Wellness Katie: healthy eating

    Social Items

Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts
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

People make diets to lose weight, look for remedies to eliminate grains, but few are concerned about detoxifying the colon, and in reality something very simple.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon


We share some juices that will help you have a healthy body, in addition to you also help you to have the ideal weight.

The doctor Alejandro Junger, founder of the Clean Method, states that when the body undergoes detoxification for 21 days with certain foods, the body regenerates 90 percent.

The most intoxicated organ is the colon, which is even damaged when you get too much bile.

That's why we share 3 juices that your colon will be thankful to consume for 21 days.

Are you ready?

Delicious pineapple juice


The juice of pineapple, celery, apple and aloe vera is ideal to start desinflamar and cleanse the colon, stimulates your peristaltic movements, improves your digestion and regularly eliminates toxins.

Ingredients

  • 1 cucumber
  • 1 glass natural pineapple, chopped
  • 1 red apple
  • 2 pieces celery
  • 1 lemon (juice)
  • 1 tablespoon aloe vera pulp

Blend all these vegetables and consume for 21 days.

Flaxseed juice with chlorophyll


If anything is extraordinary flaxseed is to detoxify, and its nutrients help to reduce inflammation of the colon due to its fiber that has

Ingredients


  • ½ glass of natural water
  • ½ glass of coconut water
  • 2 lemons (juice)
  • one tablespoon flaxseed
  • 1 tablespoon chlorophyll
  • 1 teaspoon agave honey (100% pure, no sugar added)


Mix everything in the blender and consume it for 21 days.

Cucumber juice with papaya


This is special to reduce inflammation of the colon, detoxify and above all will fill you with energy in your day.

Ingredients


  • 1 cup papaya
  • 1 tablespoon aloe vera
  • 2 lemons (juice)
  • ½ cup natural water
  • ½ coconut water
  • 1 teaspoon natural agave honey with no added sugar.


Mix everything in the blender and consume for 21 days.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon

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.

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

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.

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.

Foods That Boost The Immune System and Help Your Defenses

Who invented it?

Perhaps the Swiss, who call it "Fotzelschnitte"?
Or the Americans, for whom a brunch without "French toast" would be inconceivable?
It could have been the Germans. "Poor knights," they say.
Corn not, the French will object, le "Pain Perdu" we have invented!
The Brazilians were probably not, although the name "Rabanada" promises delicious.
Or was it the Laotians with their "Bombay Toast"?

It is first mentioned in texts from the Middle Ages. Formerly a popular fasting dish, later cried out as poor people's food. Today French toast is usually served for breakfast or as a sweet z'night. What has never changed, however, are the basic ingredients. Eggs, milk and stale bread. For vegan varieties, vegetable milk is often mixed with flour, starch or tofu as an egg substitute. Not bad, but this version with banana and coconut flakes beats everything.

How to Make French Toast Without Eggs But With Banana and Coconut



For 2 persons:

  • 1/2 baguette from the day before
  • 1 large banana, almost overripe
  • 200 ml milk or coconut milk
  • 2 pinches of salt
  • 1 tbsp cornflour
  • about 4 tbsp coconut flakes
  • Alsan and rapeseed oil for frying


Cut the baguette into thumb-thick slices. Peel the banana, cut into small pieces and puree together with milk and salt. Whisk the starch with part of the banana milk without lumps, then mix everything together. Place baguette slices side by side in a casserole dish and pour the banana milk over them.

Soak for ten minutes, then turn the slices and let them steep for another 5-10 minutes. Heat Alsan and rapeseed oil in equal parts in a large pan. Sprinkle the coconut flakes on both sides of the baguette slices. Fry on each side over medium heat until golden brown. Serve with speculoosugar, cinnamon-sugar, maple syrup or muscat syrup. Source: Vegan Brunch.

Caramel version: If the slices are still light golden, sprinkle with sugar in the pan. Turn around and fry briefly until it smells wonderful. Sprinkle the second side with sugar and caramelize as well.

Here is how to make french toast without eggs with banana and coconut


RELATED: Red Pepper and Spring Onion Hummus Recipe

How to Make French Toast Without Eggs But With Banana and Coconut

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

Chicken Avocado Burritos

Hummus is one of the foods I love to eat when “being good” and I find that when you make your own you get more out of it and can mess about with the flavors to have whatever you like or fancy.

