Category: Nutrition

Nutrition for a healthy lifestyle.

Pecan Oil Benefits For Your Heart Health

Pecan nut, found primarily in Central to South and North America produces a very healthy oil for humans. It has a mild nutty flavor that makes it a very popular ingredient for essential oils and aromatherapy. The low saturated fat content in this oil makes it a healthier alternative for vegetable and mustard oil. This oil is not only suitable for eating but also for using it on your skin.

How is pecan oil made?

Pecan oil manufacturers usually follow two methods to derive the oil from pecan nuts.

  1. From raw pecan nuts

This oil has a light nutty flavor that is ideal for cooking. The shells of the nut are thrown away while the raw nuts go into the processor. There are grinders in the factories that crush the nuts and squeeze them to their maximum extent. This helps to extract the oil that you further use for cooking or dressing on salads. So, when you purchase pecan nut oil, make sure you check the label. It should specify that the oil is for cooking only.

  1. From roasted pecan nuts

Another method for extracting is roasting the nuts instead of crushing them directly. The pecan nuts go through a deep roasting process so that they provide a smoky scent. These oils are ideal when it comes to aromatherapy. Pecan oil is widely used as hair oil because of its ability to treat baldness. That is why the manufacturers deep roast the nuts so that they produce a sweet smell instead of the light fragrance as in the raw versions.

Uses of pecan oil

As already mentioned, pecan nut oil is gaining popularity across the globe because of its widespread uses and benefits.

  • Massage oil
  • Cosmetics
  • Aromatherapy
  • Bio-fuel
  • Dips
  • Cooking
  • Sunless tanning products
  • Salad dressings

Nutritional benefits of pecan nut oil

Pecan nuts have over 19 minerals and vitamins, such as phosphorus, magnesium, calcium, folic acid, potassium, vitamin E, vitamin A, zinc, and many others. Some of the nutritional values of pecan nut oil are given below:

  • Carbohydrate

An ounce of pecan oil contains 1.1 grams of sugar and 2.7 grams of dietary fiber. Every serving has approximately 3.9 grams of carbohydrates, which is nearly 10% of your daily fiber intake.

  • Calories and fat

Pecan nuts are a rich source of unsaturated fats. It has only 30% of polyunsaturated fats and 60% of monounsaturated fats. This oil is also a source of energy as 100 grams of pecan oil can provide 690 calories. Apart from polyunsaturated and monounsaturated fats, pecan oil also has alpha-linolenic acid. If you have an ounce of pecan oil, it will offer 1.7 grams of saturated fat, 11 grams of monounsaturated fat, and the remaining is polyunsaturated fat.

  • Protein

Pecan oil is rich in protein and contains almost 2.6 grams of the nutrient. It is ideal for fulfilling approximately 4.6% of the daily protein requirement of adult males and 5.6% for adult females.

  • Minerals

Pecan contains a handful of essential minerals that keeps your metabolism going. The nut is an excellent source of copper and manganese. An ounce of pecan oil serves almost 66% and 52% of the daily requirements of minerals in women and men, respectively.

  • Vitamins

Pecan oil has gammatocopherol, and high quantities of Vitamin E. Every 100 grams of pecan oil contains 25 grams of gammatocopherol vitamins. Apart from gammatocopherol and Vitamin E, this oil also has a variety of Vitamin B, such as Vitamin B1. In addition to B1, you also get thiamin, which is very helpful for your health.

Pecan oil and fatty acid breakdown

Pecan oil is now considered as a heart-healthy food because it contains monounsaturated fats. With low quantities of saturated fats, this oil keeps your heart free from unhealthy fat.

Only 9.5% of the total fatty acid content in pecan oil has saturated fat. That means it has lower saturated fat than in butter which has 66%, peanut oil with 17%, and olive oil with 13.5%. Since pecan oil doesn’t have any additional additives, it is lighter than all the other cooking oils. This balance among all the types of fatty acids helps to reduce bad cholesterol from your body quickly. Plus, it keeps the heart safe from all the possible diseases like cardiac arrests and strokes.

Health benefits of pecan nut oil

Pecan nut oil contains a wide range of minerals, vitamins, antioxidants, and nutrients that make it a healthier alternative over other oils. Some of its health benefits are as follows:

  1. Digestive health

Pecan nuts contain fiber that facilitates regular bowel movements and promotes colon health. You will notice better digestion once you start adding pecan oil in your daily diet. It improves the colon’s functions and efficiency because it quickly cleans the gastrointestinal system. Apart from reducing stomach problems like constipation, it also eliminates the risks of colon cancer, hemorrhoids, and colitis.

  1. Cardiovascular health

The rich fiber in pecan oil boosts your heart health to a great extent, thereby reducing the chances of coronary heart diseases. It contains phenolic antioxidants and oleic acid along with monounsaturated fats that are essential to keep your heart healthy. Once you start using pecan nut oil, it will prevent various heart diseases by inhibiting some of the unwanted oxidation of different blood lipids.

  1. Lesser chances of breast cancer

One of the reasons why thousands of doctors are recommending pecan nut oil to women is it helps to reduce breast cancer. It contains oleic acid. This is a type of fatty acid that helps to reduce the chances of breast cancer. The oleic acid in pecan oil increases the proliferation and migration of breast cancer cells so that they don’t promote the growth of these harmful cells.

  1. Helps to lose weight

Many dieticians and fitness trainers recommend olive oil to obese patients, but pecan oil is far more effective. Research shows that adding pecan oil to your regular diet produces surprising results by slimming the person down. Pecan oil increases your body’s metabolism and satiety so that the accumulated fat and calories break down to produce energy, thus reducing your overall weight.

