7 HEALTHIEST FOOD YOU CAN EAT

 Let’s talk about the seven healthiest foods you can eat.

Now, the question is: what makes a food healthy? To figure that out, we must also look at what foods make us sick, and what things in general can cause illness. As you might already know, insulin is at the top of the list. So, any foods that raise insulin—because your blood sugars are now raised—would not only inhibit your health but also make you ill. Foods that deplete nutrients will make you sick as well. Therefore, we want nutrient-dense foods that enhance nutrient absorption. One important factor is low carb. Now, two food components that don’t trigger insulin or create an insulin response are fiber and fat. As for protein, the leaner it is, the higher the insulin response. For example, whey protein and low-fat lean protein really create an insulin spike compared to fattier proteins. So ideally, we want a higher fat-to-protein ratio, with nutrient density in mind. In addition to vitamins, minerals, and essential fatty acids like omega-3s, we also want phytonutrients—compounds that offer benefits beyond just regular nutrients.

1. Sauerkraut

Let’s start with sauerkraut—a fermented food that checks all the boxes when it comes to health. Low in net carbs: One cup has about 6 g carbs, with 4.1 g from fiber, leaving just 1.9 g net carbs—ideal for low‑carb or keto eating. Vitamin C powerhouse: That same cup delivers over 700 mg of vitamin C, nearly 10× the daily needs—benefiting collagen production, skin, joints, and heart protection peta.org +10 nutritionadvance.com +10 medicinenet.com +10 peta.org . Prebiotic + probiotic: Fermented cabbage contains live lactic acid bacteria (like Lactobacillus plantarum) and fiber that feed gut microbes and survive stomach digestion drberg.com +1 simplyandnaturally.com +1 . Cruciferous phytonutrients: Made from cabbage, it contains sulforaphane and indole‑3‑carbinol—plant compounds with anti-inflammatory and anticancer benefits verywellhealth.com . Lactic acid benefits: These acids support good gut flora and inhibit harmful pathogens zoe.com +15 en.wikipedia.org +15 simplyandnaturally.com +15 . Vitamin K2: Fermentation generates vitamin K2, which guides calcium into bones—not arteries, supporting both bone and heart health simplyandnaturally.com +2 nutritionadvance.com +2 verywellhealth.com +2 . Vitamin U (S‑Methylmethionine): Though not a true vitamin, this compound may soothe ulcers, acid reflux, colitis, and gut inflammation.

2. Arugula Arugula is a cruciferous vegetable rich in phytonutrients. It’s a better salad base than spinach due to its low oxalate content (which reduces the risk of kidney stones). It has a peppery, spicy flavor and doesn’t need much seasoning. Benefits of arugula include: Anti-inflammatory properties High in nitric oxide (supports heart health and libido) Rich in calcium, potassium, folate, magnesium, vitamin C, and K1 Supports liver function Anti-cancer effects

3. Salmon

Always opt for wild-caught salmon, preferably the fattier variety with skin on. Key benefits: High in omega-3 fatty acids (for brain, joints, heart) Low in mercury and high in selenium (which counteracts mercury) Reduces inflammation caused by an imbalance of omega-6 fats Easy to cook and widely available Rich in potassium, zinc, and calcium Comparison: 3 oz of salmon = 2,000+ mg of omega-3s vs. cod = 171 mg. Big difference!

4. Cod Liver

Though not widely loved, cod liver is incredibly nutrient-dense and doesn’t taste fishy if eaten fresh. Advantages: Very high in omega-3s Contains vitamins A (retinol) and D (unlike fish oil) Also provides vitamin K2, iodine, B vitamins 5:1 fat-to-protein ratio — extremely low on the insulin index Ideal for kids and pregnant women Cod liver oil is a good alternative if you don’t like the liver itself

5. Grass-Fed Hamburger

Not your fast-food burger! This refers to organic, grass-fed, high-fat hamburger (not lean cuts). Reasons it’s healthy: Practical, easy to cook, and digest 2:1 fat-to-protein ratio, easier on the digestive system Rich in iron, B vitamins (B12, B6, B2, B3, B5), zinc, phosphorus, selenium High in carnosine (reduces glycation & aging) Contains creatine (boosts performance and muscle growth) Hamburger is easier to digest than steak and beneficial for people with low stomach acid (especially older adults).

6. Pecans

Among all nuts, pecans have: Lowest net carbs (14g carbs - 10g fiber = 4g net carbs per cup) High fat content (~71g fat per cup) Excellent fat-to-protein ratio (7:1), very low insulin impact Rich in zinc, copper, and B1 (great for stress) Low in oxalates, which helps prevent kidney stones Highest antioxidant levels of all nuts Good for blood sugar control and heart health Easier to digest than other nuts

7. Extra Virgin Olive Oil

Make sure it’s real, cold-pressed extra virgin olive oil. Fake blends are common. Benefits: Rich in vitamins A, E, magnesium, and potassium Zero insulin effect Powerful phytonutrients (20x stronger than green tea) Supports mitochondria and may reduce cancer risk Works as an anti-inflammatory and pain reliever (comparable to ibuprofen) Helps reduce beta-amyloid in the brain (linked to Alzheimer’s) Supports eye health, especially with high blood sugar or diabetes Use it generously—especially on salads—to absorb more nutrients from vegetables.

Final Thoughts Now that you know what to eat, the next step is to understand what to avoid.