Month: August 2019

2019 Best Workout Sandbag For Training

brute force sandbag

Best Workout Sandbags for 2019: Top 7 Products Reviewed

Description: Want to exercise at home but don’t know which workout sandbags to buy? Find out the best workout sandbags available in 2019 for training at home. Take your training routine to the next level with these amazing workout sandbags 2019 has to offer!

If you want to change up your routine, add weights or résistance or do some functional training you know you don’t have to visit the gym. Right! With the right program and tools like a sandbag you can reach your activity or fitness goals in the comfort of you own home.

And, assuming you’re just like most people, you probably get bored of doing the same thing over and over again,   If that’s true, we bet you’ll be glad to know there is a training option that will let you shake things up a little bit and still set you on the path of good health and fitness.

Furthermore if  you’re you are uncertain about where and how to start your fitness journey then, training at-home is your best deal. You should try out the sandbags, You will be surprise at how fun working out can be.

Workout sandbags are a great modern way of training. Also referred to as exercise sandbags, they provide a great alternative to using machines, dumbbell and barbells, in fact, they are essential for functional training.

So if you want to build strength and get physically fit, workout sandbags will make it easy for you to build muscle and burn fat. Yes, workout sandbags are the most remarkable training-tool innovation of the 21st century!

What is a workout sandbag?

Don’t be misguided by its name; a workout sandbag and a regular bag sand are not the same thing.

A workout sandbag is designed for training, which means it is durable and can handle regular lifting, dropping, carrying, and pressing, and all the aggressive training action you engage in while training at home.

Workout sandbags range from 50lbs (for beginners) to more than 200lbs (for professional trainers and heavy weight lifting).

Why you need workout sandbags?

Exercise sandbags are effective tools for getting fit. They offer a unique way of physical training, especially for those who want to engage in functional training.

Sandbags are particularly effective because they lack a consistent shape and their weight shifts constantly around with the bag. Therefore, training with them can activate the less commonly used muscles, and this benefit makes it an absolute alternative to using the gym machines.

Are workout sandbags all the same?

No, workout sandbags are not all the same; although, mostly they perform the same functionality.

There are many designs and models of exercise sandbags flooding the market. But they are different in quality and other characteristics that we will explore later on.

What is your budget? What are your exercise goals? What’s the most important thing in a bag? These are questions you need to ask prior to purchasing.

With our expertise on this subject, we took the initiative to create his comprehensive workout sandbags buying guide. I hope this makes your selection process easier.

Are you ready to upgrade your training routine with our selection of the best models of exercise sandbags you need to buy in 2019?

BUT, before we delve into that, we first need to bring you up to speed on the crucial factors you should consider when buying workout sandbags for training at home.

Buying Guide to the Workout Sandbags for Training at Home

There are some critical factors you need to consider when deciding to buy an exercise sandbag to ensure you have the best experience in your training sessions at home. You need to keep in mind the following factors:

Maximum weight:

Workout sandbags have a weight ranging from 50lbs to more than 200lbs. You need to buy one that is heavy enough for you to use it efficiently when training. Also, considering that you will outgrow the weight after some time, you will want to have an exercise sandbag that comes with interchangeable weights, and this will be the next factor we’ll look at.

Adjustable weights:

Some workout sandbags have adjustable weight, meaning you can manipulate the weight of the bag to match your ideal weight size.

Workout sandbags with adjustable weight will allow you to change weights to reflect your current strength and still not worry about outgrowing the weight.

Therefore, it is extremely important that you know your weight lifting limits so you can pick out the exercise sandbags that will work best for your training routine at home.

Grip and usability:

An effective workout sandbag should be easy to use. By that we mean the workout sandbag should have a surface that is easy to grip. Even though exercise sandbags are meant to be challenging, it should not be difficult to hold. Therefore, when deciding on a workout sandbag to buy, check if its grip and usability is ideal for your training sessions.

Waterproof:

One important workout sandbag feature that most people tend to ignore is whether the sandbag is waterproof. The best exercise sandbag should be durable, resistant to wear and tear, and more importantly, it should be able to withstand moisture.

A waterproof exercise sandbag will protect the sand from invasive elements. It should be able to keep the sand dry, and this will give you a good training experience.

The best material that is able to secure the sand from invasive elements is nylon, so consider purchasing only those models that are made of nylon, or any strong material such as vinyl that will protect the sand from invasive elements.

Cleaning options:

You need to check how easy or hard it is to clean the workout sandbag.

Considering that you intend to use the exercise sandbag outside, or in any environment for that matter; the bottom line is that the sandbag will eventually get dirty and will require cleaning. You would not want to go through a tough cleaning process, as this will affect your morale in using the exercise sandbag.

Therefore, you will want to buy a workout sandbag that is easy to clean, and one that does not get dirty easily. .

Amount of handles:

One feature you should never ignore is the number of handles the workout sandbag has.

Let’s be honest, an exercise sandbag with many handles is easy to carry and transport, as well as train with. Since the number of handles on a workout sandbag will dictate how easy it will be for you to transport & exercise with it, you should never ignore this feature. The bag is more versatile with more handles.

Price:

This is an important factor you need to seriously think about. What can you afford?

There are many sandbags targeting high end market, while there are those that are more affordable. It does not mean; however, that low priced exercise sandbags offer low value. Some workout sandbags will serve you well and still cost a fraction of what premium workout sandbags cost.

Warranty:

You are obviously spending a lot of money to acquire the workout sandbag; therefore, it would be best for you to protect yourself from unexpected accidents.

Even though most sandbags are marketed as ‘extremely durable’ or even boast of being waterproof, you can protect yourself from false marketing if you choose to buy only those training sandbags that come with a warranty. Even though a warranty will cost you extra, it means you will be protected in the event of an issue.

If you take your time to review these factors before deciding on the best workout sandbag to buy in 2019, you will be able to make an informed decision on the best sandbag that will suit your training needs at home.

You don’t want to spend your hard earned money on a sandbag only to regret that it is not serving you well. Therefore, consider these factors when out shopping for quality workout sandbags to buy in 2019.

Top 7 Best Workout Sandbags for 2019 Compared & Reviewed

PRODUCT BRAND BEST FEATURE PRICE RATING
Brute Force Heavy Duty Workout Sandbag Brute Force Sandbags Versatile $159.95 4.7/5
Garage Fit Heavy Duty Exercise Sandbag Garage Fit Durable $84.95 4.4/5
SKLZ Heavy Duty Easy Grip Super Sandbag SKLZ Easy Grip Handles $40.99 3.6/5
Rep Fitness Heavy Duty Workout Sandbag REP FITNESS Adjustable Weight $94.99 4.3/5
Synergee Heavy Duty Fitness Sandbag Synergee Warranty $34.95 4.0/5
Ultimate Body Press Workout Sandbag Ultimate Body Press Budget $49.95 3.8/5
Ultimate Burly Package Workout Sandbag Ultimate Sandbag Easy to Clean $97.97 3.9/5

1.    Best Versatile Workout Sandbag: Brute Force Heavy Duty Workout Sandbag

When planning to start training at home, you will want a workout bag that is versatile enough to allow for Cross Fit training and strength-endurance exercises. The Best Versatile Workout Sandbag: Brute Force Heavy Duty Workout Sandbag is that perfect training kit that will make working out at home an easy and enjoyable experience.

It boasts of an assortment of features, including 4 sets of flexible handles, adjustable weights ranging from 25lbs to 200lbs, and it’s versatile in terms of the different exercises it can be used for. You can use it for Crossfit workout, and it’s perfect for functional training.

In addition, it is extremely durable, and it holds well in any training environment. It is made of tough, high quality material to ensure that it lasts long. This training bag will not give in no matter the amount of slamming, tossing, beating, or dragging you put it through. It is one of the most reliable exercise sandbags on the market, and it’s no wonder Brute Force outfits every branch of the US Military, which is a testament of quality.

The Brute Force Heavy Duty Workout Sandbags are a fantastic choice and a must-have kit for training at home. It is our overall best pick for the top workout sandbags any training enthusiast should consider buying in 2019.

Brute Force Heavy Duty Workout Sandbag Best Features:

  • Versatile
  • Adjustable weight size
  • Durable
  • Warranty

2. Best Durable Workout Sandbag: Garage Fit Heavy Duty Exercise Sandbag

Let’s be honest, you don’t want to spend your money on a sandbag that won’t last long. You want a durable exercise sandbag for working out at home and if that’s the case, then the Garage Fit Heavy Duty Exercise Sandbag should be among your top choices.

Its outer shell is made of waterproof nylon cordura and reinforced nylon stitching. As such, it can withstand extremely aggressive workout actions without getting damaged or ripped. This particular model of exercise sandbag is built for durability.

That is not all, it comes with virtually all the features you would want in a workout sandbag for training at home. It has 7 handles all around the shell, which allow you to perform many effective sandbag training workouts. It has adjustable weights ranging from 30lbs to 120lbs, making it ideal for all fitness levels. You can easily manipulate the weight size to match your current training level, and it can be used for performing multiple workouts.

If you are looking for that workout sandbag that will last you years on end, then the Garage Fit Heavy Duty Exercise Sandbag would be a great choice!

Garage Fit Heavy Duty Exercise Sandbag Best Features:

  • Durable
  • Adjustable weight
  • Easy to maintain
  • Perfect for both beginners and experts

3.    Best Handles Workout Sandbag: SKLZ Heavy Duty Easy Grip Super Sandbag

To enjoy the best training experience, be it Cross Fit, fitness, toning or cardio routine, you need a workout sandbag that is easy to hold. The Best Handles Workout Sandbag: SKLZ Heavy Duty Easy Grip Super Sandbag is one of those unique designs whose handles allow for easy grasping and it is good for grappling. There are 6 handles, one on each side and 2 on one side. Although it may not be ideal for heavy lifters, its 6 soft grip handles make training easier, and you can also use it for aerobic exercises.

This training sandbag can help you build up your explosive power, and its easy-to-grip handle design makes it an effective kit for training both your upper and lower body. It also has adjustable weights with a maximum weight of 40lbs, and you can easily adjust it to your ideal weight size. You can easily adjust your workout routine to reflect your desired weight intensity for endurance and exercise.

Buying the SKLZ Heavy Duty Easy Grip Super Sandbag is a good investment in your athletic/training goals. Going by the positive reviews left by hundreds of training enthusiasts who’ve bought and used it, you will not be disappointment with this product.

SKLZ Heavy Duty Easy Grip Sandbag Best Features:

  • Easy to grip handles
  • Adjustable weights
  • Durable
  • Affordable

4.    Best Adjustable Weight Workout Sandbag: Rep Fitness Heavy Duty Workout Sandbag

All gym enthusiasts know that in order to get ripped and shredded, or gain the perfect physique, you need to push your boundaries with straightforward exercises and right weight size. Adjusting the ideal weight for training at home could be a challenge to many, but not anymore. Not when there is the Rep Fitness Heavy Duty Workout Sandbag for exercising at home.

This monstrous training kit comes with multiple fill bags, including (1) Large size ranging between 50-125lbs, and 3 filler bags. You can easily manipulate the weight size to match your current level. The fact that you can easily customize the weight size makes it an ideal exercise arsenal any training enthusiasts needs to have for working out at home.

In addition, it boasts of virtually all other features you would want in an exercise sandbag. For instance, it is loaded with 6 good handle straps for safety as well as for good grip. You won’t experience uncomfortable contact points with this training bag. Moreover, it’s durable considering that the outer shell is made of ultra-durable 1000D Cordura. It is also triple-stitched with nylon thread, and this protects leaks from ever occurring. Whether you are a beginner or professional, you will be able to enjoy a wide range of exercises with this training bag, including deadlifts, carries, squats, lunges, and even throws!

The Rep Fitness Heavy Duty Workout Sandbag is a good choice to make, and we recommend you buy it without any hesitation.

