What does potato chips, a candy bar and donuts have in common? These everyday foods contained trans fats until recently. What is all the hype? The most asked question is what is trans fat?
Trans fat comes from hydrogen being added to the vegetable oil, or hydrogenation. Hydrogenation allows these foods, such as potato chips, to keep their flavor. Until recent years, this type of fat was contained in various margarines, cookies, snack foods, among others. In addition to the trans fat, they were cooked in partially hydrogenated oils.
Although trans fats may keep the flavor in the food, it has a negative impact on the human body. The LDL cholesterol level becomes higher, which increases the chance of having coronary heart disease, or CHD. In the United States, consumers take in approximately four to five times the amount of saturated fats in their diets as trans fat. This is part of the hype.
In the case of McDonalds, on their website, it stated that almost all their baked goods would contain no trans fat. These include McGriddles, biscuits and cookies. With the fried menus, such as French fries, hamburgers, and Filet-O-Fish, the corporation has converted to cooking with canola oil. This is good news for the health-conscious consumers (as long as they do not eat too much of it!).
Many consumers are not aware of this fact and may not believe it. According to the new label requirement of the Food and Drug Administration, if dietary supplements have a significant amount of trans and/or saturated fats, it is required to list the amount on the Supplement Facts panel. An example of this type of dietary supplement is the Power Bar, which is an energy bar.
If individuals insist on monitoring their fat intake, these are a few suggestions:
Instead of eating foods with saturated and/or trans fat, substitute them with monounsaturated and polyunsaturated fats, which do not allow the LDL cholesterol levels to increase and have beneficial factors, but only in moderation. Good sources of monounsaturated and polyunsaturated fat are canola oil and nuts.
Use vegetable oils and soft margarines since the saturated and trans fat amounts are reduced compared to solid shortenings and hard margarines.
It is best to eat lean meats, as in chicken minus the skin and not fried, beef and pork that is lean. It should not be fried and there should be trimmed fat.
Choose to eat whole grain foods, fruits and vegetables, which are always good choices. Other good choices include fish, fat-free, or one percent dairy products.
Although most foods in the present time do not contain trans fat, there are still some out there that still has this type of fat. The bottom line is read the Nutrition Facts label carefully.
The next post will focus on reading the Nutritional Facts label carefully and correctly.
Wednesday, January 16, 2013
Thursday, December 27, 2012
Cooking Oils: What's the Difference?
When many people shop for cooking oil in the local supermarket, he/she almost never think about the different types of oils that exist for the purpose of cooking. Without any thought, he/she will just grab the oil ff the shelf. Sometimes, it may be vegetable oil, corn oil, or canola oil. After all, they have one thing in common: makes the food good and greasy--for the most part!
Unfortunately, not all cooking oils are created equal. There are a few of them that are very different.
Canola oil: This is also known as rapeseed oil. It is the perfect oil to use when making a very spicy cuisine,as in many Indian and Chinese foods. Canola oil is also used for the purpose of our favorite dishes to be sauteed. In addition to spicing up that favorite dish, it is the ideal type of oil for stir frying, since the heating temperature is moderately between low and medium. If anyone wants to use this as a topping, as in salad dressing, it would not be a very tasty idea.
Corn oil: Corn oil is the ideal oil for baking purposes. Who can resist that pretty, golden color that exist in that tall container? Most people can resist the odorless scent, but it makes our cakes and muffins have that great taste.
Corn oil is also used in the formation of margarine, as in Imperial or Parkay. Since this type of oil has high levels of polyunsaturated fates and monosaturated fats, it is deemed to be healthier. This is one of the least expensive cooking oils to purchase from the supermarket.
Macadamia nut oil: This is the oil which include a proportioned amount of Omega 3 and Omega 6-fatty acids, which makes it very healthy for cooking our beloved meals. When it comes to storage, the macadamia nut oil can be out of the refrigerator for approximately twenty four months. In addition to having a high smoking point, which is great for frying, this is also a great topping for salads, or sandwiches, and of course, cooking.
