14 Healthiest Foods for Your Pantry
By Dana Leigh Smith
Trying to lose weight
without a properly stocked pantry is a lot like trying to go on a road
trip in a car that’s been filled with water instead of gas: you’re not
going to make much headway.
A well-stocked pantry allows you to pull together healthy meals–in a
hurry–and makes it much easier to stick to your diet. To help you stay
on track towards your goals, Eat This, Not That! flipped
through the scientific journals to find the foods with the most
impressive health benefits and then considered versatility and taste of
each contender to make our final cuts. Some items you may already have,
while others you'll want to add to your list next time you head to the
store.
OILS, VINEGARS & CONDIMENTS
If you only buy one vinegar, make it this one. It can not only be
used to whip up healthy, fat-fighting marinades and salad dressings, but
also produce proteins inside the body that incinerate fat, making it an
invaluable tool in your weight loss arsenal.
This trendy cooking oil can be used in place of butter, but it’s less
apt to be stored on your frame as flab. That’s because it’s filled with
lauric acid, a medium-chain saturated fat that converts into energy
with more dexterity than most other fats.
Thanks to the capsaicin and phytochemicals responsible for giving the
mustard its distinct flavor, eating just one teaspoon of the stuff can
boost your calorie-burning furnace by up to 25 percent for several hours
after you consume it, according to Oxford Polytechnic Institute
researchers. Our go-to is Grey Poupon Classic Dijon because it’s a pure,
low-calorie variety free of dyes and additives your body doesn’t need.
SEASONINGS
Because this sweet spice improves insulin sensitivity, when you
consume it along with something sweet, less of the sugar you eat is
stored as fat. It’s also shown to enhance cognitive processing and brain
function. Sprinkle it into coffee, pancakes, chili, oats or Greek
yogurt—it’s surprisingly versatile.
Studies suggest that this red-hot spice can do everything from lower
blood pressure to clear up sinus inflammation. But fiery capsaicin, the
compound that gives chiles their kick, is best known for its ability to
alter key proteins found in fat. After we eat it, scientists say, it
boosts metabolic rate and decreases appetite, aiding weight loss.
Just about every savory recipe calls for pepper, so it’s a good idea
to keep it on hand. Recent animal studies also suggest that piperine, a
powerful black pepper compound, may be able to decrease inflammation and
stop the formation of new fat cells, resulting in less body fat and
lower cholesterol levels.
CANNED GOODS & BOTTLED ITEMS
Even if you don’t eat it regularly, tuna is a great protein staple to
keep stocked. When you realize you’ve run out of fresh chicken breasts
and you’re in need of a post-workout hit of protein, you’ll be glad it’s
there. Just don’t douse it with mayo if weight loss is your goal. Eat
it plain or mix it with a bit of black pepper and balsamic vinegar if
you need a bit of flavor.
Besides serving up lycopene, a powerful antioxidant that fights off
DNA-damaging free radicals, marinara sauce also brings a delicious
flavor to a variety of dishes ranging from pizzas and pastas to chicken
and beef entrees. Look for brands that use tomatoes, garlic, basil,
olive oil and little else. We like Ragu Light No Sugar Added Tomato and
Basil.
NUTS & SNACKS
If you only have room in your budget for one type of nut, make it a
walnut. Thanks to its antioxidants and omega-3 fatty acids, this
brain-shaped tree nut can significantly reduce the risk of heart
disease. In fact, consuming just one ounce of walnuts five times a week
can slash heart disease risk by nearly 40 percent, studies show. It’s
also rich in fiber and protein, so munching on walnuts can help quell
hunger pangs and promote a healthy weight.
In addition to making our tastebuds sing, dark chocolate can also zap
excess body fat and whittle the waistline when eaten in moderation.
Keep a bar with at least 70 percent cacao in your kitchen and break off a
bite whenever the craving for something sweet strikes. Along with some
fresh fruit, dark chocolate shavings also make a great addition to
overnight oats and Greek yogurt.
GRAINS & LEGUMES
This ancient grain is packed with protein and loaded with fiber, a
nutrient that aids blood sugar control. Because it’s also a complete
protein (meaning it contains all nine essential amino acids), it’s also
one of the best sources of plant protein out there. Use it instead of
white rice as a side dish or whip up one of our favorite quinoa recipes
for weight loss.
This nutrient-dense loaf is overflowing with good-for-you sprouted
grains and seeds like barley and millet, and fiber- and folate-filled
lentils. It also has four to six grams of protein per slice, making it a
better all around pick than most other breads on the supermarket shelf.
Leave the cold cereals on the shelf and stock up on this more
filling, versatile alternative. Because it’s high in fiber and protein
but low in sugar researchers say it can ward off hunger far longer than
ready-to-eat breakfast cereal, and studies also suggest that eating one
cup of cooked oatmeal two to four times a week can lower the risk of
type 2 diabetes by 16 percent! Use the grain to make overnight oats or
pulse into flour for baked goods.
They might make you gassy, but that’s no reason to keep beans out of
your pantry. They’re a great source of vegan protein and fiber, two
nutrients that can ward off high cholesterol and constipation and help
you stay slim. Plus, they can be added to rice, salads and soups, or
used to make a homemade dip. In fact, the more you eat them (experts say
we should consume up to three cups a week), the less likely you are to
experience belly trouble.
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