Seaweed, gluten-free pastas are two foods to add to your diet


seaweed tacos. The green seaweed that wraps sushi rolls is rich in protein, fiber, and omega-3 fatty acids.

It’s been a turbulent year, but 2022 is about to end. Give yourself time to reflect, opportunities to improve, and try new foods. You have nothing to lose.

I went through the list. I read new trends. I picked the best and ignored the rest. In no particular order or rhyme, here are the top two foods to add to your diet next year.


Anyone who has ever eaten sushi has tasted the seaweed, the green wrapper of the sushi rolls, and the seasoning of the miso soup.

Nori is a protein-rich seaweed (up to 50% of the dry weight of the plant). One sheet contains as much fiber as a serving of raw spinach and more omega-3 fatty acids than a serving of avocado. All seaweed is packed with vitamins, minerals and antioxidants.

Additionally, a 2010 study found that alginate in seaweed may reduce fat absorption. Wakame is another seaweed commonly found in Japanese restaurants. It contains calcium, magnesium and is a natural diuretic.

All seaweeds contain iodine to maintain thyroid function. You can find answers to questions about seaweed at The soup uses kombu, a type of kombu. It’s like adding natural vitamins to your soup without changing the flavor.

gluten free pasta

Gluten-free pasta isn’t just for gluten-sensitive people.

Just enjoyed the ‘pasta’ made from coconut hearts. No, it doesn’t taste like traditional pasta, but it’s a great base for fresh herbs, cherry tomatoes and a splash of olive oil. 3 oz is just 20 calories.

If you crave a higher-protein pasta, reach for the chickpea rotini. Each serving provides 11 grams of protein and 4 grams of cholesterol-lowering soluble fiber. I made lentil, brown rice, and sweet potato noodles.

Buckwheat tagliatelle (left) and chickpea flour pappardelle are one of two gluten-free, plant-based pastas that are low in calories and can be used as an alternative to regular pasta.Brian Harkin new york times file

Trying these pastas is a way to make your dietary intake interesting, more nutritious, and incorporate more plant foods.

Shea Larback

Sheah Rarback MS, RDN is a Registered Dietitian Dietitian in private practice in

This story was originally published December 15, 2022 at 11:32 am.

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