Showing posts with label foods. Show all posts
Showing posts with label foods. Show all posts

Friday, March 1, 2019

The 10 Foods That Lower Blood Sugar Level

The foods we recommend below have a low Glycemic Index and are high in fibre, helping to control blood glucose levels. Including them in your diet is key to controlling diabetes, and if you are not diabetic they help prevent you from developing it.

Foods That Lower Blood Sugar Level


1. Sweet potato


Potatoes have a high glycaemic index, which raises blood sugar rapidly, but sweet potatoes have low glycaemic index and are equally nutritious.

In addition, sweet potato meat contains even more fiber than skin, so it's especially good if you have diabetes.

2. Rye bread


Bread is often a "forbidden" food for diabetics because it is rich in simple carbohydrates that immediately raise blood sugar. However...

Rye bread, spelt bread and 100% whole wheat bread have a Glycemic Index below 55, which gradually releases glucose into the blood and does not cause sharp peaks.

3. Apple


With the exception of pineapple and melon, most fruits have a low glycemic index, especially apples and blueberries.

This is due to its high water and fiber content that compensates for its natural sugar (fructose).

Keep in mind that, as fruits ripen, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you make them at home, at least don't strain them and the loss will be less.

4. Oats


Oatmeal has a double advantage:

It has a GI below 55 and contains a type of fiber (beta-glucans), which helps maintain glycemic control by improving insulin sensitivity.

The best thing to do in case of diabetes is to save it. Your flour is also healthy, but should be consumed in small amounts because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).

5. Nuts


They are very rich in dietary fiber and their GI is reduced.

They are also a source of phytochemicals such as flavonoids, minerals such as potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.

Ideally, nuts should be processed as little as possible. Those with flavorings or coatings have higher GI values.

6. Garlic


The medicinal virtues of garlic have been well known for centuries. In addition, it has been scientifically proven to contain compounds that help improve insulin resistance.

Research by the American Chemistry Society has shown that its antioxidants protect the heart from diabetes-induced heart disease.

You can take it raw, add it to salads, or use it as a dressing to flavor your dishes.


legumes


7. Legumes


Chickpeas, lentils, beans or peas have a reduced glycemic index and, above all, a lot of fibre.

Research has shown that the addition of legumes to the diet improves glycaemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.

Ideally, 3 servings a week.

8. Cod


Fish, like meat, does not contain carbohydrates, so its GI is 0.

However, a 5-year study of Norwegian women found that eating cold water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.

Whenever possible, it is best to choose fish as a source of protein in the diet.

9. Avocado


Consuming 100 g of avocado daily (a quarter of a large piece) helps reduce cholesterol and glucose levels.

The reason is that it contains 9 g of fiber per 100 g of food, which prevents blood glucose levels from rising rapidly.

Good avocado fats also help improve cardiovascular health.

10. Yogurt


Drinking yogurt daily helps reduce the risk of type 2 diabetes.

This was demonstrated in a large meta-analysis conducted in 2014, according to which yogurt is the only dairy that decreases the risk of this disorder.

Of course, yogurt must be natural. Sweetened or flavored yogurt contains sugar and sweeteners that should obviously be avoided if you have diabetes.

SEE ALSO: Foods That Can Prevent Cancer - Based on Studies

DO YOU KNOW WHAT THE GLYCEMIC INDEX IS?


This term is used to measure how quickly carbohydrates from a food pass into the blood as glucose after being digested. Logically, the faster this process takes place, the more sugar peaks are produced and the worse it is for your health.

The glycaemic index of a food can be low, medium or high and is measured with a numerical scale from 0 to 110. The higher this value is, the more glycaemic rises it causes by eating them:


  • The GI is high if it is greater than 70.
  • The GI is medium if the value is between 56 and 69.
  • The GI is low when it ranges from 0 to 55.


Remember that this term only refers to foods that contain carbohydrates.

The 10 Foods That Lower Blood Sugar Level

Monday, October 29, 2018

Are Milk and Dairy Healthy? Do They Cause Cancer?

Although the health community mostly defends the glass of milk as an example and good practice of a healthy diet and nutritional quality (for example with campaigns such as Get the Glass), the milk and dairy is a food group harshly punished by the new nutritional trends. The lactose intolerance of a good part of human beings has contributed to reinforce this black legend. Or books like "Your life in your hands", written by geochemistry teacher Jane Plant, have fanned the flames against them, as the author thinks she was cured of breast cancer by stopping drinking milk and dairy products.

