15. Whole-wheat bread
White bread creates a sudden increase in energy, which dies down just as quickly as it does not contain any fiber or protein. These insulin spikes damage your body by damaging the cells and encouraging the body to store up excess fats. Whole wheat bread, on the other hand, packs up rich concentrations of fiber and since they are low in carbs and rich in complex carbs, they also promote weight loss.
Fiber-rich whole wheat bread promotes feelings of satiety, and provide you energy that is sustainable for longer hours. Just be sure to pick out a label that says whole wheat in the ingredient list as opposed to scooping up any bread that is brown in color.
Broccoli only packs up 31 calories in a one-cup serving, and it is brimming with countless nutrients, including vitamin C, fiber, calcium and iron amongst others. The regular consumption of broccoli is associated with strong bones, higher immunity and a healthy circulatory system.
If you don’t like broccoli, try adding some to your pastas, pizzas, stir-fry veggies, or even steam up some chunks and devour them with a hummus dip.
17. Sweet potatoes
Sweet potatoes are incredibly flavorful and a medium-sized serving contains no more than a 100 calories, and 100% of your daily recommended dosage of beta carotene. Sweet potatoes are also rich in iron and vitamins C and E. These nutrients aid in preventing all kinds of cellular damage, and they are considered particularly healthy for athletes who seek to overcome challenging environments, such as extreme heat, cold or altitude.
Research reveals that sweet potatoes are excellent for muscle recovery after an intense workout. This versatile veggie can be consumed in more ways than one, including baked goods, boiled, stir-fried veggies, potato salads, meatloaves, burgers, fries and a lot more.