This particular recipe is one of my favorites because I love peppers and spring onions on their own, so to be able to incorporate it into hummus and it taste good was ideal. It is so quick to whiz up and is a great base for a main dish or even just as a side as a dip, hummus is so versatile and I love making my own.

Red Pepper and Spring Onion Hummus Recipe


Hope you enjoy as much as I do!

Ingredients

  • 1x can of chickpeas
  • 1x red pepper
  • 4 x spring onions
  • 1tbsp Tahini
  • 2tbsps olive oil
  • 4tbsps water
  • Salt
  • Pepper
  • Garlic salt

Method

Preheat a fan oven to 180 degrees Celsius.

  1. Finely chop the red pepper and spring onion. Put on a baking tray and lightly coat with oil. Season with salt, pepper and garlic salt. Roast in the oven for around 10 minutes.
  2. Add chickpeas, tahini, olive oil, water, salt and pepper to a food processor and blitz until smooth.
  3. Add the roasted pepper and spring onion to the mixture and continue to blitz until smooth.

Serving Suggestions

This is a great snack on its own; full of flavor from the roasted vegetables and seasoned just how you like it. This could be used to dip some vegetable sticks like celery, carrot or cucumber in.

I like to have this with another little drizzle of olive oil on the top, some smoked paprika sprinkled on top and tortilla chips to dip…yum!!

Nutritional Info

  • Total calories: 407
  • No of servings: 4 generous servings
  • Per serving: 102 calories
Red Pepper and Spring Onion Hummus Recipe - This particular recipe is one of my favorites because I love peppers and spring onions on their own, so to be able to incorporate it into hummus and it taste good was ideal

RELATED: Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic

Red Pepper and Spring Onion Hummus Recipe

While this recipe is probably fairly similar to what you may do on a traditional burger. Because ground turkey often contains less fat than ground beef you want to make sure not to overcook the burger as it is easier to dry out than beef. You will however want to make sure to that the inside is cooked through because it is poultry after all and you want to eat a safe burger. I believe 160 degrees is the temperature but I do not check with a thermometer, after a while you can just tell when they are done. I hope you enjoy it. Keep your eye out for other unique and interesting burger ideas to try.

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic


Ingredients

  • 1 pound of ground turkey
  • 4 whole-grain buns
  • 4 tablespoons of seasoned breadcrumbs
  • tablespoons of onion (diced)
  • 2 tablespoons of parsley (chopped)
  • 4 slices of tomato
  • 4 slices of red onion
  • 2 lettuce leaves (halved)
  • 1 tablespoon of Worcestershire sauce
  • 1 teaspoon of your favorite hot sauce
  • 4 tablespoons of ketchup
  • Salt & pepper (to taste)

Instructions

To begin on your grilled turkey burger recipe, use a large bowl to mix together the ground turkey, seasoned bread crumbs, parsley, chopped onion, hot sauce and Worcestershire sauce. My wife prefers fresh bread crumbs although I like them dry. Mix well and divide the mixture into four equal portions. Form these portions into patties.

Use a charcoal grill to prepare a hot fire. Alternatively, you can use a gas grill which is how I often do it. If you have a George Foreman grill - even better.

Lightly coat your cooking surface with Pam or a similar spray, away from your heat source. Place your cooking rack about five inches away from the heat.

Next, grill your burgers until they are browned well on both sides. I normally do mine for about seven minutes on each side to ensure that they are heated through.

You may then serve your turkey burgers on buns topped with one slice of tomato, onion, half a lettuce leaf, along with a dollop of ketchup. If you feel that you require more enhancements, you may add a 1/2 cup of finely chopped red bell pepper like my wife does.

Cooking time (duration): 30 Minutes

Number of servings (yield): 4 Burgers
Turkey Burger Recipe - A Healthier Way To Enjoy An American Classic


Article Source: https://EzineArticles.com/5741679

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic

Food additives are substances added during the processing or making of a certain food in order to preserve flavors and freshness and enhance taste and appearance.

Although some of them have been used for centuries, the use of certain food additives is becoming really widespread and some of them are extremely dangerous for your health, I would say toxic even.

The Dangerous 10 - Top 10 Worst Food Additives


I'm not talking about the once-in-a-while consumption of a certain processed food containing additives, which can't harm anyone. I am talking about daily use. Statistics show that the average American spends about 90% of his/her budget on this kind of food; which means that if you open an American fridge or look up on the shelves you'll find tons of canned, dehydrated, artificial or processed stuff, which is extremely unhealthy, and its persistent consumption can cause health problems.

