When it comes to healthy eating, simple choices—like opting for sourdough over white bread or spreading avocado on toast—can have meaningful benefits, such as controlling blood sugar and protecting brain health. Here are the health tips to try this week.
Sourdough may have a gentler effect on your blood sugar than other breads, like white or whole wheat, thanks to its fermentation. During this process, the probiotics in sourdough starter consume some of the sugars in the flour and produce organic acid—which delays digestion and leads to a more gradual rise in blood sugar after eating.
Opt for whole-grain versions of sourdough for even more blood sugar control. The additional fiber in the whole grains further slows your body’s absorption of carbs, stunting blood sugar spikes.
If you’re looking to bring down your blood pressure naturally, try eating more bananas. The fruit is famously high in potassium, an essential mineral that can lower blood pressure.
Potassium helps your body dispose of sodium—an element in salt that raises blood pressure in excess—and relaxes blood vessel walls, two things that bring down blood pressure. While the evidence for bananas, specifically, is still emerging, studies have found that diets higher in potassium are linked to reduced blood pressure.
Beyond making a tasty toast topping, avocados may support your brain health. In one 2021 study (funded in part by the Hass Avocado Board), older adults who ate avocado or guacamole performed better on cognitive tests than those who didn’t eat avocado.
While more research is needed, this link may be due to avocado’s antioxidants, like lutein and vitamin B, and its healthy fats, namely oleic acid. These nutrients can support brain cells, cognitive function, and memory, especially during aging.
When deciding which type of turmeric to purchase, experts recommend the powdered version. Both raw and ground turmeric contain antioxidants, but the powdered variety is more concentrated, containing more of these beneficial compounds per volume. Plus, it’s easier for your body to absorb the antioxidants in ground turmeric.
Try sprinkling powdered turmeric into dishes like curries, roasted vegetables, and stir-fries. If you’re making a liquid recipe, such as tea or smoothies, raw turmeric may blend in better—and will still provide lots of antioxidants.
While you may be more wary of which supplements not to mix together, some actually work better when you take them at the same time. One of these symbiotic combos: magnesium and vitamin D.
Magnesium helps your body convert vitamin D into its active form, increasing absorption. Vitamin D also aids in magnesium absorption by helping your gut transport it more efficiently. Together, these supplements can support bone health, mood, and immunity.
