Uncommon Superfoods to Add to Your Diet

Tigernuts

Why to consider: Tigernuts are not actually nuts — they’re tubers, making them naturally gluten-free and suitable for nut-free diets. Moreover, they’re rich in resistant starch (a prebiotic fibre), iron, magnesium, potassium, and antioxidants.

Benefits:

• Improve gut microbiome and digestion.
• Support cardiovascular health due to healthy fats.

How to eat:

• Cubes: Toast lightly and sprinkle over porridge or smoothie bowls
• Flour: Use in bliss balls, cookies, and brownies
• Flakes: Great in muesli and baked goods

Where to find: Organic and specialty food stores, or online health food retailers.

Recipe Ideas:

• Tigernut Cookies
• Black Bean Bliss Balls

Amla Berries (Indian Gooseberries)

Why to consider: One of the richest natural sources of vitamin C, amla offers potent antioxidant and anti-inflammatory properties.

Benefits:

• Enhances liver detoxification.
• Supports immune function and reduces oxidative stress.
• Good for digestion
• Is often used to stimulate hair growth
• Supports kidney health

How to eat:

• Powder: Add to morning bowls, smoothies, or mix into porridge

Where to find: Organic powders online or at Ayurvedic shops

Recipe Ideas: I’m adding freeze dried amla juice powder to my morning protein bowl.

Lingonberries as Uncommon Superfoods

Why to consider: Tart Nordic berries high in anthocyanins and polyphenols that grow in northern Europe.

Benefits:

• Improve gut microbiota
• May help lower blood sugar spikes
• Promote heart health
• May protect eye health
• High in antioxidants

How to eat:

• Blend into smoothies, add to porridges, or morning bowls

Where to find: Frozen or powdered in specialty and Nordic markets

Goji Berries

Why to consider: A nutrient-dense uncommon superfood with multiple health benefits.

Benefits:

• Rich in zeaxanthin, supports eye health
• Contains melatonin, may enhance sleep

How to eat:

• Soaked in salads, porridge, or as a snack

Where to find: Natural food stores or online

Recipe ideas:

• Oatmeal-Goji Berry Cookies
• Vegan Cheesecake Pascha

Ancient Grains as Uncommon Superfoods

What to consider: Amaranth and sorghum are gluten-free ancient grains with a high nutritional profile.

Benefits:

• Amaranth: This ancient grain is rich in fibre and protein, as well as many important micronutrients. In particular, it is a good source of manganese, magnesium, phosphorus and iron.
• Sorghum: A nutrient-rich cereal grain. It’s low in fat, but high in protein, fibre, B vitamins, and micronutrients. For example, vitamin B1 (thiamin), vitamin B6, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.

How to eat:

• Porridges, stews, soups, salads, and as a side
• Sorghum is also great in muffins or breads

Where to find: Organic markets and online grain retailers

Recipe Idea: Sorgum Muffins

Plant-Based Proteins: Pea Protein & Hemp Protein Flour

Why to consider: Additive-free, digestible protein sources.

Benefits:

• Pea protein: High quality protein rich in leucine and iron. Supports muscle growth, weight loss, and heart health.
• Hemp protein: Contains all nine essential amino acids, plus fibre, healthy fats, and minerals. It’s also has an ideal 3:1 ratio of omega-6 to omega-3 fatty acids. Incredibly rich source of minerals such as phosphorus, magnesium, calcium, iron, manganese, zinc and copper.

How to eat:

• Pea protein: Protein bowls, smoothies, bliss balls, and energy bars
• Hemp flour: With plant yogurt, berries, or in baking

Where to find: Organic food shops and online retailers

Recipe Ideas:

• I’m adding both to my morning protein bowl.
• For a wholesome dessert or snack, mix hemp protein flour with plant-based milk/yogurt, add date sugar and some berries.

Broccoli Sprouts as Uncommon Superfoods

Why to consider: One of the richest natural sources of sulforaphane.

Benefits:

• Boosts liver detox enzymes.
• Supports cellular health and antioxidant response.
• Balances hormones.

How to eat:

• On salads, in wraps, sandwiches, or smoothie bowls

To learn more about broccoli sprouts:

• How to Grow Broccoli Sprouts in a Jar.
• Instagram post Broccoli Sprouts: Why Adding Them To Your Diet is Such a Game Changer

Nutritional Yeast

Why to consider: Nutrient-rich, plant-based source of B-vitamins.

Benefits:

• Fortified with B12 for vegans
• Contains beta-glucans to support immune function

How to eat:

• On salads, in soups, hummus, curries, or dressings

Where to find: Supermarkets, natural food stores

Recipe idea: make an easy and delicious dressing mixing nutritional yeast, some miso, and water.

Beet Greens

Why to consider: beet greens are one of the uncommon superfoods that are often overlooked, yet highly nutritious.

Benefits:

• High in vitamin K, calcium, and antioxidants
• May support detoxification and digestive health

How to eat:

• Boil stems 5 mins, add leaves for 1-2 mins, discard water
• Use like any leafy greens

Where to find: Farmer’s markets or grow your own

Whole Cooked Mature Soybeans

Why to consider: High-protein, whole-food soy alternative.

Benefits:

• Contain complete protein and isoflavones for heart and bone health
• Support hormonal balance and metabolic health

How to eat:

• In stews, soups, hummus, salads, oven-roasted for snacks

Where to find: Cook from dry or buy frozen in specialty stores

Recipe Ideas:

• How to Cook Soybeans and Oven Roasted Soybeans
• Soybean Hummus

Spring Foraging Items

What to consider: Wild garlic, nettle, and ground elder are seasonal uncommon superfoods.

Benefits:

• Nettle: Rich in minerals and chlorophyll, supports energy and detox
• Wild garlic: Natural antimicrobial, supports immune health
• Ground elder: Rich in vitamin E and C containing lots of antioxidants.

How to eat:

• In pestos, stews, soups, and salads

Where to find: Forage responsibly or visit local farmers’ markets

Recipe Ideas:

• Ground Elder Pesto
• Wild Garlic Pesto

Whole Food Sweeteners as Uncommon Superfoods: Date Flour, Mesquite, Lucuma & Carob

Date Flour

Why to consider: Whole food sweetener with intact fibre and nutrients.

Benefits:

• Contains potassium, antioxidants, and fibre
• Less processed than other sugars, retains minerals

How to eat:

• In bliss balls, brownies, cookies, sprinkled on porridge or desserts

Where to find: Health stores or online

Recipe Ideas:

• Black Bean Bliss Balls
• Peanut Butter Chocolate Chop Cookies
• Healthy Apple Crumble
• Pumpkin Chocolate Chip Cookies

Mesquite, Lucuma, & Carob

Why to consider: Low-GI natural sweeteners with rich flavour

Benefits:

• Lucuma: High in polyphenols and may help regulate blood sugar
• Mesquite: High in calcium, potassium, and magnesium
• Carob: good source of fibre, calcium, zinc, potassium, phosphorus, vitamin K, riboflavin, vitamin E, and other antioxidants.

How to eat:

• In smoothies, bliss balls, porridges, raw candies, or baking

Where to find: Organic markets, online wellness retailers

Recipe Ideas:

• Raw Chocolate Candies
• Carob Candies
• Carob Chips (No Palm Oil)
• Sweet Potato Brownies

Additional resources to learn more about carob, mesquite, and lucuma:

• The Complete Guide to Carob: Benefits, Uses, and Carob vs Cacao
• 15 Low Glycemic Sweeteners & How to Use Them

Final Thoughts on Those Uncommon Superfoods

Integrating even a few of these foods into your regular meals can help you diversify your nutrition, support optimal health, and keep meals exciting. Nature’s variety is vast — and sometimes the most powerful foods are the ones hiding in plain sight.

Sources:

Should you desire to go deep into each uncommon superfood, check out these articles and studies:

• 6 Emerging Health Benefits of Tiger Nuts
• Indian Gooseberry: Benefits, Uses, and Side Effects
• 14 Impressive Health Benefits of Lingonberries
• What are Goji Berries? This Unique Red Fruit, Explained
• Amaranth: An Ancient Grain With Impressive Health Benefits
• What Is Sorghum? A Unique Grain Reviewed
• Pea Protein Powder: Nutrition, Benefits and Side Effects
• Hemp Protein Powder: The Best Plant-Based Protein?
• Is Nutritional Yeast Healthy? All You Need to Know
• 6 Evidence-Based Benefits of Stinging Nettle
• Nutritive and Bioactive Properties of Mesquite (Prosopis pallida) Flour and Its Technological Performance in Breadmaking
• 6 Surprising Benefits of Lucuma Powder

The post Uncommon Superfoods to Add to Your Diet: Benefits, Uses, and Where to Find Them appeared first on Nutriplanet.

Barley grass powder is a powerful superfood that is packed with essential nutrients. Most notably, this vibrant green powder is known for its detoxifying, alkalising, and energy-boosting properties. That being said, barley grass powder has proven itself as a go-to solution for improving digestion, enhancing immunity, and maintaining overall vitality.

What Is Barley Grass Powder?

Barley grass powder comes from the young, green shoots of the barley plant (Hordeum vulgare). These shoots are harvested when the nutrient content is at its peak, just before the plant forms grains. The harvested leaves are dried at low temperatures and finely ground into a vibrant green powder.

Barley grass powder is rich in vitamins, minerals, and plant-based proteins. It contains a variety of antioxidants, enzymes, chlorophyll, and phytonutrients. Its nutrient profile makes it a popular choice for those seeking a natural, nutrient-dense addition to their diet.

Unlike the grains of the barley plant, which are commonly used for brewing beer or baking, barley grass powder is gluten-free. This is because it is made from the grass-like leaves, not the grain. It’s an excellent option for people with gluten sensitivities or those following a gluten-free diet.

Barley grass powder is a versatile superfood. You can add it to smoothies, juices, soups, or even use it as a natural green food colouring. It has a mild, earthy flavour making it easy to incorporate into your menu. More on that in the How to Use section.

What’s fascinating, is that barley grass contains 30 times more thiamine and 11 times more calcium than cow’s milk, and 6.5 times more carotene and 5 times more iron than spinach. Then, it has 7 times the vitamin C in oranges, 4 times thiamine in whole wheat flour, and 2 times protein in barley grains. What’s more, its total flavonoids and alkaloids are 2.1 times, 10.7 times, and GABA 37.8 times of brown rice.

Barley Grass Powder vs Barley Grass Juice Powder

Though they sound similar, barley grass powder and barley grass juice powder have some key differences related to processing and nutrient content.

Barley grass powder is made by drying and grinding the whole barley grass leaves into a fine powder. This process retains the fibre found in the leaves, which makes it a good choice for those seeking additional dietary fibre. However, the fibrous content might slightly dilute the concentration of vitamins, minerals, and other nutrients.

Barley grass juice powder, on the other hand, is produced by first juicing the fresh barley grass to extract its liquid nutrients. The juice is then dried into a powder. This method removes the fibrous material, resulting in a more concentrated product. Juice powder generally offers higher levels of nutrients like chlorophyll, antioxidants, and minerals per gram compared to whole-leaf powder.

Which one is better depends on your needs. If you’re looking for a fibre-rich supplement, barley grass powder may be ideal. If you prefer a more concentrated nutrient source without added fibre, barley grass juice powder might be the better option.

[1] The ranges for barley grass powder are derived from this study.

[2] For barley grass juice powder I compared products by Organic Traditions, Optimally Organic, Now, BioFinest, Terrasoul Superfoods, Teaveli, Pure Synergy Organics, Navi Organics, and Z Natural Foods.

Barley Grass Powder Benefits

Barley grass powder is a nutritional powerhouse, offering a wide range of health benefits.

Rich in Antioxidants

Barley grass powder is packed with antioxidants such as superoxide dismutase, chlorophyll, and flavonoids (saponarin and lutonarin). These compounds help combat free radicals in the body reducing oxidative stress and supporting cellular health.

Chlorophyll alone deserves a mention. More precisely, it has anti-inflammatory and antioxidant properties and reduces fecal, urinary, and body odour. Chlorophyll derivatives may also play a significant role in anticancer activity.

The flavonoid saponarin in barley grass has strong antioxidant activities, which can prevent various cancers, inflammations, and cardiovascular diseases.

Better Digestion and Blood Sugar Control

The fibre content in barley grass powder aids digestion by promoting regular bowel movements and improving gut health. Barley grass has anti-inflammatory properties and heals the intestinal lining. Therefore, it can be used in case of gastrointestinal tract disorders, pancreatitis, recovering from illness, and from the treatment of ulcerative colitis.

Some studies also suggest that barley grass can help you maintain healthy blood sugar levels.

This may be due to its content of insoluble fibre, a type of fibre that doesn’t dissolve in water. When you increase your fibre intake you could reduce blood sugar levels and improve insulin sensitivity, making it easier for your body to use insulin effectively.

Promotes Sleep

Barley grass contains sleep promoting compounds such as GABA, calcium, potassium (K), and tryptophan making it a very effective food to induce good quality sleep. GABA is an amino acid that has a calming effect on our nervous system. Moreover, it can also have relaxing, anti-anxiety, as well as pain reducing properties. Tryptophan on the other hand is a serotonin and melatonin precursor, while calcium and potassium are also essential for good quality sleep.

Supports Heart Health

Barley grass has a general detoxification effect on human body, which is related to the enzyme superoxide dismutase and lutonarin as well as saponarin. Saponarin is a flavonoid that’s a potent blood pressure regulator. GABA, saponarin, and tryptophan have all been linked to decreased blood pressure, reduced inflammation, and improved heart health.

Potassium as well as antioxidants can prevent heart disease by decreasing inflammation and oxidative stress. Barley grass can prevent thrombosis and cardiovascular diseases by enhancing better blood viscosity and flow.

Enhances Immunity

Barley grass is packed with vitamins A, C, and zinc making the body more resilient to infections. What’s more, when talking about barley grass’s immunity enhancing properties we mustn’t forget about three more contributing compounds. Those are a prebiotic fibre arabinoxylan, a flavonoid anthocyanin, and a soluble fibre β-glucan, all playing an important role in immune function.

Protects the Liver

The high chlorophyll content aids in detoxifying the liver and eliminating harmful toxins from the body. Moreover, the saponarin protects the liver by inhibiting the inflammatory response caused by alcohol.

Promotes Skin Health

Barley grass powder provides antioxidants, vitamin E, and chlorophyll, all of which contribute to healthy, glowing skin by reducing inflammation and improving circulation. The anti-acne benefits can mainly be contributed to a cysteine-rich protein involved in metal detoxification i.e., metallothionein. On the other hand, GABA and superoxide dismutase (SOD) in barley grass have shown to alleviate atopic dermatitis.

