Sweet potatoes have been labeled the “healthier” choice, while white potatoes are sometimes overlooked. But is one truly better than the other? Lets chat white vs sweet potato.

If you’ve felt unsure about which potato really belongs on your plate, you’re not alone. In this post we’ll compare their nutrition, health benefits and how to include both in a balanced diet. 

A Quick Nutrient Breakdown | White vs Sweet Potato

Both white and sweet potatoes are nutritious root vegetables that provide carbohydrates, fiber and some essential vitamins and minerals. 

• Sweet potatoes are rich in vitamin A, and contain slightly more fiber, especially if consumed with the skin on. 
• White potatoes offer more iron, folate, magnesium, and potassium. 

How They Affect Blood Sugar 

Although sweet potatoes are naturally sweeter, that doesn’t mean they spike your blood sugar more. In fact, sweet potatoes have a lower glycemic index (GI) than white potatoes. 

That said, both sweet and white potatoes are sources of carbohydrates, so they can still affect blood sugar. For a more balanced meal and steadier energy, pair your potatoes with a source of protein or healthy fat. This will create a steadier rise and decline in blood sugars.

How Cooking Methods Affect Blood Sugar

How you prepare your potatoes can have a big impact on how they affect your blood sugar.

Boiling or baking potatoes with the skin on can help reduce their glycemic impact. On the other hand, mashed or fried potatoes tend to digest more quickly, leading to a faster spike in blood sugar.

Cooling cooked potatoes (such as in a potato salad) can also increase their resistant starch content a type of carbohydrate that resists digestion and helps support blood sugar control and gut health.

No matter how you cook them, pairing potatoes with protein or healthy fats like salmon, eggs, or olive oil can further help slow digestion and reduce blood sugar spikes for a more balanced meal.

What About Fullness and Digestion?

Sweet potatoes have a slightly higher fiber content, and can promote satiety and regular digestion, helping you feel fuller for longer. 

White potatoes offer something called resistant starch when cooked and cooled, like in a potato salad. Resistant starch functions like fiber and feeds the good bacteria in your gut, making it excellent for digestive health. 

Bottom Line: 

Both white and sweet potatoes belong on your plate. Each one offers its own unique set of nutrients and benefits. 

Some dishes pair better with sweet potatoes while others pair better with a white or yellow potato! The best choice depends on taste, and what you enjoy eating. Instead of labeling one as the “better” option, focus on variety and balance. 

That’s what truly supports long-term health and well-being. So the truth is both can fit onto your plate and be part of a well rounded diet! 

FAQs:  White vs Sweet Potato

Next Read: 

1. What are Carbohydrates?
2. What is fibre?
3. Lactose Free Protein Powders

Written by Maya Nazar, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Making healthy food choices can be difficult, but choosing higher fibre bread is one practical switch. This change helps boost your daily fibre intake with bread made from whole grains like bran, oats, and seeds. 

Unlike white bread, higher fibre options - such as whole grain or multigrain - are richer in nutrients and have a lower glycemic index. This supports better blood sugar control, improved gut health, and overall well-being.

What is Higher Fibre Bread: 

Higher fibre bread is typically made from whole wheat flour, oats, barley, bran, and other whole grains. It often undergoes natural fermentation, where the sugars and starches in the dough break down and help the bread rise. 

This process enhances flavour and preserves the grain’s integrity. Unlike white bread, which is stripped of most of its fibre. Higher fibre bread retains more of its original structure making it more nutritious and gut-friendly.

Types of Fibre: 

There are two primary forms of dietary fibre, and both play essential roles in health:

Soluble Fibre

• What it does: Dissolves in water to form a gel-like substance. Helps lower cholesterol and stabilize blood sugar levels.
• Found in: Oats, barley, and seeds.

Insoluble Fibre

• What it does: Adds bulk to stool and promotes regular bowel movements.
• Found in: Wheat bran, whole grains, and vegetables.

A balance of soluble and insoluble fibre is ideal, as both offer key digestive and metabolic benefits.

Health Benefits of Fibre

• Diabetes Prevention: Higher fibre bread has a lower glycemic index (GI), meaning it causes a slower rise in blood sugar. This makes it ideal for people with type 2 diabetes or those managing insulin resistance.
• Supports Heart Health: Soluble fibre helps reduce LDL (bad) cholesterol, lowering your risk of heart disease.
• Improves Digestive Health: Insoluble fibre promotes regularity and helps prevent constipation, supporting a healthy gut.
• Weight Control: Fibre helps keep you feeling full longer. Soluble fibre slows digestion (regulates transit time), reducing appetite and aiding in weight management.

Popular Canadian High-Fibre Bread Brands

Silver Hills

• Made from sprouted whole grains
• Contains 8g of fibre per 2 slices

Stonemill

• Naturally fermented
• Try: Sourdough Multigrain Rye with Sunflower and Flax seeds

Cobs Bakery High Fibre Loaf

• Contains 7g of fibre per 2 slices
• Made from oat and wheat flour

Country Harvest

• Baked with whole grains such as flax seeds, oat, and quinoa
• Try: Ancient Grains with Red Fife which packs 7g of fibre per 2 slices

FAQs:

Bottom Line: Higher Fibre Bread

Opting for higher fibre breads is a switch to your diet that offers added health benefits. Packed with essential nutrients and healthy fibre, it supports digestion, heart health, and blood sugar management.

Whether you're controlling a condition like diabetes or simply looking to feel fuller and healthier, upgrading your bread is a great place to start.

Next Read

• What is Fibre?
• 10 Bedtime Snacks for Diabetics
• How to Read a Nutrition Label?

