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GREEN vegetables are just a few of the stars showcased at GOOD grains. Do you realize just how outstanding they are for good health? Leafy greens, such as the spinach in this photograph, are associated with protection from lung, stomach and ovarian cancers. Greens contain plenty of vitamins A and C, which help maintain healthy body tissues, and defend against invading organisms and toxins. Certain phytochemicals present in leafy greens are also linked to lower risk of cataract and macular degeneration, an eye disease that is the leading cause of blindness in older adults. Another plus is the vitamin K present in leafy greens, which aids in maintaining bone density. Did you know that lightly cooking greens makes them more nutritious than eaten raw?

BRIGHT ORANGE vegetables are also loved by GOOD grains! These veggies are best known for their beta-carotene, the pigment that gives them their bright orange colour. Once consumed, the body converts some beta-carotene to retinol, an active form of vitamin A, and in addition, beta-carotene is a powerful antioxidant, protecting cells in the body from damage caused by free radicals. A diet packed with beta-carotene is also thought to help protect from heart disease by preventing LDL (bad) cholesterol from sticking to artery walls.

Aside from eating your colourful veggies, GOOD grains recommends the inclusion of legumes and grains (no doubt!) in your diet.

LEGUMES (such as chickpeas, kidney beans and black beans) are true powerhouses, as one of the highest-fibre foods you can eat and an excellent source of slow-burning carbohydrates, folate (a B vitamin), iron, calcium, magnesium and potassium.Eating legumes at least four times per week has been shown to reduce the risk of heart disease, type 2 diabetes and prostate cancer. Most of our dishes incorporate these incredible ingredients!

GRAINS that we love include quinoa, millet, rice and corn. These whole grains add carbs, fibre,folate, vitamin E, magnesium and selenium to a plant-based diet, as well as phytochemicals. Always select whole grains versus highly processed grains, such as might be found in white flour. While refined grains might be enriched with some vitamins and minerals lost through processing, disease-fighting phytochemicals are not added back. In addition, most refined grains have a high glycemic index, meaning that they cause your blood sugar and insulin to spike rapidly. Always choose whole-grain versions of grocery store items, and check ingredient lists! Look for a whole grain to be listed first, which indicates that the product is primarily whole grain.


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