Weight Loss Diet

Low Carb/Ketogenic Diets and Excercise Performance

2016-02-26T09:26:00.000-08:00

Low-carb and ketogenic diets ar extraordinarily well-liked.

These diets are around for a protracted time, and share similarities with paleolithic diets.

Research has shown that lower-carb diets will assist you lose weight and improve varied health markers.

However, the proof of muscle growth, strength and performance are mixed.

This article takes a close consider of low-carb/ketogenic diets and physical performance.

What ar Low-Carb and Ketogenic Diets?

The guidelines for a low-carb diet vary between studies and authorities. In the analysis, low-carb is sometimes classified as but half-hour of calories from carbs.

Most average low-carb diets accommodate 50–150 grams of carbs per day, a reasonably high quantity of macromolecule(protein) and a moderate-to-high fat intake.

Yet for a few athletes, “low-carb” will still mean over two hundred grams of carbs per day.

In distinction, a well-formulated ketogenic diet is additional restrictive, sometimes consisting of solely30–50 grams of carbs per day, combined with a really high fat intake.

This extraordinarily low carb intake helps you bring home the bacon ketonemia, a method wherever ketones and fat become the most sources of energy for the body and brain.

There ar many versions of the ketogenic diet, including:

Standard ketogenic diet: this is often a particularly low-carb, moderate protein, high-fat diet. It usually contains seventy-fifth fat, two-hundredth macromolecule and five-hitter carbs
Cyclical ketogenic diet: This diet involves periods of higher-carb refeeds, like five ketogenic days followed by two high-carb days.
Targeted ketogenic diet: This diet permits you to feature carbs, sometimes around periods of intense exercise or workouts.

The pie charts below show the everyday nutrient breakdown of a low-fat Western diet, a low-carb diet, and a typical ketogenic diet:

In most low-carb and ketogenic diets, folks limit food sources like grains, rice, beans, potatoes, sweets, cereals and a few fruits.

An alternative approach is carb athletics, wherever high-carb periods or refeeds ar enclosed often during a low-carb or ketogenic diet.

Bottom Line: A low-carb diet sometimes consists of a better macromolecule intake with but the half-hour of calories from carbs. Ketogenic diets ar terribly high in fat, moderate in macromolecule and contains virtually no carbs.

Low-Carb Diets and Fat Adaptation

During a low-carb or ketogenic diet, the body becomes additional economical at victimization fat as fuel, a method called fat adaptation. The forceful reduction in carbs causes an increase in ketones, that ar made within the liver from fatty acids.

Ketones will offer energy within the absence of carbs, throughout a protracted quick, throughout long exercise periods or for folks with uncontrolled sort one polygenic disease.

Even the brain are often partially oxyacetylene by ketones.

The remaining energy is provided by gluconeogenesis, a method wherever the body breaks down fats and proteins, changing them into carbs (glucose).

Ketogenic diets and ketones have several useful properties. they're even getting used to treat polygenic disease, medical specialty diseases, cancer and risk factors for heart and metastasis disease.

The fat adaptation on a ketogenic diet is often terribly powerful. One recent study in ultra-endurance athletes found that a ketogenic cluster burned up to 230% additional fat during a 3-hour exercise session.

Yet though low-carb and ketogenic diets offer several health advantages, there's associate current dialogue regarding, however, these diets have an effect on exercise performance.

Bottom Line: within the absence of carbs, your body burns fat for energy. This chiefly happens by inflated fat oxidization and, therefore, the production of ketones.

Low-Carb Diets and Muscle polysaccharide

Dietary carbs ar softened into aldohexose, that turns into glucose and provides the most fuel for moderate and high-intensity exercise.

For many decades, analysis has repeatedly shown that ingestion carbs will facilitate with exercise performance, particularly endurance exercise.

Unfortunately, the shape will solely store enough carbs (glycogen) for around two hours of exercise.when this point, fatigue, weariness and minimized endurance performance could occur. this is often called “hitting the wall” or “bonking”.

To counter this, most endurance athletes currently consume a high-carb diet, “carb up” the day before a race and consume carb supplements or food throughout the exercise.

However, low-carb diets don’t contain plenty of carbs, and thus don’t facilitate optimize the reserves keep polysaccharide within the muscles.

Bottom Line: keep carbs offer associate economical energy supply for exercise lasting up to two hours. when this point, energy output and endurance performance sometimes decrease.

Low-Carb Diets and Endurance Performance

Image source: The Science of Sport.

Research has been done on the utilization of fat as fuel in sports performance.

During exercise, fat offers additional energy at lower intensities and carbs provide additional energy at higher intensities.

This is called the “crossover result,” that is illustrated below:

Fat and CHO on Exercise Performance

Recently, researchers wished to examine if a low-carb diet may alter this result.

Their study found that ketogenic athletes burned largely fat at up to seventieth of soap intensity, solely fifty-fifth within the high-carb athletes. In fact, the ketogenic athletes during this study burned the foremost fat ever recorded during an analysis setting.

Yet despite these positive findings, fat could also be unable to provide energy quick enough to satisfy the strain of the muscles of elite athletes.

Therefore, additional analysis is required in the associate athletic population before any firm recommendations are often created.

Nevertheless, studies have found that low-carb diets will facilitate forestall weariness throughout the prolonged exercise. they'll additionally assist you lose fat and improve health, while not compromising low-to-moderate intensity exercise performance.

Furthermore, these diets will teach your body to burn additional fat, which can assist you preserve muscle polysaccharide throughout exercise.

Bottom Line: A low-carb diet is probably going to be simply fine for many folks sweats at low-to-moderate intensities. However, additional analysis is required for high-level athletes.

How Carbs have an effect on Muscle Growth

As of now, no analysis has shown that low-carb or ketogenic diets ar higher for high-intensity, strength or power-based sports.

This is as a result of carbs aid muscle growth and high-intensity exercise performance in many ways:

Promote recovery: Carbs could facilitate with recovery when exercise.
Produce hypoglycemic agent: Carbs additionally turn out insulin, that helps with nutrient delivery and absorption.
Provide fuel: Carbs play a very important role within the anaerobic and nucleotide energy systems, that ar the first fuel sources for high-intensity exercise.
Reduce muscle breakdown: Carbs and hypoglycemic agent facilitate scale back muscle breakdown, which can improve web macromolecule balance.
Improve neural drive: Carbs additionally improve neural drive, resistance to fatigue and mental focus throughout exercise.

However, this doesn’t mean your diet should be terribly high in carbs, sort of a typical Western diet. A moderate-carb or carb athletics diet may fit well for many sports.

In fact, a moderate-carb, higher-protein diet looks to be optimum for muscle growth and body composition for those that ar lean and active.

Bottom Line: Carbs play a very important role in muscle growth and high-intensity exercise performance. there's no analysis showing low-carb diets to be superior for this.

Studies on Low-Carb Diets for Athletes

Several studies have looked into the consequences of low-carb diets on high-intensity endurance exercise.

However, they need to be provided mixed results.

One study found no distinction between the ketogenic and high-carb teams for high-intensity sprints.

Yet the ketogenic cluster did get less tired throughout low-intensity biking, that is perhaps as a result of the body used additional fat for fuel.

Other studies have shown that individuals on low-carb diets will spare muscle polysaccharide and use additional fat as fuel, that might be useful for ultra-endurance sports.

Nevertheless, these findings have less connection for athletes performing arts high-intensity exercise or workouts of but two hours.

The analysis is additionally mixed in weight populations, with some studies showing advantages in lower-intensity cardiopulmonary exercise, whereas others show a negative result.

Some studies have found that individual response could vary still. as an example, one study found that some athletes achieved higher endurance performance, whereas others practiced forceful decreases.

At the current time, the analysis doesn't show that a low-carb or ketogenic diet will improve high-intensity sports performance, compared to a higher-carb diet.

Yet for lower-intensity exercise, a low-carb diet will match a traditional high-carb diet and even assist you to use additional fat as fuel.

Bottom Line: Low-carb and ketogenic diets don't appear to profit high-intensity exercise performance. However, these diets appear to match high-carb diets once it involves lower-intensity exercise.

Are There Any extra advantages For Athletes?

One useful side of a low-carb or ketogenic diet is that it teaches the body to burn fat as fuel.

For endurance athletes, analysis has shown that this could facilitate preserve polysaccharide stores and keep you from “hitting the wall” throughout endurance exercises.

This helps you believe less on carbs throughout a race, that might be necessary for athletes World Health Organization struggle to digest and consume carbs throughout the exercise. it's going to even be useful throughout ultra-endurance events wherever access to food is prescribed.

Additionally, many studies have shown that low-carb and ketogenic diets will facilitate folks melt off and improve overall health.

Fat loss may improve your fat to muscle magnitude relation, that is extraordinarily necessary for exercise performance, particularly in weight-dependent sports.

Exercising with low polysaccharide stores has additionally become a well-liked coaching technique, called “train low, contend high”.

This can improve fat utilization, mitochondrial perform and accelerator activity, that has a useful role in health and exercise performance.

For this reason, following a low-carb diet for a brief amount of your time — like throughout associate“ off season” — could aid long-run performance and health.

Bottom Line: Low-carb diets could also be helpful for a few forms of endurance exercise. they'll even be used strategically to enhance body composition and health.

Take Home Message

Low-carb or ketogenic diets are often a decent alternative for healthy those that ar largely sweat and lifting to remain healthy.

However, there's presently no solid proof that they improve performance over higher-carb diets in athletes.

That being aforementioned, the analysis remains in its infancy, and a few early results counsel that they'll be a decent alternative for low-intensity exercise or ultra-endurance exercise.

At the tip of the day, carb intake ought to be tailored to you as a personal.

9 Reasons Why Obesity is Not Only Choice

2015-12-07T00:04:00.000-08:00

In 2012, up to 35% of US adults and 17% of teens were obese (1).

Many people blame obesity on poor dietary choices and inactivity, but it’s not always that simple.

Other factors can have powerful effects on body weight and obesity, some of which are outside of the person’s control.

These include genetics, environmental factors, certain medical conditions and more.

This article lists 9 compelling reasons why obesity is not just a choice.

1. Genetics and Prenatal Factors

Health is especially important during early life, as this affects health later on. In fact, a lot can be determined while the fetus is still in the womb (2).

The mother’s diet and lifestyle choices matter a great deal, and may influence the baby’s future behaviors and body composition.

Studies show that women who gain excessive weight during pregnancy are more likely to have heavy 3-year-olds (3, 4).

On the same note, children who have obese parents and grandparents are much more likely to be obese than kids with normal-weight parents and grandparents (5, 6).

Furthermore, the genes we inherit from our parents may determine our susceptibility to weight gain (7).

Although genetics and early life factors are not exclusively responsible for obesity, they do contribute to the problem by predisposing people to weight gain.

About 40% of overweight children will continue to be heavy during their teenage years, and 75−80% of obese teenagers will become obese adults (8).

Bottom Line: Genetics, the mother’s weight and family history can all increase the likelihood of childhood and adult obesity.

2. Birth, Infancy and Childhood Habits

Although the reason is unknown, children born via C-section seem more prone to obesity later in life (9, 10).

This is also true for formula-fed infants, who tend to be heavier than breast-fed infants (11, 12, 13).

This may be because the two groups develop different gut bacteria, which can affect fat storage (14).

It is important to note that these factors are generally not made by choice of either the mother or baby, yet they seem to be linked to the child’s obesity risk.

Additionally, forming healthy dietary and exercise habits during childhood may be the most valuable prevention against obesity and lifestyle-related diseases.

If young children develop a taste for healthy foods instead of processed junk foods, it helps them maintain normal weight throughout their life.

Bottom Line: Certain childhood factors may affect the risk of obesity later on. These include way of birth, breastfeeding and childhood dietary and exercise habits.

3. Medications or Medical Conditions

Many medical conditions and diseases require medication to treat.

Unfortunately, weight gain is a common side effect of many such medications. These include diabetes medications, antidepressants and antipsychotics (15, 16, 17).

These drugs may increase appetite, reduce metabolism or even alter the body’s ability to burn fat — making it store fat instead of burning it.

Additionally, many common medical conditions can predispose to weight gain. A key example is a hypothyroidism.

Bottom Line: Weight gain is a common side effect of many medications. These include diabetes medications, antidepressants and antipsychotics.

4. Powerful Hunger Hormones

Hunger and uncontrollable eating are not just caused by greediness or lack of willpower.

Hunger is controlled by very powerful hormones and brain chemicals, involving areas of the brain that are responsible for cravings and rewards (18, 19).

Many obese people have impaired function of these hormones, which alters their eating behavior and causes a strong physiological drive to eat more.

The brain has a reward center, which lights up and starts secreting dopamine and other feel-good chemicals when we eat.

This is the reason why most of us enjoy eating. This system also makes sure that we eat enough food to get all the energy and nutrients we need.

Junk food releases much more of these feel-good chemicals than unprocessed food. This yields a much more powerful “reward” in the brain (20, 21, 22).

Your brain may then seek more reward by causing powerful cravings for these junk foods. This can lead to a vicious cycle that resembles addiction (23, 24, 25).

Bottom Line: Hunger is controlled by powerful hormones. Obese people often have serious issues with many of these hormones, which causes a strong physiological drive to eat more and get fat.

5. Leptin Resistance

Leptin is a very important hormone that helps regulate appetite and metabolism (26).

It is produced by fat cells and sends a signal to the part of our brain that tells us to stop eating.

Leptin regulates the amount of calories we eat and expend, as well as how much fat our bodies store (27).

The more fat contained in fat cells, the more leptin they produce. People with obesity produce very large amounts of leptin.

However, people with obesity tend to have a condition called leptin resistance (28).

So even though our bodies are producing a lot of leptin, the brain doesn’t see or recognize it. When the brain doesn’t receive the leptin signal, it wrongly thinks that it is starving, even if it has more than enough body fat stored (29, 30).

This causes the brain to change physiology and behavior, in order to regain the fat that it thinks we’re missing (31, 32, 33).

Hunger is increased, and energy expenditure is decreased, in order to prevent starvation. Trying to exert “willpower” against the leptin-driven starvation signal is almost impossible for many people.

Bottom Line: Leptin resistance is common in people with obesity. The brain doesn’t sense the leptin that is produced, so it thinks that we are starving. This causes a powerful physiological drive to eat more.

6. Poor Nutrition Education

In our society, there are endless advertisements, health statements, nutrition claims and unhealthy foods.

Despite the importance of nutrition, children and adults are generally not taught how to eat properly.

Teaching children the importance of a healthy diet and proper nutrition has been shown to help them make better choices later in life (34, 35, 36).

Nutrition education is very important, especially when forming the dietary and lifestyle habits that you bring into adulthood.

Bottom Line: Teaching children the importance of proper nutrition is important, but nutrition education is generally lacking in society.

7. Addictive Junk Food

Some foods can be downright addictive.

Food addiction involves being addicted to junk food in the same way drug addicts are addicted to drugs (37, 38).

This is actually much more common than you may think.

In fact, up to 20% of people may suffer from food addiction, and this number goes up to about 25% in overweight and obese people (39).

When you become addicted to something, you lose your freedom of choice. Your brain chemistry starts making the decisions for you.

Bottom Line: Junk foods can be addictive, and up to 25% of overweight or obese people may suffer from food addiction.

8. The Effect of Gut Bacteria

Your digestive system hosts an immense number of bacteria, which are known as the gut microbiota.

Many recent studies show that these bacteria are incredibly important for health.

Interestingly, people with obesity tend to have different gut bacteria than normal-weight people (40).

The gut bacteria in overweight or obese individuals may be more efficient at harvesting energy from food, increasing the total caloric value of the diet (41, 42, 43).

Even though our understanding of the relationship between weight and gut bacteria is limited, there is compelling evidence that these microorganisms do play an important role in obesity (41, 44, 45, 46).

Bottom Line: People with obesity have different gut bacteria than people who are at a healthy weight. This may cause obese people to store more fat.

9. The Environment

In some areas, buying healthy food is simply not an option.

These areas are often called food deserts, and are usually urban neighborhoods or rural towns without ready access to healthy, affordable food.

This is largely due to a lack of grocery stores, farmers markets, and healthy food providers within walking distance.

People in these regions are often poor, and may not have access to a vehicle to travel far to buy groceries.

Not being able to buy healthy and fresh foods limits the diet substantially, and increases the risk of problems like obesity.

Other environmental factors may also play a role in obesity, including artificial light from electric light bulbs, computers, phones, and televisions.

Even though the link between screen use and obesity has been well established, most studies chalk this up to lack of exercise.

However, nighttime exposure to light and changes to the inner circadian rhythm may also contribute to obesity (47, 48).

Animal studies suggest that artificial light may alter the inner circadian clock, making rodents more susceptible to obesity and metabolic syndrome (49).

Bottom Line: Several environmental factors can make us more susceptible to obesity, including food deserts and exposure to artificial light.

No One Chooses to be Obese

Obesity is a very complex problem.

It is not simply caused by greed, laziness or a lack of willpower. There are multiple factors at play, many of which occur within our brain and physiology.

A lot of these are completely out of our control, including genetics, childhood habits, medical conditions and hormones.

Do Multivitamins Really Work? The Surprising Truth

2015-12-02T06:23:00.000-08:00

Multivitamins are the most commonly used supplements in the world.

Their popularity has increased rapidly in the past few decades (1, 2).

Some people believe that multivitamins can improve health, make up for poor eating habits or even reduce the risk of chronic diseases.

But what does the science say about multivitamins? Do they actually work?

This article takes an evidence-based look.

What Are Multivitamins?

Multivitamins are supplemented that contain many different vitamins and minerals, sometimes along with other ingredients (3).

There is no real standard about what constitutes a multivitamin, and their nutrient composition varies by brand and product.
They go by several different names, including multivitamins, multi-minerals, multis, multiples or simply vitamins.

They are available in many forms, such as tablets, capsules, chewable gummies, powders, and liquids.

Most multivitamins should be taken once or twice a day. Make sure to read the label and follow the recommended dosage instructions.

Multivitamins are available in pharmacies, large discount stores, supermarkets and from online retailers like Amazon.

Bottom Line: Multivitamins are supplemented that contain many different vitamins and minerals. They are available in various forms.

What do Multivitamins Contain?

There are 13 vitamins and at least 16 minerals that are essential to health.

Many of them participate in enzymatic reactions in the body, or function as hormones, signaling molecules or structural elements.

The body needs these nutrients for reproduction, maintenance, growth and regulation of bodily processes.

Multivitamins may contain many of these vitamins and minerals, but in varying forms and amounts. They can also contain other ingredients like herbs, amino acids, and fatty acids.

Because dietary supplements are not regulated, multivitamins may contain higher or lower levels of some nutrients than the label states (4).

In some cases, they may not even contain all of the nutrients that are listed. There have been many cases of fraud in the supplement industry, so it is important to purchase from a reputable manufacturer.

Also, the nutrients in multivitamins may be derived from real foods or created synthetically in laboratories.

Bottom Line: Multivitamins may contain herbs, amino acids, and fatty acids in addition to vitamins and minerals. Label fraud is common, and a number of nutrients can vary.

Multivitamins and Heart Disease

Heart disease is the most common cause of death worldwide (5).

Many people believe that taking multivitamins can help prevent heart disease, but the evidence is not clear.

Results from observational studies on multivitamins and heart disease are mixed. Some studies have found a reduced risk of heart attacks and death while others have found no effects (6, 7, 8, 9).

For more than a decade, the Physicians’ Health Study II investigated the effects of daily multivitamin use in over 14,000 middle-aged, male doctors.

It found no reduction in heart attacks or strokes and no reduction in mortality (10).
A recent study found that among women, but not men, taking a multivitamin for at least three years was linked to a 35% lower risk of dying from heart disease (11).

Bottom Line: Several observational studies have found multivitamin users to have a lower risk of heart disease. However, several others have found no connection. Overall, the evidence is mixed.

Multivitamins and Cancer

The evidence behind multivitamins and cancer risk is also mixed.

Some studies have found no effect on cancer risk while others have linked multivitamin use to increased cancer risk (6, 8, 12, 13).

One review looked at results from 5 randomized, controlled trials (the gold standard of research) with a total of 47,289 participants.

They found a 31% lower risk of cancer in men, but no effect in women (14).

Two observational studies, one on women and the other on men, linked long-term multivitamin use with a reduced risk of colon cancer (15, 16).

The Physicians’ Health Study II also found that long-term, daily multivitamin use reduced the risk of cancer in men with no cancer history. However, it had no effect on the risk of death during the study period (17).

Bottom Line: Some studies have linked multivitamin use to reduced the risk of cancer. However, other studies find no benefit, and some have even found an increased risk.

Do Multivitamins Have Any Other Health Benefits?

Multivitamins have been studied for several other purposes, including brain function and eye health.

Brain Function

Several studies have found that multivitamin supplements can improve memory in older adults (18, 19, 20).

Supplementation may also improve mood. This makes sense because many studies have found links between poor mood and nutrient deficiencies (21, 22, 23, 24).

Additionally, a few more studies have found that multivitamin supplements can improve mood or reduce depressive symptoms (25, 26).

However, other studies have found no changes in mood (27).

Bottom Line: Some studies link multivitamin supplementation to improved memory and mood. However, other studies have found no changes in mood.

Eye Health

Age-related macular degeneration is a leading cause of blindness, worldwide (28).

One study found that taking antioxidant vitamins and minerals may slow down its progression. However, there is no evidence that they prevent the disease from developing in the first place (29, 30).

There is also some evidence that multivitamins can reduce the risk of cataracts, another very common eye disease (31).

Bottom Line: Antioxidant vitamins and minerals may help slow down the progression of diseases that cause blindness.

Multivitamins May Be Harmful In Some Cases

More isn’t always better in nutrition.

Although high doses of some vitamins and minerals are fine, others can be seriously harmful.

Vitamins are categorized into two groups, based on their solubility:
Water-soluble: Excess amounts of these vitamins are expelled by the body.