Margarine: Although this is a less expensive version of butter, many of them are very salty. However, not all of them are loaded with a bag of salt. It is used for sauteing different foods, as many chefs used for their meats and also for frying. The flip side to using margarine is that it contains hydrogenated oils. This is what makes it unhealthy, even though the fat content is lower than many oils.
Peanut oil: We all know that peanut oil comes from the extraction of peanuts, right? Correct. Peanut oil has a very high smoke point, which allows anyone to fry a meat product, such as chicken. Like corn oil, it has a high level of monosaturated and polyunsaturated fats. Peanut oil is excellent as a salad dressing. But unlike other types of cooking oils, peanut oil may impose severe sickness in individuals that may have an allergic reaction to peanuts.
These oils are excellent for certain preparation of different foods--it depends on which type that is used.
Monday, December 17, 2012
Healthy Factors of Soy
It seems that almost everywhere we turn in terms of food, there is something with a soy connection, such as soy sauce, soy milk and even a soy burger. Many individuals talk about this thing called soy, but what is the big hype?
But what is soy? Well, soy is a source of food that is high in protein and has many health benefits, such as weight loss, the reduction of many chronic diseases, diabetes and many others.
The reason that soy is very beneficial with weight loss is because it is high in fiber. Fiber allows the individuals to become full without eating at a massive rate, especially in-between meals and a reduction in hunger cravings. In addition to eating soy for the purpose of losing weight, eating high-fiber foods such as vegetables, fruits and whole grains are also essential. Soy is the perfect solution for losing weight due to the fact that it contains protein, which builds up bone mass and keeps the heart functioning properly.
What else is so good about this stuff? It is also good for the heart. Soy is very helpful with keeping the heart in a healthy state. Many of us know that the number one killer among men and women is heart disease. It is very important that we keep our hearts functioning in a good manner. This type of protein is said to help reduce the cholesterol levels, the LDL cholesterol, which reduces the heart disease risk.
Diabetes may also reap the benefits of having a soy protein-rich diet. It is said that foods containing soy have a glycemic index that is low. Foods with a lower glycemic index stabilize the blood sugar levels, which is manageable for diabetics.
Now that we know what the soy hype is all about, we all can benefit from eating foods that contain the soy protein. If soy has more benefits, then we all should take the initiative to finding more foods with soy protein.
But what is soy? Well, soy is a source of food that is high in protein and has many health benefits, such as weight loss, the reduction of many chronic diseases, diabetes and many others.
The reason that soy is very beneficial with weight loss is because it is high in fiber. Fiber allows the individuals to become full without eating at a massive rate, especially in-between meals and a reduction in hunger cravings. In addition to eating soy for the purpose of losing weight, eating high-fiber foods such as vegetables, fruits and whole grains are also essential. Soy is the perfect solution for losing weight due to the fact that it contains protein, which builds up bone mass and keeps the heart functioning properly.
What else is so good about this stuff? It is also good for the heart. Soy is very helpful with keeping the heart in a healthy state. Many of us know that the number one killer among men and women is heart disease. It is very important that we keep our hearts functioning in a good manner. This type of protein is said to help reduce the cholesterol levels, the LDL cholesterol, which reduces the heart disease risk.
Diabetes may also reap the benefits of having a soy protein-rich diet. It is said that foods containing soy have a glycemic index that is low. Foods with a lower glycemic index stabilize the blood sugar levels, which is manageable for diabetics.
Now that we know what the soy hype is all about, we all can benefit from eating foods that contain the soy protein. If soy has more benefits, then we all should take the initiative to finding more foods with soy protein.
Thursday, December 13, 2012
Help Stop The Diabetes Campaign
Did you know that diabetes is one of America's leading killers? It is the number one cause of kidney failure, non-traumatic lower limb amputations and new cases of blindness is among adults in the United States. And the epidemic is quickly rising--if we don't act soon, one in three Americans will have diabetes by 2050.
