The Top 8 Fruitful Health Benefits Of Limes

Limes are often overlooked in a world full of lemons, but the little green fruits have just as much merit as their larger yellow cousins, and offer something a little different within the citrus family. Recipes that call for lemons can almost always be substituted for limes, and vice versa, although substituting will make the food taste a little different. Besides the fact that limes are bursting with delicious, zesty flavor, they are also packed full of health-boosting nutrients that look after our bodies from the inside out…

All About Limes

These little green round citrus fruits are a little stronger but slightly less sour than lemons, and are often used to enhance flavors or add a zesty touch to a meal. They grow on thorny, scrubby evergreen trees called ‘lime trees’, which can grow to around 17-feet high. Limes are commonly used as an ingredient in Thai, Vietnamese and Mexican cuisine and grow all-year-round in tropical climates. They are extremely nutritious and versatile, used in food, cosmetics and cleaning products. They are generally around 3 to 6cm in diameter and the juice of just one of these flavorful fruits holds more than 30% of your recommended daily vitamin C intake.

The word ‘lime’ is of Arabic origin, although it is believed the fruit originated in Southeast Asia. Persian and Arab traders are understood to have introduced limes to India and the Middle East, before they were brought to France and Italy by returning 13^th century crusaders. Mexico is now the world’s largest producer and consumer of limes.

Nutritional Information

Despite their size, limes are extremely flavorful and come with plenty of valuable nutrients. The juice of one lime, which is about 67 grams, is made up of 20 calories, 7 grams of carbohydrate, 2 grams of dietary fiber and 32% of your daily recommended vitamin C intake. Vitamin C is fundamental to the body’s connective tissue development, which includes the healing of wounds and blood vessel wall support. Besides vitamin C, there are other important micronutrients in lime juice, in lesser amounts, including magnesium, phosphorus, calcium, potassium, and vitamins A and B.

Limes are rich in flavonoids, which are pigments that give plants their color. These flavonoids, which are strong and potent in citrus fruits, act as powerful antioxidants, helping to protect the body from free radicals that can damage healthy cells. The citric acid in sour limes, which gives them their tart taste, also has its nutritional benefits.
In a study published in the Journal of Nutritional Science and Vitaminology, which looked at the antibacterial activity of lime juice against harmful bacteria, scientists found it was effective in decreasing the spread of bad bacteria. Researchers concluded that fresh lime juice may be effective in preventing certain bacterial infections.

Health Benefits Of Limes

Eating all kinds of fruits and vegetables has been associated with increased overall health and a reduced risk of a number of lifestyle-related health conditions. Lime juice, and vitamin C, which is abundantly available in lime juice, are believed to minimize the risk of a number of health problems and ailments, including obesity, diabetes and heart disease, as well as improve the immune system and promote healthy hair and skin.

1. Limes May Decrease The Risk Of Obesity

Like warm lemon water, a glass of warm water with the juice of one lime works as a refreshing antioxidant-rich drink that may aid weight loss. This is because the citric acid in lime juice might be able to help the body burn fat. Lime juice in general is a healthy, weight-conscious option when compared to more common fruit juice choices, such as orange juice, because it provides vitamins with very few calories and sugar. By switching from sweeter, more calorie-dense juices and drink options to lime juice, you can almost trick the body into being satisfied with a flavorful, sweet drink without those extra calories!

2. Limes May Lower The Risk Of Diabetes

Citrus fruits, including limes, are considered ‘super foods’ when it comes to managing diabetes. This is because the high levels of soluble fiber in limes help regulate the body’s sugar absorption into the blood, reducing the risk of a blood sugar spike. This soluble fiber is found in the peel, juice and pulp of limes, meaning the more of the fruit you can consume, the better. Soluble fiber might also help lower blood pressure and reduce ‘bad’ LDL cholesterol, which can clog arteries. The low glycemic index of limes also means the fruit will not cause glucose levels to spike unexpectedly.

3. Limes Promote Heart Health

The soluble fiber found in limes, which can help diabetics maintain their blood sugar levels, is also known to eliminate the presence of LDL cholesterol, known as ‘bad cholesterol’, and lower blood pressure. It is also known to cut down on blood vessel inflammation, which can help prevent heart disease, heart attacks and strokes. Limes are rich in vitamin C, which is linked to a reduced risk of cardiovascular disease, while low levels of vitamin C in the blood is linked to an increased risk of stroke.
According to a UK study from the University of East Anglia in Norwich, consuming higher amounts of citrus fruits may lower women’s risk of suffering an ischemic stroke. This was one of the first studies to examine the results of consuming flavonoid subclasses, which are found in fruits, vegetables, dark chocolate and red wine, and how they might affect the risk of stroke. In this case, researchers concluded that flavonoids may provide some protection against ischemic stroke by improving blood vessel function and offering an anti-inflammatory effect.

4. Limes Can Help Prevent Asthma

The vitamin C in limes can help prevent asthma and allergies. A number of studies have found vitamin C consumption to have positive effects on pulmonary function tests, decreased respiratory infection, improved white blood cell function and motility, and bronchoprovocation challenges with methacholine, histamine or allergens.
There are a number of natural remedies for reducing asthma and allergy outbreaks and wheezing. One recommendation is to consume a tablespoon of freshly squeezed lime or lemon juice every morning to prevent symptoms from cropping up.

5. Limes Increase Iron Absorption

One of the most common nutrient deficiencies in the developed world is iron, which is a leading cause of anemia. Foods that are high in vitamin C, like lime, can be paired with iron-rich foods to maximize the body’s ability to absorb dietary iron. This can be achieved by drinking lime juice with an iron-rich meal, or by adding lime as an ingredient to a meal with iron-rich food in it. Foods high in iron include red meat, poultry, seafood, beans, and dark green leafy vegetables, like spinach.

6. Limes Enhance The Immune System

Vitamin C is well-known as a powerful immune system booster that can help combat cold and flu germs. Because the immune system is strongly influenced by nutrient intake, a vitamin C deficiency can result in reduced resistance to certain pathogens, while a greater supply can enhance a number of immune system parameters. That’s why fruits and vegetables high in vitamin C are an extremely important part of your diet all-year-round – to help keep your health and immune system in tiptop shape. A glass of warm lime or lemon water every morning is a great way to consistently get a vitamin C boost into your diet.

7. Limes Boost Skin Health

Vitamin C has powerful antioxidant properties, which play an important role in the production of collagen, strengthening the capillaries underneath the skin, and increasing circulation, which can help prevent lines, cellulite and varicose veins. Ascorbic acid has beneficial effects on skin cells, when taken in both dietary and topical form. The juice of one lime, for example, provides 32% of your daily recommended intake of vitamin C, which helps build and maintain collagen. Some studies have shown that vitamin C may even prevent and treat ultraviolet-induced photo-damage.

