THE REAL CULPRITS OF HEART DISEASE How Carbs Are Linked to the Cardiovascular System
VEGAN BUTTERNUT SQUASH CHILI
Many shy away from fats because they fear it contributes to heart disease, but that isn’t the case. Surprisingly enough, carbohydrates are the real culprit of heart disease! For decades, organizations such as the American Heart Association, the National Cholesterol Education Program, the National Institutes of Health, and the U.S. Department of Agriculture have promoted the low-fat, high-carb diet for good heart health. But this ideology is quite outdated and may have played a strong — yet unintended — role in today’s epidemics of heart disease, obesity, Type 2 diabetes, lipid abnormalities, and metabolic syndromes. Carbohydrates (carbs) are a type of macronutrient found in certain foods and drinks. Your digestive system breaks down carbs into glucose or blood sugar, and the bloodstream absorbs glucose and uses it as energy to fuel your body. Though carbs are an essential nutrient, certain types raise the risk of heart complications. Simple carbohydrates are present in two main food groups: refined grains and sugars. They are considered “bad” for your heart health because of how these sugars are structured and digested. When grains undergo the refinement process, they lose their nutrient, fiber-rich shell and are quickly broken down into simple sugars when eaten.
These simple sugars are then absorbed into the bloodstream, causing sudden, temporary spikes in blood sugar levels. Over time, high blood sugar can damage blood vessels and the nerves that control your heart. Some examples include: • Bread and tortillas containing white flour • Breakfast cereals • White rice • Sugary drinks • Syrups • Fruit juice concentrate • Any products with added sugar In contrast, complex carbohydrates are foods with whole grains and whole-grain flour, such as whole-grain bread, cereal, and rice. They contain grains that have their fiber-rich shell and endosperm core intact, and their layers are packed with nutrients and take much longer to break down and absorb. Some examples include: • Beans • Oatmeal • 100% whole-wheat bread
This butternut squash chili hits the spot on a cool fall evening — and best of all, it’s vegan!
Ingredients
• 1 1/2 cups vegetable broth, plus 2 tbsp for sautéing • 5 cloves garlic, minced • 2 lbs butternut squash, peeled and diced • 2 chipotle peppers in adobo, chopped • 1 yellow bell pepper, diced • 15-oz can black beans, drained
• 15-oz can pinto beans, drained • 28-oz can diced tomatoes • 1 cup cooked quinoa • 1 1/2 tsp paprika • ½ tsp ground cinnamon • ¼ tsp table salt • ¼ tsp ground black pepper
Directions
1. In a large pot, heat 2 tbsp vegetable broth over medium heat. 2. Add garlic, butternut squash, and chipotle peppers. Cook for 10 minutes, stirring occasionally. 3. Add bell pepper and cook for another 5 minutes. 4. Add black beans, pinto beans, diced tomatoes (with liquid from can), remainder of vegetable broth, quinoa, paprika, cinnamon, salt, and pepper, stirring to combine. 5. Bring mixture to a simmer and cook uncovered for 10 minutes or until butternut squash is tender, then serve!
sudoku
• Quinoa • Barley • Potatoes • Sweet potatoes
When consumed, complex carbohydrates provide a slow, steady release of sugar into the bloodstream, reducing the risk of blood sugar spikes and crashes, which keeps the heart happy and healthy.
SOLUTION ON PG. 4
DRSLADIC.COM
3
Published by Newsletter Pro • www.NewsletterPro.com
Made with FlippingBook Ebook Creator