Day 30

Many people doing banting in South Africa eat from the Green and to a lesser extent from the Yellow list in the RMR, while completely cutting out items on the Red list. This means, they are eating the good food, and cut out the bad food. However, few of them realize there is good food, then there is excellent food. Excellent food is those not only on the Green list, but which also have a lot more goodness inside. Here are five Excellent choices to add to any meal, or eat as a snack when needed:

1) Cinnamon. Having halve a teaspoon to a teaspoon in your food per day will not only enhance the taste of certain foods (pumpkin for one!), but it will have the following benefits as well:

• Lower postprandial blood glucose levels
• Improved insulin sensitivity
• Decrease in LDL-cholesterol levels
• Improvement in liver function, insulin resistance, and inflammation in those with fatty liver

2)  Cocoa. On a banting diet, use cocoa in your fat bombs. Not only do they make you feel full, they help for that chocolate craving some of you may have. They also have these additional benefits:

• Improved gut health due to its prebiotic properties
• Decreased oxidation of LDL cholesterol
• Lower risk of cardiovascular disease 
• Protection from sun damage and overall improvement in skin quality

3) Avocado. High in fat, high in fiber, and they taste great. Use them in a salad, on a banting pizza, or eat it just like that. Avocado is a great addition to any diet, both from the health and the taste perspectives. And here are some of those extra benefits you will reap from this wonderful fruit:

• Reduced blood glucose levels
• Protective effect on liver, kidneys, and pancreas
• Antimicrobial activity that could provide an alternative to antibiotic therapy in the future
• Inhibition of cancer cell growth

4) Sardines and Herring.Not one (or in this case, two) of my favorite foods, but with benefits like these, I must find a way to introduce them to my diet:

• More favorable omega-6:omega-3 ratio as a result of high DHA and EPA content
• Reduced risk of cardiovascular disease
• Improvement in bipolar disorder and other forms of depression
• Reduced frequency and size of colonic polyps

5) Eggs. Probably the most popular item on the banting Green list. Breakfast, lunch, dinner... It does not matter when, it will fit. Versatile, tasty, and filling. And not only does it contain protein with the highest biological value(meaning our body uses it more efficiently than protein from any other source), it comes with these extra benefits as well:

• Provide important nutrients like choline (vital for the brain), vitamin K2 (for heart and bone health), and the antioxidants lutein and zeaxanthin (keep eyes healthy and free from macular degeneration)
• Raise HDL cholesterol ("good" cholesterol)
• Promote a shift from small, dense atherogenic LDL (Pattern B) to larger LDL (Pattern A)

 So, happy eating, and enjoy your new health!



SOURCE: http://www.lowcarbdietitian.com/blog/five-low-carb-superfoods