  1. Improves your immune system

Pecans have a high percentage of manganese, which is one of the most efficient antioxidants around. This is a very useful trace mineral that not only improves your immune system but also keeps free-radicals away by protecting your nerve cells. Most importantly, consuming pecan oil is essential for brain functioning and nerve conduction.

  1. Prevents skin problems

In addition to keep the inside of your body healthy, pecan oil also cares for your outside body. That is why you should not only consume pecan oil but also use it on your skin. Once you start applying pecan oil on your skin, it will keep sudden breakouts, excess oil, and dullness away. Your skin contains a lot of toxins that you may not be aware of. That often deteriorates your appearance, especially when you see black spots and fine lines.

Applying pecan oil on your skin will help keep it soft and supple. It eliminates the waste and toxins from your body, which brings back the glow and beauty of your skin.

  1. Anti-aging solution

One of the essential antioxidants present in pecan oil is ellagic acid. Apart from that, it also has Vitamin E and Vitamin, both of which are crucial to keep your skin soft and smooth. These antioxidants eliminate free radicals that usually bring about aging skin. Many people suffer from premature skin aging. They notice fine lines and wrinkles on their face, especially below their eyes and on the cheeks. The triangular action of Vitamin A, E, and ellagic acid fight the free radicals to keep your skin free from wrinkles and fine lines.

  1. Provides a clear complexion

Pecan oil also contains zinc that is responsible for maintaining your overall skin health. Zinc guards your skin against various types of infections. In addition to zinc, Vitamin A also works on your skin to deliver a clean and clear complexion.

  1. Stimulates hair growth

L-arginine, one of the best amino acids, present in pecan oil, can prevent male baldness. Many men are concerned about their untimely hair loss, leading to patchy hair and baldness in several parts. Like women, they are also worried about their appearance. But, using pecan nut oil topically can improve the blood flow to the hair roots thus prevent hair loss

With so many benefits of pecan nut oil, its increasing popularity shouldn’t come as a surprise. Although it is slightly expensive, you will find it worth every penny because of the many wonders it offers, both internally and externally.

Healthiest and Best Oils for Salads

There are several uses for the various oils on the market. A common use for these oils is salad dressings or vinaigrettes. Oils can add an excellent flavor to a dressing, and they aren’t overly complicated to make at home. It is like adding mayonnaise to your salad but much healthier. Adding the right oil can add to the nutritional value of your salad. For example, grapeseed, almond, and avocado oils will add an abundance of vitamin e. There are also some oils that you should stay away from when adding to a salad dressing. Such as safflower or cottonseed oil.

You should also pay very close attention to fat content when adding oil to a salad. 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). Oils that have more than 4 grams of saturated fat per tablespoon should not be used very often. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric 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. What’s the point of eating a salad if you are adding ingredients that are bad for your health? This is why you must be very careful with your oil selection for a vinaigrette dressing.

How to Make Your Own Salad Dressing

A vinaigrette is a dressing made with oil and vinegar. All it requires is vinegar, your choice of oil, salt, pepper, and any additional spices that you would like to flavor the dressing with. It is one-part vinegar and three parts of olive oil; all the spices are added to taste. There is an overview on how to choose the healthiest oil below. As for vinegar, I would recommend wine or rice vinegar. Other options include apple cider vinegar, balsamic vinegar, sherry vinegar, or lemon juice. You are going to need to play with these a bit to find what you like the best, but I would start out with the more straightforward kinds of vinegar before getting too experimental. Oil and vinegar are the only real requirements for making a vinaigrette, but why not add some extra flavor. This is where the salt and pepper come in to play. However, you can also add fresh herbs like basil, cilantro, mint, or thyme; grated cheeses like parmesan, gorgonzola, or feta; sugar, honey, garlic, or ginger. Basically, you can add any flavoring that you like but don’t go too crazy and ruin the vinaigrette.

After you get all of your ingredients together, throw them into a blender. This will force the oil and vinegar to stay together. After that, transfer the vinaigrette to a jar, and you are good to go. You now have your own homemade vinaigrette. You may need to do a little taste testing before adding it to your salad. If the vinaigrette needs adjusting, just add what’s needed and throw it back in the blender. Keep the leftover vinaigrette in a sealed jar and be sure to refrigerate. The dressing has about a three-day shelf-life. So, what are the best oils to use for this vinaigrette?

5 Healthiest Oils for a Salads

Extra Virgin Olive Oil There has been a lot of speculation over the years about the healthiness of olive oil.

However, extra virgin is the highest caliber of olive oil. Extra virgin olive oil is made without heat pressing or any added chemicals. It is great for a vinaigrette because it has a delicate taste and is not overwhelming. It is high in monounsaturated fat, which makes it quite heart healthy. It has high vitamin E and K content, as well as being loaded with antioxidants. It has oleic acid, which is linked to reduced inflammation. This helps to help prevent heart disease, cancer, diabetes, and arthritis.

Avocado Oil

I know it seems like avocado oil is great for everything, and that’s because it basically is. Avocado oil is a healthy cooking option in pretty much any dish you can think of. Avocado oil is derived directly from the avocado, and the cold press version is something you should definitely keep in your cabinet. Avocado oil has low levels of oxidation, high monounsaturated fat levels, proper levels of antioxidants, and the presence of phytosterols. Phytosterols help to lower harmful cholesterol levels. They fight for the same enzymes in your gut as cholesterol, which prevents bad cholesterol from being absorbed. 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. Avocado oil is such a versatile oil with various health benefits. As long as you like avocados, the oil can do no wrong.

