Foods Beginning with G – K

This index provides you with useful information about hundreds of different foods. Discover the health benefits of your favorite foods as well as the exuberant amount of nutrients, vitamins, and minerals they contain to fuel your body and the effects they may have on various illnesses.

Use this alphabetized list to fuel your mind about the fuel for your body. Then jump on over to the recipe page to find a healthy recipe that incorporates these superfoods into an easy and nutritious meal or snack.

A – C     D – F      G – K      L – O     P – R     S – Z

Garlic – usually found as fresh bulbs or dehydrated and sold as garlic powder, the herb produces a chemical called allicin. Allicin is an antioxidant which not only gives garlic its pungent smell, but also has been linked to improving heart and blood health by decreasing the risks of high blood pressure, high cholesterol, coronary heart disease, heart attack, and stroke. Allicin has the highest concentration in fresh garlic, so opt for adding chopped fresh garlic to dishes over pre-minced jarred garlic or garlic powder. If you don’t have excess to fresh garlic, garlic powder is a great substitute to add flavor to any dish without adding salt or calories. Be sure to choose 100% garlic powder and not garlic salt which is high in sodium.

Ginger – this spice can be used fresh from the ginger root or dried and ground into powder form. Ginger contains naturally occurring chemicals and antioxidants that have been shown to reduce upset stomach, nausea, and morning sickness. Ginger has also been shown to have an anti-inflammatory effect on the body which may help reduce the risk of heart disease and stroke and decrease pain associated with arthritis or muscle soreness.

Greek Yogurt  – choosing low-fat or fat-free yogurt provides you with a high amount of protein and calcium, both essential nutrients the body needs for optimal fuel and to protect against a multitude of illnesses. Yogurt also contains a large amount of probiotics which improve digestive function and immunity. Greek yogurt is an excellent choice since it contains nearly double the amount of protein and almost half the amount of carbohydrates than non-Greek varieties.. It also has a smoother and richer consistency which increases your satisfaction and makes it a great substitute in both savory and sweet dishes. When choosing any type of yogurt, be sure to choose low-fat or fat-free versions and ones that contain less than 10g of sugar per serving. Store-bought yogurt can be loaded with added sugars and sugar substitutes so the best way to enjoy yogurt is to buy a plain variety and add a hint of sweetness with fresh fruit, agave nectar, honey, or maple syrup.

Green Beans – this vegetable is high in water content and fiber and low in calories making it a great addition to any diet. Vegetables high in water and fiber can protect against heart disease, stroke, digestive issues, diabetes, and obesity by increasing the feeling of fullness, decreasing cholesterol, lowering blood pressure, and maintaining blood sugar levels to reduce insulin spikes. Green beans are high in Vitamin K and Vitamin A which are essential nutrients for bone, skin, hair, and eye health as well as blood clotting. Green beans also contain a high amount of Vitamin C which has been shown to protect cells from harmful free radicals and increase immunity. Other high amounts of antioxidants in green beans such as quercetin, lutein, manganese, and folate help to lower the risk of heart disease, stroke, cancer, and diabetes and also play an anti-inflammatory role to protect against arthritis, joint pain, and muscle soreness.

Hazelnuts – these nuts are also called filberts and have a mild and slightly sweet flavor. Similarly to other nuts, they are good source of healthy monounsaturated fats and protein making them a good choice for decreasing the risk of heart disease and stroke. Hazelnuts also contain high amounts of B vitamins which are important for the maintenance of healthy cells and aid in metabolism as well as Vitamin E which increases bone, hair, and skin health. The high levels of potassium, calcium, and magnesium in hazelnuts help regulate blood pressure and lower cholesterol. Although hazelnuts contain healthy fats, they are high in calories and should be eaten in small amounts (one small handful per day) in order to avoid weight gain and adverse effects. Many nuts are contain added salt and are high in sodium which can increase blood pressure so choose unsalted varieties when possible.

Honey – a liquid sweeter with about the same sweetness as table sugar, honey is made of simple sugars which can rapidly increase blood sugar levels causing unwanted energy spikes, increased hunger, and, consequently, increased weight gain. Research has shown that although honey is natural, it is still processed in the body the same way as table sugar and therefore should be limited in one’s diet. Individuals with diabetes should significantly reduce their intake of all sweeteners and sugars due to the impaired ability for the body to regulate blood sugar.

Hot Sauce – this low-calorie condiment is a great way to add flavor and spice to savory dishes in place of other high-calorie or high-sugar condiments such as mayonnaise, ranch dressing, ketchup, and barbecue sauce. Because you often only need a small amount (about 1-2 teaspoons) to obtain its flavor and heat, it’s also a good option for weight loss or weight maintenance. Additionally, research has shown there may be a link to the capsaicin found in hot peppers and metabolism which may help to reduce weight gain and increase energy balance.

Jalapeno Peppers – this low-calorie vegetable is packed with spice and is a great way to add flavor to any savory dish. Jalapenos contain high amounts of Vitamins A, C, and K which play an important role in healthy tissue repair, immunity, blood clotting, and bone, skin, eye, and hair health. Jalapenos also contain a high amount of capsaicin which may help increase metabolism and reduce weight gain.

Kale – this low-calorie and leafy, green vegetable is part of the cruciferous family and is loaded with high amounts of a multitude of nutrients including Vitamins A, C, and K which play an important role in healthy tissue repair, immunity, blood clotting, and bone, skin, eye, and hair health.  It also contains high amounts of folate, magnesium, calcium, and potassium which all help keep bones and teeth strong as well as aid in brain development and inflammation.