Lime juice and the natural oils from the peel are very beneficial to the skin, whether consumed or applied externally. The antioxidants in lime rejuvenate tired skin and protect it from infections. It can be used as an exfoliator because its acids remove dead skin cells and can help reduce rashes. There are a number of natural skin scrub, bath soak and moisturizer recipes available that use lime as a nourishing, skin-tightening ingredient for a radiant complexion. This DIY mask combines lime and oatmeal to diminish the appearance of skin pigmentation…

8. Limes Promote Healthy Hair

The healing properties in lime juice can be extended to hair health, especially when combined with other natural ingredients. The acid in lime juice can be used to help treat and rid the hair of dandruff. Simply add some lime juice to water and use the solution as a final rinse after washing your hair. You will find the lime will also condition your hair, giving it a healthy, natural shine, while removing excess oils from the scalp. There are a few ways you can add lime into your haircare routine for strong, shiny locks.

Recipes

Limes can be used in both sweet and savory meals to enhance and adjust the flavor, or add a nice zingy bite. Popular uses include cooking white fish with sliced limes on top or squeezing it on cooked fish and Thai curries. It can be used in herbal tea, as a base in salad dressings and marinades or as a zesty ingredient in desserts. Try these healthy sweet and savory lime recipes to get your dose of vitamin C…

Lime Cilantro Swordfish Kebabs – This is a fantastic barbecue option that is a bit more creative than traditional shrimp or chicken skewers (or steak and hamburgers for that matter!). Swordfish is similar to tuna steak in that it is rather meaty compared to other fish. However, unlike tuna, which actually looks quite like steak, swordfish has a lovely white fish color, and grills beautifully, without sticking. The marinade used in this recipe is quick to whip up and very versatile – the vegetables can be swapped and changed depending on what is seasonal. And there’s nothing better than a tangy, limey fish option at a barbecue to win over your guests!
Grilled Pineapple Lime And Chilli Salad – This quinoa salad is bursting with sweet, spicy and tangy flavors – perfect for a light summer meal. The lime, chilli and olive oil-based dressing complements the sweet pineapple perfectly, and the quinoa gives it the substance it needs to be a satisfying lunch or dinner.

Guacamole – The thing about guacamole is that we often buy it premade and dip salty corn chips in it while sipping on margaritas. So perhaps you don’t think of it as a healthy option. But, on the contrary, guacamole is made from some of the healthiest ingredients on the planet – avocado, lime and garlic, and you don’t need nachos to accompany it. It makes the perfect side to poached chicken and salad, or spread on grainy toast for breakfast or lunch. This guacamole recipe features cilantro, onion and tomato alongside lime, garlic and avocado, for a flavorful, healthy and filling dip.
Lime Cilantro Spinach Smoothie – Anyone who loves cilantro, ginger and lime will love this energizing smoothie that will have you feeling revived, healthy and ready to take on the world! It is a great drink to aid digestion and boost the immune system, and with the avocado and banana, it will keep you nice and full.

Raspberry Lime Chia Oatmeal – This delicious breakfast definitely takes the bland out of oatmeal. Bursting with a beautiful bright, pink color as well as sweet and zesty flavors, it’s the perfect cheerful way to start your day. Oatmeal is a great breakfast option because it doesn’t cause a sugar spike and will keep your full for hours.
Raw Key Lime Tart – We couldn’t have a lime blog without a key lime tart recipe. Unlike the original key lime pie dessert, which is full of traditional unhealthy ingredients like sugar, butter and condensed milk, this recipe is packed full of healthy, wholesome ingredients for a filling, nutritious sweet treat. This dessert takes just 15 minutes to put together, with a nut, coconut and date crust and a creamy lime filling made from cashews, coconut oil, maple syrup, and, of course, limes.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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What Are Saturated Fats? Get The Skinny On This Controversial Fat

There is a lot of controversy surrounding saturated fats. So much so that today the average American has no idea what foods are truly “good” and which ones are “bad.” So what’s the deal? Are saturated fats bad for us? Well, for centuries, top health organizations and doctors told us they were. They told us to avoid this type of fat because consuming it could lead to heart disease. Then, of course, there is the fear that eating saturated fat will make us fat. Today, though, leading health care officials are debunking those beliefs.

What Are Saturated Fats?

In general, fats are a macronutrient that our bodies need in order to function properly. As you probably already know, there are several different types of fats – some are considered “good” while others are labeled “bad.” The difference between fats lies in their molecular structure. To put it scientifically, saturated fats are molecules that have no double bonds between carbon molecules. Rather, they are saturated with hydrogen molecules.
From a non-scientific standpoint, saturated fats are typically solid at room temperature. They are commonly found in animal meats, butter, cream, cheese, milk, coconut oil, palm oil, and dark chocolate (just to name a few sources).

When Did Sat Fats Become The Enemy?

It all started back in 1953 when a man named Dr. Ancel Keys published a study that compared saturated fat intake to heart disease mortality. He had a theory called the “Diet-Heart Hypothesis.” He believed since saturated fats raised cholesterol, and high cholesterol levels increased a person’s chance of heart attack, consuming saturated fats must lead to heart attacks.
Keys went to several different countries to view diet trends and heart disease rates. He found a few that seemed to support his belief. However, he ignored data from upwards of 16 other countries that didn’t fit his theory. In fact, to date, there are a number of tribes around the world that are living proof his theory is incorrect. Despite Keys not having any hard science-backed evidence (he based his findings on assumptions/ observational data), his theory became a popular one. It was even backed by the American Heart Association and turned into public policy, as pointed out by journalist Nina Teicholz. Watch her fascinating TED Talk to find out more about Keys’ theory and why the government still insists that saturated fats are the enemy. This truly is a revealing video and I recommend watching it to the end.  Let’s Talk Cholesterol
Here’s the thing about cholesterol – just like fats, not all cholesterol is created equal. There is Low-Density Lipoprotein (LDL) cholesterol, which is often referred to as “bad” cholesterol and linked to an increased risk of heart disease. Then there is High-Density Lipoprotein (HDL) cholesterol, which is known as “good” cholesterol and linked to a decreased risk of heart disease. Your body needs HDL cholesterol to function properly. In fact, having too low cholesterol levels has been linked to poor brain health, heart disease risk, hormone imbalance, and much more.
When researchers first noticed that consuming saturated fats raised cholesterol levels, they were referring to “total cholesterol,” which is somewhat of a skewed marker. You see, “total cholesterol” refers to both LDL and HDL. It’s important to note that saturated fats do contain good cholesterol. So when Dr. Keys created the “Diet-Heart Hypothesis,” he was actually including beneficial cholesterol in his findings.
But that’s not all.
New research shows that LDL cholesterol may not be that harmful all the time. Researchers have found that eating saturated fat can actually change the size of LDL particles from small and dense to large. This is very important because while small and dense particles can easily penetrate the arterial wall, become oxidized, and increase your risk of heart disease, large particles can’t. Since large LDL particles cannot easily penetrate the arterial wall, they are considered benign and don’t generally increase your risk of heart disease.