If we hope to stop the diabetes epidemic, we must advance research, support prevention programs and fight against discrimination.
Please join this very important fight by going to http://www.diabetes.org/advocate .
If we hope to stop the diabetes epidemic, we must advance research, support prevention programs and fight against discrimination.
Please join this very important fight by going to http://www.diabetes.org/advocate .
Monday, December 10, 2012
Recommendations from These Food Groups
Although I do blog about diabetes most of the time (a subject matter that is very important to me), I am going to post the recommendations from these food groups:
Grains
-Make half of your grains whole.
-Eat at least 3 oz. of wholegrain cereals, breads, crackers, rice, or pasta every day.
-1 oz. is about one slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta.
Vegetables
-Vary your vegetables.
-Eat more dark-green vegetables such as broccoli, spinach and other dark leafy greens.
-Eat more orange vegetables such as carrots and sweet potatoes.
-Eat more dry beans and peas such as pinto beans, kidney beans and lentils.
Fruits
-Focus on fruits.
-Eat a variety of fruit.
-Choose fresh, frozen, canned or dried fruit.
-Limit how much fruit juice you drink.
Milk
-Consume calcium-rich foods.
-Pick low-fat or fat-free when you choose milk, yogurt, and other milk products.
-If you don't or can't consume milk, choose lactose-free products or other calcium sources, such as fortified foods and beverages.
Meats and Beans
-Go lean with protein.
-Choose low-fat or lean meats and poultry.
-Bake it, broil it or grill it.
-Vary your protein regimen; choose more fish, beans, peas, nuts and seeds.
For a 2,000 calorie diet, you need the amounts below from each food group:
-Grains: Eat 6 oz. daily.
-Vegetables: Eat 2 1/2 cups every day.
-Fruits: Eat 2 cups every day.
-Milk: Get 3 cups every day.
-Meats and Beans: Eat 5 1/2 oz every day.
Fats, Sugars, and Salt (or Sodium) Limitations
-Make the most of your fat sources from fish, nuts, and vegetable oils.
-Limit solid fats such as butter, stick margarine, shortening and lard as well as foods that contain these ingredients.
-Check the Nutrition Facts label to keep saturated fats, trans fats and sodium low.
-Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.
Keeping the Balance with Food and Exercise
-Stay within your daily calorie need.
-Be physically active for approximately 30 minutes most days of the week.
-At least 60 minutes a day of physical activity may be needed to prevent weight gain.
-For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
-Children and teenagers should be physically active for 60 minutes every day or most days.
-Make half of your grains whole.
-Eat at least 3 oz. of wholegrain cereals, breads, crackers, rice, or pasta every day.
-1 oz. is about one slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta.
Vegetables
-Vary your vegetables.
-Eat more dark-green vegetables such as broccoli, spinach and other dark leafy greens.
-Eat more orange vegetables such as carrots and sweet potatoes.
-Eat more dry beans and peas such as pinto beans, kidney beans and lentils.
Fruits
-Focus on fruits.
-Eat a variety of fruit.
-Choose fresh, frozen, canned or dried fruit.
-Limit how much fruit juice you drink.
Milk
-Consume calcium-rich foods.
-Pick low-fat or fat-free when you choose milk, yogurt, and other milk products.
-If you don't or can't consume milk, choose lactose-free products or other calcium sources, such as fortified foods and beverages.
Meats and Beans
-Go lean with protein.
-Choose low-fat or lean meats and poultry.
-Bake it, broil it or grill it.
-Vary your protein regimen; choose more fish, beans, peas, nuts and seeds.
For a 2,000 calorie diet, you need the amounts below from each food group:
-Grains: Eat 6 oz. daily.
-Vegetables: Eat 2 1/2 cups every day.
-Fruits: Eat 2 cups every day.
-Milk: Get 3 cups every day.