Protein is an essential nutrient that makes up muscles, tissues, enzymes, and hormones. Whether your goal is muscle building, recovery, or general health and wellbeing, adequate protein intake is key.

Protein powders are a convenient way to support your diet, but many contain lactose, the natural sugar found in dairy. For people with lactose intolerance or dairy sensitivity, this can lead to bloating, gas, or discomfort.

In this blog, you’ll learn what protein does, what lactose is, and get a list of the top lactose-free protein powders to help you meet your goals - without the side effects.

Note: This blog may contain affiliate links

What are Proteins?

Proteins are made from amino acids and are an essential part of health. They’re crucial for:

• Muscle growth and repair
• Immune function
• Energy
• Hormone and enzyme function

Your body constantly breaks down and rebuilds protein, which is why getting enough through diet or supplements is essential - especially for active individuals.

Want to learn more? Check out my blog post: What are Proteins

What is Lactose?

Lactose is the main sugar found in dairy products. It’s broken down by an enzyme called lactase in the small intestine. However, many people lack enough lactase to digest lactose properly, leading to lactose intolerance.

Symptoms include:

• Bloating
• Cramps
• Gas
• Diarrhea

For those with intolerance, switching to lactose-free protein powders can make a big difference in digestion and comfort.

Top 3 Lactose-Free Protein Powders:

Here are three top picks for clean, effective, and easy-to-digest lactose-free protein powders:

1. Genuine Health’s Fermented Organic Vegan Protein

• Protein: 20g per serving

• Highlights: Fermented to reduce bloating, organic plant-based blend, dairy-free, soy-free

2. Good Protein’s All-in-One Shake

• Protein: 21g per serving

• Highlights:  Includes fibre, probiotics, and no added sugar; all-natural plant-based formula

3. Lean Fit’s Organic Plant-Based Protein

• Protein: 21g per serving

• Highlights: Five-source plant protein blend, certified organic, easily digestible

FAQs:

Bottom Line: 

Lactose-free protein powders offer a simple, effective way to boost your protein intake, without any dairy. 

These plant-based blends support your health goals while keeping digestion comfortable - perfect for vegans, vegetarians, those who are lactose-intolerant, or anyone sensitive to dairy.

Written by Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Next Read:

1. Sports Hydration
2. Is Almond Milk Gluten-Free?
3. Can Almond Milk Cause Constipation?

Iron is an essential mineral that supports your energy, immune system, and overall health. But if you’re following a vegan diet, getting enough iron rich vegan foods can be a bit tricky.

Let’s explore what it means to be vegan, why iron is harder to absorb from plant foods, and how to make sure you’re meeting your needs with iron-rich vegan foods. 

What is a Vegan Diet?

A vegan diet excludes all animal products - like meat, dairy, eggs, and even honey. People choose veganism for various reasons: ethical beliefs, religious practices, health goals, or concern for the environment and animal rights. 

While vegan diets are often linked to better health outcomes due to higher intake of plant-based foods, they can also lead to nutritional deficiencies. One of the most common concerns? Iron deficiency.

So Why Is Iron So Important?

Iron is a crucial micronutrient that:

• Helps transport oxygen throughout the body
• Supports energy production
• Strengthens the immune system

A lack of dietary iron can lead to iron-deficiency anemia, which may cause symptoms like:

• Fatigue
• Dizziness
• Weakness
• Poor concentration

Women and those on plant-based diets are especially at risk, making it vital to prioritize iron intake. In fact, iron deficiency is the most common nutrient deficiency worldwide.

Why Iron Can Be Harder to Get on a Vegan Diet:

There are two types of dietary iron:

• Heme Iron – Found only in animal products and easily absorbed by the body
• Non-Heme Iron – Found in both plants and animal products, but absorbed less efficiently

Vegan diets rely entirely on non-heme iron, making it harder for our bodies to absorb the iron consumed. This is why smart food choices and absorption strategies are extra important for those on a vegan diet.

Top Iron-Rich Vegan Foods:

Here are some of the best plant-based sources of iron:

1. Tofu
2. Lentils
3. Spinach
4. Tempeh
5. Chickpeas

These can be easily added to meals like stir-fries, stews, grain bowls, and salads.

Tips to Boost Iron-Absorption:

Non-heme iron absorption can be enhanced by pairing iron-rich foods with vitamin C. Here’s how:

• Add bell peppers to your lentil salad
• Drink an orange-mango smoothie with your oatmeal
• Toss strawberries into your spinach salad
• Add tomatoes in a bean-rice bowl

Foods High in Vitamin C

• Citrus fruits
• Peppers
• Berries
• Broccoli

Note: Avoid drinking tea or coffee with meals, as this can inhibit iron absorption in the body!

FAQs:

Bottom Line:

Iron is vital for your health, and while vegan diets can make getting enough iron more challenging, it’s totally possible with the right approach.Focus on iron-rich plant foods, enhance absorption with vitamin C, and stay mindful of your body’s signals.

Written by Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Next Read:

1. Plant-Based Milk Brands
2. Black Bean vs. Pinto Bean
3. Dried vs. Canned Beans

Edamame is a nutritious, low-calorie, high protein snack with a low glycemic index, making it a great snack!

Edamame’s low glycemic index doesn’t cause blood sugar spikes, making it a great choice for people with type 2 diabetes or anyone seeking balanced energy and blood sugars. Plus, it's packed with protein and fibre to help keep you full for longer.

What is Glycemic Index (GI)? 

