5 Italian Ingredients That Are A Must

Italian cuisine focuses on simple, natural ingredients, such as tomatoes, garlic, olive oil, dark leafy greens and whole grains. It follows the Mediterranean pattern of eating. Such habits improve weight loss, better control of blood-glucose levels and reduce risk of depression. Here are inseparable ingredients from every Italian plate.

* Whole Grains

Unrefined grains are digested more slowly and produce gentler rises in glucose and insulin than refined versions. They protect against heart disease, diabetes and other chronic diseases. Toast whole-grain bread with diced tomatoes, garlic and basil and enjoy Italy in the mouth.

* Tomatoes

Add fresh tomatoes to your salads, soups or pasta dishes and eat like an Italian. It is rich in Vitamin A,C, potassium and folate among others. The fruit is a heart-protective antioxidant that helps prevent cancers too.

* Olive Oil

Try eating like an Italian by dressing your salad greens with a drizzle of extra-virgin olive oil and a squeeze of lemon. Olive oil is high in monounsaturated fat and helps boost levels of good HDL cholesterol in the body.

* Garlic

Garlic has both antibiotic and antifungal properties. It is heart healthy as well. Garlic flavor adds dimension to just about any dish. Try adding chopped garlic to sauteed greens and salad dressings.

* Beans

Beans provide high quality protein along with folate, calcium, iron and zinc. They also offer healthy, filling doses of fiber phytates and phytosterols and prevent colon cancer and reduce heart disease risk.