What Researchers Are Really Saying About Saturated Fats

Now that you know more about the cholesterol found in saturated fat, let’s take a look at a few studies.
In 2014, researchers looked at data from 76 different studies and more than half a million participants. Despite the large pool of people, they found absolutely no link between saturated fat consumption and heart disease.
A similar review was done in 2010 where researchers reviewed the findings from 21 different studies and nearly 350 thousand participants. They didn’t find a link between saturated fat intake and coronary heart disease, stroke, or cardiovascular disease.

In one 2011 study, researchers found that participants who replaced saturated fats with unsaturated fats experienced a reduced risk of cardiovascular events by 14 percent. There was no clear impact on death rates, though. These findings don’t prove that saturated fats are harmful or lead to cardiovascular events, rather, they simply show that unsaturated fats have a more protective effect.
There are countless other studies that have been conducted on the relationship between saturated fats and cardio events. Researchers keep reaching the same conclusion — there really is no link. Despite all of these findings, though, the governments and federally funded health organizations are still telling people to lower their intake of saturated fats. They recommended people consume less than 10 percent of their daily calories from saturated fats, which many researchers argue is simply not enough. Well-respected doctor Joseph Mercola pointed out several healthy tribes around the world who eat diets filled with between 60-70 percent saturated fats. He also noted that human breast milk, which is extremely healthy for developing newborns, contains 54 percent saturated fat.

So If Saturated Fat Isn’t The Real Problem, What Is?

Heart disease is the number one killer in the United States. With how prevalent it is now, it’s hard to believe that years ago it really wasn’t a common disease. So why the rise?
Between our pasta, pizza, cookies, cake, and soda, today, the standard American diet is loaded with carbohydrates and sugar. According to researchers:

“Replacement of saturated fat by carbohydrates, particularly refined carbohydrates and added sugars, increases levels of triglyceride and small LDL particles and reduces high-density lipoprotein cholesterol.”

The body reacts to carbohydrates much differently than it does to fats. Science shows a diet high in carbohydrates and sugar leads to heart disease, obesity, insulin resistance, inflammation, poor gut health, and a slew of other health problems.
It’s interesting to point out that since the low-fat guidelines were put into place, heart disease and diabetes have skyrocketed.

Not All Fats Are Friendly

As I mentioned earlier, there are several different types of fat. We can break them down into four different categories.
Saturated Fats – This is the type of fat we’ve been discussing. It’s typically solid at room temperature and is found in aminal meats, butter, cream, milk, cheese, and some tropical oils. While it’s been known as a “friendly fat” for decades, new research shows saturated fats aren’t harmful.
Polyunsaturated Fats – These are your omega-3 fatty acids and omega-6 fatty acids. Omega-3 fats (found in fish and seeds) are extremely healthy and have been known to support heart health, improve mental health, and boost mood (among many other positive things). Omega-6 fats, on the other hand, are found in vegetable oils, such as corn oil, sunflower oil, and soybean oils. They are also used in commercial snack foods and salad dressings. While Omega-3 fats fight inflammation, Omega-6 can cause it. I don’t want to make it seem like you should never consume Omega-6 fats. In fact, Omega-6s do have a place in a healthy diet. They just have to be eaten in a healthy proportion to Omega-3s. Most experts agree the Omega 6:3 ratio should range from about 1:1 to 5:1. Unfortunately, though, the ratio of the current American diet ranges from about 10:1 to 15:1. This can lead to a slew of health problems such as cancer, heart disease, and inflammatory conditions like arthritis.
Monounsaturated Fats – Olive oil is one of the most common monounsaturated fats. This type of fat is also called a “good” fat.
Trans Fats – Trans fats are the bad guys that you want to stay away from. They can negatively impact your body’s cells and are linked to health issues. Unlike the other fats mentioned on this list, trans fats aren’t natural. Rather, they are formed when hydrogen is added to vegetable oil during food processing in order to make it solidify. This process is known as hydrogenation and lengthens the shelf life of food.

Tips To Keep Your Heart Healthy

1. Ditch the processed foods that are loaded with carbohydrates/sugar. 
2. Avoid artificial sweeteners.
3. Eat plenty of fresh vegetables and some fruits. 
4. Always go organic if possible.
5. Limit unhealthy fats and focus on eating healthy fats/protein.
6. Eat fermented foods that are rich in probiotics.
7. Take a daily probiotic supplement. 
8. Workout regularly. Just 30 minutes of cardio a day can make a huge difference!
9. Work to repair your gut.
10. Stay hydrated.

How To Check Your Cholesterol

Checking your cholesterol levels is easy. All you need to do is go for a basic blood test, which can be ordered by your doctor. If you need to check your levels regularly, there are also at-home kits that you can buy.
If you are 20 years or older and have not been diagnosed with cardiovascular disease, it’s recommended to have your cholesterol levels checked every four to six years.

Always Think Of Your Own Body

Whenever you are making changes to your diet, it’s best to consult with your doctor first. While researchers call saturated fats harmless for the average person, not everyone’s body is the same. What works for one person may not work for another. Perhaps you are on a medication that doesn’t react well with fat. There are also certain medical disorders that require people to eat a low-fat diet. Always think of your own body and health status first.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Top 50 Heavenly Healthy Chocolate Dessert Recipes

When it comes to nutritious sweets, it’s hard to go past healthy chocolate desserts. We’ve searched the internet far and wide, and found 50 of the best original chocolate recipes from food bloggers around the globe that pack a lot of nutritional punch. Get your taste buds ready, because they’re in for a treat!

Dessert For Breakfast (Because, Why Not!)

Chocolate Banana Nut Overnight Oats – You can’t beat overnight oats for a filling, nutrient-dense breakfast when you have to race out the door. And what could make them even more satisfying? Chocolate, of course! Give yourself a reason to jump out of bed in the morning with these easy-to-prepare jars of goodness. The mixture of banana and chocolate with crunchy almonds and walnuts provides plenty of healthy fats, antioxidants, potassium, vitamins and essential nutrients to get you through a busy morning. 

Chocolate Overnight Oats – Healthy, filling, satisfying and indulgent! This is another overnight chocolate oats recipe that gives you a fantastic grab-and-go option for busy mornings. Made with rich, creamy, filling ingredients, including avocado, almond milk and oats, with delicious chocolate and sweet agave nectar, you’ll have something to look forward to when your alarm sounds!

Delicious Chocolate Vanilla Semolina – It’s hard to beat warm semolina on a cold winter’s morning. This hearty sweet breakfast is traditionally made with dairy milk and sugar as an alternative to porridge oats. This version is made healthier with almond milk and agave nectar, with the added flavors of dark chocolate, vanilla bean paste and delicious toppings of raspberries, pomegranate seed, cocoa nibs and pistachios.

Chunky Monkey Overnight Oats – Easy, filling and extremely tasting, these overnight oats call for protein-rich Greek yogurt, fiber-rich chia seeds, antioxidant-rich cocoa, unsweetened nut milk, honey, banana, nuts and, of course, oats.