Walnut Oil

Walnut oil is an oil derived from the walnut. The oil adds a very unique flavor to a vinaigrette and boasts some great health benefits. 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, anybody that is allergic to nuts should stay away from nut oils. You have been warned.

Almond Oil

Almond oil is an oil made from the almond. Almond oil has a mild, nutty flavor that adds a nice twist to a vinaigrette. 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.

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. In a vinaigrette, it goes excellent with a kale or Thai salad. Peanut oil is naturally trans-fat free and low in saturated fats. Like olive oil, it is high in monounsaturated fats. This makes it a very heart-healthy oil. It also has the presence of phytosterols, which help lower harmful cholesterol levels. Peanut oil is also known to increase the blood flow in your body.

5 Unhealthiest Oils for a Salads

Soybean Oil

Soybean oil like canola oil is highly refined and goes through the bleaching and deodorizing process, which does not make for a healthy oil. It is also high in polyunsaturated fat, which makes it prone to oxidation. Soybean oil is a popular oil used in fast-food restaurants and has been heavily linked to obesity. This oil definitely has its place, but it isn’t in your salad.

Corn Oil

Corn oil is also very processed but is high in polyunsaturated fat. It is very high in omega-6 fatty acids, which can ruin the enzymes that help with your immune system and inflammation. Omega-6 fatty acids are not always harmful but must be consumed in perfect balance. Our omega-6 to omega-3 ratio should be about 4 to 1. However, with corn oil, the ratio is about 46 to 1. Corn oil is also made with genetically modified (GMO) corn. While corn oil does have a few health benefits, the cons far outweigh the pros. However, it does have a pretty high smoke point. With that said, it would be better for frying than a vinaigrette.

Safflower Oil

While safflower oil can be used for a vinaigrette; there are so many better options. Safflower oil is made from the safflower. This is a yellow-spiky plant, and the seeds are used to make the oil. Safflower oil is not necessarily an unhealthy oil, but it isn’t great for a vinaigrette. It isn’t very high in omega-3 fatty acids, which is essential. Omega-3 fatty acids help prevent heart disease and bad cholesterol. Safflower oil has been linked to unhealthy weight gain, which is not what you want when consuming salads. Like corn oil, it has a high smoke point and is a good oil to use for frying. However, you can do better for your salad dressing.

Palm Oil

Palm oil isn’t a healthy option when making a vinaigrette. The oil mainly consists of saturated and monounsaturated fats. The high saturated fat content makes it prone to causing harm to your cardiovascular health. This can ruin your entire salad. Also, worth mentioning for you environmentalists, palm oil production is said to be very harmful to the planet. We should all keep this in mind when purchasing a bottle.

Cottonseed Oil

Cottonseed oil is another one of those highly controversial oils. Cottonseeds contain a natural toxin named gossypol. Gossypol has been connected to infertility and liver disease. In order to remove this toxin, it must be refined. Refined oils are not as good for you, and unrefined cottonseed oil is mainly used as a pesticide. Using cottonseed oil for your vinaigrette is basically a loose-loose situation. If you already have a bottle, just get rid of it altogether.

Eating a salad without dressing is nearly unheard of. However, with these tips, you can make your own at home and really make it work for you. Ranch dressing isn’t going to help with your health, but a vinaigrette just might.

 

12 Facts About High Cholesterol You Can’t Ignore

french fries and hamburger for lunh filled with saturated fat

 

If you’ve been told that you have high cholesterol levels and have been threatened to get the high levels down or you will be put on medications, this article is for you. It will tell you the most effective – and researched ways – to lower your cholesterol levels by 12 questions and answers.

You’ll learn a lot from this research study compilation!

1. Why Do I Have High Cholesterol?

High cholesterol levels are feared by most doctors because there is a correlation between high cholesterol and heart attack or stroke. This is why doctors often want to intervene and prescribe medications when they find it in a patient.

People with high cholesterol levels are twice as likely to develop cardiovascular disease as compared to those who have normal levels of cholesterol. Those who have a genetic disorder called familial hypercholesrolemia have the highest risk of developing heart disease at an earlier age.

Cholesterol levels may be elevated for several other reasons:
​• Thyroid malfunction
​• Liver malfunction
​• Poor diet where oxidized fats are consumed
​• Eating a high fat diet
​• Obesity or overweight

2. Is High Cholesterol a Disease?

If you have high cholesterol levels, you do not have a disease. Instead, having high blood cholesterols levels is something that can happen that is associated with different types of disease.

For example, if the thyroid is not working correctly and there is low level functioning of the thyroid – called hypothyroidism – then cholesterol levels will rise. Thus, it’s not accurate to think of high cholesterol levels as a disease; but rather as a sign that something else may be happening in the body and it’s important to find out why the cholesterol levels are too high.

3. Who Is Most Likely to Develop High Cholesterol Levels?

Someone who is obese, overweight, has diabetes, existing liver or thyroid dysfunction, and someone who eats a high fat diet is most likely to develop high cholesterol levels.

4. Can High Cholesterol Be Cured? Can High Cholesterol be Cured in 21 Days? Can High Cholesterol Be Reversed?

Cholesterol levels are one of the lab indices that are measured in the body by doctors and health professionals. They normally fluctuate within a normal range. Cholesterol levels may fluctuate out of the normal range into the high range.

With this being stated, high cholesterol levels are not “cured” persay, but rather may return to normal levels. You want cholesterol levels in the normal range so that your chances of having a heart attack or stroke are lower.