Anti-Cancer Properties

The antioxidants, phytochemicals, flavonoids, and chlorophyll all play a role in barley grass’s anti-cancer properties. Studies have shown that there is a good anti-cancer effect in case of breast cancer, leukemia, lymphoma, and melanoma.

Other Barley Grass Powder Benefits

• Anti-diabetes effects.
• May promote weight loss.
• Supports bone health.
  The calcium found in barley grass can help prevent or reverse osteoporosis. It can also help keep your teeth healthy, especially when combined with the phosphorus that’s also found in barley grass.
• Mood enhancing properties.
• Lipid metabolism regulation.
• Anti-gout effects by reducing blood uric acid levels.
• Boosts energy levels thanks to the flavonoids saponarin and lutonarin.
• Improves cognition due to its GABA and potassium contents.

As you can see barley grass powder benefits are extensive, offering numerous ways to better your health.

How to Choose the Best Barley Grass Powder

When selecting barley grass powder, it’s important to make sure you’re getting the highest quality product that retains its nutrient density. Here are some key factors to consider:

Organic Certification

Look for powders labeled “USDA Organic” or similar certifications. This ensures the barley grass was grown without harmful pesticides, synthetic fertilisers, or GMOs, keeping it pure and nutrient-rich.

Juice Powder vs. Whole Grass Powder

Decide based on your needs. Juice powder is typically more concentrated, as it’s made by juicing barley grass and then drying it into powder form. Whole grass powder includes the fibre and is less processed but can be harder to digest.

Processing Method

Choose products processed using low-temperature dehydration. Heat-sensitive nutrients like enzymes and chlorophyll remain intact with this method, ensuring maximum potency.

Source of Barley Grass

Prioritise barley grass grown in mineral-rich soils, such as those in pristine, non-polluted environments. Products from regions like New Zealand, the USA, or certain parts of Europe often indicate high standards.

Additives and Fillers

Opt for powders with no added sugars, fillers, or artificial ingredients. The ingredient list should include only one item: “barley grass” or “barley grass juice powder.”

Testing and Certification

Ensure the product undergoes third-party testing for heavy metals, contaminants, and purity. This guarantees safety and quality.

Customer Reviews and Brand Reputation

Read reviews and research the brand’s reputation. Trusted companies often provide transparent sourcing and manufacturing processes.

If you’re looking for high-quality barley grass juice powder and a range of other superfoods, check out Centralsun (delivers within Europe, US, and Australia). They offer premium organic barley grass juice powder, carefully sourced and minimally processed to retain its maximum nutritional value.

How to Use Barley Grass Powder

Barley grass powder is incredibly versatile and easy to incorporate into your daily routine. Here are some practical ways to enjoy its benefits:

• Mix into Smoothies
  It pairs well with fruits like bananas, mangoes, and berries.
• Stir into Juices or Water
  Mix a teaspoon or tablespoon of barley grass powder with a glass of water or fresh juice. Citrus juices like orange or pineapple can mask the grassy taste if needed.
• Sprinkle on Salads or Soups
  Add it after cooking to preserve its nutrients.
• Include in Energy Balls
  Add a teaspoon or two into energy balls, protein bars, or other plant-based treats.
• Create a Barley Grass Shot
  Dissolve 1-2 teaspoons of barley grass powder in a small amount of water to create a concentrated nutrient shot.
• Combine with Other Superfoods
  Mix barley grass powder with superfoods like spirulina, chlorella, or wheatgrass powder for an even more powerful nutritional punch.
• Experiment with Daily Dosage
  Start with a smaller serving, such as 1 teaspoon per day, to allow your body to adjust. Gradually increase to 1-2 tablespoons of barley grass powder or 2 teaspoons of barley grass juice powder, depending on your tolerance and health goals.

Tips for Best Results:

• Consume it in the morning to kickstart your day with energy and mental clarity.
• Always mix the powder well to avoid clumps.
• Store it in a cool, dry place away from direct sunlight to preserve its potency.

Precautions When Using Barley Grass Powder

While barley grass powder is generally considered safe, there are a few precautions to keep in mind:

Allergic Reactions
If you are allergic to grasses, grains, or gluten, be careful when using barley grass powder. Although it’s naturally gluten-free (when harvested before the grain develops), cross-contamination is possible. Always check for certified gluten-free labels if you are sensitive or have celiac disease.

Digestive Sensitivity
Some individuals may experience mild digestive discomfort, such as bloating or gas, when first introducing barley grass powder. So, start with a smaller amount (e.g., 1 teaspoon daily) and gradually increase the dosage.

Medication Interactions
Barley grass may interact with certain medications, such as blood thinners, diuretics, or immune-suppressing drugs, due to its high vitamin K and antioxidant content. If you are on medications or have underlying health conditions, consult with your healthcare provider.

Pregnancy and Breastfeeding
Although barley grass is generally considered safe, there is limited research concerning pregnancy or breastfeeding. Consult your doctor before including it in your diet.

Contamination Risk
Choose organic, high-quality products from reputable brands to avoid contamination from pesticides, heavy metals, or other harmful additives. Look for certifications like USDA Organic or third-party testing.

Excessive Dosage
Taking more than the recommended dosage may lead to nutrient imbalances or unwanted side effects, such as an upset stomach or diarrhea. Stick to the suggested serving size and consult with a professional for personalised guidance.

Underlying Health Conditions
Those with kidney issues, particularly those sensitive to potassium or other electrolytes, should use barley grass powder cautiously. Its nutrient profile may not align with all health conditions.

General Guidelines for Safe Use:

• Gradually introduce barley grass powder to your diet to monitor how your body reacts.
• Stay hydrated, as its high fibre and nutrient content may increase your water needs.
• Purchase products with transparent labeling and testing to ensure safety and quality.

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Barley Grass vs Wheat Grass Powder

Barley grass and wheatgrass powders are often grouped together because they have similar nutrient profiles. However, there are some differences that may influence which one is best suited for your needs.

Nutritional Content

Barley grass generally contains higher levels of calcium, potassium, and chlorophyll, which are essential for detoxification and maintaining a healthy pH balance. On the other hand, wheatgrass tends to be slightly richer in superoxide dismutase, vitamin E and some B vitamins, which are vital for energy and immune health.

Digestive Benefits

Wheatgrass has a bit less fibre than barley grass. However, it contains specific enzymes that can help boost metabolism and improve nutrient absorption. While both are great for digestion, barley grass powder (not juice powder) may be better for supporting regularity and gut microbiome health.

Taste and Palatability

Barley grass powder has a mild, slightly earthy flavour that goes well with smoothies and juices. Conversely, wheatgrass powder has a stronger, more distinct grassy taste, which some individuals find less appealing. If flavour is something that’s important to you, barley grass might be a better choice.

Specific Health Benefits

Barley grass is often praised for its role in alkalising the body, promoting detoxification, and boosting heart health. It may also provide better support for maintaining a healthy pH balance. Meanwhile, wheatgrass is more known for boosting energy, enhancing the immune system, and improving skin health as it is higher in antioxidants.

Availability and Cost

While both powders are widely available, barley grass is sometimes considered more cost-effective and easier to source in certain regions. Wheatgrass, particularly in its juice powder form, can be slightly pricier.

Which One Should You Choose?
Your choice between barley grass and wheatgrass powders depends on your specific health goals, taste preferences, and sensitivities. If you’re looking for a milder flavour, better digestive support, and a more alkalising effect, barley grass is likely the way to go. On the other hand, if you’re seeking an antioxidant boost or wish to improve energy levels and immune health, wheatgrass may be your best option.

Ultimately, both powders can play a beneficial role in a balanced, plant-based diet. Experimenting with each can help you determine which suits your body and lifestyle best.

Conclusion on Barley Grass Powder Benefits

Barley grass powder benefits are vast, from its impressive range of vitamins, minerals, and antioxidants to its ability to detoxify, alkalise, and boost digestion. That being said, it’s a versatile addition to any menu. Whether you’re looking to enhance energy levels, improve digestion, or simply incorporate more greens into your diet, barley grass powder can offer a natural solution.

When choosing the best barley grass powder, opt for organic, minimally processed, and lab-tested options to ensure the product is pure and has maximum benefits. You can incorporate it into your smoothies, juices, and soups. However, always consider any medical conditions or medications before introducing it into your diet.

If you’re debating between barley grass and wheatgrass powders, remember that both offer unique benefits, and the choice ultimately depends on your health goals, taste preferences, and sensitivities. Both can help you achieve better health, so experiment and find out which suits your needs best.

References

Zeng Y, Pu X, Yang J, Du J, Yang X, Li X, Li L, Zhou Y, Yang T. Preventive and Therapeutic Role of Functional Ingredients of Barley Grass for Chronic Diseases in Human Beings. Oxid Med Cell Longev. 2018 Apr 4;2018:3232080. doi: 10.1155/2018/3232080. PMID: 29849880; PMCID: PMC5904770. [Link]

Health Benefits of Barley Grass. Medically Reviewed by Kathleen M. Zelman, RD, LD, MPH on September 23, 2024. Written by WebMD Editorial Contributor.

Takano A, Kamiya T, Tomozawa H, Ueno S, Tsubata M, Ikeguchi M, Takagaki K, Okushima A, Miyata Y, Tamaru S, Tanaka K, Takahashi T. Insoluble fiber in young barley leaf suppresses the increment of postprandial blood glucose level by increasing the digesta viscosity. Evid Based Complement Alternat Med. 2013;2013:137871. doi: 10.1155/2013/137871. Epub 2013 Nov 24. PMID: 24348688; PMCID: PMC3857754. [Link]

Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ. Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000 May 11;342(19):1392-8. doi: 10.1056/NEJM200005113421903. PMID: 10805824. [Link]

Weickert MO, Möhlig M, Schöfl C, Arafat AM, Otto B, Viehoff H, Koebnick C, Kohl A, Spranger J, Pfeiffer AF. Cereal fiber improves whole-body insulin sensitivity in overweight and obese women. Diabetes Care. 2006 Apr;29(4):775-80. doi: 10.2337/diacare.29.04.06.dc05-2374. PMID: 16567814. [Link]

Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96. PMID: 23675073; PMCID: PMC3614697. [Link]

Zeng Y, Pu X, Du J, Yang X, Li X, Mandal MSN, Yang T, Yang J. Molecular Mechanism of Functional Ingredients in Barley to Combat Human Chronic Diseases. Oxid Med Cell Longev. 2020 Mar 30;2020:3836172. doi: 10.1155/2020/3836172. PMID: 32318238; PMCID: PMC7149453. [Link]

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What Are Anti-Nutrients?

I bet you’ve heard someone talking about phytates or anti-nutrients found in beans, grains, nuts, and seeds and how these reduce the body’s ability to absorb essential nutrients. Those compounds are called tannins, lectins, protease inhibitors, and calcium oxalate.

Let’s dive deeper into phytates and oxalates.

What Are Phytates and Should You Be Worried?

Phytates, or phytic acid, are naturally occurring compounds found in plant seeds. They serve as a storage form of phosphorus for the plant. They most definitely can be a problem. And the answer lies in their chelating properties. “Chelation” just means the binding of a metal ion to an organic molecule. So, when you eat food that contains a mineral like zinc, iron, or calcium, and you also consume phytic acid, the phytic acid will bind to — or chelate — the mineral, forming one of the phytates. Phytic acid and phytate are sometimes used interchangeably to refer to this chelation process.

What’s the issue with that? Our bodies lack the enzyme that breaks down phytates, so we can’t properly digest and absorb the nutrients that are bound up in them. That’s what the “anti-nutrient” label is all about.

For example, one study showed that when there’s phytic acid only 13% of magnesium and 23% of zinc were absorbed, as opposed to 30% when there was no phytic acid.

You shouldn’t be worried though. A 1994 review of trace elements in vegetarian diets from around the world didn’t find iron or zinc deficiencies in those people eating high concentrations of foods containing phytic acid.

How can that be? The thing is, by the time most foods high in phytic acid get to our plate, they may no longer contain enough of them to cause problems.

Health Benefits of Phytates

And a less known fact is that phytates may actually have health benefits. For example, they may reduce the risk of cancer, prevent heavy metal toxicity, act as an antioxidant, protect against kidney stones, help your body produce inositol that helps your liver process fats and has a role in muscle function. In addition, they may help to lower blood triglyceride levels, blood pressure, and blood sugar.

Who Should be Cautious of Phytates?

Still, there are certain groups of people who would benefit from knowing where phytic acid is most present in their diet and understanding how to limit it. Those are individuals who are at high risk for nutritional deficiencies and related disorders. Conditions like osteoporosis with calcium deficiency, anemia with iron deficiency, or zinc deficiency. Then, individuals who have malabsorption disorders and who are at higher risk of malnutrition. This may include people who suffer from an eating disorder or who lack access to adequate food.

Foods High in Phytates

Phytates are found in a variety of plant-based foods, including:

• Legumes: Black beans, pinto beans, kidney beans, soybeans, peanuts, and lentils.
• Whole grains: Brown rice, oats, and wheat.
• Nuts and seeds: Walnuts, pine nuts, almonds, and sesame seeds.
• Tubers: Potatoes, turnips, beets, and carrots.

These foods are nutrient powerhouses, so you shouldn’t let the presence of phytates scare you away.

What Are Oxalates?

Oxalates, or oxalic acid, are compounds found in many plant-based foods. Similar to phytates, they can bind to minerals like calcium and form insoluble compounds. While high oxalate intake can contribute to kidney stones in susceptible individuals, most people tolerate oxalates without issues.

In plants, oxalate helps to get rid of extra calcium by binding with it. That is why so many high-oxalate foods are from plants. As oxalates pass through the intestines, they can, also in our bodies, bind with calcium and be excreted in the stool. And when too many oxalates continue through to the kidneys, kidney stones can form. You don’t need to worry though as a study found that there was no increased risk of stone formation with higher vegetable intake. On the contrary, greater intake of fruits and vegetables was associated with a reduced risk.

Concerns With Oxalates

However, there is one food you could be conscious about, and that’s turmeric. Too much of it may increase the risk of certain kidney stones.

It’s because turmeric is high in soluble oxalates, which can bind to calcium and cause the most common form of kidney stone—insoluble calcium oxalate, and that’s about 75 percent of all cases. So, those who have a tendency to form those stones should probably eat no more than a teaspoon of turmeric daily.

You can also have increased oxalate levels if you’re taking antibiotics or have a history of digestive disease. It’s because, the good bacteria in the gut help get rid of oxalate, and when the levels of these bacteria are low, higher amounts of oxalate can be absorbed.

