Healthy eating

The healthiest frying oil – which one to choose?

Frying is one of the most popular methods of heating food. Although it is not considered the healthiest, it is still often used in many cuisines due to the effect it has on taste. Here, we suggest what is the best oil to use for frying.

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Healthy fat – so which one?

When preparing salads, it is recommended to use oils rich in unsaturated fatty acids, which are a great base for sauces and salad dressings. It is worth trying out cold-pressed linseed oil, famous for its valuable health-promoting properties, which has a proven effect of lowering the level of cholesterol in the blood while increasing a fraction of the beneficial HDL cholesterol. Another interesting addition to salads is cold-pressed sesame and black cumin oil, or peanut butter, which will give the salad dressing a distinctive scent and a unique aftertaste.

But what defines a healthy frying oil? Firstly, it should be resistant to high temperatures. Refined fats are also especially recommended for frying. This process consists of purifying the oil of substances that negatively impact our health and the overall quality of the oil. However, most importantly it does not affect fatty acids, and above all the omega-3 fatty acids which are essential for our health. Therefore, using refined oil for frying is certainly the best choice.

Oil for shallow frying – which one?

When deciding on shallow frying, which is usually a short-term process, the best choice would be refined oils that are rich in monounsaturated fatty acids. Rapeseed oil or olive oil are especially popular choices. On the other hand, fats rich in polyunsaturated fatty acids, such as sunflower oil, are an alternative often used in many households. However, it’s worth remembering to Replace the oil regularly after each frying.

healthy frying oil

Which oil to use for deep frying?

Oils used for deep frying must have high thermal stability. Recommended choices are therefore monounsaturated fatty acids, such as refined olive oil or rapeseed oil mentioned earlier, which is additionally characterized by a high smoking point temperature. This factor indicates the lowest temperature at which loss of valuable nutrients occurs, and when changes to the oil develop that are not beneficial to our health.

Another recommended choice for deep frying is the use of highly stable fats rich in saturated fatty acids. These include clarified butter and coconut oil which are gaining popularity. However, keep in mind that these are Saturated fats, which should be used in moderation on daily basis. Their share should not exceed more than 10 percent of the daily energy requirement.

Which rapeseed oil to choose?

So, when deciding which frying oil is healthy, it’s worth trying out good quality refined rapeseed oil, low in erucic acid and with a high smoking point temperature. Its unquestionable advantage is easy availability, as well as a neutral smell and taste that do not affect the aromatic characteristics of a dish. In addition, it is a very valuable Source of antioxidants, omega-3 fatty acids, and vitamin E, which gives it oxidative stability and makes it easy to store. It just needs to be stored in a cool and shady place.

Healthy eating

Liver-cleansing diet

The human liver is constantly exposed to harmful influence of toxins. It might be damaged by bad eating habits, medicines, impurities in food, viruses and bacteria. Still, the liver is the only organ in the human body that, when damaged, can Regenerate itself (even by 50 percent).

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An overloaded liver starts malfunctioning

In most cases (80 percent) Improper functioning and damages of this organ are caused by excess alcohol drinking. And it doesn’t matter if you drink 2 shots of vodka or 4 beers a day – that’s the same dose of alcohol. The cause of poor functioning of liver, Including its enlargement, might be steatosis. It has the ability of breaking down fatty acids, Converting them into fat and passing it further into the body. When there’s too much fat, though, like when it comes from food, the liver “gets fat”, enlarges and won’t function properly.

Steatosis also occurs with overuse of medicines, as they all eventually “pass” through the liver. Ailments can also be intensified by going on extreme weight-loss diets, especially the one-sided ones (like the cabbage diet, the protein diet) or prolonged fasting. So if you’re on a diet, for the sake of your liver you should make sure not to lose more than 4 kg a month. A liver works poorly when the daily diet lacks raw products rich in digestive enzymes and fiber.
A liver-cleansing diet can significantly help process of regeneration.

Liver – detoxification

A way to support the liver that will help free it from impurities, boost its regeneration, might be liver cleansing with a detoxification treatment. A full liver cleanse takes eight weeks.

The diet consists of replacing three bigger meals with smaller ones consumed 5 or 6 times a day. The meals should be fresh, not reheated. Products that require thermal processing should be steamed or cooked with a small amount of water under a cover. Frying should be Avoided. A good solution is braising food in water with added virgin plant oils or baking in a foil. It’s a good idea to include stale bread or toasts in the diet.

