Five reasons why you should add greens to your plate

There’s a good reason why mothers all over the world run after their kids to eat green vegetables. From early childhood, mothers pester their kids to add broccoli, peas, French beans and a whole lot of green, leafy vegetables to their plates. Most of us have resented it and reached for a cheeseburger instead. But she was right and after all Mother’s know it all. But just why are green vegetables so important for our health and well-being? Let’s find out.

Nix heart disease and cancer

Doctors have said that including dark green vegetables in your diet can help you reduce the risk of chronic diseases such as heart disease and some forms of cancer. This is because of the presence of loads of antioxidants in many green vegetables.

Keeps you hydrated

Green, leafy vegetables are a good source of water and can keep you from getting dehydrated on hot summer days. So, include them in your diet along with making sure you drink lots of fluid this summer.

Get yourself some iron

If you’ve been experiencing hair loss lately, here’s another reason to reach for the greens. Many vegetables, such as spinach, are rich sources of iron, the lack of which can lead to hair loss. Other symptoms of iron deficiency include fatigue, brittle nails, weakness, and dizziness. Popeye, with his cans of spinach, probably didn’t suffer from any of these ailments.

Keep your weight in check

Eating more green vegetables can make you feel full because they have fiber. A good reason to include them in your diet then, if you’re looking to shed those extra kilos because vegetables are low in calories. Eat more vegetables instead of starchy foods and say goodbye to those love handles.

Look and feel youthful

Green vegetables are an excellent source of Vitamin K. This means consuming them would keep your teeth and bones strong. Vitamin K produces osteocalcin which is important for maintaining one’s bone health. The nutrient is important, especially for women after they step into their 30s, to keep osteoporosis at bay. The presence of Vitamins E and C in vegetables can keep your skin looking glowing and firm. Add greens to your plate and delay skin aging. Need one to have a better reason to make friends with green vegetables?

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How can refined carbs affect your health?

There are times when certain straightforward or simple issues cause advanced issues. Refined carbs cause a spike in insulin levels in the body. Fried meals and items rich in sugar are laden with the easy carb to cause a quick spike of insulin. If you consume processed carbs in excess, says the dietician Gillian Mc. Keith, it can lead to weight problems, diseases like diabetes, heart problems, PCOS, and so it is mandatory to refrain from consuming refined carbs. But, how to know if the diet is rich in the refined carb? Let’s find out.

Here is the list of items in refined carbs:

• White rice
• White bread
• Sweets
• Cookies and biscuits
• Pasta
• Refined flour
• Snacks and wafers
• Doughnuts
• White sugars
• Pastries and cakes
• Aerated drinks
• Energy drinks
• Processed food
• Fried or mashed white potatoes
• Milk powder

What is refined carb?

The processed carb-rich in minerals, vitamins, nutrients and minus fiber is termed as a refined carb. Complex carbs are dietary fibers good for health and digest slowly. The molecular structure is complex, and so they are hard to digest. Thus, there is no sugar or insulin level spike in the blood. Some of the examples of advanced carbs or complex carbs are fruits, veggies, whole grains. If you consume more of simple carbs, there can be health anomalies. The list of refined carbs in the section may make you unhappy. You should avoid them or else there will be health complications, rising medical bills and frequent doctor visits.

How are they bad for health?

Refined carbs are extremely bad for health, as stated already. The following are the reasons to avoid refined carbs:

• They are low in nutrients, low in energy and the dietary value is zero. The bran is eliminated from the grain while processing it. So, ultimately, refined carbs have no energy value as such.
• It causes a spike in blood sugar levels and insulin levels. Here the energy and glycemic index is high. Advanced carbs have less of glycemic index.
• If the blood sugar level is made to rise and you are given to consuming refined carbs frequently, you may have diabetes. Your physique will become insulin-resistant if you eat refined carbs continuously.
• It leads to weight gain as the food items are rich in calories
• You will accumulate a lot of belly fat during the process
• There may be gut problems and digestive issues

Therefore, it is dangerous to consume processed carbs and refined carbs.

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