The 14 Healthiest, Must-Eat Foods to Buy Today

You are what you eat. When you fill up on chips and sweets instead of nuts and fruit, you're not only gorging on empty calories but also robbing your body of healthy nutrients.

What can you eat that is good tasting and good for you? Food Technology Magazine has created a definitive list of the 14 healthiest foods, each of which delivers research-documented benefits to your good health.

Here's your grocery list. Hit the print button!

1. Barley
Eleven clinical trials spanning almost 20 years have found that increased consumption of barley products can lower total and LDL ("bad") cholesterol.

2. Quinoa and buckwheat
The seeds and sprouts from both quinoa and buckwheat offer rich sources of polyphenol compounds for enhancing the nutritional value of foods, such as gluten-free breads.

3. Brown rice
Substituting brown rice for white rice may lower the risk of Type 2 diabetes.

4. Rye
Rye not only improves glycemic profiles but can also dampen your appetite for more effective weight loss. Try this: Eat rye toast for breakfast, and it will help decrease hunger both before and after lunch.

5. Almonds
A 2007 study showed that 300 calories of almonds per day, which is sufficient to produce beneficial effects on cardiovascular risk factors, may be included in the diet with limited risk of weight gain. How? The fiber in the almonds blocks some of the fat calories from being absorbed.

6. Hazelnuts
Consume hazelnuts whole because many of the antioxidants are in the hazelnut skin.

7. Pecans
The vitamin E in pecans may provide neurological protection by delaying progression of motor neuron degeneration.

8. Pistachios
Pistachios appear to have anti-inflammatory properties.

9. Walnuts
A walnut-enriched diet may reduce the risk of cardiovascular disease in those with Type 2 diabetes.

10. Black raspberries
Black raspberries are highly effective in preventing intestinal tumor development in mice.

11. Blueberries
Whole blueberry smoothies consumed daily improve insulin sensitivity in obese, nondiabetic and insulin-resistant patients.

12. Broccoli and cauliflower
A high intake of broccoli and cauliflower may be associated with a reduced risk of aggressive prostate cancer.

13. Pomegranates
A preliminary study suggests that pomegranate juice can help prevent a number of complications in kidney disease patients who are on dialysis.

14. Tomatoes
People who have hypertension and consume two servings of canned tomato products daily can experience a significant decrease in blood pressure.

-- From the editors at Netscape