Cholesterol levels that are high may be brought down to normal within 21 days by dietary, supplement, and exercise means. However, it is more probable that they will take about two months to get back into the normal range. To do this takes not only a bit of planning but also a change of habits. Maintaining the new habits is what will keep the cholesterol levels within the normal range.

5. How to Reverse High Cholesterol Permanently

Eating different types of diets has been shown to be associated with lower levels of cholesterol. A plant-based diet is one of them. A vegetarian diet is another.

The Mediterranean diet includes fruits, vegetables, oily fish, olive oil, and tree nuts. This diet is full of polyphenols, terpenoids, flavonoids, alkaloids, sterols, pigments, and unsaturated fatty acids. Polyphenols and polyphenol-rich herbs-such as coffee, green tea, black tea, and yerba maté-have shown clinically-meaningful benefits on metabolic and microvascular activities, cholesterol and fasting glucose lowering, and anti-inflammation and anti-oxidation in high-risk and Type 2 diabetes patients.

A vegetarian diet usually provides a low intake of saturated fat and cholesterol and a high intake of dietary fiber and many health-promoting phytochemicals. This is achieved by an increased consumption of fruits, vegetables, whole-grains, legumes, nuts, and various soy products. As a result of these factors, vegetarians typically have a lower body mass index, lower total cholesterol and LDL-cholesterol levels, and blood pressure; reduced rates of death from ischemic heart disease; and decreased incidence of hypertension, stroke, type 2 diabetes, and certain cancers than do nonvegetarians.

According to one study, a Paleo diet does a better job at lowering high cholesterol levels than a grain-based heart-healthy diet. Four months on the diet was long enough to make a significant difference – and the changes in cholesterol levels occurred independently of any weight changes.

6. How Long Does It Take for High Cholesterol to Go Down to Normal?

One of the ways that herbalists have lowered high cholesterol levels down to normal has been through detoxification cleanse routines. For example, one detox cleanse procedure is to cleanse the colon and the liver, each for six weeks via herbs for this purpose.

Cleansing the colon improves the microflora in the intestines, which can help with bile acids picking up the extra cholesterol from the bloodstream. Cleansing the liver improves the liver’s ability to synthesize and break down fats, of which cholesterol is one of them. When this method is used to lower cholesterol, it takes about 8 weeks total for the levels to fall into the normal range. If levels fall but are not yet in normal at the 8 week mark, another month on the cleanses is indicated.

Research studies show that you can lower high cholesterol levels with different herbs over a month long time frame. Some of these herbs include olive leaf extract, guggul, artichoke leaf, hibiscus, schisandra herb, black ginseng, red yeast rice, arjuna herb, aged garlic capsules, and bitter melon. Olive leaf extract lowers cholesterol levels and is thought to make a difference in the development of hardening of the arteries.

If levels are not decreased after one month, the herb dose may need to be increased and/or the length of time you take the herbs lengthened. Staying on a lower dose such as once daily may be required to keep the cholesterol levels in the normal range.

7. What Foods Do I Eat for High Cholesterol?

There are many foods to choose from that can help you lower your cholesterol levels. The best plan is to eat a diet that includes many of the foods. Here’s a list of some of the foods that lower cholesterol:
 a. Garlic – expect a decrease in total cholesterol by 7-29 mg/dl.

b. A diet high in eggplant and okra decreases cholesterol by 30%.

c. Probiotic supplements taken longer than 4 weeks by those with mildly elevated or moderately elevated cholesterol levels reduced total cholesterol and LDL-cholesterol levels significantly in humans in studies. The strain most effective was Lactobacillus acidophilus. In other studies, Lactobacillus plantarum reduced cholesterol levels by 14% and increased HDL-cholesterol levels by 15%.

In an animal study from France and Algeria, scientists found that Lactobacillus pentosus significantly decreased LDL-cholesterol levels. And in an additional study, Lactobacillus and Bifidobacterium probiotics were added to a supplement along with 10 digestive enzymes and given to animals with hugh cholesterol. Their cholesterol levels dropped 48%!

d. Fish oil protects against cholesterol levels rising due to a Western diet. It also lowers inflammation in the body. Fish oil can be counted on to lower LDL-cholesterol, increase HDL-cholesterol, and lower platelet counts and triglycerides. It also benefits those with type 2 diabetes by improving the circulation.

e. Onions change the microbiome (probiotic content of the gut) and affect cholesterol levels positively for those who have elevated cholesterol.

f. Fermented foods such as kim chi lowers cholesterol levels even if a high fat high cholesterol diet is eaten.

g. Polyphenols are found in plant-based foods such as apples, berries, broccoli, cocoa, tea, coffee, plums, citrus fruits and many other foods. One type of polyphenols – favonols – decrease cholesterol levels, lower blood pressure, modulate energy metabolism, and improve endothelial function in the arteries. These are found in cocoa, tea, apples and broad beans.

h. Soluble dietary fiber, found in flax seeds, apples, citrus foods, whole oats, barley, legumes, peas, and beans lowers cholesterol levels as well.

i. Beans are quite extensively studied for their cholesterol-lowering qualities. Adzuki beans prevent the liver from synthesizing fat and lower cholesterol levels. Sprouted mung beans significantly lower cholesterol levels and protect the liver from high fat diets.