-Meats and Beans: Eat 5 1/2 oz every day.
Fats, Sugars, and Salt (or Sodium) Limitations
-Make the most of your fat sources from fish, nuts, and vegetable oils.
-Limit solid fats such as butter, stick margarine, shortening and lard as well as foods that contain these ingredients.
-Check the Nutrition Facts label to keep saturated fats, trans fats and sodium low.
-Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.
Keeping the Balance with Food and Exercise
-Stay within your daily calorie need.
-Be physically active for approximately 30 minutes most days of the week.
-At least 60 minutes a day of physical activity may be needed to prevent weight gain.
-For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
-Children and teenagers should be physically active for 60 minutes every day or most days.
Tuesday, December 4, 2012
A Few Myths About Diabetes
Diabetes is one of the most complicated diseases that exists. As a result, there are many misconceptions about it. Here are a few myths that are surfacing in many people's minds:
Myth: Diabetes is not that serious of a disease.
Fact: Diabetes causes more deaths a year than breast cancer and AIDS put together. Two out of three people with diabetes die from heart disease or stroke.
Myth: If you are overweight or obese, you will eventually develop Type 2 diabetes.
Fact: Being overweight is a risk factor for developing Type 2 diabetes, but other risk factors include family history, ethnicity and age also play a role. Believe it or not, many people simply ignore other risk factors for diabetes and think that weight is the only risk factor for Type 2 diabetes. Most overweight people never develop Type 2 diabetes and many people with Type 2 diabetes are of normal weight or only moderately overweight.
Myth: Eating too much sugar causes diabetes.
Fact: Explaining diabetes is more complicated. Type 1 diabetes is the result of genetics and unknown factors that trigger the onset of the disease. Type 2 diabetes is also the result of genetics in addition to lifestyle factors.
Being overweight does increase the chance for developing Type 2 diabetes, and a diet high in calories from any food source can contribute to weight gain. According to research, drinking sugar drinks is linked to Type 2 diabetes.
According to the American Diabetes Association, it suggests that individuals should limit their sugar drink intake to help prevent diabetes. Sugar drink beverages include:
-regular soda
-fruit punch
-fruit drinks
-energy drinks
-sports drinks
-sweet tea
-other sugar beverages
These sugar beverage will increase the blood glucose by several hundred calories with one serving:
-One 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate.This is the same amount of carbohydrate in 10 teaspoons of sugar!
-One cup of fruit punch and other sugar fruit drinks have approximately 100 calories or more and 30 grams of carbohydrate.
Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.
Fact: Starchy foods are part of a healthy meal plan. The bottom line: portion size. Whole grain breads, cereals, pasta, rice and starchy vegetables such as potatoes, corn and peas can be included with your meals and snacks. As stated earlier, the importance is portions. For most people with diabetes, having 3 to 4 servings of foods with carbohydrate is proper. Whole grain starchy foods are also a good source of fiber, which helps keep your stomach healthy.
Myth: People with diabetes are more likely to get colds and other illnesses.
Fact: You are not likely to catch a cold or other ailments if you are a diabetic. However, diabetics are advised to get flu shots. This is because any ailments can make diabetes more difficult to manage, and diabetics who do catch the flu are more likely than others to go on and develop serious complications.
Myth: If you have Type 2 diabetes and your doctor says that you need to start using insulin, it means you're failing to take care of your diabetes properly.
Fact: For most people, Type 2 diabetes is a progressive disease. When first diagnosed, many Type 2 diabetics can keep their blood glucose at a healthy level with oral medications. But over time, the body gradually produces less and less of its own insulin, and eventually oral medications may not be enough to keep blood glucose levels normal. Using insulin to get blood glucose levels to a healthy level is an excellent solution.
Myth: Fruit is a healthy food. Therefore, it is ok to eat as much of it as you wish.
