Quinoa (1cup): Protein 8, Carbs 42, Fat 4g
Quinoa is a staple food that can substitute bread and cereals and give more nutritional content than them. It is a source of complex carbohydrates which leaves you energized for the day, full and satisfied. Moreover, it is rich in proteins, it has detoxifying abilities and it is considered as a brain food, and bone builder as well.
Brown Rice (1 cup): Protein 5, Carbs 44, Fat 2g
Brown rice is a perfect staple food, which has many more nutrients than white rice, such as vitamin E, thiamin, niacin, vitamin B1, B3, B6, folacin, potassium, magnesium and iron. Its health benefits are enormous, as it helps regulate the constancy of blood sugar levels, keeps cholesterol low, helps control blood pressure, and reduces the possibility of heart diseases. It is also a meal that helps digestion and reduces constipation.
Oatmeal Gluten Free (1/2 cup): Carb 32, Protein 7g
Oatmeal is a nutrient rich grain, deriving from oats which is naturally gluten free, a protein that is present in most other grains, and staple foods. It has 80% avenalin and 20% prolamine, proteins found also in soy, meat and milk. These nutrients stabilize sugar levels, increase the body’s immunity, and can even reduce the risk of breast cancer. And as for digestion, it is the best food for people suffering from dieting side effects such as constipation, wounds in stomach and ulcer.
Lentils (1 cup): Protein 16, Carbs 36, Fat 13g
Lentils are low in calories and high in nutrition, the perfect staple food for your body. They are a great source of many nutrients such as proteins, iron, and Vitamin B. Because of their high fiber content they lower cholesterol levels, stabilize blood sugar levels, and reduce risk of heart disease.
Black Beans (1 cup): Protein 14, Carbs 39, Fat 1g
Black Beans make a great meal with brown rice, and are a great staple food for a vegetarian diet. High in fiber, folate, protein, and antioxidants, as well as other mineral and vitamins, black beans regulate blood sugar, help in cardiovascular health, and can even reduce the chances of cancer. Like other healthy staple foods, black beans also regulate digestion. But Black beans have other special nutrients such as vitamin B6, or folate and iron that are great nutrients for pregnant women and the fetus. Black beans are also rich in molybdenum which detoxifies sulfites found in salads and wines.
Chickpeas (1 cup): Protein 15, Carbs 49, Fat 5g
Chickpeas are great weight control staple foods that satisfy your hunger while you consume fewer calories. They reduce cholesterol and also the risks of heart disease. They can be used in salads, but also soups, chilies, curries, and stew.
Carrots (128 grams): Protein 1.2, Carbs 12.3, Fat 0.3g
Carrots are the tastiest and healthiest of foods. The health benefits from the consumption of carrots are a great many, from prevention of risky illnesses such as cancer, heart disease, stroke, as well as the improvement of vision, dental health, skin and also slow down the aging process. But lastly, carrots are really satisfying and fulfilling, and a great substitute for breads and other staple foods.
Cauliflower: (1head, 588g): Protein 11, Carbs 29, Fat 1.6g
Cauliflower is a very fulfilling vegetable, with many medicinal benefits, that is mostly considered by the British as the staple food one cannot leave out of the dinner table. As for the medicinal benefits, they help prevent cancer and heart diseases, prevent chronic inflammation that may lead to arthritis, chronic pain, and certain bowel condition, act as anti-oxidants, improve digestion, and provide a sufficient amount of folate, needed for pregnant women, for the brain development of the fetus.
Sweet Onion: (100g): Protein 0.8, Carbs 8, Fat 0.1g
Sweet onions are a great food for people watching their diet, as they are free of fat and cholesterol. But they are also full of nutrients that have great health benefits, such as prevention of a variety of cancers. They are also a great source of Vitamin C and antioxidants.
Consume these three for their medicinal and health benefits. These are fulfilling foods that help you watch your weight, leave you energized, and also improve digestion, prevent a number of diseases, and provide a number of nutrients that make the body healthier. (A great way to consume them is by extracting them into drinks made with the Nutribullet)
Consume these for their phyto-nutrients, not calories. You can get calories from other sources – but these goods are extremely efficient ways of delivering high doses of nutrients (vitamins, minerals, etc) into your body. (I find it easiest to consume them extracted into drinks made with the Nutribullet.)