Pinto beans act on the genes involved in cholesterol regulation and lower cholesterol levels especially when a high saturated fat diet is eaten. Black beans lower cholesterol by about 15%. Navy beans and cowpeas also lower cholesterol levels. You have an excellent choice of beans available to get your cholesterol levels down to normal.

j. Coffee that is made with filters doesn’t raise cholesterol levels.

k. Nuts also lower cholesterol levels. Almonds are a good source of monounsaturated fats, which are thought to be responsible for lowering cholesterol. Eating nuts regularly is associated with a 50% reduction in diabetes and a 30% reduction in cardiovascular diseases. Hazelnuts, walnuts, cashews, brazil nuts and others will do also – a handful a day is usually enough!

l. Eggs are okay as long as you are eating other fruits, vegetables, whole grains, nuts, poultry, fish, and low-fat dairy products in the diet

8. What Foods Do I Avoid for High Cholesterol?

Foods high in fructose are a poor choice when you have high cholesterol levels. The diet given in an experimental study had 18-20% of the calories coming from fructose and/or high fructose corn syrup. It was fed to swine, but rapidly accelerated the development of plaque in the arteries.

Turkish coffee and Scandinavian coffees are not filtered and actually raise cholesterol levels.

Sugar, processed foods, fried foods, high glycemic index foods, and a high fat diet should be avoided if you want lower cholesterol levels.

9. Can Exercise Reverse High Cholesterol?

This is a good question. Brazilian researchers searched all the existing studies in the medical study database and found that the answer was yes, exercise can lower high cholesterol levels. However, it did not reverse them totally. They also compared the effects of aerobic exercise to that of resistance exercise (weight lifting) in type 2 diabetics and found that both had similar effects on cholesterol levels. The exercise plans that were tested were protocols that varied from 8 to 22 weeks long, 30-60 minutes a day, three to five times a week.

New Zealand researchers found that high-intensity interval training was effective in type 2 diabetics to decrease their cholesterol levels, although it did not reverse them to normal.

In Type 1 diabetics, exercise changed the body mass index as well as their LDL-cholesterol levels and insulin dose, but again did not return levels to normal.

Researchers at the University of South Carolina found that both aerobic and resistance training reduced cholesterol levels and triglycerides when combined with a weight loss diet. They concluded that exercise is an intervention for those with metabolic syndrome as a way to lower cholesterol.

Another question usually asked about exercise is whether or not 40 minutes of continuous exercise is better than three sets of 12 minutes of high intensity exercise – and will this affect cholesterol any differently. Canadian researchers discovered the answer in their study. The exercise bursts lowered hemoglobin A1c levels 1% more and lowered cholesterol levels 7% more than the continuous exercise. The HDL-cholesterol levels were increased 19% more by the high intensity exercise bursts than the continuous exercise.

10. Can Losing Weight Reverse High Cholesterol?

Certain types of diets will lower high cholesterol levels. Intermittent fasting decreases cholesterol levels by 19%.

Even a diet that is simple and based on only eating 500 fewer calories a day works to lower cholesterol levels in those who have genetically high levels of cholesterol.

Nutritionists have found that a lowering of the weight by 10% is usually enough to significantly impact cholesterol levels.

11. Can High Cholesterol Go Away On Its Own?

High cholesterol levels won’t go away on their own if you do nothing about them. You will have to make an effort to do something about them – diet changes, lifestyle changes, exercising, and even taking supplements.

12. What Happens If High Cholesterol Doesn’t Go Away?

If your levels of cholesterol remain high, then it’s possible that you may develop cardiovascular disease, and suffer from a heart attack or stroke. It’s just not worth it.

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Cashew Nut Oil Uses That Can Help You

The exotic cashew tree is found in several parts of the world including Brazil, India, and Africa. This tree grows what’s called a “cashew apple” and underneath this fruit is the famed cashew nut. This nut has grown in stature over the years and is now appreciated by billions of people worldwide.

While the cashew nut has its place among organic foods, this topic is going to look into the world of cashew oil nut oil uses that can help you.

This oil is extracted from cashew nuts and is widely appreciated for all that it has to offer. Let’s take a look at cashew

How is Cashew Oil Made?

Cashew oil is made by cold pressing the Cashew Nut (i.e. cashew kernels) with top-grade machinery. The mechanical press rotates to squeeze the cashew nuts and produce chunks. Once the cashew chunks are broken up, this leads to the processing component where the oil is created.

This process is tedious and requires world-class machinery. In general, the first order of business is to grab cashew apples. This is how a cashew nut is found. Once this is done, the idea is to roast the nuts and make sure its shell is easier to break. Otherwise, the process can take quite a long time and isn’t as feasible. Once the shell is broken, it’s time to work away at the skin.

The goal is to quickly remove the shell before working away at the nut.

Please note, while cashew oil is healthy, the shell isn’t. This is why companies spend time working through the shells and making sure everything is in good shape.

How Cashew Oil is Used

There are several uses for cashew oil and each one is important.

Most people are aware of traditional essential oils such as coconut oil or almond oil, but cashew oil is just as potent. It has considerable value when it comes to making sure everything is healthy and filled with nutrients. The average person isn’t aware of these uses and that’s why they end up ignoring the oil.

In the past, this oil was noted for causing skin conditions because its shell caused dermatitis.

With time, cashew oil has been studied in detail and people are beginning to realize the positives it has to offer.

Skincare

Yes, one of the primary advantages of cashew oil has to do with skincare. The oil is easy to use, spreads evenly, and offers tremendous value when it comes to moisturizing the skin. This makes it easier to retain moisture in the skin without having to use additional moisturizers. The reason for this effect has to do with oleic acid. This acid is renowned for helping create a barrier that locks moisture in.

For skincare purposes, this is a huge advantage making it a highly sought after option in colder climates.