Are Milk and Dairy Healthy? Do They Cause Cancer


Also the latest trends in the so-called paleolithic diets, especially those more in line with Loren Cordain's guidelines, restrict them significantly, since according to these approaches did not appear in the diet of our ancestors. This argument is usually reinforced by the possible presence of antibiotics or hormones that industry uses on livestock (something that can really be a problem) and by the supposed nutritional degradation that occurs during pasteurization. Specifically, this process in which the product is heated to high temperatures for a very short time in order to eliminate microorganisms, is one of the most criticized, being blamed for a good number of drawbacks that, according to some, surpass its more than interesting sterilizing efficiency.

As you can imagine, for a server the argument "we are the only animal that continues to drink adult milk" is not enough. We are the only animal that does many things, without having to be bad or negative because of it. Although some of the advocates of these anti-dairy theories propose different mechanisms and studies to justify them, the most direct way we have to check if all these fears really make any sense is through epidemiological studies. If dairy products cause breast cancer, we will find a higher prevalence of this disease among women who consume it in greater quantity. Or if its intake affects the cells of our pancreas, the increased incidence of diabetes will also be evident.

Fortunately, extensive reviews and meta-analyses have recently been published on the subject, so we won't have to go study by study because many experts have done so before:

Nutrients


- A systematic review and meta-analysis of the effects of pasteurization on milk vitamins, and evidence for raw milk consumption and other health-related outcomes was published in 2011, in which it was concluded that although the process causes some decrease in the concentration of some vitamins, they are not many nor is it a particularly important reduction. Regarding the consumption of raw milk, the review did not identify solid studies that found neither clear advantages nor disadvantages.

- The publication of "Unpasteurized Milk: A Continued Public Health Threat" (2009) also highlighted the large number of risks involved in consuming unpasteurized milk and the lack of scientific evidence regarding the accusations of nutrient loss after this process. The following table included described in detail how little various nutrients were affected.

Cancer


- In 2011 the meta-analysis "Dairy consumption and risk of breast cancer: a meta-analysis of prospective cohort studies" was published, reviewing studies on breast and dairy cancer and concluded that higher consumption correlates with lower incidence of this type of cancer (inverse relationship).

- In 2012 in the meta-analysis "Dairy products and colorectal cancer risk: a systematic review and meta-analysis of cohort studies" the researchers also concluded that a higher total consumption of dairy and milk was associated with a lower rate of colorectal cancer. The 2004 study "Dairy foods, calcium, and colorectal cancer: a pooled analysis of 10 cohort studies" reached similar conclusions.

The 2008 meta-analysis "Dairy products, dietary calcium and vitamin D intake as risk factors for prostate cancer: a meta-analysis of 26,769 cases from 45 observational studies" also found no correlation between dairy consumption and prostate cancer. On the other hand, the global review Evaluating the links between intake of milk/dairy products and cancer published in 2012 analyzed the studies that have investigated during the last years the relationship between dairy and cancers of the gallbladder, prostate, breast and colon. The authors found no clear evidence of any association with prostate cancer and found an inverse relationship (more dairy - less cancer) in the rest.

- The research "Milk and dairy consumption and risk of bladder cancer: a meta-analysis" (2011) found no solid scientific evidence associating the consumption of milk or dairy products with gallbladder cancer.

Diabetes


- In the 2009 article "Milk products, insulin resistance syndrome and type 2 diabetes" the inverse correlation (more dairy - less diabetes) between dairy consumption and diabetes and the metabolic syndrome was highlighted and references from studies confirming this were included. Similar conclusions were reached in the 2010 review "The consumption of milk and dairy foods and the incidence of vascular disease and diabetes: an overview of the evidence".

- Similarly, in the 2012 review of which we spoke in an earlier article "The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease" in the different included studies no relationship was found between dairy and diabetes, or the one found was an inverse relationship.

Mortality and Other Diseases


- These are the meta-analyses on cardiovascular diseases, all of them with favourable or neutral results for dairy products:
- In 2015 the meta-analysis "Dairy products consumption and metabolic syndrome in adults: systematic review and meta-analysis of observational studies" concluded that higher dairy consumption was associated with lower risk of metabolic syndrome.

- The review A systematic review and meta-analysis of elevated blood pressure and consumption of dairy foods" (2012) concluded that higher consumption of skimmed dairy products is associated with lower blood pressure and that whole dairy products have no association with this pathology.

- The 2008 meta-analysis "The survival advantage of milk and dairy consumption: an overview of evidence from cohort studies of vascular diseases, diabetes and cancer" analyzing studies that investigated the correlation between dairy and mortality in relation to cardiovascular disease, diabetes and cancer, concluded that there is a correlation between increased survival and increased dairy intake.