Fat-soluble: The body has no easy way to get rid of these, and excess amounts may build up over long periods of time.

Examples of fat-soluble vitamins include vitamins A, D, E, and K.

Vitamins E and K are relatively nontoxic. However, vitamin A and vitamin D can exceed the body’s storage capacity, with toxic effects.

Pregnant women need to be especially careful with their vitamin A intake, as excess amounts have been linked to birth defects (32).

Vitamin D toxicity is extremely rare and is unlikely to happen from multivitamin use. However, vitamin A toxicity does occur from time to time (33, 34, 35).

If you eat a lot of nutrient-dense foods and then add a multivitamin on top of that, you can easily exceed the recommended daily intake of many nutrients.

Smokers should avoid multivitamins with large amounts of beta-carotene or vitamin A. It may increase the risk of developing lung cancer (36).

Minerals may also be harmful in high-dose supplementation. For example, high doses of iron can be downright dangerous for people who don’t need it (37, 38).

Additionally, faulty production often causes multivitamins to contain much larger amounts of nutrients than they are supposed to (39).

Bottom Line: Taking large doses of certain nutrients can have harmful effects. This is more likely to occur if you take a high-potency multivitamin on top of a nutrient-dense diet.

Who Should Take A Multivitamin?

There is no evidence that multivitamins should be recommended for everyone.

In fact, chances are that they can cause harm in some individuals.

However, there are certain groups that may benefit from supplementing their diet with vitamins and minerals.

These include:

The elderly: Vitamin B12 absorption decreases with age, and elderly people may also need higher amounts of calcium and vitamin D (40, 41).

Vegans and vegetarians: These people are at high risk of vitamin B12 deficiency since this vitamin is only found in animal foods. They may also be lacking in calcium, zinc, iron, vitamin D and omega-3 fatty acids (42, 43).

Pregnant and breastfeeding women: Pregnant and breastfeeding women should talk to their doctor about this. Some nutrients are needed while others (like vitamin A) can cause birth defects in large amounts (32).

Others may benefit from taking multivitamins as well. This includes people who have had weight loss surgery, are on low-calorie diets, have a poor appetite or don’t get enough nutrients from food alone for some reason.

If any of this applies to you, then you may be able to find a suitable high-quality multivitamin on Amazon. For example, you can find specific formulations for men, women, pregnant women, etc.

Bottom Line: Some individuals may need higher amounts of certain vitamins or minerals. This includes pregnant and breastfeeding women, elderly individuals, vegetarians, vegans and others.

Real Food Is Always Best

Multivitamins are not a ticket to optimal health.

In fact, the evidence that they improve health for most people is weak and inconsistent. They may even cause harm in some cases.

If you have a nutrient deficiency, then it is much smarter to supplement with only that specific nutrient. Multivitamins contain large amounts of everything, most of which you don’t need.

Additionally, taking a multivitamin to “fix” a poor diet is a bad idea. Eating a balanced diet of real food is much more likely to ensure good health in the long term.

Whenever possible, you should meet your nutrient needs with whole, single-ingredient, nutritious foods — not supplements

How Probiotics Can Help You Lose Weight and Belly Fat

2015-11-24T09:48:00.000-08:00

Probiotics are live microorganisms that have health benefits when eaten (1).

They are found in both supplements and fermented foods.

Probiotics may improve digestive health, heart health and immune function, to name a few (2,3, 4, 5).

Several studies also suggest that probiotics can help you lose weight and belly fat.

Gut Bacteria May Affect Body Weight Regulation

There are hundreds of different microorganisms in your digestive system.

The majority of these are bacteria, most of which are friendly. Friendly bacteria produce several important nutrients, including vitamin K and certain B-vitamins.

They also help break down fiber that the body can’t digest, turning it into beneficial short-chain fatty acids like butyrate (6).

There are two main families of good bacteria in the gut: bacteroidetes and firmicutes. Body weight seems be related to the balance of these two families of bacteria (7, 8).

Both human and animal studies have found that normal-weight people have different gut bacteria than overweight or obese people (9, 10, 11).

In those studies, people with obesity had more firmicutes and fewer bacteroidetes, compared to normal-weight people.

There are also some animal studies showing that when the gut bacteria from obese mice are transplanted into guts of lean mice, the lean mice get fat (11).

All of these studies suggest that gut bacteria may play a powerful role in weight regulation.

Bottom Line: There are many different microorganisms in the gut, mostly bacteria. Several lines of evidence suggest that these gut bacteria can have powerful effects on body weight.

How Can Probiotics Affect Changes in Weight?

It is thought that certain probiotics may inhibit the absorption of dietary fat, increasing the amount of fat excreted with feces (12).

In other words, they make you “harvest” fewer calories from the foods in your diet.

Certain bacteria, such as those from the Lactobacillus family, have been found to function in this way (12, 13).

Probiotics may also fight obesity in other ways:

Release of GLP-1: Probiotics may help release the satiety (appetite-reducing) hormone GLP-1. Increased levels of this hormone may help you burn calories and fat (14, 15).
Increase of ANGPTL4: Probiotics may increase levels of the protein ANGPTL4. This may lead to decreased fat storage (16).

There is also a lot of evidence that obesity is linked to inflammation in the brain. By improving gut health, probiotics may reduce systemic inflammation and protect against obesity and other diseases (17, 18).

However, it is important to keep in mind that these mechanisms aren’t understood very well. More research is needed.

Bottom Line: Probiotics may reduce the number of calories you absorb from food. They also affect hormones and proteins related to appetite and fat storage. They may also reduce inflammation, which can drive obesity.

Probiotics May Help You Lose Weight and Belly Fat

Studies have found that certain strains of theLactobacillus family can help you lose weight and belly fat.

In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over a 6-week period (19).

Another study of 125 overweight dieters investigated the effects of Lactobacillus rhamnosus supplements on weight loss and weight maintenance (20).

During a 3-month study period, the women taking the probiotics lost 50% more weight compared to the group taking a dummy pill (placebo). They also continued to lose weight during the weight maintenance phase of the study.

Lactobacillus Gasseri

Of all the probiotic bacteria studied to date, Lactobacillus gasseri shows the most promising effects on weight loss. Numerous studies in rodents have found that it has anti-obesity effects (13, 21, 22, 23).

Additionally, studies in Japanese adults have shown impressive results (12, 24, 25).

One study followed 210 people with a lot of belly fat. It found that taking Lactobacillus gasseri for 12 weeks reduced body weight, fat around organs, BMI, waist size and hip circumference.

What’s more, belly fat was reduced by 8.5%. However, when participants stopped taking the probiotic, they gained back all of the belly fat within a month (25).

Bottom Line: Some strains of the Lactobacillus family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be the most effective.

Some Probiotics May Prevent Weight Gain

Losing weight is not the only way to fight obesity. Prevention is even more important, as in preventing the weight from accumulating in the first place.

In one 4-week study, taking a probiotic formulation called VSL#3 reduced weight gain and fat gain on a diet where people were overfed by 1000 calories per day (26).

On this graph, you can see how the probiotic group gained significantly less fat:

This indicates that some probiotic strains might be effective at preventing weight gain in the context of a high-calorie diet. However, this needs to be studied a lot more.

Bottom Line: Certain probiotic strains may be able to prevent weight gain on a high-calorie diet.

Some Probiotic Strains May Increase the Risk of Weight Gain and Obesity

Not all studies have found that probiotics help with weight loss.

Some studies have even found that certain probiotic strains might lead to weight gain, not loss. This includes Lactobacillus acidophilus, Lactobacillus fermentum andLactobacillus ingluviei (27).

One recent study reviewed 4 controlled clinical trials. It concluded that probiotics did not reduce body weight, BMI or body fat levels in overweight or obese adults (28).

However, this review study did not include many of the studies mentioned above.

Bottom Line: Not all probiotics help with weight loss, and some of them may even cause weight gain. The effects depend on the probiotic strain, and may also vary between individuals.

Probiotics May be One Part of The Puzzle

Probiotics offer a wide range of health benefits.

However, their effects on weight are mixed, and seem to depend on the type of probiotic.

Evidence indicates that Lactobacillus gasseri may help people with obesity lose weight and belly fat. Additionally, a blend of probiotics called VSL#3 may reduce weight gain on a high-calorie diet.

If you are interested in trying them out, both Lactobacillus gasseri and VSL#3 are available on Amazon.

At the end of the day, certain types of probiotics may have modest effects on your weight, especially when combined with a healthy, real food-based diet.

However, there are many other reasons to take a probiotic supplement besides weight loss.

They can improve digestive health, reduce inflammation, improve cardiovascular risk factors and even help fight depression and anxiety.

For more evidence-based info on probiotics and their health benefits, read this article.

11 Probiotic Foods That Are Super Healthy

2015-11-12T07:28:00.000-08:00

Probiotics are live microorganisms that have health benefits when consumed (1).

These are usually beneficial bacteria that serve some function in the body.

Probiotics have all sorts of powerful benefits for your body and brain.

They may improve digestive health, reduce depression and promote heart health (2, 3, 4).

Some evidence even suggests that they may give you better looking skin (5).

Getting probiotics from supplements is popular, but you can also get them from foods that are prepared by bacterial fermentation (fermented foods).

Here is a list of 11 super healthy fermented foods that contain live probiotics.

1. Yogurt

Yogurt is a highly nutritious dairy product made from fermented milk.

The milk is fermented with friendly bacteria, mainly lactic acid bacteria and bifidobacteria (6).

Eating yogurt has been associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure (7, 8).

In children, yogurt may help reduce diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome (9, 10, 11).

Additionally, yogurt may be better than milk for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.

However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing.

For this reason, make sure to choose yogurt with active or life cultures.

Also, make sure to always read the label on yogurt before you buy it. Even if it is labeled low-fat or fat-free, it may still be loaded with high amounts of added sugar.

Bottom Line: Probiotic yogurt is linked to a number of health benefits. It may also be more suitable than milk for people with lactose intolerance. Make sure to choose yogurt that has active or life cultures.

2. Kefir

Kefir is a fermented milk drink. It is made by adding kefir grains to cow or goat milk.

Kefir grains are not cereal grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.

The word kefir allegedly comes from the Turkish word keyfir, which means “feeling good” after eating (12).

In fact, kefir has been linked to various health benefits.

It may improve bone health, help with some digestive problems and protect against infections (2, 13, 14).

While yogurt is probably the best known probiotic food in the Western diet, kefir is actually a better source. Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic (15).

Like yogurt, kefir is generally well-tolerated by people who are lactose intolerant (16).

Bottom Line: Kefir is a fermented milk drink. It is a better source of probiotics than yogurt, and people with lactose intolerance can often eat kefir with no problems.

3. Sauerkraut

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria.

It is one of the oldest traditional foods and is popular in many countries, especially in Europe.

Sauerkraut is often used on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.

In addition to its probiotic qualities, sauerkraut is rich in fiber, as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese (17).

Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health (17, 18).

However, make sure to choose unpasteurized sauerkraut. Pasteurization kills the live and active bacteria.

Bottom Line: Sauerkraut is finely cut, fermented cabbage. It is rich in vitamins, minerals and antioxidants. Make sure to choose unpasteurized brands that contain live bacteria.

4. Tempeh

Tempeh is a fermented soybean product. It forms a firm patty, and people have described the flavor as nutty, earthy or similar to a mushroom.

Tempeh is originally from Indonesia but has become popular all over the world as an high-protein meat substitute.

The fermentation process actually has some surprising effects on its nutritional profile.

Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.

However, the fermentation process lowers the amount of phytic acid, which may increase the number of minerals the body is able to absorb from tempeh (19, 20).

Another interesting byproduct of this process is that the bacteria produce some vitamin B12, a nutrient that soybeans do not contain (21, 22, 23).

Vitamin B12 is mainly found in animal foods, such as meat, fish, dairy products and eggs (24).

This makes tempeh an overall great choice for vegetarians, as well as anyone looking to add a nutritious probiotic to their diet.

Bottom Line: Tempeh is a fermented soybean product. It is a popular, high-protein substitute for meat. It also contains a decent amount of vitamin B12, a nutrient found mainly in animal products.

5. Kimchi

Kimchi is a fermented, spicy Korean side dish.

Cabbage is usually the main ingredient, but it can also be made from other vegetables.

A mix of seasonings is used for flavors, such as red chili pepper flakes, garlic, ginger, scallion, and salt.

Kimchi contains the lactic acid bacteria Lactobacillus kimchi, as well as other lactic acid bacteria that may benefit digestive health (25, 26).

Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron (17).

Bottom Line: Kimchi is a spicy Korean side dish, usually made from fermented cabbage. It contains lactic acid bacteria, which may benefit digestive health.

6. Miso

Miso is a Japanese seasoning.

It is traditionally made by fermenting soybeans with salt and a type of fungus called koji.

Miso can also be made by mixing soybeans with other ingredients, like barley, rice, and rye.

This paste is most often used in miso soup, a popular breakfast food in Japan. Miso is typically salty, and you can buy it in many varieties, such as white, yellow, red and brown.

Miso is a good source of protein and fiber. It is also high in various vitamins, minerals and phytonutrients, including vitamin K, manganese, and copper (17).

Miso has also been linked to some health benefits.

One study reported that frequent miso soup consumption was associated with a lower risk of breast cancer in middle-aged Japanese women (27).

Another study found that women who ate a lot of miso soup had a reduced risk of stroke (28).

Bottom Line: Miso is a fermented soybean paste and a popular Japanese seasoning. It is rich in several important nutrients and may reduce the risk of cancer and stroke, especially in women.

7. Kombucha

Kombucha is a fermented black or green tea drink.

This popular tea is fermented by a friendly colony of bacteria and yeast. It is consumed in many parts of the world, especially Asia.

On the internet, there are many claims about the potential health effects of kombucha tea.

However, high-quality evidence on kombucha is lacking.

The studies that exist are the animal and test tube studies, and the results may not apply to humans (29).

Yet, because kombucha is fermented with bacteria and yeast, it does probably have health benefits related to its probiotic properties.

Bottom Line: Kombucha is a fermented tea drink. It is claimed to have a wide range of health benefits, but human evidence for these claims is currently lacking.

8. Pickles

Pickles (also known as gherkins) are cucumbers that have been pickled in a solution of salt and water.

They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process is what makes them sour.

Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health.

They are low in calories and a good source of vitamin K, an essential nutrient for blood clotting. Pickles also tend to be high in sodium (17).

It is important to note that pickles made with vinegar do not contain live probiotics.

Bottom Line: Pickles are cucumbers that have been pickled in salt water and fermented. They are low in calories and high in vitamin K. However, pickles made using vinegar do not have probiotic effects.

9. Traditional Buttermilk

The term buttermilk actually refers to a range of fermented dairy drinks.

However, there are two main types of buttermilk: traditional and cultured.

Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics, and it is sometimes called Grandma’s probiotic.

Traditional buttermilk is mainly consumed in India, Nepal and Pakistan.

Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.

Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium and phosphorus (17).

Bottom Line: Traditional buttermilk is a fermented dairy drink mainly consumed in India, Nepal and Pakistan. Cultured buttermilk, found in American supermarkets, does not have any probiotic benefits.

10. Natto

Natto is another fermented soybean product, like tempeh and miso.

It contains a bacterial strain called Bacillus subtilis.

Natto is a staple in Japanese kitchens. It is typically mixed with rice and served with breakfast.

It has a distinctive smell, slimy texture, and strong flavor. Natto is rich in protein and vitamin K2, which is important for bone health and cardiovascular health (17, 30, 31).

A study in older Japanese men found that consuming natto on a regular basis was associated with higher bone mineral density. This is attributed to the high vitamin K2 content of natto (32).

Other studies suggest that natto may help prevent osteoporosis in women (33, 34).

Bottom Line: Natto is a fermented soy product that is a staple in Japanese kitchens. It contains a high amount of vitamin K2, which may help prevent osteoporosis and heart attacks.

11. Some Types of Cheese

Although most types of cheese are fermented, that does not mean that all of them contain probiotics.

Therefore, it is important to look for live and active cultures on the food labels.

The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar and cottage cheese (35, 36).

Cheese is highly nutritious and is a very good source of protein. It is also rich in important vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium (37).

Moderate consumption of dairy products, such as cheese, may even lower the risk of heart disease and osteoporosis (38, 39).

Bottom Line: Only some types of cheese contain probiotics, including cheddar, mozzarella, and gouda. Cheese is very nutritious, and may benefit heart and bone health.

Probiotic Foods Are Incredibly Healthy

There are many super healthy probiotic foods you can eat.

This includes numerous varieties of fermented soybeans, dairy, and vegetables. Eleven of those are mentioned here, but there are many more out there.

If you can’t or won’t eat any of these foods, then you can also take a probiotic supplement. There are many types available on Amazon.

Probiotics, from both foods and supplements, can have powerful effects on health.

Eggs are Killer Weight loss Food

2015-11-04T06:44:00.000-08:00

Eggs are among the healthiest foods you can eat.

They are rich in high-quality protein, healthy fats and many essential vitamins and minerals.

Eggs also have a few unique properties that make them egg-exceptionally weight loss friendly.

This article explains why whole eggs are a killer weight loss food.

Eggs Are Low in Calories

The simplest way to lose weight is to reduce your daily calorie intake.

One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious (1).

An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.

By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.

Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.

Bottom Line: One large egg contains about 78 calories. A meal consisting of 3 boiled eggs and vegetables contains only about 300 calories.

Eggs are Very Filling

Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content (2).

High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein (3, 4, 5, 6).

Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content (7, 8, 9).

Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on (10).

Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half (11, 12).

Bottom Line: Eggs rank high on the Satiety Index scale, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals.

Eggs May Boost Your Metabolism

Eggs contain all the essential amino acids and in the right ratios.

This means your body can easily use the protein in eggs for maintenance and metabolism.

Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food (13, 14).

The thermic effect of food is the energy required by the body to metabolize foods and is higher for protein than for fat or carbs (13, 14, 15).

This means that high-protein foods, such as eggs, help you burn more calories.

Bottom Line: A high-protein diet may boost your metabolism by up to 80–100 calories per day since extra energy is needed to help metabolize the protein in foods.

Eggs are a Great Way to Start Your Day

Eating eggs for breakfast seems to be especially beneficial for weight loss.

Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.

Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours.

Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks (7, 9).

A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full (16).

Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone) (16).

Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.

The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts.

Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared to eating the other breakfasts (17).

This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.

Bottom Line: Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories, for up to 36 hours.

Eggs Are Cheap and Easy to Prepare

Incorporating eggs into your diet is very easy.

They are inexpensive, widely available and can be prepared within minutes.

Eggs are delicious almost every way you make them but are most often boiled, scrambled, made into an omelet or baked.

A breakfast omelet made with a couple of eggs and some vegetables make for an excellent and quick weight loss friendly breakfast.

You can find plenty of egg recipes to try on this page.

Bottom Line: Eggs are inexpensive, available almost everywhere and can be prepared in a matter of minutes.

Take Home Message

Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight.

They can make you feel more full and help you eat fewer calories throughout the day.

Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.

19 Clever Ways to Eat Healthy on Low Budget

2015-10-30T03:15:00.000-07:00

Healthy food can be expensive.

Therefore, it can be difficult to eat well when you’re on a tight budget.

However, there are many ways to save money and still eat whole, single-ingredient foods.

Here are 19 clever tips that can help you eat healthy on a budget.

1. Plan Your Meals

When it comes to saving money at the grocery store, planning is essential.

Use one day each week to plan your meals for the upcoming week. Then, make a grocery list of what you need.

Also, make sure to scan your fridge and cabinets to see what you already have. There are usually a lot of foods hidden in the back that can be used.

Only plan to purchase what you know you’re going to use, so that you don’t end up throwing away a lot of what you buy.

Bottom Line: Plan your meals for the week and make a grocery list. Only buy what you’re sure you will use, and check out what you already have in your cupboards first.

2. Stick To Your Grocery List

Once you’ve planned your meals and made your grocery list, stick to it.

It’s very easy to get sidetracked at the grocery store, which can lead to unintended, expensive purchases.

As a general rule, try to shop the perimeter of the store first. This will make you more likely to fill your cart with whole foods.

The middle of the store often contains the most processed and unhealthy foods. If you find yourself in these aisles, look to the top or bottom of the shelves rather than straight ahead. The most expensive items are usually placed at eye level.

Additionally, there are now many great grocery list apps to help you shop. Some of them can even save favorite items or share lists between multiple shoppers.

Using an app is also a great way to make sure you don’t forget your list at home.

Bottom Line: Stick to your grocery list when you’re shopping. Shop the perimeter of the store first, as this is where the whole foods are generally located.

3. Cook at Home

Cooking at home is much cheaper than eating out.

Make it a habit to cook at home, rather than eating out at the last minute.

Generally, you can feed an entire family of 4 for the same price as buying food for one or two people at a restaurant.

Some people find it best to cook for the entire week on the weekends, while others cook one meal at a time.

By cooking yourself, you also gain the benefit of knowing exactly what is in your food.

Bottom Line: Cooking at home is way less expensive than eating out. Some find it best to cook for the entire week on weekends, while others like to cook one meal at a time.

4. Cook Large Portions and Use Your Leftovers

Cooking large meals can save you both time and money.

Leftovers can be used for lunches, in other recipes or frozen in single-portion sizes to be enjoyed later on.

Leftovers usually make very good stews, stir-fries, salads and burritos. These types of food are especially great for people on a budget.

Bottom Line: Cook large meals from inexpensive ingredients, and use your leftovers during the following days.

5. Don’t Shop When You’re Hungry

If you go to the grocery store hungry, you are more likely to stray from your grocery list and buy something on impulse.

When you’re hungry, you often crave foods that aren’t good for you or your budget.

Try to grab a piece of fruit, yogurt or other healthy snack before you go to the store.

Bottom Line: Shopping while hungry can lead to cravings and impulsive buying. If you’re hungry, have a snack before you go grocery shopping.