The products to eliminate from the daily diet should include:

  • dairy: milk, cheeses, cream, yogurts, butter, margarine, eggs,
  • red meat,
  • wheat bread,
  • sweets: sugar, jams, preserves, chocolate, cookies, biscuits, ice cream, salty sticks, roasted peanuts,
  • mushrooms (Including champignons),
  • alcohol,
  • coffee, strong tea.
liver-cleansing diet

A liver-cleansing diet should include, on the other hand:

  • vegetables: all kinds of greens, plus carrots, beets, bell peppers, tomatoes, turnips, potatoes,
  • grains: pea, lentil, rice, linseed, soy, walnuts, almonds, sesame, sunflower, oat and rice bran,
  • bread: dark, coarse-grained,
  • sweets: very low quantities of honey, molasses, halva,
  • fresh fish: sardines, trout, tuna,
  • fats: cold pressed oil, sesame butter, soy pastes,
  • soy milk,
  • leguminous sprouts,
  • fresh vegetable juices,
  • fresh and dried fruits.
Healthy eating

Is excluding sugar from our diet beneficial to our health?

Some scientists assume that carbohydrates, especially sugar, should not be eaten at all. However, will excluding carbohydrates benefit our health?

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A diet without sugars can have poor results

For example of excluding sugar, on one of the websites we found a “Sugar detox” plan. The concept of “detox” is in itself an absurd, because we cannot get rid of toxins through a diet – the liver, lungs or kidneys do it for us and this process can be only supported by a healthy diet and by limiting alcohol consumption.

1000 calories diet?

Some people willing to lose weight go for an even worse idea than a poorly balanced diet. Instead of providing their bodies with everything they need, they cut their daily meals by half, depriving themselves of important nutrients. As a result, there are “no calories” diets, usually based on a small amount of vegetables, eggs, and small portions of grilled meat. The effects may be Deplorable. Due to nutritional deficiencies, we will quickly notice hair loss or broken nails.

excluding sugar

Should we not eat sugar at all?

It is reasonable and even necessary to limit excessive amounts of sugar consumed. However, you should also remember that the more restrictive the diet, the harder it is to follow it. When we have to deny ourselves everything we like, we just wait until the new diet is over.

And yet we should always eat healthy. Dietitians or doctors do not recommend Draconian diets. In fact, they can lead to the yo-yo effect and make you gain even more kilograms, because upon returning to normal nutrition, the digestive system is adapted to different conditions.

Healthy Sugar substitutes

  • Raw fruit
    One of the most popular Sugar substitutes are raw fruit. Fiber and vitamins contained in the fruit have a positive effect on our health. The sweetest fruit is, among others, watermelons, apples, peaches and grapes. They can be eaten raw, added to dishes, and used in cocktails, juices and fruit mousses.
  • Dried fruit
    Dried fruit is another Sugar substitute that should be considered. Dates, apricots, figs, and raisins can be used in homemade cakes, porridge, pralines, or cocktails.
  • Xylitol
    Xylitol is a frequently used Sugar substitute that works great for people who have problems with too high glucose levels. In the stores you will find birch and corn xylitol. Xylitol is bactericidal, prevents caries, and has a positive effect on lowering cholesterol.
  • Stevia
    In health food stores, you will definitely find stevia – a plant that is a well-known Sugar substitute. Stevia is most often chosen by people on a diet, because it is a Natural sweetener with very low calorie count. What’s more, it is up to 400 times sweeter than sucrose.
Healthy eating

Chlorella – effect, properties and nutritional values of superalga

The Japanese love it, and they have a real flair about health and natural methods of treatment. NASA considered including it in the cosmonaut menu because of its strong regenerating properties. This unusual plant has the simplest structure in the world, yet it can work Wonders. Chlorella – that’s what we’re talking about – is a microalga that can solve a number of health problems. From poor Immunity to relieving the symptoms of serious diseases like Hashimoto.

Table of contents

A variety of nutrients in chlorella

Chlorella, as an alternative food source, has a high protein content (55-67%), contains 1-4% chlorophyll, 9-18% fiber, and:

  • polyunsaturated fatty acids: linoleic acid, alpha-linolenic acid, palmitic acid, stearic acid, oleic acid,
  • polysaccharides: starch, glucose,
  • dyes: chlorophyll, alpha-carotene, beta-carotene, lutein, zeaxanthin,
  • Vitamins: A, Vitamins from group B, C, E,
  • minerals: calcium, iron, iodine, phosphorus, magnesium, zinc, copper.

Chlorella – properties, application

The rich composition of chlorella makes it commonly used in the treatment of various ailments and diseases. Primarily, it is recommended to detoxify the body and get rid of heavy metals from it. The cleansing properties of chlorella are also the same ones that increase the body’s Immunity.

We will notice this effect the fastest. Thanks to the high dose of chlorophyll, beta-carotene and zinc, we will feel the power after a short time. These ingredients increase the resistance to harmful substances and parasites, which will directly link with our overall better mood.

Interestingly, during long-term supplementation with chlorella, the same ingredients will contribute to reducing the risk of cancer. Beta-carotene and chlorophyll stimulate T lymphocytes and macrophages, which protect us against the most dangerous diseases. Chlorophyll also has Antibacterial properties, which helps to balance the intestinal microflora, which in our body performs an extremely responsible function – it significantly affects the production of hormones and neurotransmitters.

