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While the keto diet typically allows for no more than 50 grams of total carbohydrates per day, most of the allotted carbohydrates come from fibrous carbohydrates. For example, one can consume a cup of cooked spinach, two cups of chopped romaine lettuce, two cups of cooked broccoli, and ½ cup of raspberries in one day to achieve a total of 46 grams of carbohydrates, and whopping 24 grams of fiber. More fiber is likely to be added by way of other keto-friendly foods such as nuts, seeds, avocado, and dark chocolate. Keto is certainly not limited in the calcium department either—this myopic statement was likely made only because milk is not allowed on the keto diet due to its sugar content. Other high-calcium foods such as sesame seeds, Chia seeds, cheese, plain yogurt, sardines, canned salmon, almonds, and leafy greens are part of the ketogenic diet. Discrepancies in Top Ranked Diets of 2022We’re not here to belittle or degrade other dietary protocols, however if this analysis from the experts was predicated on scientific evidence, they significantly missed the mark. Let’s take Weight Watchers for example—this diet came in at number five for best diets overall. This is fascinating considering the University of British Columbia recently conducted a randomized trial which explored the results of those following a ketogenic diet versus the Weight Watchers diet. At the 12-week checkpoint, the group following the ketogenic diet achieved two times more weight loss than the Weight Watchers group. More significantly, the keto group lost three times the amount of weight than the Weight Watchers group after 24 weeks and had substantial improvements in metabolic health. Cholesterol and other lipids showed no changes of concern.
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These are typically used in salads or as a part of relishes. While yellow and sweet onions have a yellow-ish white tint, red onions are obviously red in color. These onions have a strong flavor and pack a more peppery punch. These onions are perfect for frilling, pickling, or garnishing a salad. Lastly, white onions are a crunchy variety with a less pungent aftertaste than some of their counterparts. These onions are commonly found in Mexican cuisine (i. e. salsa, guacamole, or tacos), but are also commonly used in barbeque. Benefits of OnionsBesides providing a delicious flavor, onions actually pack multiple health benefits. Onions contain micronutrients such as vitamin B, vitamin C, and potassium. They are all packed full of antioxidants that may help reduce inflammation and lower the risk of cardiovascular disease and cancer.
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However, long-term studies show that protein, including natural animal protein, is advantageous for wellness and bone health. [5] [6]Taking care of bone health is also crucial for women who are at a higher
risk of osteoporosis, especially after menopause. Osteoporosis is a condition involving weakened bones that are more susceptible to fracture. Eating sufficient protein and staying active helps prevent osteoporosis and bone deterioration. People who consume more protein have a lower risk of fractures and osteoporosis and seem to maintain bone mass better with aging. [7] [8] Eating High Protein Foods for Injury RepairMost of the cells in your body regenerate, and with the right nutrition, you can regenerate rather than degenerate. Protein is the main building block of organs and tissues, and it helps your body repair following an injury. Studies highlight that consuming more protein after an injury accelerates recovery time. [9]Taking blood pressure measurementLowers Blood PressureHigh blood pressure is a risk factor for heart disease, stroke, chronic kidney disease, and more. Higher protein
intake has been associated with lower blood pressure. For example, a review of 40 controlled trials concluded increased protein lowered systolic blood pressure by 1.