6. Buy Whole Foods

Some foods are way cheaper in less processed form.

For example, a block of cheese is cheaper than shredded cheese and canned beans are cheaper than refried ones.

Whole grains, like brown rice and oats, are also cheaper per serving than most processed cereals.

The less processed foods are also often sold in larger quantities, and yield more servings per package.

Bottom Line: Whole foods are often less expensive than their processed counterparts. You can also buy them in larger quantities.

7. Buy Generic Brands

Most stores offer generic brands for nearly any product.

All food manufacturers have to follow standards to provide safe food. The generic brands may be the same quality as other national brands, just less expensive.

However, read the ingredients lists to make sure that you’re not getting a product of lower quality than you’re used to.

Bottom Line: Most stores offer generic brands for many products. These are often of the same quality as more expensive national brands.

8. Stop Buying Junk Food

Cut out some of the junk food from your diet.

You would be surprised to see how much you may be paying for soda, crackers, cookies, prepackaged meals and processed foods.

Despite the fact that they offer very little nutrition and are packed with unhealthy ingredients, they are also very expensive.

By skipping the processed and unhealthy foods, you can spend more of your budget on higher quality, healthy foods.

Bottom Line: Stop buying junk food at the store. It is expensive and packed with unhealthy ingredients. It also offers little or no nutritional value.

9. Stock up on Sales

If you have favorite products or staples that you use frequently, you should stock up on them when they’re on sale.

If you’re sure that it’s something you’ll definitely use, you may as well stock up and save a little money.

Just make sure that it will last for a while and won’t expire in the meantime. It will not save you any money to buy something you’ll end up throwing out later on.

Bottom Line: Stock up on staples and favorite products when they’re on sale. Just make sure that they won’t go bad in the meantime.

10. Buy Cheaper Cuts of Meat

Fresh meat and fish can be quite expensive.

However, you can get many cuts of meat that cost way less.

These are great to use in burritos, casseroles, soups, stews and stir-fries.

It may also be helpful to buy a large and inexpensive cut of meat to use in several different meals during the week.

Bottom Line: Less expensive cuts of meat are great to use in casseroles, soups, stews and burritos. These types of recipes usually make big meals and lots of leftovers.

11. Replace Meat with Other Proteins

Eating less meat may be a good way to save money.

Try having one or two days per week where you use other protein sources, such as legumes , hemp seeds, eggs or canned fish.

These are all very inexpensive, nutritious and easy to prepare. Most of them also have a long shelf life and are therefore less likely to spoil quickly.

Bottom Line: Try replacing meat once or twice a week with beans, legumes, eggs or canned fish. These are all cheap and nutritious sources of protein.

12. Shop For Produce That is in Season

Local produce that is in season is generally cheaper. It is also usually at its peak in both nutrients and flavor.

Produce that is not in season has often been transported halfway around the world to get to your store, which is not good for either the environment or your budget.

Also, buy produce by the bag if you can. That is usually a lot cheaper than buying by the piece.

If you buy more than you need, you can freeze the rest or incorporate it into next week’s meal plans.

Bottom Line: Produce that is in season is typically cheaper and more nutritious. If you buy too much, freeze the rest or incorporate it into future meal plans.

13. Buy Frozen Fruits and Vegetables

Fresh fruits, berries and vegetables are usually in season only a few months per year, and are sometimes rather expensive.

Quick-frozen produce is usually just as nutritious. It is cheaper, available all year and is usually sold in large bags.

Frozen produce is great to use when cooking, making smoothies, or as toppings for oatmeal or yogurt.

Furthermore, you gain the advantage of being able to take out only what you’re about to use. The rest will be kept safe from spoiling in the freezer.

Reducing produce waste is a great way to save money.

Bottom Line: Frozen fruits, berries and vegetables are usually just as nutritious as their fresh counterparts. They are available all year round and are often sold in large bags.

14. Buy in Bulk

Buying some foods in bulk quantities can save you a lot of money.

Grains, such as brown rice, millet, barley and oats, are all available in bulk.

They also keep for a long time, if you store them in airtight containers. This is also true for beans, lentils, some nuts and dried fruit.

These are all staple foods that are relatively inexpensive and can be used in a variety of healthy meals.

Bottom Line: Many foods are available in bulk for a way lower price. They keep for a long time in airtight containers, and can be used in a variety of healthy, inexpensive dishes.

15. Grow Your Own Produce

If you can, it is a great idea to grow your own produce.

Seeds are very cheap to buy. With some time and effort, you may be able to grow your own herbs, sprouts, tomatoes, onions and many more delicious crops.

Having a continuous supply at home saves you money at the store.

Home-grown produce may also taste a lot better than the store-bought varieties. You can also guarantee that it is picked at the peak of ripeness.

Bottom Line: With some time and effort, it is easy to grow your own produce, such as herbs, sprouts, tomatoes and onions.

16. Pack Your Lunch

Eating out is very expensive, especially if done regularly.

Packing your lunch, snacks, drinks and other meals is less expensive and way healthier than eating out.

If you have adapted to cooking large meals at home (see tip #4), you’ll always have a steady lunch to bring with you without any additional effort or cost.

It does require some planning, but it should save you a lot of money at the end of the month.

Bottom Line: Packing your own lunch reduces the expense of eating out. This can save you a lot of money in the long run.

17. Use Coupons Wisely

Coupons are a great way to save some money.

Just be sure to use them wisely. Most coupons are for unhealthy, processed foods.

Sort out the good quality deals from the junk, and stock up on cleaning products, healthy foods and other staples that you’ll definitely use.

By cutting the cost of products needed around the house, you can spend more of your budget on healthy foods.

Bottom Line: Coupons may be a great way to stock up on cleaning products and healthy foods. Just make sure to avoid the ones that involve processed and unhealthy foods.

18. Appreciate Less Expensive Foods

There are a lot of foods available that are both inexpensive and healthy.

By making some adjustments and using ingredients that you may not be used to, you can prepare many delicious and inexpensive meals.

Try increasing your use of eggs, beans, seeds, frozen fruits and vegetables, cheaper cuts of meat and whole grains.

These all taste great, are cheap (especially in bulk) and very nutritious.

Bottom Line: Incorporating more inexpensive yet healthy foods into your daily routine will help you save money and eat well.

19. Buy From Cheap, Online Retailers

There are several online retailers that offer healthy foods for up to 50% cheaper.

By registering, you get access to daily discounts and deals.

What’s more, the products are then delivered straight to your door.

Thrive Market is a very good online retailer that focuses exclusively on healthy and unprocessed foods.

Buying as much as you can from them can save you a lot of money.

Bottom Line: Online retailers sometimes offer healthy foods for up to 50% cheaper, and deliver them all the way to your doorstep.

Take Home Message

You don’t have to break the bank to eat well.

In fact, there are many ways to eat healthy even on a very tight budget.

These include planning your meals, cooking at home, and making smart choices at the grocery store.

Also, keep in mind that junk food costs you twice.

Bad health comes with medical costs, drugs and even reduced work capacity.

Even if eating healthy was more expensive (which it doesn’t have to be), then it would still be worth it down the line.

You really can’t put a price on good health.

Top 12 Crazy Myths About Weight Loss

2015-10-26T10:04:00.000-07:00

There is a lot of bad weight loss advice on the internet.

Most of it is either unproven or literally proven not to work.

Here are the top 12 biggest lies, myths and misconceptions about weight loss.

1. All “Calories” Are Equal

The calorie is a measure of energy. All “calories” have the same energy content.

However, this does NOT mean that all calorie sources have the same effects on your weight.

Different foods go through different metabolic pathways and can have vastly different effects on hunger and the hormones that regulate body weight.

For example, a protein calorie is not the same as a fat calorie or a carb calorie.

Replacing carbs and fat with protein can boost metabolism, reduce appetite and cravings while optimizing the function of some weight-regulating hormones (1, 2, 3).

Also, calories from whole foods (like fruit) tend to be much more filling than calories from refined foods (like candy).

Bottom Line: Not all calorie sources have the same effects on health and weight. For example, protein can increase metabolism, reduce appetite and improve the function of weight-regulating hormones.

2. Losing Weight is a Linear Process

Losing weight is usually not a linear process like some people think.

Some days and weeks you may lose while during others you may gain a little bit.

This is not a cause for concern. It is normal for body weight to fluctuate up and down by a few pounds.

For example, you may be carrying more food in your digestive system or your body may be holding onto more water than usual.

This is even more pronounced in women, as water weight can fluctuate quite a bit during the menstrual cycle (4).

As long as the general trend is going downwards, no matter how much it fluctuates, you will still succeed over the long term.

Bottom Line: Losing weight can take a long time. The process is generally not completely linear, as weight tends to fluctuate up and down by a few pounds.

3. Supplements Can Help You Lose Weight

The weight loss supplement industry is massive.

There are all sorts of different supplements out there that claim to have dramatic effects, but they are never very effective when studied.

The main reason they can work for some people is the placebo effect. People fall for the marketing and want the supplements to help them lose weight, so they become more conscious of what they eat.

That being said, there are a few supplements that can have a modest effect on weight loss. The best ones may help you lose a few pounds over several months.

Bottom Line: Most supplements for weight loss are completely useless. The best ones can help you lose a few pounds, at most.

4. Obesity is About Willpower, Not Biology

It is completely false that weight gain/loss is all about willpower, or making a “choice” to do this or that.

Obesity is a very complex disorder with dozens, if not hundreds of contributing factors.

There are numerous genetic variables that have been shown to associate with obesity, and various medical conditions (hypothyroidism, PCOS, depression) that can increase the risk of weight gain (5).

The body also has numerous hormones and biological pathways that are supposed to regulate body weight. These tend to be dysfunctional in people with obesity, making it much harder to lose weight and keep it off (6).

For example, being resistant to the hormone leptin is a major cause of obesity (7).

The leptin signal is supposed to tell your brain that it has enough fat stored. When the leptin isn’t managing to deliver its signal, the brain thinks that you are starving.

Trying to exert “willpower” and consciously eating less in the face of the leptin-driven starvation signal is extremely difficult, if not impossible for many people.

There are even infants that are becoming obese these days (8). How can anyone blame that on personal responsibility or a lack of willpower? It is very clear that there are biological factors at play.

Eating is driven by behavior, and behavior is driven by physiology and biochemistry. That is an undeniable fact.

Of course, this doesn’t mean that people should just give up and accept their genetic fate. Losing weight is still possible, it is just much, much harder for some people.

Bottom Line: Obesity is a very complex disorder. There are many genetic, biological and environmental factors that can have a major effect on body weight. It is not just about willpower.

5. “Eat Less, Move More” is Good Advice

Body fat is simply stored energy (calories).

To lose fat, more calories need to be leaving your fat cells than entering them.

In other words, if calories out surpass calories in, fat loss occurs. That is a fact.

For this reason, it seems only logical that “eating less and moving more” would cause weight loss. It works on both sides of the calorie equation.

However, this is really terrible advice for those with a serious weight problem. Most people who follow this advice end up gaining it back, and there are physiological and biochemical reasons for this (6).

A major and sustained change in perspective and behavior is needed to lose weight with diet and exercise. Simply telling people to eat less and move more isn’t enough.

Telling someone with obesity to just “eat less, move more” is like telling someone with depression to cheer up, or someone with alcoholism to just drink less.

It’s ridiculous and ineffective, period.

Bottom Line: Telling people with weight problems to just “eat less, move more” is ineffective advice. It rarely works in the long term.

6. Carbs Make You Fat

Low-carb diets can help with weight loss. That is a scientific fact (9, 10).

In many cases, this happens even without conscious calorie restriction. As long as the carbs are kept low and protein intake is high, people lose weight (11, 12).

However, this does not mean that carbs per se cause weight gain. The obesity epidemic started around 1980, but humans have been eating carbs for a very long time.

The truth is, refined carbs (like refined grains and sugar) are definitely linked to weight gain, but whole foods that are high in carbs are very healthy.

Bottom Line: Low-carb diets are very effective for weight loss. However, carbs are not what causes obesity in the first place. Whole, single ingredient carb-based foods are incredibly healthy.

7. Fat Makes You Fat

Body fat is stored fat.

So, eating more fat should make us store more of it. It seems logical.

However, it turns out that things aren’t this simple. There is nothing uniquely fattening about fat, except that it is often found in calorie-dense junk foods.

As long as calories are within range, fat does not make you fat. Additionally, diets that are high in fat (but low in carbs) have been shown to cause weight loss in numerous studies (13).

As with so many things in nutrition, this depends entirely on the context.

Eating a lot of fat along with a high-carb, high-calorie, junk food-based diet will definitely make you fat. But it’s not just because of the fat.

Bottom Line: Fat has often been blamed for the obesity epidemic, but there is nothing inherently fattening about dietary fat. It depends entirely on the context.

8. Eating Breakfast is Necessary to Lose Weight

Studies show that breakfast skippers tend to weigh more than breakfast eaters (13).

However, this is probably because people who eat breakfast are, on average, more likely to have other healthy lifestyle habits.

This was recently tested in a controlled trial, the largest of its kind. This was a study of 309 men and women that compared recommendations to either eat or skip breakfast (14).

They found no effect after a 4 month study period. It didn’t matter whether people ate or skipped breakfast, neither had an effect on weight.

It is also a myth that breakfast boosts metabolism, or that eating multiple, smaller meals makes you burn more calories throughout the day (15).

Eat when you’re hungry, stop when you’re full. Eat breakfast if you want to, but don’t expect it to have a major effect on your weight.

Bottom Line: It is true that breakfast skippers tend to weigh more than breakfast eaters, but controlled trials show that it doesn’t matter for weight loss whether you eat or skip breakfast.

9. Fast Food is Always Fattening

Not all “fast” food is bad.

Because of the increased health consciousness in the world, many fast food chains have started offering healthier options.

There are even entire chains that have become popular that focus exclusively on serving healthy foods (such as Chipotle).

It is possible to get something relatively healthy at most restaurants. For example, a steak or a hamburger without the bun, with a baked potato.

Even most cheap fast food restaurants often something healthier (or at least less unhealthy) than their main offerings, such as a chicken salad.

These foods may not satisfy the demands of rigid organic eaters, but these options are still a decent choice if you don’t have the time or energy to cook a healthy meal.

Bottom Line: Fast food does not have to be unhealthy or fattening. Most fast food chains offer some healthier alternatives to their main offerings.

10. Weight Loss Diets Actually Work

The weight loss industry wants you to believe that “diets” work.

However, studies show that dieting almost never works in the long-term. 85% of people end up gaining the weight back within a year (16).

Additionally, studies show that people who go on a diet are actually the ones most likely to gain weight in the future.

In reality, dieting is a consistent predictor of future weight gain – not a loss (17).

The truth is that you probably shouldn’t approach weight loss with a dieting mindset. Instead, make it a goal to change your lifestyle and become a healthier, happier and fitter person.

If you manage to increase your activity levels, eat healthier and sleep better, then you should lose weight as a natural side effect. Going on a diet and starving yourself probably won’t work in the long-term.

Bottom Line: Despite what the weight loss industry would have you believe, dieting usually doesn’t work in the long term. Most people gain the weight back.

11. People With Obesity Are Unhealthy, Thin People are Healthy

It is true that obesity is associated with an increased risk of several chronic diseases.

This includes type 2 diabetes, heart disease, increased risk of some cancers, and others (18, 19, 20).

However, there are still plenty of people with obesity who are metabolically healthy, and plenty of thin people who have these same chronic diseases (21).

It seems to matter where the fat builds up. If you have a lot of fat in the abdominal area, around the organs, then this type of fat is much more strongly associated with metabolic disease (22).

The fat that builds up under the skin, the subcutaneous fat, is more of a cosmetic problem.

Bottom Line: Obesity is linked to several chronic diseases, such as type 2 diabetes. However, many people with obesity are metabolically healthy, and many thin people are not.

12. “Diet” Foods Can Help You Lose Weight

A lot of junk food is marketed as healthy.

Examples include low-fat foods, fat-free foods, processed gluten-free foods and disguised high-sugar beverages like Vitaminwater.

However, you really can NOT trust these foods. The labels and health claims are usually put there to deceive, not inform.

Some junk food marketers are really immoral. They will lie to you to get you to buy super harmful, fattening junk food for you and your children.

A good rule of thumb: If the packaging of a food tells you that it is healthy, then it’s probably bad for you.

20 Important Reasons Why You’re Not Losing Weight

2015-10-04T04:38:00.000-07:00

When you lose weight, your body fights back.

You may be able to lose quite a lot of weight at first, without much effort.

However, weight loss may slow down or stop altogether after a while.

This article lists 20 common reasons why you’re not losing weight.

It also contains actionable tips on how to break through the plateau and get things moving again.

1. Maybe You Are Losing Without Realizing it

If you think you are experiencing a weight loss plateau, then you may not need to freak out just yet.

It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does NOT mean that you are not losing fat.

Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body holds on to (especially in women).

Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you just recently started exercising.

This is a good thing, as what you really want to lose is body fat, not just weight.

It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and get your body fat percentage measured once per month.

Also, how well your clothes fit and how you look in the mirror can be very telling.

Unless your weight has been stuck at the same point for at least 1-2 weeks, then you probably don’t need to worry about anything.

2. You’re Not Keeping Track of What You’re Eating

Awareness is incredibly important if you are trying to lose weight. Many people actually don’t have a clue how much they’re really eating.

Studies show that keeping track of your diet helps with weight loss. People who use food diaries, or take pictures of their meals, consistently lose more weight than people who don’t (1, 2).

3. You’re Not Eating Enough Protein

Protein is the single most important nutrient for losing weight.

Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking (3, 4, 5, 6, 7).

This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others (8, 9).

If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day (10).

A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain (11, 12, 13).

4. You’re Eating Too Many Calories

A large percentage of people who have trouble losing weight are simply eating too many calories.

You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount (14, 15, 16).

If you are not losing weight, then you should try weighing your foods and tracking your calories for a while.

Here are some helpful resources:

Calorie calculator – Use this tool to figure out how many calories to eat.

Calorie counters – This is a list of 5 free websites and apps that can help you keep track of your calorie and nutrient intake.

Tracking is also important if you’re trying to reach a certain nutrient goal, like getting 30% of your calories from protein. This can be impossible to achieve if you’re not tracking things properly.

It is generally not necessary to count calories and weigh everything for the rest of your life. I personally just do it every few months for a few days at a time to get a “feel” for how much I should be eating.

5. You’re Not Eating Whole Foods

Food quality is just as important as quantity.

Eating healthy foods can improve your health and help regulate your appetite. These foods tend to be much more filling than their processed counterparts.

Keep in mind that many processed foods labeled as “healthy foods” aren’t really healthy. Stick to whole, single-ingredient foods as much as possible.

6. You’re Not Lifting Weights

One of the most important things you can do when losing weight is to do some form of resistance training, like lifting weights.

This can help you hold on to your precious muscle mass, which is often burned along with body fat if you are not exercising (17).

Lifting weights can also help prevent metabolic slowdown, and make sure that what is beneath the fat looks good (18).

You don’t want to lose a bunch of weight just to look “skinny-fat” underneath.

7. You’re Binge Eating (Even on Healthy Food)

Binge eating is a common side effect of dieting. It involves rapidly eating large amounts of food, often much more than your body needs.

This is a pretty big problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate,cheese, etc.

Even if something is healthy, the calories still count. Depending on the volume, just asingle binge can often ruin an entire week’s worth of dieting.

8. You’re Not Doing Cardio

For some strange reason, cardio (as in running, jogging, swimming, etc) has gotten a bad rap in recent years.

However, it is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful “visceral” fat that builds up around the organs and causes disease (19, 20).

9. You’re Still Drinking Sugar

Sugary beverages are the most fattening items in the food supply. Our brains don’t compensate for the calories in them by making us eat less of other foods (21, 22).

This isn’t only true of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages like Vitaminwater – which are also loaded with sugar.

Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit!

10. You’re Not Sleeping Well

Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight.

Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively (23).

11. You’re Not Cutting Back on Carbohydrates

If you have a lot of weight to lose, and/or if you have metabolic problems like type 2 diabetes or pre-diabetes, then you may want to consider a low-carb diet.

In short-term studies, this type of diet has been shown to cause up to 2-3 times as much weight loss as the standard “low-fat” diet that is often recommended (24, 25).

Low-carb diets can also lead to improvements in many metabolic markers, such as triglycerides, HDL cholesterol and blood sugar, to name a few (26, 27, 28, 29).

12. You’re Eating Too Often

It is a myth that everyone should be eating many, small meals each day in order to boost metabolism and lose weight.

The studies actually show that meal frequency has little or no effect on fat burning or weight loss (30, 31).

It is also ridiculously inconvenient to be preparing and eating food all day. It makes healthy nutrition much more complicated.

There is even an incredibly effective weight loss method called intermittent fasting, which involves deliberately going without food for extended periods of time (15-24 hours or more).

13. You’re Not Drinking Water

Drinking water can have benefits for weight loss.

In one 12-week weight loss study, people who drank half a liter (17 oz) of water 30 minutes before meals lost 44% more weight (32).

Drinking water has also been shown to boost the amount of calories burned by 24-30% over a period of 1.5 hours (33, 34).

14. You’re Drinking Too Much Alcohol

If you like alcohol but want to lose weight, then it may be best to stick to spirits (like vodka) mixed with a non-caloric beverage. Beer, wine and sugary alcoholic beverages are very high in calories.

Also keep in mind that the alcohol itself has about 7 calories per gram, which is high.

That being said, the studies on alcohol and weight show mixed results. Moderate drinking seems to be fine, while heavy drinking is linked to weight gain (35).

15. You’re Not Eating Mindfully

A technique called mindful eating may be one of the world’s most powerful weight loss tools.

It involves slowing down, eating without distraction, savoring and enjoying each bite, while listening for the natural signals that tell your brain when it has had enough.

Numerous studies have shown that mindful eating can cause significant weight loss (36, 37) and reduce the frequency of binge eating (38, 39).