Typically these food ingredients are very difficult to identify, both for the variety of names and codes they're labelled with and the very minuscule fonts used to lists them on the ingredient list.

Here is the list of the top 10 toxic ingredients.


Go get your detective glass and start reading labels!

1) HFCS - High Fructose Corn Syrup


High Fructose Corn Syrup (HFCS) is a highly-refined artificial sweetener made from corn starch and found in almost all processed food such as: bread and baked goods, salad dressing, candies, yogurt, soda etc. And according to some studies has become the number one source of calories in the US.

Indeed, its easy handling and cheap cost made it the number one granulated sugar replacement: The amount of refined sugar we consume has declined over the past 40 years, while we're consuming almost 20 times as much HFCS.

HFCS is linked with weight gaining, it increases your LDL ("bad" cholesterol) levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.

Also, recent researches published by the American Association for Cancer Research found that the fructose in HFCS promotes cancer growth, specifically pancreatic cancer.

2) Sodium Nitrate & Sodium Nitrite (NaNO3- NaNO2)


Both of them are chemical compound used as a food additive to preserve and give to cured meats, smoked fish and poultry a nice red pinkish color. Although their purpose seems harmless, these ingredients are highly carcinogen and their consume is linked with gastrointestinal cancer and heart diseases.

In fact, under certain conditions, they can form nitrosamines compounds, molecules that cause cancer in animals and humans.

Also, in massive doses, nitrite - and nitrate, which under some conditions changes to nitrite - can lead to a condition called methemoglobinemia. In our body, nitrites, indeed, have the ability to change the structure of the hemoglobin into methemoglobin: the binding of oxygen to whom results in an increased affinity for oxygen in the remaining heme sites. This leads to an overall reduced ability of the red blood cell to release oxygen to tissue and it may occur in tissue hypoxia.

Can't give up on eating salami, bacon or ham? Choose the uncured ones.

Sodium Nitrate is listed under its INS number 251 or E number E251, Sodium Nitrite has the E number E250.

3) MSG - Monosodium Glutammate


Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. While the Glutamic acid is naturally present in our bodies, and in many foods, such as tomatoes and cheese, the ones exploited by the processed-foods industry is chemically produced through hydrolysis of vegetable proteins with hydrochloric acid to disrupt peptide bonds or by the fermentation of starch, sugar beets, sugar cane or molasses.

The substance produced has the ability to excite our taste buds and make everything taste delicious, which wouldn't be a big deal if it hasn't been shown that high levels of MSG can seriously screw with brain chemistry causing damage to areas of the brain unprotected by the blood-brain barrier.

4) Artificial Colors


Food dyes are one of the most common ingredients in processed food used with the purpose to make your meals or drinks more desirable and appealing.

Nothing against that if they wouldn't have been linked to some serious health problems.

Blue #1 and Blue #2 (E133)

Banned in Norway, Finland, and France. May cause chromosomal damage.

Found in candy, cereal, soft drinks, sports drinks and pet foods.

Red dye #3 (also Red #40 - a more current dye) (E124)

Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission.

Found in fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!

Yellow #6 (E110) and Yellow Tartrazine (E102)

Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.

Found in American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more! (source Food Matters website)

The slogan "Eat the Rainbow" is still cool but go natural, please!

5) BHA & BHT


BHA (butylated hydroxyanisole), also listed with the label of E320, and BHT (butylated hydroxytoluene) are two organic compound widely used by the food industry as preservatives due to their antioxidants proprieties as they can prevent rancidification of food containing fats.

Although declared safe from FDA, The U.S. National Institutes of Health reported that they may form cancer - cause reactive compounds in our body potentially leading to cancer.

Also, they can disturb your hormone and neurological system.

BHA is in tons of food: pick up a bag of chips, a box of cereal, a package of frozen sausages or simply eat a gum, and you have a high probability to find BHA and or BHT (or even worse, both of them) in the ingredients list.

6) Artificial Sweeteners


Artificial Sweeteners are sugar substitute used to give some sweet taste to drinks of food without all the calories of sucrose.

Aspartame, known also as NutraSweet, Equal and codified ad E951, is the most famous one. It is 200 times sweeter than sugar, but its effect on the human body is not as sweet as it tastes: is a neurotoxin and carcinogen.

