On a chilly morning when you want a special treat, bypass the fatty pastries and warm up with our Health-e-Recipe for Creamy Quinoa Oat Porridge.
It’s a delicious way to eat quinoa, a whole grain that supplies a hefty amount of protein (8 grams) and fiber (5 grams) per cup cooked. This recipe mixes it with oats to smooth out the texture and sweetens it with apple, almond milk, cider, cinnamon and maple syrup.
All plant foods contain dietary fiber, found by AICR’s report and its continuous updates to show strong evidence of colon cancer prevention. Fiber also causes gut bacteria to produce a substance called butyrate, which may help prevent cancer in the digestive tract. Whole grains like quinoa and oats are filling and more slowly digested than refined carbs (sugar and refined grains), so your energy lasts longer and blood sugar stays on an even keel.
Flaxseed is another potential cancer-fighting food, with possibly able to ward off breast cancer. Here, it puts a finishing touch on what is already a super-healthy breakfast. (Chopped walnuts are a cancer-fighting substitute if you can’t find ground flaxseed.)
Find more excellent healthy recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.
On this TV news clip today, you’ll hear me talk about foods many Americans may think are healthy, but actually come up short nutritionally. Knowing what foods to avoid isn’t enough though – what about foods that Americans are overlooking that actually pump up our health?
Here are my top 5 picks for underused and easy healthy foods that can fit into your cancer-fighting diet:
Sweet potatoes. Although we’re eating more sweet potatoes now than 10 years ago, Americans still only eat 1½ medium sweet potatoes per month on average. One medium sweet potato stays light at only 100 calories and is packed with fiber, vitamins A and C, potassium and magnesium.
You can: Simply microwave or bake whole. Get creative and add a roasted slice to sandwiches. Or impress your friends with baked sweet potato fries.
Milk. Americans drink a lot of sugary beverages, but less and less milk overall. Pour yourself a cup of lowfat milk for a quick snack that provides protein, calcium, vitamin D (fortified), potassium and riboflavin. There’s no prep and just one cup to wash.
You can: Heat and add to coffee for Café au Lait; Blend with bananas, strawberries and ice for a easy morning smoothie. Continue reading →
You may have heard about our report yesterday on endometrial cancer: physical activity and coffee help protect against the cancer, but excess body fat and a high-glycemic-load (GL) diet increase risk.
I talk about what glycemic load means here – basically, it’s a measure of how much a food increases your blood sugar. But how would you know if your diet is high or low GL?
There are a lot of glycemic load charts out there that compare foods. However, using glycemic load to select your foods doesn’t mean you will necessarily have a healthful or cancer preventive diet. (Meats and fats don’t contain carbohydrates, so they are not even listed on the GL charts.)
So what should your plate look like to make it fit the low-glycemic-load and cancer protective recommendations? It looks a lot like our New American Plate. Here are four easy steps to making your plate fit a low-glycemic-load diet – all just by looking at your plate.
1. Put Plant Foods on Your Plate
Watery vegetables, whole fresh fruits, beans and legumes, whole grains and nuts are low to moderate GL and they’re packed with cancer-fighting vitamins, minerals, and phytochemicals.
Try this: Make a burrito with whole-wheat tortillas, pinto beans, red peppers, tomatoes and lettuce. Serve with a mango salsa. Continue reading →