When it comes to healthy eating, most people fill their shopping carts with whole-grain bread, chicken breasts, fresh vegetables and berries. Although these are all nutritious foods, you may miss other beneficial foods. Experts at the Health Food Expo have introduced the following seven nutritious foods to consumers.

1.Grapes

Some people think grapes are little sugar balls. Yes, grapes are among the sweetest fruits, with 12 grams of sugar per half cup. But the sugar in fruit is absorbed more slowly and doesn't cause blood sugar spikes like regular sugar. Grapes also contain resveratrol, a powerful antioxidant that helps reduce the risk of a range of chronic diseases, including heart disease, some cancers and Alzheimer's disease.

2. Chicken legs

Chicken breasts are slightly higher in protein, but chicken legs contain more iron, a mineral that many older people lack in their diets. Drumsticks are cheaper, tastier and easier to cook.

3. Sourdough

While most sourdough bread is made with white flour, sourdough bread is a wiser choice than traditional white bread. The difference is that sourdough bread uses fermented flour and water that contains natural rather than commercial yeast. Organic acids are produced during dough fermentation, which slows down the absorption of starch.

4. Eat leftover pasta, rice, and potatoes

Don't throw out last night's leftovers. Refrigerating cooked white rice, pasta, and potatoes causes the starch molecules to rearrange and form a fiber called resistant starch. It breaks down in the large intestine to produce short-chain fatty acids that provide nutrients to healthy bacteria in the gut. Also, blood sugar levels may rise more slowly after eating meals containing resistant starch.

5. Popcorn

Popcorn is one of the healthiest snacks when it's not covered in butter and salt. It's high in fiber, which slows digestion and makes you feel fuller for longer. The snack also contains protective antioxidants called polyphenols. Ferulic acid, an antioxidant in popcorn, has been shown to lower blood pressure and reduce cholesterol build-up in the arteries, helping to prevent diabetes and heart disease.

6. Coleslaw

Coleslaw is lower in calories and fat and higher in vitamins. The main character in coleslaw cabbage is rich in fiber, vitamin C, and glucosinolates, which protect cells from cancer-induced damage.

7. Kimchi

Kimchi, the main dish in Korean cuisine, is made with vegetables (usually cabbage) and a chili sauce that adds a spicy and sour taste to the meal. Because it is fermented, it produces "good bacteria" called probiotics, which help with anti-inflammation, digestion and gut health. Regular consumption of kimchi has been linked to numerous health benefits, such as lower cholesterol, body fat, and blood pressure. It can also increase the diversity of the natural "good bacteria" in the gut. Use kimchi as a condiment for rice and egg dishes, or add it to sandwiches and tortillas.

If you want to know more about the food industry, please visit the SIAL in South China(Shenzhen) website for more information.

Source: Guangxi Film and Television Channel

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