Digestive Health: High fiber (soluble & insoluble) promotes regularity and a healthy gut microbiome
Heart Health: Omega-3s (ALA) and fiber help lower triglycerides, blood pressure, and "bad" LDL cholesterol, reducing cardiovascular risk, according to National Institutes of Health (NIH) and Holmes Place.
Blood Sugar Control: Fiber and protein slow sugar absorption, preventing spikes and drops for stable energy, says Harvard Health.
Bone Strength: Rich in calcium, magnesium, and phosphorus, vital for bone density and strength, according to Scripps AMG and Yahoo Creators.
Weight Management: Fiber absorbs water, expanding in the stomach, increasing fullness, reducing appetite, and curbing cravings, explain Scripps AMG and Harvard Health.