're unsure how a food will impact blood sugar levels, check its GI index online via <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">Harvard Health</a> or <a href="https://glycemicindex.com/gi-search/" target="_blank" rel="noopener">The University of Sydney's database</a>.</p><p>The best way to determine which specific dietary changes will be most beneficial for you is to talk with your doctor.</p><a data-type="5f2d5932aee6a872c4550bfa">6 health benefits of fiber and how to add more to your diet</a><a data-type="601daf6e86b3791c4063a1ab">How to manage metabolic syndrome with a healthy 7-day meal plan recommended by a dietitian</a><a data-type="605515d9bf80af51c515434b">6 easy breakfast ideas recommended by dietitians for people with diabetes</a><a data-type="60590838b25116153d62b12a">6 healthy foods for people with diabetes to help manage blood sugar levels - and which foods to avoid</a>

How to reverse insulin resistance through diet and a 7-day meal plan to get you started

<ul class="summary-list"><li>No food is truly fat-burning, but some help with <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword> by increasing metabolism and satiety. </li><li>Thermic foods like eggs and cruciferous vegetables burn fat by taking your body longer to digest.</li><li>Some of the best fat-burning foods are green tea, salmon, apple cider vinegar, and lean chicken. </li></ul><p>While no food will truly burn fat, there are certain foods that may help you achieve a caloric deficit and lose weight. </p><p>These foods often contain one, or multiple, of the following criteria:</p><ol><ol><li><strong>A high thermic effect:</strong> Foods like legumes and nuts have a high thermic effect, meaning they take longer to digest and, in the process, your body burns more calories doing so.</li><li><strong>Anti-inflammatory properties:</strong> Inflammation can increase your risk of disease and weight gain, so it's best to focus on foods with anti-inflammatory properties like berries and fatty fish in order to combat the risk.</li><li><strong>Satiety: </strong>Satiety is the feeling of being full, and some foods will make you feel full for longer than others. Usually nutrient-dense foods loaded with fiber, healthy fats, and protein will offer more satiety than nutrient-poor foods.</li></ol></ol><p>Here is a breakdown of seven foods that may help you shed pounds according to the above criteria.</p><h2>1. Salmon</h2><div type="image" title="Salmon" height="1000" width="2000" msid="82448667" hostid="261"></div>Related Article Module: 6 science-backed benefits of omega-3 fatty acids and how to add more to your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword><p>Salmon contains <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/" target="_blank" rel="noopener">anti-inflammatory omega-3</a> fatty acids, and is also a great source of protein, which helps increase satiety, says <a href="https://beilnutrition.com/meet-elizabeth/" target="_blank" rel="noopener">Elizabeth Beil</a>, a registered dietitian nutritionist and founder of <a href="https://beilnutrition.com/" target="_blank" rel="noopener">Elizabeth Beil Nutrition</a>. </p><p>Four ounces of salmon contains about <a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/" target="_blank" rel="noopener">30 grams of protein</a>, which would make up about half the <a href="http://insider.com/how-much-protein-do-i-need-a-day" target="_blank" rel="noopener">recommended daily intake</a> for someone weighing 165 pounds.</p><p><strong>Important: </strong>The Academy of <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">Nutrition</keyword> and Dietetics <a href="https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf" target="_blank" rel="noopener">recommends</a> consuming at least 0.8 grams of protein per kilogram of body weight, which translates to 0.35 grams per pound. That's about 60 grams of protein a day for someone weighing 165 pounds.</p><p><strong>How to prepare it: </strong>Salmon can be grilled or baked and served with fresh vegetables and <a href="http://insider.com/brown-rice-vs-white-rice" target="_blank" rel="noopener">brown rice</a> for a well-rounded meal. Just be sure to cook it to <a href="https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart" target="_blank" rel="noopener">145 degrees Fahrenheit</a> for safe consumption. If you don't want to cook salmon at home, buy smoked salmon at the store and add it to salads or your morning toast, says <a href="https://www.providence.org/doctors/profile/992169-rajsree-nambudripad" target="_blank" rel="noopener">Rajsree Nambudripad</a>, MD, an integrative medicine specialist at <a