The Glycemic Index refers to how quickly carbohydrates raise blood sugar levels after consumption. It ranks foods on a scale of 0 to 100, with higher numbers indicating faster spikes in blood glucose. 

Foods with a low GI (55 or less) are digested more slowly, causing a gradual rise in blood sugar. This slower digestion supports steady energy, improved satiety, and better blood sugar management. This is especially important for people with diabetes or insulin resistance. 

Check out my blog post Low-Glycemic Rice

Health benefits: 

• Rich in plant-based protein
• Healthy fats: unsaturated fatty acids support heart health and lasting energy
• Packed with nutrients: iron, magnesium, potassium, and calcium
• Low GI: supports blood sugar balance and provides lasting energy

How to Eat Edamame:

• Boiled or steamed in a pod: Cook for 5-10 minutes, season with your favourite spice or salt 
• Tossed into salad or stir fries: Adds extra protein, fibre, and flavour to your favourite dishes
• Blend into soups or dips: Try edamame hummus or add to your go-to soup recipe
• Roasted: Bake in the oven with your favourite spices until crispy

Check out my Roasted Edamame

FAQs: Edamame Glycemic Index 

Bottom Line

Edamame is a delicious, satisfying, and nutrient-packed snack with a low glycemic index that supports balanced blood sugar, heart health, and long-lasting energy.

Whether managing diabetes, following a plant-based diet, or simply looking for more creative snack options, edamame is a healthy choice worth saving in your recipe rotation.

Written by Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Next Read 

• Quick Simple Healthy Snacks

• What Are Healthy Fats

Chickpeas vs lentils, Nutrition can feel overwhelming with the variety of foods available. As you become more intentional with your food choices, you may start to notice options you never considered before.

If you've already explored the difference between beans and legumes, you're ready for the next step: understanding the differences between types of legumes—specifically, chickpeas and lentils.

Let’s take a closer look at how these two legumes compare.

Chickpeas vs Lentils

Class and Variety

Chickpeas and lentils are both part of the legume family, but they differ in variety and culinary use. Chickpeas are commonly found in two varieties: desi (also known as Bengal gram) and kabuli, the larger, cream-coloured type most familiar in North America.

Lentils, on the other hand, offer a wider range of types, including red, yellow, green, brown, and black. Each variety has slightly different cooking times, textures, and flavours.

Taste and Flavour Profile

Chickpeas have a mild, slightly nutty taste and a firm texture, making them an excellent base for absorbing other flavours. They’re used in everything from creamy hummus to boldly spiced chana masala recipes.

Lentils vary more in taste. Red and yellow lentils tend to be mild and earthy, while green, brown, and black lentils have a deeper, nuttier flavour. Their versatility allows them to complement both hearty dishes like stews and lighter fare such as fresh salads.

Nutritional Comparison

Chickpeas are higher in total carbohydrates and contain more fat than lentils. They are also an excellent protein source.

Lentils are high in protein, low in fat, and a rich source of polyphenols—compounds that have anti-inflammatory and brain-protective effects.

Both chickpeas and lentils are nutrient-dense foods that support a balanced diet.

Key Health Benefits

• Protein: Essential for building and repairing muscle tissue.
• Dietary Fibre: Supports digestion and promotes a healthy gut microbiome.
• Magnesium and Calcium: Crucial for nerve function and bone health.
• Iron, Zinc, and Folate: Support red blood cell production, immune function, growth, and DNA synthesis.

How to Use Chickpeas and Lentils

Chickpeas

• Try roasting chickpeas in the oven with some seasoning for a crunchy snack
• Try making homemade hummus
• Chana Masala is a great vegetarian dish that using chickpeas!

Lentils

• Try adding red lentils into soup dishes!
• Meal prep a fresh couscous and lentil salad

FAQ's: Chickpeas vs Lentils

The Bottom Line

Why choose just one? Chickpeas and lentils both offer great nutrition, are affordable, and work in a wide variety of recipes.

Whether you're looking for a quick meal or planning your weekly menu, these legumes are a wholesome, budget-friendly choice that bring nourishment and flavour to the table.

More on Beans

• Canned Beans
• Beans vs. Legumes
• Red Beans vs Kidney Beans 

Written by Zarmminaa Rehman, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Found in soups, stews and salads, kidney beans are a familiar addition to the western diet. But a lesser known bean, the adzuki bean is more commonly referred to as red beans, a type of bean native to East Asia used in both savoury and sweet dishes.

You may have seen these smaller beans as a topping in bubble tea or as a sweet and nutty paste inside mochi, mooncakes, or even ice cream.

But it’s not just their colour or taste that set them apart. Let’s dig deeper into the world of beans.

Red Beans vs Kidney Beans 

Let’s Compare and Contrast

Nutritional Content

Cooked and boiled.

Key Differences

Minerals

Kidney beans offer sources of folate, calcium, and magnesium

Red beans offer iron and calcium as well as a phosphorus

Fiber

Kidney beans carbohydrate content is comprised of complex carbohydrates i.e. fiber which aids in satiety and can decrease sugar spikes post-meals.

Red beans are rich in dietary fibre and starch, specifically resistant starch which is beneficial for controlling blood sugar levels and aiding in digestion. 

Shape and Taste

Kidney beans, resemble the shape of a kidney and, depending on whether you buy them canned or dried tend to be slightly firm with an almost earthy or meaty flavour profile.

With a smaller and rounder shape, Red beans have a slightly nutty and sweet flavour profile, which makes them versatile for both sweet and savoury dishes 

Recipe and Uses

Red Kidney Beans are great in bean salads, chilli and minestrone soup!

