August 2024 made for a wonderful, final full month of summer. Our Health Tip Wednesday posts largely consisted of the nuts and bolts of nutrition, if you will. In this month, we covered grains, nuts, beans, and carbohydrates, exploring examples for each of them and presenting the benefits each might present to a person.

Good Grains 

Barley – Barley comes in multiple forms such as flour and flakes. It may help lower cholesterol and improve digestion. 

Bulgur – This grain can be a source of protein and Vitamin B6. It can be found in Mediterranean and Asian cuisine. 

Rice – Some kinds of rice are high in fiber and consist largely of carbohydrates. Rice may also contain the vitamins Niacin and Thiamin. 

Amaranth – A grain with ancient origins, it can provide nutrients such as magnesium, phosphorus, and iron. 

Healthy Nuts in a Nutshell 

Pistachios – The basis for a ubiquitous ice cream flavor, pistachios are high in antioxidants and can be a good supplement for a salad. 

Almonds – They are a fine source of calcium and protein. They can also be made into delectable almond butter or tasty almond milk. 

Cashews – While their name seems to reference their costliness, cashews do serve as a strong source of magnesium, Vitamin B6 and Zinc. 

Walnuts – They can be a pleasant addition to baked goods and are also high in omega-3 fatty acids which may help lower the risk of heart disease. 

Beans & Potential Benefits 

Lentils 
An edible legume, lentils are high in polyphenols, which are plant-based compounds that have both anti-inflammatory and antioxidant properties. They are also a good source of fiber and a fine ingredient for a salad or stew. 

White Beans 
There are many types of white beans. Most of them have large amounts of potassium, calcium, folate and iron. They can be included in sauces and sandwiches. 

Chickpeas 
Also called garbanzo beans, chickpeas make for a good source of protein as well as fiber, in addition to having a low glycemic index. 

Pinto Beans 
Pinto beans are easily one of the most common beans used in everyday dishes, found in burrito bowls, quesadillas, wraps, as well as soups. They can also be nutritious as they contain magnesium, copper, thiamine, iron, potassium, and vitamin B6. 

Regarding Carbs 
What They Are 

• Sugar - Sugar is the simplest form of carbohydrate. It occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose). Added sugars can be found in many foods, such as cookies, sugary drinks and candy. 
• Starch - Starch is a complex carbohydrate. This means it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas. 
• Fiber - Fiber also is a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas. 

What They Can Do 
Help provide energy 
Carbohydrates are the body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into the bloodstream, where they're known as blood sugar (blood glucose). 
From there, glucose enters the body's cells with the help of insulin. Glucose is used by the body for energy. Glucose fuels our activities, whether it's going for a jog or simply breathing and thinking. Extra glucose is stored in the liver, muscles and other cells for later use or it is converted to fat. 

Help against disease 
Some evidence suggests that whole grains and dietary fiber from whole foods help lower risk of heart disease and stroke. Fiber may also protect against obesity, colon and rectal cancers, and type 2 diabetes. Fiber is also essential for optimal digestive health. 

Help control weight 
Evidence shows that eating plenty of fruit, vegetables and whole grains can help control body weight. Their bulk and fiber content can aid weight control by helping a person feel full on fewer calories. 

That wraps up another edition of Health Tip Recap. As always, remember to consult a healthcare professional with questions or concerns about diet. Feel free to look at our last few recaps, which span our summer months. They are Health Tip Wednesday Recap #12 - May 2024, Health Tip Wednesday Recap #13 - June 2024, and Health Tip Recap #14 - July 2024.