Food prices are soaring, yet we still want to eat healthy on the journey to wellness. This summary from the USDA for 2022 shows even though inflation dropped slightly, the overall price of food increased 9.9% in 2022.
What can we do? Shop sales, use coupons, limit food waste, and cook more food at home are some remedies to keep our food budget under control.
However, did you ever think about buying more nutrient dense food to get a higher return on your food dollars?
Dr. Joel Fuhrman created the aggregate nutrient density index or ANDI. This index rates the micronutrient density per calories of many popular foods. Discover which foods are the most nutritionally dense, and therefore healthier for you and your family.
An easy way to remember six of the best superfoods to buy now because of their high nutrition density is G-BOMBS.
- G=greens
- B=beans
- O=onions
- M=mushrooms
- B=berries
- S=seeds
It’s important to eat a variety of plant foods, and using the acronym G-BOMBS helps us remember superfoods to buy now while grocery shopping.
Greens
Greens rate highest in nutrient density. They include cruciferous vegetables such as lettuce, spinach, kale, arugula, bok choy, collard greens, cabbage, broccoli, mustard greens, Swiss chard, and Brussels sprouts. Also zucchini, cucumber, asparagus, celery, and green beans.
Greens improve intestinal immune function, prevent cardiovascular disease and cancer, and encourage healthy body weight because they are low in calories and high in fiber. 1
What are some ways to enjoy greens? A big salad full of spinach, lettuce, and arugula. Try this recipe for soup containing spinach. Or add greens such as spinach or kale to a smoothie for breakfast or a healthy snack.
Beans
Beans, peas, and lentils are the most nutrient dense starchy foods and a significant source of soluble fiber. There are so many choices: black, white, cannellini, chickpea, green peas, kidney, navy, and pinto.
One of the key benefits of beans is their prebiotic fiber (food for good bacteria in the gut) which promotes a healthy gut microbiome and reduces the risk of several types of cancers, including colorectal cancer. 2
Enjoy beans in so many delicious dishes such as my chili recipe, soups, stews, and rice and beans.
Make sure you soak beans and cook thoroughly to avoid toxic chemicals like lectins and phytic acid or use canned beans to save time.
Onions
Onions, garlic, shallots, chives, and leeks belong to the Allium family of vegetables.
Chopping before cooking releases powerful chemicals and enzymes with anti-inflammatory and anti-cancer properties. Onions also promote a healthy immune system. 3
Onions and garlic add flavor to many dishes. An easy way to prepare onions is to roast them with a mixture of root vegetables such as carrots, sweet potatoes, and turnips, tossed in olive oil and seasoned with salt, pepper, and your favorite herbs.
Mushrooms
Another overlooked superfood to buy now are mushrooms. I know you will find a mushroom variety you enjoy; there are so many delicious options! Even the common white button mushroom is a nutritional powerhouse, along with portobello, shiitake, oyster, Lion’s mane, and cremini.
Mushrooms contain beta-glucans which enhance the function of the immune system and prebiotic fiber that increases good bacteria in the gut. 4 Mushrooms are versatile in recipes, but are best consumed cooked. I like to sauté a package of baby portobello mushrooms in grass-fed butter and olive oil and add to many dishes such as pasta sauces and omelets, or use for toppings on burgers, steaks, and chicken.
Berries
Berries have the lowest sugar content of all fruits, which makes them the best choices for maintaining optimal blood glucose levels. There are so many benefits of berries: anti-inflammatory, anti-cancer, improved cardiovascular health, and food for the brain.
Types of berries include strawberries, blackberries, blueberries, raspberries, mulberries, and cranberries. For a healthy breakfast, try Berry Nutty Quinoa.
Seeds
Seeds and nuts are sources of healthy fats. Do not be afraid to eat nuts and seeds because of their higher fat content. Nuts and seeds promote cardiovascular health, healthy weight maintenance, healthy gut microbiome, and even longevity. 6
Here are a few of the many types of nuts and seeds: almonds, pistachios, walnuts, Brazil nuts, pumpkin seeds, flaxseed, chia seeds, sesame seeds, and hemp seeds.
Try snacking on a handful of nuts, or add ground flaxseed or chia seeds to My Favorite Smoothie.
Final words
Get more bang for your buck when buying nutrient-dense foods by trying some of these six superfoods to buy now.
Remember G-BOMBS! Receive many benefits from them, including a decreased risk of chronic diseases such as heart disease and cancer, a boosted immune system, and healthy weight maintenance.
Are you ready to try a new recipe or a new superfood? Look for more of my favorite recipes in future blog posts.
References
- Fuhrman, Joel. “G-Bombs: The Anti-Cancer Foods That Should Be in Your Diet Right Now.” Dr. Fuhrman, 5 July 2022, https://www.drfuhrman.com/blog/237/g-bombs-the-anti-cancer-foods-that-should-be-in-your-diet-right-now.
- Fuhrman, Joel. “G-Bombs: The Anti-Cancer Foods That Should Be in Your Diet Right Now.” Dr. Fuhrman, 5 July 2022, https://www.drfuhrman.com/blog/237/g-bombs-the-anti-cancer-foods-that-should-be-in-your-diet-right-now.
- Fuhrman, Joel. “G-Bombs: The Anti-Cancer Foods That Should Be in Your Diet Right Now.” Dr. Fuhrman, 5 July 2022, https://www.drfuhrman.com/blog/237/g-bombs-the-anti-cancer-foods-that-should-be-in-your-diet-right-now.
- LI, WILLIAM W. Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. GRAND CENTRAL PUB, 2019, pp 180, 222.
- Fuhrman, Joel. “G-Bombs: The Anti-Cancer Foods That Should Be in Your Diet Right Now.” Dr. Fuhrman, 5 July 2022, https://www.drfuhrman.com/blog/237/g-bombs-the-anti-cancer-foods-that-should-be-in-your-diet-right-now.
