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Healthy eating

Glycemic index – what is it?

The glycemic index indicates how rapidly the Blood glucose level increases after consumption of a specific food. This unit is intended to help with food classification and the Prevention and treatment of diseases associated with carbohydrate metabolism disorders.

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What is the glycemic index?

The concept of the glycemic index (GI) was introduced by Jenkins and Wolever in the early 1980s, while the current version has been valid since 1998. Since then, the glycemic index has been defined as: the value of the area under the Blood glucose curve after 2 hours following the consumption of a specific product containing 50 grams of available sugars, which is to be related to the value of the area under the curve resulting from the consumption of 50 grams of pure glucose.

In this case, glucose is a specific standard with a GI of 100. It must be remembered that the GI is not a calorific value, which is a serious restriction and must be considered when preparing meals.

Why should diabetics eat products with a low GI?

Dieticians recommend that people with diabetes or insulin resistance should pay special attention to their meal contents and choose foods with a low glycemic index. Why is this so important? Products with a high GI are digested very quickly, which manifests itself in a high dose of insulin and a sharp rise in Blood glucose levels. After a short period of time, this situation Changes dynamically – glucose levels fall quickly, which causes another hunger attack, usually resulting in snacking. Repeated episodes of hyperinsulinemia over time may lead to the exhaustion of pancreatic insulin reserves, as well as intensify tissue resistance to this hormone.

glycemic index

Foods with a high GI are characterized by a high content of simple carbohydrates. A diet based on such products promotes weight gain and the development of obesity, which are among the main causes of diseases such as type 2 diabetes, hypertension and atherosclerosis.

What’s worth remembering?

It is very important for those who pay attention to the glycemic index value of individual carbohydrates to remember that heated products can change their GI value. For example, raw carrots have a GI value of 30, but once cooked they have a GI value of 85!
Many other factors influence blood sugar levels, such as:

  • The preparation and breaking down of the product – an example is the above mentioned raw or cooked carrots; also, the nuts chewed whole are digested differently than ground nuts. Small groats, e.g. pearl barley, have a higher glycemic index than coarse ones, such as barley groats. Boiled pasta has a higher GI than pasta that was cooked al dente.
  • Balancing meals – there are usually products with different compositions and different GI values in a meal (although there is a diet that only consumes products with low GIs – the Montignac diet).
  • The pace of eating – the quicker we eat, the more rapid is the increase in Blood glucose levels.
  • Fibre – also called a digestive tract vacuum cleaner. It significantly slows down carbohydrate metabolism.
  • Proteins and fats – a diabetic must remember that these significantly slow down the carbohydrate digestion process. Consumption of carbohydrates with high GI accompanied by fats will cause the rate of absorption of sugars from a meal to be slower.
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Healthy eating

Food preservatives – can we avoid them?

We are paying more attention to the labels of the products we buy. We want them to contain no Harmful artificial additives. We are particularly afraid of preservatives.

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What is food preservation?

Food preservatives are generally defined as additives that inhibit unwanted bacterial growth or chemical changes. You probably use food preservation on a daily basis without even knowing it. There are two categories of that: chemical and physical preservation. When you dry mushrooms or freeze meat, you use physical Method of protection.

Pickling is an example of Chemical protection, using vinegar. Modern distribution systems have resulted in the need to extend the shelf life of products. Consumer expectations about low prices, food safety and shelf life before consumption have a huge impact on the amount of chemicals intentionally added to food.

List of the most dangerous preservatives

Which preservatives require special attention because of their Harmful properties?

  • Nitrites can be identified by symbols from E-249 to E-252. In the food industry they are used, among others when pickling meats. Nitrites also prevent the production of botulinum toxin. However, it is worth knowing that they can lead to the production of nitrosamines, which are carcinogenic.
  • Sulphites in food have numbers from E-220 to E-228. Delivering them to the body with food contributes to severe headaches and the destruction of valuable vitamin B1.
  • Potassium benzoate, or E-212, consumed in excessive amounts leads to allergic reactions. It is mainly used in margarines and jams.
  • Benzoic acid, known as E-210, contributes to itchy rashes as well as irritation of the intestines and stomach mucosa. These preservatives are found, among others in soft drinks and beer.
  • Sodium benzoate, or E-211, may form carcinogenic benzene in combination with vitamin C. For this reason, it is considered extremely dangerous. How to avoid it? Look for E-211 symbol on labels of canned fruit, carbonated drinks, and vegetable preserves.
food preservatives

Natural preservatives

  • Garlic
    Fights microbes not only in the body but also in food. Adding it to meat products like sausages or dishes like sauces or soups will help keep them fresh longer.
  • Oregano and thyme
    Both spices are perfect for preserved raw meat. You can combine them with salt. This will prevent the growth of mold, fungi and bacteria.
  • Rosemary
    It contains over 20 strong antioxidants, including rosemary acid and carnosic acids, which prevent food from rotting. Recently, rosemary extract hidden under the name E-392 is used in the industry for preserving fats, meats, dietary supplements, breads, and soups.
  • Sage
    This is another spice with antioxidant and antibacterial properties. Many cultures use sage as a natural preservative for meat, sausages and cheese. Thus, if you expect a party, it is good to cover sliced ham or cheese with sage leaves to keep them 100 % fresh before your guests come.
  • Vinegar
    Acetic acid kills microbes and inhibits food spoilage. Added to your food will not only make it stay fresh longer, but also will add flavor. As an addition to dishes, balsamic and fruit vinegars are used, mainly apple- and the best vinegar is of course the Homemade one.
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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.

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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.
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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.
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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.

chlorella

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.

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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?

PROPERTIES OF GROATS

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, GET YOUR GROATS…

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.

MIND YOUR STOMACH

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.