href="https://www.providence.org/" target="_blank" rel="noopener">Providence St. Jude Medical Center</a>. </p><h2>2. Eggs</h2><div type="image" title="Eggs breakfast healthy" height="1059" width="2119" msid="82448672" hostid="261"></div><p><a href="http://insider.com/are-eggs-good-for-weight-loss" target="_blank" rel="noopener">Eggs</a> are another great source of protein, containing about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients" target="_blank" rel="noopener">six grams of protein</a> per serving. Protein-rich foods, like eggs, also have a high thermic effect, says <a href="https://search.missouristate.edu/people/dnovotny" target="_blank" rel="noopener">Daniela Novotny</a>, RD, a senior instructor of biomedical sciences at <a href="https://www.missouristate.edu/" target="_blank" rel="noopener">Missouri State University</a>.</p><p>"When eaten in the morning, eggs fill you up and give you energy, which helps control your cravings before lunch," Novotny says. </p><p>In fact, a small 2008 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/" target="_blank" rel="noopener">study</a> found participants who ate two eggs for breakfast five days a week for eight weeks experienced 65% greater weight loss and a 16% greater reduction in body fat, compared to the group that ate the same amount of calories in bagels for breakfast. </p><p><strong>How to prepare it: </strong>In addition to making a great breakfast, Beil says, eggs can be hard-boiled and kept in the fridge for a quick snack or topping for salads. </p><h2>3. Cruciferous vegetables</h2><div type="image" title="Foods that cause bloating" height="1627" width="3254" msid="82448677" hostid="261"></div><p>Cruciferous vegetables belong to the <a href="https://health.clevelandclinic.org/crunchy-and-cruciferous-youll-love-this-special-family-of-veggies/" target="_blank" rel="noopener">cabbage family (Brassicaceae)</a> and include:</p><ul><li>Broccoli</li><li>Cauliflower</li><li>Brussel sprouts</li><li>Cabbage</li><li>Kale</li><li>Collard greens</li><li>Arugula</li></ul><p>Cruciferous vegetables are low in calories, but <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">high in fiber</a>, which helps you feel fuller longer and decreases overall caloric intake, resulting in weight loss.</p><p>"Fiber adds a lot of bulk to the contents of our meals, which can slow down digestion, thereby leading to a feeling of being full," Novotny says. </p><p><strong>Note: </strong>One cup of broccoli has about two <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/555389/nutrients" target="_blank" rel="noopener">grams of fiber</a>. The National Academies, formerly known as the Institute of Medicine, <a href="https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber" target="_blank" rel="noopener">recommends</a> a daily intake of 14 grams of fiber per 1,000 calories.</p><p>These vegetables also contain key minerals and nutrients your body needs, like <a href="http://insider.com/healthy-fruits-and-vegetables" target="_blank" rel="noopener">phytonutrients</a>, which can <a href="https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables" target="_blank" rel="noopener">reduce inflammation</a>.</p><p><strong>How to prepare it: </strong>If you don't like to eat plain veggies, you can blend kale or arugula in smoothies or add them to salads, Nambudripad says. </p><p><strong>Important: </strong>Consuming large amounts of cruciferous vegetables can cause <a href="https://www.insider.com/how-to-get-rid-of-bloating" target="_blank" rel="noopener">bloating and gas</a>, so if you experience frequent bloating or have <a href="http://insider.com/do-i-have-ibs" target="_blank" rel="noopener">irritable bowel syndrome (IBS)</a>, you may need to reduce your intake. </p><h2>4. Apple Cider Vinegar</h2><div type="image" title="apple cider vinegar salad weight loss" height="1060" width="2121" msid="82448680" hostid="261"></div><p><a href="https://www.insider.com/apple-cider-vinegar-weight-loss" target="_blank" rel="noopener">Apple cider vinegar</a> is fermented apple juice and studies show it may have a <a href="https://www.nature.com/articles/ijo2013157?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=3_nsn6445_deeplink_PID100024933&amp;utm_content=deeplinkent=deeplink" target="_blank" rel="noopener">modest effect</a> on weight loss, Novotny says. Though more substantial research is needed to draw definitive conclusions.