The Healthiest Foods You Need in Your Diet – Dr Berg's Expert Advice

Let's dive into the 7 healthiest foods you can eat. But first, what exactly makes a food healthy? To understand that, we need to look at what foods can make us sick and what factors contribute to illness. As you might know, insulin is a key player in this, so any food that raises insulin, by raising blood sugar levels, will not only hinder your health but could also make you ill. Additionally, foods that lack nutrients can also contribute to illness, so we want to focus on nutrient-dense foods that enhance nutrient absorption. This leads us to one important factor, low-carb foods. Two foods that don't trigger an insulin response are fiber and fat. When it comes to protein, leaner protein tends to trigger a higher insulin response. For instance, whey protein and very low-fat lean protein cause a spike in insulin compared to fattier proteins. Therefore, it's ideal to aim for a higher fat, lower protein ratio in our meals. Along with nutrients like vitamins, minerals, and omega-3 fatty acids, phytonutrients are also essential, as they provide added health benefits beyond just basic nutrition. The first food on our list is sauerkraut. What makes it so healthy? A cup of sauerkraut contains just 6 grams of carbs, with 4.1 grams of fiber, giving you only 1.9 net carbs, under 2 grams for an entire cup. This makes it a low-carb, high-fiber, and highly nutritious food. Sauerkraut is loaded with vitamin C, over 700 mg per cup, far surpassing the daily requirement of about 75 mg. Vitamin C is vital for collagen production, bone health, and heart protection, acting as a powerful antioxidant. Without enough vitamin C, you could become fatigued, develop scurvy, and face joint issues. Sauerkraut is also a great prebiotic and probiotic, offering fiber that nourishes beneficial gut microbes, and its fermentation process produces friendly bacteria that survive digestion, unlike the probiotics in yogurt, which are often destroyed in the stomach. Cabbage, the base vegetable for sauerkraut, is a cruciferous vegetable known for its potent phytonutrients. It's easy to digest, even for those with digestive issues, and doesn't produce gas like broccoli. Cabbage stimulates acetylcholine production, aiding regular bowel movements, digestive juices, and cognitive function. Rich in lactic acid, sauerkraut supports good bacteria while inhibiting harmful pathogens. It's also an excellent source of vitamin K, too, which helps regulate calcium in the bones, keeping it out of the joints and arteries. Lastly, sauerkraut contains vitamin U, a nutrient that aids in managing colitis, ulcers, gastritis, acid reflux, and gut inflammation. Next up is arugula. If you've seen my videos, you know I recommend eating a salad daily, and if you're going to do that, arugula is an excellent base. As a cruciferous vegetable, it's rich in phytonutrients and supports liver function. Compared to spinach, which can contribute to kidney stones due to its high oxalate content, arugula is low in oxalates. It has a peppery, slightly spicy flavor, and requires little seasoning. Just some olive oil and sea salt. Arugula is also great for inflammation and contains high levels of nitric oxide, which benefits libido, erectile function, and cardiovascular health by supporting the endothelial walls of arteries. It's packed with calcium, potassium, folate, magnesium, and vitamin C and K1. Additionally, arugula offers powerful anti-cancer effects. The next food is salmon. Wild-caught, fatty salmon is a top choice, and keeping the skin on ensures you get extra healthy fats. Salmon has much lower mercury levels than other fish, and its selenium content helps neutralize mercury, preventing absorption. This fish is also incredibly high in omega-3 fatty acids, which are beneficial for the brain, heart, joints, and even cancer prevention. Most people consume an excess of omega-6 fats from oils like soybean, corn, and canola oil, which leads to inflammation, so adding omega-3s from salmon can help balance this. I recommend eating salmon several times a week to keep inflammation low. Salmon has a healthy fat-to-protein ratio, and you can even add extra fats to it for even more benefits. Just 3 ounces of salmon contains over 2000mg of omega-3s, compared to just 171mg in cod. It's also a great source of potassium, zinc, and calcium. Next is cod liver, an organ meat often overlooked. While many people avoid organ meats due to taste, they're incredibly nutrient-dense. Cod liver in particular is not only easy to find, but also delicious, and doesn't have Cod liver is significantly higher in omega-3 fatty acids than beef liver, and is available in its own oil, which makes it easier to consume. I recommend having half of a cod liver portion in one meal, and the other half in the next, particularly if you're on a one-meal-a-day plan. Just be sure not to store it for too long in the fridge to avoid the fishy taste. While organ meats may not be everyone's