Rep Fitness Heavy Duty workout Sandbag Best Features:

  • Adjustable weight
  • Durable
  • Protective flaps

5.    Best Warranty Workout Sandbag: Synergee Heavy Duty Fitness Sandbag

If there is a sandbag manufacturer that gives you guarantee without any compromise, then it must be Synergee, makers of the Synergee Heavy Duty Fitness Sandbag. What they advertise is actually what you get when you buy this amazing training bag.

Durable design consisting of an ultra-durable outer shell made from strong, waterproof nylon Cordura. You can lift, toss, and slam it all you want, but it will rip. It’s also multi functional, and you can engage squat, press, drag, lunge, and run with it efficiently. It has adjustable weight, with the filler bags having a weight capacity of 15.5lbs each, and the Pro Sandbag weight ranges from 5lbs to a maximum of 40lbs. It is ideal for every level if athlete. It also comes packed with a training manual bearing 6 different exercises. What is more, if there is any issue with the product, such as an easy tear or leakage, then Synergee will send you a new one quickly and absolutely free! Yes, they offer the best guarantee hands down.


You no longer have to worry about spending your money buying a workout sandbag for training at home, because the Synergee Heavy Duty Fitness Sandbag offers you everything you would ever want in an exercise sandbag. And if it falls short of your expectations in as far as durability is concerned, the manufacturers will be more than happy to send you a new product without any hesitation.

You have two color options for this particular training bad; red and blue, whichever tickles your fancy you should buy. The Synergee Heavy Duty Workout Sandbag is a great tool to have for training at home.

Synergee Heavy Duty Workout Sandbag Best Features:

  • Warranty
  • Durable
  • Adjustable weight
  • Affordable

6.    Best Budget Workout Sandbag: Ultimate Body Press Workout Sandbag:

One of the most important factors you need to consider when shopping for a workout sandbag is the price of the product. However, you should note that low price does not always mean low quality. If you are frugal with your spending, it should not limit your chance of acquiring top-quality workout sandbags for training at home. If you’re working with a low budget, then you will want to check out the Ultimate Body Press Workout Sandbag that will cost you only $49.95.

It is extremely versatile, allowing you to engage multiple exercises for both the upper and lower body. The 15-40lbs exercise sandbag comes with 3 filler bags. It is also available in multiple sizes, and you have the option of using water or sand depending on your preference. Also, it has 7 handles for added grip. Furthermore, its body is made for strength, featuring 1050D Canvas that is double stitched for maximum durability. So you won’t have any issues of leakage with this particular model of workout sandbags.

Therefore, even without deep pockets, you will still be able to enjoy quality training sessions at home with the Ultimate Body Press Workout Sandbag. You will pay less for more value with this particular model!

Ultimate Body Press Workout Sandbag Best Features:

  • Extremely affordable
  • Option to use sand or water
  • Versatile
  • Portable

7.    Best Easy-To-Clean Workout Sandbag: Ultimate Burly Package Workout Sandbag

Whether you train outdoor or indoor, the fact is your workout sandbag will eventually need cleaning. The best kit that allows for an easy cleaning process is the Ultimate Burly Package Workout Sandbag.

Unlike other workout sandbags that are made of fabric, this particular product is made of high density vinyl that is used for boat building. This means it is extremely strong (durable), soft on your hands, and all it takes to clean it is just a wet cloth to wipe all the dust and dirt off. Furthermore, you won’t have a chance of leakage because vinyl has no pores. You will never have a difficult time cleaning your exercise sandbag, because the Ultimate Burly Package Workout Sandbag takes less than 5 minutes to get it all shiny and ready for the next training session.

It is designed with 7 handles, with end flaps on either side of the bag and two neutral grip handles. Also, with a weight range of 60-120 lbs, this tough sandbag is perfect for exercise and Crossfit. Each sandbag is accompanied with a training poster, training DVD, and an instructional booklet to show you how to start.

Furthermore, the makers of this amazing exercise sandbag have been in the game for more than a decade, which is a testament of their quality. Therefore, you are assured that you will get value for your money when you buy this must-have training tool.

 

Ultimate Burly Package Workout Sandbag Best Features:

  • Easy to clean
  • Made from strong, durable material
  • Multi functional

The Best Workout Sandbags for Training at Home: Final Advice

As you may have noticed, there are many options for you to pick when it comes to workout sandbags for training at home. We’ve presented you with the best of the best, and these exercise sandbags we’ve selected are guaranteed to give you the best workout experience at home.

Our number one pick is the Brute Force Heavy Duty Workout Sandbag that is a perfect training kit that will make working out at home an easy and enjoyable experience. Its assortment of features, including handles for safety, adjustable weights, and versatility, makes it an ideal workout kit every training enthusiast must have. If you are in the market for the best workout sandbags for training at home, look no further than the Brute Force Heavy Duty Workout Sandbag. It is our overall best pick for the top workout sandbags to buy in 2019.

 

 

12 Interesting Facts About Diabetes You Cant Ignore

Overweight guy injecting insulin

Diabetes is one of the medical topics that is constantly being researched. Every month dozens of new studies show us new aspects about the disorder that have never been reported before. As this body of knowledge keeps growing, it’s difficult to keep up with all these new findings. Yet, there may be one little finding that you miss that could have made the biggest difference in your condition.

A constant state of high blood sugar is the result of Diabetes Mellitus 2 (DM2). Your body cannot use the sugar that you eat the way it suppose to. Here a few reason why this occur .

1. Why Do I Have DM2?

There are many causes of type 2 diabetes. German doctors and researchers reported in 2018 in the BMC Med journal that it’s a loss of beta cell function that ultimately causes type 2 diabetes to develop. Lifestyle factors that result in a higher risk of beta-cell damage include the following:

  • sleep deprivation
  • ​air pollution
  • ​smoking
  • ​stress
  • ​depression
  • ​little physical activity
  • ​low socioeconomic status
  • eating too much process foods

Genetic predisposition partly determines whether or not you are susceptible to develop diabetes type 2 but two important drivers to this process are a sedentary lifestyle and poor diet. A poor diet creates vitamin and mineral deficiencies that result in poor nourishment to the internal organs, less oxygen in the arteries, poor heart and blood vessel function, more inflammation, and high levels of free radicals.

Researchers have found that those with insulin resistance, high levels of cholesterol, high blood pressure, gout, polycystic ovary syndrome, and women with a history of gestational diabetes (diabetes during pregnancy) are at greater risk to develop type 2 diabetes.

Many cases of T2DM could be prevented with lifestyle changes, report Harvard scientists, including maintaining a healthy body weight, consuming a healthy diet, staying physically active, not smoking and drinking alcohol in moderation.

On medical report from Lebanon links a vitamin D deficiency with the presence of type 2 diabetes. Another links the deficiency with the prevalence of peripheral neuropathy

2. Can Diabetes be Cured?  Can Diabetes be Cured in 21 Days? Can Diabetes be Reversed?

These questions are asked frequently – and rightfully so. Everyone should know what to do for diabetes so that they can live a better, more productive life.

Doctors in the UK reported that they have determined the mechanism to cure diabetes. They discovered it by watching what happened to the metabolic abnormalities of diabetics who had bariatric surgery. With bariatric surgery, the fat levels in the liver fall within days and normal liver insulin sensitivity is restored. At the same time, blood glucose levels return towards normal. It still takes several months to restore the insulin sensitivity of the muscle  but the continual loss of weight helps create the reversal of the diabetes.

The problem, they say, is when there’s a fatty liver. When this is present, there’s increased insulin secretion so that fat is still being deposited in the liver. As long as the fatty liver has not been there for a long time, this is reversible. When the insulin resistance in the muscle is eliminated, the whole problem of beta cell dysfunction is eliminated.  By curing the insulin resistance, you can get a cure for diabetes. If it takes bariatric surgery for some people to do this, it’s possible that a cure can occur. But even it its not cure, it can be reversed.

Diabetic researchers from Japan, Cincinnati, and Miami  have found that diabetes is reversible in animal studies when the immune system cells that attack the pancreas beta cells are suppressed. These T cells are suppressed by another type of cell called a monoclonal antibody. The scientists stated in their research that the treatment “can reverse new onset Type 1 diabetes.”

3. Can Diabetes Kill You?

Globally, the number of people with diabetes has quadrupled in the last three decades, reports Chinese researchers as well as Harvard researchers. Diabetes is the ninth major cause of death and it does kill people! About 1 in 11 adults worldwide now have diabetes and 90% of them have type 2 diabetes. The biggest epicenters for diabetes in the world are China and India.

Most patients with T2DM have at least one complication, and cardiovascular complications are the leading cause of morbidity and mortality in these patients. This means that many of them die from a heart attack or stroke.

However, it’s important to remember that complications such as kidney disease, fatty liver, cataracts, disability from peripheral neuropathy and others make the journey to the grave quite miserable.

4. How to Reverse Diabetes Permanently?

Although many studies show a temporary reversal of diabetes, none are currently showing a permanent reversal at this time – that we have found. This doesn’t mean that they are not out there; it simply means that we haven’t put in the hours it takes to track down all the studies. There are literally thousands of studies on diabetes.

The best results with patients who have type 2 diabetes has been to decrease weight to ideal body weight, exercise, eat a very healthy diet, and change all the rest of the lifestyle habits that contribute to causing diabetes. Being consistent in these habits has the most promise for reversing diabetes permanently.

5. How Long Does It Take for Hemoglobin A1c to Go Down?

In many studies, it’s common to see that Hemoglobin A1c levels fall with specific treatments. The amount of time depends on what type of treatment is given and how it works.

For example, in one study of 30 patients with type 2 diabetes, they received a treatment called EECP,which stands for External Enhanced Counter Pulsation. This is where cuffs are attached to the calves, thighs and buttocks and squeeze these muscles, pushing blood flow back to the heart. It clears out arteries from plaque, improves diabetes, creates new arteries for the heart, and increases blood flow to every organ. The patients received 35 treatments that were an hour long.

Even after 48 hours, there were changes of an 11% drop in Hemoglobn Alc. In 2 weeks, there was a drop in Hemoglobin A1c of up to 19.6%. This equates to a Hemoglobin A1c level that may be initially 7.0 falling to 5.69.or initially 8.0 falling to 6.1. The results were a drop of 14% that remained after 3 months.

6. What Foods to Eat For Diabetes

Foods and supplements that have been shown to improve blood sugar levels as well as diabetes include pomegranate, cactus fruit, cactus pads (nopals), beans, legumes, fermented foods, probiotics, cranberry juice, grapefruit juice, bell pepper juice, barberry juice, strawberries, blueberries, blackberries, omega 3 fats, beta-glucan supplements, magnesium supplements, vitamin D supplements, stevia, cherries, dietary protein, low glycemic index carbohydrate foods, bran, psyllium, acacia fiber, oats, nuts, sourdough bread, and quercetin supplements.

By no means is this list comprehensive!

7. What Foods to Avoid for Diabetes

The foods used to avoid when you have diabetes may be contradictory to what many dietitians tell their patients. This is unfortunate! Some will say that it’s okay to do sugar in moderation; but the problem is that it’s rare for a diabetic with a sweet tooth to do any sugar in moderation. Do you see the conundrum?

Sugar is one of the worst things for diabetics as it takes nutrients from the body and lowering nutrient levels only worsens diabetes. Specifically, B vitamins and minerals such as zinc and chromium are lowered when sugar is consumed.

Fried foods cause inflammation in the body, and inflammation worsens diabetes. Fried foods also increase free radicals in the body, which also worsens diabetes.

Foods with a high toxin load such as fruits and vegetables that have been contaminated with pesticides and chemicals increase stress on the body’s detoxification systems – and this can contribute to a worsening of diabetes.

Too many calories and too much fat can also worsen diabetes.

8. Can Exercise Reverse Diabetes?

Exercise can decrease body weight and therefore is one of the best things to do if you have diabetes. What the scientists have found is that to gain substantial health you need a minimum of 150 minutes of moderate or vigorous intense aerobic physical activity and muscle strengthening activities per week.

The positive effect of training correlates directly with the amount of fitness gained and lasts only as long as the fitness is sustained, say the researchers. No matter what age, you will benefit from exercise.

