The Best Staple Foods for the Pantry
Brown Rice, Raw Sugar, Garlic and More for a Healthy Diet
Not all healthy foods need to be fresh from the market. There are a number of good staples that are loaded with nutrients, antioxidants and other healthy ingredients.
The Healthy Pantry
Healthy staples in the pantry don't include tinned ravioli, white flour, white sugar or processed cereals. These foods can all be replaced with wholesome foods and ingredients.
- Brown rice is a much healthier choice than white rice. White rice has lost a lot of its nutritious punch in the processing. Brown rice is in its natural state. It is rich in fiber. Consider soaking the rice overnight before cooking it. The soaking plumps it up, gives it a head start and it will require less time on the stove.
- Garlic is great for the skin as it improves circulation of the blood. Garlic gives an energy boost. It contains antioxidants needed to keep the body clean and helps prevent heart disease and cancer.
- Green tea has natural chemicals that prevent heart disease and damage to cells. Green tea can lower cholesterol levels.
- Nuts contain good fats and are packed with proteins. Almonds contain vitamin E and will reduce the chances of getting heart disease.
- Beans are rich in fiber. They are also packed with iron and protein. They will lower the risk of getting colon cancer and heart disease.
- Oddly enough, canned corn has been given even more antioxidants thanks to the heating in the canning process. Antioxidants prevent the cell damage that can lead to cancers. Canned tomatoes have the same affect.
- Canned fish like Pacific wild salmon and tuna are high in protein and full of other nutrients that can lower the risk of Alzheimer's disease. When choosing tuna, pick water-based rather than oil-based. Canned fish is also rich in Omega-3 fatty acids.
- Whole grain breads are healthy breads. White and brown breads have had all the goodness removed in the processing. Whole grain breads are full of the natural rough fiber the body needs. Rye bread is also a healthy alternative.
About White Refined Sugar
Sugar is pure, white and deadly in its refined state. All the nutrients have been process out of it. What is left is pure sucrose. According to Dr. Michael Sharon in his book Complete Nutrition, the evolution of the human body easily accepts raw sugar. The nutrients in its raw state contains vitamins and minerals the body has evolved to digest easily.
Refined sugar has had all the nutrients removed. To digest it, the body needs B vitamins, minerals, zinc, fiber and other nutrients. As a result of eating white sugar, the body goes into its stores of of these nutrients, depleting these minerals already extant, simply to digest this refined sugar. This depletion can cause high levels of insulin production, nervousness, fatigue, indigestion and constipation. These are only a few problems that are caused by eating white sugar.
If sugar in tea or coffee is something impossible to give up, consider demerara. It is often considered raw sugar, but it really isn't in its raw state. It is still slightly refined.
Boost the Immune System
All the foods mentioned above will boost the body's immunity to disease and assist in keeping the body free of toxins. A well stocked larder with these healthy foods will boost the immune system.
References
Complete Nutrition, Dr. Michael Sharon, McGraw-Hill Ryerson, 1989
Brown Rice for Fiber
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