Conclusion: Dairy products are associated with better health and lower mortality


It seems to me that the evidence is strong. If you do not have any kind of intolerance, dairy and milk do not seem to be bad at all, quite the contrary, your usual consumption has a lot of benefits and the most reasonable decision is to take them after pasteurization. The hypotheses and theories against them may be interesting or sound good, but for the moment the epidemiology contradicts them categorically.

However, drink milk, cheese and yogurt as naturally as possible and avoid added sugars and high processing, which result in products more similar to soft drinks or sweets than real food. A drinkable one of those given to children at snack time is much less recommended than a normal glass of milk. And even a glass of water.

It is true that much of the research on dairy products has been funded by industry, but there are also many independent studies and the review "Relationship between funding sources and outcomes of obesity-related research" (2012) found no evidence that there were differences between the results depending on their funding.

Sunday, September 30, 2018

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?

The egg is a particularly attractive food to delve into. It is full of nutrients and yet has been demonized for decades because of its high cholesterol and fat content and its unfavorable results in relation to cardiovascular disease in various studies. Although in recent years the stringent restrictions of yesteryear (which were almost banned) have been relaxed to some extent, there is much confusion about the appropriateness of their consumption.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


The egg is a cheap food, easy to obtain, which provides a large quantity and variety of proteins and fats (saturated, monounsaturated and poinnsaturated), cholesterol and many vitamins. With regard to cardiovascular risk, many analyses have been carried out depending on how it affects cholesterol levels, but this type of assessment is not very useful. Firstly, because it has been repeatedly demonstrated that the intake of eggs does not usually affect colestrol in blood in most people (not to mention the discrepancies that there are in some circles regarding the levels of cholesterol most recommended by studies such as this). Secondly, because it is more practical to skip the intermediate step of cholesterol and analyze directly what the studies say about its relationship with cardiovascular disease.

It is relatively simple to analyze the short-term effect of eating eggs frequently. Intervention studies show that they are mostly positive. If we refer to the long term, decades ago several researches were carried out that related their intake with an increase in cardiovascular risk. An article like this has even been published recently: Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease in 2010 (it is an opinion-review, not epidemiological) alerting of the risks of eating eggs, with the consequent subsequent discrepant responses (so that they later say that there is scientific consensus).

The problem with old epidemiological studies is that they did not isolate the effect and possible influence of other foods. That is, the increased risk could be caused by the egg, bacon, coffee or butter toast that usually accompanies eggs. Or by any other factor. This is highlighted by the probably best reviews that have been made on the subject and which I strongly recommend reading: A Review of Scientific Research and Recommendations Regarding Eggs (2004) and Egg Consumption and Coronary Heart Disease: An Epidemiologic Overview (2000).

As the methodology of the studies was refined, especially by separating in more detail the influence of different foods, the risk disappeared. It occurred most dramatically in the famous massive 1999 study "A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women," which followed nearly 120,000 people for 14 years. No increased cardiovascular risk was found among people who ate more than one egg a day (although it was found among people with diabetes).

How Many Eggs Is It Safe To Eat Per Day


Since then and over the last ten years most studies have reached similar conclusions.
On the other hand, in an analysis of what these risks socially mean, the 2009 review "A comparison of egg consumption with other modifiable coronary heart disease lifestyle risk factors: a relative risk apportionment study" calculated that limiting the number of eggs would, at best and for most people, reduce the risk by less than 1%. A really negligible impact.

A number of positive results that have been obtained among people with diabetes remain to be clarified. Let us hope that future research will shed light on this.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


In conclusion, my view is that there is no compelling evidence that eating eggs is a health risk, and they are an exceptional and affordable nutritional option. As I have said on other occasions, I think it is much more important to eliminate factors with a demonstrated increased risk: stress, sedentary lifestyle, smoking, obesity, refined carbohydrates, alcohol and so on. If you are very prudent, you can limit yourself to one egg a day, as all the most recent and rigorous studies do not find any risk up to this amount. It will be enough for you to watch your usual blood indicators and results to monitor how your body responds and if, as expected, you do not see anything out of the ordinary, you will even be able to increase this amount considerably without any problems.

You also don't need to emulate Margaret Tatcher, with her 28 eggs a week.

Friday, August 3, 2018

What To Do in Case of Food Poisoning

Why do you have to be careful in summer when eating eggs or mayonnaise? In the summer months, mothers often repeat ad nauseam that you have to be careful with certain foods, especially if you eat away from home. The reason is simple, during this time food poisoning increases due to eating foods that contain toxic microorganisms.