Cookies & Slices

Uber Thin Chewy Almond Butter Chocolate Chip Cookies – You can’t beat good, old-fashioned choc chip cookies, but this healthy twist on them certainly gives them a serious run for their money. The secret? Oat flour instead of refined white flour, flaxseeds for a fiber hit, coconut oil, almond butter and almond milk instead of dairy, and of course, delicious, antioxidant-rich dark chocolate chunks. To die for!

Peanut Coconut Chocolate Bars – These look and smell irresistible, and they taste unbelievable delicious! Made with peanut butter (use 100% peanuts, if possible), coconut flour, cacao butter, cacao powder and coconut oil, everything is natural and healthy!

Chocolate Covered Paleo Flapjacks – Soft, sweet, chewy, gluten-free and paleo – what more could you want in a flapjack? This tasty treat is filling and a great energy booster when you’re hard at work and looking for a satisfying snack.

DIY Chocolate Chip Clif Bars – These tasty, healthy snacks are gluten-free, vegan and low in fat with plenty of fiber and protein! The chocolate chips and date paste are the perfect medley, giving them their delicious caramel and chocolate taste. They are crispy, crunchy and gooey all at the same time and are hard to beat for a filling crave-busting snack!

Peppermint Crunch Bites – These look and taste incredibly naughty, but, although they are quite fatty, they are made with natural ingredients, which, when eaten in moderation, are perfectly fine, and actually have some health benefits! Cacao, for example, is packed full of magnesium, flavonoids, vitamins, minerals, protein and heart-healthy fat, and dates have fiber, which slows down the metabolism of sugar.

Deep Dish Paleo Chocolate Chip Cookie – This grain-free, refined sugar-free deep dish of deliciousness is paleo-friendly and full of flavor! The oversized cookie is crispy on the outside, fudgy on the inside and may need a fork to consume, but, if we’re being honest, that’s always a bonus!

Homemade Twix Bars – If you’re a fan of twix bars (and who isn’t!?), then this recipe is for you! This secretly healthy homemade twix is gluten, grain, dairy and refined sugar-free, and made with just six ingredients, including coconut oil, honey, coconut flour, dates, almond milk and chocolate.

Beet Cookies – Simple name, simple recipe. These delicious and beautifully pink chocolate chip cookies are made with peanut butter (preferably 100% peanuts), a small amount of brown sugar, pureed beets, tapioca flour, vanilla and delicious dark chocolate chips.

Caramel, Chocolate & Cashew Butter ‘Carmelitas’ Squares – These squares are perfectly indulgent, with layers of oats, caramel and rich chocolate, for a comforting and quite filling dessert. Made with coconut oil, cashew butter, oats, almond flour, brown rice flour and chocolate chips, it is the perfect sweet tooth snack!

Healthy No-Bake Cookies – These take just 15 minutes to prepare and don’t even have to go into the oven! They are healthier than traditional chocolate cookies, with almond or peanut butter, coconut oil, sugar (or a substitute sweetener), dark chocolate chips, honey, coconut and oats.

Chocolate Chunk Protein Cookie Dough – Love cookie dough but can’t justify the sugar and carbs? This delicious cookie dough is sugar-free, dairy-free, gluten-free and paleo, packed with a nice hit of protein to curb your hunger! The recipe calls for chocolate protein powder, coconut flour, nut butter, milk and chocolate chunks.

Vegan Thin Mints – You can’t beat chocolate mint slice and this healthy vegan, gluten-free, oil-free option will satisfy any choc-mint combination craving! These cute little biscuits are quick and easy to make, using brown rice flour, cacao, maple syrup, mint extract, dates and nut milk.

Chocolate Peanut Butter Protein Cookies – Life is good when you can get your protein hit through a chocolatey dessert or snack! These indulgent chocolate peanut butter cookies are moist, sweet, salty and nutty, with 5 grams of protein in every cookie. These filling little bites are full of nutrient-rich foods, including chickpeas, peanut butter, cashews, chocolate and maple syrup.

Dark Chocolate Mocha Goji Cookies – These cookies look and taste absolutely beautiful and have a lot going on in the flavor and texture departments. Crispy on the outside and moist on the inside, with natural ingredients, including butter, coconut oil, eggs, coffee, raw cane sugar, whole wheat flour, goji berries and cacao, they taste like they are fresh out of the bakery!

Cakes & Tarts

 

Raw Chocolate Cupcakes – If you haven’t heard of nettles, they are something you should definitely become familiar with. Packed full of enough nutrients to be considered a ‘super food’, these little stinging leaves detoxify the body, improve metabolism, boost the immune system, increase circulation, and boost energy levels, to name just a few! And mixed with walnuts, pumpkin seeds, coconut, cacao and cinnamon, these delicious desserts pack a lot of punch in the health department.

Healthy Avocado Chocolate Tart – You can’t get more decadent, rich and chocolatey than this fudgy, creamy dark chocolate-filled tart, but every single ingredient is natural and healthy! With stevia and maple syrup as sweeteners, raw cacao for antioxidants, avocados for their myriad of healthy nutrients, and nuts for their healthy fats, vitamins and minerals, this scrumptious tart is sure to be a crowd pleaser at your next dessert party! Seriously, you couldn’t even make it tastier if you used unhealthy, indulgent ingredients!

Chocolate Cherry Cake – If you’re a fan of black forest cake, then this chocolate and cherry cake option is the perfect replacement if you’re trying to choose healthier desserts. It is rich, moist, chocolatey and cherry-flavored, but is gluten-free and dairy-free with no refined sugar. The perfect afternoon tea or dessert for entertaining guests during cherry season!

Raw Vegan Blueberry Chocolate Ganache Tart – Sounds untouchable to a health freak, doesn’t it? But don’t worry, this no-bake chocolate mousse tart with a crunchy crust is actually so easy to make and super healthy! Made with all natural ingredients, including coconut, oats, cacao, dates, maple syrup, and chocolate, you will get a huge nutrient kick while also curbing your sweet craving!

Healthy Flourless Chocolate Cake – Everything you want in a decadent dessert and more! This healthy, flourless chocolate cake is rich, moist, sweet and very, very chocolatey! It is made with nutritious ingredients, including almond meal and olive oil, with no refined sugar or gluten.

Healthy Chocolate Zucchini Muffins – With the bulk of this recipe being zucchini’s, which are incredibly healthy, nutritious vegetables, you know you’re nourishing your body instead of destroying it. These muffins are moist, deliciously dense, subtly sweet and taste so fresh and decadent on a cold morning!

No-Bake Chocolate Chickpea Cake – You can’t beat this quick, simple and healthy cake, made with chickpeas, which are packed full of fiber, protein and essential minerals. Along with chickpeas, this recipe calls for oats, nuts, dates, maple syrup, banana, cacao, goji berries and fresh berries – all healthy, nutrient-rich ingredients for a nice health kick!

