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However, research on this, too, has so far yielded mixed results ( 32, 33). Saturated fat has been thought to drive inflammation, which is associated with chronic illness. Opt for these most of the time to better support weight management and heart health. Skinless chicken breast and lean red meat like tenderloin or flank steak pack protein and iron and have less saturated fat than other cuts. Nutritionally, chicken and red meat are both high in protein and iron. However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death, and heart disease ( 31).Įating unprocessed meat in moderation (i.e., 2–3 servings a week) alongside fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption ( 30). That language can be confusing, and it’s often misinterpreted as a ringing endorsement to eat more meat, but it simply means that there isn’t enough evidence to say whether it causes unfavorable health outcomes ( 29, 30). Research on meat consumption and health outcomes has yielded low evidence of causation. Meat remains a controversial food group for many people.īeyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes. Keep in mind, though, that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment ( 28). They’re also highly nutritious and contain compounds that may lower your risk of developing cancer.

They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables ( 23, 24, 25, 26).Ī combination of protein, fiber, and low energy density (low calorie content) makes cruciferous vegetables the perfect foods to include in your meals if you want to lose weight ( 27). What’s more, these types of veggies contain decent amounts of protein. Like other vegetables, they’re high in fiber and tend to be incredibly filling. Cruciferous vegetablesĬruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health. Adding fatty fish to your diet can help you consume enough iodine ( 22). The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally ( 22).īut studies show that a significant number of people don’t fill their iodine needs. What’s more, fish - and seafood, in general - may also supply a significant amount of iodine. Inflammation plays a major role in obesity and metabolic disease ( 19, 20, 21). Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. That combination keeps you satiated and can help you reach a healthier weight ( 18). Salmon is loaded with high quality protein, healthy fats, and various important nutrients. Salmonįatty fish like salmon are incredibly nutritious and very satisfying.

Consistent vitamin K intake is key ( 17). Leafy greens are high in vitamin K, which may interact with your medication.

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If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals ( 8, 9). In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet ( 15, 16).Īdding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight - as well as their long-term effects in supplement form. Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss ( 13, 14). It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement - the amount found in about 3.5 ounces (100 grams) of raw spinach ( 13, 14). What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies ( 12, 13, 14).

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