9. Which Exercise – Cardio or Weights – Will Help Diabetics?

Aerobic exercise – called cardio – plus lifting weights in  has been proven to be more beneficial for those who are obese than either activity on its own. Doing both keeps the muscle mass high in the body, as decrease of muscle mass leads to frailty. The cardio activity helps the body’s endurance level and improves the ability to burn fat and utilize oxygen. You need all of these benefits to get the most out of exercise.

10. Will Losing Weight Reverse Diabetes?

It’s common for dietitians and nutritionists working in weight loss clinics to see a direct response that is positive on diabetes with weight loss. Specifically, even a drop of 10% in body weight will improve blood sugar levels as well as cholesterol levels.

11. Can Diabetes Go Away without Doing XYZ?

Diabetes can be reversed by a number of treatments, lifestyle changes, and diet changes. Exercise can contribute to the process but it may not be enough to reverse the diabetes.

Thus, this question really becomes “what does my body need to make my diabetes go away? Is it enough for me to exercise? (most likely not) Is it enough to change my diet and correct my deficiencies of vitamins and minerals? Is it enough for me to change my sleep patterns?”

Whatever the lifestyle habits are that are contributing to the diabetes, changing them helps. However, you will have to find your own recipe for your diabetes reversal.

12. What Happens If Diabetes Doesn’t Go Away?

Diabetes that is not attended to will worsen. The excess sugar that is in the bloodstream deposits itself into the tissues, such as the eyes, the nerves, the kidneys, the blood vessels and the heart. No part of the body is spared; thus all types of health issues will manifest – and worsen in time.

Many diabetics have depressed immune system function as well, which contributes to an increase in infections that can lead to amputation, sepsis or even death.

The road of life for diabetics is not a happy one. Do whatever you can to reverse this disease so you can stay happy in life. It’s just not worth it to not take any and all action on your part to beat it. Don’t depend on your doctors; they don’t have enough time to coach you about health!

 

 

 


Sources

Zheng, Y., Ley, S.H. and Hu, F.B. Global aetiologyand epidemiology of type 2 diabetes mellitus and its complications. Nat Rev Endocrinol 2018 Feb;14(2):88-98.

Kolb, H. and Martin, S. Environmental/lifestyle factors in the pathogenesis of diabetes. BMC Med 2017 Jul 19;15(1):131.

Issa, C.M. Vitamin D and type 2 diabetes mellitus.Adv Exp Med Biol 2017;996: 193-205.

He, R., et al. Vitamin D deficiency increases the risk of peripheral neuropathy in patients with type 2 diabetes. Diabetes Metab Res Rev 2017 Feb; 33(2).

Fletcher, B., et al. Risk factors for type 2 diabetes mellitus. J Cardiovasc Nurs 2002 Jan;16(2): 17-23.

Taylor, R. Pathogenesis of type 2 diabetes – tracing the reverse route from cure to cause. Diabetologie2008 Oct; 51(10):1781-9.

Sardina, P.D., et al. Enhanced external counterpulsation  (EECP) improves biomarkers of glycemic control in patients with non-insulin dependent type II diabetes mellitus for up to 3 months following treatment. Acta Diabetol 2016 Oct;53(5):745-52.

Bednar, K.J., et al. Reversal of new-onset type 1 diabetes with an agonistic TLR4/MD-2 monoclonal antibody. Diabetes 2015 Oct;64(10)3614-26.

Villareal, D.T., et al. Aerobic or resistance exercise, or both, in dieting obese older adults. New Engl J Med 2017 May 18;376(20): 1943-55.

Francesconi, C., et al. Physical activity and exercise training in the prevention and therapy of type 2 diabetes mellitus. Wien Kin Wodherschr 2016 Apr;128 Suppl 2:S141-5.

 

4 Types of Blood Sugar Monitors You Can Use at Home

Woman checking glucose level with a remote sensor and mobile phone, sensor checkup glucose levels without blood. Diabetes treatment. Focus on background

Blood Sugar Test Devices

The World Health Organization predicts that the world-wide incidence of diabetes and other blood sugar-related problems will rise from 171 million in 2000 to 366 million in 2030.

For people with issues in blood sugar levels, keeping the blood sugar within normal ranges (not too low or too high) is a life-long challenge. New devices and methods to make the task easier are emerging rapidly with advances in technology. The days of routine finger pricking with lancets, a drop of blood and test strips can be replaced with blood sugar monitoring done instantly, at the comfort of your home.

The key to keeping your blood sugar within the specified normal range is to maintain a balance with your lifestyle, diet, physical activities, and medicines (as prescribed by your healthcare provider). An appropriate blood sugar monitoring device should assist you in understanding the link between your blood sugar, insulin, food, and exercise.

Below are the commonly used ways to check blood sugar values:

• Blood sugar testing patch
• Blood sugar test without blood
• Continuous blood sugar monitoring
• Glucose monitor

Let’s have a quick peek at each device.

BLOOD SUGAR TESTING PATCH

How They Work

This blood sugar testing method uses a non-invasive, adhesive patch which measures blood sugar through the skin, with no need for a finger-prick blood test. This technology potentially eliminates the need for painful, invasive tests to monitor blood sugar levels of diabetics or persons with blood sugar disorders. The patch doesn’t pierce the skin, but rather draws glucose out from the fluid between your cells across hair follicles. These are individually accessed through an array of miniature sensors that employ small amounts of electrical current. Blood sugar readings can be taken easily every 10-15 minutes over several hours.

Your blood sugar readings can then be conveniently sent and stored to your smartphone app, a monitor, or a wearable insulin pump that delivers medicine!

Are They Accurate?

According to the scientists who invented the technology, the system’s ability to measure blood sugar from small areas on hair follicles makes it highly accurate. Confirming the readings using blood sampling techniques may no longer be necessary. More research studies may be needed to support this claim.

Average Cost

The cost, however, can be expensive for those who lack insurance or whose insurance company doesn’t cover the patch system. The system, depending on the brand, can cost around $1,300 up to $3,000 per year for the average patient. With insurance, the typical patient needs to co-pay about $30-$50 a month.

PROS

• Effective- this novel system can effectively help both diabetics, and those at risk for developing the condition, make the right choices. That is, to either manage the condition or reduce the risk of developing the disease.
• Non-invasive- this painless method does not pierce the skin, eliminating the discomfort that is associated with the more conventional finger-pricking method for testing.
• Accurate- the technology may still require further evidence, but currently promises acceptable levels of precision and consistency, at par with other more expensive methods of blood sugar testing.

CONS

• Expensive- currently, many of the companies who provide the product to end-users are looking for innovations that can result in a more cost-effective version of the product.

BLOOD SUGAR TEST WITHOUT BLOOD

How They Work

This revolutionary system of monitoring no longer requires you to prick to obtain a reading but gives you a reading merely by scanning. It consists of a reader that displays your blood sugar (glucose) with each scan, and a small, water-resistant sensor that can be worn on the back part of the upper arm.

Are They Accurate?

Not all the time. A finger prick test using the reliable blood glucose meter may be required when the person is critically sick. These are the times when blood sugar levels change swiftly; hence may not be captured accurately by the sensor. When blood sugar levels are deranged or out of control, the system may not be the best option to use as the device may not measure blood sugar accurately. It is crucial, as in other devices, that when symptoms of low blood sugar (hypoglycemia) such as nausea, hunger, sweating, headache, dizziness, or trembling are apparent but the readings do not match, that another reading istaken. This preferably should be done using another method of monitoring blood sugar such as the glucose meter.

Average Cost

In major pharmacies in the US, the average price for the reader device which is purchased only one-time is $70. The blood sugar testing sensor, which can be used for 10-14 days, depending on the brand, costs about $35-$40. Most insured patients will pay roughly $40-$75 monthly for 14-day sensors.

PROS

• Comfortable to wear- the system has been designed to be painless, water-proof, and comfortable to wear even during bathing, exercising, showering or swimming.
• User-friendly- With each scan, you are informed of your current blood sugar reading, as well as your readings for the past 8 hours. An arrow appears showing the trend or direction of your blood sugar values.
• Discreet- You can run a scan in one second discreetly, even with clothes covering the sensor that you wear.

CONS

• Faulty sensors- Reviews show that some clients have reported that sensors may retire before the expected 10 or 14 days supposed lifespan.
• Delayed reading- The system may have a delay of 5-15 minutes in comparison with readings using the traditional glucose meter; so in a sense, the readings may be delayed.
• Allergic reaction- As with other products, some people may be allergic to the sensor and may experience signs and symptoms of skin irritation such as rashes, itchiness, redness, swelling, or blistering. It may be best for you to talk with your physician or pharmacist regarding alternative options to monitor your blood sugar levels.

CONTINUOUS BLOOD SUGAR MONITORING

How They Work

This device is also known as the continuous glucose monitoring (CGM) device can measure your blood sugar levels 24 hours a day. The device makes it possible to check blood sugar readings in (nearly) real-time, as well as track historical data. It is generally useful for people with on-going or continuous problems in regulating blood sugar levels. It is composed of a small sensor attached to a transmitter. Basically, the CGM allows individuals to know their blood sugar values, and importantly, the trends, using a smartphone or the receiver that comes with the system.

Are They Accurate?

According to research evidence, the accuracy of the CGM has reached a point where the replacement of the traditional self-monitoring blood sugar device is already feasible. However, to be consistently accurate for long-term, so that CGMs can completely eliminate the conventional blood sugar monitoring methods, effective factory calibration needs to be in place. Re-calibration checks will also be best. The accuracy of various reliable continuous blood sugar monitoring devices in the market, combined with innovations in user interface continue to provide persons with diabetes improved options in monitoring.

Average Cost

The up-front cost of the CGM device plus a transmitter battery which may need to be replaced in a year or so is from $1500 to$2,500 depending on the brand. For the whole system inclusive of the sensors, transmitter and monitor, prices vary significantly depending on the brand, and your insurance coverage. Typically, the CGM system should range from roughly $3,400 up to $4,800 in terms of annual cost (or from $670 up to $960 for individuals with 20% coinsurance).

PROS

• Informative- CGM provides people with diabetes or blood sugar issues valuable information on their blood sugar values, especially the trends or in-between measurements. It also allowed them to understand how particular food and activities affected their blood sugar readings over several hours.
• Effective management- CGM users have shown to limit or prevent low blood sugar (hypoglycemia) episodes and reduced their HbA1c levels to optimal levels.
• Security & confidence- most users claim that using a CGM device has enabled them to understand their blood sugar problems more. It has also given them confidence in managing diabetes and allowed them to achieve tangible targets.

CONS

• Sensor problems- Many reports signify that faulty sensors show inaccurate readings; also because the sensor measures blood sugar from the interstitial fluid and not the bloodstream.
• Over-reliance- Mishaps can occur when a user relies too much on the readings or recommendations of the device. Instead, individuals should learn to acknowledge how he or she feels and be mindful of symptoms at any given time.

GLUCOSE MONITOR

How They Work

Even if there are less invasive ways to monitor blood sugar, the most commonly used device of diabetics at home still is the blood glucose monitor. This reliable machine allows you to measure sugar (glucose) levels of your blood. This is done through the conventional finger prick using a lancet or finger-pricking device that comes with the system. The second step would be to use a test strip (connected to the blood glucose monitor) that should touch/absorb the blood from your finger. The glucose in your blood reacts with chemicals of the strip. Electrical current will then pass through the system and determine the level of blood sugar in your blood sample, providing numerical results in the glucose monitor within seconds.

Are They Accurate?

The currently available blood glucose monitors show acceptable precision based on vast research evidence. Experts claim that it is unlikely for minimal errors that have been reported to translate to clinical/significant errors in blood sugar management.

Average Cost

Glucose monitors tremendously vary in price depending on the brand and features you choose. For people without insurance, a unit can cost between $9 and $1,200. On average, blood glucose monitors can range from $20-$80. The test strips (specific to the blood glucose monitor being used) can cost about $100 per month. The small, thin needles called “lancets,” used to puncture the skin on your finger when checking your blood sugar can cost between $5-$22 per 100 lancets (depending on the features). For instance, some lancets are thinner and sharper, which can mean less pain during blood sugar testing.