What To Do in Case of Food Poisoning


Summer poisonings are more frequent for two main reasons.

"On the one hand, because natural causes favor it, since bacteria, which are present in the soil, air or water, grow faster in the hot months (they need temperatures between 36 and 37 degrees Celsius to live and reproduce) and on the other hand, there is a greater tendency to eat outdoors (barbecues, picnics, swimming pools, travel, etc.), where security controls are not the same as in a home kitchen."

Among the main mistakes that are made to increase the risk of intoxication, the specialist points out maintaining inadequate storage temperatures, undercooking food, improper hygiene and leaving products cooked at room temperature for several hours.

The severity of a poisoning and the symptoms a person has will depend on the amount of contaminated food ingested, the person and the type of organism causing the contamination.

The first symptoms usually appear between 2-6 hours after ingestion. The most common are stomach upset, diarrhea, fever, vomiting, abdominal cramps, dehydration, general weakness and headache. "The people who are most susceptible to this type of illness are children, pregnant women, the elderly and individuals with weakened immune systems, so we must pay special attention to these groups," he adds.

The foods that cause the most poisoning

Among the foods that most often cause food poisoning, we highlights:


Eggs

This food may contain the bacteria Salmonella, which causes diarrhea, vomiting and fever. The risk of intoxication is greater when consumed undercooked, with the yolk soft, or raw, in the case of mayonnaise preparation.

"A good option is to opt for pasteurized eggs, since this process eliminates possible bacteria."

Mayonnaise

According to the specialist, homemade mayonnaise is the ideal way to avoid poisoning, the problem is that the risk of contamination is great if there is a lack of hygiene and handling.

"You should never eat mayonnaise in packages or containers outside the refrigerator," he says. "It is preferable to take mayonnaise, served in individual disposable airtight bags."

Green leafy vegetables


Green leafy vegetables offered in buffet restaurants may contain hidden bacteria. The expert points out that in these cases it is not enough to wash them with water (unlike at home, where the product can be sanitized in this way), it is necessary to disinfect to eliminate microorganisms.

"Soak the vegetables for about 15 minutes in a solution of water and sodium hypochlorite. For every liter of water we need a spoonful of hypochlorite of good origin and without smell", he adds.

Meat


Meats may also contain bacteria such as Clostridium perfringens. The meat must always be kept at a temperature of less than 5ºC and, at the moment of consumption, it must be eaten well done.

What To Do in Case of Food Poisoning - Seafood


Seafood


Raw or improperly cooked shellfish may contain harmful viruses and bacteria. To avoid intoxication it is necessary to follow some handling and hygiene measures.

Thus, we should make sure that they have a good smell and a bright appearance (although the colour of the mussels does not always reflect the quality, but indicates whether they are female or male). In addition, the shells of clams, cockles, mussels and oysters must be hermetically sealed. If they are not closed it means that the animal is no longer alive. The liquid that sometimes comes out of the shells must be clear, abundant and smelling of the sea.

Sausages


The sausages must be removed from the original packaging and stored in containers with lids.

"When serving, use a fork to pick up individual slices, avoiding handling the food with your hands," he says before adding that it is best to eat it within two days after opening. "If you see that the sausage has a change in coloring, this is a sign that the bacteria are already present", he insists.

Canned products


Canned products have an internal varnish that preserves their contents; however, small bumps can break this protection. When opening a can, make sure there are no bubbles, as if it were fermenting.

"If we open a can and do not want to consume all its contents, it is best to remove it from the packaging and store it in another container with a tightly closed lid and consume it in up to three days," he says.

Hot Dog


Finally, the specialist points out that hot dog sausage can carry the bacterium Listeria monocytogenes. To avoid eating sausages that are not refrigerated, they need to be cooked for five minutes.

How to treat food poisoning


In most cases, the poisonings are mild and symptoms disappear within two to three days, when contaminated food is completely eliminated.

"However, food poisoning can be aggravated, even leading to the death of the affected person, although these extreme and very rare cases are caused by Clostridium botulinum poisoning, which causes botulism, for example".