Another reason it does well when it comes to skincare has to do with vitamin E. Cashew oil is high in vitamin E, which has been studied to improve the skin’s appearance and overall condition. As soon as the oil is applied, it helps get rid of bad toxins, keeps the skin fresh, and makes sure those pesky wrinkles become a thing of the past. It has a tremendous anti-aging effect that’s hard to ignore.

Regular application of cashew oil to the skin can go a long way in helping the skin cells. It also has a soothing effect that’s great when it comes to easing potential inflammation on the skin.

If you suffer from acne or eczema, it’s important to look into the value of cashew oil. This oil has been rigorously studied to see how it impacts the skin when it’s under attack by acne or even rashes. In these situations, cashew oil does wonders as it can make use of linoleic acid that reduces inflammation on the skin.

Cooking

Yes, cashew oil can be used for cooking and is often used for various recipes worldwide. It has a unique taste and comes with a tremendous nutritional profile making it a strong ingredient. Instead of using other cooking oils, many people prefer to go down this path because it’s good for the body, tastes nice, and lasts for a long time too. This makes it great for the long-term and is ideal when it’s time to put together a proper meal.

Nutritional Label

  • Serving Size: 1 Tbsp.
  • Calories – 94
  • Carbs – 4 g
  • Fat – 7 g
  • Protein 2.8 g

Please note, this will vary depending on the brand and how the cashew oil is extracted. Take the time to read each nutritional label in detail to better understand what the oil has to offer and what it can add to your life.

Fatty Acid Breakdown

Healthy fatty acids are essential when it comes to a person’s well-being. This is why most people prefer looking at well-balanced oils that are packed with high-quality nutrients and provide quality fatty acids.

Here’s a detailed breakdown of cashew oil and what it has to offer in this regard.

Just like any other edible oil, this comes power-packed with great fatty acids including:

  • Linoleic Acid (0-21%)
  • Oleic Acid (68-80%)
  • Palmitic Acid (4-17%
  • Stearic Acid (1–11%)

For those asking “Is cashew oil healthy?” it’s best to look at this breakdown to better understand what it has to offer. This is a wonderful oil that is easy to consume, nutritious, and ideal for consistent use.

Is it Edible?

Yes, cashew oil is edible and is often used in recipes worldwide. Certain cultures enjoy using cashew oil and believe it’s a far better option than some of its alternatives.

For those looking to dive in for the first time, this is a no-brainer and does provide a long list of advantages.

Can You Cook with Cashew Oil?

Yes, as long as the smoke point isn’t breached, cashew oil is easy to cook with and works well for almost any dish. Instead of using alternatives such as olive oil, some people move towards cashew oil because of its wonderful nutritional profile. It’s all about taking a look at what it offers before including it in a recipe.

What is the Smoke Point?

The smoke point is an important metric to keep in mind while discussing edible oils. In general, cashew oil has a set smoke point to determine what temperature is needed for it to burn and smoke.

Going past this smoke point is bad because it leads to the creation of free radicals, which are bad for the human body. To avoid exceeding this point, it’s important to know what the smoke point is for cashew oil.

According to studies, the set smoke point is 400 degrees Celsius and it’s best to stay as close to this number as possible. Anything more than this will overheat the oil and render it useless.

How Should You Use Cashew Oil in the Kitchen?

Cashew oil is a versatile ingredient and can be used in several different ways depending on a person’s taste. Most people take a little bit of cashew oil and sprinkle it on top of their salad before digging in. This is easy to do, efficient, and makes sure the preparation time doesn’t get in the way of other things.

For those looking to mix things up, cashew oil can be used in traditional dishes whether it’s pasta, ravioli, or even a simple sandwich. Remember, all it takes is a small amount to get the job done.

Is Cashew Oil Healthy?

To understand whether or not this is a healthy option, let’s take a look at the main advantages.

 High in Vitamin E

Yes, this is incredibly high in vitamin E making it wonderful for the skin and body. Vitamin E has been studied in detail and researchers believe it has great antioxidant effects and can make it easier to fight serious organ conditions. Whether it’s the heart or immune system, it’s important to have a good amount of vitamin E daily.

This is why more and more people continue to take a look at what cashew oil has to offer. It works in several different ways and the high levels of vitamin E help fight cancerous developments too.

Reduces Inflammation

Along with being high in vitamin E, cashew oil is also well-regarded for its anti-inflammatory properties. This oil is great for the immune system and can strengthen it over time. This makes it easier to fight off health problems while staying strong at the same time.

If you are   dealing with eczema, arthritis or general pain, it’s always important to take a look at cashew oil. It’s an easy-going solution that does wonders when it’s time to  tackle your inflammation flare ups.

Cashew nut oil as plenty of uses and is also an healthy option . It can be a wonderful addition to a your  skin care  routine and your favorite dish.  Whether it’s through topical application or dinner, there’s nothing better than a little bit of cashew oil to keep the body in good shape.

5 Healthiest Oils to Bake With

What Oil are You Using to Bake With?

 

No two oils are created equal. There are so many to choose from with several different uses and health benefits. Some are ideal for frying, grilling, baking, dressings, while others are used in skin and hair care products.

When searching for an oil to use for cooking, baking, dipping or to drizzling on your salad you should use one that has less than 4 grams of saturated fat per tablespoon. Any more than that and you will be at risk for high cholesterol. You also want to look for oils with more unsaturated fat than saturated fat.

When cooking, you need to try a variety of oils to find which flavor you like the best. Most oils on the market have a distinctive taste and will not go well with every dish. Before cooking with oil, you should be aware of the properties of the oil that you are using.  Here are a couple of characteristics to look out for when choosing your oil for baking.