PROS

• Precision & consistency- most glucose monitors in the market have a precision rate and consistent performance that stands out in comparison with other devices that measure blood sugar levels.
• Easy to find- local pharmacies would have test strips and lancets available, and compatible with most brands of glucose monitors.
•  Good data management app- the majority of glucose monitors can store historical data. You can easily browse or even print results to show your physician or healthcare provider.

CONS

• Expensive units- the most accurate and consistent glucose monitor units are relatively expensive
• Faulty test strips- reports show that some units have several test strips in the package that failed to show results or registered an “error” message on the glucose monitor
• Requires blood/may cause pain- this method of testing, although, generally accurate is invasive. That is, it requires being pricked, and may cause added pain or discomfort,especially to new users.
• Risk for infection- because this method requires puncturing the skin, infection can be a risk; especially without proper handwashing or if the materials that come in contact with the open skin are not clean.

Final Note

Whether you are a diagnosed diabetic, or at high risk for the condition, your blood sugar is an essential measure of your health. Too much sugar in your blood is a common factor among the different types of diabetes. If you’re struggling with blood sugar control, you are not alone! With modern technology and tools, you can take the right steps to control your blood sugar and prevent severe complications. It will help you feel your best even with diabetes or other blood sugar-related problems.

What is Macadamia Nut Oil Used for?

Uses for macadamia nut oil

Macadamia nut oil is an oil derived from the macadamia nut. Macadamia nuts, also known as the Queensland nut, formerly come from Australia, but they are currently commercially grown in Hawaii. The nuts are not picked from the tree, but they are known to be fully ripe when they fall on to the ground. It takes the trees about 10 years to fully harvest and produce the macadamia nut. When this happens, a fully developed tree can produce about 65 pounds of nuts per year. In Hawaii, the nuts are harvested all year round, while in Australia they are harvested once a year. With this said, the majority of the macadamia nuts that we consume in oil or otherwise come from Hawaii. They were introduced to Hawaii in the late 1800s by William H. Purvis, who was a sugar plantation manager. He then developed Hawaii’s first commercial macadamia nut farm.

What is Macadamia Nut Oil Used for?

Macadamia nut oil has several uses inside and outside of the kitchen. Here are a few reasons to go pick up a bottle today

Cooking

Macadamia nut oil can be used for several styles of cooking such as grilling, roasting, sautéing, deep-frying and stir-frying. It has an excellent smooth buttery flavor and can be a good base for salad dressing or vinaigrette. It has a high smoke point and monounsaturated fat content, which makes it a great alternative for frying. The smoke point of macadamia nut oil is higher than even olive oil. The monounsaturated fat makes it very heat resistant and helps the oil to avoid oxidation.

Baking

You can also use macadamia nut oil as an alternative to butter in baking. It adds excellent flavor that butter just doesn’t have and it offers greater health value. The high smoke point will help it to survive the heat involved in baking. It is a fantastic alternative to coconut oil because I am sure you don’t want that coconut taste in everything that you bake.

Skin Care

Macadamia nut oil boast excellent benefits to your skincare. The oil contains an essential nutrient known as Selenium that not many foods carry. Selenium is an antioxidant that keeps inflammation low, prevents skin infections, and fights free radicals. Macadamia nut oil also has an extreme amount of fatty acids, including, palmitoleic acid. Palmitoleic acid moisturizes the skin and negates the appearance of dry skin, as well as assisting in repairing damaged skin cells. Macadamia nut oil also contains oleic and linoleic acids. Oleic acid is an anti-inflammatory and is very beneficial to sensitive skin. Linoleic acid keeps the skin hydrated by helping to maintain the skin’s barrier. Finally, it is rich in omega-3 and omega-6 fatty acids. Macadamia nut oil has the perfect balance of these two fatty acids, which do wonders for the skin.

Hair Care

Macadamia nut oil contains fatty acids that strengthen your hair follicles. This also smooths the hair and gives it a luxurious shine. The oil has antioxidants that help the hair to maintain during exposure to the environment. It is particularly great for curly hair because it keeps the hair moisturized and locked in with the oil’s natural protein.

How is Macadamia Nut Oil Made?

Macadamia nut oil is made through the extraction process. You need an extraction machine in order to make it, so, unfortunately, there isn’t really a way to do it yourself (unless you own an extraction machine). With an extraction machine, you simply need to put a few pounds of the nuts in the machine, and it will take care of the rest. It will crush the nuts and push the excess out of the back. Just be sure to place a jar under it to catch the oil. Macadamia nut oil has a great shelf life at about 2 years after it is opened before it becomes rancid. It also does not need to be refrigerated.

Refined vs. Unrefined

 The difference in refined and unrefined oils, all depends on the process in which it is made. Unrefined oils are cold-pressed oils that have not been bleached or deodorized. While unrefined oils include oils such as raw, pure, virgin, or extra virgin oils. This is determined by how many times the materials were pressed to extract the oil. Extra virgin oil means that the oil was removed after the first pressing. If your oil doesn’t taste like the product it was derived from, then you have a refined oil. Unrefined macadamia nut oil is made through the cold-pressing process. It has a goldish-yellow color with a nutty flavor and scent. Refined Macadamia nut oil is extracted after the first press and is much lighter in color. Additionally, it does not have a strong taste or aroma. Unrefined macadamia nut oil is the healthier option because it retains all of its nutritional value as well as the flavor.

Nutritional Value

Macadamia nut oil has several nutritional benefits. It has one of the highest levels of monounsaturated fat amongst oils, which lower your harmful cholesterol levels. This reduces your risk of heart disease. The presence of antioxidants prevents free radicals from roaming free in your body. This decreases the risk of cancer in certain parts of the body. The vitamin E content also plays a vital role in reducing the risk of cancer, neurological, and cardiovascular diseases.

Nutritional facts

One tablespoon of macadamia nut oil contains:

  • Calories: 120
  • Total Fat: 14g
  • Saturated Fat: 2.5g
  • Polyunsaturated Fat: 0.5g
  • Monounsaturated Fat: 11g
  • Cholesterol: 0mg
  • Sodium: 0mg
  • Potassium: 0mg
  • Carbohydrates: 0g
  • Dietary Fiber: 0g
  • Sugars: 0g
  • Protein: 0g

What is the Smoke Point of Macadamia Nut Oil?

The smoking point (burning point) of an oil is the temperature in which the oil begins to smoke. When cooking with oils, you must be very wary of the smoking point. If you allow the oil to burn, it will ruin its flavor and nutritional value. The smoke point for macadamia nut oil is 390-degrees Fahrenheit. This makes it suitable to fry with.

Substitutes for Macadamia Nut Oil

 Olive Oil – Olive oil can be used as a substitute for macadamia nut oil in most recipes. If you are using it in a method that requires high heat, then use regular or light olive oil. If not, then you should go for extra virgin olive oil. Extra virgin olive oil has a pleasant fruity taste to it. Extra virgin olive oil is an excellent choice for salads and pasta.

Coconut Oil – Coconut oil boasts a lot of the same benefits that are found in macadamia nut oil. It has a high enough smoke point to cook with and is beneficial in hygiene. However, it is not as high in monounsaturated fat as macadamia nut oil. I would keep this in mind when attempting to fry with it.

Avocado Oil – Avocado oil boast one of the highest smoke points amongst all oils. This makes it an excellent alternative to cooking with macadamia nut oil. Its nutritional value is on par with macadamia nut oil, and it can also be used for skin and hair care.

Is Macadamia Nut Oil Healthy?

Macadamia nut oil is definitely one of the best oils on the market. It can be used for health as well as hygienic purposes. It improves cholesterol, has several antioxidants, and is very shelf-stable. Combine this with its healthy balance of omega-6 and omega-3, and you have a pretty healthy oil. Hats off to Hawaii.

Mustard Seed Oil Uses You Should Know About

mustard seed oil

Mustard Seed Oil Benefits: Everything There is to Know About It

Mustard seed oil is a type of oil that comes straight from mustard seeds. It contains fatty acids and is commonly found in glass bottles at relatively affordable prices. Depending on the brand and the size of the bottle that you need to get, it is possible to find mustard seed oil for less than $10. The oil is often used by different people in quite a few different ways. If you would like to know more about the oil, including what it is used for and how it is made, continue reading to gather all the information you are going to need to know.

Composition of Mustard Seed Oil

The mustard seed oil has a fatty composition. Because it contains so many fatty acids, including oleic acid and erucic acid, humans tend to have a tough time digesting it. In fact, most bottles of mustard seed oil will contain up to 28 percent of oleic acid, 40 percent erucic acid, and nine percent linolenic acid. While it is not that easy to digest, many people still cook with it and use it as an ingredient when preparing different foods.

Uses for the Oil

There are plenty of different ways for people to use mustard seed oil because of all the different mustard seed oil benefits.  The natural and affordable oil is easy to find and great to have at home because you never know when you might need it. For example, you could use it to get relief from pain, get rid of chapped lips, or even keep your teeth cleaner and healthier by oil pulling it with. These are some of the ways in which mustard seed oil can benefit different people:

1. Topical Ointment to Relieve Pain

The fatty acids and magnesium in mustard seed oil are known to help relieve unwanted pain. If you are struggling with a sore back or arms and legs that hurt, you might want to apply the mustard seed oil directly to your skin. Many arthritis sufferers choose to use mustard seed oil as a natural way of relieving their pain and increasing their comfort while they are at home.

2. Topical Ointment for Dry Lips

Struggling with dry lips and not getting much relief from your traditional tube of lip balm? Apply mustard seed oil to the lips twice a day to keep them soft, smooth, and healthy. By applying the oil regularly, you are moisturizing your lips and getting rid of the dead skin that would normally cause your lips to become chapped. One of the mustard seed oil benefits is that it works perfectly at hydrating the skin and preventing dryness.

3. Natural Method of Keeping Insects Away

Some insects cannot stand the scent of the mustard seed oil, including mosquitoes. Because they do not like the scent, they will typically avoid any area where they can smell even the slightest hint of it. If you want to keep mosquitoes and all other insects away from your home when you are sitting on the front lawn or out in the backyard, have some mustard seed oil around you and you will be able to naturally repel those annoying insects with ease.

4.Oil Pulling

Many people enjoy oil pulling because of the health benefits. It can leave teeth cleaner, eliminate plaque buildup, and even prevent cavities from forming. While there are different types of oils that may be used during the oil pulling process, the mustard seed oil is one of the oils that people can use when they want their teeth to look white while feeling healthier. You can swish it around in your mouth for several minutes at a time, spit it out, and repeated the process on a daily basis to achieve great results. Oil pulling is even believed to help combat chronic bad breath.

5. Natural Anti-Aging Serum

When you are looking for a simple and affordable way to naturally avoid the signs of aging, the mustard seed oil is the perfect solution. It is a natural product that is a great source of vitamin E, which is perfect for those looking to keep the skin healthy while preventing wrinkles from developing. Not only can you use it as a natural anti-aging serum, but you can also apply it to the skin for protection from the sun and use it as a cleanser to get rid of excess dirt and oils from the face.

6. Natural Treatment For Dry Hair

When dealing with dry, dead hair, you might want to apply mustard seed oil as a natural conditioning mask. After you have washed your hair with shampoo in the shower, apply the mustard seed oil from the roots of the hair to the ends of the hair. Make sure to massage it into your scalp, too. It will keep the scalp clean and free of dry patches while adding moisture and hydration to the hair. You can leave it in your hair for 10-15 minutes before rinsing it out with cold water. The mustard seed oil should make your hair look much healthier and shinier than it looked before without all the excess frizz and dryness.

While many people would use it as deep conditioning treatment during a shower, you can also use it as a leave-in conditioner. If you are going to use it as a leave-in conditioner to keep your hair smooth throughout the day, make sure to only apply a small amount of the oil to the hair. Applying too much of it could leave the hair looking greasy.