In general, the following steps can relieve symptoms of food poisoning and prevent dehydration in adults:

  • Drink plenty of fluids such as fruit juices, caffeine-free drinks, and broths to replace fluids and electrolytes.
  • Drink small sips of clear liquids or crushed ice if there is still a problem with vomiting.
  • Gradually reintroduce foods. We can start with soft, easily digestible foods such as rice, toast or bread, cereal, lean meat, applesauce and bananas and avoid fatty, sugary, dairy, caffeine and alcohol foods until full recovery.
  • Infants and children have special concerns. They are likely to become dehydrated more quickly from diarrhea and vomiting, so consult your pediatrician.
RELATED: Foods That Boost The Immune System and Help Your Defenses

Tuesday, July 17, 2018

Pavlova: Divine Dessert, deliciously crispy and fluffy at the same time

This recipe was created in honor of the Russian dancer Anna Pavlova during her tour in New Zealand and Australia. Who is the creator of this deliciously refined dessert is controversial - but we don't care about that, as long as it tastes good. And it does, very much so!

Pavlova - Divine Dessert, deliciously crispy and fluffy at the same time


INGREDIENTS

MERINGUE

3 egg whites
1 cup sugar
1 teaspoon cornstarch
1 teaspoon white vinegar
1 teaspoon vanilla extract
1 pinch of salt

CHANTILLY CREAME

1 package whipped cream
2 tablespoons powdered sugar

FRUITS

2 cups of different fruits: Kiwis, raspberries, peaches, grapes, etc. and cut into portions

PREPARATION

STEP 1

Beat the egg whites until snowy and slowly add the sugar. Carefully fold in the cornstarch, the vinegar and the vanilla extract. To one third of the meringue spread on a baking sheet laid with baking paper with a diameter of about 20 cm. Using a pastry bag, sprinkle the other two thirds on the "bottom" to make a crown and bake at 100 degrees (or less) for 2 hours. He is done as soon as the outer shell is hard. Turn off the oven and leave it for a few minutes with the door halfway open. Then remove from the oven and let cool.

STEP 2

Beat the cream and add the sugar.

STEP 3

Put the meringue on the plate, top with cream and garnish with fruit.

Pavlova meringue-based dessert


If you already buy a finished "Chantilly Creame" and contain this vanilla, you do not need to add extra vanilla extract in the meringue itself!

Sunday, July 8, 2018

Foods That Boost The Immune System and Help Your Defenses

Although it seems that a hot chicken soup helps during a flu, there are foods that contain essential nutrients for our defenses. Ingesting them in correct amounts can save us from more than one aversion.

Foods That Boost The Immune System and Help Your Defenses - Brazil nut


It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).

Selenium in nuts, mushrooms and cod

Why are Spanish farmers a bull? Higher genes? Maybe. Another option may refer to this habit of eating garlic as someone who eats pipes, raw and everything. This food is a good source of selenium, a chemical element of the nonmetals group. In a study published in "The Journal of Nutrition" by researcher John R. Arthur and his team, the Rowett Reseach Institute, explains that "selenium has great potential to influence our immune system. But in the scientific world, getting answers inevitably leads to new questions. John Arthur explains that "only when all the functions of selenoproteins are described will we be able to fully understand their role in maintaining optimal immune function. There are many foods (that we love) that are good sources of selenium. Here are some examples from data from the United States Department of Agriculture (USDA):

  • Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
  • Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
  • Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
  • Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.

Foods That Boost The Immune System and Help Your Defenses - Garlic


All are important, but B6 is fundamental

All nuts are appreciated for their nutritional values, more now that fats have lost that reputation for "bad" they had. Pistachios are distinguished among all nuts, not only for their taste (and price), but also for their high vitamin B6 content. One of its functions is to play an important role in the creation of antibodies. For this reason, as explained in his book "Let's buy lies" José Manuel López Nicolás, the European Food Safety Authority (EFSA) believes that you can advertise a product containing at least 15% vitamin B6 per day. with slogans like "help your defenses" or "help the immune system". Peppers are one of the kings of this vitamin, specifically a characteristic of Mexico, Chile pasilla (named for its dry, raisin-like appearance), but it is not the only one. 100 grams of these foods will provide us with all the vitamin B6 we need:

  • Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
  • Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
  • Piquillo pepper It contains 2.54 mg.
  • Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.

Foods That Boost The Immune System and Help Your Defenses - Pistachios


A scarce and fundamental metal for us

Although with cheaper types starting to arrive from distant shores, oysters have traditionally been exclusive to the larger portfolios. Turns out their flavor and texture aren't the only thing special. It is one of the largest known food sources of zinc. Researcher Pamela J. Faker and her team at Michigan State University in the United States published a study in 2000 looking at the relationship between zinc deficiencies and immune system activity and how it affected the human body to restore normal levels of this micronutrient. "The results of more than three decades of work indicate that zinc deficiency causes a rapid decrease in the response of antibodies and immune system cells," says his research.