favorite, trying cod liver can be an excellent addition to your diet. The unique aspect of cod liver oil compared to general fish oil is that cod liver oil contains omega-3 fatty acids, specifically EPA and DHA. However, fish oil does not have the same vitamin A and D content that cod liver oil provides. This means cod liver oil offers the additional benefits of vitamins A and D. Vitamin A, in its active retinol form, is crucial for eye health, the immune system, and the inner lining of various organs like the skin sinus' esophagus trachea and lungs. It also benefits kidney function. Vitamin D, as many know, supports blood pressure, reduces pain and depression, and strengthens the immune system. Cod liver also contains vitamin K2 iodine and is rich in B vitamins. Another interesting feature of cod liver is its fat-to-protein ratio, which is 5 to 1, meaning it has 5 times more fat than protein. This makes it low on the insulin index and unlikely to spike insulin levels. Additionally, higher fat-to-protein ratios promote ketosis. If you're not fond of cod liver, at least consider taking cod liver oil, which is an excellent nutrient source for both children and pregnant women due to its essential fatty acids and nutrients. Now some might question why hamburger makes the list as a healthy food. I'm not referring to hamburgers with buns or conventional beef, but rather organic, grass-fed hamburgers. It's important not to opt for overly lean varieties, like 90% lean, as they might not provide the same benefits. Grass-fed organic hamburger, unlike processed fast-food hamburgers, offers significant health benefits. Some people claim red meat is unhealthy, but that's a misconception. When consuming high-quality red meat, like grass-fed beef, it's not linked to cancer or heart problems. Moreover, although some may struggle with digesting red meat, many can tolerate hamburger better. This is because hamburger tends to have more fat than steak. Its fat-to-protein ratio is 2 to 1, which aids digestion by keeping the protein in the small intestine longer, allowing digestive enzymes to act more effectively. For older individuals, taking hydrochloric acid supplements can help increase stomach acid, improving digestion and iron absorption, especially since many elderly people are anemic due to insufficient stomach acid. Hamburger is also an excellent source of amino acids, iron, and various vitamins like B12, phosphorus, zinc, and selenium. It's rich in carnosine, which helps reduce glycation, a process linked to aging, inflammation, and supports the immune system. Additionally, hamburger contains creatine, which is known to improve exercise performance, endurance, and muscle growth. Although there are other meats with higher fat content, like duck, lamb, and pork, I recommend hamburger for its practicality, taste, and health benefits. Next on the list are pecans. I wanted to include a healthy nut, and pecans stand out because they have the lowest net carbs compared to other nuts. A cup of pecans has 14 grams of carbs, but also offers 10 grams of fiber, resulting in just 4 grams of net carbs per cup, which is minimal for those following a keto diet, which allows up to 50 grams of carbs. They also boast a high fat content with a 7 to 1 fat to protein ratio, making them low on the insulin index. Pecans are rich in zinc and copper, which balance each other out, and they contain a substantial amount of vitamin B1, which is beneficial for managing stress. Pecans are also low in oxalates, which is good for kidney health, since oxalates can bind to calcium and form kidney stones. They're heart healthy, help regulate blood sugar, and have the highest antioxidant content among nuts, making them beneficial for preventing chronic diseases like diabetes and heart disease. Moreover, pecans are easy to digest and versatile in recipes, especially for keto desserts. Finally, extra virgin olive oil is an essential addition to a healthy diet, but it's crucial to ensure you're using authentic olive oil, as many cheaper varieties on the market are blended with other oils. The genuine product has a distinct peppery taste and an aroma reminiscent of freshly cut grass. I use it regularly in my salads. Olive oil is packed with vitamins E and A, along with minerals like magnesium and potassium. As a fat, it has no impact on insulin levels, making it beneficial for those on a low-carb or ketogenic diet. Its phytonutrient content can extend lifespan, support mitochondrial health, and even provide Additionally, olive oil's anti-inflammatory properties are comparable to those of ibuprofen, and it can reduce beta-amyloid plaque, which is associated with Alzheimer's disease. Olive oil is also beneficial for eye health, particularly for people with diabetes or high blood sugar. It contains certain phytonutrients that are 20 times more potent than green tea. So don't hesitate to generously use extra virgin olive oil in your meals, as it helps you absorb nutrients from other foods like salad.