Foods High in Oxalates

Common high-oxalate foods include:

• Fruits: berries, kiwis, figs, and purple grapes.
• Vegetables: potatoes, green beans, rhubarb, leeks, spinach, beets, swiss chard.
• Nuts: almonds, pecans, cashews, sesame seeds and tahini, peanuts.
• Legumes: soy products, broad beans, black beans.
• Grains: amaranth, buckwheat, rye, wheat bran, quinoa, whole wheat.
• Other: cacao, black tea.

While these foods are nutrient-rich, consuming them in balance is key.

Soy and Oxalates

Now, I mentioned soy containing oxalates. However, this needs some clarification.

While tofu does have moderate amounts of oxalate it also has calcium that reduces the oxalate effects.

Moreover, soy contains phytates which inhibit the formation of calcium kidney stones. One study concluded that soy foods containing small concentrations of oxalate and moderate concentrations of phytate may be advantageous for kidney stone patients or persons with a high risk of kidney stones.

As calcium negates the effects of oxalates, opt for calcium-set tofu that is coagulated with either calcium sulphate or chloride.

How to Reduce Anti-Nutrients in Food

Thankfully, sprouting, cooking, baking, processing, boiling, soaking, and fermenting all help to destroy phytic acid, oxalates, and other anti-nutrients and make minerals more available.

Soaking

Soak legumes, nuts, and grains overnight to reduce phytic acid content. It’s because most of the anti-nutrients in these foods are found in the skin. Since many of them are water-soluble, they simply dissolve when foods are soaked.

One study found that pre-soaking reduced the phytic acid concentration in quinoa by about 70%. In addition, iron solubility doubled as well. In general, soaking beans for at least 12 hours, then rinsing and cooking them in fresh water, reduces phytic acid levels by 60%. What’s more, soaking can even boost vitamin B content in foods.

Sprouting

Sprouting seeds and grains activates enzymes that break down phytates.

Research indicates that when we take white sorghum, sprouting and lactic acid fermentation can almost completely eliminate phytic acid. Overall, sprouting reduces phytates by 37-81% in various types of grains and legumes.

Learn how to sprout and cook chickpeas and how to sprout buckwheat. And here’s a great omelette recipe made with sprouted chickpeas.

Fermenting

Fermented foods like sourdough bread have lower phytate levels due to the fermentation process. Research has found that sourdough fermentation reduced phytates by 62%.

Learn how to make a basic sourdough, fermented buckwheat bead and sourdough spelt bread. You can even go one step further and prepare sourdough pancakes.

Boiling

Boiling green leafy vegetables can reduce calcium oxalate by 19-87%. This is why I would recommend boiling beet greens, older spinach, and chard in plenty of water and discarding the water before you eat them. Boiling is also a good way to reduce other anti-nutrients in your food like lectins, tannins, and protease inhibitors. For more details, go to How to Cook Vegetables to Retain Nutrients.

Food Combining to Reduce Anti-Nutrients in Food

Food combining is another way to reduce anti-nutrients in food. For example, garlic and onions can increase the bioavailability of iron and zinc in plant foods as they enhance mineral absorption. So, adding onion and garlic to your main meals is the way to go.

Another way to boost iron absorption and inhibit the effects of phytates is including vitamin C foods to your high-phytate meals.

Increase your calcium intake when eating foods with oxalate as it can help lower oxalate levels in the urine. Choose high-calcium foods like broccoli, watercress, kale, okra, chickpeas, and kidney beans. There was a study that tested how the addition of calcium may reduce oxalate in spinach. They compared calcium carbonate, chloride, citrate, and sulphate. And found that calcium chloride was the most effective while calcium carbonate was the least effective.

By incorporating these techniques, you can maximise mineral absorption and reduce anti-nutrients in food.

Summary and Main Takeaways

Anti-nutrients like phytates and oxalates have gained a bad reputation, but they are not as harmful as some suggest. These compounds are naturally present in many plant-based foods that provide essential nutrients. The key lies in preparation methods—soaking, sprouting, fermenting, and boiling can effectively reduce these compounds, ensuring you reap all the benefits without concern.

Remember, a balanced diet is about variety. Phytates and oxalates shouldn’t deter you from enjoying a wholesome, plant-based lifestyle. Equip yourself with knowledge, apply simple preparation techniques, and you’ll thrive on your plant-powered journey!

The post Busting Plant-Based Food Myths: Phytates and Oxalates | How to Reduce Anti-Nutrients in Food appeared first on Nutriplanet.

Why You’ll Love This Recipe:

• Plant-Based Goodness: Packed with protein, fibre, and nutrients, this recipe uses whole soybeans for a soft, chewy texture.
• No refined flours: Buckwheat and spelt provide a nutritious, gluten-free base.
• Whole Food Ingredients: No processed additives or protein powders—just natural, nourishing ingredients.
• Versatile Toppings: Sweet or savoury, the choice is yours.

Star Ingredients & Their Benefits

• Buckwheat: Naturally gluten-free, buckwheat is a nutrient-dense grain packed with fibre and minerals like magnesium and manganese. It provides a hearty texture and nutty flavour to these pancakes.
• Spelt: A wholesome ancient grain, spelt adds a mild sweetness and lightness to the batter while offering a range of vitamins and minerals.
• Soybeans: The star of the show! These little powerhouses bring a soft, moist consistency to the pancakes while contributing a significant boost of plant protein, iron, and calcium.
• Dates: A natural sweetener with added fibre and antioxidants, dates give a subtle sweetness without refined sugar.

How to Make These High-Protein Pancakes

1. Soak Your Grains: Start by soaking raw buckwheat and spelt groats overnight. This softens the grains, making them easier to blend and digest. In the morning, rinse and drain them thoroughly.
2. Blend Everything: In a blender, combine the soaked grains, cooked soybeans, dates, oat milk, water, salt, apple cider vinegar, cinnamon, baking soda, and chia seeds. Blend until you get a smooth, creamy batter.
3. Cook the Pancakes: Heat a non-stick pan over medium heat. To avoid excess oil, lightly grease a piece of kitchen paper with coconut, avocado, or olive oil and maintain the pan with it between batches. Pour small amounts of batter to form pancakes and cook until bubbles form on the surface. Flip and cook for another 1-2 minutes until golden brown.

Cooking soybeans at home can be really easy! Learn how to cook soybeans from this blog post: How to Cook Soybeans and Make Dry Roasted Soybeans.

Watch how to make those high-protein pancakes in the below video:

How to Serve Your High-Protein Pancakes

These pancakes are incredibly versatile and pair beautifully with a variety of toppings:

• Sweet Toppings: Fresh berries, fruits, nut butter, or homemade jam.
• Savoury Toppings: Hummus, sauerkraut, kimchi, or even raw shredded red cabbage for a unique twist.

Storage Tips

Have leftovers? Here’s how to keep your pancakes fresh:

• In the Fridge: Store in an airtight container for up to two days. Reheat in a pan or microwave for a quick breakfast or snack.
• In the Freezer: Batch cook and freeze for easy grab-and-go meals. Simply defrost and reheat when needed.

Extra Tips & Substitutions

Time-Saving Tip: Use two pans to cook the pancakes faster, especially if you’re making a big batch.

Adjust the Sweetness: Add or reduce the number of dates based on your taste preferences.

Substitutions:

• Replace soybeans with chickpeas or white beans for a similar texture. Keep in mind that this may reduce the protein content. Alternatively, use 150 grams of hard tofu instead of soybeans.
• Feel free to substitute spelt groats with more buckwheat or use farro or barley groats.
• Use any plant milk of your choice. Oat milk adds natural sweetness, while almond or soy milk offers a more neutral base.
• For a richer result, use all plant milk instead of a mix of milk and water.

Why These High-Protein Pancakes Are a Game-Changer

These high-protein pancakes offer the perfect balance of nutrition, flavour, and ease. Whether you’re fuelling up for the day or treating yourself to a cozy weekend breakfast, they’re a satisfying choice. Plus, they’re free from processed ingredients and refined sugar, making them a guilt-free indulgence.

Let these high-protein pancakes become your new breakfast favourite. Share your creations and tag me—I’d love to see how you make this recipe your own!

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High-Protein Pancakes with Soybeans [Gluten-Free, No Protein Powder, Plant-Based]

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• Author: Nele Liivlaid
• Yield: 3 generous servings 1x
• Diet: Vegan

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Description

These high-protein pancakes with soybeans are plant-based, and made with whole foods. Perfect for a healthy, protein-packed breakfast!

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Ingredients

Units MUS

• 100 g raw buckwheat groats, soak
• 100 g spelt groats, soak
• 240 g cooked soybeans
• 50 g dates
• 1 tsp cinnamon
• 1 tbsp + 1 tsp whole chia seeds
• 300 g additive-free oat milk
• 200 g water
• 1/2 tsp Himalayan salt
• 1 tbsp apple cider vinegar
• 1/2 tsp baking soda

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Instructions

1. Soak Your Grains: Start by soaking raw buckwheat and spelt groats overnight. This softens the grains, making them easier to blend and digest. In the morning, rinse and drain them thoroughly.
2. Blend Everything: In a blender, combine the soaked grains, cooked soybeans, dates, oat milk, water, salt, apple cider vinegar, cinnamon, baking soda, and chia seeds. Blend until you get a smooth, creamy batter.
3. Cook the Pancakes: Heat a non-stick pan over medium heat. To avoid excess oil, lightly grease a piece of kitchen paper with coconut, avocado, or olive oil and maintain the pan with it between batches. Pour small amounts of batter to form pancakes and cook until bubbles form and the surface is almost dry. Flip and cook for another 1-2 minutes until golden brown.

Notes

Time-Saving Tip: Use two pans to cook the pancakes faster, especially if you’re making a big batch.

Adjust the Sweetness: Add or reduce the number of dates based on your taste preferences.

Replace soybeans with chickpeas or white beans for a similar texture. Keep in mind that this may reduce the protein content. Or use 150 grams of hard tofu instead of soybeans.

Use any plant milk of your choice. Oat milk adds natural sweetness, while almond or soy milk offers a more neutral base.

For a richer flavour, use all plant milk instead of a mix of milk and water.

Learn how to cook soybeans at home.

• Category: breakfast
• Method: stovetop

Nutrition

• Serving Size: 1/3 of the recipe
• Calories: 438 kcal
• Sugar: 6.7g
• Fat: 13.4g
• Saturated Fat: 2g
• Carbohydrates: 63g
• Fiber: 14.3g
• Protein: 25g

Don’t forget to share your creations and tag me; I’d love to see your delicious masterpieces!

Disclosure: this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. For every purchase made from the links in this post, you’ll be able to support my work. So you can look after your health, and contribute to my mission at the same time. Thank you!

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The post High-Protein Pancakes with Soybeans [No Protein Powder, Plant-Based] appeared first on Nutriplanet.

The Magic of Wholesome Ingredients

Black Beans: These nutrient-dense legumes add a moist, fudgy texture to the cookies while packing them with protein and fibre.

Peanut Butter: Adds creaminess and richness to the cookies, complementing the chocolate flavour perfectly.

Date Sugar: This natural sweetener keeps this treat low-glycemic and health-conscious.

Tiger Nut Flour and Flakes: High in prebiotic fibre, these ingredients bring a nutty flavour and delightful texture to the cookies.

How to Make Chocolate Tiger Nut Cookies with Black Beans

Follow these simple steps to whip up your very own cookies:

Mash the Black Beans: Start by rinsing and draining the black beans, then mash them thoroughly in a mixing bowl. Some chunks are fine.

Add Creamy Ingredients: Stir in the peanut butter, oat milk, and a pinch of salt, mixing until well-combined.

Sweeten It Up: Add the date sugar and mix evenly.

Incorporate the Dry Ingredients: Add the rolled oats, tiger nut flakes, tiger nut flour, and cacao powder. Begin mixing with a spatula, then switch to your hands to ensure a smooth, homogeneous batter.

Shape and Bake: Weigh out 5-gram portions of the dough, roll into balls, and flatten them into cookie shapes with your hands. Place them on a parchment-lined baking sheet. Bake at 175°C (350°F) for 18 minutes, switching on the fan for the last 2 minutes for a slightly crisp exterior.

Enjoy: Let the cookies cool slightly before enjoying. They’re best served fresh, warm, and gooey!

Tips and Substitutions for Chocolate Tiger Nut Cookies

To ensure your Chocolate Tiger Nut Cookies turn out perfectly every time, here are some helpful tips:

• Freshly Baked Goodness: These cookies are at their best when freshly baked. If you have leftovers, freeze them and reheat in the oven or microwave for that just-out-of-the-oven feel. Avoid storing them on the counter as they may dry out. If you do leave them out, microwave for 10 seconds before eating to restore the softness.
• Black Beans: If you’re out of black beans, red kidney beans work just as well and provide a similar texture.
• Peanut Butter: Substitute with almond butter, cashew butter, tahini, or sunflower seed butter. Keep in mind that tahini and sunflower seed butter are less sweet, so you may want to adjust the sweetener.
• Date Sugar: Coconut sugar is a great alternative that won’t compromise the flavour or texture.
• Oat Milk: Any plant-based milk works here! Almond, soy, or cashew milk are excellent choices. If using a less sweet milk, adjust the sweetener accordingly.

Special Collaboration with Jahuhunt

This recipe features tiger nut flour and flakes from Jahuhunt, a trusted provider of high-quality tigernut products. Use code nutriplanet at checkout to enjoy 10% off their range of tiger nut goodies, including whole nuts, crumbles, flour, flakes, and muesli.

Why You’ll Love These Cookies

These Chocolate Tiger Nut Cookies are proof that healthy treats don’t have to be boring or bland. They’re rich, chocolatey, and satisfying while being packed with nutrients to fuel your body. Whether you’re a seasoned plant-based eater or new to wholesome desserts, these cookies are bound to become a staple in your kitchen.

Download my FREE Guide to Plant-Based Diet
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Healthy Chocolate Tiger Nut Cookies | Plant-Based & Gluten-Free

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• Author: Nele Liivlaid
• Total Time: 38 minutes
• Yield: 14 cookies 1x
• Diet: Vegan

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Indulge in these fudgy Chocolate Tiger Nut Cookies, packed with plant-based goodness. This gluten-free, refined sugar-free recipe is easy to make and perfect for a healthy treat.