Here are some tips to eat more mindfully:

Eat with zero distractions, just you and your food – sitting down at a table.

Eat slowly and chew your food thoroughly. Try to be aware of the colors, smells, flavors and textures.

When you feel the satiety signals kick in, drink some water and stop eating.

16. You Have a Medical Condition That is Making Things Harder

There are some medical conditions that can drive weight gain and make it much harder to lose weight.

These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea.

Certain medications can also make weight loss harder, or even cause weight gain.

If you think any of this applies to you, then speak to your doctor about your options.

17. You’re Addicted to Junk Food

According to a 2014 study, about 19.9% of people satisfy the criteria for food addiction (40).

People who have this problem use junk food in a similar way as drug addicts use drugs (41).

If you are addicted to junk food, then simply eating less or changing your diet can seem downright impossible. Get some help.

18. You’ve Been Starving Yourself For Too Long

It may not be a good idea to “diet” for too long.

If you’ve been losing weight for many months and you’ve hit a plateau, then perhaps you just need to take a break.

Up your calorie intake by a few hundred calories per day, sleep more and lift some weights with the goal of getting stronger and gaining a bit of muscle.

Aim to maintain your body fat levels for 1-2 months before you start trying to lose again.

19. Your Expectations Are Unrealistic

Weight loss is generally a much slower process than most people want.

Although it is often possible to lose weight fast in the beginning, very few people can continue to lose weight at a rate of more than 1-2 pounds per week.

Another major problem is that many people have unrealistic expectations of what is achievable with a healthy diet and exercise.

The truth is, not everyone can look like a fitness model or bodybuilder. The photos you see in magazines and other places are often enhanced using Photoshop – literally no one actually looks like this.

If you have already lost some weight and you feel good about yourself, but the scale doesn’t seem to want to budge any further, then perhaps you should start working on accepting your body the way it is.

At some point, your weight is going to reach a healthy set point where your body feels comfortable. Trying to go beyond that may not be worth the effort, and may even be impossible for you.

20. You’re Too Focused on “Dieting”

“Diets” almost never work in the long term. If anything, studies actually show that people who “diet” gain more weight over time (42).

Instead of approaching this from a dieting mindset, make it your primary goal to become a happier, healthier and fitter person.

Focus on nourishing your body instead of depriving it, and let weight loss follow as a natural side effect.

Can You Find 8 Best Weight Loss Tips in 26's?

2015-09-12T10:14:00.001-07:00

The weight loss "industry" is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found a number of strategies that seem to be effective.

Here are 26 weight loss tips that are actually "evidence-based".

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories (1, 2).

Some studies showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight (3).

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain- based breakfast with eggs can help you eat fewer calories for the next 36 hours and lose more weight and more body fat (4, 5).

If you can't eat eggs for some reason, then that's fine. Any source of quality protein for breakfast should do the trick.

3.Drink Coffee(Preferable Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.

Studies show that the caffeine can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

4. Drink Green Tea

Like coffee, green tea also has many benefits, one of them being weight loss.

Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning (9, 10).

Although the evidence is mixed, there are many studies showing that green tea can help you lose weight(11, 12).

5. Cook With Coconut Oil

Coconut oil is very healthy. It is high in special fats called medium-chain triglycerides, which are metabolized differently that other fats.

These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day (13, 14).

Keep in mind that this is not about adding coconut oil on top of what you're already eating, it is about replacing some of your current cooking fats with coconut oil.

6. Take a Glucomannan Supplement

A fiber called glucomannan has been shown to cause weight loss in several studies.

This is a type of fiber that absorbs water and "sits" in your gut for a while, making you feel more full and helping you eat fewer calories (15).

Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don't (16).

7. Cut Back on Added Sugars

Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it.

Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others (17, 18, 19).

If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called healthy foods can be loaded with sugar.

8. Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta).

Studies shoe that refined carbs spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).

If you're going to eat carbs, make sure to eat them with their natural fiber.

9. Go on a low Carb Diet

If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet.

Numerous studies show that such a diet (or"way of eating") can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time (23, 24, 25).

10. Use Smaller Plates

Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work(26).

11. Exercise Portion Control or Count Calories

Portion control (eating less) or counting calories can be very useful, for obvious reasons (27).

There are also studies showing that keeping a food diary and writing down what you eat or taking pictures of all your meals, can help you lose weight (28, 29).

Anything that increases your awareness of what you are eating is likely to be useful.

12. Keep Healthy Food Around in Case You Get Hungry

Keeping healthy foods close by can help prevent you from eating something unhealthy if you become excessively hungry.

A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hard-boiled egg (or two).

13. Brush Your Teeth After Dinner

Although I'm not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won't be as tempted to have a late night snack.

14. Eat Spicy Foods

Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite slightly (30, 31).

15. Do Aerobic Exercise

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.

It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (32, 33).

16. Lift Weights

One of the worst sides of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (34, 35).

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass (36, 37).

Of course, it's not just important to lose fat. You also want to sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.

17. Eat More Fiber

Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, dome studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (38, 39).

18. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories, but a lot of fibers. They are also rich in water, which gives them a low energy density. They also take a white to chew and are very filling.

Studies show that people who eat vegetables and fruits tend to weight loss (40). They foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.

19. Chew More Slowly

It can take a while for them the brain to "register" that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (41, 42).

20. Beat Your Food Addiction

A recent 2014 study of 196,211 individuals found that 19.9% of people fulfill the criteria for food addiction (44).

If you suffer from overpowering cravings and can't seem to get your eating under control no matter how hard you try, then you may be a food, addict.

In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.

21. Eat More Protein

Protein is the single most important nutrient when it comes to losing weight.

Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day (45, 46, 47).

One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60% while cutting the desire for late night snacking in half (48).

This is the single most important tip in the article.

Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.

22. Get Good Sleep

Sleep is highly underrated, but it may be just as important as eating healthy and exercising.

Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults (43).

23. Supplement With " Whey Protein "

If you struggle to get enough protein in your diet, taking a supplement can help.

One study showed that replacing part of your calories with "whey protein" can cause weight loss of about 8 pounds while increasing lean muscle mass (49).

24. Don't Drink Calories! Including Sugary Soda and Fruit Juices

Sugar is bad, but sugar in liquid form is even worse (50). Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.

For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).

Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52). Eat a whole fruit, but use fruit juice with caution.

25. Eat Whole, Single Ingredient Foods (Real Food)

If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods.

These foods are naturally filling, and it's very difficult to gain weight if the majority of your diet is to based around them.

Keep in mind that real food doesn't need a long list of ingredients, because real food is the ingredient.

26. Don't "Diet", Eat Healthy Alternatively

One of the biggest problems with "diets", is that they almost never work in the long term.

If anything, people who "diet" tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain(53).

Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect.

How To Lose Weight With Help of Green Tea

2015-09-08T08:10:00.000-07:00

Green tea is the healthiest beverage on the Planet.

It is loaded with antioxidants and Various substances that are beneficial for health.

Many studies have shown that green tea can increase fat burning and help you lose weight fast.

Let me explain how that works .. . .

Green Tea Contains Substances That can Help You Lose Fat

Green tea is more than just hot, flavored water.

The bioactive substances in the tea leaves dissolve in the water and make it into the final drink.

When you drink a cup of quality tea, you're actually getting a lot of beneficial substances with potent biological effects (1).

The best known of these is caffeine. A cup of green tea contains much less caffeine (24-40) than a cup of coffee (100-200mg), but still enough to have a mild effect.

Caffeine is a well-known stimulant that has been shown to aid fat burning and improve exercise performance in numerous studies (2, 3).

But where green tea really shines is in its massive range of antioxidants being loaded with potent antioxidants called catechins (4).

The most important of these is EGCG (Epigallocatechin gallate), a substance that can boost metabolism.

Keep in mind that these benefits can be derived both from drinking green tea as a beverage, as well as taking green tea extract as a supplement. Most of the studies used extracts.

Important Line: Green tea contains bioactive substances like caffeine and EGCG, which cam have powerful effects on metabolism.

Green Tea Can Help Mobilize Fat From Cells

In order to burn fat, It must first be broken down in the fat cell and moved into the bloodstream.

The active compounds in green tea can aid in this process by boosting the effects of some fat burning hormones.

The main antioxidant in tea EGCG can help inhibit an enzyme that breaks down the hormone norepinephrine (5).

When this enzyme is inhibited, the amount of norepinephrine increase (6).

This hormone is used by the nervous system as a signal to the fat cell, telling them to break down fat. Therefore, more norepinephrine leads to a stronger signal being sent to the fat cell and more fat gets broken down.

Caffeine and EGCG (both found naturally in green tea) may actually have a synergistic effect because caffeine enhances another step in the same pathway (7).

The end result is that fat cell breaks down more fat, which is released into the bloodstream and becomes available for use as energy by cells that need it, like muscle cells.

Important Line: The substances in green tea increase levels of hormones that tell fat cells to break down fat. This releases fat into the bloodstream and makes it available as energy.

Green Tea Increases Fat Burning, Especially During Exercise

If you look at the label of almost every commercial weight loss and fat burning supplement, the chances are that you will find some kind of tea there as an ingredient.

This is because green tea has been repeatedly shown to increase the burning of fat, especially during exercise.

In one study, men who took green tea extract and exercise burned 17% more fat than men who didn't get the supplement. This study suggests that green tea can boost the fat burning effects of exercise (8).

Another study that went on for 8 weeks showed that green tea increased fat burning, both during exercise and during rest (9).

There are several studies that agree with this. Green tea selectively boosts the burning of fat, which may lead to reduced body fat in the long term (10, 11).

Important Line: A number of studies show that green tea extract can boost the burning fat. The effect is even stronger when exercising.

Green Tea Can Boost the Metabolic Rate And Make You Burn More Calories Around The Clock

The human body is constantly burning calories.

Even when Sleeping or sitting down, our cells are

performing billions of functions that require energy.

Several studies suggest that green tea can make we burn more calories, even at rest.

In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8% (12, 13, 14).

For a person who burns 2000 calories per day, 3-4% amounts to an additional 60-80 calories per day, similar to what you might expect with a high protein diet.

Although most of the studies were very short in duration (1-3), there is also some evidence that the metabolism boosting effect persists in the long-term (15, 16).

In one study of 60 obese individuals, the group taking green tea extract lost 7.3 lbs(3.3 kg) and burned 183 more calories per day after 3 months (17).

However, keep in mind that not all studies show that green tea boosts metabolism. The effect may depend on the individual (18).

Important Line: Several studies show that green tea can boost metabolism and help people burn about 3-4% more calories each day.

Can Green Tea make You Automatically Take In Fewer Calories?

One way that green tea could help with loss, is by reducing appetite.

This would make ustake in fewer calories, aoutomatically, without any effort.

Several studies have looked at the effects of green tea on appetite, but most showed conflicting results(19).

There are also animal studies suggestiing that green tea can reduce the amount of fat we absorb from foods,but this has not been confirmed in humans (20, 21, 22).

Overall, itseems that green tea exerts its effects promarily by increasing " calories out ". It makes us burn more fat, but it doesn't appear to have any noticeable effect on how much food we end up eating throughout thw day.

Important Line: There is currently on evidence that green tea makes people eat fewer calories. Some studies in animals suggest that it may reduce the absorption of fat from the diet, but this has not been confirmed in humans.

Green Tea Can Help You Lose Fat, Especially The Harmful Abdominal Fat

When it comes to actual pounds losts, the effects of green tea are relatively modest.

Although there are numerous studies showing that people do in fact lose weight, there are also some studies showing no effect.

Two review studies that lookes at many controlled trials found that people lost about 3 pounds (1.3 - 1.4 kg) on average (23, 24).

However . . . Its important to keep in mind that not all fat is the same.

We have subcutaneous fat that lodges the skin, but then we also have visceral fat, which is the belly fat that builds up around the organs.

It is this deep visceral fat that is harnful. It causes inflamation and insulin resisitence, both of which are strongly linked to all sorts of serious diseases, including type 2 diabetes and heart diseases.

Several studies on green tea show that although the weight loss effects are modest, a significant percentage of the fat lost is the harmful visceral fat (25, 26, 27).

This should translate to a reduced risk of many killer diseases down the line.

Which may leed to a longer and healthier life.

Final Conclusion

Even though green tea can mildly increase metabolism and fat burinig, the effects are modest when it comes to actual pounds lost.

However, every little bit adds up and it may work even better when combined with other effective weight loss strategies like eating more protein and cutting carbs.

Of course ... let's not forget that green tea goes way beyond just body weight. It is also extremely healthy for various other reasons.

If you want to read more about the many impressive health benefits of green tea, then check out this article: Top 10 Evidence-Based Health Benefits of Green Tea.

By Kris Gunnars BSc

How to Lose Weight Fast in 3 Simple Steps!

2015-09-03T20:50:00.000-07:00

There are many ways for weight loss fast.

However, most of them will make you hungry and unsatisfied.

If you don't have iron willpower, then hunger will cause you to give up
on these plans quickly.

The 3-step plan outlined here will:

Reduce your appetite significantly.
Make you lose weight fast, without being hungry.
Improve your metabolic health at the same time.

All of this is supported by scientific studies.

Step 1 - Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches.

These are the foods that stimulate secretion of insulin the most. If you didn't know

already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fast stores and the
body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water
out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to use up to 10 pounds in the first week of eating this way, both body fat and
water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese
women (3).

The low carb group is eating until fullness while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat fewer calories automatically and without hunger (4).

Put simply, lowering your insulin puts a fat loss on easy weight loss diet.

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 - Eat Protein, Fat, and Vegetables

Each one of your meals should include a protein source, a fat source, and low-carb vegetables. Constructing your meals in this way will automatically bring your carb
intake into the recommended range of 20-50 grams per day.

Protein Source:

Meat - Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
Eggs - Omeaga-3 enriched or pastured eggs are best.

The importance is eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day ... just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients.

Low-carb vegetables:

Broccoli
Cauliflower
Spinach
Kale
Brussels Sprouts
Cabbage
Swiss Chard
Lettuce
Cucmber
Celery

Don't be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you

need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

Olive oil
Coconut oil
Avocado oil
Butter
Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don't be afraid of eating fat, trying to do both low-carb and low -fat at the same time

is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats calledMedium Chain

Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn't raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source, and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 - Lift Weight 3 times in a Week

You don't need to exercise to lose weight on this
plan, but it is recommended.

The best option is to go to the gym 3-4 times in a
week. Do a warm up, lift weight, then stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low carb diets show that you can even gain a bit of muscle while losing
significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: it is best to do some sort of resistance training like weight lifting, If that is not an option, cardio workouts work too.

Optional For some People Do this Once per Week

You can take one day "off" per week where you eat

more carbs. Many people prefer Saturday.

It is important to try to stick healthier carb sources

like oats, rice, quinoa, potatoes, sweet potatoes, fruits,

etc.

But only this one higher carb day, if you start doing it

more often once per week then you're not going to

see much success on this plan.

If you must have a cheat meal and eat something

unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOY necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as

you keep the carbs very low and stick to Protein,

fat and low-carb vegetables.

However, If you really want to, then use this calculator.

Enter your details, then pick the number from either the "Lose weight" or the Lose weight Fast" section- depending on how fast you want to lose.

There are many calorie counters you can use to track the number of calories you are eating. I like Cron-O-meter it is free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Other Weight Loss tips (to make things Easier and faster)

Here are 7 more tips to lose weight even faster:

Drink More Water- One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly (19, 20).
Drink Coffe or tea - If you're a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism (21, 22).
Eat a High-Protein breakfast - Studies show that people who replace a grain- based breakfast with high-protein foods like eggs feel more for the next 36 hours, and lose up to 65% more weight (23, 24).
Eat Viscous Fiber- Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area (25).
Choose Weight Loss Friendly Foods - Certain foods are particularly useful for losing fat. Here is a list the 20 most weight loss friendly foods on earth.
Use Smaller Plates - Studies show that people automatically eat less when they use smaller plates. Strange, but it works (26).
Sleep Better - Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important (27, 28).

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

How Fast You Will Lose and Other Benefits

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you're new to dieting, then things will probably happen quickly. Then more weight you lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the "low carb flu" and is usually over within a few days. For me, it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point, you will officially have become a " fat burning beast."

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

Blood Sugar tends to go to way down on low-carb diets (29, 30).
Triglycerides tend to got down (31, 32).
Small, dense LDL the bad Cholesterol goes down (33, 34).
HDL the good cholesterol goes up (35).
Blood pressure improves significantly (36, 37).
To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weights, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

You Don't Need to Starve Yourself to Lose weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reduced carbs and lowering insulin levels, you change the hormonal environment and make your body and brain "want" to lose weight.

This leads to drastically reduced appetite and hunger, eliminate the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (38, 39, 40).

Another great benefit for the impatient folks is that the initial drop In water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low- carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

By Kris Gunnars, BSc

Insulin and Insulin Resistence - Guide

2015-08-30T11:09:00.000-07:00

Insulin is an important hormone that controls many processes in the body.

However, problems with this hormone are at the heart of many modern health conditions.

Sometimes our cells stop responding to insulin-like they are supposed to.

This condition is termed insulin resistance and is incredibly common.

In fact, a 2002 study showed that 32.2% of the US population may be insulin resistant.

This number may rise to 70% in obese adult women and over 80% in some patient groups. About a third of obese children and teenagers may also have insulin resistance.

These numbers are scary, but the good news is that insulin resistance can be dramatically improved with simple lifestyle measures.

This article explains what insulin resistance is, why you should care and how you can overcome it.

Insulin and Insulin Resistance Explained

Insulin is a hormone secreted by an organ called the pancreas.

Its main role is to regulate a number of nutrients circulating in the bloodstream.

Although insulin is mostly implicated in blood sugar management, it also affects fat and protein metabolism.

When we eat a meal that contains carbohydrates, the amount of blood sugar in the bloodstream increases.

This is sensed by the cells in the pancreas, which then release insulin into the blood.

Then insulin travels around the bloodstream, telling the body’s cells that they should pick up sugar from the blood and bring it into the cells.

This leads to reduced amounts of sugar in the blood, and puts it where it is intended to go, into the cells for use or storage.

This is important, because high amounts of sugar in the blood can have toxic effects, causing severe harm and potentially leading to death if untreated.

However, due to various reasons (discussed below), sometimes the cells stop responding to the insulin-like they are supposed to.

In other words, they become “resistant” to the insulin.

When this happens, the pancreas starts producing even more insulin to bring the blood sugar levels down. This leads to high insulin levels in the blood, termed hyperinsulinemia.

This may continue to develop for a long time. The cells become increasingly more insulin resistant, and both insulin and blood sugar levels go up.

Eventually, the pancreas may not be able to keep up anymore and the cells in the pancreas may become damaged.

This leads to decreased insulin production, so now there are low amounts of insulinand cells that don’t respond to the little insulin that is available. This can lead to skyrocketing blood sugar levels.

When blood sugar levels exceed a certain threshold, a diagnosis of type 2 diabetes is made. In fact, this is a simplified version of how type 2 diabetes develops.

Insulin resistance is the main cause of this common disease that affects about 9% of people worldwide.

Resistance vs Sensitivity

Insulin resistance and insulin sensitivity are two sides of the same coin.

If you are insulin resistant, then you have low insulin sensitivity. Conversely, if you are insulin sensitive then you have low insulin resistance.

Being insulin resistant is a bad thing while being insulin sensitive is good.

Bottom Line: Insulin resistance implies that the cells are not responding well to the hormone insulin. This causes higher insulin levels, higher blood sugar levels and may lead to type 2 diabetes and other health problems.

What Causes Insulin Resistance?

There are many potential causes and contributors to insulin resistance.

One of the main ones is believed to be increased amount of fats in the blood.

Numerous studies show that high amounts of free fatty acids in the blood cause cells, such as muscle cells, to stop responding properly to insulin.

This may be partly caused by fats and fatty acid metabolites building up inside muscle cells, termed Intra myocellular fat. This disrupts the signalling pathways needed for insulin to work.

The main cause of elevated free fatty acids is eating too many calories and carrying excess body fat. In fact, overeating, weight gain and obesity are all strongly associated with insulin resistance.

Having increased visceral fat, the dangerous belly fat that builds up around the organs, seems to be very important.

This type of fat may release lots of free fatty acids into the blood, and can even release inflammatory hormones that drive insulin resistance.

However, normal weight or thin people can also be insulin resistant, it is just much more common among those who are overweight.

There are several other potential causes of insulin resistance:

Fructose: A high intake of fructose (from added sugar, not fruit) has been linked to insulin resistance in both rats and humans.

Inflammation: Increased oxidative stress and inflammation in the body may lead to insulin resistance.

Inactivity: Physical activity increases insulin sensitivity and being inactive causes insulin resistance.

Omega-3: Eating omega-3 fatty acids can in many cases reduce insulin resistance. They can also lower blood triglycerides, which are often high in insulin resistant people.

Gut microbiota: There is evidence that a disruption in the bacterial environment in the gut can cause inflammation that exacerbates insulin resistance and other metabolic problems.

There are also various genetic and social factors, and blacks, Hispanics and Asians are at particularly high risk.

This list is not definitive. There are many other factors that may affect insulin resistance/sensitivity.

Bottom Line: The main causes of insulin resistance may be overeating and increased body fat, especially in the belly area. Other factors include high sugar intake, inflammation, inactivity and genetics.

How to Know if You Are Insulin Resistant

There are several ways that your doctor can determine if you are insulin resistant.

For example, having high fasting insulin levels is a good sign that you have insulin resistance.

A test called HOMA-IR estimates insulin resistance based on your blood sugar and insulin levels, and is fairly accurate.

There are also ways to measure blood sugar control more directly, such as an oral glucose tolerance test, where you are given a dose of glucose and then your blood sugar levels are measured for a few hours.

If you are overweight or obese, especially with large amounts of fat around the belly area, then chances are very high that you are insulin resistant.