</p><p>However, in a 2018 <a href="https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483" target="_blank" rel="noopener">study</a>, participants on a reduced-calorie diet who drank two tablespoons of apple cider vinegar with lunch and dinner lost significantly more weight in 12 weeks than those who did not take apple cider vinegar. </p><p><strong>How to prepare it: </strong>Apple cider vinegar erodes tooth enamel, so dilute it in water before drinking, and limit consumption to one to two tablespoons a day, Novotny says. You can also use it to make your own salad dressing with olive oil, garlic, and dijon mustard. To help with weight loss, <a href="https://www.insider.com/apple-cider-vinegar-weight-loss" target="_blank" rel="noopener">consume apple cider vinegar before a meal</a> since some studies show it can increase satiety. </p><h2>5. Spicy Food</h2><div type="image" title="fish tacos" height="1000" width="2000" msid="82448681" hostid="261"></div>Related Article Module: 5 science-backed benefits of eating spicy food and how it can help you burn calories and live longer<p>Spicy foods increase heart rate and raise body temperature, which causes you to <a href="https://www.insider.com/is-spicy-food-good-for-you#:~:text=Studies%20have%20found%20that%20spicy,risk%20factor%20for%20heart%20disease." target="_blank" rel="noopener">burn more calories</a>, thus helping with <a href="https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/april/spicy-foods" target="_blank" rel="noopener">weight loss</a>. </p><p>The spicy chemical compound capsaicin - found in chili peppers like jalapeño, cayenne, and habanero - has been shown to help the body burn about <a href="https://pubmed.ncbi.nlm.nih.gov/22634197/" target="_blank" rel="noopener">50 extra calories a day</a>. Additionally, capsaicin acts as an <a href="https://pubmed.ncbi.nlm.nih.gov/22634197/" target="_blank" rel="noopener">appetite suppressant</a>.</p><p><strong>Important: </strong>Spicy foods <a href="https://www.health.harvard.edu/diseases-and-conditions/what-to-eat-when-you-have-chronic-heartburn" target="_blank" rel="noopener">trigger symptoms</a> for people with certain gastrointestinal issues, like gastroesophageal reflux disease (acid reflux). Hot peppers containing capsaicin can also burn your eyes or face. Therefore, it's best to wear gloves when handling them. </p><p>Other spices like <a href="http://insider.com/ginger-benefits" target="_blank" rel="noopener">ginger,</a> cumin, <a href="http://insider.com/health-benefits-of-turmeric" target="_blank" rel="noopener">turmeric</a>, coriander, chili powder, and cinnamon can also help boost metabolism, Nambudripad says. <a href="https://www.insider.com/cinnamon-benefits" target="_blank" rel="noopener">Cinnamon</a> in particular contains a certain flavonoid called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/" target="_blank" rel="noopener">quercetin</a>, which can decrease inflammation in the body. </p><p><strong>How to prepare it: </strong>Use these spices when preparing foods. For example, sprinkle cayenne on scrambled eggs or add it to curries. </p><h2>6. Lean Chicken</h2><div type="image" title="chicken breast" height="1931" width="3863" msid="82448682" hostid="261"></div><p>Lean chicken is <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048095" target="_blank" rel="noopener">low in fat and calories</a>, and a great source of protein to keep you fuller longer, Novotny says. <a href="https://ask.usda.gov/s/article/How-do-I-choose-lean-meat-and-poultry" target="_blank" rel="noopener">Lean pieces</a> of chicken like boneless, skinless chicken breasts contain less fat than chicken wings or drumsticks. </p><p>A <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1632332/nutrients" target="_blank" rel="noopener">3.5 ounce serving of boneless, skinless chicken breast</a> contains: </p><ul><li>20 grams of protein, </li><li>One gram of fat</li><li>98 calories </li></ul><p><strong>How to prepare it: </strong>Cook chicken to <a href="https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart" target="_blank" rel="noopener">165 degrees Fahrenheit</a> before consuming. You can slice cooked chicken breast and add it to salads, or eat it with vegetables and whole grains for a well-rounded meal.</p><p>"One thing I see a lot is if you eat plain chicken for every meal, you will get bored and want something else, this is when I see people toss the diet out the window, so adding in variety is key," Beil says. </p><h2>7. Green Tea</h2><div type="image" title="green tea benefits" height="974" width="1949" msid="82448683" hostid="261"></div><p>In terms of weight loss, green tea contains <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/" target="_blank" rel="noopener">epigallocatechin gallate (EGCG)</a>, an antioxidant that may activate your metabolism and enhance fat burning, Nambudripad says. However, the research around green tea and weight loss is limited and more studies are needed Beil says.