Nutrition Facts

A single tablespoon of mustard seed oil contains a total of 124 calories, 14 grams of fat, and 1.6 grams of saturated fat. One cup of the oil contains 1927 calories, 218 grams of fat, and 25 grams of saturated fat. As you can tell, it is loaded with lots of calories and should only be used in moderation when used for consumption.

How Is It Made?

The mustard seed oil is made from mustard seeds. The process of making the oil involves extracting the seeds and then grinding them up and mixing them with a carrier oil, such as almond oil or even coconut oil. The ingredients are typically boiled together, poured into a container to cool down, and then bottled up before being sold to the public. The process of making mustard seed oil is quite time-consuming and it requires a lot of effort, which is why most people choose to simply purchase it from the store instead of attempting to make it on their own at home.

What Is the Smoke Point?

The smoke point of the mustard seed oil is approximately 480 degrees Fahrenheit.

Can You Cook With It?

It is possible to cook with mustard seed oil. In fact, because it has such a high smoke point, many people like to use this oil when they are deep frying different types of foods. Although it comes in handy for those looking to fry up different types of meats and vegetables, it is something you can use as an added ingredient to add even more flavor to certain foods that you are preparing. Some meals call for a teaspoon or two of mustard seed oil for flavoring purposes.

Side Effects

Although mustard seed oil is beneficial for plenty of different reasons, it is important to use it in moderation. Consuming too much of the mustard seed oil could cause you to experience various uncomfortable side effects, including diarrhea, dizziness, and trouble breathing. Although it is fine to use in small amounts, using too much of it could eventually cause problems for you, so always make sure to watch how much of the oil you are using when cooking or preparing certain dishes.

Is It Healthy?

Mustard seed oil is healthy when it is used in the right way. The mustard seed oil benefits are tremendous. While you should not consume too much of it, you can use it for a lot of other reasons that do not involve consuming it or digesting it. It is good for the hair and scalp because it can prevent dryness, keep your hair hydrated, and even encourage your hair to grow in much faster. It is good for your skin because it hydrates and cleanses the skin while acting as a natural source of vitamin E to keep the skin from aging. The organic oil is healthy in a lot of ways and that is the reason why many people are currently using it.

Now that you have learned a lot more about mustard seed oil benefits, you might want to think about picking some up from the store. It is easy to find mustard seed oil at health stores, some grocery stores, and even on different websites. Because you can easily find it for a great price, do not be afraid to stock up on the mustard seed oil because it could come in handy for you when you want to have healthy skin, improve the condition of your hair, or even keep your teeth clean. You might even want to use it when you are in pain and need some natural relief without taking traditional medication.

Worst and Best Oils For Frying Your Favorite Foods

fry chicken

Cooking Oils For Frying

There are so many different kinds of cooking oils with various benefits and drawbacks. No two oils are exactly the same. Each one is suited for specific recipes, and some are even best for cosmetic purposes. Therefore, before selecting a cooking oil, you should be aware of the properties of the oil that you are using.

The best frying oil isn’t necessarily the best oil for baking. There are a few particular factors that makes one stand out above the rest. If you are not familiar with these factors, you can ruin your meal, along with health. Fried foods don’t have to be bad for you. It all depends on how they are prepared, and how much you consume,  and a major factor  is the type of oil that is used. Here are a couple of characteristics to look out for when choosing your oil for frying.

 Smoke Point

The smoke point is crucial when choosing an oil to fry with. The smoke point is the temperature that the oil breaks down at. At that point, the oil will begin to produce toxic properties that you should not consume. This is because the oil is becoming more oxidized. When an oil has a higher smoke point, the food cooks more quickly and absorbs less of the oil. This is much better for your health. When frying foods, the temperature usually is between 350 to 375-degrees Fahrenheit. The oil that you use needs to have a smoke point that is higher than this. If you fry with an oil that has a low smoke point, you will also lose most of the nutrients that the oil has to offer. As well as kill the unique flavor of the oil. You can tell when you are overheating an oil by the fumes that will begin to rise. You will literally see your nutrients go up in smoke.

 Kinds of Fat

There are good fats, and there are bad fats. I am sure you’ve heard this before. Saturated fats and trans fats can raise your cholesterol. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your calorie intake. Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Other factors may include heart health, risk of cancer, and obesity.

5 Healthiest Oils for Frying

 Olive Oil

Olive oil very high in monounsaturated fat and it has high resistance to the oxidation and hydrogenation that occurs when cooking in high temperatures. These are the processes that turn many oils into trans fats. Monosaturated fats don’t have this problem because they are very heat resistant. It would take several hours to get to this point with olive oil. You want to try and get extra light olive oil for the best effect. Olive oils smoke point is between 390 to 470-degrees Fahrenheit, depending on what kind is used. This is certainly not amongst the highest smoke point of oils on the market, but it is high enough to get the job done. Unfortunately, you may lose some of the flavors in olive oil when using it for frying. However, it is a small price to pay when compared to the benefits.

 Avocado Oil

Similar to olive oil is avocado oil. Just like olive oil, it is very high in monounsaturated fat but does have some saturated and polyunsaturated fats in the mix. This means that it has heat resistant properties. Its smoke point is much higher than olive oil at 520-degrees Fahrenheit, which means it will hold its nutty flavor quite admirably. If you find a naturally refined avocado oil, then you are good to go. Avocado oil is rich in Oleic Acid, which is a heart-healthy fat. It helps to regulate cholesterol levels and has glutathione, which boost the immune system. It also enhances the absorption of the essential nutrients due to the presence of carotenoids. Combine these factors with its versatility, and it is easy to see why avocado oil is one of the best oils on the market, but keep in mind it is relatively expensive.

Peanut Oil

Peanut Oil also goes by the name groundnut oil. It has an underwhelming taste, which makes it suitable for a variety of dishes. It also doesn’t absorb the flavor of the foods cooked in it. This is good because you can fry several different items in it and not worry about the taste carrying over between dishes. Its smoke point is relatively high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not as heat resistant as the oils mentioned above, which makes it vulnerable to oxidation. Peanut oil boast benefits to heart health, blood flow, and cholesterol.

 Palm Oil

Palm oil mainly consists of saturated and monounsaturated fats. This means that it is very heat stable and does not experience oxidation easily. It has a high smoke point of 450-degrees Fahrenheit, which makes it excellent for various types of cooking. Like peanut oil, it has a neutral taste that isn’t overbearing. However, to be safe, I recommend finding a naturally refined palm oil. If you are concerned about the environment, it may not be the oil for you. Palm oil production is said to be very harmful to the planet. Aside from that, palm oil is beneficial in preventing cancer and boosting energy levels.

Coconut Oil

Coconut oil may be your best overall choice when frying. Studies have shown that you can fry in it for over 8 hours without oxidation. The monosaturated fat contained in it makes it very heat resistant, and it has a high smoke point at 450-degrees Fahrenheit. Coconut oil also boasts various health benefits such as a boost in good cholesterol, aiding in liver health, boosting energy, losing weight, and it is great for diabetics. However, you may need to try a few kinds to find the right fit. Coconut oil has been known to leave a bit of a coconut taste to foods cooked with it. This may be a good or bad thing, depending on whether you like coconuts.

It should be noted that lard, tallow, and ghee are also excellent to fry with. In ways, they are a better alternative to oils. However, the health value depends on how the animal was raised. Grass-fed versions of these are ideal and can make for a delicious substitute.

5 Unhealthiest Oils for Frying

Canola Oil

Canola oil does have a moderately high smoke point at 400-degrees Fahrenheit, which is high enough to fry with. However, canola oil is highly and unnaturally refined. This decreases the nutrients that are typically found in canola oil. While it is possible to find unrefined canola oil, the refined versions are the ones mainly on the market. These canola oils have been linked to a higher risk of heart disease and increased inflammation. Overall, canola oil isn’t quite as bad for frying as some of the other oils that will be mentioned in this list.

Soybean Oil

Soybean oil has a smoke point of 450-degrees Fahrenheit. Soybean oil like canola oil is highly refined and goes through the bleaching and deodorizing process, which does not make for a healthy oil. Soybean oil is high in polyunsaturated fat, which makes it prone to oxidation. This makes it a poor choice when frying. Soybean oil is a popular oil used in fast-food restaurants and has been heavily linked to obesity.

Sunflower Oil

Sunflower oil is generally known as a heart-healthy oil, and it has a high smoke point at 450-degrees Fahrenheit if it is refined. However, when used for frying, many of its healthy components are neutralized. This is because it lacks stability in a frying situation. As said before this makes it easily oxidative. Unrefined sunflower oil is simply not suitable for frying with a smoke point of only 225-degrees Fahrenheit. Sunflower oil is also amongst the most carcinogenic of all the oils. So, I would be careful with this one.

Hemp Seed Oil

Hemp seed oil has a low smoke point at 330-degrees Fahrenheit. This already makes it inefficient in frying, which requires at least 350-degrees Fahrenheit. Hemp seed oil is at its best when used as an addition to salads or yogurts and really shouldn’t be used for cooking at all. If used for frying, you will lose all of its nutritional value, and it will be prone to oxidation.

 Grapeseed Oil

Grapeseed oil has a high smoke point at 420-degrees Fahrenheit. This would appear to make it a good oil for frying, but that isn’t the case. Grapeseed oil is high in polyunsaturated fats, which have a terrible reaction with oxygen at high heat levels. The fat forms free radicals, which are unstable atoms that cause cell damage. When using grapeseed oil, stick to baking.

Temperatures to Fry Your Favorite Foods

  •  Fish – 375-degrees Fahrenheit
  • Shrimp – 350-375-degrees Fahrenheit
  • Chicken – 350-375-degrees Fahrenheit
  • Eggs – 160-degrees Fahrenheit
  • French Fries – 325-degrees Fahrenheit
  • Doughnuts – 375-degrees Fahrenheit
  • Best Oil to Fry Foods

Best Oil to Fry Your Favorite Foods

  • Fish – Canola Oil/ Lard
  • Shrimp – Peanut Oil
  • Chicken – Peanut/ Canola Oil
  • Eggs – Canola Oil
  • French Fries – Vegetable Oil
  • Doughnuts – Safflower Oil

Pan Fry vs. Deep Fry

​Pan frying has the same effect as deep frying, besides a few minor differences. There is a bit less of the crispy texture when pan frying and this is due to less oil being used. This is a positive thing for your health, due to less oil being soaked into the food. You will need to flip the food in a pan fry, so it can cook all the way through. This isn’t necessary in deep frying because the food is fully submerged in oil. Due to this fact, pan frying requires more attention than deep frying. Overall, the temperature and oils used are exactly the same in pan and deep frying. The only difference is in the result.

Closing Thoughts

When using oils for frying, it is a good idea not to reuse the oils or keep at high temperatures for too long. This will increase the chances of free radicals and trans-fat formulating by oxidation. Fast food restaurants often reuse their oils for several hours, which is one of the many reasons it is so bad for you. Frying food does not need to be overly bad for you. Although I still wouldn’t suggest eating them several times a week. This can be an excellent guide to eating good and safe at the same time.

 

 

 

 

 

 

 

What Are Good Carbs?

In recent years, carbohydrates (often called carbs) have been getting bad publicity. But are carbs really bad for you? Yes and no. Research shows that choosing the right types can actually aid in letting you achieve your desired body weight, and boost your health.

The Real Deal with Carbs

Carbohydrates are one of the three primary energy sources, in addition to protein and fat. According to the Institute of Medicine, carbs are essential macronutrients composed of units of sugar and should comprise about 45-65% of your diet. Carbs come in two types: simple (e.g., milk, honey, juice, fruit) or complex (starchy vegetables, fiber, grains). Complex carbs are the kind you want to have in your diet. They are basically long chains of simple carbs (or sugars).