Baked Sweet Potato Donuts With Dark Chocolate & Coconut – Naturally sweetened with sweet potato, and nutrient-rich from the cinnamon, coconut, maple syrup, egg, dark chocolate and sweet potato, these refined sugar-free donuts are perfect guilt-free snacks that will leave you feeling great, not heavy and tired!

Breads, Scones & Brownies

Ultimate Healthy Chocolate Chip Banana Bread – This thick, creamy and chocolatey banana bread is gluten-free, vegan and free from refined sugar, creating the ultimate sweet treat or breakfast option without the guilt! Made with bananas, apples, oat flour, cinnamon, honey, and, of course, chocolate, it is easy to whip up and bake, ready for your next cup of coffee or tea!

Healthy One-Minute Brownie – Craving dessert but no one to bake for tonight? This well-portioned brownie is healthy and won’t lead to binging, because it serves one! Made with no butter, oil, grains or refined sugar, this gluten-free, vegan, paleo is the perfect guilt-free chocolate dessert option for a cozy movie night at home!

Clean Triple Chocolate Scones – Not only is this recipe triple chocolate, but it is also incredibly quick and easy to follow. Made with whole wheat flour instead of refined white flour, maple syrup instead of sugar, with Greek yogurt and lots of chocolate – including chocolate chips and dark chocolate drizzle – it is a chocoholic’s dream!

Dark Chocolate Drizzled Zucchini Bread – Despite its delicious chocolatey-ness, this zucchini bread is light enough to enjoy for dessert at a summer barbecue, and is extra delicious when sliced up and grilled! Why not serve with a dollop of coconut ice-cream or frozen yogurt for extra deliciousness?

Sweet Potato Scones – These scones are vegan, gluten-free and grain-free, made with a base of sweet potato, which is an excellent source of beta-carotene (vitamin A), vitamin C, vitamin B6, manganese, copper, potassium, fiber and phosphorus. They are made all-the-better with delicious dark chocolate chips generously spread throughout them.

Flourless Sweet Potato Brownies – These irresistible brownies are paleo, vegan and gluten-free. They are free from refined sugar and will curb your sweet craving, while nourishing your body with healthy ingredients! Made with sweet potato, nut butter, maple syrup, cocoa or cacao powder and chocolate chips, you can whip them up first thing in the morning to take to work, or in the evening ready for the next day!

Grain-Free Beet Brownies – These taste as delicious and chocolatey as they look, and nourish your body with healthy beetroot, chocolate, cinnamon, maple syrup and coconut flour, making them free from refined sugar, yet decadent and indulging.

Clean Almond Joy Scones – Made with almonds, coconut and chocolate – the same flavors in the popular almond joy candy bar – this homemade version is healthy and free from refined sugar and artificial ingredients. It calls for whole wheat or gluten-free flour, coconut, yogurt, milk, almond extract, chocolate chips, maple syrup and butter.

Dark Chocolate Beetroot Brownies – This is another take on beetroot brownies that calls for apple puree, dark chocolate, beetroot, flour, butter, sugar and cocoa powder. The result is thick, rich, moist squares of chocolate heaven!

Frozen Desserts

Choco Banana – It’s so simple, you’ll wonder why you didn’t think of it yourself!? You might have tasted one of these at a frozen banana stand, but they are super quick and easy to whip up at home. All you need are bananas, coconut oil, peanut butter, chocolate sauce and crushed nuts and coconut to coat!

Frozen Yogurt Cake – Remember ice-cream cakes at birthday parties? They tasted great, but were less than healthy! This option gives you that same sweet, creamy frozen texture and taste with less cream and more yogurt. It’s not a super healthy option, so don’t over-indulge, but it’s certainly better than the ultra-sugary, cheap ice-creamy option!

Avocado Ice-Cream With Nutella Swirl – Healthy, creamy, and prepared in just five minutes, this delicious ice-cream is churn-free and so irresistible! Made with raw avocados, mint and lemon juice, you’re getting plenty of nutrients to make up for the sweetened condensed milk and Nutella that the recipe calls for. But, of course, be aware that it is not made of entirely healthy ingredients, so enjoy in moderation!

Avocado Protein Fudgesicles – How irresistible do these look? And while you’re munching on one on a hot summer afternoon, you can enjoy the fact that you are feeding your body incredibly nutritious food, packed full of vitamins, minerals, fiber and protein.

Spreads & Dips

Heavenly Healthy Nutella – Speaking of Nutella, why not make your own healthy version at home? The branded jar of hazelnut chocolate spread is full of sugar and oils, but you can make your own refined sugar free version with hazelnuts, almond or hazelnut milk, raw cacao, vanilla and maple syrup. All you need is a food processor or blender!

Chocolate Hummus Spread – Don’t let the word ‘hummus’ put you off! This delicious dip or spread is full of fiber, healthy fats and nutrient-rich ingredients, including chickpeas, almond butter, coconut oil, almond milk, dates, raw cacao and maple syrup.

Sweet Treats

Healthy Peanut Butter Cups – This handy little recipe is super quick to whip up for the perfect movie snack or entertainment munchie, and you will also learn how to make your own homemade dark chocolate with just four ingredients! Made with cacao, maple syrup, almond butter and cocoa butter, stuffed with peanut butter in the middle, these healthy versions of Reese’s Peanut Butter Cups are an ultimate indulgent treat!

Chocolate Tahini Balls – Tahini is traditionally used in savory dishes and dips, like hummus, but some very clever person discovered how delicious the nutty sesame paste tasted in sweets at some stage, and once you experience it, you’ll probably find yourself adding it to every dessert and smoothie you ever make! This recipe calls for dates, tahini, cocoa, vanilla and sesame seeds for an energizing ball of goodness.

Healthy Banana Smores Bites – Creamy, chocolatey and delicious, these healthy smores are made with bananas, dark chocolate chips, granola and Greek yogurt, so you get a health kick as well as a nice chocolate hit, and you don’t even need to roast anything!

Dark Chocolate Fruit & Nut Fudge – This rich dark chocolate textural fudge is gluten-free, dairy-free, paleo, vegan, refined sugar-free and full of fruit and nuts! Made with indulgent but healthy ingredients, including almond butter, coconut sugar, coconut oil, coconut cream, pecans and chocolate, it is the ultimate coffee break treat!

Smoothies

Cherry Cocoa Smoothie – Taking just five minutes to blend up, this forest gateau-flavored smoothie is brimming with healthy, nutritious ingredients, including cherries, bananas, spinach, oats, cocoa and honey! This smoothie will give you a good kick of immune-strengthening vitamins and minerals while cooling you down and filling you up on a hot day.

Dark Chocolate Orange Smoothie – An indulgent post-workout or breakfast smoothie that is rich, creamy and velvety, but is actually packed full of vitamin and nutrient-dense ingredients for a fantastic health kick! Dates, orange juice, cacao, chia seeds and orange rind make this dark chocolate and orange smoothie a healthy option to die for!