This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):

  • Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
  • Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
  • Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
  • Sesame flour. They cover our needs with 10.70 mg.

RELATED: 13 Foods That Can Prevent Cancer - Based on Studies


A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.

Sunday, April 8, 2018

Chicken Avocado Burritos

Today I have some delicious chicken avocado burritos filled with juicy chicken, creamy avocado, melted cheese and a spicy salsa verde and sour cream! They are so easy to make, wrap everything up, grill and enjoy! Take care to cover the cheese on the top and bottom of the burrito so that it can melt sticky when grilling.

Chicken Avocado Burritos

Chicken avocado burritos


Preparation time: 15 minutes
Cooking time: 5 minutes
Total playing time: 20 minutes
Servings: 4

Chicken, Avocado Warps


Ingredients
  • 4 burrito wraps (cornflakes for gluten-free), heated
  • 500 g cooked chicken, sliced or shredded
  • 1 large ripe avocado, diced
  • 200 g shredded cheese
  • 100 g cup Salsa Verde
  • 150 g sour cream or Greek yogurt
  • 100 g rocket

Chicken, Avocado Warps


The wraps must be briefly heated in the microwave or oven and can then be filled immediately.

Put all ingredients in the middle of the burrito wraps. Fold in two opposite sides of the wraps, then roll up from another side so that the wraps are closed from all sides.

Grill the burritos on the grill or in the grill pan for 5 minutes. Enjoy!

Chicken Avocado Burritos - They are so easy to make, wrap everything up, grill and enjoy!

RELATED: Red Pepper and Spring Onion Hummus Recipe

Friday, April 6, 2018

13 Foods That Can Prevent Cancer - Based on Studies

What you eat can drastically affect many aspects of your health, including the risk of developing chronic diseases, such as heart disease, diabetes and cancer.

13 Foods That Can Prevent Cancer - Based on Studies


Many studies have shown that the development of cancer, in particular, is closely related to the foods you eat.

It is no secret to anyone that many foods contain beneficial compounds that may help slow the development of cancer.

There are also several studies that show that a higher intake of certain foods may be associated with a lower risk of the condition.

This article will explore and analyze 13 foods that may reduce the development of cancer based on studies.

1. Carrots

Carrots


Can the carrot prevent the development of cancer?


Several studies have found that including carrots in the daily diet is associated with a lower risk of certain cancers.

For example, research analyzed the results of five studies and concluded that eating carrots can reduce the risk of stomach cancer by up to 26%.

Another study found that a higher intake of carrots was associated with an 18% lower chance of developing prostate cancer.

One study looked at the diets of 1,266 participants with and without lung cancer. It found that current smokers who didn't eat carrots today were three times more likely to develop lung cancer, compared to participants who ate carrots more than once a week.

Try adding carrots to your diet as a healthy snack or a delicious side dish a few times a week to potentially reduce your risk of cancer.

Still, remember that these studies show a link between carrot consumption and cancer, but do not take into account other factors that may play a role.

2. Broccoli

Broccoli


Can broccoli prevent the development of cancer?


Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that can have potent anti-cancer properties.

Including broccoli as an accompaniment in some meals on a weekly basis can give you some cancer-fighting benefits.

A study of test tubes showed that sulforaphane reduced the size and number of breast cancer cells by up to 75%.

Similarly, an animal study found that treating mice with sulforaphane helped eliminate prostate cancer cells and reduced tumor volume by more than 50%.

Some studies have also found that increased consumption of cruciferous vegetables, such as broccoli, may be associated with a lower risk of colorectal cancer.

However, it should be noted that available research has not directly analyzed the effects of broccoli on the development of cancer in humans.

Rather, it has been limited to laboratory, animal, and observational studies, which investigated the effects of cruciferous vegetables or the effects of a specific compound on broccoli, so more studies are needed.

3. Beans

Can beans prevent the development of cancer?


Beans are rich in fiber, which, according to some studies, can help protect against colorectal cancer.

In fact, several studies have found that higher bean intake may reduce the risk of the condition.

One study followed 1,905 people with a history of colorectal tumors and found that those who consumed more cooked dry beans tended to have a lower risk of tumor recurrence.

An animal study also found that feeding mice black beans or white beans, after inducing colon cancer, blocked the development of cancer cells by up to 75%.

According to these results, eating a few servings of beans each week can increase your fiber intake, and in turn help reduce your risk of developing cancer.

However, current research is limited to animal studies and studies that show association, but not causation. More studies are needed to examine this in humans specifically.