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Ingredients

Units MUS

• 1 can (240g, 8.5oz) black beans
• 125g (4.4oz, 1/2 cup) additive-free oat milk
• 1/4 tsp. Himalayan salt
• 100g (3.5oz, 6 level tbsps + 1 tsp) peanut butter
• 80g (2.8oz, 8 level tbsps) date sugar
• 30g (1.06oz, 6 level tbsps) cocoa powder
• 80g (2.8oz) rolled oats
• 50g (1.7oz) tiger nut flakes (internationally from Amazon.co.uk)
• 50g (1.7oz) tiger nut flour (internationally from Amazon.com)

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Instructions

1. Mash the Black Beans: Rinse and drain the black beans, then mash them until smooth.
2. Add Peanut Butter and Milk: Stir in the peanut butter, oat milk, and a pinch of salt.
3. Sweeten It Up: Add the date sugar and mix thoroughly.
4. Incorporate the Rest of the Dry Ingredients: Add rolled oats, tiger nut flakes, tiger nut flour, and cacao powder. Mix with a spatula, then switch to your hands to form a cohesive dough.
5. Shape and Bake: Shape the dough into 50g portions and flatten into cookie shapes. Bake the Chocolate Black Bean Cookies at 175°C (350°F) for 18 minutes (last 2 minutes with the fan on).
6. Enjoy: Let them cool slightly before enjoying these irresistible cookies!

Notes

Tiger Nut Products: If you are in Estonia, I highly recommend Jahuhunt for the flakes and flour. Use my code nutriplanet for 10% off.

Freshly Baked Goodness: These cookies are at their best when freshly baked. If you have leftovers, freeze them and reheat in the oven or microwave for that just-out-of-the-oven feel. Avoid storing them on the counter as they may dry out. If you do leave them out, microwave for 10 seconds before eating to restore the softness.

Black Beans: If you’re out of black beans, red kidney beans work just as well and provide a similar texture.

Peanut Butter: Substitute with almond butter, cashew butter, tahini, or sunflower seed butter. Keep in mind that tahini and sunflower seed butter are less sweet, so you may want to adjust the sweetener.

Date Sugar: Coconut sugar is a great alternative that won’t compromise the flavour or texture.

Oat Milk: Any plant-based milk works here! Almond, soy, or cashew milk are excellent choices. If using a less sweet milk, adjust the sweetener accordingly.

• Prep Time: 20 minutes
• Cook Time: 18
• Category: Dessert
• Method: Oven

What are you waiting for? Grab those black beans and get baking—your taste buds (and your body) will thank you! And don’t forget to check out Jahuhunt’s amazing range of tigernut products. Remember to use the code nutriplanet for 10% off your next purchase.

Don’t forget to share your creations and tag me; I’d love to see your delicious masterpieces!

Disclosure: this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. For every purchase made from the links in this post, you’ll be able to support my work. So you can look after your health, and contribute to my mission at the same time. Thank you!

Feel free to PIN the below image!

The post Healthy Chocolate Tiger Nut Cookies | Plant-Based & Gluten-Free appeared first on Nutriplanet.

The Most Common Soy Myths

Soy is often a controversial topic. There are mainly three kinds of accusations that are being made:

• Soy grows men boobs and contributes to breast cancer.
• Soy farming causes rainforest destruction.
• Soy is genetically engineered.

Let’s look at those claims one-by-one.

Debunking the Health Related Soy Myths

First, a 2020 study shows that regular consumption of fermented soy foods — specifically miso and natto — may reduce all-cause mortality risk.

Another 2019 study discussed how the soy isoflavone genistein could have therapeutic effects on menopause symptoms like hot flashes, as well as several menopause-related diseases, with few to no adverse side effects.

Then, a 2019 study published in the European Journal of Clinical Nutrition found that regularly eating soy foods was protective against metabolic syndrome. And the most protective effects were seen among those who ate soy foods often.

Furthermore, a 2020 meta-analysis examined 52 research trials and found that soy isoflavones could help prevent osteoporosis in people of all weights.

A huge 2003 study published in the Journal of the National Cancer Institute found that women with a high intake of soy (in the form of miso soup) reduced their risk of breast cancer by 54% compared to women with a low intake of soy. Moreover, a 2010 study published in JAMA concluded that soy products reduce rates of breast cancer recurrence and cancer mortality.

Finally, numerous studies have shown that there’s no rise in estrogen levels among men who consume soy foods, nor is there an effect on testosterone levels. And a 2010 meta-analysis of 15 placebo-controlled studies concluded that “neither soy foods nor isoflavone supplements alter the measures of bioavailable testosterone concentrations in men.”

The Estrogen Scare

Where does the fear or estrogen in soy come from? Soy contains compounds called phytoestrogens, which are often confused with human estrogen. However, these plant-based compounds act very differently in the body, sometimes even blocking estrogen receptors, which can have protective effects against hormone-related cancers.

What About Deforestation and Soy?

The next in line when it comes to soy myths, is deforestation. Approximately three-quarters of the world’s soy harvest is used as livestock feed. This isn’t just inefficient. It’s a protein factory in reverse. Why? Because it takes about 12 pounds of feed (such as corn or soy) to create one pound of feedlot beef. For pork, it takes about seven pounds of feed to produce one pound of edible meat, and for chicken, about four. So, as counterintuitive as it may sound, if you want to save farmland and rain forests from being turned into soy plantations, you might be most effective if you eat more soy and less meat. There’s more soy in a pound of feedlot beef than there is in a pound of tofu.

By choosing soy directly in its minimally processed forms rather than consuming animal products fed with soy, we can help reduce the environmental impact of soy farming.

What About GMO Soy?

In 2018, 94% of the soybeans in the US were genetically engineered. Most genetically engineered soy has been directly sprayed with glyphosate and other herbicides, some of which are carcinogenic. Glyphosate has made recent news for being the subject of more than 10,000 cancer lawsuits. Choose organic or non-GMO certified soy to steer clear.

Also, most GMO soy is used for food for animals, predominantly poultry and livestock, and making soybean oil. It is also used as ingredients (lecithin, emulsifiers, and proteins) in processed foods.

While concerns over GMO soy are valid, it’s worth noting that the majority of GMO soy isn’t consumed directly by humans but rather ends up in animal feed, processed foods, or oils. Opting for organic, non-GMO soy ensures you’re steering clear of these issues.

The Healthiest Soy Products to Eat

Now that we’ve talked about all the soy myths, what should you eat? Whenever you can, choose organic non-GMO whole soy products such as edamame beans, soy curls, cooked or roasted whole soybeans, tempeh, miso, and natto. You can even make a hummus with cooked soybeans.

Second best are minimally processed soy products i.e., tofu (silken and firm), additive-free soymilk, tamari.

Steer clear of non-organic GMO soy as well as overly processed soy products e.g., isolated soy protein, soy oil, and products containing these processed isolates.

Here are some recipes that use healthy soy products:

• How to Cook Soybeans
• Tofu Hummus with Soybeans
• Soybean Hummus Without Tahini
• 5-Minute Miso Soup
• Mediterranean Savoury Tofu Rolls
• Tofu and Cinnamon Pancakes
• Chocolatey Tofu Cheesecake
• Simple Baked Cheesecake with Tofu
• Pumpkin Cheesecake with Silken Tofu
• Vegan Mac and Cheese
• Baked Tempeh in Red Wine Marinade

Soy Allergy

Finally, there are people allergic to soy. In such an allergy, the proteins in soybeans bind to IgE antibodies made by the person’s immune system, causing the immune system to regard soy as a foreign invader requiring destruction. This triggers an excessive immune response that results in an allergic reaction. Obviously, if you have a genuine soy allergy, you need to avoid soy.

In Conclusion: Rethinking Soy Myths

Coming back to the question we started with. Is soy bad for you or is soy good for you?

Soy has been a topic of debate for years, often caught in the crossfire of myths and misinformation. But as we’ve seen, when you take a closer look at the science, it tells a very different story. Soy is not only a nutrient-dense, versatile food but also a sustainable choice that can benefit your health and the planet.

As with any food, balance and variety are key. By including soy in a well-rounded, plant-based diet, you can enjoy its many health benefits without fear.

So next time you hear a myth about soy, remember to question it and look to the evidence. Your plate—and your body—deserve the truth.

Have thoughts, questions, or personal experiences with soy? Let’s continue the conversation in the comments below or on social media. Together, we can clear the air and embrace a more informed approach to nutrition.

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The post Debunking Soy Myths: Is Soy Bad for You? What Science Says appeared first on Nutriplanet.

Not only are these bliss balls packed with flavour, but they’re also a nutrient-dense treat that you can feel good about. Black beans add a surprising amount of protein and fibre, while the peanut butter and oats provide healthy fats and carbs for sustained energy. So, whether you need a quick snack to get through your day, a treat to curb your chocolate cravings, or a pre- or post-workout bite, these bliss balls are just what you’re looking for!

Key Features:

• Rich and Chocolatey: Decadent cocoa and melted dark chocolate give these bliss balls a deep, satisfying chocolate flavour.
• Protein-Packed: Thanks to the black beans, peanut butter, and oats, each ball contains a good amount of plant-based protein.
• Fibre-Rich: Black beans and oats are both high in fibre, which helps with digestion and keeps you feeling full for longer.
• Naturally Sweetened: Using date sugar adds a subtle sweetness without the need for refined sugars.
• Gluten-Free: Made with rolled oats and tigernut flour, these bliss balls are naturally gluten-free.
• Simple Ingredients: Most ingredients are pantry staples, making it easy to whip up a batch whenever cravings hit.

The Ingredients in My Black Bean Bliss Balls

Black Beans are a great source of plant-based protein and fibre. They’re also rich in antioxidants, particularly anthocyanins, which support heart health.

Peanut Butter: Creamy peanut butter adds healthy fats and a delicious nutty flavour. It’s also a good source of protein, making these bliss balls even more satisfying.

Date Sugar: Date sugar is made from dried dates, making it a natural sweetener that retains some fibre and nutrients. It adds a hint of sweetness without spiking blood sugar levels as much as refined sugars.

Cacao Powder: Raw cacao powder is loaded with antioxidants, magnesium, and iron, giving a rich chocolate flavour along with numerous health benefits.

Rolled Oats: Oats are a fantastic source of fibre, specifically beta-glucan, which supports heart health and stabilises blood sugar levels.

Oat Milk: Oat milk is creamy and naturally sweet, making it a great dairy-free option for moistening the oats in this recipe.

Tigernut Flour: Tigernut flour is a high-fibre, nut-free flour made from small root vegetables called tigernuts. It adds a subtle sweetness and a bit of texture to these bliss balls.

Dark Chocolate: Dark chocolate not only enhances the chocolate flavour but also provides antioxidants and a rich, smooth texture to the bliss balls.

How to Make Black Bean Bliss Balls

This recipe is simple and straightforward, perfect for a quick snack prep session. Here’s how to make them:

1. Prepare the Black Beans: Start by rinsing and draining your cooked black beans thoroughly. Then, use a fork or a food processor to mash them until smooth.
2. Soften the Oats: Place the rolled oats in a bowl and pour oat milk over them. Microwave for 1 minute, stir, and then microwave for another minute. This will help soften the oats, making them blend easily with the other ingredients.
3. Melt the Chocolate: While the oats are softening, melt your dark chocolate in a double boiler or microwave. If using the microwave, heat in 15-20 second intervals, stirring in between to prevent burning.
4. Combine Ingredients: In a mixing bowl, combine the mashed black beans, softened oats, peanut butter, salt, date sugar, cacao powder, and tigernut flour. Mix until well combined and smooth.
5. Add the Chocolate: Pour in the melted chocolate and mix well, ensuring all ingredients are evenly incorporated.
6. Form the Bliss Balls: Using your hands, roll the mixture into balls, about 35 grams each. If the mixture feels too sticky, you can refrigerate it for a bit to make handling easier.
7. Refrigerate: Place the bliss balls in the refrigerator for at least 1 hour to firm up and allow the flavors to meld.

Enjoy these Black Bean Bliss Balls chilled for the perfect snack, or pack them in your bag for a nutritious treat on the go!

Tips and Substitutions

• Cool the Dough: If you have a bit of time, refrigerate the dough for 10-15 minutes before forming the balls. This will make it easier to handle and less sticky.
• Swap the Nut Butter: If peanut butter isn’t your favourite, feel free to swap it out for almond butter, cashew butter, or even sunflower seed butter for a nut-free option.
• Try Cacao Paste: Instead of dark chocolate, you can use cacao paste for a more intense chocolate flavour. Simply melt it in the same way you’d melt the chocolate.
• Use Nut Flour if Needed: If you don’t have tigernut flour on hand, almond flour or any other nut flour will work just fine.

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Including a full day’s meal plan!

Learn the basics, prepare your kitchen and pantry, compile a balanced meal plan, handle challenges with family and friends, learn the tricks of dining out as well as travelling.

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Black Bean Bliss Balls: A Delicious, Nutty, Chocolatey Delight

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• Author: Nele Liivlaid
• Total Time: 30 minutes
• Yield: 25 balls 1x
• Diet: Vegan

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These Black Bean Bliss Balls are a fun, delicious, and nutrient-packed snack that you can enjoy any time of the day. Whether you’re looking for a quick bite to satisfy your chocolate cravings or a protein boost after a workout, these bliss balls have got you covered.

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Ingredients

Units MUS

• 1 can (240g, 8.5oz) cooked black beans
• 100g (3.5oz) additive-free peanut butter
• 1/2 tsp Himalayan salt
• 70g (2.5oz) date sugar
• 20g (0.7oz) cacao powder
• 100g (3.5oz) rolled oats
• 265g (9.3oz) additive-free oat milk
• 30g (1.06oz) tigernut flour
• 65g (2.3oz) dark chocolate

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Instructions

1. Prepare the Black Beans: Start by rinsing and draining your cooked black beans thoroughly. Then, use a fork or a food processor to mash them until smooth.
2. Soften the Oats: Place the rolled oats in a bowl and pour oat milk over them. Microwave for 1 minute, stir, and then microwave for another minute. This will help soften the oats, making them blend easily with the other ingredients.
3. Melt the Chocolate: While the oats are softening, melt your dark chocolate in a double boiler or microwave. If using the microwave, heat in 15-20 second intervals, stirring in between to prevent burning.
4. Combine Ingredients: In a mixing bowl, combine the mashed black beans, softened oats, peanut butter, salt, date sugar, cacao powder, and tigernut flour. Mix until well combined and smooth.
5. Add the Chocolate: Pour in the melted chocolate and mix well, ensuring all ingredients are evenly incorporated.
6. Form the Bliss Balls: Using your hands, roll the mixture into balls, about 35 grams each. If the mixture feels too sticky, you can refrigerate it for a bit to make handling easier.
7. Refrigerate: Place the bliss balls in the refrigerator for at least 1 hour to firm up and allow the flavors to meld.