Morning Pick-Me-Up Espresso Smoothie – This protein-packed smoothie gives you the perfect amount of energy and nutrition for the day, with healthy ingredients, including protein powder, banana, almond milk and an espresso shot! And, on top of that, you get to eat (sip) chocolate for breakfast, which is always a win!

Chocolate Peanut Banana Smoothie – This smoothie is vegan, gluten-free, protein-rich, packed full of nutritious ingredients, including bananas, almond milk, peanut butter, cocoa powder, coconut oil and maple syrup. It tastes like an ice-cream sundae, but it doesn’t feel like one when sitting in your stomach! It is perfect for a post-workout treat.

Almond Protein Smoothie – Chocolate and almond is a match made in heaven, and this smoothie is full of protein-rich, delicious, creamy ingredients, including cocoa, almond butter, banana and Greek yogurt. It tastes like dessert but is extremely nutritious and satisfying!

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Top 7 Ways Your Body Benefits From a Dairy Free Diet

Got Milk?

Chances are the answer to this popular slogan is yes (and plenty of it). Ever since you were a little kid, did your mom tell you to drink cow’s milk to help you grow strong bones and teeth? Did she tell you it’s a great source of calcium and vitamin D? While many of us grew up sporting milk mustaches, today, there’s a lot of controversy surrounding dairy. While U.S. health authorities still recommend people drink three glasses of milk a day, researchers are saying there’s greater benefit in ditching the creamy liquid altogether. To quote the famous Dr. Mark Hyman: “Dairy is nature’s perfect food — but only if you’re a calf.”

1) You’ll Strengthen Your Bones

Wait … what? While many people were raised thinking their bones would crumble if they didn’t drink enough milk, many researchers believe cutting the popular drink out of your diet could actually help to improve bone health.
According to a 2014 study published in the British Medical Journal, researchers who followed more than 100,000 people in Sweden over a period of 20 to 30 years found milk drinkers suffered more overall bone fractures and hip fractures.
Additionally, researchers in a 12-year Harvard study, who followed 77,761 women nurses, found no evidence that drinking milk decreases a person’s risk of bone fractures. In fact, they wrote:

“Women consuming greater amounts of calcium from dairy foods had significantly increased risks of hip fracture, while no increase in fracture risk was observed for the same level of calcium from nondairy sources.”

Some researchers also believe milk consumption has no benefit for people with osteoporosis, a progressive disease in which bones deteriorate over time. In fact, some think milk may actually contribute to the disease. In a review of 34 studies done in 16 different countries, researchers at Yale University found countries with the highest rates of osteoporosis (including the United States and England), also consume the highest amount of dairy products. While this certainly isn’t enough evidence to definitively link dairy consumption to osteoporosis, it isn’t something that should be ignored either.
So what’s the deal? Why isn’t dairy great for our bones like we once thought?
It may have something to do with the way dairy affects your body’s pH. If you think back to science class, you’ll remember that when you pour milk on top of a pH strip that it’s a base versus an acid. While that’s true, in the body, dairy has an acidic effect. When the body becomes too acidic, health suffers. So to balance out pH levels, your body turns to its natural acid blocker — calcium. It will draw calcium from your bones to fight the acid and return your body’s pH levels to a balanced state. So in other words, dairy actually takes calcium from your body.

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2) Your Digestion May Improve

Around 75 percent of the world’s population can’t properly digest milk or other dairy products. It’s called lactose intolerance. According to the Physicians Committee for Responsible Medicine, virtually all infants and young children have lactase enzymes that split lactose into glucose and galactose, which is then absorbed into the bloodstream. However, the majority of people lose their lactase enzymes after weaning. For people who lack those enzymes, they may experience gas, bloating, cramps, and diarrhea after drinking milk.

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3) Your Skin Will Clear Up

Pimples, red blotches, and scars … oh my! Today, around 60 million Americans suffer from acne. It’s pretty fair to say that most people would try just about anything to get rid of their pimples. Often times, people try different cleansers and creams, hoping they will zap their zits. While they can be helpful, it’s important to remember that a healthy outside starts from the inside.
Today, researchers are linking both dairy and sugar consumption with acne. Various studies found that consuming cow’s milk increased both the number of people who got acne and its severity. But if you think dairy is linked to acne because of its high fat content, think again. In fact, studies have shown people who drink skim milk suffer more breakouts than those who drink whole full-fat milk.
The problem partly lies in milk’s hormones. Remember, cows have to either be pregnant or lactating to produce milk. During this time, they are full of hormones. That’s why there really is no such thing as hormone-free milk. Did you know there are about 60 hormones in your average glass of milk (even organic, raw, and bovine growth hormone-free milk)?
Additionally, drinking a glass of milk can spike insulin levels 300 percent, which raises the glycemic index and can lead to breakouts. I used the word “lactose” earlier. Lactose is milk sugar and can be extremely problematic for many people since it not only raises blood sugar levels, but many have allergic reactions to it.

A third reason milk can sabotage your complexion is because it causes inflammation. Inflammation of the skin is called Dermatitis and can lead to rashes, red patches, bumps, and more. For healthy, glowing skin, try to fill your diet with anti-inflammatory foods like green leafy vegetables, broccoli, blueberries, and salmon (the list goes on). There are also a number of herbs and spices that fight inflammation.

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4) You May Lower Your Risk For Certain Cancers

Certain foods, like fresh fruits and vegetables, have been known to fight cancer cells. Other foods, like sugar, have been known to feed cancer cells. Today, there have been many studies done on the relationship between dairy consumption and cancer. As of now, the results are mixed. However, there are certain types of cancers that researchers believe dairy can contribute to. For example, most large studies link high dairy consumption with increased risk of prostate cancer, which is the most common cancer among men in the United States.
Studies also show if you drank milk as a child, your risk may be greater. One study looked at 8,894 men, born between 1907 and 1935. Researchers found the men who drank large amounts of milk early in life had an increased risk of advanced prostate cancer as adults.
Researchers have also linked milk to breast, ovarian, and testicular cancers, however, more research is needed.

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5) You’ll Reduce Your Exposure to Added Antibiotics and Hormones

There really is no such thing as hormone-free milk, since milk comes from pregnant or lactating cows that are full of hormones. However, there is a huge difference between raw milk and the pasteurized stuff most Americans keep in their refrigerator.
First of all, most of the milk you get at the grocery store comes from cows that have been given bovine growth hormones (rBGH). This type of hormone is used to significantly increase milk production in cows. Doctor Joesph Mercola pointed out that treated cows can produce as much as 15-25 percent more milk. But this isn’t the only thing found in our milk supply.

Both Spanish and Moroccan researchers performed a highly sensitive test on several kinds of milk (from different sources) to determine what types of medications are in them. They found the cow’s milk to be the most contaminated. The cow’s milk included antibiotics, steroid hormones, sex hormones, anti-fungal drugs, anti-inflammatory drugs, painkillers, and more. Some of these drugs/chemicals are given to the cows directly, while others come from the food they eat.