4. Berries

Berries


Do berries help prevent the development of cancer?


The berries have a high anthocyanin content, are plant pigments that have antioxidant properties and may be associated with a lower risk of developing cancer.

In one study, 25 people with colorectal cancer were treated with cranberry extract for seven days, this reduced the growth of cancer cells by 7%.

Another small study administered freeze-dried black raspberries (a process in which they are frozen and thawed, kept under vacuum and at low atmospheric pressure) to patients with oral cancer, and showed that it reduced the levels of certain markers associated with the development of cancer.

An animal study found that feeding freeze-dried black raspberries to mice reduced the formation of esophageal tumors by up to 54% and decreased the number of tumors overall by up to 62%.

Similarly, another animal study showed that by giving mice a berry extract, they were found to prevent the formation of several cancer biomarkers.

Based on these findings, including a portion or two of berries in your diet every day can help inhibit the development of cancer.

It is important to note that these studies have been conducted in animals, and are observational, which only analyze the effects of a concentrated dose of berry extract. More research is needed on people.

5. Cinnamon

Can cinnamon prevent the development of cancer?


Cinnamon is very popular for its health benefits, it can lower blood sugar and relieve inflammation, and has been shown in studies to prevent the development of cancer by mitigating cancer cells.

Studies in test tubes and animals have found that cinnamon can help block the spread of cancer cells.

A test tube study found that cinnamon extract could decrease the spread of cancer cells by causing their mitigation.

Another test tube study showed that cinnamon essential oil suppressed the growth of cancer cells in the head and neck, and also significantly reduced tumor size.

An animal study also showed that cinnamon extract promotes the elimination of tumor cells, and also reduces the number of tumors that grow and spread.

Including half a teaspoon or a teaspoon (2-4 grams) of cinnamon in your diet per day may be beneficial in preventing cancer, and may also provide other benefits.

It is important to note that you should keep the amount of cinnamon you consume under control, as too much cinnamon can cause certain side effects.

However, more studies are needed to understand how cinnamon can affect the development of cancer in humans.

6. Nuts and dried fruit

Nuts


Can nuts prevent the development of cancer?


Several studies have found that eating nuts and dried fruit may be related to a lower risk of certain types of cancer.

For example, one study analyzed the diets of 19,386 people, finding that eating more nuts and dried fruit was associated with a lower risk of cancer death.

Another study followed 30,708 participants for up to 30 years, finding that eating nuts regularly was associated with minimal risk of colorectal, pancreatic and endometrial cancer.

Other studies have found that certain nuts are probably even more efficient at preventing the development of cancer.

For example, Brazil nuts are high in selenium, which can help protect against lung cancer in people with low selenium.

Similarly, an animal study showed that feeding mice nuts, decreased the rate of spread of breast cancer cells by 80% and reduced the number of tumors by 60%.

These results suggest that adding a serving of nuts and dried fruit to your diet every day may reduce your risk of developing cancer in the future.

However, more human studies are needed to conclude whether nuts themselves are responsible for this association, or whether other factors are involved.

7. Olive oil

Does olive oil help to prevent the development of cancer?


Olive oil is loaded with health benefits, so it is not surprising that it is one of the staple foods of the Mediterranean diet; several studies have found that higher olive oil intake can help protect against various types of cancer, although more research is needed.

A massive review of 19 studies showed that people who consumed a higher amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system compared to people who had a lower intake.

Another study that analyzed cancer rates in 28 countries worldwide found that areas with a higher intake of olive oil had lower rates of colorectal cancer.

Exchanging other oils for olive oil in your diet is a simple way to take advantage of its health benefits. You can sprinkle it on salads and cooked vegetables, or try using it on marinades of meat, fish or chicken.

Although these studies show that there may be an association between olive oil intake and cancer, other factors may also be involved. More studies are needed to examine the direct effects of olive oil on cancer in people.


8. Turmeric

Turmeric


Does turmeric prevent the development of cancer?


Turmeric is a spice known for its health-enhancing properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anti-cancer effects.

One study looked at the effects of curcumin in 44 patients with lesions in the colon that might have become cancerous. After 30 days, 4 grams of curcumin per day reduced the number of lesions present by 40%.

In a test tube study, it was found that curcumin also decreases the spread of colon cancer cells by targeting a specific enzyme related to the development of cancer.

Another test tube study showed that curcumin helped kill cancer cells in the head and neck.

Curcumin has also been shown in other test tube studies to be effective in slowing the growth of lung, breast and prostate cancer cells.