Notes

Cool the Dough: If you have a bit of time, refrigerate the dough for 10-15 minutes before forming the balls. This will make it easier to handle and less sticky.

Swap the Nut Butter: If peanut butter isn’t your favourite, feel free to swap it out for almond butter, cashew butter, or even tahini and sunflower seed butter for a nut-free option.

Try Cacao Paste: Instead of dark chocolate, you can use cacao paste for a more intense chocolate flavour. Simply melt it in the same way you’d melt the chocolate.

Use Nut Flour if Needed: If you don’t have tigernut flour on hand, almond flour or any other nut flour will work just fine.

• Prep Time: 30 minutes
• Category: Dessert

Disclosure: this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. For every purchase made from the links in this post, you’ll be able to support my work. So you can look after your health, and contribute to my mission at the same time. Thank you!

You’re welcome to PIN the below image of my low-fat bliss balls:

The post Black Bean Bliss Balls: A Delicious, Nutty, Chocolatey Delight appeared first on Nutriplanet.

I invite you to listen to this article as a podcast episode with more insights as well as embracing my guided gratitude meditation!

• Yoga Nidra for Deep Rest & Nervous System Recalibration
• Resonance Meditation | Longer Version with Breath-Work
• Resonance Meditation: Find Different Frequencies and Vibrations Within You
• 12 Powerful Affirmations | Guided Meditation for Inner Peace & Empowerment
• Gratitude Meditation to Deeply Connect With the World Around You

What is Gratitude?

According to Robert A. Emmons, gratitude has two core components — “an affirmation of goodness” and as a way for us to acknowledge that the “sources of this goodness are outside of ourselves” (Emmons, 2010).

Brother David Steindl-Rast, a Benedectine monk and author of Gratefulness, the Heart of Prayer, puts it this way: gratefulness has two important qualities, the first being the appreciation of something you deem valuable. The second quality of gratefulness is that it must be gratis or given freely (The Gratefulness Team, 2017).

In laymen’s terms, gratitude is being grateful and appreciating what you have in your life as well as giving thanks to other people around you.

Gratitude and Being in the Now

What follows are my own thoughts after gathering wisdom from others and making sense of it all within me.

It comes down to being in the now as much as it is about gratitude. You see, we all wish to attract nice experiences and things into our lives. But here’s the thing – it’s not enough to simply manifest or repeat to yourself that this is what you want but you truly need to start feeling how it would be to be in this desired place and begin being thankful for it. Only when you’re able to do that and you’re truly living and feeling what you’re visualizing for yourself, can all those things come into fruition.

The Importance of Being in the Now

The universal energy or the great consciousness loves you unconditionally, wherever you are in your life. If you choose to be in the place of lack, that is never satisfied with what you have right now in this moment, always yearning for something that might happen in the future and even if you achieve the thing you wanted you never stop in gratitude but instead focus on the next thing in the future, you send out this vibration or energy of lack. And what you give out is what you get back. So, the universe sees that you’re choosing to be in the place of wanting all the time, and it sends you more of it, meaning you’ll always keep wanting and never getting.

Changing How We Think

How often have you caught yourself not being in the moment enjoying exactly what you’re doing but already thinking about future events? For example, having a nice relaxing walk in the nature and not completely immersing yourself into it but maybe thinking what you’re going to eat when you get back. Then, after you get back and eat that thing, while you’re doing it you already concentrate on the next thing you’re going to do and so on. Meaning, you never are present and embracing and enjoying what you’re doing.

I realised that very deeply when I started deeper inner work this spring. I was and sometimes still am that person. This is exactly why I find it so important to practice gratitude every day and replace negative thoughts with positive ones.

I just recently listened to a podcast with neuroscientist Tara Swart who explained how creating new pathways in the brain is hard physical work. Especially if you have thought patterns that root from your childhood. It takes patience and hard work to redirect those pathways but eventually it will happen. Every time you recognize a negative thought, acknowledge it and replace it with something positive. In the beginning it might seem artificial and even cliché but over time with patience it will become automatic. You wake up in the morning and you see mostly beautiful things.

The Law of Attraction

There’s nothing wrong with visualizing and manifesting your desires, it’s important as well. What is as important though, is to first manifest, then feel it in your body, truly be in it, smell it, touch it, taste it and then… let go. Yes, let go of the insistence of any outcome and wholeheartedly enjoy the process, do what excites you the most. By doing that you raise your vibration and naturally attract more good things/experiences and synchronicities.

It doesn’t mean sitting on your butt and expecting that gold will start flowing in through your windows. No! You NEED to act. It’s all about doing what excites you – I can’t imagine sitting on your butt would excite you for a very long time! You’d most probably get bored and frustrated which is the opposite of raising your vibration.

So, you need to act and at the same time NOT focus on the outcome what you think is the best for you. That might lead you onto the wrong tracks. Thin about it – maybe you can’t even imagine what your higher mind or universe has in stake for you and by blindly giving yourself away to this certain outcome that your physical mind has come up with might simply limit you in what you actually may achieve and attract.

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How Does Gratitude work?

There are many scientific studies on the benefits of gratitude. So, how does it work scientifically:

• Gratitude enhances dopamine and serotonin, the neurotransmitters responsible for happiness.
• Reduces fear and anxiety by regulating stress hormones.
• Fosters cognitive restructuring by evoking positive thinking.
• Wires and fires new neural connections to the bliss centre of your brain.

How to Practice Gratitude

There are many ways you can bring yourself into the state of gratitude:

• Gratitude meditation
• Keeping a journal
• Use visual reminders like notes on your mirror or on your desktop
• Creating a vision board
• Share gratitude with loved ones
• Do small acts of kindness
• Ask what other people are grateful for

The Benefits of Gratitude

There are numerous benefits of being thankful:

Physical Benefits

• Improved sleep
• Blood pressure regulation
• Preventing you from overeating
• Motivating to do more exercise
• Strengthens immune system
• Helps regulate glucose levels
• Reduces the biomarkers of inflammation

Mental, Psychological, and Spiritual Benefits

• Boosts self-confidence
• Improves patience and reiliancy
• Reduces envy and jelousy
• Helps to be more optimistic and forgiving
• Steers towards less materialism
• Helps with depression and anxiety
• Aids recovery from addiction
• Enhances overall vitality

Social Benefits

• Strengthens your romantic relationships as well as the relationships with your friends and family.
• Fosters a healthy social circle. Like-minded people attract like-minded people!
• Improves workplace retention.
• Increases productivity.
• Helps you build better relationships with your colleagues.
• Enhances yor decision-making skills.

As we conclude our exploration of gratitude, remember that this powerful practice is more than just a habit – it’s a way of living. By integrating gratitude into our daily lives, we open ourselves to a world of positivity, resilience, and connection. The science of gratitude shows us the path, and our meditation offers the tools to walk it. Embrace this journey with an open heart and watch as gratitude transforms not just moments, but your entire life. May your heart be filled with thankfulness today and every day. Thank you for joining me on this journey of gratitude and discovery.

Don’t forget to do my guided gratitude mediation that you can find on Spotify:

• Yoga Nidra for Deep Rest & Nervous System Recalibration
• Resonance Meditation | Longer Version with Breath-Work
• Resonance Meditation: Find Different Frequencies and Vibrations Within You
• 12 Powerful Affirmations | Guided Meditation for Inner Peace & Empowerment
• Gratitude Meditation to Deeply Connect With the World Around You

Sources:

• 35 Scientific Benefits of Gratitude: Mental Health Research Findings. Retrieved November 22, 2023.
• 7 Scientifically Proven Benefits of Gratitude. Retrieved November 22, 2023.
• Benefits of Gratitude: 28+ Surprising Research Findings. Retrieved November 22, 2023.
• Gratitude and Well Being. The Benefits of Appreciation. Randy A. Sansone, MD and Lori A. Sansone, MD. Retrieved November 22, 2023.
• Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial. Retrieved November 22, 2023.
• Exploring the role of gratitude and support-giving on inflammatory outcomes. Retrieved November 22, 2023.
• Does gratitude enhance prosociality?: A meta-analytic review. Retrieved November 22, 2023.
• Gratitude and well-being: a review and theoretical integration. Retrieved November 22, 2023.
• The impact of gratitude interventions on patients with cardiovascular disease: a systematic review. Retrieved November 22, 2023.

The post Gratitude: The Benefits, How to Practice & Guided Meditation appeared first on Nutriplanet.

But what if sleep seems elusive, and we find ourselves tossing, turning, and chasing after restful nights? In this article, we’ll dive deeply into the art and science of sleep, exploring actionable strategies and insightful approaches on how to sleep better, achieve profound rest, and wake up to a life filled with energy and vitality.

Be sure to explore the companion article that perfectly complements the insights shared in this one: Circadian Rhythm: Navigating the Natural Rhythms for Optimal Health. Together, they offer a comprehensive perspective and additional strategies to enhance your journey toward improved well-being.

Go ahead and listen to this article as a podcast and check out my other episodes full of gems!

• Yoga Nidra for Deep Rest & Nervous System Recalibration
• Resonance Meditation | Longer Version with Breath-Work
• Resonance Meditation: Find Different Frequencies and Vibrations Within You
• 12 Powerful Affirmations | Guided Meditation for Inner Peace & Empowerment
• Gratitude Meditation to Deeply Connect With the World Around You

How to Sleep Better: A Good Sleep Hygiene

If someone has good sleep hygiene it means that they have a set of habits and behaviours that contribute to regular, restful, and adequate sleep. It means you have daily habits and sleep environment that promote consistent and uninterrupted sleep.

Here come practical tips for maintaining a good sleep hygiene to improve your sleep quality.

Consistent Sleep Schedule

It’s crucial to go to bed and get up at the same time every day, even on weekends. By having this consistency, you reinforce your body’s sleep-wake cycle and help improve the quality of your sleep.

Bedtime Ritual

How do you go to sleep, what precedes? Do you phase off straight after switching off your TV or scrolling through social media? Or maybe right after an argument? Not the way! Instead, establish a calming pre-sleep routine. For example, read or listen to a book, listen to soft music, practice meditation, or soak in a hot bath with Epsom salts and calming essential oils. And you can alternate, it doesn’t have to be the same every night.

Limit Screen Time

That being said, the next crucial aspect on how to sleep better is to limit screen time at least an hour, better even 2 hours before bed. It’s because the blue light emitted by phones, tablets, computers, and TVs can interfere with melatonin, the hormone that regulates sleep. Computers and phones also have a light setting which you can turn on and they automatically switch to warmer/yellower tones after a certain time. I have it turned on both, the computer and phone. Blue light glasses are another option if you need to watch your screen close to bedtime.

Mind Your Diet

Large or heavy meals, caffeine, and alcohol can all disrupt sleep. I’d recommend stopping eating altogether at least 2 hours before you got to bed. If you’re hungry and need a small bite, have something easy to digest like plain fruits or vegetables. Also, try not to drink anything an hour before to reduce night-time trips to the bathroom.

Avoid Stimulating Activities

One thing is stimulating foods or beverages but there are also such activities. Try to avoid stressful or stimulating activities before bedtime. For example, discussing emotional issues, watching intense TV shows or news, and working. It includes workouts about 2 hours before bed. A walk is fine but intense workouts should be scheduled latest for the afternoon.

The best way to schedule your workouts to promote better sleep are:

• Aerobic or resistance in the morning as it may stimulate earlier melatonin release in the evening.
• High intensity workouts in the afternoon to promote sound sleep by reducing wakefulness.
• Light resistance or aerobic activities may be performed in the evening as they may reduce night-time awakenings.

Optimal Sleeping Environment

Now, you’ve had your bedtime ritual and you’re actually going to bed. Your bedroom should be a haven for sleep. Make it dark, quiet, and cool. Consider using earplugs, an eye shade, or a white noise machine if needed. Also, mattress and pillows play a role here – make sure they’re comfortable.

Bedroom for Sleep and Intimacy Only

Use your bedroom only for sleep and intimacy. Avoid working, watching TV, or other activities. This strengthens the mental association between your bedroom and sleep. I personally also read and sometimes meditate in the bedroom. You can find your own balance.

Also crucial, don’t have any electronics turned on in the bedroom while you sleep.

If You Can’t Sleep, Leave

Now, you’ve all the above but still can’t sleep. If you’re unable to sleep after about 20 minutes, leave your bedroom and engage in a quiet, non-stimulating activity, like reading, meditating or listening to music or a podcast (avoid stimulating ones). Then, return to bed when you’re tired.

Another option would be yoga nidra which is one of my favourites it’s basically a type of meditation where you go through all your body parts 1 by 1. You do the right side of your body first. Then the left side, then the back of your body and the front of your body.

Postpone Worries

Now, this one is easier said than done. If you find yourself anxious at bedtime, jot down your concerns and postpone thinking about them until the next day.

Relaxation Techniques

To help you with worrying, there are relaxation techniques such as deep breathing, meditation (especially yoga nidra), visualisation, progressive muscle relaxation. The latter is an exercise that reduces stress and anxiety in your body. You slowly tense and then relax each muscle. I do it in the podcast episode, go and have listen!

Consider Light Therapy

If your sleep pattern is really disrupted and you need more help in restoring it, consider light therapy. Especially during darker months. Light therapy can stimulate the pineal gland, and help regulate your sleep-wake cycle.

It’s not too difficult to incorporate these tips into your daily routine. And as a result, you sleep better, have improved mood, concentration, and overall health. Good sleep isn’t a luxury; it’s a necessity.

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The Role of Modern Life in Creating Sleep Disturbances

If you want to know how to sleep better, you need to be aware of modern life factors that disrupt your sleep.

In our modern society we have distanced ourselves from natural cycles and nature in general. We are programmed to be productive every day, no matter what. And our productivity is often measured by how much money we make or how may followers we have. What about health and joy?

Bottom line, as part of the modern society we‘re expected to be on go-go-go mode all the time, behind the screens, getting things done or searching for instant gratification. Let’s look into it, what are the factors that disrupt our sleep:

Technology

Devices like smartphones, tablets, and computers emit blue light that can inhibit the secretion of melatonin, our sleep-inducing hormone. Add to that the dopamine-driven cycle of checking social media, emails, and news, and you have a recipe for disaster.

24/7 Work Culture:

We are so global now, which has brought many benefits but many people are working across multiple time zones, and this leads to irregular hours and fragmented sleep. It’s the expectation that we’d always be available and online which further adds to the stress and hampers relaxation.

Urbanisation and Noise Pollution

Most of us live in cities which means noise and light pollution. All this can disrupt our sleep environment.

Sedentary Lifestyle

The modern lifestyle is often sedentary. We spend long hours in front of screens sitting on our butts. If we don’t have enough movement built into our days our sleep quality and duration suffers.