Red Beans are great in bean bowls, red bean soup and and as a filling in baozi or desserts like mochi.

FAQ's: Red Beans vs Kidney Beans 

The Bottom Line

If you’ve only been using kidney beans or red beans, now’s the time to branch out. Both types are versatile, nutritious, and can be used interchangeably in many recipes. Try something new.

More on beans

1. Canned Beans
2. Beans vs. Legumes
3. Dried vs. Canned Beans

Written by Zarmminaa Rehman, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Looking for a snack that satisfies your sweet tooth and nourishes your body? Chocolate covered Brazil nuts are a delicious way to combine indulgence with nutrition.

These large, buttery nuts are dipped in antioxidant-rich dark chocolate for a crave-worthy combo that’s both healthy and satisfying. Whether you’re new to Brazil nuts or already a fan, this post will explore why they’re worth the hype—plus the benefits of dark chocolate too.

The Benefits of Brazil Nuts

1. Rich in Selenium: Just one to two Brazil nuts can meet your entire daily requirement of selenium, a powerful antioxidant that supports immune function, thyroid health, and may help reduce inflammation.

2. Heart-Healthy Fats: Brazil nuts are high in unsaturated fats, which support cardiovascular health and help reduce LDL ("bad") cholesterol levels.

3. Essential Minerals: In addition to selenium, Brazil nuts are a great source of magnesium, phosphorus, and zinc—all important for energy production, bone health, and immune function.

4. Protein and Fiber: These nuts provide a mix of plant-based protein and dietary fiber, making them a satisfying snack that helps keep you full.

The Benefits of Dark Chocolate

1. Antioxidant Powerhouse: Dark chocolate (especially 70% cocoa and above) is rich in flavonoids—compounds known to reduce inflammation and protect against cell damage.

2. Supports Heart Health: Studies have shown that moderate consumption of dark chocolate may improve blood flow and reduce blood pressure.

3. Mood and Brain Boost: Dark chocolate contains small amounts of caffeine and theobromine, which can enhance mood, alertness, and cognitive function.

Why This Combo Works

The selenium and healthy fats in Brazil nuts complement the antioxidants and mood-boosting compounds in dark chocolate. Together, they form a snack that’s:

• Satisfying and satiating
• Nutrient-dense
• Easy to prepare and store

Whether you're making your own chocolate-covered Brazil nuts at home or looking for a nourishing treat to enjoy with your afternoon tea, this combo checks all the boxes.

Brazil Nut Brands

1. Elan
2. Yupik
3. Royal nuts

FAQs: Chocolate Brazil Nuts

More Healthy Dessert Recipes

• Ninja Creami Ice Cream Recipes
• Coconut Date Balls 

For a quick and easy way to enjoy this superfood combo, check out my Chocolate Covered Brazil Nuts recipe!

Staying hydrated is essential for overall health and exercise performance. But despite the hype around sports hydration/drinks and electrolyte powders, the reality is that most people don’t need them.

If you’re wondering whether you really need an electrolyte drink after a workout, this blog will help you cut through the noise. As a dietitian, I’m here to break down the science of hydration, explain when electrolytes are actually helpful, and share some reputable Canadian brands to consider—only if you need them.

Hydration 101: Why It Matters

Proper hydration supports:

• Body temperature regulation
• Muscle and joint function
• Cognitive performance
• Energy and endurance
• Prevention of fatigue and dizziness

Even mild dehydration—just a 1–2% loss in body weight through sweat—can affect physical and mental performance. That’s why fluid intake matters, especially during longer or intense activity.

Water vs. Electrolytes: What's the Difference?

• Water replaces fluid lost through sweat and breathing.
• Electrolytes (such as sodium, potassium, magnesium) help the body maintain fluid balance, muscle contractions, and nerve function.

For the average workout (under an hour), water is typically enough. A well-balanced diet will replenish electrolytes naturally.

When Electrolytes Are Helpful

Electrolyte drinks or powders may be beneficial in certain situations:

• Prolonged exercise (more than 60–90 minutes), especially in heat or humidity
• Muscle cramping during or after workouts
• Recovery from illness involving vomiting or diarrhea

Food Sources of Electrolytes

Most people can get all the electrolytes they need from food:

• Sodium – table salt, broth, canned goods
• Potassium – bananas, potatoes, legumes, yogurt, leafy greens
• Magnesium – whole grains, nuts, seeds, legumes, dark chocolate
• Calcium – dairy products, fortified plant milks, tofu, leafy greens

A varied, balanced diet easily meets the needs of recreational and active individuals.

Canadian Electrolyte Brands - Sports Hydration Drinks

If your activity level or situation calls for additional electrolyte support, here are some brands widely available in Canada:

1. Liquid IV
2. LMNT
3. Biosteel sports drink
4. Hydralyte
5. Pedialyte sport
6. Organika

When choosing a product, look for those with 200–500 mg of sodium per serving, and minimal added sugars unless you're doing endurance activities.

Timing Your Fluids: Before, During, and After

• Before Exercise: Aim to start well-hydrated with a glass or two of water 1–2 hours before.
• During Exercise: Sip water regularly. If activity lasts more than an hour or you sweat heavily, consider an electrolyte beverage.
• After Exercise: Rehydrate with water and eat a balanced meal containing some sodium and carbohydrates.

Frequently Asked Questions: Sports Hydration

Final Thoughts

As a dietitian, I want to emphasize that for the general population, water and a well-balanced diet are enough to stay hydrated—even if you exercise regularly.