Some studies claim that is the most dangerous substance on the market, with a wide range of health effects ranging from mild problem such as memory issues, headache and dizziness, to more serious ones, such as multiple sclerosis, diabetes, Parkinson's, Alzheimer's, fibromyalgia, and emotional disorders.

Avoid Acetisulfame K, Saccharin (Sweet'N Low, SugarTwin), and Sucralose (Splenda) too.

7) Sulfur Dioxide


Sulfur Dioxide is a chemical compound with antimicrobial and antioxidants proprieties, used as a preservative for dried fruits such as dried apricot, raisins and prunes and added to fruit juices, cereal bars, breakfast cereal to prevent discoloration, ripening, and rotting.

Checking food labels for it, and for sulfites in general, with numbers in the range E220-228, is helpful; however, companies are required to list it only if there are more than 10 parts per million (ppm) in the finished product.

Whilst harmless to healthy persons when used in recommended concentrations, it can induce asthma and respiratory problem when ingested by sensitive subjects, even in high dilution.

It also destroys vitamins B1 and E.

8) Trans Fats


"Trans fats, or trans-unsaturated fatty acids, trans fatty acids, are a type of unsaturated fat that occur in small amounts in nature, but became widely produced industrially from vegetable fats for use in margarine, snack food, packaged baked goods and frying fast food starting in the 1950s. Trans fat has been shown to consistently be associated, in an intake-dependent way, with increased risk of coronary artery disease, a leading cause of death in Western nations."

As matter of facts, Trans fats have the power to increase LDL (bad cholesterol) levels, while decreasing the amount of HDL (the good one) in our bodies. Trans fat is abundant in fast food restaurants. Here is a list of health issues linked to a high consume of trans fats: Alzheimer's disease, coronary artery disease, cancer, diabetes, obesity, liver dysfunctions, infertility, depression, deficit in memory.

Keep them in mind while you're enjoying your fries!

9) Sodium Benzoate


Sodium Benzoate is the sodium salt of benzoic acid and it's famous for the anti-fungal proprieties.

Pick up a soda can and you'll surely find it as an ingredient (E211). Indeed, it is heavily used by the soft drink industry, and not only in that. This chemical compound it is primarily added to acidic foods such as prickles, sauces, vinegars in order to enhance their flavor.

When mixed with ascorbic acid (well known as Vitamin C), Sodium Benzoate create an unfortunate side effect: it forms benzene known as a potent carcinogen, which contribute to the formation of many different types of cancer.

10) Potassium Bromate


Last but not least, Potassium Bromate, used in the Unites States, as a flours additive to improve elasticity and strength of the dough and allow it to rise higher.

In 1999, the International Agency on Research for Cancer declared that potassium bromate was a possible human carcinogen. Since that, it has been banned in a number of country including Europe and Canada, but not in the United Stated, where studies have found it in more that 86 baked goods found on supermarket shells.

Check out your bread, rolls, French toast or pastry dough before buying. Please!


Article Source: https://EzineArticles.com/9805875

The Dangerous 10 - Top 10 Worst Food Additives

If life gives you lemons, make a lemon cheesecake out of them. And best of all one without sugar and in low carb, with 2,4g carbohydrates per 100g!

Low Carb & Keto Lemon Cheesecake


The cake is really simple and super delicious!

It is 100% Low-Carb & Keto, gluten-free & without added sugar!

Ingredients:

For the bottom
  • 3 eggs
  • 80 Almond flour
  • 20 Coconut flour
  • 60g -80g Erythritol
  • 60 butter
For the quark filling
  • 5 eggs
  • 160g Erythritol
  • 650g quark
  • Juice & peel of a lemon

Keto Lemon Cheesecake Recipe

  1. Put all the ingredients for the base in a mixing bowl and knead everything until it becomes a smooth dough.
  2. Now take your baking tin and line it completely with baking paper.
    Spread the dough evenly over the entire bottom of the baking tin. You don't have to form an edge.
  3. Bake the base for about 10 minutes at 175 degrees circulating air.
  4. First grate the zest of the lemon with a fine grater and then squeeze out the juice.
    Make sure it is an organic lemon, because you want to eat the peel 😉
  5. Now put all the ingredients for the quark filling in a bowl and whisk everything until a homogeneous viscous mass is obtained.
  6. Pour this mixture completely onto the baked base.
  7. Bake the cake on the middle shelf for another 30 - 40 minutes.
    Each oven is a bit different, so watch the cake after 30 minutes and take it out as soon as it starts getting dark 🙂
  8. Allow the cake to cool for 2-3 hours and set before taking it out of the tin.
Low Carb Lemon Cheesecake Recipe


Tip: If you put some lemon slices as decoration on it, it looks particularly pretty!