Good sources of complex carbs include:
• Whole grains – oats, brown rice, wheat, barley, buckwheat, quinoa, amaranth
• Fruits – oranges, apples, pears, grapefruit, strawberries, plums, berries, dried fruits
• Vegetables – potatoes, corn, carrots, cabbage, cauliflower, zucchini, dark greens, asparagus, corn
• Legumes – lentils, kidney beans, pinto beans, chickpeas, split peas

Simple vs. Complex Carbs

When you’re planning the carbohydrate component of your meals, you should focus on complex carbs because these have been processed minimally. Moreover, these will be more beneficial to your body than simple carbohydrates for the following reasons:

• Rich source of vitamins & minerals- complex carbs provide you with loads of fiber, B vitamins, and minerals. These include magnesium, iron, and selenium, which can help you achieve optimal health and longer life!
• Blood sugar friendly- the body digests these long chains of carbs relatively more slowly, which results in more stable blood sugar levels.
• Staves off hunger- these good carbs provide you the fuel you need over more extended period.
• Longer satisfaction- these fill the stomach faster and will leave you feeling satisfied for longer.

Know Your Carbs

The different types of carbs will have varying properties, including their degree of sweetness, rates of digestion, and absorption rates by the body. Complex carbs, for instance, will have three to several thousand sugar units. Hence, it takes the body longer to digest them.

Let’s explore the differences between the various types of carbohydrates, so you’re better equipped to make the right choices for your diet.

Simple carbohydrates – can release energy instantly, and have a simple structure, composed of one or two units of sugar only.

These come in 2 types:

1) Monosaccharides are single sugar carbohydrates, which include fructose (fruit sugar), glucose (blood sugar), and galactose
2) Disaccharides are double sugar carbohydrates such as sucrose (table sugar), lactose (milk sugar), maltose (malted grain sugar), and honey

Complex carbohydrates- are also referred to as polysaccharides (more than two units of sugars). These are formed when sugar molecules come together to form long chains and are found in plant food that contains fiber and starch.
a) Fiber is extremely beneficial for promoting healthy digestion, smooth elimination, and in preventing digestive diseases and colon cancer.
b) Starch represents the type of energy in plants, the same way human muscle relies on glycogen for energy. These are good for you in moderation.
How carbohydrates affect the pancreas, blood sugar, & insulin
When you eat carbs, your pancreas secretes insulin (the hormone that allows you to digest sugars and starches). The release of insulin by your body is sometimes referred to as an “insulin spike.” When your body takes in simple carbs (such as table sugar), this will produce higher insulin spikes compared with complex carbs such as starch.
Thus, if you have diabetes (the metabolic disorder which keeps you from producing enough insulin), you should be careful not to take more carbs than your body can digest.

When to eat carbs

Table sugar, sweets, and honey are recommended to be consumed only once in a while. If you are looking to keep your energy up and weight gain down, simple carbs are the type you need to avoid. And although simple carbohydrates can be considered natural and necessary to sustain health, the following tips should be kept in mind when eating simple carbs:
• Consume in small quantities.
• Follow prescribed levels to ensure it does not interfere with fat-reducing programs.
• It is best to avoid junk or processed foods.
• Consuming large amounts can contribute to obesity-related conditions, including heart disease and type 2 diabetes.
• Read food labels and look out for added sugars.
• Aim to get fewer than 10% of your daily calories from simple carbs.

Digestion time

Simple carbs such as table sugar are digested more rapidly than steel-cut oats, but more slowly compared to whole wheat bread. The complex carbs in cookies, potatoes, cakes, pretzels, and rice are digested fairly rapidly. Although the exact digestion time would depend on the amounts you consume at a given time, as well as other foods you are eating during the meal.

Complex carb takes longer to digest. This  will supply your body a steady source of energy for several hours after eating. You stay full longer.
Your digestive system can start extracting energy within 15-30 minutes of eating low glycemic index complex carbs. Although digestion will happen over a longer time in comparison simple carbs.

The Glycemic Index

The glycemic index (GI) is a scheme of carbohydrate measurement developed at the University of Toronto in 1981. GI gives a handle on the amount of carbs through ranking foods according to how quickly they affect blood sugar levels in comparison with glucose.
Generally, simple carbs have a high GI, are digested quickly, and give you a blood sugar spike. Complex carbs, on the other hand, commonly have a low GI, and are broken down slowly. Hence, glucose or energy from complex carbs is released into the bloodstream over several hours. In effect, digestion is prolonged due to the slow breakdown, which is the reason why you feel full for longer.

• Low GI foods have a glycemic index value of 55 or less. These include most fruits and vegetables, beans, nuts, low-fat dairy products, whole grain pasta, and bread.
• Moderate GI foods have a glycemic index value of 56-69 and include corn, white rice, couscous, white and sweet potatoes
• High GI foods have a glycemic index value of 70 or higher. Examples include cakes, doughnuts, white bread, croissants, most crackers, and packaged breakfast cereals

Good vs. Bad Carbs

Not all carbs are “bad.” It’s a good idea to identify the types of carbs that are best to fuel your body’s needs. If you want to boost your metabolism and lose weight, you need to include the “good” carbs into your diet every day. Simple carbs including sugar added in processed food, fruit and milk products, and in food containing white flour (especially the more refined forms), are typically considered the “bad” carbs. These also include less essential dietary fibers. Good carbohydrates are the complex carbs that provide nutritional value and energy. These are rich in fiber, are absorbed more slowly, and give lasting energy.
Below is a list of common “good” and “bad” carbs for different types of food.

Good Carbs

The following vegetables are classified as good carbs:

  • onions
  • broccoli
  • artichokes
  • eggplant
  • garlic
  • sweet potatoes
  • cauliflower
  • mushrooms
  • asparagus
  • dark leafy greens

The following fruits provide good carbohydrates:

  • melons
  • berries
  • the tropical fruits (mango, pineapple, papaya)
  • grapes
  • citrus fruits
  • apples, pears
  • cherries
  • plums
  • peaches
  • apricots

These grains, nuts and dairy products contain good carbs: whole wheat, brown rice, whole oats, bran, wheat germs, quinoa, almonds, cashews, pecans, peanuts, whole milk, cheese, cream, sour cream, butter, unsweetened yogurt

Bad carbs

Potatoes are classified as  bad carbs
These fruits and fruit products may provide the harmful types of carbs: fruit juice, dried fruits, white bread, white flour, pasta, corn, baked goods, cakes, muffins, cream of wheat

These grains, nuts and dairy products may have the bad carbohydrates: breakfast cereals, quick oats, honey roasted oats, sweet or candy-coated nuts, peanut butter, ice cream, sweetened yogurt, and skimmed milk

Pros & Cons

Foods that contain a lot of sugar, specifically the refined form of simple carbs, often provide only a few beneficial nutrients. For example, the sugar found in sweetened beverages, sodas, sweets, baked goods, candies, and other desserts, when taken in increased proportions have been associated with obesity or weight gain. Additionally, eating too much of this sugary form of carbohydrates have shown to contribute to tooth decay and cavities.

On the other hand, here are some of the benefits of consuming complex carbs (“good” carbs):

• Energy boost- complex carbs provide the body with the energy you need, as soon as you need it. This is the primary purpose of loading with carbohydrates. So, depriving yourself of eating the right kind, will leave you feeling fatigued and tired the whole day.
• Digestion-friendly- carbs contain fiber which aids the body to regularize and smoothen the processes of digestion. If you experience some issues with digestion, go for whole grains, legumes, beans, vegetables, and fruits instead of opting for processed food.
• Optimal metabolism- being the natural source of energy, carbs are crucial for optimal metabolic processes. The energy and calories that complex carbs provide will improve your metabolism. In contrast, without it, your body’s metabolism will suffer and slow down the longer you prolong a low carbohydrate diet.
• Promotes sleep- good types like sweet potatoes, bananas, oatmeal, pumpkin, and brown rice contain significant proportions of tryptophan. This relaxes the body and can promote sleep effectively. Additionally, oatmeal, helps your body produce melatonin, the hormone that regulates sleep.
• Fiber-rich- fiber wards off hunger and keeps you feeling satisfied for longer. This also serves a vital role in preventing or alleviating constipation.
As in all types of food, however, eating more carbs (especially the “bad” carbs) than what your body needs can result to obesity or weight gain, along with a list of unwanted health problems.

Whether good or bad here are some disadvantages of consuming too many carbohydrates:

• Obesity or weight gain- going overboard with unhealthy carbs does not promote satiety. It is, therefore, best to steer clear of the bad carbs as much as possible to avoid unwanted weight gain.
• Blood sugar problems- large amounts of carbohydrate loading causes your blood sugar to elevate after meals. It is not a good idea to overindulge in carbs, especially if you have diabetes or pre-diabetes. Your body may not adequately control your blood sugar properly. Uncontrolled blood sugar can lead to life-threatening conditions.
• Addiction to sugar- certain sugars (the bad carbs) are addictive, with properties similar to street drugs according to medical studies. Sugar addiction can lead to uncontrolled weight gain, obesity, and specific nutrient deficiencies.

Carbohydrate Recommendations: What to Avoid

The American Heart Association (AHA) recommends limiting the daily added sugar intake to nine teaspoons (150 calories) or less for men; and only six teaspoons (100 calories) or less for women. Additionally, the Institute of Medicine suggests obtaining 45-65% of your calories from carbs, which is equal to 247-358 grams of carbs per day when following a 2,200-calorie diet plan.

The following are a list of simple carbohydrates that should be avoided:

• Enriched flour
• Cane syrup
• Evaporated can juice
• Cane sugar
• Sugar (e.g., brown sugar)
• Molasses
• Coconut syrup
• Maple syrup
• Bread, rolls, and cereals
• Processed foods

Wrapping it Up: The Real Score with Carbohydrates

Carbohydrates are essential nutrients that we need to fuel our activities and sustain health. Our brain and muscles use carbs as energy sources. You can enjoy the different forms of carbs every day in moderation. Some types, specifically the complex carbs (e.g., fiber) are generally considered better than the other forms (i.e., sugars or simple carbs).

Additionally, low glycemic diets can help you with weight loss programs. On the other hand, it is best to steer clear of high glycemic index foods. Evidence shows that these may increase your risk for many health problems such as type 2 diabetes, heart problems, and many forms of cancers.

How Does Fat or Fiber Affect the Absorption of Sugar?

Most people who are trying to be healthy know that a meal of high sugar foods or processed foods is going to be a disaster for blood sugar levels. Many people don’t eat a meal like this.

Often what is eaten is a meal that is a combination of protein, fat and carbohydrates. However, what science has taught us is that the composition of your meal can definitely affect the absorption of sugar.

Two Ways to Delay Sugar Absorption

Two of the most effective ways to delay the absorption of sugar from a meal are to have just enough but not too much fat in a meal, and enough fiber in a meal.

When sugar is absorbed from food in a meal, the first thing that happens is that the sugar molecules are broken down by enzymes in the gut. The smaller sugar particles then enter into the bloodstream, raising the blood sugar levels. If the blood sugar level goes too high, then insulin will be released in super high amounts. This starts a whole cascade of events that end up in diabetes.

When blood sugar levels are high, the excess sugar has to go somewhere. It ends up getting deposited in the organs. When it deposits itself in the eyes, the result is cataracts. When it deposits itself in the nerves of the body, a condition called peripheral neuropathy occurs. This is where the nerves are irritated and start giving symptoms such as numbness, pain, tingling sensations, and hot and cold sensations.

The excess sugar levels make organs dysfunctional. This is one reason why diabetics – those with high blood sugar levels – have so many health problems later in life with cataracts, peripheral neuropathy, heart disease, blood vessel disease, immunity, wound healing and other degenerative conditions.

The easiest way to stay healthy is to curb blood sugar levels and keep them within normal limits. You can start the process and gain a certain level of control over your blood sugar levels by watching what you eat in a meal.

Fat and fiber can delay the process of the sugar molecules entering into the bloodstream but it’s not all types of fat and fiber that give the same response.

Guidelines for Fat and Fiber to Lower Your Blood Sugar Levels

Below are six guidelines that will help you make the right decisions about fat and fiber in your meals to delay sugar absorption.

