Coconut Milk

Due to its distinctive flavor and creamy texture, coconut milk can add a nice twist to coffees, protein shakes and desserts. Although it’s nowhere near as popular as other plant-based milk alternatives in the US, it retains a loyal fan base.  But how nutritious is this drink? And can it bring about any tangible health benefits?

Coconuts are well-known for their high saturated fat content. For decades, this nutrient has been linked to the obesity epidemic and a host of chronic diseases. However, recent years have seen a steep increase in studies(opens in new tab) challenging these findings, and even contradicting them.

If you feel confused, don’t worry. In this article, we’ll discuss the nutritional value and potential health benefits of coconut milk to help you decide whether it is the right plant-based alternative for you.

There are two types of coconut milk – canned and cartoned. Whilst they’re made out of the same ingredient, they differ in terms of consistency, nutritional value, storage ability and culinary uses.  READ MORE...

Detecting High Cholesterol

Cholesterol is an essential substance for the organism, however, when levels in the blood are too high, it can be a health problem. That is why it is appropriate to control its values on a regular basis.

Among other things, cholesterol is one of the most important lipids or fats found in the body. It is key for the formation of organ cell membranes and is also used as ‘raw material for the synthesis of sex and thyroid hormones; among other things.

Thus, when cholesterol levels accumulate in the blood they can be a major problem and constitute a risk factor for the development of different cardiovascular diseases, and can even lead to death.

Hypercholesterolemia is the term used to define high blood cholesterol values. Thus, the Spanish Heart Foundation warns that, as a general rule, having high cholesterol levels does not manifest itself through any symptoms.

In other words, to determine the existence of hypercholesterolemia it will be necessary to perform a blood test that shows the values of cholesterol and triglycerides.

In this regard, Dr. Carlos Morillas, head of the Endocrinology and Nutrition Section of the Hospital Universitario Dr Peset (Valencia, Spain), explains that «an analysis should be made with 12 hours of fasting in all persons over 40 years of age, or in case of presenting high cardiovascular risk at any age (less relevant fasting for LDL, but important for triglyceride values); and then a second check analysis in which secondary causes of this increase in cholesterol will be ruled out».

This is the only way to accurately determine the existence of high cholesterol levels and, if so, to establish a treatment to reduce them as soon as possible.
Reducing levels


In this sense, to reduce cholesterol levels, Dr. Morilla advocates establishing a healthy diet, such as the Mediterranean diet. That is, one that is low in saturated fats, cholesterol and trans fats.

Likewise, in this new dietary plan it will be advisable to limit the consumption of processed foods and red meat; at the same time it is advisable to increase the intake of fruits, vegetables and fish. Physical exercise is key to increasing HDL (good) cholesterol.  READ MORE...

Sugar Detective

No matter how well you eat, I can almost guarantee that sneaky sugar is making its way into your diet. But don't worry! Even the most health-conscious among us struggle to know everywhere sugar is hiding and how to be aware of it.

It also doesn't help that food manufacturers continue to spend major dollars convincing us that certain less nutritious foods are somehow good for us, slapping shiny health halos on their packaging to throw us off the trail. But you've got this—just keep this info in your back pocket the next time you head to the grocery store.

Learn to be a sugar detective

Knowing what to look for—on food labels, in the coffee shop line, and on the menu at your favorite local bistro—will go a long way toward helping you ditch sneaky sugars from your diet.

Of course, it's not always so simple. Many "healthy" yogurts you'll find at the store are loaded with about 15 grams or more of sugar—that's the same as swallowing 3 or 4 teaspoons of the sweet stuff. Likewise, countless "protein bars" are just glorified candy bars with some extra nutrients thrown in, plus a few other insidious ingredients that can mess with your gut.

The most important thing to remember as you try to decrease your sugar intake is that you're not powerless against its forces. When you lower your sensitivity to sugar, you can support metabolic balance and flexibility.  READ MORE

THE CHINA STUDY

                                                 

Conclusions of The China Study

1. American health statistics are scary. You may feel pretty fit, but the country as a whole is, well, not so great. The researchers spend a lot of time citing frightening stats on obesity, diabetes, and heart disease that point to the need for an American diet shake-up. Americans also pay more for health care than any other country—and don’t have better health to show for it. It’s probably the one section of the book no nutrition expert would argue with.

2. The conclusions are based on a lot of data. They’re not talking about one small study on mice. After years of controversial lab results on animals, the researchers had to see how they played out in humans. The study they created included 367 variables, 65 counties in China, and 6,500 adults (who completed questionnaires, blood tests, etc.). “When we were done, we had more than 8,000 statistically significant associations between lifestyle, diet, and disease variables.” They also incorporate a wealth of additional research data from other sources.

3. Animal protein promotes the growth of cancer. The book’s author T. Colin Campbell, PhD, grew up on a dairy farm, so he regularly enjoyed a wholesome glass of milk. Not anymore. Dr. Campbell says that in multiple, peer-reviewed animal studies, researchers discovered that they could actually turn the growth of cancer cells on and off by raising and lowering doses of casein, the main protein found in cow’s milk.

4. You should be worried about poor nutrition more than pesticides. The food you eat affects the way your cells interact with carcinogens, making them more or less dangerous, the authors explain. “The results of these, and many other studies, showed nutrition to be far more important in controlling cancer promotion than the dose of the initiating carcinogen,” they state.

5. Heart disease can be reversed through nutrition. The authors share the work of other respected physicians that they say supports their own data’s conclusions, and some of the most interesting are on heart disease. Caldwell B. Esselstyn, Jr., MD, a physician and researcher at the best cardiac center in the country, The Cleveland Clinic, treated 18 patients with established coronary disease using a whole food, plant-based diet. Not only did the intervention stop the progression of the disease, but 70 percent of the patients saw an opening of their clogged arteries. Dr. Dean Ornish, a graduate of Harvard Medical School, completed a similar study with consistent results. But hey, this is actually encouraging—heart disease can legit be reversed.

6. Carbs are not (always) the enemy. Highly-processed, refined carbohydrates are bad for you, but plant foods are full of healthy carbs, the authors say. Research shows that diets like Atkins or South Beach can have dangerous side effects. While they may result in short-term weight loss, you’ll be sacrificing long-term health.

7. Cancer isn’t the only disease plants can ward off. It’s not just cancer and heart disease that respond to a whole food, plant-based diet, the authors say. Their research showed it may also help protect you from diabetes, obesity, autoimmune diseases, bone, kidney, eye, and brain diseases. Are you getting that plants are pretty miraculous by now?

8. You don’t have to tailor your diet for specific health benefits. Eating healthy can seem segmented—broccoli will prevent breast cancer, carrots are good for eyes, and by the way, did you get enough vitamin C today? “Nutrition that is truly beneficial for one chronic disease will support health across the board,” the authors explain.

9. You don’t need to eat meat. “There are virtually no nutrients in animal-based foods that are not better provided by plants,” the authors say. Protein, fiber, vitamins, minerals—you name it, they’ve got it, along with major health benefits.

10. The takeaway is simple: Eat plants for health. “People who ate the most animal-based foods got the most chronic disease. People who ate the most plant-based foods were the healthiest,” the authors state. Whether you’re going vegan or not, they suggest putting as many plants on your plate as possible at every meal.