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6) You May Improve Your Sinuses

When the weather changes, do you start to sneeze a lot? Do you get watery eyes, an itchy nose, and the feeling of congestion? If so, you’re not alone. Millions of Americans suffer from seasonal allergies each year, which irritates your sinuses. Along with talking to your doctor about allergy medicines or natural remedies, you may also want to lay off dairy products, like milk. While it’s scientifically unclear whether this is true, many people swear dairy products promote the formation of mucus and worsen congestion.
Additionally, a lot of people are allergic to milk. An allergic reaction to milk isn’t the same thing as lactose intolerance. Rather, it’s when your body perceives milk as a threat and attempts to protect itself. When this happens, you may experience a runny nose or breathing problems. Again, this irritates the sinuses. Dr. Weil, a holistic health physician, says people who ditch diary can see a dramatic improvement in sinus problems in just two months!

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7) You May Feel a Boost of Energy

When someone suffers from digestive problems, inflammation, or sinus issues, their energy level drops. Think about it — who has the energy to workout if they feel bloated or congested? By improving other aspects of your health, you will naturally give yourself a boost of energy. Who knows, with your new zest for life you may spend a little more time at the gym burning calories and aiding weight loss. Overall, ditching dairy is a positive.

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Tips For Going Dairy-Free (Without Turning To Soy)

When a lot of people ditch dairy, they turn to fake cheese products, foods full of carbohydrates, and soy. These are no better for your health. Instead, check out these tips to make going dairy-free a breeze.

Instead of Milk

There are plenty of other options than cow’s milk. If you still want to enjoy a bowl of overnight oats, cereal, milk in your coffee, or just a tall glass of milk, try nut milk.

• Almond milk
• Hazelnut milk
• Rice milk
• Hemp milk
• Coconut milk

Almond, hazelnut, rice, and hemp milk are great in overnight oats and cereal. Coconut milk is a little thicker so it’s great in coffee. If you have a sweet tooth, you can also use coconut milk to make dairy-free ice cream or dark chocolate truffles.
You can use any of these five nut milks to create a delicious breakfast smoothie. They also work in pancakes and other baked goods. With so many options, there really is no need for cow’s milk!

Instead of Cooking With Butter

Instead of butter, try cooking with coconut oil, avocado oil, or olive oil. None of these options contain dairy and they all have powerful nutrients that benefit the body in many ways.

Spreads and Toppings

If you go dairy-free, you will have to give up more than just milk. Butter, cheese, cream cheese, and sour cream are all popular spreads/toppings that you will have to replace. Some other great spreads include:

• Nut butter (peanut, almond, cashew)
• Avocado
• Hummus

You can spread all of these options on toast or bagels. Avocado and hummus also work well on lunch sandwiches (instead of cheese). Plus, these dairy-free spread options are also great toppers. For example, if you participate in Taco Tuesday then you can easily swap out sour cream for guacamole.

Don’t Quit Cold Turkey 

My first three tips to going dairy-free had to do with food replacements. While that is incredibly important, these next two tips are also crucial if you want to successfully give up dairy and maintain a dairy-free diet. Don’t wake up tomorrow and eliminate everything dairy. The trick to success is gradual elimination. As you slowly weed out milk, cheese, butter, and other dairy foods, begin to introduce the food replacements I mentioned a second ago.

Plan Ahead

As you incorporate the dairy-free food replacements into your life, you will realize that giving up dairy isn’t that hard. It’s just a matter of planning ahead, especially if you are eating out. Before heading to a restaurant, take a look at their menu online. Don’t hesitate to call and ask if they include dairy in whatever dish you are thinking of ordering. It’s always better to be safe than sorry!

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Top 5 Bountiful Health Benefits Of Beans (Beans Can Help With Weight Loss)

Beans, beans, they’re good for your heart, the more you eat, the more you… Most of us learnt at an early age that beans were heart-healthy foods. Unlike a lot of other health myths we hear during childhood, this is not an old wives’ tale, and they are, in fact, one of the most beneficial foods you can eat to keep your heart smiling. But they actually have a number of other health benefits as well. Beans are cheap and hassle-free to cook with, and on top of that, they are one of the most nutrient-dense foods on earth, providing minerals, fiber, antioxidants and plant-based protein with very little fat…

A Brief History Of Beans

A lot of people associate beans with cowboys in the Wild West, but rarely consider them as anything special. But, the truth is, beans are extremely special! They can count as both a vegetable source and protein source all-in-one, and they contain at least a little bit of just about every nutrient the body needs to function. They can cause digestive problems with some people, but this can mostly be avoided when cooked and prepared correctly and not eaten in excess. Add to that the fact that beans are extremely cheap compared to most nutritious whole foods, and you have the perfect kitchen staple.
Beans are a type of legume, native to Central and South America – grown there for thousands of years. They are seeds from Phaseolus genus plants, and popular types include black, kidney, navy, fava and pinto. Beans were among the first cultivated crops when hunter-gatherers and nomadic people started tilling the earth and developing agricultural systems. There is evidence suggesting people in Mexico and Peru cultivated bean crops as early as 7000 BC, with the use of lentils having been traced back to 6750 BC in parts of the present-day Middle East. Fava beans, lentils and chickpeas have been found in 4,000-year-old Egyptian tombs, at the same time that soybeans were being grown in parts of present-day Asia.

Nutritional Information

Beans differ nutritionally, depending on type and preparation method. However, most have similar nutrients, like fiber, protein and vitamins. Here is the nutritional profile of five different bean types as an introduction.
Lima Beans (Per 100g)
Calories – 115
Fat – 0g
Carbohydrate – 21g
Fiber – 7g (28%)
Protein – 8g
Iron – 13%
Pinto Beans (Per 100g)
Calories – 143
Fat – 1g
Carbohydrate – 26g
Fiber – 9g (36%)
Protein – 9g
Iron – 12%
Broad Beans (Per 100g)
Calories – 110
Fat – 0g
Carbohydrate – 20g
Fiber – 5g (22%)
Protein – 8g
Iron – 8%

Black Beans (Per 100g)
Calories – 116
Fat – 1g
Carbohydrate – 21g
Fiber – 6g (26%)
Protein – 8g
Iron – 14%
Kidney Beans (Per 100g)
Calories – 29
Fat – 0g
Carbohydrate – 4g
Fiber – 0%
Protein – 4g
Iron – 5%
Vitamin C – 65%

Health Benefits Of Beans

Beans of all different types come with a significant number of health benefits, from improving heart function and minimizing the risk of heart disease to aiding with weight loss and lowering cholesterol. Here are five fantastic health benefits of beans…

1. Beans Improve Heart Health

People who eat more legumes have a lower risk of developing heart disease, because of their LDL cholesterol, blood pressure and inflammation-lowering qualities. The phytochemicals found in beans are believed to be partially to thank for this, because they can help protect against these harmful health problems.

A review of 26 studies found that LDL cholesterol could be significantly lowered through a diet rich in beans and other legumes, which reduces the risk of heart disease. Beans have also been found to potentially lower blood pressure, improve HDL (good) cholesterol levels, and reduce inflammation.

