White Bean Turkey Chili: Gluten-Free, 30 Minutes - Healthy Hearty Recipes (2024)

FAQs

What to add to chili to make it healthier? ›

Ground turkey, when compared to ground beef, has lower levels of saturated fat—making it a better choice for heart health—and is lower in calories. Lentils are well-known to vegetarians and are a solid option for adding texture, protein, and deliciousness to chili; plus, they're good for you.

Here are some of the specific nutritional benefits of turkey chili: Low-fat and high-protein: Turkey is a lean protein source, which means it is low in fat and high in protein. Protein is essential for building and repairing muscles, and it can also help diabetics manage their blood sugar levels.

Make Chili With Ground Turkey

The lower the saturated fat, the less detrimental it is to your cholesterol level. Even better, "No one can tell the difference," says Gebo, who uses ground turkey all the time to make chili. Ground turkey also makes a great substitute for ground beef in dishes like meatballs or meatloaf.

A cup of strong, brewed coffee will work wonders for your pot of chili, imparting a deep, roasted flavor that will make the chili taste like it simmered away all day long. For maximum flavor, reduce the coffee along with a blend of tomato paste, aromatic veggies and spices like we do in our Spicy Vegetarian Chili.

Cocoa powder, bacon, cinnamon, ground coffee and tomato paste will all add a rich sweet & salty flavors that are sure to surprise and delight. Warming spice blends, like Garam Masala, Ras el Hanout or Baharat are another simple and delicious way to add layered flavors to this simple one-pot meal.

The bottom line is yes—it is okay to include ground turkey in your diet regularly, though as with any food, it's crucial to eat it in moderation and variety in your food choices. Eating a diverse range of nutrient sources helps ensure you obtain all of the essential nutrients needed for enhancing overall health.

Kidney Beans

Kidney beans are commonly used in popular recipes like chili and rice dishes. These slightly sweet, soft beans are loaded with nutrients such as fiber, folate, protein, magnesium, manganese, and potassium.

Green chilli has been associated with better heart health and contains vitamin C, iron, and potassium. All three should be used in moderation since too much chilli pepper consumption might cause irritability and acid reflux.

Although beans contain carbohydrates, they are low on the glycemic index (GI) scale and do not cause significant spikes in a person's blood sugar levels. Beans are a complex carbohydrate. The body digests this form more slowly than other carbohydrates, helping to keep blood sugar levels stable for longer.

What spice is good for type 2 diabetes? ›

Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes. Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels.

Some studies have indicated that the consumption of chilli-containing foods can influence iron absorption and affect serum insulin and glucose concentrations, which may help to alleviate diabetes or prediabetes.

Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.

When it comes to choosing meat with the least amount of cholesterol, poultry and fish are often considered to be healthier options than red meat. For example, skinless chicken breast has only about 10 mg of cholesterol per 100 grams, while beef liver has more than 500 mg of cholesterol per 100 grams.

The humble potato is a starchy veggie that is equally delicious as it is good for you. Along with the boost of carbohydrates that potatoes provide, each serving fuels your body with soluble fiber, a nutrient that can reduce the absorption of cholesterol into your bloodstream.

Tomatoes and other veggies used in chili can provide you with plenty of other health benefits. Adding in extra vegetables increases the antioxidant and fiber content, along with all of the nutrients that various vegetables provide.

Dairy is great at counteracting spiciness and can add a nice cooling effect. You can add milk, sour cream, or even a dollop of plain yoghurt over each serving, but beware of adding and then cooking the dairy on high heat, as it may curdle.

Freshen up the flavors of your canned chili by adding vegetables like garlic, corn, mushrooms, tomatoes, zucchini, bell peppers, spinach, or even diced sweet potatoes. You can use either fresh or canned vegetables, depending on your preference.