Increased Caffeine and Alcohol Consumption

Then, people turn to stimulants like coffee or temporary and short-lived relaxation like alcohol. Obviously, it interferes with your sleep. Caffeine is a stimulant that can delay sleep onset, while alcohol can fragment our sleep.

Overloaded Schedules

People want “have it all,” so, they often overextend themselves, and sacrifice sleep to fit in more activities.

The Social Jet-lag Culture

From a circadian rhythm standpoint, when we go to bed late and sleep in on the weekends, it’s as if we flew a few time zones west on Friday evening and flew back east on Monday morning.

Yet it is so normalized and it’s so ingrained in our brains that it’s even cool to stay up super late and really sleep in during the weekends. What this behaviour does, it has the same effect on your body as jetlag and you do this every week.

Population studies suggest those who have at least an hour of social jet lag a week (which may describe more than two-thirds of people) have twice the odds of being overweight. Something to think about here.

Have you noticed that changing your sleeping schedule influences your bowel movements? I certainly have. When I sleep longer, my bowel movement pattern totally gets disrupted. Meaning, if I sleep through the time when I usually go my bowels somehow forget about it and I might not go until the evening or even skip a day which is not good at all as it’s an important detoxification pathway.

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Tips to Manage Sleep Disturbances

Okay, we’ve created all these disruptions. Now let’s see what we can do about them, and manage these disruptions:

Digital Detox

Make time in the evening, at least an hour before bedtime, when you switch off all electronic devices. You can also do daylong or even weeklong detoxes from time to time. A good practice for me is having my phone on silent mode and not checking any apps before I’ve gone through my morning routine. Well, the only app I’m opening is the meditation app obviously and that’s why I also turn off the airplane mode after I wake up, otherwise, it could stay on until it’s time to check my phone.

Set Boundaries

Establish your work hours and stick to them. Inform your colleagues about it to prevent late-night emails or calls.

Create your Sleep Sanctuary

Then, we already covered that when talking about sleep hygiene but it’s good to repeat it here. Deal with light and noise pollution – if you don’t already have them, invest in blackout curtains, earplugs, or white noise machines to. In short, make your bedroom a place of rest and relaxation.

Staying Active

Now, let’s fight sedentary lifestyle by staying active every day. Even a 30-minute walk can significantly improve sleep quality.

Monitor Intake

Drink coffee and other caffeine containing beverages during the first half of the day. If you can’t not drink some alcohol, be aware and don’t overdo it. Remember, while alcohol might make you drowsy, it can disrupt the stages of your sleep.

Prioritise Sleep

And, I guess you’ve already gotten the point by now – make sleep your priority. It has tremendous impact on your health, mood, and productivity. It’s not an expendable commodity but a vital aspect of self-care.

So, it would be ideal to get natural light into your eyes without a window glass between very soon after waking up. It can be as simple as opening a window or going out into the balcony if you don’t have time for a walk. People have reported a tremendous difference in their sleep quality after doing this for just a week.

Practice Relaxation Techniques

And finally, practice relaxation techniques. So, deep breathing, meditation, or yoga help you wind down and signal your body that it’s time to rest.

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How to Sleep Better: Foods, Herbs, and Supplements

Next, let’s talk about foods, supplements, and herbs that improve the quality of your sleep.

Foods For Better Sleep

There are certain foods that increase the levels of melatonin. More precisely, foods that contain the amino acid tryptophan, vitamin B6, magnesium, calcium, zinc, and folic acid.

Now, tryptophan is a precursor to serotonin and melatonin. In fact, serotonin levels are directly related to tryptophan intake. And in order to metabolise it, we need vitamins B6 and C, folic acid, and magnesium.

What foods can you eat then to increase the levels of the mentioned substances?

• nuts and seeds (especially pumpkin, sunflower, chia and flax, sesame, almonds).
• Legumes, particularly soybeans, tofu, edamame, lentils, chickpeas, and white beans.
• Dark chocolate or cacao.
• Bananas
• Avocado

Herbs For Better Sleep

• Chamomile is a great sleep aid. Make a cup of tea before bedtime.
• Kava (Piper methysticum) works through the nervous system, and it lessens anxiety, reduces pain, and promotes relaxation. Kava can bring about relaxation without causing “brain fog” or any lack of mental clarity. However, it may take 1 or 2 months of regular kava use to realize these benefits.
• Other relaxing herbs include valreian root, vervain, catnip, hops, or linden flowers.
• Hemp CBD tea. Apparently drinking CBD hemp tea comes with a range of benefits but the main ones are associated with calming the nervous system so switching to parasympathetic nervous system relaxation in general and also better sleep. Listen to my “funny” experience with hemp CBD tea from the podcast episode!

So, enjoy your cup of herbal tea in the evening. I personally have welcomed this routine into my pre-sleep ritual, especially during the colder and darker months. I particularly like the mixture of chamomile and ginger.

Supplements For Better Sleep

Now, let’s see which supplement options there are should you need some.

You can begin with just vitamin C, calcium, and magnesium. Vitamin C helps absorb calcium and magnesium. Another note, if you take zinc as a supplement, consume it away from those two and they compete with one another.

And, the ideal Ca to Mg ratio is 2:1. For example, if you take 500 mg of calcium, take 250mg of Mg. Together, they regulate heart and muscle contractions. Ca si responsible for contractions and Mg is relaxant.

By the way, calcium and magnesium are both alkaline minerals, so don’t take them with or right after meals, as they can reduce stomach acid and are overall poorly absorbed when taken with food.

Before I move on with additional options, I need to note that you should consider these supplements only in case you’ve tried all the behavioural tools + C, Ca and Mg, and still find that you have trouble sleeping.

That being said, you can add 500 mg of L-tryptophan (or 5-HTP), increasing the dosage, if necessary, by 500 mg every 3 days, up to 2,000 mg. If you still have no relief, try an herbal sleep-inducing formula, beginning with 1 or 2 capsules and building up if needed.

Sleep-Aid Nutrient Cocktail

• Vitamin C 500–1,000 mg (helps mineral absorption)
• Calcium 500–750 mg
• Magnesium 350–500 mg
• Potassium 300–500 mg L-tryptophan 500–2,000 mg (if available) or 5-HTP (5-hydroxytryptophan)

L-Tryptophan

Because other amino acids, such as tyrosine and phenylalanine, compete for absorption with tryptophan, tryptophan must often be taken as a supplement to increase its blood levels.

A few more words on tryptophan. Usually, 1 to 2 grams of L-tryptophan are needed to induce sleep. However, maintain the lowest dose that works (often as little as 500 mg). It can be repeated if you wake in the middle of the night. Initially, take 1 gram of L-tryptophan 30 to 45 minutes before bed, it should reduce the time it takes to fall asleep.

L-Theanine

It’s an amino acid that has a calming effect. If you have a really stressful period, you can take it before bed and again in the morning. It doesn’t make you dizzy but simply calmer. It works by altering brain levels of serotonin and in this way, changes nervous system balance for better.

By the way, it’s naturally found in green tea. And it’s noteworthy that matcha contains up to five times as much L-theanine as regular green tea (20 mg versus 4 mg).

But, there’s a but – it depends greatly on the quality of matcha you use. In order to have stress-inducing effect, the matcha powder needs to contain at least 17mg/g of theanine. In a study where 76 matchas marketed in Japan and 67 matchas marketed overseas were tested, 50 out of 76 in Japan met the criteria. Whereas only 6 out of 67 marketed overseas met this condition.

In addition to this, the molar ratio of caffeine and EGCG (unique plant compound thought to reduce inflammation, aid weight loss, and help prevent heart and brain disease) to theanine and arginine (the second most important amino acids in matcha tea) might need to be lower than two. The result indicated that 32 out of 76 samples in Japan met this condition. Only one sample sold overseas met the condition.

Unfortunately, the study didn’t reveal the matcha brands. However, opt for high quality Japan ones that cost more. At the moment, around 20 euros per 30g is a decent price, cheaper than that and it gets a bit dodgy. If you want to be sure, contact the seller or producer and ask whether they have tested their powder for theanine, arginine, and EGCG content.

Melatonin

Moving on, melatonin can also be taken to induce sleep but only occasionally. If you take it over long periods of time, it might cause problems. So, it’s best to leave it for acute stress periods or for when you need to overcome jet lag. It should actually be recommended to adult travellers flying across five or more time zones, particularly in an easterly direction, and especially if they have experienced jet lag on previous journeys.

Anyway, take it with caution and stick to low doses (1-3mg) on short-term basis only. I had acute stress in the spring and took advantage of melatonin and it worked well. Now, I take it maybe a few times a month when I struggle to fall asleep. This usually happens when I go to bed way later than my usual pattern.

Apigenin, GABA, Glycine, and Myo-Inositol

Next, I’m going to share some useful information I picked up from Huberman Lab Sleep Toolkit episode. If you want more details, go and listen to it yourself.

Namely, There are more advanced supplements to consider:

• Apigenin which is a flavonoid present in many vegetables and herbal spices including parsley, celery, basil, chamomile, cilantro, and oregano).
• GABA (gamma-Aminobutyric acid), a neurotransmitter. It slows down your brain by blocking specific signals in your central nervous system (your brain and spinal cord). GABA is known for producing a calming effect.
• Myo-inositol (b8 vitamin). Can make it easy to fall back asleep when you need to go to bathroom.
• Glycine (an amino acid). Taking glycine can help you reach deep sleep more quickly and improve your quality of sleep by stabilising your sleep rhythms.

The combination of magnesium threonate, apigenin and theanine seems to be effective or you can try just one of them. It’s a basic sleep regimen.

Additionally you can try 2g of glycine and 100mg GABA, adding to the above stack every 3^rd or 4^th night.

Then, there’s an option to add in 900mg myo-inositol every other night AWAY FROM glycine and GABA.

However, this is all very advanced and only for those who are interested in bio-hacking. It’s sufficient to start with behavioural techniques and more common supplements like magnesium and calcium.

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Circadian Rhythm, Good Sleep & Its Significance

Our bodies operate on a natural 24-hour clock that is known as the circadian rhythm. This is our internal timekeeper and it regulates various bodily functions, from hormone secretion to metabolism. When you respect this rhythm you ensure that our body and mind operate at their peak, and you enhance your overall well-being. Read more from the article Circadian Rhythm: Navigating the Natural Rhythms for Optimal Health.

It’s worth emphasising once again that sleep isn’t just about resting; it’s a time when your body repairs and rejuvenates. Quality sleep helps with better memory, supports immune function, and balances hormone levels. If you disrupt your sleep-wake cycle or consistently miss out on quality sleep you will lead yourself to physical and mental problems.

Sources (all online sources were accessed inn October 2023):

1. Haas, Elson M.; Levin, Buck. Staying Healthy with Nutrition. [Amazon affiliate link].
2. What’s the Best Time of Day to Exercise for Sleep? [Link]
3. The Benefits of Progressive Muscle Relaxation and How to Do It. [Link]
4. Greger, Michael. How Not To Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss. [Amazon affiliate link]
5. 5 Scientifically Proven Benefits of Morning Sunlight for Sleep-Wake Cycle. [Link]
6. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 2019; 23(3): 147–156. [Link]
7. Exposure to Natural Light During the Day May Help You Sleep Better. [Link]
8. What to know about CBD tea: Uses, research, legalities, and more. Medical News Today. [Link]
9. Stress-Reducing Function of Matcha Green Tea in Animal Experiments and Clinical Trials. Nutrients. 2018 Oct; 10(10): 1468. [Link]
10. Melatonin: Are we using too much? Medical News Today. [Link]
11. Gamma-Aminobutyric Acid (GABA). Cleveland Clinic. [Link]
12. The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology. 2015 May; 40(6): 1405–1416. [Link]

The post How to Sleep Better: Tips and Tricks for Optimal Rest appeared first on Nutriplanet.

This article shines a light on the impact that our body’s internal clock has on our overall well-being, vitality, and health. With scientific insights and practical wisdom, we will paint a picture of how tuning into our circadian rhythm can be a transformative practice, guiding us towards a life of enhanced harmony, balance, and wellness. Join us as we delve into the rhythms that influence our sleep, our mood, and even our digestion, and discover how to make them work in favour of your health and happiness.

Be sure to explore the companion article that perfectly complements the insights shared in this one: How to Sleep Better: Tips and Tricks for Optimal Rest. Together, they offer a comprehensive perspective and additional strategies to enhance your journey toward improved well-being.

Go ahead and listen to this article as a podcast and check out my other episodes full of gems!

• Yoga Nidra for Deep Rest & Nervous System Recalibration
• Resonance Meditation | Longer Version with Breath-Work
• Resonance Meditation: Find Different Frequencies and Vibrations Within You
• 12 Powerful Affirmations | Guided Meditation for Inner Peace & Empowerment
• Gratitude Meditation to Deeply Connect With the World Around You

What Is Circadian Rhythm?

You’ve probably heard the term before, but you might not fully understand the concept. It’s derived from the Latin words ‘circa’ meaning ‘around’ and ‘diem’ meaning ‘day’. The circadian rhythm quite literally translates to ‘around a day’. And that’s precisely what it is—a roughly 24-hour cycle that dictates various physiological processes in almost all living organisms.

Now, imagine for a moment, our ancient ancestors. They didn’t have the luxury of artificial lights or digital devices. Their lives were deeply intertwined with the rhythm of the sun. As the sun rose, they woke up; as it set, they settled down. This day-night cycle has been a fundamental part of the Earth’s design for billions of years, and life on our planet has evolved in harmony with this cycle. This evolution has embedded a sense of time within us and all living beings, aligning our internal processes with the external environment.

Our bodies, much like those of other organisms, contain an intricate internal ‘clock’. This isn’t a ticking clock like the one on your wall but a biological one situated in the hypothalamus region of our brain, known as the suprachiasmatic nucleus or SCN. This master clock orchestrates a symphony of bodily functions, from when we feel awake to when we’re hungry, and even when certain hormones are released. In essence, the circadian rhythm ensures our body’s internal processes are synchronized, allowing us to function optimally in relation to the world outside.

It’s fascinating to think about, isn’t it? That deep within us, we have a rhythm, a pulse that’s connected to the very fabric of the Earth and the universe. It’s this rhythm that we’ll explore today, understanding how it affects our sleep, our health, and our overall well-being.

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The Science Behind Circadian Rhythm

As we delve deeper into the realm of the circadian rhythm, it becomes evident just how profound its influence is on our bodies. It’s not merely an abstract concept; it’s a tangible, biological process that guides various facets of our physiology.

One of the most notable ways the circadian rhythm manifests is in our hormone production. The two key players in this space are melatonin and cortisol.