Electrolyte products have their place, but they’re not essential for most workouts. Focus on building good hydration habits, listening to your body, and using specialty products only when needed.

If you’re unsure about your hydration needs or whether an electrolyte product is right for you, consult a registered dietitian or health care provider for personalized guidance.

Next Read:

1. What are Proteins?
2. What Are Carbohydrates?
3. What Are Healthy Fats?

Canned beans are one of the most underrated heroes of the pantry. Affordable, nutritious, versatile, and ready in seconds—what’s not to love?

Whether you’re making a quick weeknight meal or looking to boost your fibre and protein intake, beans are a go-to ingredient with a lot to offer. Let’s take a closer look at their benefits, types, top brands, and why they deserve a permanent spot on your grocery list.

Why Canned Beans Are So Convenient

• Ready to eat: No soaking, no simmering—just open, drain, and rinse.
• Long shelf life: Keep them on hand for months (or years!) without worrying about spoilage.
• Meal prep-friendly: Ideal for throwing into soups, stews, salads, bowls, tacos, and more.
• Versatile: Work across a wide range of cuisines—Mexican, Mediterranean, Indian, Caribbean, and beyond.

Canned beans cut down on prep time without compromising on nutrition. Perfect for busy weeknights, last-minute meals, or anyone new to cooking with beans.

Health Benefits of Canned Beans

Don’t let the convenience fool you—beans pack serious nutrition.

✅ Plant-Based Protein – Roughly 7–9g of protein per ½ cup, depending on the variety
✅ High in Fibre – Promotes digestion, heart health, and stable blood sugar
✅ Rich in Micronutrients – Folate, magnesium, potassium, iron, and more
✅ Low in Fat – Naturally low in fat and cholesterol-free
✅ Blood Sugar Friendly – Low glycemic index, especially when paired with whole grains or healthy fats
✅ Filling and Satisfying – Great for appetite control and energy levels

💡 Rinse canned beans before using to reduce sodium by up to 40% without losing any of the benefits!

Types of Beans

Here are some of the most popular varieties you’ll find in stores:

• Black Beans – Earthy and dense, perfect in tacos, bowls, and soups
• Chickpeas (Garbanzo Beans) – Nutty and firm, ideal for curries, salads, and homemade hummus
• Pinto Beans – Creamy and soft, commonly used in refried beans, chili, and burritos
• Kidney Beans – Bold and hearty, great in stews, chili, and mixed bean salads
• Cannellini or Navy Beans – Mild and creamy, excellent in soups and pasta dishes
• Lentils (canned) – Not technically a bean, but often sold canned too—perfect for fast soups and curries
• Mixed Bean Medleys – Great for instant salads or multi-bean dishes

Canned Bean Brands to Look For

When choosing canned beans, here are a few trusted options:

• Eden Organic – BPA-free lining, no added salt, organic
• GoBio! – Organic, often low-sodium or unsalted
• PC Blue Menu – Budget-friendly, with low-sodium options
• Unico – Widely available in Canada, with good quality and value
• No Name – Great for budget shoppers, especially when rinsed

Look for low-sodium or no salt added varieties when possible for maximum control over flavour and health.

Sustainability and Low Carbon Footprint

Beans—especially canned ones—are one of the most sustainable protein sources available.

🌎 Low Carbon Footprint: Producing beans generates significantly fewer greenhouse gas emissions compared to meat.
💧 Water Efficient: Beans require far less water to grow than animal-based foods.
🍃 Minimal Waste: Beans reduce food waste since they’re shelf-stable and portion-controlled.
♻️ Recyclable Packaging: Aluminum cans are recyclable and often made from recycled materials themselves.

FAQs About Canned Beans

The Bottom Line

Canned beans check all the boxes: nutritious, convenient, budget-friendly, and sustainable. Whether you're building a burrito bowl, tossing together a quick salad, or powering through meal prep, canned beans are a smart, stress-free addition to any diet.

So next time you’re grocery shopping, stock up—your pantry (and future self) will thank you!

Recipes Using Beans:

1. Italian Bean Salad
2. Roasted Edamame
3. Chicken Thigh Tacos

Bean Reads:

1. Beans vs. Legumes
2. Black Bean vs. Pinto Bean

Pasta is a pantry staple in many Canadian homes, there are now so many high-fibre, whole grain, and protein-enriched options that make pasta night more nutritious without sacrificing taste.

As a dietitian, I’m sharing what to look for in a healthy pasta brand, and my top 10 picks that are widely available across Canada.

What to Look for in a Nutritious Pasta

When browsing the pasta aisle, here are a few key nutrition criteria to look for:

• Fibre content: Aim for at least 4g of fibre per serving to support digestive health and satiety.
• Whole grains: Look for “100% whole grain” or “whole wheat flour” listed first in the ingredient list.
• Protein content: Higher-protein pastas (10g+ per serving) can help with fullness and muscle repair—especially great for vegetarians or active individuals.
• Short ingredient list: Look for simple, recognizable ingredients like semolina, water, legumes, or grains.
• Lower sodium: Most dry pastas are naturally low in sodium—be cautious with flavoured or boxed pasta meals.

8 Best Pasta Brands

1. Catelli Smart

• Why it’s great: Enriched with oat fibre, this pasta looks and tastes like white pasta but has the fibre of whole wheat.
• Fibre: 8g per serving
• Protein: 7g
• Best for: Families, picky eaters, and fibre boosts without changing the texture.

2. Barilla Whole Grain

• Why it’s great: 100% whole wheat with a smooth texture that doesn’t fall apart.
• Fibre: 6g
• Protein: 7g
• Best for: Everyday meals with more fibre.