Smoke Point

The smoke point is crucial when choosing an oil to cook with. The smoke point is the temperature that the oil breaks down. 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. Baking has a range of different temperatures that are commonly used, depending on what it is that you are baking. Typically, the temperatures range from 350-450 degrees Fahrenheit. The oil that you use to bake with needs to have a smoke point that is higher than this. If you bake 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 smell. If your oil gets to this point, discard it and start over. Nicotine isn’t the only type of smoke that kills. Burnt oil can kill you too.

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). You should limit the use of oils with more than 4 grams of saturated fat per tablespoon. 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. You can bake your cake and enjoy by using one the  5 healthiest oils for baking below.

5 Healthiest Oils for Baking

1. Avocado Oil

Avocado oil is a healthy cooking option in pretty much any dish you can think of. Avocado oil is derived directly from the avocado, and the cold press version is something you should definitely keep in your cabinet. Avocado oil has low levels of oxidation, high monounsaturated fat levels, proper levels of antioxidants, and the presence of phytosterols. Phytosterols help to lower harmful cholesterol levels. They fight for the same enzymes in your gut as cholesterol, which prevents bad cholesterol from being absorbed. Avocado oil has a fantastically rich avocado flavor, which will make your baked goods even better (if you like avocados of course). The oil also boasts a pretty high smoke point at 520-degrees Fahrenheit. This makes it suitable for all kinds of cooking.

2. Grapeseed Oil

Grapeseed oil has a high smoke point at 420-degrees Fahrenheit. This would appear to make it a good oil for any type of cooking, 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. This makes the oil not the best choice for frying, but that isn’t the case for baking. Grapeseed oil is perfect for baking and adds a sweet fruity flavor to pastries. However, be mindful of using it if you don’t want a fruity taste in your baked goods.

3.  Rice Bran Oil

Rice bran oil as an excellent option for baked goods, especially if you are a person that is trying to cut out gluten. It contains several vitamins and one of the highest levels of antioxidants on the market. It contains nearly no trans-fat. Rice bran oil helps to lower cholesterol, enhance the immune system, and defend against free radicals. It is a very light oil and has no overpowering flavor. This is ideal for many baking situations so that you don’t distort the flavor profile that you are aiming for. Rice bran oil also has a very high smoke point at 490-degrees Fahrenheit. You won’t easily find an oil so versatile.

4. 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 great because you can bake several different items with it and not worry about the taste carrying over. 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. Although this is less of an issue when baking. Peanut oil boast benefits to heart health, blood flow, and cholesterol.

5. Olive Oil

There has been a lot of speculation over the years about the healthiness of olive oil.

However, olive oil is 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.

3 Unhealthiest Oils for Baking

1. Palm Oil

While palm oil does have its place, it isn’t the best oil for baking situations. Palm oil mainly consists of saturated and monounsaturated fats. This means that it is very heat stable and does not experience oxidation easily. However, the high saturated fat content makes it prone to causing harm to your cardiovascular health. Baked goods can already be harmful to you, so this isn’t the best combination. It does have a high smoke point of 450-degrees Fahrenheit. Like peanut oil, it has a neutral taste that isn’t overbearing. However, to be safe, I recommend finding a naturally refined palm oil. Standard refined palm oil can be horrible for you. Also, 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.

2. Cottonseed Oil

Cottonseed oil is another one of those highly controversial oils. Cottonseeds contain a natural toxin named gossypol. In order to remove this toxin, it must be refined. Unrefined cottonseed oil is mainly used as a pesticide (that isn’t very comforting). Gossypol has been connected to infertility and liver disease. With this said, I’d recommend staying away from cottonseed oil altogether. It has a smoke point of 420-degrees Fahrenheit, which isn’t bad. While cottonseed oil does have some benefits, there are much better oils on the market suited for your baking needs.

3. Vegetable Oil (Blend)

When referring to vegetable oil blends, I am speaking of the products that are merely labeled vegetable oil. The problem with these oils is that they have all sorts of ingredients added to them. There isn’t much regulation to what is in them. These blends contain a variety of different vegetable oils as well as other harmful chemicals. They are inexpensive, which is why many consumers cling to them. However, the mixture makes it difficult to pinpoint what the benefits are versus the harmfulness. They usually are refined, which taints the health value of the different oils. You don’t have to get rid of the blend all together but use it with caution.

Temperatures to Bake Different Pastries

  • Cookies – 350-400-degrees Fahrenheit
  • Cake – 350-degrees Fahrenheit
  • Muffins – 375-degrees Fahrenheit
  • Biscuits – 425-degrees Fahrenheit
  • Yeast Bread – 400-degrees Fahrenheit
  • Cupcake – 350-375-degrees Fahrenheit
  • Rice Pudding – 300-degrees Fahrenheit
  • Brownies – 325-degrees Fahrenheit
  • Pie – 350-degrees Fahrenheit
  • Croissants – 375-400-degrees Fahrenheit
  • Macaroni & Cheese – 350-degrees Fahrenheit

Closing Thoughts

Buy your cooking oils in smaller portions to avoid it from getting oxidized and going rancid. Each oil has a different shelf-life, and it is crucial to abide by them. You need to store your oils in dark, cool places in order to keep them fresh for longer. When using oils, it is a good idea not to reuse the oils or keep at high temperatures for too long. This will also increase the chances of free radicals and trans-fat formulating by oxidation. Aside from these closing tips, enjoy your baked goods.

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.

 

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.

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.