What should we pay attention to when buying supplements with chlorella?

Chlorella is most often available in a form of capsules. It is important that the content of the package with the supplement is standardized. This means that the packaging should show how much chlorella and chlorophyll – its green dye, a single capsule contains.


Dosage is recommended by the manufacturer on the packaging and it depends on the content of chlorella in a single capsule. One can simply suggest that the more capsules we take per day, the less active ingredient in a single tablet. Chlorella can be taken Regardless of meals and should be taken with a glass of water so that the contents of the capsule dissolve well in the stomach.

Many sources suggest that for a supplement to be effective, chlorella should have a torn cell wall. Indeed, it makes sense, as chlorella as a plant has a cell wall made of cellulose.
Cellulose for digestion needs a cellulase enzyme but the human body doesn’t produce it. The cell wall thus remains intact, and the active ingredients contained in the cell don’t escape from it.

Tearing cell walls in the production process of a supplement can increase its bioavailability up to 80%, and damaged cell walls still show the ability to bind toxins in the digestive tract. It is worth buying supplements at the pharmacy and checking whether the product has been tested for the presence of undesirable substances.

Healthy eating

Health benefits of groats. Types of groats

In terms of nutrients, they surpass rice, pasta and potatoes – they make a rich source of protein, starch, vitamins. 100 g of cooked semolina covers nearly entire daily need for carbohydrates. Groats also contain a lot of minerals, mainly potassium which lowers blood pressure, iron which prevents anemia and magnesium which is beneficial for the nervous system and functioning of muscles (especially the heart muscle).

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Types of groats

According to the grain grinding criterion, there are following Types of groats:

  • out of wheat – semolina,
  • out of oats – oat flakes,
  • out of buckwheat – whole roasted buckwheat, unroasted buckwheat, ground buckwheat, Krakow buckwheat,
  • out of millets – millet groat,
  • out of corn – corn groat,
  • out of barley – unground barley, pearl barley, ground barley,

Higher nutritional value is present in whole groats – or hulled groats, as they maintain their aleurone layer, complete with larger amounts of proteins, vitamins B1, B2, PP and minerals, such as phosphorus, calcium and iron. The process of obtaining fine groats, which come from the grain endosperm, effectively lowers their protein, vitamin and mineral content. All that is left is the maintained caloric content, which is a result of presence of large quantities of starch. What are groats properties?


Buckwheat groat – it contains a substantial amount of protein (non-whole), vitamin B1, B2, and PP, minerals: phosphorus, calcium, iron, as well as fats and starch. Unroasted buckwheat has a higher value than roasted buckwheat, which loses about 50% of vitamins during the roasting process. The buckwheat groat and its variation, which is the Krakow groat, is recommended for those suffering from fragile blood vessels, varicose veins, or even hemorrhoids. Which is because they make a valuable source of magnesium and vessel-sealing vitamin P, which is called rutin.

Millet groat – in terms of nutritional value it is second to the buckwheat groat. It has slightly less proteins, vitamin B1, B2, phosphorus and fats. The amount of iron is the same as in the buckwheat groat. The millet groat, just like the corn type, can be consumed by people allergic to gluten. On top of that, it contains a lot of protein, and not much starch, is easy to digest and won’t cause bloating or ferment inside stomach. It has a lot of silicon which is good for the look of hair, skin, teeth or nails.

groats properties

Barley groat – contains lower amounts of protein, calcium and iron compared to the buckwheat and millet groats. Out of barley groats, the highest nutritional value is in unground barley. Barley groats contain soluble fiber, which lowers the blood cholesterol level. These are recommended for people suffering from cardiovascular diseases and hypertension.

Oat flakes – they match the buckwheat groat in terms of protein content, and their mineral content matches that of the barley groat.

Semolina – is the groat with the lowest nutritional value; it owes its culinary value, mostly in dieting, to its minimum fiber content and high caloric value.


Groats should be eaten generously by people suffering from hypertension, cardiovascular diseases, as well as those at risk of anemia (the millet and buckwheat groats contain iron, folic acid and vitamin E, which prevent anemia). The vitamins B contained in grains alleviate the symptoms of stress, support the functioning of the nervous system, enhance memory, improve the mood. It is also great for diabetics – groats contain a lot of starch, which gently raises the glucose and insulin level in blood. Cooking powdery or watery groats makes them easy to digest and therefore good for children, breastfeeding women and convalescents.


We shouldn’t overeat groats, though. That’s because they Contain a lot of phosphorus, chlorine and sulfur, which acidify the body, and eating a lot of coarse groats may be harmful to people suffering from gastric and duodenal ulcers. Groats should also be avoided by people with temperature, severe burns or cancer patients. Coarse groats irritate the intestinal mucosa and make it harder to obtain proteins from food, which are necessary for the body to recover, like after surgeries.