2. Beans May Lower Cholesterol

The soluble fiber found in beans helps control blood cholesterol levels. According to research, around 1 cup of navy beans, which provides about 10 grams of soluble fiber, reduces LDL (bad) cholesterol by around 10 per cent. Soluble fiber forms a gel in water, which helps bind acids and cholesterol in the intestinal tract. This prevents them from re-absorbing into the body, and may be the reason it helps lower cholesterol levels and decreases the risk of heart disease.

The saponins in black beans potentially help lower cholesterol levels by reducing its absorption into the body. Similarly, phytosterols, the plant form of cholesterol, found in beans, may help lower LDL cholesterol levels by binding to the sites on the cells in the small intestine, where LDL cholesterol would usually bind in order to be absorbed. This allows the plant sterols to block absorption of LDL cholesterol from other food, or cholesterol produced by the liver.

3. Beans Can Help With Weight Loss

Beans may have a reputation of making you feel bloated, heavy and full, but they can actually be a fantastic addition to a weight loss diet or healthy lifestyle. A relatively small serving of beans makes you feel full quickly, and keeps you fuller for longer than many other popular foods, because of their high fiber content. This fills the stomach and helps slow down the rise in blood sugar, minimizing the risk of a sugar crash or cravings later in the day. On top of that, the nutritious food staple gives you a steady supply of energy for several hours.

As well as being high in soluble fiber, beans are also high in protein, while being low in calories. Research also found bean consumption to be linked to improved nutrition, reduced systolic blood pressure, lower body weight and less belly fat in adults. According to the study, bean consumers had higher intakes of dietary fiber, potassium, magnesium, iron and copper than non-consumers of beans, as well as lower body weight, a smaller waist size, and a reduced risk of increasing waist size and obesity.

4. Beans Are High In Protein

All beans are considered high-protein foods, but some types have more protein per calorie or gram than others. Soybeans, for example, are extremely high in protein, and contain all the amino acids your body needs. Similarly, black beans are one of the best bean sources of protein, with 15.2 grams of protein in every cup – almost 1/3 of your recommended daily intake.

Protein is an extremely important part of your daily nutrition. The body uses protein to repair tissues, and hair and nails are made up of mainly protein. Dietary protein is an important component of every cell in the body – used to make enzymes, hormones and chemicals in the body as well as being a building block in the development and sustained health of bones, muscles, skin, cartilage and blood. Protein is a macronutrient, which means the body needs a lot of it to stay healthy, compared to vitamins and minerals, for example, which are micronutrients, meaning the body only needs small quantities of them. The body doesn’t store protein like it does other macronutrients, including fat and carbohydrate, so it needs a new supply every day.

5. Beans Help Manage Diabetes

The balance of complex carbohydrates and protein in beans provides diabetics with a much needed slow, steady source of glucose throughout the day. Beans are low GI and high in fiber, which helps regulate blood sugar levels. Low GI foods raise blood sugar slowly, with one study finding insulin, blood sugar and triglyceride levels were significantly decreased when diabetics ate beans instead of red meat.

Risks Of Over-consumption

Although beans are an incredibly healthy, nutritious, whole food option, the fiber can be very difficult for the body to digest, which can lead to cramping. Fiber moving straight through your system is very healthy, but if you consume too much in one go, it can temporarily slow down your bowels, causing painful cramps. If you are constipated, beans can help you get things moving again, because the fiber moves food through your intestines. However, too many beans can take that to the next level, potentially causing diarrhea. The fiber can also cause flatulence when the bacteria in your intestines reacts to it. This isn’t anything to worry about, and is a healthy bodily function, but it’s something to be aware of if you have a first date coming up!

If you have digestive or bloating problems from too many beans, you can try boiling them to soften their fiber content, and drinking plenty of water to help the fiber and food move through your digestive tract more proficiently. It is also important to eat beans in moderation. Around ½ a cup per day is generally the recommended amount, increasing to that amount gradually if they are not already a part of your diet.

Recipes

Beans don’t tend to feature all that much in Western dishes, and you might be wondering how you can add them to you diet, without just opening a can of baked beans and spreading them on toast! Here are eight nutritious, filling, flavorful and exciting salads and dishes featuring fiber and protein-rich beans for a hearty meal!
Smoky Millet Pinto Bean Patties – These protein and fiber-rich burgers are the perfect healthy barbecue option – tender and moist on the inside and crunchy on the outside. They are packed full of flavor and vitamin-rich vegetables for a filling summer meal!

Black Bean Corn & Avocado Salad – This wholesome, healthy salad is the perfect throw-together option for any party or gathering, and if you really want to impress, this recipe includes ‘homemade’ tortilla chips! Filled with nutrient-rich ingredients, including black beans, avocado, tomato and corn, and finished with a flavorful, refreshing lime and cumin dressing, it is the perfect option for spring and summer!
Five-Minute Mexican Salad – This super easy, super quick salad takes just five minutes to prepare. It is vegan and gluten-free, but is packed full of flavorful, filling, satisfying and colorful ingredients. Despite the word ‘salad’, this is a hearty meal, worthy of being dished up as a main course.
Baked South Indian Fava Bean Fritters – This delicious recipe includes South Indian Masala Vada spiced fritters with chana dal. They kind of look like falafels, but the blogger suggests baking them for best results instead of deep-frying. They are served with refreshing green chutney that works perfectly with the early cool-season legume, fava, which has a distinct earthy taste.

Beet Veggie Burgers – These ‘superfood’ patties are packed full of incredibly nutritious, fiber-rich ingredients, including black beans, quinoa and chia seeds, as well as vitamin-rich beetroot, which creates a beautiful maroon-colored burger! Add to that kale, avocado and onion, and this burger will keep you fueled and healthy for the day.
Burrito Stuffed Peppers – These beautifully colorful burrito-inspired stuffed peppers are vegan, gluten-free, grain-free, soy-free, quick and easy to make, ultra-healthy and low in calories, but nice and filling! Phew, that’s a lot of selling points. Convinced to try them yet? Full of healthy, fiber and vitamin-rich ingredients, including bell peppers, olive oil, garlic, onions, beans, tomato and corn, they are an impressive and nutritious choice for any dinner party, barbecue,  or even just dinner at home.

Mexican Green Mole With Beans & Pico De Gallo – This colorful, vibrant dish is zesty, fresh and lighter than traditional mole recipes. The base is made from toasted sesame and pumpkin seeds, which add a rich nutty flavor, with lots of herbs, green bell peppers and lettuce added to it, creating a beautiful color and delicious taste!
Chicken Enchilada Soup – This easy-to-prepare creamy chicken soup is made with black beans, corn, tomatoes and cheese, for a hearty, filling and warming meal. As well as its many textures, this soup is creamy and spicy at the same time, with meat and vegetables in one spoonful, and fiber-rich beans that fill and satisfy the belly.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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