There is also a skin condition called acanthosis nigrans, involving dark spots on the skin that can indicate insulin resistance.

Having low HDL (“good” cholesterol) levels and high blood triglycerides are two other markers that are strongly associated with insulin resistance.

Bottom Line: Having high insulin levels and high blood sugar levels are key symptoms of insulin resistance. Other symptoms include lots of belly fat, high blood triglycerides and low HDL levels

Insulin Resistance, Metabolic Syndrome and Type 2 Diabetes

Insulin resistance is a hallmark of two very common conditions, metabolic syndrome and type 2 diabetes.

The metabolic syndrome is a group of risk factors associated with type 2 diabetes, heart disease and other problems.

The symptoms are high blood triglycerides, low HDL levels, elevated blood pressure, central obesity (belly fat) and elevated blood pressure.

Sometimes this condition is referred to as the “insulin resistance syndrome”.

Insulin resistance is also a major driver of type 2 diabetes. The high blood sugar levels are caused by the cells not responding to insulin anymore.

Over time, the insulin-producing cells in the pancreas may stop functioning, leading to insulin deficiency as well.

By stopping the development of insulin resistance, it may be possible to prevent most cases of metabolic syndrome and type 2 diabetes.

Bottom Line: Insulin resistance is at the heart of metabolic syndrome and type 2 diabetes, which are currently among the biggest health problems in the world.

Insulin Resistance is Linked to Heart Disease and All Sorts of Other Health Problems

Insulin resistance is also strongly associated with heart disease, which is the world’s biggest killer.

In fact, people who are insulin resistant or have metabolic syndrome have up to a 93% greater risk of heart disease.

There are many other diseases linked to insulin resistance. This includes non-alcoholic fatty liver disease, polycystic ovarian syndrome (PCOS), Alzheimer’s disease and cancer.

Bottom Line: Insulin resistance may cause a variety of diseases, including heart disease, non-alcoholic fatty liver disease, polycystic ovarian syndrome, Alzheimer’s disease and cancer.

Ways to Reduce Insulin Resistance (Improve Insulin Sensitivity)

The good thing about insulin resistance, is that it is very easy to influence it.

In fact, changing your lifestyle is able to completely reverse insulin resistance in many cases.

Here are several evidence-based ways to reduce insulin resistance:

Exercise: This may be the single easiest way to improve insulin sensitivity. The effect is almost immediate.

Lose belly fat: Try to lose some fat, especially the deep “visceral” fat from your liver and belly. This article lists several evidence-based tips on how to lose belly fat.

Stop Smoking: Tobacco smoking can cause insulin resistance, so quitting should help.

Sugar: Try to reduce your intake of added sugars, especially from sugar-sweetened beverages.

Eat healthily: Eat a diet based mostly on whole, unprocessed foods. Include nuts and fatty fish.

Supplements: Taking a supplement called berberine can be effective to enhance insulin sensitivity and reduce blood sugar. Magnesium supplements may be helpful as well.

Sleep: There is some evidence that poor sleep causes insulin resistance, so improving sleep quality should help.

Stress: If excessive, try to manage your stress levels. Meditation has been shown to be helpful.

Donate blood: High levels of iron in the blood are linked to insulin resistance. For men and postmenopausal women, donating blood may improve insulin sensitivity.

Most of the items on the list also happen to be the same things we generally associate with good health, protection against disease and a long life.

All this being said, keep in mind that nothing in this article is intended as medical advice.

Insulin resistance is linked to various serious health problems, and I recommend that you speak to your doctor about your options. There are also various medical treatments that can work.

Bottom Line: Insulin resistance may be reduced or even completely reversed with simple lifestyle measures. These include exercise, eating healthy, losing belly fat and taking care of your sleep and stress levels.

Take Home Message

Insulin resistance may be one of the key drivers of many (if not most) of today’s chronic diseases, which are collectively killing millions of people every year.

The good news is that it can be significantly improved with simple lifestyle measures, such as losing fat, eating healthy food and exercising.

Preventing insulin resistance may be among the single most powerful things you can do to live a longer, healthier and happier life.

By Kris Gunnars BSc

A1 vs A2 Milk – Does it Matter?

2015-08-28T10:46:00.000-07:00

The health effects of milk may depend on the breed of cow it came from.

Currently, A2 milk is being marketed as a healthier choice than regular milk.

It is claimed to have several health benefits, and to be easier to digest for people who are lactose intolerant.

However, not all scientists agree that A2 milk is better for health.

This article takes an objective look at the science behind A1 and A2 milk.

What Do A1 and A2 Mean?

Casein is the largest group of proteins in milk, making up about 80% of the total protein content.

There are several types of casein in milk, and beta-casein is the second most common. Beta-casein exists in at least 13 different forms.

The two most common forms of beta-casein are:

A1 beta-casein: Milk from breeds of cows that originated in northern Europe is generally high in A1 beta-casein. A1 milk comes from breeds like the Holstein, Friesian, Ayrshire and British Shorthorn.

A2 beta-casein: Milk that is high in A2 beta-casein is mainly found in breeds that originated in the Channel Islands and Southern France. This includes breeds like the Guernsey, Jersey, Charolais and Limousin.

Regular milk contains both A1 and A2 beta-casein, but A2 milk contains only A2 beta-casein.

Some studies indicate that A1 beta-casein may be harmful, and that A2 beta-casein is a safer choice. This is the reason for the “A1 vs A2” debate.

(Image from Food Navigator USA).

A2 milk is produced and marketed by the A2 Milk Company, and contains no A1 beta-casein.

Bottom Line: A1 and A2 milk contain different types of a protein called beta-casein. Some studies indicate that A2 milk may be the healthier of the two.

Beta-Casomorphin-7

Beta-casomorphin-7 (BCM-7) is the reason why regular milk is believed to be less healthy than A2 milk.

BCM-7 is an opioid peptide that is released during the digestion of A1 beta-casein.

A few research groups have suggested that BCM-7 may be harmful.

While BCM-7 may affect the digestive system, it is not yet clear to what extent BCM-7 is absorbed intact into the blood.

Studies have not found BCM-7 in the blood of healthy adults after drinking cow’s milk, but a few studies indicate that BCM-7 may be present in infants.

BCM-7 has been extensively studied, but its health relevance still remains unclear.

Below is a review of the scientific evidence linking A1 milk and BCM-7 with type 1 diabetes, heart disease, infant death, autism and digestive problems.

Bottom Line: Regular milk contains A1 beta-casein, which is partly broken down to beta-casomorphin-7 (BCM-7) in the stomach. BCM-7 has been linked with several adverse health effects.

Risk of Type 1 Diabetes

Type 1 diabetes is typically diagnosed in children, and is characterized by a lack of insulin in the body.

Several studies indicate that drinking A1 milk during childhood may increase the risk of type 1 diabetes.

However, these studies are observational in nature.

They cannot prove that A1 beta-casein caused type 1 diabetes, only that those who got more of it were at a higher risk of getting the disease.

Animal studies have provided conflicting results.

Some have found no difference between A1 and A2 beta-casein. Others have shown A1 beta-casein to have either protective or adverse effects on type 1 diabetes.

So far, no clinical trials in humans have investigated the effect of A1 beta-casein on type 1 diabetes.

Bottom Line: Several observational studies have found a link between A1 milk consumption during childhood and increased risk of type 1 diabetes. However, the evidence is mixed and more research is needed.

Risk of Heart Disease

Two observational studies have linked the consumption of A1 milk with an increased risk of heart disease.

This is supported by one experiment in rabbits. It showed that consuming A1 beta-casein promoted fat buildup in injured blood vessels. This buildup was much lower when the rabbits consumed A2 beta-casein.

Fat accumulation may potentially clog blood vessels and cause heart disease. However, the human relevance of the results has been debated.

So far, two human trials have investigated the effects of A1 milk on heart disease risk factors.

One of them included 15 men and women who were at a high risk of heart disease. The study had a crossover design, meaning that all participants received A1 and A2 beta-casein at different periods during the study.

The study didn’t find any significant adverse effects on risk factors for heart disease. Compared with A2 beta-casein, the A1 type had similar effects on blood vessel function, blood pressure, blood fats and inflammatory markers.

Another study found no significant differences in the effects of A1 and A2 casein on blood cholesterol.

Bottom Line: There is no strong evidence that A1 milk increases the risk of heart disease. However, the long-term effects have not been studied.

Sudden Infant Death Syndrome

Sudden infant death syndrome (SIDS) is the most common cause of death in infants less than one year of age.

SIDS is defined as the unexpected death of an infant, without an apparent cause.

Some researchers have speculated that BCM-7 may be involved in some cases of SIDS.

One study found high levels of BCM-7 in the blood of infants who temporarily stopped breathing during sleep. This condition, known as sleep apnea, is linked to an increased risk of SIDS.

These results indicate that some children may be sensitive to the A1 beta-casein found in cow’s milk. However, further studies are needed before any firm conclusions can be reached.

Bottom Line: There is limited evidence that A1 milk may increase the risk of sudden death in infants. More research is needed.

Risk of Autism

Autism is a mental condition characterized by poor social interaction and repetitive behavior.

In theory, peptides like BCM-7 might play a role in the development of autism. However, studies do not support all of the proposed mechanisms.

One study of infants found higher levels of BCM-7 in those who were fed cow’s milk, compared to those who were breastfed. However, levels of BCM-7 dropped quickly in some of the infants, whereas they remained high in others.

For those who retained these high levels, BCM-7 was strongly associated with an impaired ability to plan and perform actions.

Another study indicated that drinking cow’s milk may worsen behavioral symptoms in autistic children.

On the other hand, some studies found no effects on behavior.

So far, no human trials have specifically investigated the effects of A1 and A2 milk on symptoms of autism.

Bottom Line: There is no conclusive evidence about the effects of A1 milk on autism. However, the issue is complicated and needs to be studied further.

Digestive Health

Lactose intolerance is defined as the inability to fully digest the sugar (lactose) found in milk. This is a common cause of bloating, gas and diarrhea.

The amount of lactose found in A1 and A2 milk is the same. However, some people feel that A2 milk causes less bloating than A1 milk.

Supporting this, studies indicate that milk components other than lactose may cause digestive discomfort.

Scientists have suggested that certain milk proteins may be responsible for some people’s milk intolerance.

One trial in 41 men and women showed that A1 milk may cause softer stools than A2 milk in some individuals.

Additionally, studies in rodents indicate that A1 beta-casein may significantly increase inflammation in the digestive system.

Bottom Line: There is growing evidence that A1 beta-casein may affect digestive function. However, further clinical trials are needed to confirm these results.

Take Home Message

The A1/A2 debate is still up in the air.

A few studies indicate that A1 beta-casein may have adverse effects in certain individuals.

However, the evidence is still too weak for any strong conclusions to be made.

That being said, if you feel like you tolerate A2 milk better than A1 milk, then you should definitely stick to it.

By Atli Arnarson, PhD

13 Foods That Cause Bloating (and What to Eat Instead)

2015-08-28T10:31:00.000-07:00

Bloating is when your belly feels swollen or enlarged after eating.

It is usually caused by gas or other digestive issues.

Bloating is very common. About 16–30% of people say they experience it regularly.

Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet.

Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.

1. Beans

Beans are a type of legume.

They contain high amounts of protein and healthy carbs. Beans are also very rich in fiber, as well as several vitamins and minerals.

However, most beans contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs.

FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.

For healthy people, FODMAPs simply provide fuel for the beneficial digestive bacteria and should not cause any problems.

However, for individuals with irritable bowel syndrome, another type of gas is formed during the fermentation process. This may cause major discomfort, with symptoms like bloating, flatulence, cramping and diarrhea.

Soaking and sprouting the beans is a good way to reduce the FODMAPs in beans. Changing the soaking water several times can also help.

What to eat instead: Some beans are easier on the digestive system. Pinto beans and black beans may be more digestible, especially after soaking.

You can also replace beans with grains, meat or quinoa.

2. Lentils

Lentils are also legumes. They contain high amounts of protein, fiber and healthy carbs, as well as minerals such as iron, copper and manganese.

Because of their high fiber content, they can cause bloating in sensitive individuals. This is especially true for people who are not used to eating a lot of fiber.

Like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating.

However, soaking or sprouting the lentils before you eat them can make them much easier on the digestive system.

What to eat instead: Light colored lentils are generally lower in fiber than darker ones, and may therefore cause less bloating.

3. Carbonated Drinks

Carbonated drinks are another very common cause of bloating.

These drinks contain high amounts of carbon dioxide, a gas.

When you drink one of these beverages, you end up swallowing large amounts of this gas.

Some of the gas gets trapped in the digestive system, which can cause uncomfortable bloating and even cramping.

What to drink instead: Plain water is always best. Other healthy alternatives include coffee, tea and fruit-flavored still water.

4. Wheat

Wheat has been highly controversial in the past few years, mainly because it contains a protein called gluten.

Despite the controversy, wheat is still very widely consumed. It is an ingredient in most breads, pastas, tortillas and pizzas, as well as baked goods like cakes, biscuits, pancakes and waffles.

For people with celiac disease or gluten sensitivity, wheat causes major digestive problems. This includes bloating, gas, diarrhea and stomach pain.

Wheat is also a major source of FODMAPs, which can cause digestive problems in many people.

What to eat instead: There are many gluten-free alternatives to wheat, such as pure oats, quinoa, buckwheat, almond flour and coconut flour.

There are several alternatives to conventional wheat bread in this article.

5. Broccoli and Other Cruciferous Vegetables

The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.

These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium.

However, they also contain FODMAPs, so they may cause bloating in some people.

Cooking cruciferous vegetables may make them easier to digest.

What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.

6. Onions

Onions are underground bulb vegetables with a unique, powerful taste. They are rarely eaten whole, but are popular in cooked meals, side dishes and salads.

Even though they’re usually eaten in small quantities, onions are one of the main dietary sources of fructans. These are soluble fibers that can cause bloating.

Additionally, some people are sensitive or intolerant to other compounds in onions, especially raw onions.

Therefore, onions are a known cause of bloating and other digestive discomforts. Cooking the onions may reduce these digestive effects.

What to eat instead: Try using fresh herbs or spices as an alternative to onions.

7. Barley

Barley is a commonly consumed cereal grain.

It is very nutritious since it is rich in fiber and contains high amounts of vitamins and minerals like molybdenum, manganese and selenium.

Because of its high fiber content, whole grain barley may cause bloating in individuals who are not used to eating a lot of fiber.

Furthermore, barley contains gluten. This may cause problems for people who are intolerant to gluten.

What to eat instead: Refined barley, like pearl or scotch barley, may be tolerated better. Barley can also be replaced with other grains or pseudocereals like oats, brown rice, quinoa or buckwheat.

8. Rye

Rye is a cereal grain that is related to wheat.

It is very nutritious and an excellent source of fiber, manganese, phosphorus, copper and B-vitamins.

However, rye also contains gluten, a protein that many people are sensitive or intolerant to.

Because of its high fiber and gluten content, rye may be a major cause of bloating in sensitive individuals.

What to eat instead: Other grains or pseudocereals, including oats, brown rice, buckwheat or quinoa.

9. Dairy Products

Dairy is highly nutritious, as well as an excellent source of protein and calcium.

There are many dairy products available, including milk, cheese, cream cheese, yogurt and butter.

However, about 75% of the world’s population can’t break down lactose, the sugar found in milk. This condition is known as lactose intolerance.

If you’re lactose intolerant, dairy can cause major digestive problems. Symptoms include bloating, gas, cramping and diarrhea.

What to eat instead: People who are lactose intolerant can sometimes handle cream and butter, or fermented dairy like yogurt.

Lactose-free milk products are also available. Other alternatives to regular milk include coconut, almond, soy or rice milk.

10. Apples

Apples are among the most popular fruits in the world.

They are high in fiber, vitamin C and antioxidants, and have been linked with a range of health benefits.

However, apples have also been known to cause bloating and other digestive issues for some people.

The culprits are fructose (which is a FODMAP) and the high fiber content. Fructose and fiber can both be fermented in the large intestine, and may cause gas and bloating.

Cooked apples may be easier to digest than fresh ones.

What to eat instead: Other fruits, such as bananas, blueberries, grapefruit, mandarins, oranges or strawberries.

11. Garlic

Garlic is incredibly popular, both for flavoring and as a health remedy.

Like onions, garlic contains fructans, which are FODMAPs that can cause bloating.

Allergy or intolerance to other compounds found in garlic is also fairly common, with symptoms such as bloating, belching and gas.

However, cooking the garlic may reduce these effects.

What to eat instead: Try using other herbs and spices in your cooking, such as thyme, parsley, chives or basil.

12. Sugar Alcohols

Sugar alcohols are used to replace sugar in sugar-free foods and chewing gums.

Common types include xylitol, sorbitol and mannitol.

Sugar alcohols are also FODMAPs. They tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them.

Consuming high amounts of sugar alcohols may cause digestive issues, such as bloating, gas and diarrhea.

What to eat instead: Erythritol is also a sugar alcohol, but it is easier on digestion than the ones mentioned above. Stevia is also a healthy alternative to sugar and sugar alcohols.

13. Beer

Everyone has probably heard the term “beer belly” used before.

It refers not only to increased belly fat, but also to the bloating caused by drinking beer.

Beer is a carbonated beverage made from sources of fermentable carbs like barley, maize, wheat and rice, along with some yeast and water.

Therefore, it contains both gas (carbon dioxide) and fermentable carbs, two well-known causes of bloating. The grains used to brew the beer also often contain gluten.

What to drink instead: Water is always the best beverage, but if you are looking for alcoholic alternatives then red wine, white wine or spirits may cause less bloating.

Other Ways to Reduce Bloating

Bloating is a very common problem, but can often be resolved with relatively simple changes.

There are several strategies that can help reduce bloating, outlined in this article.

If you have persistent digestive problems, then you may want to consider a low-FODMAP diet. It can be incredibly effective, not just for bloating but for other digestive issues as well.

However, make sure to also see a doctor to rule out a potentially serious medical condition.

Take Home Message

If you have problems with bloating, then chances are that a food on this list is the culprit.

That being said, there is no reason to avoid all of these foods, only the ones that cause you problems personally.

If you find that a certain food consistently makes you bloated, then simply avoid it. No food is worth suffering for.

By Adda Bjarnadottir, MSc

11 Proven Ways to Reduce or Eliminate Bloating

2015-08-28T10:06:00.000-07:00

Bloating is the condition of your belly feeling swollen after eating.

It is usually caused by excess gas production, and/or disturbances in the movement of the muscles of the digestive system.

This can cause increased pressure and discomfort, and can sometimes make the stomach look bigger.

The effect can be quite extreme in certain cases, and some have even used the term “food baby.”

Put simply, bloating involves excessive amounts of solids, liquids or gas in your digestive system.

However, in some people, bloating is caused mostly by increased sensitivity. It justfeels as if there is increased pressure in the abdomen, even though there isn’t.

About 16-30% of people report that they regularly experience bloating, so this is very common.

Bloating can often cause pain, discomfort and a “stuffed” feeling, but it can also make you look heavier and give the perception of large amounts of belly fat.

Although bloating is sometimes caused by serious medical conditions, it is most often caused by the diet and some foods or ingredients you are intolerant to.

Here are 11 proven ways to reduce or eliminate bloating.

1. Don’t Eat Too Much at a Time

Being stuffed can feel like being bloated, but the problem is that you simply ate too much.

If you’re eating big meals and tend to feel uncomfortable afterwards, then try smaller portions.

Add another daily meal if necessary.

A subset of people who experience bloating don’t really have an enlarged stomach or increased pressure in the abdomen. The issue is mostly sensory.

A person with a tendency to be bloated will experience discomfort from a smaller amount of food than a person who rarely feels bloated.

For this reason, simply eating smaller meals can be incredibly useful.

Chewing your food better can have a two-fold effect. It reduces the amount of air you swallow with the food (a cause of bloating), and it also makes you eat slower, which is linked to reduced food intake and smaller portions.

Bottom Line: People who experience bloating often have increased sensitivity to food in the stomach. Therefore, eating smaller meals can be very useful.

2. Rule Out Food Allergies and Intolerances to Common Foods

Food allergies and intolerances are relatively common.

When you eat foods that you are intolerant to, it can cause excess gas production, bloating and other symptoms.

Here are some common foods and ingredients to consider:

Lactose: Lactose intolerance is associated with many digestive symptoms, including bloating. Lactose is the main carbohydrate in milk.

Fructose: Fructose intolerance can lead to bloating.

Eggs: Gas and bloating are common symptoms of egg allergy.

Wheat and Gluten: Many people are allergic to wheat, or intolerant to gluten (a protein in wheat, spelt, barley and some other grains). This can lead to various adverse effects on digestion, including bloating.

You can try avoiding some of these to see if it helps. But if you strongly suspect that you have a food allergy or intolerance, see a doctor.

Bottom Line: Food allergies and intolerances are common causes of bloating. Common offenders include lactose, fructose, wheat, gluten and eggs.

3. Avoid Swallowing Air and Gases

There are two sources of gas in the digestive system.

One is gas produced by the bacteria in the gut (which we’ll get to in a bit).

The other is air or gas that is swallowed when you eat or drink. The biggest offender here is carbonated beverages (soda, or fizzy drinks).

They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach.

Chewing gum, drinking through a straw, and eating while talking or while in a hurry, can also lead to increased amounts of swallowed air.

Bottom Line: Swallowed air can contribute to bloating. A major cause is carbonated beverages, which contain gases that are dissolved in the liquid.

4. Don’t Eat Foods That Give You Gas

Some high fiber foods can make people produce large amounts of gas.

Major players include legumes like beans and lentils, as well as some whole grains.

Try keeping a food diary to figure out if certain foods tend to make you more gassy and/or bloated than others.

Fatty foods can also slow down digestion and emptying of the stomach. This can have benefits for satiety (and possibly help with weight loss), but can be a problem for people with a tendency to bloat.