Fact: Fruit is a healthy food. It includes fiber and plenty of vitamins and minerals. Because fruits have carbohydrates, they need to be included in your meal plan. Consult with a dietitian about the amount, frequency and fruit types you should eat.
So there you have it--the clarity of diabetes. The bottom line: take good care of your diabetes and you should live a very healthy and fulfilling life.
Source: http://www.diabetes.org/diabetes-basics/diabetes-myth/
Myth: Diabetes is not that serious of a disease.
Fact: Diabetes causes more deaths a year than breast cancer and AIDS put together. Two out of three people with diabetes die from heart disease or stroke.
Myth: If you are overweight or obese, you will eventually develop Type 2 diabetes.
Fact: Being overweight is a risk factor for developing Type 2 diabetes, but other risk factors include family history, ethnicity and age also play a role. Believe it or not, many people simply ignore other risk factors for diabetes and think that weight is the only risk factor for Type 2 diabetes. Most overweight people never develop Type 2 diabetes and many people with Type 2 diabetes are of normal weight or only moderately overweight.
Myth: Eating too much sugar causes diabetes.
Fact: Explaining diabetes is more complicated. Type 1 diabetes is the result of genetics and unknown factors that trigger the onset of the disease. Type 2 diabetes is also the result of genetics in addition to lifestyle factors.
Being overweight does increase the chance for developing Type 2 diabetes, and a diet high in calories from any food source can contribute to weight gain. According to research, drinking sugar drinks is linked to Type 2 diabetes.
According to the American Diabetes Association, it suggests that individuals should limit their sugar drink intake to help prevent diabetes. Sugar drink beverages include:
-regular soda
-fruit punch
-fruit drinks
-energy drinks
-sports drinks
-sweet tea
-other sugar beverages
These sugar beverage will increase the blood glucose by several hundred calories with one serving:
-One 12-ounce can of regular soda has about 150 calories and 40 grams of carbohydrate.This is the same amount of carbohydrate in 10 teaspoons of sugar!
-One cup of fruit punch and other sugar fruit drinks have approximately 100 calories or more and 30 grams of carbohydrate.
Myth: If you have diabetes, you should only eat small amounts of starchy foods, such as bread, potatoes and pasta.
Fact: Starchy foods are part of a healthy meal plan. The bottom line: portion size. Whole grain breads, cereals, pasta, rice and starchy vegetables such as potatoes, corn and peas can be included with your meals and snacks. As stated earlier, the importance is portions. For most people with diabetes, having 3 to 4 servings of foods with carbohydrate is proper. Whole grain starchy foods are also a good source of fiber, which helps keep your stomach healthy.
Myth: People with diabetes are more likely to get colds and other illnesses.
Fact: You are not likely to catch a cold or other ailments if you are a diabetic. However, diabetics are advised to get flu shots. This is because any ailments can make diabetes more difficult to manage, and diabetics who do catch the flu are more likely than others to go on and develop serious complications.
Myth: If you have Type 2 diabetes and your doctor says that you need to start using insulin, it means you're failing to take care of your diabetes properly.
Fact: For most people, Type 2 diabetes is a progressive disease. When first diagnosed, many Type 2 diabetics can keep their blood glucose at a healthy level with oral medications. But over time, the body gradually produces less and less of its own insulin, and eventually oral medications may not be enough to keep blood glucose levels normal. Using insulin to get blood glucose levels to a healthy level is an excellent solution.
Myth: Fruit is a healthy food. Therefore, it is ok to eat as much of it as you wish.
Fact: Fruit is a healthy food. It includes fiber and plenty of vitamins and minerals. Because fruits have carbohydrates, they need to be included in your meal plan. Consult with a dietitian about the amount, frequency and fruit types you should eat.
So there you have it--the clarity of diabetes. The bottom line: take good care of your diabetes and you should live a very healthy and fulfilling life.