1. Eat just enough fat but not too much in a meal.

2.Fat delays hunger. Fat delays the rise of blood sugar levels. It does this by keeping the food in the stomach for a longer period of time so that sugar is released more slowly into the bloodstream. But what if there’s too much fat in a meal?

One study at Georgia State University in 2015 found that when there was an excess of fat and sugar in a meal, there was a release of epinephrine that made the blood sugar levels rise even higher when the animals already had obesity or liver problems such as a fatty liver. It caused insulin resistance and converted the body over to the biochemical pathways that are related to stress, not healing. It also caused weight gain and increased blood sugar levels.

This study teaches us the importance of not ‘pigging out’ on fatty foods whenever we are pre-diabetic or diabetic. Fatty foods such as ice cream, fatty meats, fatty desserts, high fat dairy products and nuts and seeds can look exceptionally inviting at parties and barbecues.

The best thing to do when faced with a situation like this may be to ask yourself, “Can I take another physical hit from eating these foods right now? If I eat a high fat meal, it will cause the stress hormone epinephrine to be released, and insulin resistance will happen. My blood sugar level will rise and be stubborn about coming back down. Is it worth it to eat these foods now and feel bad later for hours or even days?”

Most often the answer will be NO. I won’t do it.

Another animal study showed that a high fat diet – where the calories from fat was 58% – showed that after the first week, the animals had already gained weight and their metabolic efficiency was lower. Their blood sugar levels increased after one week on the high fat diet and stayed high for one year. Their insulin levels increased progressively over time and their bodies could not show a proper insulin response to the high blood sugar level after one week of fatty diet eating. The diet caused early type 2 diabetes.

These Swedish scientists confirmed that eating a high amount of fat in the meal could actually cause diabetes! It screws up the body’s response to sugar.
The lesson here is to spend some time learning what foods are high in fat and mentally counting the fat grams in a meal so you don’t end up causing your own diabetes.

One teaspoon of fat gives you 45 calories. Thus, if you are on a 1200-calorie diet, you generally don’t want the fat in your diet to be greater than about 25%. Twenty-five percent of the 1200 calories would equal 300 calories, which is only about 6-1/2 teaspoons or a little over 2 tablespoons of fat FOR THE WHOLE DAY. In studies, a low fat diet means one teaspoon fat per meal.

More than this could easily put you into the category of a high fat diet – which can cause diabetes. A high fat diet would be 540 calories of the 1200 calories from fat. This is equivalent to 4 tablespoons fat per day.

Scientists in one study found that a high fat breakfast can adversely affect blood sugar levels for up to six hours later.

3. Avoid the unhealthy types of fat.
There are healthy and unhealthy types of fat. The healthy types of fat help you increase your reproductive hormones. They act as insulation for your body. They help keep cell walls strong.

The unhealthy types of fat – hydrogenated fat, vegetable oils such as soy, safflower, canola, and vegetable oil, and foods fried in oil heated to a high temperature cause a lot of inflammation in your body. These fats block the hormone receptor sites in the body. One of these hormone receptor sites may be insulin.

This means they can cause insulin resistance – and your blood sugar levels will stay high. They won’t come down and will be stubborn to do so over time.

Thus, here you have a negative effect of fat on the blood sugar levels. The moral of the story here is to stay away from these unhealthy types of fat. They just aren’t worth the health battles you will have to fight in the future.

4. Essential fats such as olive oil or medium chain triglycerides (MCTs) help you modulate the blood sugar levels.

In one study, scientists asked patients to consume either olive oil or butter and then exercise after a meal. They then watched their blood sugar levels.

What do you think happened?

It was the patients that consumed the olive oil in their meal – not butter – that had lower blood sugar levels. These patients had 26% lower blood sugar levels, attesting to the fact that the healthy monounsaturated fats in olive oil were better for blood sugar levels than the long chain fats found in butter.

There are a lot of people now that understand that taking a tablespoon of MCT oil helps them lose belly fat. That’s a good thing. The MCT oil is helpful for those who have insulin resistance and obesity from eating a high fat diet. The MCT oil caused a lower rise in blood sugar levels after eating.

5. Adding fat to a meal that contains high glycemic index foods helps improve blood sugar levels.

When Australian scientists first released their chart of carbohydrate foods and rated them according to how much each one of them raised the blood sugar levels, it shocked the world. Supposedly good foods like whole wheat, a baked potato, jasmine rice and even granola bars and protein bars had high glycemic indexes – and this meant trouble for anyone who was having blood sugar levels higher than normal.

For example, in the 1980s, scientists found that the addition of fat delayed the absorption of sugar when meals containing rice and apples were eaten but not so much potatoes. The glycemic index of potatoes is much higher than rice or apples (98 in a potato, 60 in rice and 40 in apples). The blood sugar levels didn’t go as high when there was fat in the meal.

What this means to us is first of all to get to learn what foods have a high, medium, and low glycemic index. The more low glycemic index carbs in your meals, the more you have control over your blood sugar levels. If you happen to eat medium high glycemic index foods (like rice), make sure there’s a little bit of fat in the meal to offset the rise in blood sugar levels that will result.

6. Know the high fiber foods and incorporate them into your diet.

Australian researchers are the best at testing foods for glycemic index. They tie the results to blood sugar levels and sometimes look at other factors about the food to see how the food affects the body.

They found that a certain type of snack bar would improve blood sugar levels. You could probably take a guess on what type of snack bars worked the best.

It was high protein high fiber snack bars that worked the best. They reduced the amount of food that the women in the study ate and improved their blood sugar levels by 16% and improved insulin levels. The women ate the snack bars at mid-morning and at mid-afternoon.

What makes a snack bar high protein high fiber? It would have to have a minimum of 10 grams protein and 5+ grams fiber. This 5+ grams fiber would be equal to what you get in a serving of Metamucil or other fiber that is added to drinks.

Sometimes people ask if you eat a donut but take Metamucil, is it a way to prevent the sugar spike and release of insulin. This is entirely possible and even probable if you are eating enough fiber – but to make it more effective, you could also take a capsule of a blood sugar lowering herb such as bitter melon, Gymnema, goldenseal, or banaba.

7. Understand a little bit about how different types of fibers affect blood sugar from the studies.

There’s no doubt that soluble dietary fiber affects the emptying of food from the stomach into the rest of the GI tract as well as blood sugar levels and insulin response in patients with type 2 diabetes. It improves this. Soluble fiber is found in foods such as chickpeas, oat bran, barley, beans, nuts and seeds.

Insoluble fiber foods include whole wheat, whole grains, and vegetables containing a lot of fiber that cannot be broken down in the GI tract such as celery, asparagus, and green beans.

Generally speaking, diets containing up to 15 grams soluble fiber per day are capable of reducing blood sugar levels by about 10 mg/dL. The same ting is true for high fiber diets up to 42.5 grams fiber per day.

Black beans and chickpeas have a low glycemic index. They are also high in fiber. If you’re eating beans and white rice for protein, studies show that black beans or chickpeas with white rice improves the blood sugar response, lowering blood sugar levels – better than eating white rice alone.

In a Canadian study, adding legumes to the diet of 121 patients with type 2 diabetes (1 cup per day) for three months lowered hemoglobin A1c levels of the patients more than those who added whole wheat products to their diet. The difference between these two foods is that legumes are higher in fiber than whole wheat and legumes are low glycemic index while whole wheat is a high glycemic index food.

Beans and lentils have been eaten since the beginning of time. They provide protein and fiber, and iron, zinc, folate, magnesium and other vitamins and minerals as well as plant chemicals that improve your health. For example, they offer anti-cancer and anti-inflammation and antioxidant properties. They are a healthy way to improve your health – and blood sugar levels.

The way these legumes reduce blood sugar levels and delay sugar absorption is amazing – as their bioactive compounds affect appetite levels, increase good probiotics in the gut, increase glucose transport, and inhibit the synthesis of fat cells.

What’s the lesson here? It’s to eat legumes when you can in a meal to control your blood sugar levels.

There’s a lot you can do to start impacting your own blood sugar levels! Try some of these suggestions today!

Sources:
Ross, A.P., Darling, J.N. and Parent, M.B. Excess intake of fat and sugar potentiates epinephrine-induced hyperglycemia in male rats. J Diabetes Complications 2015 Apr;29(3):329-37.

Winzell, M.S. and Ahren, B. The high-fat diet-fed mouse: a model for studying mechanisms and treatment of impaired glucose tolerance and type 2 diabetes. Diabetes 2004 Dec;53 Suppl 3:S215-9.

Wakhloo, A.K., et al. Effect of dietary fat on blood sugar levels and insulin consumption after intake of various carbohydrate carriers in type 1 diabetics on the artificial pancreas. Dtsch Med Wochenschr 1984 Oct 19;109(42):1589-94.

Terada, S., et al. Dietary intake of medium- and long-chain triacylglycerols ameliorates insulin resistance in rats fed a high fat diet. Nutrition 2012 Jan;28(1):92-7.

Sasahara, C., et al. Beneficial effects of combined olive oil ingestion and acute exercise on postprandial TAG concentrations in healthy young women. Br J Nutr 2012 Nov 28;108(10): 1773-9.

Williams, G., et al. High protein high fibre snack bars reduce food intake and improve short term glucose and insulin profiles compared with high fat snack bars. Asia Pac J Clin Nutr 2006;15(4):443-50.

Frape, D.L., et al. Effect of breakfast fat content on glucose tolerance and risk factors of atherosclerosis and thrombosis. Br J Nutr 1998 Oct;80(4):323-31.

Yu, K., et al. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr 2014, 23(2):210-8.

Silva, F.M., et al. Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutr Rev 2013 Dec;71(12):790-901.

Winham, D.M., et al. Glycemic response to black beans and chickpeas as part of a rice meal: a randomized cross-over trial. Nutrients 2018 Oct 4;9(10).

Mudryj, A.N., et al. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab 2014 Nov;39(11):1197-204.

Jenkins, D.J., et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern Med 2012 Nov 26;172(21):1653-60.

Clark, I.L., et al. Rebelling against the (insulin) resistance: a review of the proposed insulin-sensitizing actions of soybeans, chickpeas and their bioactive compounds. Nutrients 2018 Mar 30;10(4).

Are Refined Oil Products Good For You?

There are several different kinds of oils on the market, and some are healthier than others. It all depends on how they are processed.  To understand the different types, you first need to know how each of them is made. It is equally important to know which are ideal for each cooking situation. Some are better for cooking and others for skincare. Here is an overview of the various kinds of oils and what they are used for.

Unrefined Oil

The difference in refined and unrefined oils, all depends on the process in which it is made. Unrefined oils are cold, or expeller-pressed oils that have not been bleached or deodorized. They do not go through the high-heat processes that refined oils go through. This means that it retains most of its nutrients. It also keeps most of the flavor from the vegetable that it derives from. Unrefined oils include oils such as raw, pure, virgin, or extra virgin oils. This is determined by how many times the materials were pressed to extract the oil. Depending on the type of unrefined oil, the process can vary.

Unrefined oils are better used in low to no heat situations. High heat cooking will ruin the integrity of the oil, making it lose its nutritional value and flavor. This makes them ideal for making a salad dressing or vinaigrette. However, they can be added to a dish afterward to enhance the flavor. A great example of this is adding an unrefined oil to a pasta dish.

Most tree oils can do wonders for your skin. Unrefined oils specifically provide high levels of vitamins B and E, as well as antioxidants. This helps in enhancing the texture and quality of the skin. It also helps to protect the skin from eczema and helps to prevent the acceleration of the aging process. A few teaspoons a day should do the trick.

Great Unrefined Oils

Almond Oil
Almond oil is high in unsaturated fats. This makes it ideal for reducing heart disease and obesity. Mainly, it is high in monounsaturated fat. This type of fat helps to lower high blood pressure. Monounsaturated fat has been known to increase HDL levels, which is the good kind of cholesterol. Almond oil is also said to lower your bad cholesterol, due to its low LDL (low-density lipoproteins). LDL is considered bad cholesterol because it clogs the arteries. Almond oil has a mildly sweet and nutty taste, with a hint of butter. Plus, its smoke point isn’t as low as many of the other tree oils. Almond oil is great outside of the kitchen as well. It boasts great benefits for your skin, hair, and is even excellent for aromatherapy.