Try eating less of beans and fatty foods to see if it helps.

Bottom Line: If certain foods make you feel bloated or give you gas, try cutting back or avoiding them. Eating fatty foods can also slow digestion and may contribute to bloating in some individuals.

5. Try a Low FODMAP Diet

Irritable bowel syndrome (IBS) is the most common digestive disorder in the world.

It has no known cause, but is believed to affect about 14% of people, most of which are undiagnosed.

Common symptoms include bloating, abdominal pain, discomfort, diarrhea and/or constipation.

The majority of IBS patients experience bloating, and about 60% of them report bloating as their worst symptom, scoring even higher than abdominal pain.

Numerous studies have shown that indigestible carbohydrates called FODMAPS can drastically exacerbate symptoms in IBS patients.

FODMAP stands for Fermentable, Oligo, Di-, Mono-saccharides And Polyols.

A low-FODMAP diet has been shown to lead to major reductions in symptoms such as bloating, at least in IBS patients.

If you have problems with bloating, with or without other digestive symptoms, then a low-FODMAP diet may be a good way to fix it.

Here are some common high-FODMAP foods:

Wheat.
Onions.
Garlic.
Broccoli.
Cabbage.
Cauliflower.
Artichokes.
Beans.
Apples.
Pears.
Watermelon.
Here you can find a detailed list of high-FODMAP foods.

This diet can be difficult to follow if you’re used to eating many of these foods, but may be worth trying out if you have bloating or other digestive problems.

Bottom Line: Carbohydrates called FODMAPs can drive bloating and other digestive symptoms, especially in people with irritable bowel syndrome.

6. Be Careful With Sugar Alcohols

Sugar alcohols are commonly found in sugar-free foods and chewing gums.

These sweeteners are generally considered to be safe alternatives to sugar.

However, they may cause digestive problems, because they tend to reach the bacteria in the large intestine, which digest them and produce gas.

Sugar alcohols are actually FODMAPs as well, so they are excluded on a low-FODMAP diet.

Try avoiding sugar alcohols like xylitol, sorbitol and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive issues in large doses.

Bottom Line: Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses. Try avoiding sugar-free chewing gums and other sources of sugar alcohols.

7. Take Digestive Enzyme Supplements

There are certain over-the-counter products that can be useful.

This includes supplemental enzymes that can help break down indigestible carbohydrates.

Notable ones include:

Lactase: an enzyme that breaks down lactose, useful for people with lactose intolerance.

Beano: contains the enzyme alpha-galactosidase, which can help break down indigestible carbohydrates from various foods.

Try asking in the pharmacy or supplement store, or browse around on Amazon.

In many cases, these types of supplements can provide almost immediate relief.

Bottom Line: Many over-the-counter products can be useful against bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components.

8. Don’t be Constipated

Constipation is a very common digestive problem, and can have many different causes.

Studies show that constipation can often exacerbate symptoms of bloating.

Getting more soluble fiber is often recommended for constipation.

However, increasing fiber needs to be done with caution for people who have gas and/or bloating, because fiber can often make things worse.

You might want to try taking magnesium supplements, or increasing your physical activity, both of which can be effective against constipation.

Bottom Line: Constipation can exacerbate bloating symptoms. Increased magnesium intake and physical activity can be effective against constipation.

9. Take Probiotics

Gas produced by the bacteria in the intestine is a major contributor to bloating.

There are many different types of bacteria that reside there, and they can vary between individuals.

It seems logical that the number and type of bacteria could have something to do with gas production, and there are some studies to support this.

Several clinical trials have shown that certain probiotic supplements can help reduce both gas production, as well as bloating, in people with digestive problems.

However, other studies showed that probiotics can help reduce gas, but not symptoms of bloating.

This may depend on the individual, as well as the type of probiotic strain used.

Probiotic supplements can have numerous other benefits, so they are definitely worth trying out.

They can take a while to start working though, so be patient.

Bottom Line: Probiotic supplements can help improve the bacterial environment in the gut, which can help reduce symptoms of gas and bloating.

10. Peppermint Oil Can Help

Bloating may also be caused by altered function of the muscles in the digestive tract.

Drugs called antispasmodics, that can help reduce muscle spasm, have been shown to be of use.

Peppermint oil is a natural substances that is believed to function in a similar way.

Numerous studies have shown that it can reduce various symptoms in IBS patients, including bloating.

Peppermint oil is available in supplement form.

Bottom Line: Peppermint oil has been shown to be effective against bloating and other digestive symptoms, at least in IBS patients.

11. See a Doctor to Rule Out a Chronic and/or Serious Condition

If this problem persists, causes severe problems in your life or becomes a lot worse all of a sudden, then definitely see a doctor.

There is always the possibility of some chronic and/or serious medical condition, and diagnosing digestive problems can be complicated.

However, in many cases, bloating can be reduced (or even eliminated) using simple changes in diet.

By Kris Gunnars, BSc

Sugar Alcohols: Good or Bad?

2015-08-28T09:44:00.000-07:00

For many decades, sugar alcohols have been popular alternatives to sugar.

They look and taste like sugar, but have fewer calories and fewer negative health effects.

In fact, many studies show that sugar alcohols can actually lead to health improvements.

This article takes a detailed look at sugar alcohols and their health effects.

What Are Sugar Alcohols?

Sugar alcohols (or “polyols”) are types of sweet carbohydrates.

As the name implies, they are like hybrids of sugar molecules and alcohol molecules.

Despite the “alcohol” part of the name, they do not contain any ethanol, the compound that gets you drunk. Sugar alcohols are safe for alcoholics.

Several sugar alcohols are found naturally in fruits and vegetables.

However, most are produced industrially, where they are processed from other sugars, such as the glucose in corn starch.

This is what sugar alcohols look like (white crystals, just like sugar):

Because sugar alcohols have a similar chemical structure as sugar, they are able to activate the sweet taste receptors on the tongue.

Unlike artificial and low-calorie sweeteners, sugar alcohols do contain calories, just fewer than plain sugar.

Bottom Line: Sugar alcohols are types of sweet carbohydrates that are found naturally or processed from other sugars. They are widely used as sweeteners.

Common Sugar Alcohols in The Modern Diet

There are many different sugar alcohols that are commonly used as sweeteners.

There are several differences between them, including their taste, calorie content and health effects.

Xylitol

Xylitol is the most common and well-researched sugar alcohol.

It has a distinct mint flavor, and is a common ingredient in sugar-free chewing gums, mints and oral care products like toothpaste.

It is about as sweet as regular sugar, but has 40% fewer calories. Aside from some digestive symptoms when consumed in large amounts, xylitol is well tolerated.

Erythritol

Erythritol is another sugar alcohol that is considered to have an excellent taste.

It is processed by fermenting the glucose in corn starch. It has 70% of the sweetness of sugar, but only 5% of the calories.

Along with the low-calorie sweetener stevia, erythritol is the main ingredient in the popular sweetener blend known as Truvia.

Erythritol does not have the same digestive side effects as most other sugar alcohols, because it doesn’t reach the large intestine in significant amounts.

Instead, most of it gets absorbed into the bloodstream and then excreted unchanged in the urine.

Sorbitol

Sorbitol is claimed to have a smooth mouth feel and cool taste.

It is 60% as sweet as sugar, with about 60% of the calories. It is a common ingredient in sugar-free foods and drinks, including jelly spreads and soft candy.

It has very little effect on blood sugar and insulin, but may cause significant digestive distress.

Maltitol

Maltitol is processed from the sugar maltose, and has a very similar taste and mouth feel as regular sugar.

It is 90% as sweet as sugar, with almost half the calories. While products that contain maltitol can claim to be “sugar-free,” it is well absorbed by the body and does cause spikes in blood sugar.

If you have diabetes, then be skeptical of “low carb” products that are sweetened with maltitol, and make sure to monitor your blood sugars carefully.

Other Sugar Alcohols

Other sugar alcohols that are commonly found in some food products include mannitol, isomalt, lactitol and hydrogenated starch hydrolysates.

Bottom Line: Many different sugar alcohols are common in the modern diet. This includes xylitol, erythritol, sorbitol, maltitol and numerous others.

Sugar Alcohols Have a Low Glycemic Index and do not Spike Blood Sugar or Insulin

The glycemic index is a measure of how quickly foods raise blood sugar levels.

Consuming foods that are high on the glycemic index is associated with obesity and numerous metabolic health problems.

The graph below shows the glycemic index for several sugar alcohols, compared with sugar and pure glucose:

Photo source.

As you can see, most sugar alcohols have a negligible effect on blood sugar levels. In the case of erythritol and mannitol, the glycemic index is zero.

The only exception here is maltitol, which has a glycemic index of 36. This is still very low compared to sugar and refined carbohydrates.

For people with metabolic syndrome, pre-diabetes or diabetes, sugar alcohols (except perhaps maltitol) can be considered as excellent alternatives to sugar.

Bottom Line: Most sugar alcohols have little to no effect on blood sugar and insulin levels, with the exception of maltitol.

Sugar Alcohols Can Improve Dental Health

Tooth decay is a well documented side effect of excess sugar consumption.

The sugar feeds certain bacteria in the mouth, which multiply and secrete acids that erode the protective enamel on the teeth.

In contrast, sugar alcohols like xylitol, erythritol and sorbitol actually protect against tooth decay. That’s one of the main reasons they are so popular in many chewing gums and toothpastes.

Xylitol is well known for its beneficial effects on dental health, and has been studied quite thoroughly.

The “bad” bacteria in the mouth actually feed on xylitol, but they are unable to metabolize it, so it ends up clogging their metabolic machinery and inhibiting their growth.

Erythritol has not been studied as extensively as xylitol, but one 3-year study in 485 school children found that it was more protective against dental caries than xylitol and sorbitol.

Bottom Line: Xylitol, erythritol and sorbitol lead to improvements in dental health. Xylitol has been studied the most, but there is some evidence that erythritol is the most effective.

Other Health Benefits of Sugar Alcohols

Sugar alcohols may have a number of other beneficial effects that are worthy of highlighting.

Prebiotic: Sugar alcohols may feed the friendly bacteria in the gut, having a prebiotic effect like dietary fiber.

Bone health: Many rat studies have shown that xylitol can increase bone volume and bone mineral content, which should help protect against osteoporosis.

Skin health: Collagen is the main structural protein in skin and connective tissues. Studies in rats have shown that xylitol can increase collagen production.

Bottom Line: Sugar alcohols may feed the friendly bacteria in the gut, and have been shown to be beneficial for bones and skin in animal studies.

Sugar Alcohols May Cause Digestive Problems

The main problem with sugar alcohols, is that they can cause digestive problems, especially when consumed in large amounts.

The body can not digest most of them, so they travel to the large intestine where they are metabolized by the gut bacteria.

If you eat a lot of sugar alcohols in a short period of time, this can lead to symptoms like gas, bloating and diarrhea.

If you have irritable bowel syndrome (IBS) or a sensitivity to FODMAPs, then you may want to consider avoiding sugar alcohols completely.

Sorbitol and maltitol appear to be the biggest offenders, while erythritol causes the least symptoms.

Bottom Line: When consumed in large amounts, most sugar alcohols can cause significant digestive distress. This depends on the individual, as well as the type of sugar alcohol.

Xylitol is Toxic to Dogs

Xylitol is well tolerated by humans, but is highly toxic to dogs.

When dogs eat xylitol, their bodies think that it is sugar and start producing large amounts of insulin.

When insulin goes up, the dog’s cells starts pulling sugar from the bloodstream.

This can lead to hypoglycemia (low blood sugar) and can be downright fatal.

If you own a dog, keep xylitol out of reach, or out of your house altogether.

This probably does not apply to other pets, and probably only applies to xylitol, not other sugar alcohols.

Which Sugar Alcohol is The Healthiest?

Out of all the sugar alcohols, erythritol seems to be the clear winner.

It has almost no calories, no effect on blood sugar and causes significantly less digestive problems than the others.

It is also good for your teeth, and won’t end up harming your dog.

Plus, it tastes pretty awesome. It’s basically just like sugar without the calories.

By Joe Leech, Dietitian

11 Proven Health Benefits of Garlic (No. 1 is My Favorite)

2015-08-28T07:20:00.000-07:00

“Let food be thy medicine, and medicine be thy food.”

Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.

He actually used to prescribe garlic to treat a variety of medical conditions.

Well… modern science has recently confirmed many of these beneficial health effects.

Here are 11 health benefits of garlic that are supported by human research studies.

1. Garlic Contains a Compound Called Allicin, Which Has Potent Medicinal Properties

Garlic is a plant in the Allium (onion) family.

It is closely related to onions, shallots and leeks.

It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties.

Its use was well documented by all the major civilizations… including the Egyptians, Babylonians, Greeks, Romans and the Chinese.

This is what garlic looks like:

The entire “head” is called a garlic bulb, while each segment is called a clove. There are about 10-20 cloves in a single bulb, give or take.

We now know that most of the health effects are caused by one of the sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

This compound is known as allicin, and is also responsible for the distinct garlic smell.

Allicin enters the body from the digestive tract and travels all over the body, where it exerts its potent biological effects (which we’ll get to in a bit).

Bottom Line: Garlic is a plant in the onion family, grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits.

2. Garlic Is Highly Nutritious, But Has Very Few Calories

Calorie for calorie, garlic is incredibly nutritious.

A 1 ounce (28 grams) serving of garlic contains:

Manganese: 23% of the RDA.
Vitamin B6: 17% of the RDA.
Vitamin C: 15% of the RDA.
Selenium: 6% of the RDA.
Fiber: 1 gram.
Decent amounts of Calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need.

This is coming with 42 calories, with 1.8 grams of protein and 9 grams of carbs.

Bottom Line: Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients.

3. Garlic Can Combat Sickness, Including the Common Cold

Garlic supplementation is known to boost the function of the immune system.

One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo.

The average length of cold symptoms was also reduced by 70%, from 5 days in placebo to just 1.5 days in the garlic group.

Another study found that a high dose of garlic extract (2.56 grams per day) can reduce the number of days sick with cold or flu by 61%.

If you often get colds, then adding garlic to your diet could be incredibly helpful.

Bottom Line: Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.

4. The Active Compounds in Garlic Can Reduce Blood Pressure

Cardiovascular diseases like heart attacks and strokes are the world’s biggest killers.

High blood pressure, or hypertension, is one of the most important drivers of these diseases.

Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure.

In one study, aged garlic extract at doses of 600-1,500 mg was just as effective as the drug Atenolol at reducing blood pressure over a 24 week period.

Supplement doses must be fairly high to have these desired effects. The amount of allicin needed is equivalent to about four cloves of garlic per day.

Bottom Line: High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension). In some instances, supplementation can be as effective as regular medications.

5. Garlic Improves Cholesterol Levels, Which May Lower The Risk of Heart Disease

Garlic can lower Total and LDL cholesterol.

For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15%.

Looking at LDL (the “bad”) and HDL (the “good”) cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL.

Garlic does not appear to lower triglyceride levels, another known risk factor for heart disease.

Bottom Line: Garlic supplementation seems to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

6. Garlic Contains Antioxidants That May Help Prevent Alzheimer’s Disease and Dementia

Oxidative damage from free radicals contributes to the ageing process.

Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage .

High doses of garlic supplementation have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure.

The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may help prevent common brain diseases like Alzheimer’s disease and dementia.

Bottom Line: Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer’s disease and dementia.

7. Garlic May Help You Live Longer

Effects on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

Bottom Line: Garlic has known beneficial effects on common causes of chronic disease, so it makes perfect sense that it could help you live longer.

8. Athletic Performance Can be Improved With Garlic Supplementation

Garlic was one of the earliest “performance enhancing” substances.

It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of labourers.

Most notably, it was administered to Olympic athletes in ancient Greece.

Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.

Subjects with heart disease that took garlic oil for 6 weeks had a reduction in peak heart rate of 12% and improved their exercise capacity.

However, a study on nine competitive cyclists found no performance benefits.

Other studies suggest that exercise-induced fatigue may be reduced with garlic.

Bottom Line: Garlic can improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.

9. Eating Garlic Can Help Detoxify Heavy Metals in the Body

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure.

Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.

Bottom Line: Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.

10. Garlic May Improve Bone Health

No human trials have measured the effects of garlic on bone loss.

However, rodent studies have shown that it can minimise bone loss by increasing estrogen in females.

One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency.

This suggests that this garlic may have beneficial effects on bone health in women.

Foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis.

Bottom Line: Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

11. Garlic Is Easy to Include In Your Diet and Tastes Absolutely Delicious

The last one is not a health benefit, but still important.

It is the fact that it is very easy (and delicious) to include garlic in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

The minimum effective dose for therapeutic effects is one clove eaten with meals, two or three times a day.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood thinning medications, then talk to your doctor before increasing your garlic consumption.

The active compound allicin only forms when garlic is crushed or cleaved when it is raw. If you cook it before crushing it, then it won’t have the same health effects.

Therefore, the best way to consume garlic is raw, or to crush and cut it and leave it out for a while before you add it to your recipes.

My favorite way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix with extra virgin olive oil and a bit of salt. This a healthy and super satisfying dressing.

12. Anything Else?

For thousands of years, garlic was believed to have medicinal properties. We now have the science to confirm it.

If you have any questions or comments, click "Comments” below.

By Joe Leech, Dietitian

10 Proven Benefits of Blueberries (No. 3 is Very Impressive)

2015-08-27T08:07:00.000-07:00

Blueberries are sweet, nutritious and wildly popular.

Often labeled a “superfood,” they are low in calories and incredibly good for you.

They are so tasty and convenient that many people consider them to be their favorite fruit.

Here are 10 health benefits of blueberries that are supported by research.

1. Blueberries are Low in Calories, But High in Nutrients

The blueberry is a flowering shrub that produces berries that are colored blue to purple, also known as blueberries.

It is strongly related to similar shrubs, such as those that produce cranberries and huckleberries.

Blueberries are small, around 5-16 millimeters (0.2-0.6 inches) in diameter, and have a flared crown at the end.

They are green in color at first, then change to blue-purple as they ripen.

These are the two most common types:

Highbush blueberries are the most commonly grown species in the US.

Lowbush blueberries are often referred to as “wild” blueberries. They are typically smaller and richer in some antioxidants.

This is what typical blueberries look like:

Blueberries are among the most nutrient-dense berries. A 1 cup serving (148 grams) of blueberries contains:

Fiber: 4 grams.
Vitamin C: 24% of the RDA.
Vitamin K: 36% of the RDA.
Manganese: 25% of the RDA.
Then it contains small amounts of various other nutrients.

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.

Calorie for calorie, this makes them an excellent source of several important nutrients.

Bottom Line: The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.

2. Blueberries are the King of Antioxidant Foods

Antioxidants are important.

They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.

Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.

The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids.

One group of flavonoids in particular, anthocyanins, is thought to be responsible for much of the beneficial health effects.

They have been shown to directly increase antioxidant levels inside the body.

Bottom Line: Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.

3. Blueberries Reduce DNA Damage, Which May Help Protect Against Ageing and Cancer

Oxidative DNA damage is part of everyday life.

It is said to occur tens of thousands of times per day, in every single cell in the body.

DNA damage is part of the reason we grow older, and it also plays an important role in the development of diseases like cancer.

Because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA.

In one 4-week study, 168 participants were instructed to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day.

At the end of the study, oxidative DNA damage due to free radicals was reduced by 20%.

These findings have also been supported by smaller studies using either fresh or powdered blueberries.

Bottom Line: Several studies have shown that blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.

4. Blueberries Protect Cholesterol in The Blood From Becoming Damaged

Oxidative damage is not limited to our cells and DNA.

It is also problematic when our circulating LDLlipoproteins (the “bad” cholesterol) are oxidized.

In fact, oxidation of LDL is a crucial step in the heart disease process.

Fortunately for us, the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL.

A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese participants, after a period of eight weeks.

Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins.

Bottom Line: The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.

5. Blueberries May Lower Blood Pressure

Blueberries appear to have significant benefits for people with high blood pressure (hypertension), a major risk factor for some of the world’s leading killers.

In one study, obese individuals at a high risk for heart disease noted a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for eight weeks.

Other studies have found similar effects, especially when looking at post-menopausal women.

Given that high blood pressure is one of the leading drivers of heart attacks and strokes, the implications of this are potentially massive.

Bottom Line: Regular blueberry intake has been shown to lower blood pressure in numerous studies.

6. Blueberries May Help Prevent Heart Disease

Again, eating blueberries may lower blood pressure and oxidized LDL.

However, it’s important to realize that these are risk factors, not actual diseases.

What we really want to know is whether blueberries help prevent hard endpoints like heart attacks, which are the world’s biggest killer.

In a 2013 study on 93,600 nurses, eating plenty of anthocyanins (the main antioxidants in blueberries) was linked to a 32% lower risk of heart attacks.

This was an observational study, so it can not prove that the blueberries caused the reduction in risk, but it seems likely given the known beneficial effects on risk factors.

Bottom Line: There is some evidence that regular blueberry consumption can help prevent heart attacks.

7. Blueberries Can Help Maintain Brain Function and Improve Memory

Oxidative stress can accelerate the brain’s aging process, having negative effects on brain function.

According to animal studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence.

They appear to directly interact with aging neurons, leading to improvements in cell signaling.

Human studies have also shown promising results.

In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function.

A six-year study of 16,010 elderly participants found that blueberries and strawberries were linked to delays in cognitive aging by up to 2.5 years.

Bottom Line: The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

8. Anthocyanins in Blueberries Can Have Anti-Diabetic Effects

Blueberries are moderate in sugar when compared to other fruits.

One cup contains 15 grams, which is equivalent to a small apple or large orange.

However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.

Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown with both blueberry juice and extract.

In a study of 32 obese subjects with insulin resistance, a blueberry smoothie caused major improvements in insulin sensitivity.

Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently some of the world’s biggest health problems.

Bottom Line: Several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.

9. Substances in Them May Help Fight Urinary Tract Infections

Urinary tract infections are a common problem in women.