Source: http://www.diabetes.org/diabetes-basics/diabetes-myth/
Wednesday, November 28, 2012
Wheatgrass: Its Benefits
Since we live in a very health-conscious society, many of us are constantly looking for products to eat and/or drink that are not only tastes great but also beneficial to our health. There are many herbs that will help us achieve our health goals. Wheatgrass is one of these herbs.
What is wheatgrass? Wheatgrass is comprised of the cotyledon, or seed leaves of the wheat plant, which is also known as Triticum aestivum. It comes in juice and powder concentrate form. According to individuals that tried this herb, it boosted their energy level, cleared the skin complexion, and gave great relief to different ailments, allergies and even a cough.
There are four main health benefits of wheatgrass. The first benefit is that the red blood cell count boost up for the delivery of oxygen and along with other types of nutrient consistency. In addition to chlorophyll boosting metabolism, it also plays a vital role in increasing extra amount of energy and alkalize the blood. Wheatgrass is excellent for cleaning out the body. It gives the body the majority of the nutrients, which is essential for energy and survival. This herb contains the vitamins E, C, B, and carotene. It is great for getting rid of the free radicals that can be present in the body. Wheatgrass has the ability for cleansing the gastrointestinal tract, blood, along with the organs. This herb have a significant amount amino acids, which allows for the building of proteins, the cells' growth and regenerating. The juice form has an ample amount of amino acids. The amino acids are alanine, lysine, aspartic acid, glycene, serine, arginine, absenic, leucine, just to name a few. The juices and powders of wheatgrass are vital in the promotion of the immune system to fight off different ailments and infections. It is also great for maintaining beta carotene and it has various enzymes, which allows the breakdown of fats, weight loss and many functions biologically. Wheatgrass is anti-bacterial, therefore when consumers utilize this herb, it can cause detoxification with the blood and lymph nodes and the elimination of toxins from the body in a more desirable manner.
When wheatgrass is consumed, the reduction of carcinogen absorption and at the same time, allowing the cells to be stronger. It also detoxify organs in the liver.
Wheatgrass has many health benefits as well as having a very natural taste. If anyone wants to detoxify and cleanse their bodies without using harsh chemicals, the wheatgrass is the way to go.
What is wheatgrass? Wheatgrass is comprised of the cotyledon, or seed leaves of the wheat plant, which is also known as Triticum aestivum. It comes in juice and powder concentrate form. According to individuals that tried this herb, it boosted their energy level, cleared the skin complexion, and gave great relief to different ailments, allergies and even a cough.
There are four main health benefits of wheatgrass. The first benefit is that the red blood cell count boost up for the delivery of oxygen and along with other types of nutrient consistency. In addition to chlorophyll boosting metabolism, it also plays a vital role in increasing extra amount of energy and alkalize the blood. Wheatgrass is excellent for cleaning out the body. It gives the body the majority of the nutrients, which is essential for energy and survival. This herb contains the vitamins E, C, B, and carotene. It is great for getting rid of the free radicals that can be present in the body. Wheatgrass has the ability for cleansing the gastrointestinal tract, blood, along with the organs. This herb have a significant amount amino acids, which allows for the building of proteins, the cells' growth and regenerating. The juice form has an ample amount of amino acids. The amino acids are alanine, lysine, aspartic acid, glycene, serine, arginine, absenic, leucine, just to name a few. The juices and powders of wheatgrass are vital in the promotion of the immune system to fight off different ailments and infections. It is also great for maintaining beta carotene and it has various enzymes, which allows the breakdown of fats, weight loss and many functions biologically. Wheatgrass is anti-bacterial, therefore when consumers utilize this herb, it can cause detoxification with the blood and lymph nodes and the elimination of toxins from the body in a more desirable manner.
When wheatgrass is consumed, the reduction of carcinogen absorption and at the same time, allowing the cells to be stronger. It also detoxify organs in the liver.
Wheatgrass has many health benefits as well as having a very natural taste. If anyone wants to detoxify and cleanse their bodies without using harsh chemicals, the wheatgrass is the way to go.
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