Nutritional values per 100g :

Per 100g
Calorific value                                                  KJ / kcal
KJ                                                                      684.7
kcal                                                                    163.7
Fat                                                                      11.8
of which saturated                                              5.6
Carbohydrates                                                    13,3
of which sugar                                                    2.2
of which polyols                                                 10.9
Protein                                                                10,7
Salt                                                                      0,0

We are very happy when many people imitate our recipes 🙂
Share them with other ketarians and those who want to become ketarians! Please remember to link or mention in it. Developing recipes is a lot of work and it would be great if this can be traced back to us!

Low Carb and Keto Lemon Cheesecake Recipe

Low Carb & Keto Lemon Cheesecake Recipe

Although there was a suspicion that a high consumption of fruits and vegetables would be beneficial for cardiovascular health, it has been a study published in the prestigious European Heart Journal, which has been able to demonstrate this sufficiently. However, despite the forcefulness of their results, reasonable doubts about the nutritional properties of these foods with regard to their cardioprotective effect have not been dispelled.

Fruits and Vegetables Protect the Heart


The objective of the European Prospective Study on Nutrition, Cancer and Cardiovascular Disease (EPIC) was to verify a possible relationship between fruit and vegetable consumption and the incidence of ischemic cardiovascular disease and stroke.

For 8.4 years, 313,074 people of both sexes were monitored and observed in several European countries, including Spain. Participants were invited to consume at least eight daily servings of fruit and vegetables of 80 grams each. At the end of the study, it was found that the subjects, without a history of stroke or cardiovascular ischemic disease, had managed to reduce by 22% the risk of suffering a clinical episode affecting the coronary arteries (angina or infarction) or the cerebral arteries (ischemic or hemorrhagic stroke) in relation to another group of subjects with similar clinical characteristics in which the consumption of fruit and vegetables was significantly lower (less than three portions per day). It was concluded that for each piece of fruit and vegetable consumed per day, weighing 80 grams, a cumulative risk reduction of 4% was achieved.

How fruits and vegetables reduce cardiac and cerebrovascular events

The facts show that a high intake of fruits and vegetables does not reduce total cholesterol levels, nor does it lower LDL (bad cholesterol) or raise HDL (good cholesterol) levels, nor does it have any direct action on triglycerides. Consequently, it is not through a reduction in cholesterol that a diet rich in fruits and vegetables lowers rates of cardiovascular or cerebrovascular clinical episodes. This lack of causal link has led researchers to speculate on other factors that are enhanced by this type of food. Thus, a diet rich in fruits and vegetables increases potassium and magnesium concentrations, which protect against heart rhythm disorders, while reducing the intake of sodium whose association with high blood pressure is well established. In addition, the high concentration of antioxidants may play a protective role against ischemic vascular disease. On the other hand, the rich fibre content provided by this type of food favours intestinal transit and therefore reduces the chances of developing inflammatory phenomena, while competing with intestinal fat absorption. If this type of food is supplemented with nuts, rich in omega-3 and 6 acids, the protective factor of the vegetable diet is enhanced.

In short, although it is not clear what the mechanisms of action derived from the Mediterranean diet (rich in fruits and vegetables) are, the consequences are not only well known, but there is growing clinical and epidemiological evidence that these healthy eating habits provide undeniable protection against cardiovascular disease.


Indispensable food in the daily diet

Other good health campaigns recommend eating at least five pieces of fruit a day, as well as a vegetable or salad plate and about 40-50 grams of nuts (walnuts, hazelnuts or peanuts).

Let's accept as excellent these advices that, in addition, are easy to carry out in a country like Spain where the vegetable garden is so rich in this kind of products. However, it would be necessary to obtain financial aid from the health authorities in order to reduce prices and make fruit and vegetables into basic necessities so that they would be within the reach of the entire population. Similarly, it is highly desirable that vending machines for snacks, in which industrial bakery predominates, were replaced or supplemented with fresh fruit, and this is also mandatory in those dispensers near schools or children's areas.


Reference

Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study

Fruits and Vegetables Protect the Heart