</p><p>A small 2008 <a href="https://academic.oup.com/ajcn/article/87/3/778/4633440" target="_blank" rel="noopener">study</a> found participants who took green tea extract experienced 17% more fat burning while bicycling than those who took a placebo. </p><p><strong>How to drink it: </strong>How much green tea you should drink a day to potentially help with weight loss has not yet been determined, Novotny says, but research has shown two to three cups a day <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/tea/" target="_blank" rel="noopener">may offer health benefits</a> like a reduced risk of heart disease and type 2 diabetes. </p><h2>Insider's takeaway </h2><p>Some foods, like lean chicken, salmon, and cruciferous vegetables may help promote weight loss due to their thermic effect and high protein and fiber content, which can help you feel fuller longer and consume fewer calories. </p><p>Weight loss is complex and factors like age, genetics, sleep, stress, and medications can influence how easy or difficult it is for an individual to lose weight. While these foods can help, consuming a balanced diet rich in whole grains, lean proteins, and vegetables while increasing physical activity is more likely to help you lose weight than restricting yourself to only a certain list of foods, Novotny says. </p><a data-type="5ec153003ad8611c4777f405">How to lose weight and keep it off with the right diet and mindset</a><a data-type="609417b16381684e9d264871">How to get abs fast: The 3-step guide to building a six pack, according to personal trainers</a><a data-type="5ff490fe40af4d4f857af182">6 easy ways to start eating healthy, according to dietitians</a><a data-type="601323b95258d102ca165808">Yes, eggs can help you lose weight - here's how to eat them as part of a healthy diet</a>

7 foods that help you burn fat and lose weight, according to dietitians

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd65e6da811eb6dd2626c-1200-924/watch-most-dangerous-toys.jpg" border="0" alt="WATCH most dangerous toys"><p class="source"><span>REUTERS/Brian Snyder </span></p><p class="caption">James Schwartz, director of World Against Toys Causing Harm (W.A.T.C.H.) demonstrates the "Air Storm Firetek Bow" toy during a news conference.</p></img></div><p></p></div></div>World Against Toys Causing Harm (<a href="http://toysafety.org/">W.AT.C.H.</a>) has released its annual "<a href="http://toysafety.org/toy-safety/2014-10-worst-toy-list/">10 Worst Toys</a>" list, just in time for the holiday season.</p>
<p>The toys on this year's list spanned age groups from infants to eight- year-olds, and included all types of toys from a colorful hedgehog doll to a "battle hammer" for three years olds.</p>
<p>"Toy guns, bottle rockets, and bows and arrows on the list this year may seem exciting and intriguing to children, but have the real potential to lead to tragic, sometimes deadly consequences," W.A.T.C.H. said in a press release. </p>
<p>The "worst" toy this year, according to the list, was the Air Storm Firetek Bow, which shoots glowing arrows 145 feet. W.A.T.C.H. says the warnings weren't adequate, though we can see how kids would love it.</p>
<p>A more sobering toy on the list was the Swat Electric Machine Gun, which comes with a warning that it could be mistaken for a real weapon - <a href="http://www.nbcnews.com/news/investigations/feds-probe-fatal-police-shooting-black-man-ohio-wal-mart-n210646">something that does tragically happen</a>.</p>
<p>See the full list below. </p>
<h3>1. Air Storm Firetek Bow, $15-$24.97</h3>
<p>Marketed to children eight and above, the warnings on this toy include not pulling back arrows "at more than half strength" (even though they can fly up to 145 feet) and not playing in complete darkness even though the illuminated arrows are designed for "night or day."</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd323eab8eaa155e8f0b5-1200-924/2014-11-19t152906z_1_lynxnpeaai0oe_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 firetek bow"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>2. Radio Flyer Ziggle, $39.99</h3>
<p>Children between three and eight years old apparently are supposed to swerve and spin on this thing. Since children are encouraged to play on it outside, W.A.T.C.H. says a car could hit the child since the toy is low to the ground.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd3236bb3f795687f91b3-1200-924/2014-11-19t152906z_1_lynxnpeaai0pa_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 ziggle"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>3. Catapencil, $3.99</h3>