3. Chickapea Pasta

• Why it’s great: Made from just chickpeas and lentils, it’s high in protein and fibre—and gluten-free. Texture is a bit different from normal pasta!
• Fibre: 11g
• Protein: 23g
• Best for: Gluten-free, plant-based, and high-protein needs.

4. Barilla Protein+

• Why it’s great: Made with a blend of semolina and legumes (lentils, chickpeas, peas), it offers a good protein boost.
• Fibre: 4g
• Protein: 10g
• Best for: Athletes, active individuals, or boosting vegetarian meals.

5. Rummo Whole Wheat

• Why it’s great: Traditional Italian pasta made with high-quality whole wheat flour.
• Fibre: 6g
• Protein: 7g
• Best for: Authentic taste and firm texture.

6. GoGo Quinoa Pasta

• Why it’s great: Gluten-free, made with organic quinoa and rice flour, Canadian-owned brand.
• Fibre: 5g
• Protein: 6g
• Best for: Gluten-free diets and Canadian-made choices.

7. Italpasta Whole Grain

• Why it’s great: Canadian-made whole wheat pasta with solid fibre content.
• Fibre: 6g
• Protein: 8g
• Best for: Local options with a familiar taste.

8. Explore Cuisine Edamame or Black Bean Pasta

• Why it’s great: Made from a single ingredient (beans), high in plant-based protein and fibre.
• Fibre: 11g
• Protein: 22g
• Best for: High-protein, plant-based meals.

Final Thoughts: 8 Best Pasta Brands

Pasta can absolutely be part of a balanced, nourishing diet—especially when you choose versions with more fibre, more protein, and whole grains. Whether you're cooking for kids, athletes, or anyone in between, there’s a pasta out there to meet your needs.

If you’re not ready to switch to 100% whole wheat or legume pasta, try mixing half white and half whole grain pasta in your next dish for a gentle transition.

Next Read:

1. Best Plant-Based Milk 
2. 10 Best Protein Cereals 

Dried vs. Canned Beans? - Beans are a pantry staple packed with protein, fibre, and essential nutrients—but when it comes to cooking, you might wonder: should I use dried beans or canned beans? Both offer great nutrition and convenience in their own ways.

Let’s break it down.

Nutritional Comparison: Dried vs. Canned Beans

Nutritionally, dried and canned beans are very similar, especially once cooked. However, there are a few differences to keep in mind—especially when it comes to sodium content.

Key Differences: Dried vs. Canned Beans

1. Convenience

• Canned beans are ready to use—just open, drain and rinse.
• Dried beans require soaking (optional but helpful) and longer cooking times, typically 1–2 hours.

2. Sodium Content

• Canned beans often contain added sodium for preservation. Rinsing them can reduce sodium by up to 40%. You can also opt for no sodium added or low sodium canned bean options.
• Dried beans contain no added sodium, giving you full control over seasoning and salt content.

3. Cost

• Dried beans are more budget-friendly per serving, especially when bought in bulk.
• Canned beans cost more for the convenience, but are still an affordable protein source.

4. Texture & Taste

• Dried beans often have a firmer texture and richer taste when cooked from scratch.
• Canned beans tend to be softer, which can be ideal for dips or mashing.

5. Shelf Life

• Dried beans can last for years when stored in a cool, dry place.
• Canned beans also have a long shelf life, but eventually may lose texture.

Health Benefits: No Matter the Form

Both dried and canned beans provide the same great benefits:

Plant-Based Protein – Supports muscle growth and repair.
Heart Health – Fibre helps lower cholesterol.
Blood Sugar Support – Low glycemic index.
Rich in Folate & Iron – Key for red blood cell production and energy.
Budget-Friendly Nutrition – High nutrient density at a low cost.

Best Uses for Each

Dried Beans
✔ Great for large batch cooking and freezing.
✔ Ideal for soups, stews, and slow cooker recipes.
✔ Customize texture and salt to your preference.
✔ Budget-friendly for meal prepping or feeding a crowd.

Canned Beans
✔ Perfect for quick meals and weeknight dinners.
✔ Great in salads, dips, tacos, and grain bowls.
✔ Convenient when you don’t have time to soak or cook.

Which One Should You Choose?

It really depends on your priorities!

• Short on time? Go with canned.
• Watching your sodium? Choose dried, low sodium or no sodium added canned and or rinse your beans!
• Prefer convenience? Keep canned beans in your pantry - minimal prep

FAQs: Dried vs. Canned Beans

The Bottom Line

Whether you go for dried or canned beans, you’re making a nutritious, affordable, and versatile choice. Use what works best for your lifestyle—and keep both in your pantry for flexibility!

Next Read

1. Plant Based Milk Brands
2. Best Snacks to Bring on a Plane
3. Meals for PCOS

Beans vs. legumes they are often used interchangeably, and while they share many similarities, they’re not exactly the same thing. If you've ever wondered what sets them apart (or if there’s even a difference at all), you're not alone!

Let’s break it down.

Nutritional Comparison: Beans vs. Legumes

Beans are actually a subgroup of legumes, meaning all beans are legumes, but not all legumes are beans. Nutritionally, legumes—including beans, lentils, peas, and soy—are rich in plant-based protein, fibre, complex carbohydrates, and essential vitamins and minerals.

Beans vs. Legumes

Key Differences

1. Classification

• Legumes are the umbrella category for plants in the Fabaceae family (plant family) that produce seeds in pods.
• Beans are a type of legume, including varieties like black beans, kidney beans, and navy beans.