For best results, you can include at least three teaspoons (1-3 grams) of ground turmeric per day. It is recommended to use it as a spice to add flavor to food, combining it with black pepper can help to increase its flavor.



9. Citrus fruits

Citrus fruits


Can citrus fruits prevent the development of cancer?


Several studies suggest that eating citrus fruits such as lemons, limes, grapefruits, and oranges has been associated with a lower risk of cancer.

One large study found that participants who ate more citrus fruits had a lower risk of developing cancers of the digestive tract and upper respiratory tract.

On the other hand, a review of nine studies found that higher citrus intake was associated with a lower risk of pancreatic cancer.

Finally, a review of 14 studies showed that high intake (or at least three servings per week) of citrus fruits reduced the risk of stomach cancer by 28%.

These studies suggest that including a few servings of citrus fruits in your diet each week may reduce your risk of developing certain types of cancer.

It should be noted that these studies do not take into account other factors that may be involved. More studies are needed to know specifically how citrus fruits affect the development of cancer.

10. Flaxseed

Flaxseed


Can flaxseed prevent the development of cancer?


Flaxseed is high in fiber and heart-healthy fats, according to studies, flaxseed helps prevent the development of colorectal cancer and mitigate cancer cells; including flaxseed in your diet can have healthy results.

In one study, 32 women with breast cancer received a flaxseed roll per day or placebo for more than a month.

At the end of the study, the flaxseed group showed a decrease in levels of specific markers linked to tumor growth, as well as a reduction in the number of cancer cells.

In another study, 161 men with prostate cancer were treated with flaxseed, which reduced both the growth of the cancer and the number of cancer cells.

Flaxseed is rich in fiber, and other studies have shown it helps protect against colorectal cancer.

You can try adding a tablespoon (10 grams) of ground flaxseed to your diet each day, mixing it in shakes, sprinkling it over cereal and yogurt, or adding it to your favorite baked desserts.

RELATED: Amazing Healing Properties of Chia Seeds



11. Tomatoes

Tomatoes


Do tomatoes prevent the development of cancer?


The tomatoes are full of many nutrients, they also have lycopene, a compound that attributes the vibrant red color to tomatoes, its greatest benefit is that it has anti-cancer properties.

Several studies have found that higher intake of tomatoes, regardless of their presentation, whether raw, in sauce, or as you wish, may reduce the risk of prostate cancer.

To increase your intake of tomatoes in your diet, you can add them to sandwiches, salads, sauces or pasta dishes.

Still, remember that these studies show that there may be an association between eating tomatoes and reducing your risk of prostate cancer, but they do not take into account other factors that may be involved.

12. Oily fish

Mackerel


Does oily fish prevent the development of cancer?


Oily fish, unlike other types of meat, gives you large amounts of Vitamin D and Omega-3 fatty acids, nutrients that are believed to be responsible for the properties of fatty fish to prevent the development of cancer.

A large study showed that higher fish intake was associated with a lower risk of digestive tract cancer.

Another study, which followed 478,040 adults, found that eating more fish reduced the risk of developing colorectal cancer, while red and processed meats increased the risk of developing colorectal cancer.

In particular, fatty fish such as salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer.

Similarly, omega-3 fatty acids are thought to block the development of the disease.

You can take two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how consumption of fatty fish can directly influence cancer risk in humans.

12. Garlic

Garlic


Can garlic prevent the development of cancer?


Garlic has many health benefits for you. The active component in garlic is allicin, which has been shown in multiple test tube studies to kill cancer cells.

Several studies have found an association between garlic consumption and a lower risk of certain types of cancer.

A study of 543,220 participants found that those who ate many Allium vegetables, such as garlic, onions and others, had a lower risk of stomach cancer than those who rarely ate them.

A study of 471 men showed that a higher intake of garlic was associated with a lower risk of prostate cancer.

Another study found that participants who ate a lot of garlic, as well as fruits and vegetables, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic.

Based on these findings, including 2 to 5 grams (approximately one clove) of fresh garlic in your daily diet can help you take advantage of its health-promoting properties.

However, despite promising results showing an association between garlic and a lower risk of cancer, more studies are needed to examine whether other factors play a role.

In conclusion

As new research emerges, it becomes increasingly clear that your health depends primarily on what you eat, including the risks of cancer.

Although there are many foods that have the potential to reduce the spread and development of cancer cells, current research is limited to laboratory, observational, and test tube studies.

More studies are needed to understand how these foods can directly affect the development of cancer in humans.

In the meantime, it is a sure thing that a diet rich in whole foods, along with a healthy lifestyle, will improve many aspects of your overall health.