Plant-based chemicals and antioxidants abound in deep-colored nonstarchy veggies. They offer more food at fewer calories. Green leafy vegetables like spinach, kale, and chard include antioxidants like lutein and beta carotene.
The National Institutes of Health notes that omega-3 fatty acids reduce inflammation, improve heart and brain health, and are crucial to eyesight and nervous system function. Salmon, sardines, and tuna contain omega-3 fatty acids, as do walnuts and flaxseed.
Chronic inflammation causes insulin resistance, which slows carbohydrate metabolism. Consuming carbs breaks them down into glucose, which releases insulin from the pancreas. Insulin transports glucose from the blood to cells for energy. Insulin resistance occurs when cells cannot absorb glucose and glucose stays in the circulation.
Herbs like those in our Chickpea Tuna Salad offer flavor without salt or fat. They are rich in antioxidants and bioactive substances. Herbs can replace high-calorie taste enhancers with powerful flavor that helps you eat less.
Protein keeps you full, helping you lose weight. Physiology & Behavior found that it modulates hunger hormones like ghrelin and maintains lean muscle mass. A research in Advances in Nutrition found that protein helps maintain lean muscle mass on calorie-restricted diets.
This salad dressing uses extra-virgin olive oil (EVOO), a crucial role in the Mediterranean diet, which offers great nutrients. Plant-based phenolic chemicals in EVOO are antioxidant and anti-inflammatory.