2. Variety

• Legumes include beans, lentils, peas, chickpeas, and soybeans.
• Beans are just one group within the legume family.

3. Texture and Use

• Beans often have a heartier, denser texture and are used in stews, soups, burgers, and salads.
• Other legumes like lentils and split peas break down more easily and are often used in curries, purees, and soups.

Health Benefits

Whether you're eating beans or other legumes, they both have great benefits:

✅ Heart Health: Rich in soluble fibre to help lower cholesterol levels
✅ Blood Sugar Control: Their low glycemic index helps regulate blood sugar.
✅ Plant-Based Protein: Ideal for vegetarian and vegan diets and those looking to include more plants in their diet!
✅ Digestive Health: Prebiotic fibre supports gut health.
✅ Budget-Friendly Nutrition: Inexpensive and widely accessible option.

Best Uses for Each

Beans (e.g., black beans, kidney beans, navy beans)

• Great in tacos, burritos, chili, and grain bowls.
• Hold their shape well in salads and stews.
• Often used in veggie burgers and hearty dishes.

Other Legumes (e.g., lentils, peas, chickpeas)

• Lentils are perfect in soups, stews, and curries.
• Chickpeas shine in hummus, salads, and roasted snacks.
• Split peas are great in creamy soups and purees.

Which One Should You Choose?

There’s no need to choose—variety is key! Beans and other legumes all offer unique textures and nutrient profiles. Incorporating different types can keep meals interesting and well-balanced.

FAQs: Beans vs. Legumes

The Bottom Line

Beans are legumes—but legumes go beyond beans!

Whether you’re stocking up on black beans, lentils, or chickpeas, you’re making a nutritious, budget-friendly, and versatile choice. Try mixing it up to get the full range of nutrients and enjoy different textures in your meals.

Next Read

1. Black Bean vs. Pinto Bean
2. Meals for PCOS
3. Meal Prepping with Rotisserie Chicken

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. It's characterized by having at least two of the following: irregular periods, elevated androgen levels, or small cysts on the ovaries.

While the exact cause is unknown, factors like genetics, insulin resistance, and inflammation play significant roles. Fortunately, diet can be a powerful tool in managing PCOS symptoms and promoting overall health.

Understanding PCOS

PCOS affects 6-13% of women of reproductive age, making it one of the most common endocrine disorders.

It's associated with:

• Irregular menstrual cycles
• Excess androgen production
• Insulin resistance
• Weight gain or difficulty losing weight
• Acne and excess hair growth

The Importance of Balanced Meals for PCOS

Managing PCOS through diet isn't about restrictive eating; it's about creating balanced meals that support hormonal health and insulin sensitivity.

Here's why balanced meals matter:

1. Blood Sugar Regulation: Balanced meals help stabilize blood sugar levels, reducing insulin spikes that can exacerbate PCOS symptoms.
2. Hormone Balance: Certain nutrients support the production and regulation of hormones essential for managing PCOS.
3. Weight Management: A balanced diet can aid in achieving and maintaining a healthy weight, which often improves PCOS symptoms.
4. Reduced Inflammation: Many PCOS-friendly foods have anti-inflammatory properties, helping to mitigate the chronic inflammation associated with the condition.

Key Components of PCOS-Friendly Meals

Fibre

Fibre is crucial for PCOS management. It slows digestion, stabilizes blood sugar, and supports gut health. Aim for at least 21-25 grams daily.

High-fibre foods include:

• Whole grains (oats, quinoa, brown rice)
• Legumes (lentils, chickpeas, beans)
• Vegetables (broccoli, brussels sprouts, carrots)
• Fruits (berries, apples, pears)

Note: when possible keep the skin on your fruits and veggies this is where a lot of the fibre is!

What is Fibre?

Protein

Protein helps balance blood sugar, reduces cravings, and supports muscle mass. Include a source of protein in each meal.

Good protein sources:

• Lean meats (chicken, turkey, fish)
• Eggs
• Greek yogurt, cottage cheese
• Plant-based options (tofu, tempeh, legumes)
• Pumpkin seeds

What are Proteins?

Healthy Fats

Healthy fats are essential for hormone production and can help reduce inflammation in the body.

Good sources to Include are:

• Avocado
• Nuts and seeds
• Olive oil
• Hummus
• Peanut butter yea
• Fatty fish (salmon, sardines)

What are Healthy Fats?

Complex Carbohydrates

Choose complex carbohydrates over simple sugars to help decrease blood sugar spikes.

Opt for:

• Whole grains
• Sweet potatoes
• Quinoa
• Legumes

What are Carbohydrates?

Building a PCOS-Friendly Meal

When creating meals for PCOS management, aim for this balance:

1. Fill half your plate with non-starchy vegetables
2. Add a palm-sized portion of protein
3. Include a serving of complex carbohydrates (about ¼ of your plate)
4. Add a thumb-sized portion of healthy fats

General Meal Ideas

• Greek yogurt parfaits
• Smoothies
• Omelettes
• Quinoa or bean salads
• Stir frys

PCOS-Friendly Meals by Registered Dietitian's

I have teamed up with some amazing RD's to share PCOS friendly balanced meals!

