5 Foods You Should Be Eating

By Katherine Brooking, MS, RD

Did you know that some foods can boost your health in more ways than one? New research shows that
certain pantry staples have surprising health benefits beyond what you may already know. These
double duty foods may help prevent or alleviate multiple conditions, so youll be getting a huge health
bang for your nutritional buck. Here are 5 foods you wont want to miss.

1. Prunes
Its well known that prunes can help with digestive health. Thats because they contain fiber and also
sorbitol, a naturally occurring sugar-like compound that helps regulate digestion.
But prunes have another important benefit that you might not have heard about: they help keep your
bones healthy. I just returned from the annual Food and Nutrition Conference and Expo where findings
from a 2015 San Diego State University study were presented. This exciting new research indicated that
eating just 5-6 prunes a day can help slow bone loss and improve bone density in post-menopausal
women. Researchers believe that nutrients found in prunes, specifically vitamin K, help promote bone
mineralization.
Prunes are easy to incorporate into everyday meals and snacks. I use prune puree when I bake (it also
helps to reduce fat and calories!) and when Im on-the-go, I always keep Sunsweet Ones (individuallywrapped prunes) in my purse to keep hunger at bay.

2. Oats
Search for any heart healthy menu plan and youll be sure to find oats. For over a decade studies have
shown that oats can help reduce bad LDL cholesterol and also lower blood pressure, making them an
ideal food to help combat heart disease.
But theres even more good health news about oats research has found that oats may help control
hunger pangs. An Australian study found that oats contain a substance called beta glucan that helps to
boost an important appetite-control hormone. If youre looking to get a nutritious jump start on your day,
help yourself to a warm bowl of cooked oats.

3. Lentils
Are you cooking with lentils? If not, you should consider including these edible seeds into your meals.

Low in calories and fat but high in protein, fiber and potassium, studies have shown that lentils can help
lower blood sugar and even the likelihood of developing diabetes. In fact one study found that lentils not
only benefit the blood sugar response from the meal in which theyre eaten, but also the subsequent meal
eaten four hours later.
Lentils are also a powerful weapon in the fight against heart disease. Research indicates that lentils can
help reduce LDL cholesterol, the risk of heart attacks, and arterial inflammation. And a national survey
found that people eating lentils four times or more per week had a 22% lower risk of coronary heart
disease, compared to those eating them less than once a week.
Not sure what to do with lentils? Theyre perfect for baking, soups, and side dishes and even desserts!
For a guilt-free sweet treat your whole family will love, try these Lentil & Sweet Potato Tartlets.

4. Pistachios
If you want to help your heart, crack open some pistachios. These tasty nuts are loaded with antioxidants,
unsaturated fats and various vitamins and minerals that make them a perfect heart healthy snack.
Whats more, these little nuts may also help you maintain a healthy weight. Far from being fattening (as
they were once considered), studies now show that people who eat nuts regularly are thinner than those
who dont. A 2014 study found that nuts keep you full for longer and may also provide a modest boost to
your metabolism. And researchers at Eastern Illinois University reported that eating in-shell pistachios
resulted in consuming 41% less calories compared to those who ate shelled nuts. The logic is that
pistachio shells help to trick the brain into thinking that youve eaten more than you actually have.

5. Canola Oil
If you have canola oil in your cupboard, youve got a powerful disease fighter in your kitchen! Thats
because canola oil provides more heart healthy fats than other popular oils. And studies show that
replacing saturated fats with fats high in poly- and monounsaturated fats can help reduce the risk of heart
disease.
But thats not all canola oil can do. Recent research reveals that it may help control blood sugar and
reduce the risk of type 2 diabetes. A study published in the journal Diabetes found that people with type
2 diabetes who ate a lowglycemic-index diet enriched with canola oil had better blood sugar control and
reduced risk for heart disease compared with those on whole-grain control diets. Researchers believe that
when some carbohydrates are replaced with plant-based oils, like canola, they blunt the rise in blood
sugar at meals by slowing down the bodys absorption of carbohydrate.
Canola is perfect for sauting and baking due to its versatility and light taste. For a lighter start to your
morning, try these tasty mini banana muffins.

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