The Glycemic Index Diet for Dummies - Meri Raffetto [156]
Lowfat Yogurt
Yogurt is a fermented dairy product made by adding bacteria cultures to milk, resulting in a thicker texture and a tart, tangy taste. A wide range of bacteria is used to make yogurt, and each different bacteria strain has specific potential health benefits. The good news is that all the types of live bacteria found in yogurt help promote overall health. Unfortunately, not all yogurt sold contains live active cultures. For the purpose of shelf-stability, many yogurts are heat treated — a process that kills off the healthy bacteria. So as you're choosing yogurt, select containers that say live active cultures somewhere on the label. Also be sure to pick lowfat varieties to avoid unnecessary fat and calories.
Yogurt is a good source of calcium, riboflavin, protein, vitamin B12, potassium, and zinc. Many types of yogurt now also contain added vitamin D, which together with calcium helps build strong bones. Recent research shows that many people are deficient in vitamin D, which can lead to numerous health problems such as high blood pressure and some types of cancer. Eating yogurt with added vitamin D can help prevent you from developing a vitamin D deficiency.
Peanuts
Fun fact for the day: Peanuts aren't actually a nut — they're a legume! Peanuts are a good source of manganese, tryptophan, niacin, and folate. The fat in peanuts is the healthier monounsaturated fat that helps protect against heart disease. Peanuts are also a good vegetarian source of protein. Unlike animal sources of protein, peanuts contain fiber, specifically 9 percent of your daily fiber needs in a 1-ounce serving.
Artichokes
The artichoke is a much-loved vegetable that's a star of the Mediterranean diet, a traditional, heart-healthy way of eating found in countries surrounding the Mediterranean Ocean. Artichokes contain a high amount of antioxidants that provide an overall boost to your health. They're also a good source of vitamin C. And don't forget that one medium artichoke has more fiber than 1 cup of prunes!
Often people eat artichokes by pulling off the leaves one at a time and running each leaf through their teeth to remove the soft, pulpy portion. If you're in a hurry, choose baby artichokes, which can be eaten whole, or purchase marinated artichoke hearts.
Asparagus
It's amazing how much nutrition is packed into each tender spear of asparagus. With only four calories per spear, asparagus is a favorite vegetable for anyone conscious of her calorie intake. Asparagus is also a good source of potassium, fiber, folate, thiamin, and vitamin B6, plus antioxidants (such as glutathione) that help protect against cell damage that may lead to cancer. Don't miss the Barley Risotto with Asparagus and Toasted Almonds recipe in Chapter 18.
Broccoli
Broccoli routinely makes the list of "super vegetables" that contain extremely high amounts of nutrients. It's a cruciferous vegetable that contains anticancer compounds and phytochemicals that may help protect against heart disease. One cup of steamed broccoli contains more than 200 percent of your daily intake of vitamin C; it's also a good source of vitamin K, vitamin A, folate, and potassium.
Cauliflower
Some people think that white vegetables have little nutritional value, but cauliflower is actually a nutrition powerhouse. A cruciferous vegetable, cauliflower contains compounds that protect against cancer, plus high amounts of vitamin C, folate, and fiber.
Lettuce
Hundreds of different types of lettuce are available today, and all of them are very low in calories and have high water content, which helps fill you up so you feel satisfied longer. Varieties of lettuce with darker-green leaves contain higher amounts of vitamins and minerals compared