<p>"Because the pencil is mightier than the sword" is what the packaging says, but W.A.T.C.H. warns that "sharpened pencils should not be marketed as playthings, much less a miniature slingshot-style launcher."</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd323eab8ea5856e8f0c1-1200-1715/2014-11-19t152906z_1_lynxnpeaai0oo_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 catapencil"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>4. The Alphabet Zoo Rock &amp; Stack Pull Toy, $19.99</h3>
<p>This may seem like a fun toy for babies (18 months and over), but there is a choking hazard. According to W.A.T.C.H., there's a possibility of strangulation since the cord is 20 inches long, and not the standard 12 inches the industry requires for safety.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd31f69bedd735252ca22-1200-924/2014-11-19t152906z_1_lynxnpeaai0p7_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 pull toy"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>5. Swat Electric Machine Gun, $9.99</h3>
<p>This replica of a real weapon was designed for the amusement of kids ages five and older. But the packaging warns that "this product may be mistaken for an actual firearm by law enforcement officers and others." This isn't just scary for kids - <a href="http://www.nbcnews.com/news/investigations/ohio-wal-mart-where-cops-shot-black-man-pulls-pellet-n215156">it's scary for adults</a>, too.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd32369beddf24b52ca25-1200-924/2014-11-19t152906z_1_lynxnpeaai0oi_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 swat assault rifle"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>6. Wooden Instruments, $9.97</h3>
<p>There are no warnings on the packaging for these cute, eco-friendly instruments, but W.A.T.C.H. is nervous about the drumstick. "The manufacturer provides no warnings regarding the slender, rigid approximately 4½" long drumstick, which has the potential to be mouthed and occlude a child's airway," it says.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd31feab8ea825fe8f0ad-1200-924/2014-11-19t152906z_1_lynxnpeaai0p4_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 wooden instruments"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>7. Bottle Rocket Party, $14.99</h3>
<p>It should be pretty obvious why these bottle rockets (for children eight and above) could be bad news. The kit warns that the rockets should be played with "under the strict supervision of adults" and comes with yellow caution tape, but no safety goggles for "rocketeers," according to W.A.T.C.H.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd31f6da811bb5fd2626f-1200-924/2014-11-19t152906z_1_lynxnpeaai0or_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 bottle rocket party"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>8. LIL' Cutesies! Best Friends Doll, $4.84 - $7.99</h3>
<p>This doll - touted as "the perfect friend for your little one" (ages 2+) - comes with a decorative bow made with ribbon that can detach and poses a choking hazard, according to W.A.T.C.H.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd31f69bedd785252ca24-1200-1715/2014-11-19t152906z_1_lynxnpeaai0ol_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 best friends doll"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>9. True Legends Orcs Battle Hammer, $14.49</h3>
<p>This hard plastic hammer is marketed for kids three years old and over, but measures almost two feet in length. Despite the fact that wielding such a hammer has the potential to cause blunt impact injuries, there are no warnings or cautions with this toy.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd31f6da8119f66d2626a-1200-1715/2014-11-19t152906z_1_lynxnpeaai0ou_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 battle hammer"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<h3>10. The Colored Hedgehog, $10.99</h3>
<p>This soft, colorful hedgehog is sold for infants, but can cause a choking hazard since its long hair is not "adequately rooted" and can be easily torn off and eaten, according to W.A.T.C.H.</p>
<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/546cd31fecad048002f5f123-1200-1715/2014-11-19t152906z_1_lynxnpeaai0p1_rtroptp_4_us-usa-toys-hazards.jpg" border="0" alt="dangerous worst toys 2014 The Colored Hedgehog"><p class="source"><span>REUTERS/Courtesy W.A.T.C.H.</span></p></img></div><p></p></div></div></p>
<p>You can read through all of the warnings and see the toys at the <a href="http://toysafety.org/toy-safety/2014-10-worst-toy-list/">W.A.T.C.H. website</a>.</p>

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