Melatonin, the Pineal Gland, and Our Connection to Light and Darkness

The pineal gland, a tiny but powerful organ nestled deep within our brain, plays an integral role in how we perceive and respond to the world around us. Acting as the cornerstone of our endocrine system, this gland is responsible for producing two crucial hormones: serotonin and melatonin.

Interestingly, its functions are not only dictated by the light we perceive but are also influenced by magnetic fields. This intimate connection between the pineal gland and our environment shapes our psycho-emotional well-being, helping us attune to the natural ebb and flow of our surroundings.

Melatonin

Let’s zoom in on melatonin. It is often termed the ‘sleep hormone’ and is the premier hormone secreted by the pineal gland. What’s its role then? To keep us harmoniously synchronised with the world. It helps us stay attuned to the seasonal balance between day and night and aligns our sleep-wake cycle with the ever-changing patterns of daylight and darkness. This becomes particularly evident as we transition between the winter and summer solstice.

In addition, melatonin is a potent antioxidant. It bolsters our immune function and acts as a buffer against stress by reducing cortisol levels. So, melatonin wears many hats – it influences three important systems in bodies – nervous, endocrine, and immune system. And its efficacy is highly reliant on the balance of light and dark in our environment. Even a slight exposure to light during our regular sleep hours—whether it be from TVs, computers, or even digital alarm clocks—and we can disrupt melatonin production, thus, throwing our sleep patterns out of whack.

To sum it up, melatonin has a pivotal role in both maintaining our connection with the environment and in sleep regulation. So, it’s no wonder that it’s a remedy for issues like insomnia, seasonal affective disorder, and even jet lag.

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Cortisol

Now, on the flip side, we have cortisol, sometimes called the ‘stress hormone’ or ‘wake-up hormone’. As dawn breaks, cortisol levels in our bloodstream surge, and they act like a natural alarm clock. This increase provides us with the energy and alertness we need to start our day. On the other hand, if you have elevated cortisol levels at night it can disrupt your sleep. And this is why we need to manage stress and ensure there’s a proper balance.

Moving forward, the circadian rhythm’s influence doesn’t stop at hormones. Our body temperature, too, flows with this rhythm. Typically, our core temperature drops during the night-time, facilitating better sleep, and rises as we approach daytime, making our bodies ready for activity.

Cortisol and melatonin aren’t the only aspects that the circadian rhythm influences. Let’s look into metabolism. So, we have hormones to regulate both hunger and satiety. Did you know that a disrupted circadian rhythm can skew the delicate balance between those hormones? Yes, sleep has a huge part in maintaining a harmonious equilibrium between these two hormones. It ensures that we feel hungry when we need nourishment and full when we’ve had enough.

Metabolism and Circadian Rhythm

Now, there’s more to sleep and metabolism. Here’s where insulin jumps in. It’s a crucial hormone for blood sugar regulation and cellular nourishment. As it turns out, our sleep patterns have a huge impact on the way our body responds to insulin.

If we get adequate, quality sleep we ensure that our cells respond well to insulin and keep our blood sugar levels in check. However, a lack of proper sleep can hinder this insulin sensitivity. If we’re less sensitive to insulin, it leads to elevated blood sugar levels and, over time, we increase the risk of becoming insulin resistance. Meaning, our pancreas releases insulin but it doesn’t have its required effect.

So, here you have it – another reason to align your daily activities with your natural circadian rhythm because getting good sleep is so essential to your metabolic health.

Let’s wrap up circadian rhythm. In essence, it operates like a master conductor. It orchestrates various physiological processes and ensures that they work in harmony. When this rhythm is disrupted, we’re out of sync. That’s why it’s paramount to understand and respect our internal clock, and to make sure it remains in harmony with the natural world.

Consequences of Disrupting the Circadian Rhythm

When we talk about the importance of circadian rhythm, it’s not just about getting a good night’s sleep or waking up refreshed. It’s about the larger impact it has on our overall health. Disregarding our natural sleep-wake cycle can lead to a myriad of health complications. Let’s delve into some of these:

Sleep Disorders

The most immediate and obvious consequence of disrupting our circadian rhythm is sleep disorders. Conditions like insomnia, where you find it hard to fall asleep, or sleep apnea, where your breathing repeatedly stops and starts, can be aggravated by not adhering to a regular sleep schedule.

Obesity and Metabolic Syndromes

Our body’s ability to process food and store energy is closely tied to our sleep-wake cycle. When this gets out of balance, it can lead to weight gain and even metabolic syndromes. In fact, irregular sleep patterns can affect appetite-regulating hormones, leading to increased hunger and calorie intake.

Diabetes

As touched upon earlier, sleep has a direct influence on how our body reacts to insulin. Disrupted sleep can result in higher blood sugar levels, increasing the risk of type 2 diabetes.

Mood Disorders

We’ve all felt irritable after a bad night’s sleep, but consistent disruptions in our sleep pattern can lead to more serious mood disorders like depression and anxiety. Sleep and mood are intimately connected; a disrupted circadian rhythm can lead to hormonal imbalances that affect our emotional state.

Potential Links to Cancer

Some research suggests that long-term disruption of the circadian rhythm might increase the risk of certain cancers. While the exact mechanisms aren’t fully understood, it’s believed that the disruption of certain hormones could play a role.

Cognitive Impairments

A good night’s sleep isn’t just about feeling rested—it’s crucial for our brain to function optimally. Disrupting our circadian rhythm can affect our cognitive abilities, including attention, problem-solving, and memory. Over time, chronic sleep disruption can even lead to long-term memory issues and decreased cognitive functions.

Mental Well-Being

Beyond just mood disorders, a consistent sleep pattern is vital for overall mental well-being. It plays a significant role in stress regulation, decision-making, and even our interpersonal relationships.

In essence, our circadian rhythm is a foundational aspect of our health—both physical and mental. When we align our lives with it, we’re not just improving our sleep; we’re enhancing our overall quality of life.

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Concluding Thoughts: Embracing the Rhythms of Nature

In wrapping up our exploration of the circadian rhythm, it becomes so clear just how influential and fundamentally imperative these natural rhythms are to our overall health and well-being. By aligning ourselves more closely with these inherent cycles, we foster an environment within our bodies that is conducive to optimal functioning, enhancing everything from our sleep to our mood to our metabolic processes.

Understanding and respecting our circadian rhythms isn’t just about scheduling sleep or meal times; it’s about nurturing a profound connection with the natural ebbs and flows ingrained within our biology, allowing us to thrive in synchrony with the world around us.

And this is just the beginning of our journey into the realms of rest and rejuvenation. In our upcoming article, we’ll delve even deeper, exploring the crucial aspect of sleep hygiene. There, we’ll uncover practical strategies and insightful tips to cultivate a sleep environment that not only supports the circadian rhythm but also promotes a restful and rejuvenating sleep experience.

Sources (all online sources were accessed in October 2023):

1. Haas, Elson M.; Levin, Buck. Staying Healthy with Nutrition. [Amazon affiliate link].
2. “Metabolic Syndrome – Symptoms and Causes.” Mayo Clinic, [Link].
3. Circadian Rhythms in Diet-Induced Obesity. Atilla Engin, [2017] [Link]
4. The role of insufficient sleep and circadian misalignment in obesity. Nature Reviews Endocrinology. [2022] [Link]
5. Impact of circadian disruption on glucose metabolism: implications for type 2 diabetes. Diabetologia. 2020 Mar; 63(3): 462–472. [Link]
6. A Growing Link between Circadian Rhythms, Type 2 Diabetes Mellitus and Alzheimer’s Disease. Int J Mol Sci. 2022 Jan; 23(1): 504. [Link]
7. Major roles of the circadian clock in cancer. Cancer Biol Med. 2023 Jan 15; 20(1): 1–24. [Link]
8. Roles of circadian clocks in cancer pathogenesis and treatment. Experimental & Molecular Medicine volume 53, pages1529–1538 (2021). [Link]
9. Circadian rhythms and cancers: the intrinsic links and therapeutic potentials. Journal of Hematology & Oncology volume 15, Article number: 21 (2022). [Link]
10. Circadian rhythm disruption and mental health. Translational Psychiatry volume 10, Article number: 28 (2020). [Link]
11. Sleep, Circadian Rhythms, and Anxious Traits. Curr Psychiatry Rep 2015 Sep;17(9):73. [Link]
12. Circadian symptom fluctuations in people with anxiety disorders. Journal of Affective Disorders Volume 11, Issue 3, November–December 1986, Pages 213-218. [Link]
13. Circadian Rhythm Disturbances in Depression. Hum Psychopharmacol. 2008 Oct; 23(7): 571–585. [Link]
14. Cognition in circadian rhythm sleep disorders. Progress in Brain Research Volume 190, 2011, Pages 3-20. [Link]

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Here’s why this recipe is a game-changer:

• Healthy and Nutritious: Made with wholesome ingredients like apples, rolled oats, and nut butters, this crumble is a nutritional powerhouse that doesn’t skimp on flavour.
• Simple and Quick: Even if you’re a kitchen newbie, putting this dessert together is a breeze. Plus, it’s ready in under an hour.
• Seasonal Star: As apple season graces us, there’s no better way to celebrate the bounty than with this delightful treat. It’s truly apple’s time to shine!

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Healthy Apple Crumble Recipe

One of the standout qualities of this apple crumble recipe is its inclusivity to a range of dietary needs.

• This dessert is plant-based and vegan, making it a great choice for those who abstain from animal products.
• If you’re sensitive to gluten, you’ll be pleased to know it’s gluten-free (given that you’re not sensitive to avenin in oats), ensuring your gut health stays in check.
• Those avoiding soy products can also rejoice, as this crumble is soy-free.
• If you’re watching your oil intake or simply prefer oil-free recipes, this treat has got you covered as it’s oil-free.
• Additionally, for those with allergy concerns, this delightful recipe is completely peanut-free, ensuring a safe and scrumptious treat for everyone to enjoy.
• Lastly, in my commitment to promote natural sweetness without the health drawbacks, this dessert is proudly refined sugar-free utilising date sugar and date syrup.

Truly, it’s a dessert that most can enjoy without compromise!

Ingredients and Their Health Benefits

Before diving into the baking process of my apple crumble recipe, it’s worth taking a moment to appreciate the carefully selected ingredients that make this apple crumble not just delicious, but also healthy. Each component brings its own set of nutritional perks to the table, transforming a classic dessert into a nourishing treat. Let’s delve deeper into what each ingredient offers.

Apples

First, the main ingredient. Often quoted as keeping the doctor away, apples are packed with essential dietary fibre and vitamins. They’re known for heart health and their ability to support weight management.

Rolled Oats

Secondly, I added rolled oats. These whole grains are not just for breakfast! They’re rich in fibre, antioxidants, and can help regulate blood sugar levels.

Date Sugar & Syrup

Next, unlike refined sugars, date sugar and syrup are natural sweeteners that provide essential minerals and vitamins.

Tahini and Almond Butter

Now, let’s include some hearty ingredients. Tahini is made from sesame seeds and is a good source of healthy fats, antioxidants. It can also aid in reducing inflammation.

Almond butter is not only delicious but also loaded with monounsaturated fats, vitamin E, and magnesium.

Oat Milk

In order to thin the nut butter mixture of my apple crumble recipe, we need a liquid. I opted for oat milk which is low in calories and high in vitamin D and calcium.

Cinnamon

Finally, there’s no apple crumble without cinnamon! It’s more than a comforting spice. Among other benefits, cinnamon is good for metabolism, has anti-inflammatory properties, and can lower blood sugar levels.

How to Make This Healthy Apple Crumble Recipe

Start by cubing the fresh apples and arrange them in your baking dish.

Next, give a generous sprinkle of date sugar and rolled oats for that perfect crumbly texture.

Then, in a separate mixing bowl, whisk together the rich tahini, almond butter, date sugar, syrup, a pinch of salt, and creamy oat milk until well combined.

Now, drizzle this luxurious mixture over the apples, ensuring they’re evenly coated.

For that final touch, dust with aromatic cinnamon and drizzle with a hint more of date syrup.

Finally, place in the oven and bake for 40-45 minutes, or until the apples are soft and the top is golden and crispy.

Additional Tips for the Healthy Apple Crumble Recipe

• Swap and Sub: Both tahini and almond butter can easily be substituted with peanut butter if that’s what you have on hand or prefer.
• Go Low Glycemic: If you’re monitoring your sugar intake, you can replace the date sugar and syrup with low glycemic sweeteners, such as erythritol.
• Plant Milk Varieties: While this recipe suggests oat milk, any plant milk of your choice will do the trick — almond, soy, cashew, or rice milk, they’re all good options.
• A Hint of Ginger: For those who enjoy a bit of warmth and zing, adding some ground ginger to the mix can elevate the flavors.
• Sweetness Level: Remember, the sweetness required truly depends on the natural sweetness or tartness of your apples. If you’re working with particularly sour apples, like I was, don’t hesitate to be generous with the sweeteners to strike the right balance.

How to Serve

While this crumble is a treat on its own, you can elevate your dessert experience by serving it:

• With a scoop of your favourite ice cream (vanilla or cinnamon would be divine!).
• Dolloped with creamy coconut yogurt for a tangy contrast.
• Simply poured over with some chilled plant milk.

Storage Tips

Got leftovers? (Though I’d be surprised!) Store your apple crumble in a sealed container in the fridge. It will stay fresh and delectable for up to 4 days. Just make sure to resist the temptation to have it all in one go!

This wholesome recipe brings together the goodness of apples with the nutritional benefits of its other components. Enjoy your healthy apple crumble, knowing each bite offers both taste and health!

More Recipe Ideas to Use Apples:

• Homemade Applesauce
• Rustic Apple Pie
• Apple-Cinnamon Muffins [Low-Fat]

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Healthy Apple Crumble Recipe

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• Author: Nele Liivlaid
• Total Time: 1 hour
• Yield: 6 servings 1x
• Diet: Vegan

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Description

This wholesome recipe brings together the goodness of apples with the nutritional benefits of its other components. Enjoy your healthy apple crumble, knowing each bite offers both taste and health!