It is well known that cranberry juice can help prevent these types of infections.

Blueberries are highly related to cranberries, and contain many of the same active substances as cranberry juice.

These substances are called anti-adhesives, and help prevent bacteria like E. coliform binding to the wall of the bladder.

Blueberries haven’t been studied much for this purpose, but the chances are that they have similar effects as cranberries.

Bottom Line: Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of the urinary bladder. This may be useful in preventing urinary tract infections.

10. Blueberries May Help Reduce Muscle Damage After Strenuous Exercise

Strenuous exercise can lead to muscle soreness and fatigue.

This is driven, in part, by local inflammation and oxidative stress in the muscle tissue.

Blueberry supplementation may reduce the damage that occurs at the molecular level, minimizing soreness and reduction in muscle performance.

In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.

Take Home Message

It is clear that blueberries are incredibly healthy and nutritious.

The fact that they are sweet, colorful, and can be enjoyed both fresh and frozen, is just a tasty bonus.

By Joe Leech, Dietitian

Is Dairy Bad For You, or Good? The Milky, Cheesy Truth

2015-08-27T07:09:00.000-07:00

Dairy products are controversial these days.

They are cherished by the health organizations as an essential food for bone health.

But other experts disagree and think that dairy is harmful and should be avoided.

Of course, not all dairy products are the same.

They vary greatly, depending on how the cows were raised and how the dairy was processed.

Also, as it is with most things in nutrition, the ultimate health effects depend on the individual.

Is it “Natural” to Eat Dairy?

One common argument against dairy products is that it is “unnatural” to consume them.

This makes sense… humans are the only species that consumes milk in adulthood and certainly the only species that consumes the milk from another animal.

Of course, the biological purpose of cow’s milk is to feed a rapidly growing calf. Humans aren’t calves… and adults usually don’t need to grow.

Before the agricultural revolution, humans only drank mother’s milk as infants. They didn’t consume dairy as adults… one of the reasons dairy is excluded on a strict paleo diet.

Therefore, it doesn’t make sense from an evolutionary perspective that dairy is “needed” for optimal health.

That being said, people in some areas of the world have been eating dairy for thousands of years and there are many studies that document how the genes have changed to accommodate dairy products in the diet.

The fact that some of us are genetically adapted to eating dairy is a pretty convincing argument for it being “natural” for us to consume it.

Bottom Line: Humans are the only species that consumes milk in adulthood, as well as the milk from another animal. Dairy was not consumed until after the agricultural revolution.

About 3/4 of The World is Intolerant to Lactose

The main carbohydrate in dairy is lactose, a “milk sugar” that is made of the two simple sugars glucose and galactose.

When we’re infants, our bodies produce a digestive enzyme called lactase, which breaks down lactose from mother’s milk. But many people lose the ability to do that in adulthood.

In fact, about 75% of the world’s population is unable to break down lactose as adults, a phenomenon called lactose intolerance.

This photo shows how common lactose intolerance is in different parts of the world:

Photo source.

As you can see from the photo, lactose intolerance is rare in North America, Europe and Australia, but very common in Africa, Asia and South America.

People who are lactose intolerant have digestive symptoms when they consume dairy products. This includes nausea, vomiting, diarrhea and related symptoms.

However, keep in mind that lactose intolerant people can sometimes consume fermented dairy (like yogurt) or high-fat dairy products like butter.

Some people can also be allergic to other components in milk, like the proteins. This is fairly common in children, but rare in adults.

Bottom Line: About 3/4 of the world is intolerant to lactose, the main carbohydrate in dairy products. Most people who are of a North European ancestry can digest lactose without problems.

Dairy Can be Quite Nutritious

Dairy products are very nutritious.

The milk contains all the proteins, fatty acids and micronutrients needed to nurture a growing calf.

Given that human muscles, cells and organs are similar to a calf’s, it makes sense that dairy products are also a good source of nutrients for humans.

A single cup (244 grams) of milk contains:

Calcium: 276mg (28% of the RDA).
Vitamin D: 24% of the RDA.
Riboflavin (B2): 26% of the RDA.
Vitamin B12: 18% of the RDA.
Potassium: 10% of the RDA.
Phosphorus: 22% of the RDA.
It also contains decent amounts of Vitamin A, Vitamins B1 and B6, Selenium, Zinc and Magnesium.

This is coming with 146 calories, 8 grams of fat, 8 grams of high-quality animal protein and 13 grams of carbs.

Calorie for calorie, whole milk is actually quite nutritious. It contains a little bit of almost everything we need.

Of course… there are many different types of dairy. Fatty dairy products like cheese and butter have a nutrient composition that is quite different from milk.

The nutrient composition also varies depending on what the cows ate and how they were raised, especially when it comes to the fatty components.

The composition of dairy fat is actually very complex, it consists of hundreds of different fatty acids. Many of the fatty acids are bioactive and can have powerful effects on health.

Cows that are raised on pasture and fed grass have more Omega-3 fatty acids and up to 500% more Conjugated Linoleic Acid.

Grass-fed dairy is also much higher in fat-soluble vitamins, especially Vitamin K2, a nutrient that is incredibly important for regulating calcium metabolism and has major benefits for both bone and heart health.

Keep in mind that these healthy fats and fat-soluble vitamins are not present in low-fat or skim dairy products, which are often loaded with sugar to make up for the lack of flavor caused by removing the fat.

Bottom Line: Milk is quite nutritious, but the nutrient composition varies between the different types of dairy. Dairy from grass-fed or pasture raised cows contains more fat-soluble vitamins and beneficial fatty acids.

Dairy is a Superfood For Your Bones

Calcium is the main mineral in bones and dairy is the best source of calcium in the diet.

Therefore, it only seems logical that dairy has benefits for bone health.

In fact, most mainstream health organizations recommend that people consume 2-3 servings of dairy per day, in order to get enough calcium for the bones.

But many experts don’t think this is a good idea because countries where dairy consumption is low often have low rates of osteoporosis, while countries that consume lots of dairy (like the U.S.) often have high rates of osteoporosis.

However… this does NOT mean that dairy causes osteoporosis… there are many other differences between these countries.

Actually, dairy is one of the things that mainstream nutrition gets right.

The great majority of evidence shows that dairy improves bone density, reduces osteoporosis and lowers the risk of fractures in the elderly.

Also, let’s not forget that dairy contains more than just calcium. It also provides many other nutrients that are highly beneficial for bone health, including protein, phosphorus and (in the case of grass-fed, full-fat dairy) Vitamin K2.

Bottom Line: Numerous studies show that dairy products have clear benefits for bone health. They improve bone density in the young and lower the risk of fractures in the elderly.

Full-Fat Dairy is Associated With a Lower Risk of Obesity and Type 2 Diabetes

Full-fat dairy has some benefits for metabolic health.

Despite being high in calories, consumption of full-fat dairy is actually linked to a reduced risk of obesity.

In a review that looked at 16 studies, 11 of them showed that full-fat dairy was associated with reduced obesity, but none of them found such an effect for low-fat dairy.

There is also some evidence that dairy fat can reduce the risk of diabetes.

One observational study from Harvard researchers looked at the amount of trans-palmitoleic acid (a dairy fat) people had floating around in their bloodstream.

In this study, those who consumed the most full-fat dairy had less belly fat, less inflammation, lower triglycerides, improved insulin sensitivity and a 62% lower risk of type 2 diabetes.

Several other studies show that full-fat dairy is associated with a reduced risk of diabetes, but a number of studies show no association.

Bottom Line: Several studies show that full-fat dairy products are linked to a reduced risk of obesity and type 2 diabetes, but other studies find no effect.

Dairy May Protect Against Heart Disease… But it Depends on The Type

Conventional wisdom dictates that dairy should raise the risk of heart disease because it is high in saturated fat.

However, the saturated fat myth has been debunked in recent years.

There really is no link between saturated fat consumption and heart disease… at least not for the majority of people.

It also seems that the effects of dairy on heart disease risk varies between countries, probably depending on how the cows are raised and fed.

The Nurses Health Study, a major epidemiological study in the U.S., found that dairy fat was linked to an increased risk of heart disease.

However, many other studies show that full-fat dairy has a protective effect, on both heart disease and stroke.

One review of 10 studies, most of which were using full-fat dairy, showed that milk was linked to reduced risk of stroke and cardiac events. There was also a trend towards a reduced risk of heart disease, but it wasn’t statistically significant

In countries where cows are largely grass-fed, full-fat dairy is associated with major reductions in the risk of heart disease and stroke.

For example, one study in Australia (where cows are mostly grass-fed) showed that those who consumed the most full-fat dairy had a whopping 69% lower risk of heart disease.

This is probably related to the high vitamin K2 content of grass-fed dairy products, but there are also studies showing that dairy can improve other risk factors… such as blood pressure and inflammation.

Bottom Line: Studies on dairy and heart disease have led to conflicting results. In countries where cows eat mostly grass, full-fat dairy products are associated with major reductions in heart disease risk.

Dairy, IGF-1, Acne and Prostate Cancer

Dairy is known to stimulate the release of insulin and IGF-1 (Insulin-like Growth Factor 1).

This may be the reason that dairy consumption is linked to increased acne.

But these hormones are also believed to increase the risk of certain cancers.

Of course, there are many different types of cancer and the relationship between dairy and cancer is quite complex.

Some studies suggest that dairy is linked to a reduced risk of colorectal cancer, but an increased risk of prostate cancer.

The association with prostate cancer is actually pretty weak and inconsistent. Some studies show up to a 34% increased risk, but other studies find no effect.

Keep in mind that increased insulin and IGF-1 aren’t all bad. If you’re trying to gain muscle and strength, then these hormones can provide clear benefits.

Bottom Line: Dairy can stimulate the release of insulin and IGF-1, leading to increased acne and a higher risk of prostate cancer in some studies. However, dairy seems to be protective against colorectal cancer.

The Best Types of Dairy

The best dairy products are full-fat, from cows that are grass-fed and/or raised on pasture.

They have a much better nutrient profile, including more of beneficial fatty acids and more fat soluble vitamins, particularly vitamin K2.

Fermented dairy products like yogurt and kefir may be even better. They contain probiotic bacteria that can have numerous health benefits.

A lot of people also swear by raw dairy products. That is, dairy from milk that hasn’t been pasteurized… a process that may have some adverse effects on the taste and nutrient composition of the milk.

It seems clear that consuming raw milk isn’t nearly as risky as some people make it out to be.

Many people also claim that they don’t tolerate conventional dairy from cows, but get excellent results with dairy from goats.

Take Home Message

When it comes to dairy, there are no good answers that apply across the board. The health effects seem to vary greatly between individuals.

Some people tolerate dairy just fine, others have mysterious symptoms when they consume it and yet others can’t tolerate conventional dairy but feel awesome withraw dairy products.

I personally tolerate dairy and eat a lot of organic, grass-fed yogurt. I frequently use butter with my meals and also eat cheese occasionally. I don’t drink milk… but only because I’ve never really gotten into the habit of it.

If you tolerate dairy products and enjoy them, then by all means eat dairy. There certainly is no compelling evidence that people should avoid it and quite a bit of evidence of benefits.

Just make sure to choose quality dairy… preferably grass-fed/pasture-raised and full-fat.

Low-fat dairy (which is often loaded with sugar) seems to be a bad choice overall… the main metabolic benefits of dairy are due to the fatty components.

By Kris Gunnars, BSc

Is “Gluten Sensitivity” Real or Imaginary? Take A Look

2015-08-27T06:42:00.000-07:00

According to a 2013 survey, a third of Americans actively try to avoid gluten.

But celiac disease, the most severe form of gluten intolerance, only affects 0.7-1% of people.

However, there is another condition called “non-celiac” gluten sensitivity.

It involves an adverse reaction to gluten, in people who do not have celiac disease.

This condition frequently comes up in discussions about nutrition, but is highly controversial among health professionals.

This article takes a detailed look at gluten sensitivity and whether it is something you really need to be concerned about.

What is Gluten?

Before we continue, let me briefly explain what gluten is.

Gluten is a family of proteins, found in cereal grains like wheat, spelt, rye and barley. Of the gluten-containing grains, wheat is the most commonly consumed, by far.

The two main proteins in gluten are gliadin and glutenin, of which gliadin appears to be the biggest offender.

When flour is mixed with water, the gluten proteins cross-link to form a sticky network that is glue-like in consistency (5).

If you’ve ever held wet dough in your hands, then you’ll know what I’m talking about.

The name glu-ten is actually derived from these glue-like properties.

Gluten makes the dough elastic, and gives bread the ability to rise when heated by trapping gas molecules inside. It also provides a satisfying, chewy texture.

Bottom Line: Gluten is the main protein in several types of grains, including wheat. It has certain properties that make it very popular for making bread.

There Are Several Different Gluten-Related Disorders

There are numerous disease conditions that are related, either directly or indirectly, to wheat and gluten.

The best known of these is called celiac disease.

In celiac patients, the immune system mistakenly thinks the gluten proteins are foreign invaders, and mounts an attack against them.

Additionally, when exposed to gluten, the immune system starts attacking natural structures in the gut wall, which can cause severe harm. This “attack against self” is why celiac disease is classified as an autoimmune disease.

Celiac disease is serious business and is estimated to affect up to 1% of the US population. It seems to be on the rise, and the majority of people with celiac disease do not know that they have it.

The condition “non-celiac” gluten sensitivity (referred to here as gluten sensitivity) is of a different nature than celiac disease.

It doesn’t have the same mechanism, but the symptoms are often similar in many ways, and may involve both digestive and non-digestive symptoms.

Then there is also wheat allergy, which is relatively rare and probably affects under 1% of people.

Adverse reactions to gluten have been linked with numerous other diseases, including a type of cerebellar ataxia called gluten ataxia, Hashimoto's thyroiditis, type 1 diabetes, autism, schizophrenia and depression.

This does not mean that gluten is the main cause of these diseases, only that it maymake symptoms worse in a subset of people who have them.

In many cases, a gluten-free diet has been shown to be helpful in controlled trials (real science), but this needs to be studied a lot more.

If you don’t believe me, just check out the references above. Although far from being definitively proven, these concerns are very real and should be taken seriously.

Bottom Line: Several disease conditions are related to wheat and gluten consumption. The most common ones are the wheat allergy, celiac disease and non-celiac gluten sensitivity.

What Exactly is (Non-Celiac) Gluten Sensitivity?

In recent years, gluten sensitivity has received a ton of attention, both from scientists and the public.

Put simply, people with gluten sensitivity experience symptoms, after ingesting gluten, and respond positively to a gluten free diet, after celiac disease and wheat allergy, have been excluded.

People with gluten sensitivity usually do not show any changes in their gut lining, or antibodies against the body’s own tissues, which are some of the key features of celiac disease.

Unfortunately, the mechanism behind gluten sensitivity hasn’t been clearly established, but this is an area of intense research. There is some evidence that genetics and the immune system are involved.

There is no reliable lab test to diagnose gluten sensitivity, and the diagnosis is usually made by excluding other conditions.

This is one proposed diagnostic criteria for gluten sensitivity:

Gluten ingestion rapidly causes symptoms, either digestive or non-digestive.
Symptoms disappear quickly on a gluten-free diet.
Reintroducing gluten causes the symptoms to appear again.
Celiac disease and wheat allergy have been ruled out.
A blinded gluten challenge test should be done to fully confirm the diagnosis.

One study showed that in people with “self-reported” gluten sensitivity, only 1 in 4 (25%) satisfied the diagnostic criteria.

Gluten sensitivity has numerous symptoms. According to studies, these symptoms include bloating, flatulence, diarrhea, stomach pain, weight loss, eczema, erythema, headache, bone and joint pain, chronic tiredness, fatigue and depression.

Also keep in mind that gluten sensitivity (and celiac disease) often have various mysterious symptoms that can be hard to link with digestion, including skin problems and neurological disorders.

There is actually no good data available on how common (or rare) gluten sensitivity is. Some studies show that as little as 0.5% of people may have this condition, while others go as high as 6%.

According to some studies, gluten sensitivity is most common in adults/middle aged people, and much more common in females than males.

Bottom Line: Gluten sensitivity involves adverse reactions to gluten in people who do not have celiac disease or wheat allergy. No good data is available on how common it is.

A Recent Study Suggests That Wheat is Problematic For Other Reasons Than Gluten

One recent study on gluten sensitivity is worth highlighting here.

This study was done on 37 people with irritable bowel syndrome and self-reported gluten sensitivity.

What this study did differently than the ones before it, is that it placed the participants on a diet low in FODMAPs (FODMAPs are short-chain carbohydrates that can cause digestive issues).

Then they gave them isolated gluten instead of a gluten-containing grain, like wheat.

In this study, isolated gluten did not have any effect on the participants, except for an increase in symptoms of depression in a follow-up study, which needs to be researched further.

The conclusion of the study was that isolated gluten did NOT cause problems in these individuals, and that this self-reported “gluten sensitivity” was more likely to be a sensitivity to FODMAPs.

Wheat is high in FODMAPs, and it is well established that these short-chain carbs are some of the biggest offenders in irritable bowel syndrome.

This study made headlines all over the world, claiming that gluten sensitivity had been disproved and that gluten was safe for anyone except people with celiac disease.

However, this is completely false. What this study does show, is that gluten probably isn’t a very big factor in irritable bowel syndrome, in which case FODMAPs are the main player.

This study also happens to support the fact that many people (IBS is very common) are intolerant to wheat, and should make an effort to avoid it. It’s just that the mechanism is different from what was previously believed.

The solution, a gluten/wheat-free diet, is still the same, and just as effective as before.

This has led many researchers to speculate that perhaps “wheat sensitivity” or “wheat intolerance syndrome” are more appropriate labels than “gluten sensitivity”.

Although this hasn’t been researched as thoroughly, there are also some studies suggesting that modern strains of wheat are more aggravating than ancient varieties like Einkorn and Kamut.

Bottom Line: A new study shows that, in people with irritable bowel syndrome, a class of carbohydrates called FODMAPs are the main cause of digestive problems, not gluten itself.

Gluten Sensitivity is Real, But There Are Many Unanswered Questions

Gluten sensitivity is more than just some made up nonsense.

There are hundreds of papers in the literature on this. Just try typing “gluten sensitivity” into PubMed or Google Scholar.

There are also tons of scientists and medical doctors, including many respected gastroenterologists, who are convinced that this is real.

True, there is no evidence that everyone needs to avoid gluten, and there is definitely a “fad component” to the gluten-free trend.

However, gluten (or wheat) sensitivity IS a real thing, and it does cause problems in many people.

Unfortunately, this condition is incredibly complicated, and very few clear answers have been discovered yet.

Gluten and wheat may be fine for some people, not others. Different strokes for different folks.

But if you are personally convinced that wheat/gluten causes you problems, then there’s no reason to sit around and wait for the research to come in.

If it makes you feel bad, just avoid it. Plain and simple. There is no nutrient in there that you can’t get from other (often much healthier and more nutritious) foods.

Just make sure to choose real foods that are naturally gluten free, not gluten-free products. Gluten free junk food is still junk food.

By Kris Gunnars, BSc

Top 13 Evidence Based Health Benefits of Coffe

2015-08-27T01:15:00.001-07:00

Coffee is actually very healthy.

It is loaded with antioxidants and beneficial nutrients that can improve your health.

The studies show that coffee drinkers have a much lower risk of several serious diseases.

Here are the top 13 evidence-based health benefits of coffee, that have been confirmed in actual human studies.

1. Coffee Can Improve Energy Levels and Make You Smarter

Coffee can help people feel less tired and increase energy levels.

This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world.

After you drink coffee, the caffeine is absorbed into the bloodstream. From there, it travels into the brain

In the brain, caffeine blocks an inhibitory neurotransmitter called Adenosine.

When that happens, the amount of other neurotransmitters like norepinephrine and dopamine actually increases, leading to enhanced firing of neurons.

Many controlled trials in humans show that coffee improves various aspects of brain function. This includes memory, mood, vigilance, energy levels, reaction times and general cognitive function.

Bottom Line: Caffeine blocks an inhibitory neurotransmitter in the brain, which leads to a stimulant effect. This improves energy levels, mood and various aspects of brain function.

2. Coffee Can Help You Burn Fat

Did you know that caffeine is found in almost every commercial fat burning supplement?

There’s a good reason for that… caffeine is one of the very few natural substances that have actually been proven to aid fat burning.

Several studies show that caffeine can boost the metabolic rate by 3-11%.

Other studies show that caffeine can specifically increase the burning of fat, by as much as 10% in obese individuals and 29% in lean people.

However, it is possible that these effects will diminish in long-term coffee drinkers.

Bottom Line: Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.

3. The Caffeine Can Drastically Improve Physical Performance

Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat.

But caffeine also increases Epinephrine (Adrenaline) levels in the blood.

This is the “fight or flight” hormone, designed to make our bodies ready for intense physical exertion.

Caffeine makes the fat cells break down body fat, releasing them into the blood as free fatty acids and making them available as fuel.

Given these effects, it is not surprising to see that caffeine can improve physical performance by 11-12%, on average.

Because of this, it makes sense to have a strong cup of coffee about a half an hour before you head to the gym.

Bottom Line: Caffeine can increase adrenaline levels and release fatty acids from the fat tissues. It also leads to significant improvements in physical performance.

4. There Are Essential Nutrients in Coffee

Coffee is more than just black water. Many of the nutrients in the coffee beans do make it into the final drink.

A single cup of coffee contains:

Riboflavin (Vitamin B2): 11% of the RDA.
Pantothenic Acid (Vitamin B5): 6% of the RDA.
Manganese and Potassium: 3% of the RDA.
Magnesium and Niacin (B3): 2% of the RDA.

Although this may not seem like a big deal, most people are drinking more than one cup per day. If you drink 3-4, then these amounts quickly add up.

Bottom Line: Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin.

5. Coffee May Lower Your Risk of Type II Diabetes

Type 2 diabetes is a gigantic health problem, currently afflicting about 300 million people worldwide.