1. Easy Sheet Pan Salmon by Angela Grassi, MS, RDN founder of the PCOS Nutrition Center

2. Quinoa Greek Salad by Amy Lawson MS, RD, LDN owner of Thrive Nutrition RDN

3. Sweet Potato Taco Skillet by Jessie Winstead RD, LD and creator of Health Down South

4. Hormone Balancing Overnight Oats by McKenzie Caldwell, MPH, RDN Fertility & Prenatal Dietitian

5. Quinoa Taco Skillet by Christina Iaboni, RD

6. Homemade Granola Fertility and PCOS friendly by Dr Claire Pettitt, Women's Health Dietitian

7. Easy Cheesy Egg Bake by Cheryl Harris, MPH, RD, GI Dietitian and Owner of Harris Whole Health

8. Cottage Cheese Chicken Salad by Caroline Thomason, RD LDN, CDCES

The Bottom Line

While PCOS can be challenging, adopting a balanced, nutrient-rich diet can significantly improve symptoms and overall well-being. Remember, there's no one-size-fits-all approach to PCOS management.

It's essential to work with a registered dietitian or healthcare provider to create a personalized plan that works for you.

By focusing on balanced meals rich in fibre, protein, healthy fats, and complex carbohydrates, you can take a proactive approach to managing PCOS and supporting your long-term health.

Rotisserie chicken is a convenient, budget-friendly, and delicious protein source that can make meal prepping quicker and easier.

Whether you’re looking to save time in the kitchen or create balanced, protein-packed meals, incorporating rotisserie chicken into your weekly routine is a great option.

Benefits of Using Rotisserie Chicken for Meal Prep

• Time-Saving: No need to cook raw chicken from scratch.
• Versatile: Can be used in a variety of dishes from salads to soups.
• Cost-Effective: Often cheaper than buying and cooking raw chicken.
• High in Protein: Chicken is an excellent source of protein, which is essential for muscle repair, satiety, and overall health.

Easy Meal Prep Ideas with Rotisserie Chicken

1. Chicken Salad Bowls

Mix shredded rotisserie chicken with leafy greens, cherry tomatoes, cucumbers, and a simple olive oil vinaigrette. Add quinoa or chickpeas for extra fibre and texture.

2. Chicken Wraps

Use whole wheat tortillas to wrap up rotisserie chicken, hummus, spinach, and shredded carrots. Serve with a side of fresh fruit for a balanced meal.

3. Chicken and Veggie Stir-Fry

Sauté bell peppers, broccoli, and onions with a splash of soy sauce, then toss in shredded chicken. Serve over brown rice or cauliflower rice for a lower-carb option.

4. Chicken Soup

Combine rotisserie chicken, low-sodium broth, carrots, celery, and whole-grain pasta for a comforting and protein-rich meal.

5. Buffalo Chicken Lettuce Wraps

Mix rotisserie chicken with buffalo sauce and serve in lettuce cups. Add a drizzle of Greek yogurt-based ranch for extra flavor.

How to Store Rotisserie Chicken for Meal Prep

• Refrigerate: Keep shredded chicken in an airtight container for up to 4 days.
• Freeze: Store in freezer-safe bags for up to 3 months. Defrost overnight in the fridge before using.

The Bottom Line

Rotisserie chicken is a fantastic protein source for meal prepping, helping you create quick, healthy, and satisfying meals throughout the week. By incorporating it into a variety of dishes, you can enjoy nutritious, high-protein meals with minimal effort.

Black Bean vs. Pinto Bean - All beans are a nutritious and affordable pantry staple, offering plant-based protein, fibre, and essential nutrients. Among the most popular varieties are black beans and pinto beans, both commonly used in various cuisines.

But how do they compare nutritionally, and which one is best for your diet? Let’s break it down.

Nutritional Comparison: Black Bean vs. Pinto Bean

Both black beans and pinto beans are excellent sources of fibre, protein, key vitamins and minerals, their nutrient profiles are very similar - with Pinto beans just being slightly higher in calories, carbs and folate.

Black Bean vs. Pinto Bean

Key Differences

1. Colour and Texture

• Black beans have a dense, firm texture and a slightly earthy, mild flavour.
• Pinto beans are softer and creamier when cooked, with a slightly nutty and buttery taste.

2. Carbohydrates and Calories

• Pinto beans contain slightly more carbohydrates and calories than black beans, making them a bit more energy-dense.

3. Folate and Magnesium

• Pinto beans provide more folate, which is essential for DNA synthesis and red blood cell production.
• Black beans have more magnesium, which supports muscle and nerve function, as well as bone health.

Health Benefits

Both beans offer impressive health benefits:

• Heart Health: High in fibre, they help lower cholesterol and promote heart health.
• Blood Sugar Management: Their low glycemic index and high fibre content help stabilize blood sugar levels.
• Gut Health: Rich in prebiotic fibre, they promote a healthy gut microbiome.
• Weight Management: The combination of protein and fibre keeps you full for longer, reducing overall calorie intake.

Best Uses for Each Bean

Black Beans

• Great in Latin American and Caribbean dishes.
• Perfect for tacos, burritos, black bean soup, and veggie burgers.
• Holds shape well in salads and grain bowls.

Pinto Beans

• Commonly used in Mexican and Southwestern dishes.
• Often mashed for refried beans or added to chili and stews.
• Creamy texture makes them ideal for dips and spreads.

Which One Should You Choose?

There’s no clear winner—both black beans and pinto beans are excellent choices! If you prefer a firmer texture, go for black beans. If you want a creamier texture, pinto beans might be the better option.

For optimal nutrition, incorporating a variety of beans into your diet is the best approach. Whichever you choose, you’ll be getting a nutritious, budget-friendly, and versatile food packed with health benefits.

FAQs: Black Bean vs. Pinto Bean

The Bottom Line

Whether you choose black beans or pinto beans, both are nutritious, delicious, and versatile. Experiment with both to find your favourite ways to enjoy them!