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Ingredients

Units MUS

• 660g (about 4 huge ones) apples
• 4 tbsps. date sugar
• 70g (2 tbsps less than a cup) rolled oats
• 30g (2 tbsps.) tahini
• 30g (2 tbsps.) almond butter
• 150g (1/2 cup + 2 tbsps.) oat milk
• A few pinches Himalayan salt
• 4.5 tbsps. date syrup
• 1 tsp. cinnamon

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Instructions

1. Preheat your oven to 175°C (347°F).
2. Cube your fresh apples and arrange them in your baking dish.
3. Sprinkle with 2 tablespoons of of date sugar and rolled oats. Shake or stir.
4. In a separate mixing bowl, whisk together the rich tahini, almond butter, 2 tablespoons of date sugar, 2 tablespoons of date syrup, a pinch of salt, and creamy oat milk until well combined.
5. Drizzle this luxurious mixture over the apples, ensuring they’re evenly coated.
6. For that final touch, dust with aromatic cinnamon and drizzle with a hint more of date syrup (2.5 tbsps.).
7. Place in the oven and bake for 40-45 minutes, or until the apples are soft and the top is golden.

Notes

Serving: add ice cream, yogurt, or cold milk to your apple crumble.

Swap and Sub: Both tahini and almond butter can easily be substituted with peanut butter if that’s what you have on hand or prefer.

Go Low Glycemic: If you’re monitoring your sugar intake, you can replace the date sugar and syrup with low glycemic sweeteners, such as erythritol.

Plant Milk Varieties: While this recipe suggests oat milk, any plant milk of your choice will do the trick — almond, soy, cashew, or rice milk, they’re all good options.

A Hint of Ginger: For those who enjoy a bit of warmth and zing, adding some ground ginger to the mix can elevate the flavors.

Sweetness Level: Remember, the sweetness required truly depends on the natural sweetness or tartness of your apples. If you’re working with particularly sour apples, like I was, don’t hesitate to be generous with the sweeteners to strike the right balance.

• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Category: Dessert
• Method: Oven

Nutrition

• Serving Size: 1/6 of the recipe
• Calories: 247.5 kcal
• Sugar: 27.7g
• Sodium: 71.6mg
• Fat: 7.4g
• Saturated Fat: 1g
• Carbohydrates: 43,6g
• Fiber: 5.2g
• Protein: 4.2g

Disclosure: this post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. For every purchase made from the links in this post, you’ll be able to support my work. So you can look after your health, and contribute to my mission at the same time. Thank you!

Feel free to PIN the below image!

The post Healthy Apple Crumble Recipe: A Delight for Your Taste Buds and Health appeared first on Nutriplanet.

In this post, we explore what it truly means to eat mindfully, investigating its essential components and the profound benefits it brings. We’ll also demystify the science behind this ancient practice and offer practical steps to seamlessly integrate it into our daily lives. And, because every journey has its challenges, we’ll arm you with tips to navigate and overcome potential roadblocks. So, if you’re ready to transform your eating habits and foster a deeper connection with your meals, read on.

You’re welcome to listen to this article as a podcast and get more personal insights:

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What is Mindful Eating?

What exactly is mindful eating then? In short, it means being mindful about your meals – sitting down with it in a calm environment, actually paying attention to the food itself, chewing properly, being grateful, observing the tastes and your body’s sensations as opposed to mindless eating when you’d gulp down your food real fast while driving, walking, working, scrolling, watching TV and whatnot.

Let’s dive deeper into the elements of mindful eating.

Components of Mindful Eating

Relaxed State

First, you need to be in a calm and relaxed state before you start to eat, that is, your parasympathetic nervous system aka rest-and-digest has to be activated otherwise your body is not opted for digestion. So, if you’re very tired or angry (just had an argument with someone), wait until you calm down before eating. How do you do that?

There are various techniques to help activate the rest-and-digest – for example, deep breathing – when you intentionally slow your breath you let your body know that everything is okay, and you activate the PSNS. Inhale for a count of 4. Hold the breath for a count of 4. Exhale for a count of 4. Repeat up to 10 breaths. Increase to a count of 6 if you want to deepen the practice.

Other techniques include meditation, yoga or other type of exercise, massage, humming and singing (especially chanting mantras). You can learn all about that in my previous episodes about the benefits of humming and mantras. [1]

Even if you already are in a calm state, it’s good to take a few deep breaths and maybe wait for a couple of minutes observing your food and dip into gratitude before you dig in.

Presence

Now that we are calm and ready to start, let’s check if we’re fully present. Is it just you and your food or is something distracting you, like phone, TV, computer. Some say also other people and conversations can be disturbing.

My take on this is you need to choose which conversations with whom you have during a meal. A constructive business meeting or negotiations is probably not the best idea but a heartfelt conversation with a friend (given that you don’t forget to chew of course) provides a nice and relaxing environment and lets the digestive juices flow.

Awareness

OK, we are calm, fully present and have started eating our meal. Next comes awareness. Recognise the physical and emotional sensations associated with eating. How does the food make you feel physically and emotionally?

Savouring

Simultaneously with awareness comes savouring. Thoroughly chewing and fully experiencing the flavours, textures, and aromas of your food. Let me tell you, when you start chewing your food, you begin to delay the swallowing and therefore enjoy each bite more. They say that 26 times is enough but for me personally, depending on what I eat, I sometimes chew 50 or even more times. I stop when I feel that I can’t take it any further.

Gratitude

Now that you’ve finished your meal, it’s time for gratitude. Recognise and appreciate the journey of the food, from farm to your plate. Maybe you grew the food yourself. I just heard a fascinating concept about that and in my world, it totally makes sense. They say that when you plant the seeds yourself, putting your hands in the soil, you communicate with the plants and Mother Earth, sharing information about your health state. The plant will then provide you the exact cocktail of nutrients that your body needs to thrive. I think it’s fascinating and supports the idea that Mother Earth is here to provide us with the best nutrition, if only we didn’t fuck things up for the planet and for us. Among other things, I mean, today, most of the food we eat, has been planted by machines, so there’s no input for the plants. An energetical link is missing. Also, if you grow food for your family, everyone should get their hands dirty so that the whole family’s energy ends up in the soil where the plants grow.

Non-Judgement

A final aspect about mindful eating is not being judgmental about your eating habits. Observe yourself without criticism. You can’t be perfect all the time – I know I am not. I still have that dark chocolate while I eat but it is still possible to be more mindful about it.

Benefits of Mindful Eating

Let’s talk more about the benefits of mindful eating.

• The first set of benefits are Physical: you’re rewarded with improved digestion, better nutrient absorption, you manage your weight better and reduce overeating.
• Then come the Emotional advantages: by being mindful about eating you reduce emotional eating, your mood is more stable, and overall, you enjoy your meals more.
• Thirdly, you can experience Mental avails: you will better differentiate between real hunger vs. emotional cues, which in turn, increases your self-awareness, and breaks you free from negative automatic habits.

The Science Behind It

Okay, very well, you have all those great benefits but what exactly is behind mindful eating, what the science says.

Brain Chemistry

Practicing mindfulness consistently can change the way you think, feel, and act—because it can literally change your brain.

Our neural pathways are continually and automatically adjusting through a phenomenon called neuroplasticity (neuro-, meaning relating to nerves or the nervous system, and plastic, meaning easily shaped or moulded).

So, neuroplasticity is the capacity of the brain to reorganize its connections based on experience.

Every new experience or challenge, from hurting your toe to walking through unfamiliar streets, forces the brain to rearrange its synaptic connections. And the more you do something, the more established—and less new—these connections become. In other words, repetition makes a behaviour automatic.

Studies show that mindfulness helps focus on the present moment without judgment. Therefore, it’s become a popular method for healthier eating – more fruit intake and less cravings for unhealthy foods. When we are aware of our feelings like hunger and fullness, we can better control our food intake. Thus, this approach can lead to weight loss. When we’re mindful, we notice and manage our reactions to tempting foods better, which makes it easier to avoid them.

In a study, participants were divided into 2 groups – those you received an audio file on ‘Mindfulness Breathing Meditation’ lasting approximately 10 min whilst those in the control group received an audio file on “Natural History of Selbourne” also lasting approximately 10 min.

Both groups were asked how hungry they were, and they underwent a visual task. They were shown LED (low-energy density) and HED (high-energy density) foods side by side and their eye gaze was recorded. The study found that people who practiced mindfulness meditation were more mindful than those who didn’t – surprise-surprise! They also paid more attention to low-energy foods, while the other group focused more on high-energy foods. Hunger and BMI didn’t significantly affect the results. This study was the first of its kind, but its findings match other studies on eating habits. [2, 3, 4]

Digestive System

How can mindful eating improve digestion and nutrient absorption?

As already discussed in the Stomach Acid article, simply thinking about food, and gazing at it before you start to eat, gets your digestive juices flowing, particularly stomach acid, which in turn signals pancreas to release digestive enzymes. Stomach acid is also required for the absorption of certain micronutrients. Hence, if you’re low in stomach acid the nutrients won’t get assimilated, and protein won’t be broken down as efficiently.

Why do you need to be in the “rest-and-digest” mode that is have your parasympathetic nervous system (PSNS) activated when you eat?

PSNS is part of autonomic nervous system, that is it’s nor under your control. It regulates your heart rate, blood pressure, digestion, urination and sweating, among other functions. It also balances your sympathetic nervous system. While your sympathetic nervous system controls your body’s “fight or flight” response, your parasympathetic nervous system helps to control your body’s response during times of rest, also called “rest and digest” or “feed and breed”. [5]

How does it affect our digestive system?

PSNS diverts energy to help you digest food. It also tells your pancreas to make and release insulin, helping your body break down sugars into a form your cells can use. It even has a say in how salivary glands produce saliva which is crucial for proper digestion.

PSNS also enacts peristalsis, or the movement of the stomach and intestines. It regulates the release of bile to digest fats. Furthermore, it also plays role in waste removal: It relaxes the muscles that help you control when you pee or poop. [6]

Psychological Impact

After having talked about brain chemistry and digestive system, let’s dive into the psychological impact. How slowing down and being present can help us differentiate between emotional and physical hunger.

First, let’s make things clear – what is emotional eating and physical hunger? How do we define them?

Emotional eating occurs when you eat food to fulfil your emotional needs instead of your physical needs. For example, you eat when you’re bored, or to cope with negative emotions. It only feels good when you’re eating but you feel even worse later.

Physical hunger is your body telling you that it needs nutrition. It’s easy to notice because it starts gradually and is often felt from within your stomach. Unlike when eating emotionally, you’re usually consider a variety of foods instead of being fixated on only one type. With being mindful you naturally steer towards healthier foods and more balanced meals that will nourish your body instead of giving short-lived instant gratification. [7]

Easy Steps to Eating Mindfully

Okay, you now know what mindful eating is and all the benefits that come with it but how you can actually start doing it every day? I recommend you start with these steps:

Environment

Firstly, create a suitable environment. Have a dedicated eating space. For example, only eat behind your dining table. I can attest to that. Having worked from home for years and years, constant snacking while working became a real problem for me at some point. So, I moved eating to dining table and started working in the study upstairs rather than being in the living-room next to kitchen all the time. This change has helped improve my eating habits as well as productivity and focus.

In addition to designated place, remove all the distractions – for example, don’t have your phone next to you on the table when you eat. I know, harder to do than say but try at least and it will get easier as you go along. If it seems too difficult at first, try a transition with relaxing and entertaining podcast for example but avoid the ones that need high level on concentration so that you forget about eating.

Rituals

Secondly, involve rituals. For example, start your meals with a moment of gratitude and a deep breath. Think about how this food arrived to you and how lucky you are to have it in front of you. Contemplate on the beneficial effects of this food on your body.

Sensory Eating

Next, practice sensory eating. Try to have at least one meal a day alone in silence, focusing on all the sensory experiences that the food offers. Perceive the smell, texture, and taste and sense how it moves down into your stomach and how it feels there.

It helps to put the fork or the spoon down between bites to slow down the eating pace. If you can’t do one meal a day, try every other day or whatever works for you. Remember, it’s about progress not perfection. It would be counterproductive to start feeling stressed about not eating mindfully – and that’s not the point of mindful eating, right?

Check-Ins

One thing that you can do during a meal are check-ins. Every now and then check in with your body to recognise fullness cues. Do you really need to keep going or maybe it’s enough? If you’re not sure, wait for a few minutes and clarity will come.

Mindful Swallowing

Make sure you chew adequately and be aware of the swallowing process.

Now, chewing is so important because the digestion of carbohydrates begins in the mouth. Your salivary glands secrete the enzyme called amylase that does its magic even before you swallow. And it doesn’t end there, chewing also stimulates more secretion of saliva and stomach juices, therefore creating a better ground for digestion.

So, if you gobble your food down too fast, the digestion of carbohydrates remains incomplete, and you may experience digestive discomfort and the nutrients won’t assimilate as well.

Challenges and Tips to Overcome Them

I understand that it’s impossible to be perfect all the time – maybe someone is, I don’t know.

My most mindful meal of the day is breakfast – I prepare it for myself very mindfully and I eat it alone, chewing every bite thoroughly. I must admit I very often I have a podcast on but it’s something spiritual and uplifting to create the right mood and motivation for the day.

Lunch is more difficult – I’m usually in the workflow and just need to fuel myself. But now when I moved my work upstairs, I manage to keep eating and working separate – I go downstairs for a bite and go back upstairs with a cup of tea and a sweet bite, like dark chocolate. I try to take a break from work every time I take a bite though. I stop for a moment and savour it. Otherwise, where’s the enjoyment, right?

During social gatherings, when there’s conversation going on, I try not to swallow my food faster just to be able to say something – there’s plenty of time and it’s possible to time your bites for when someone else is talking.

We also try to have one meal a day as a family. It doesn’t happen every day though as sometimes my hubby gets home too late and I want to eat quite early, around 5-6pm. In such cases I just sit with him when he finally has his meal, and we have this time together anyways. I love to see him taking the mindfulness in more and more – how he sits down with his colourful bowl that I’ve prepared with love and all the good intentions, looks at it with gratitude and takes a few deep breaths before he digs in.

The Main Takeaway

Mindful eating certainly transforms our relationship with food. When we allow ourselves to be in the present moment, we not only savour each bite but also become receptive to our body’s signals. This awareness helps with overeating, reduces emotional eating, and makes us appreciate the nourishment we receive. It is not just about eating less or healthier; it’s about having a connection between our mind, body, and the food on our plate.

Challenge Yourself

How about a small challenge for you?

If you’re a total rookie, for tomorrow pick just one step of mindful eating that I covered. Either creating the environment, incorporating a ritual, going into sensory eating, checking in with your body when eating, or thorough chewing and mindful swallowing. Try just one of these even if it’s just during one meal and evolve from there. The next day, try the same step with 2 meals or include another technique and so on. Before you know it, you’ve mastered mindful eating – for most parts at least – and this is what’s important and matters. You don’t have to be perfect all the time. I have a tendency towards perfectionism, but at least I’ve come to a point where I realise that and can catch the thought and can ground myself before it goes too far. You can do it too!

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