It is characterized by elevated blood sugars in the context of insulin resistance or an inability to secrete insulin.

For some reason, coffee drinkers have a significantly reduced risk of developing type 2 diabetes.

The studies show that people who drink the most coffee have a 23-50% lower risk of getting this disease, one study showing a reduction as high as 67%.

According to a massive review that looked at data from 18 studies with a total of 457,922 individuals, each daily cup of coffee was associated with a 7% reduced risk of developing type 2 diabetes.

Bottom Line: Several observational studies show that coffee drinkers have a much lower risk of getting type II diabetes, a serious disease that currently afflicts about 300 million people worldwide.

6. Coffee May Protect You From Alzheimer’s Disease and Dementia

Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia worldwide.

This disease usually affects people over 65 years of age.

Unfortunately, there is no known cure for Alzheimer’s.

However, there are several things you can do to prevent the disease from showing up in the first place.

This includes the usual suspects like eating healthy and exercising, but drinking coffee may be incredibly effective as well.

Several studies show that coffee drinkers have up to a 65% lower risk of getting Alzheimer’s disease.

Bottom Line: Coffee drinkers have a much lower risk of getting Alzheimer’s disease, which is a leading cause of dementia worldwide.

7. Caffeine May Lower The Risk of Parkinson’s

Parkinson’s disease is the second most common neurodegenerative disease, right after Alzheimer’s.

It is caused by the death of dopamine-generating neurons in the brain.

Same as with Alzheimer’s, there is no known cure, which makes it that much more important to focus on prevention.

In studies, coffee drinkers have a much lower risk of developing Parkinson’s disease, with a reduction in risk ranging from 32-60%.

In this case, it appears to be the caffeine itself that is causing the effect. People who drink decaf don’t have a lower risk of Parkinson’s.

Bottom Line: Coffee drinkers have up to a 60% lower risk of getting Parkinson’s disease, the second most common neurodegenerative disorder.

8. Coffee Appears to Have Protective Effects on The Liver

The liver is an amazing organ that carries out hundreds of important functions in the body.

Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and others.

Many of these diseases can lead to a condition called cirrhosis, in which the liver has been largely replaced by scar tissue.

It turns out that coffee may protect against cirrhosis. People who drink 4 or more cups per day have up to an 80% lower risk.

Bottom Line: Coffee drinkers have a much lower risk of developing cirrhosis, which can be caused by several diseases that affect the liver.

9. Coffee Can Fight Depression and Make You Happier

Depression is a serious mental disorder that causes a significantly reduced quality of life.

It is incredibly common and about 4.1% of people in the U.S. currently meet the criteria for clinical depression.

In a Harvard study published in 2011, women who drank 4 or more cups per day had a 20% lower risk of becoming depressed.

Another study with 208,424 individuals found that those who drank 4 or more cups per day were 53% less likely to commit suicide.

Bottom Line: Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

10. Coffee Drinkers Have a Lower Risk of Some Types of Cancer

Cancer is one of the world’s leading causes of death and is characterized by uncontrolled growth of cells in the body.

Coffee appears to be protective against two types of cancer… liver cancer and colorectal cancer.

Liver cancer is the third leading cause of cancer death in the world, while colorectal cancer ranks fourth.

Studies show that coffee drinkers have up to a 40% lower risk of liver cancer.

One study of 489,706 individuals found that those who drank 4-5 cups of coffee per day had a 15% lower risk of colorectal cancers.

Bottom Line: Liver and colorectal cancer are the 3rd and 4th leading causes of cancer death worldwide. Coffee drinkers have a lower risk of both.

11. Coffee Does Not Cause Heart Disease and May Lower The Risk of Stroke

It is often claimed that caffeine can increase blood pressure.

This is true, but the effect is small (3-4 mm/Hg) and usually goes away if you drink coffee regularly.

However, the effect may persist in some people, so keep that in mind if you have elevated blood pressure.

That being said, the studies do NOT support the myth that coffee raises the risk of heart disease.

In fact, there is some evidence that women who drink coffee have a reduced risk of heart disease.

Some studies also show that coffee drinkers have a 20% lower risk of stroke.

Bottom Line: Coffee may cause mild increases in blood pressure, which usually diminish over time. Coffee drinkers do not have an increased risk of heart disease, but a slightly lower risk of stroke.

12. Coffee May Help You Live Longer

Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer.

There are actually several observational studies showing that coffee drinkers have a lower risk of death.

In two very large studies, drinking coffee was associated with a 20% lower risk of death in men and a 26% lower risk of death in women, over a period of 18-24 years.

This effect appears to be particularly strong in type II diabetics. In one study, diabetics who drank coffee had a 30% lower risk of death during a 20 year study period.

Bottom Line: Several studies show that coffee drinkers live longer and have a lower risk of premature death.

13. Coffee is The Biggest Source of Antioxidants in The Western Diet

For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet.

That’s because coffee contains a massive amount of antioxidants.

In fact, studies show that most people get more antioxidants from coffee than both fruits and vegetables… combined.

Coffee is one of the healthiest beverages on the planet. Period.

By Kris Gunnars, BSc

12 High-Carb Foods-That Are Actually Super Healthy

2015-08-25T11:36:00.000-07:00

Carbs have been unfairly blamed for causing the obesity epidemic.

However, the truth is that not all carbs are created equal.

Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening.

But this has no relevance to whole, fiber-rich foods that also happen to contain carbohydrates.

Although low-carb diets can be beneficial for some people, this does not mean that all high-carb foods are “bad.”

Here is a list of 12 high-carb foods that also happen to be incredibly healthy.

Unless you are on a low-carb diet for health reasons, then there is absolutely no reason to avoid these delicious foods.

1. Quinoa

Quinoa is a nutritious seed that has become incredibly popular in the natural health community.

It is classified as a pseudocereal, a seed that is prepared and eaten like a grain.

Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber.

Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits like improved blood sugar control.

It does not contain any gluten, making it a popular alternative to wheat on a gluten-free diet.

Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may be an excellent addition to an effective weight loss diet.

Bottom Line: Quinoa is highly nutritious. It may have numerous health benefits, including improved blood sugar control. Quinoa is also high in protein and fiber, so it may be useful for weight loss.

2. Oats

Oats may be the healthiest whole grain food on the planet.

They are a great source of many vitamins, minerals and antioxidants.

Raw oats contain 66% carbs, and nearly 11% of that is fiber. They are particularly high in a powerful soluble fiber called beta-glucan.

Oats are also a relatively good source of protein, containing more than most other grains.

Many studies have shown that oats may reduce the risk of heart disease by lowering cholesterol levels.

Eating oats may also lower blood sugar levels, especially in diabetics.

Furthermore, oats are very filling and may help you lose weight.

Bottom Line: Oats contain many beneficial nutrients, including fiber and protein. Oats have been shown to lower blood sugar and cholesterol levels.

3. Buckwheat

Buckwheat is also a pseudocereal.

Despite the name, buckwheat is not related to wheat in any way, and does not contain gluten.

Raw buckwheat contains 71.5% carbs, and cooked buckwheat groats contain about 20% carbs.

Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than most grains.

Eating buckwheat may be particularly beneficial for heart health and blood sugar control, especially in people with diabetes.

Bottom Line: Buckwheat is highly nutritious and contains more antioxidants and minerals than most grains. Eating buckwheat may have benefits for heart health and blood sugar control.

4. Bananas

Bananas are among the world’s most popular fruits.

They are made up of about 23% carbs, either in the form of starches or sugars.

Unripe (green) bananas are higher in starches, which transform into natural sugars as the bananas ripen (turn yellow).

Bananas are high in potassium, vitamin B6 and vitamin C. They also contain several beneficial plant compounds.

Due to their potassium content, bananas may help lower blood pressure and improve heart health.

Unripe bananas also contain decent amounts of resistant starch and pectin. Both of these support digestive health and feed the friendly gut bacteria.

Bottom Line: Bananas are high in potassium, which may help regulate blood pressure. Unripe bananas also contain resistant starch and pectin, which can improve digestive health.

5. Sweet Potatoes

Sweet potatoes are a delicious, nutritious tuber.

Cooked sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar and fiber.

Sweet potatoes are a rich source of vitamin A (from beta-carotene), vitamin C and potassium.

They are very rich in antioxidants, and may help reduce oxidative damage and the risk of several diseases.

Bottom Line: Sweet potatoes are an excellent source of vitamin A (from beta-carotene), as well as several other vitamins and antioxidants.

6. Beetroots

Beetroots are a purple-colored root vegetable, commonly referred to as beets.

Raw and cooked beets contain about 8–10% carbs, made up of sugar and fiber.

They are packed with vitamins, minerals, potent antioxidants and plant compounds.

Beets are also high in inorganic nitrates, which transform into nitric oxide in the body. Nitric oxide helps to lower blood pressure and may decrease the risk of several diseases.

Beet juice is also very high in inorganic nitrates, and is often used to enhance physical performance during endurance exercises.

Bottom Line: Beets are loaded with vitamins, minerals and plant compounds. They contain high amounts of inorganic nitrates, which can improve health and boost physical performance.

7. Oranges

Oranges are among the most popular fruits in the world.

They are mainly composed of water and contain 11.8% carbs. Oranges are also a good source of fiber.

Oranges are especially rich in vitamin C, potassium and some B-vitamins. They also contain citric acid, as well as several very potent plant compounds and antioxidants.

Eating oranges may improve heart health and help prevent kidney stones. They may also increase the uptake of iron from food, reducing the risk of anemia.

Bottom Line: Oranges are a good source of fiber. They also contain very high amounts of vitamin C and plant compounds. Eating oranges may have benefits for heart health and help prevent anemia.

8. Blueberries

Blueberries are incredibly delicious.

They have often been referred to as a “superfood” due to their powerful plant compounds and antioxidants.

They consist mostly of water, as well as about 14.5% carbs.

Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K and manganese.

Studies have shown that blueberries help protect the body from oxidative damage. They may also improve memory in older people.

Bottom Line: Blueberries are incredibly healthy. They contain many vitamins, minerals and antioxidants, and protect the body from oxidative damage.

9. Grapefruit

Grapefruit is a citrus fruit with a sweet, bitter and sour flavor.

It contains about 9% carbs and has high amounts of several vitamins, minerals and plant compounds.

Eating grapefruit can aid weight loss and reduce insulin resistance.

Furthermore, eating grapefruit may help prevent kidney stones, lower cholesterol levels and protect against colon cancer.

Bottom Line: Grapefruit contains various vitamins, minerals and plant compounds. It may help with weight loss and provide numerous health benefits.

10. Apples

Apples are a popular fruit with a sweet flavor and distinctive crunch.

They are available in many colors, sizes and flavors, but generally contain about 13–15% carbs.

Apples contain many vitamins and minerals, but usually only in small amounts.

However, they are a decent source of vitamin C, antioxidants and healthy plant compounds.

Eating apples may benefit health in several ways, such as improving blood sugar control and reducing the risk of heart disease. Apples may also decrease the risk of some types of cancer.

Bottom Line: Apples contain a decent amount of vitamin C, antioxidants and plant compounds. Eating apples may improve blood sugar control, as well as reduce the risk of heart disease and some cancers.

11. Kidney Beans

Kidney beans are a variety of the common bean. They are part of the legume family.

Cooked kidney beans contain 22.8% carbs, in the form of starches and fiber. They are also high in protein.

Kidney beans are rich in many vitamins, minerals and plant compounds. They also contain high amounts of antioxidants like anthocyanins and isoflavones.

They may have numerous health benefits, such as improved blood sugar control and reduced risk of colon cancer.

Just make sure to never eat them raw, because raw or improperly cooked kidney beans are toxic.

Bottom Line: Kidney beans contain many vitamins, minerals and antioxidants. Cooked kidney beans are also a good source of protein and have been linked with several health benefits.

12. Chickpeas

Also known as garbanzo beans, chickpeas are part of the legume family as well.

Cooked chickpeas contain 27.4% carbs, of which 8% are fiber. They are also a good source of plant-based protein.

Chickpeas contain many vitamins and minerals, including iron, phosphorus and B-vitamins.

Eating chickpeas has been linked with improved heart and digestive health. They may also help prevent cancer.

Bottom Line: Chickpeas are an excellent source of plant-based protein and contain many vitamins and minerals. Eating chickpeas has been linked to benefits for heart and digestive health, as well as cancer prevention.

Take Home Message

“Carbs” are not unhealthy. That is a myth.

The truth is that some of the world’s healthiest foods are high in carbohydrates.

Although they should not be eaten in large amounts if you’re on a low-carb diet, they can be important nutrient sources for others.

Refined carbs are bad, but whole food sources of carbs are extremely healthy for most people. Period.

By Adda Bjarnadottir, MSc

A Low Carb Diet Meal Plan and Menu That Can Save Your Life

2015-08-25T11:03:00.000-07:00

This is a detailed meal plan for the low-carb, real-food based diet (LCRF). What to eat, what not to eat and a sample low carb menu for one week.

The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content. For a detailed overview, read this.

There is a lot of scientific evidence that this type of diet is the best option for people who want to lose weight, optimize health and lower the risk of disease.

Photo by Adam Fields.

A Low Carb Diet Meal Plan

What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.

Consider all of this as a general guideline, not something written in stone.

The Basics

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

Foods to Avoid

You should avoid these 7 foods, in order of importance:

Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.

Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.

Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.

High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.

Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.

“Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.

Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.

You MUST read ingredients lists, even on foods labelled as “health foods.”

Low Carb Food List – Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.

Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.

Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.

Eggs: Omega-3 enriched or pastured eggs are best.

Vegetables: Spinach, broccoli, cauliflower, carrots and many others.

Fruits: Apples, oranges, pears, blueberries, strawberries.

Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.

High-Fat Dairy: Cheese, butter, heavy cream, yogurt.

Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.

Maybe Eat

If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.

Tubers: Potatoes, sweet potatoes and some others.

Non-gluten grains: Rice, oats, quinoa and many others.

Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You can have these in moderation if you want:

Dark Chocolate: Choose organic brands with 70% cocoa or higher.

Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

Drink

Coffee
Tea
Water
Carbonated soda without artificial sweeteners.

Watch This Video

If a picture is worth a thousands words, a video is worth a million.

This short video explains everything you will ever need to know about “real food.”

A Sample Low-Carb Menu For One Week

This is a sample menu for one week on a low carb diet plan.

It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.

Monday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

Lunch: Grass-fed yogurt with blueberries and a handful of almonds.

Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

Breakfast: Bacon and eggs.

Lunch: Leftover burgers and veggies from the night before.

Dinner: Salmon with butter and vegetables.

Wednesday

Breakfast: Eggs and vegetables, fried in butter or coconut oil.
Lunch: Shrimp salad with some olive oil.
Dinner: Grilled chicken with vegetables.

Thursday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
Dinner: Steak and veggies.

Friday

Breakfast: Bacon and Eggs.
Lunch: Chicken salad with some olive oil.
Dinner: Pork chops with vegetables.

Saturday

Breakfast: Omelet with various veggies.
Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
Dinner: Meatballs with vegetables.

Sunday

Breakfast: Bacon and Eggs.
Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
Dinner: Grilled chicken wings with some raw spinach on the side.

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.

If you want to see examples of some of my go-to meals, read this:
7 Healthy Low-Carb Meals in Under 10 Minutes.

Again, if you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.

Some Healthy, Low-Carb Snacks

There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:

A Piece of Fruit
Full-fat Yogurt
A Hard-Boiled Egg or Two
Baby Carrots
Leftovers From The Night Before
A Handful of Nuts
Some Cheese and Meat

Eating at Restaurants

At most restaurants, it is fairly easy to make your meals LCRF-friendly.

Order a meat- or fish-based main dish.

Ask them to fry your food in real butter.

Get extra vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.

Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.

Try to choose the least processed option that still fits into your price range.

Meat (Beef, lamb, pork, chicken, bacon)
Fish (Fatty fish like salmon is best)
Eggs (Choose Omega-3 enriched or pastured eggs if you can)
Butter
Coconut Oil (Choose Extra Virgin)
Lard
Olive Oil
Cheese
Heavy Cream
Sour Cream
Yogurt (full-fat, unsweetened)
Blueberries (can be bought frozen)
Nuts
Olives
Fresh vegetables: greens, peppers, onions, etc.
Frozen vegetables: broccoli, carrots, various mixes.
Salsa Sauce
Condiments: sea salt, pepper, garlic, mustard, etc.

I recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.

Legumes: Good or Bad?

2015-08-25T10:01:00.001-07:00

Legumes are quite controversial these days.

Depending on who you ask, they are either incredibly nutritious or uniquely harmful.

Some people even choose to eliminate legumes from their diet altogether.

Should legumes be avoided, or can they play a part in a healthy diet?

This article takes a close look at the evidence.

What Are Legumes?

The legume family consists of plants that produce a pod with seeds inside.

In this article, we use the term “legumes” to describe the seeds of these plants.

Common edible legumes include lentils, peas, chickpeas, beans, soybeans and peanuts.

The different types vary greatly in nutrition, appearance, taste and use.

Bottom Line: Legumes is a general term used to describe the seeds of plants from the legume family, which includes beans, peas, lentils and peanuts.

Legumes Are Uniquely Rich in Both Protein and Fiber

Legumes have quite a remarkable nutrition profile, and are a rich source of healthy fibers and protein.

One cup of cooked lentils provides:

18 grams of protein.
16 grams of fiber.
40 grams of carbohydrate.
37% of the RDA for iron.
90% of the RDA for folate.
18% of the RDA for magnesium.
21% of the RDA for potassium.
Over 10% of the RDA for Vitamins B1, B3, B5 and B6, phosphorus, zinc, copper and manganese.

This is coming with a calorie ticket of 230, which makes legumes highly nutritious, calorie for calorie.

Legumes have an ability to fix nitrogen from the atmosphere. Nitrogen is an essential component of amino acids, the building blocks of proteins.

This is why legumes are among the best plant-based sources of dietary protein.

Not only are legumes highly nutritious, they are also very cheap, which makes them an important food staple in many developing countries.

Bottom Line: Legumes are highly nutritious and very high in both protein and fiber. They are also cheap and widely available.

Legumes Contain Anti-Nutrients

Unfortunately, there is a downside to the nutritional quality of legumes.

They also contain so-called anti-nutrients, which are substances that can interfere with digestion and the absorption of other nutrients.

Phytic Acid

Phytic acid, or phytate, is found in all edible plant seeds, including legumes.

It impairs the absorption of iron, zinc and calcium from the meal, and may increase the risk of mineral deficiencies over time.

However, this is only relevant when meat intake is low and high-phytate foods regularly make up a large part of meals.

Meat eaters are not at risk of mineral deficiencies caused by phytic acid. Iron and zinc absorption from meat is efficient, even in the presence of phytic acid.

Conversely, phytic acid is a serious concern when the diet is largely based on grains and legumes, which is often the case in developing countries. Vegetarians may also be at risk.

In these situations, several strategies can be used to reduce the phytic acid content and increase the nutritional value. These include soaking, sprouting, and fermentation.

Lectins

Legume lectins are a family of proteins found in legumes, where they may constitute up to 10% of the total protein content.

They resist digestion and some of them may affect the cells lining the intestinal tract.

There are many different types of legume lectins. One well-studied lectin is phytohemagglutinin, found in many types of beans, especially red kidney beans.

Phytohemagglutinin is toxic in high amounts, and several incidents of poisoning have been reported after consumption of raw or improperly cooked kidney beans.

In most other edible legumes, the amount of lectins is not high enough to cause symptoms in humans.

However, as a general rule, beans should never be eaten unless fully cooked and prepared.

Soaking overnight and boiling at 212°F (100°C) for at least 10 minutes, degrades phytohemagglutinin and other legume lectins.

Saponins

Saponins are a diverse group of nutrients found in a variety of plants. They are resistant to digestion but may affect the cells lining the gut.

Some believe that they may increase intestinal permeability, also called leaky gut, leading to a range of health problems.

Currently, this remains purely speculative and there is no good evidence that saponins in legumes cause harm in humans.

Bottom Line: Raw legumes contain substances called “anti-nutrients,” which may cause harm. Proper preparation methods get rid of most of them.

Legumes are Rich in Healthy Fibers

Legumes are particularly rich in healthy fibers, such as resistant starch and soluble fibers.

Resistant starch and soluble fibers have a few things in common.

They pass undigested through the stomach and small intestine until they reach the colon, where they feed the friendly bacteria residing there.

Unpleasant side effects often include gas and bloating, but it also leads to the formation of short-chain fatty acids, such as butyrate, which may improve colon health and reduce the risk of colon cancer.

Both resistant starch and soluble fibers are also very satiating and may reduce food intake, which in the long run can lead to weight loss.

Additionally, they are very effective at moderating blood sugar levels after meals and may improve insulin sensitivity.

Bottom Line: Legumes are a rich source of fibers that may have various beneficial health effects.

Other Health Benefits of Legumes

Legumes have been linked with various other health benefits.

According to observational studies, legumes are associated with reduced risk of heart disease and lower cholesterol levels.

Randomized controlled trials also suggest that regular consumption of legumes may reduce blood pressure and have favorable effects on cholesterol and triglycerides.

Due to their high fiber and protein content, legumes are very fulfilling. This may reduce food intake and lead to weight loss in the long term.

Bottom Line: Consumption of legumes may improve blood pressure, reduce cholesterol, lower heart disease risk and promote weight loss in the long term.

Take Home Message

Legumes are linked with various health benefits.

They have an impressive nutritional profile, and are one of the best plant-based sources of protein.

However, like many other plant foods, they also contain so-called anti-nutrients, which may impair their nutritional value. Kidney beans may even be toxic when raw.

Various strategies can be used to neutralize these anti-nutrients. Throughout the ages, traditional methods like soaking, sprouting, and boiling, have been used to good effect.

At the end of the day, properly prepared legumes are very healthy when consumed as part of a balanced, real food based diet.

By Joe Leech, Dietitian