Avocado Oil
Avocado oil is made through the expeller pressing process. There is a refined version available, but it isn’t as nutritionally valuable. The smoke point of avocado oil is quite high at 520-degrees Fahrenheit. This means that it can be used for high-temperature cooking. However, it is still best suited for salad dressing or a bread dip. The unrefined version has a buttery flavor, with a grassy hint. Avocado oil decreases inflammation and improves your cholesterol.

Canola Oil
Canola oil is made from rapeseed and goes typically through the expeller process. It is suitable for baking and stir-frying, with a smoke point of 400-degrees Fahrenheit. It is also a good base for making mayonnaise. This is because its flavor is neutral and doesn’t stand out too much. Canola oil’s benefits include lowering your LDL and triglyceride levels, as well as improving your insulin sensitivity. This makes it great for people with Type 2 Diabetes.

Refined Oil

Refined by definition means to purify, but there isn’t much purity when it comes to refined oils. During the extraction process, refined oils have a variety of chemicals added to them. These chemicals can be very harmful to us as opposed to unrefined oils. In an attempt to avoid oxidation, they are bleached and deodorized. Refined oils go through a high-heat process that rids the oil of a lot of the nutrients that would otherwise be found in them. They are lacking in fatty acids, antioxidants, the anti-inflammatory benefits found in unrefined oils.

Refined oils are better for high-temperature cooking than unrefined oils. This is because their smoke point is usually a lot higher. However, this also takes away from much of the sumptuous flavor found in unrefined oils. Finally, they do not boast the skin benefits that you get from unrefined oil, but if you must, I would recommend finding an organic version. Refined oils are actually a bit less expensive than unrefined oils. So, there is that. Aside from price, unrefined oils are definitely the better option.

Great Refined Oils

Walnut Oil

Walnut oil contains a large amount of omega-3 fats, which is one of the good kinds of fat. It is also rich in antioxidants. These two factors contribute to its viability in heart health and the prevention of cancer. Walnuts have also been known to improve brain function. Studies have shown that consistent consumption of walnut oil reduces the likelihood of Alzheimer’s disease. This is also linked to the notable presence of antioxidants in walnut oil. The potassium found in walnut oil has also been known to defend against hair loss, speeding up the process of hair growth. It also has plenty of vitamins such as vitamins B-1, B-2, B-3, and E. However, walnuts are among the most allergenic foods. So, you should be sure that you are not allergic before consuming walnut oil. The smoking point of refined walnut oil is 400-degrees Fahrenheit.

Rice Bran Oil

Rice bran oil is extracted from the inner husk of rice grains. It has the right balance of monounsaturated, polyunsaturated, and saturated fats. This means it is considered pretty heart-healthy. Rice bran oil contains a large amount of vitamin E tocotrienols and vitamin K. Tocotrienols help fight damage to the gastrointestinal system. Rice bran oil also lowers LDL levels and reduces the risk of cancer. Its smoke point is 490-degrees Fahrenheit, which makes it excellent for high-heat situations, such as stir-frying, grilling, and sautéing.

Hazelnut Oil

Hazelnut oil is best used for cold dishes, similar to walnut oil. So, if you are making a vinaigrette or dressing, then this is the way to go. It has a pleasant nutty taste, and its smoke point is relatively decent at 430-degrees Fahrenheit. Hazelnut oil is great for salads and pasta dishes.

Refined vs. Unrefined

The verdict is in, and unrefined oil is the clear winner. It has many more health benefits and is much more versatile than refined oils. Refined oils are still better for high heat cooking and are more cost-friendly. However, if you are concerned about your health, I would recommend splurging on unrefined oils.

Should You Use Prickly Pear Cactus For Diabetes?

A few decades ago, if you said you were using herbs to lower your blood sugar and Hemoglobin A1c for your diabetes, people might have looked at you and said, “What! Does that mean you’re going out to your backyard and munching on weeds or something?”

Most people thought it was a crazy idea! Why not just use blood sugar, lowering herbs, and get on insulin? Why do you have to do something on your own like take herbs every day?

Then things changed. Herbalists started discussing blood sugar-lowering effects of herbs on their diabetic patients and researchers – and sometimes even doctors started listening. The list of herbs that are often used for lowering blood sugar levels include:

  • cactus
  • milk thistle
  • garlic
  • ginseng
  • oregano
  • sage
  • banaba
  • cinnamon

Cactus History at a Glance

For example, in the 1990s, one brave dietitian at an Indian hospital in Yuma began telling doctors there about a locally produced cactus fruit product that could help diabetics that were suffering from high blood sugar levels that were out of control along with Hemoglobin Alc levels.

Soon they decided to try making an IV formula out of the cactus fruit product. They thought it might be worth it to try out on Indians that came into the ER with super high blood sugar levels. Unless something was used to bring those levels down quickly, these Indians would go into a coma and then die.

The dietitian worked with the doctors over several weeks and finally the doctors were ready to give it a try. It didn’t take long to find a patient since they saw many patients in diabetic comas due to high blood sugar levels. The first IV of the cactus fruit went into the veins of the diabetic and the ER staff waited. Five minutes, no change.

Ten minutes, it appeared that something was occurring. Twenty minutes later, the patient was showing evidence of improvement. And 30 minutes later, their blood sugar levels were the closest to normal they had ever been in the last months.

Wow, a natural herb – cactus fruit – had literally returned life to the patient at death’s door. The doctors rejoiced in the ER and did it again with more patients. Each time was successful.

Other Stories of Blood Sugar Lowering Properties Abound

There are many stories just like this one that continually show you that herbs do work for lowering blood sugar levels. And if they can do it in a life-and-death situation, you can expect that maybe if you aren’t in a similar situation but nevertheless have diabetes or pre-diabetes, it’s not a challenge to that herb to work for you!

Yet these types of stories are a bit hard to come by. You have to dig for them. You have to dig into the research in the medical journals, start befriending an herbalist, or hang out in alternative medicine circles to find them.

But here’s the interesting thing: medical practitioners who don’t have this type of understanding will warn you not to use these herbs that lower blood sugar levels. The warning is really an incomplete warning. It should be something like this: If you’re using blood sugar lowering herbs, get your blood sugar levels checked by your doctor because you may need less Metformin or insulin.

Where Can You Find This Research?

For the last decade, more and more research studies have been reported in the medical literature like the PubMed database. You’ll enter the words “herb blood sugar” into the search box online at the PubMed database and lists of the studies will come up. Then all you have to do is read the summaries of the study.

Here’s what to look for:

  • What herb was used? Was it a tea? What part of the herb was used?
  • Who was it tested on? Did they have diabetes or a condition that is similar to yours?
  • How long did they give the herb? How many times a day was it taken?
  • What were the starting blood sugar levels? What was the Hemoglobin Alc level on average?
  • What was the result on the blood sugar levels?
  • Was there a follow-up? Did the levels stay lower when the herb was withdrawn? Or did the researchers do a follow-up and find that there was a need to stay on the herb for a longer period of time?

What It’s Like to Pick Your Own Cactus

If you were going to use the herb cactus to lower your blood sugar levels, you might think you’d have to go out to the desert and pick the cactus pads (the “leaves” of the plant) or cactus fruit when it’s ripe. Well, those doctors at the Indian hospital didn’t do that! Can you imagine them out there in the heat of the desert with a pair of long tongs battling the rattlesnakes for those fruit? (Snakes love the fruit.) Instead, they got the cactus fruit nectar already prepared – and without any of those prickly cactus needles.

One woman from Green Valley, AZ goes out to the cactus fields every year to pick the fruit of the cactus plant and she goes prepared. She straps on plastic guards on her lower legs below the knee just in case she has to confront one of those rattlesnakes.

If you’re with her, she’ll say, “Put on your armor. You’re safe when you do!” That’s what she told me when I went out there with her. We picked those prickly cactus fruits for hours and filled buckets. No rattlesnakes were seen – probably because it was the heat of the day when they had found a cooler location to nap.

The cactus fruit nectar is only taken at a dose of a few tablespoons once or twice daily orally. It doesn’t need to be injected into your bloodstream. It can be made into ice cubes and dropped into a beverage. It’s that easy.

What Does the Research Studies Say About Cactus?

There are over 80 studies reported in the medical journals. That’s enough to prick the meter in the brain of doctors that don’t like natural medicine for agitation.

Here’s a list of some of those findings:

In 2015, a hospital in Mexico studied what happened when the cactus fruit was made into a beverage and given daily to 20 patients for 30 days. They concluded that the beverage could be used as an alternative for the management of patients with diabetes type 2. It successfully lowered their blood sugar levels.

In Canada, doctors reported that many people have been turning to natural health products to manage their diabetes. Prickly pear cactus is one of the natural health products mentioned in this study, along with milk thistle and pycnogenol.

Cactus even became an interest of researchers in Belgium where they found that the herb might be more useful than all the tulips. In this study, cactus fruit was given to healthy, physically active men who were about to bicycle their brains out for 30 minutes after taking an oral glucose tolerance test. They took capsules of the cactus fruit 30 minutes before and immediately after the oral glucose tolerance test. The cactus decreased the blood glucose level by 37%. Hey, that’s a lot better than cinnamon!

The Mickey Mouse ear pads of the cactus, which are really the leaves, can also be used for lowering blood sugar levels. The pads taste like lime green beans (green beans with a lime-like flavor). Doctors and scientists at an Illinois university took the time to set up a double-blind placebo controlled study of 29 people. Half of them consumed the cactus pads while the rest didn’t.All patients were followed for four months. At the end of this time period, their blood tests showed significant drops in blood sugar levels. The researchers said their findings supported the traditional herbalist usage of the Mickey Mouse ears for management of diabetes.

 

From these studies alone, many people don’t feel a need to go back and read the other 70+ studies on PubMed about cactus and blood sugar levels.

Oh, and you may be thinking, Well the studies didn’t mention the Hemoglobin Alc levels much – and I’m concerned about that! My Hemoglobin Alc is over 7.0!

You should know there’s a relationship of blood sugar levels to hemoglobin Alc.In another article, you will be able to find the correlation. What this means is that if cactus is lowering blood sugar levels, it will also lower hemoglobin Alc levels.

The Bottom Line

Herbs can and do help lower blood sugar levels. Over the years, I’ve seen that of all the possible blood sugar lowering herbs – cinnamon, milk thistle, oregano, sage, bitter melon, garlic, ginseng and a whole host of others, the best is cactus. I’ve seen in as little as two weeks there is a remarkable lowering of blood sugar levels. Because the Hemoglobin A1c test reflects the last three months of blood sugar levels, it will drop but you need more time to see a lowering there.

So the next time you find a cactus plant, grab your tongs and wear your cowboy boots. Grab some of those pads or the fruit in a bucket. Take them home and start up a campfire in your backyard. Burn off the needles over the fire using the tongs to hold the pads or fruit and then dig in!

Resources

Fabela-Illescas, H.E., et al. Effect of a beverage made from cactus pear (Opuntia cochenillifera (L) Salm-Dyck in a rural population of Hidalgo, Mexico; a pilot clinical trial. Nutr Hosp 2015 Dec 1;32(6):2710-4.

Lee, T. and Dugoua, J.J. Nutritional supplements and their effect on glucose control. Adv Exp Med Biol 2017;771:381-95.

Godard, M.P., et al. Acute blood glucose lowering effects and long-term safety of OpunDia supplementation in pre-diabetic males and females. J Ethnopharmacol 2010 Aug 9;130(3):631-4.

Van Proeven, K., et al. Opuntia ficus-indica ingestion stimulates peripheral disposal of oral glucose before and after exercise in healthy men. Int J Sport Nutr Exerc Metab 2012 Aug;22(4):284-91.