Health Benefits of Hazelnut Oils

Hazelnut Oil Health Benefits

 

 

Supermarket shelves are filled with different types of oil. Some with a hefty price tag and some are cheap. Not to mention virgin, refined, cold press and all the other fancy terms that makes the selection process very confusing. How do you know which ones are the healthy ones and which ones to avoid?

But did you notice that some of the same oils that you cook with you can also used as a part of  your skin and hair care routine. For example, coconut oil can be eaten and also slathered all over your body from head to toe.  Hazelnut oil can be used in the same. The health benefits of hazelnut oil is similar to coconut oil. You can nourish your body from inside and outside with hazelnut oil. If you want to keep you cholesterol level in check you must read the labels to get the low down on the fat content in the oil.

Where is Hazelnut Grown?

Hazelnut oil is  extracted from the hazelnut by a press machine. With this said, you cannot speak of hazelnut oil without first being familiar with the hazelnut. The hazelnut, also known as the filbert nut, comes from the hazel tree. Hazel trees were first introduced to the United States by European immigrants.

Throughout history, hazelnuts were said to have mystic powers and healing qualities. They were even torched during wedding ceremonies to promote fertility and a long, happy marriage. They were also used in many formulas for a variety of illnesses. Even in the world today, hazelnuts are known to have various health benefits. They remain to be one of the most prestigious amongst the tree nuts.

There are 15 different species of trees and shrubs that produce this nut. These plants are native to the northern temperate zone but have different breeds that can be found further to the west. Overall, there are three different species of hazelnut. These species are the beaked hazelnut, the American hazelnut, and the European hazelnut. You can tell the difference by the size of the nut. The beaked hazelnut ranges from about 4 to 7 cm. The American nut is a bit smaller at 1.5 to 3 cm. The European version is the largest, and a bit bigger than 7 cm.

Hazelnut Oil Uses

Hair Care
Hazelnut oil is filled with fatty acids, proteins, and vitamins. This helps it to nourish the hair and the scalp. It is an excellent oil for continuous healthy hair growth and great for scalp massages. It keeps hair follicles safe from the sun and prevents you from having a dry scalp.

Skin Care
Hazelnut oil is known as a reliever for those of us with sensitive skin. It will not dry out your skin or make you break out, unlike some alcohol-based cleansers. It is natural, so you can use it pretty much every day to brighten your complexion. This is due to its high fatty acid and vitamin E properties. They both increase moisture and hydration in the skin. The presence of vitamin E makes it great for reducing the visibility of scars, getting rid of wrinkles, and limiting hyper-pigmentation. Hazelnut oil can also be used as a moisturizer, due to its ability to retain water.

Cooking

Hazelnut oil is excellent for cooking in mid to high range temperatures and is great for  baking as well. It adds a unique flavor to salad dressings, pasta, and grilled meat. I would highly recommend cooking your fish with it.

Aromatherapy/ Massage Therapy

Hazelnut oils is light, nutty, and due to it’s sweet scent is great for aromatherapy. It is an excellent ingredient to add when mixing a massage oil. This is because it helps to tone and tighten the skin, as well as building up the capillaries and assisting in the cell regeneration process.

Biodiesel

It is no secret that the demand for diesel fuel will soon exceed the capabilities of the industry. The vegetable oil and animal fat industries will not be able to pick up the weight by themselves. Hazelnut oil is a great raw material for the manufacturing of biodiesel and may be just what we need to pick up the slack. It can be a good alternative, due to its high properties of fatty acids. This will likely make it a valuable resource for the future production of biodiesel.

How is Hazelnut Oil Made?

Hazelnut oil is made from cold-pressed hazelnuts through a process known as extraction. If you have an automatic extraction-machine, then this process is pretty simple. All you would need to do is put a few pounds of the nuts in the machine, and it will take care of the rest. Just be sure to place a jar under it in order to catch the oil.

If you have a manual machine, then you will need to start by drying the fresh hazelnuts. They should only have about 10 percent moisture. If you have hazelnuts that are already dehydrated, then skip the previous step. Then weigh the nuts and write down the weight. Then, spread them out on a baking pan and place them in the oven at 300-degrees Fahrenheit for one hour. After that, remove them, let them cool off, and weigh them again. Subtract the new weight from the old mass and multiply that number by 100. This is your moisture percentage. If not at 10 percent, then continue to bake them in one-hour intervals until they are. Once, you get to the desired proportion, put them in the manual press. Place a jar underneath, to catch the oil. Seal it and then place it in the refrigerator until you are ready to use it. If made properly, the oil should be light yellow in color.

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. Hazelnut oil is refined vegetable oil, and its weight is about 50 to 65 percent oil.

Nutritional Value

Hazelnut oil is so full of so many nutrients. This is why so many people rely on it for skin and hair care. All the vitamin E found in hazelnut oil makes it a no brainer. The high antioxidant levels can be used to increase your immune system, protect your heart, and reduce inflammation. Research has found that frequent use can even reduce the risk of cancer. This a great when you consider that pretty much everything allegedly causes cancer these days. Hazelnut oil is also said to lower your cholesterol, due to its low LDL (low-density lipoproteins). LDL is considered bad cholesterol because it clogs the arteries.

Nutritional facts

One tablespoon of hazelnut oil contains:
· Calories: 93
· Total Fat: 7g
· Saturated Fat: 1g
· Trans Fat: 0g
· Polyunsaturated Fat: 1g
· Monounsaturated Fat: 5g
· Cholesterol: 0mg
· Potassium: 94mg
· Sodium: 33mg
· Total Carbohydrates: 8g
· Dietary Fiber: 1g
· Sugars: 6g
· Protein: 2g
· Vitamin C: 1%
· Iron: 8%
· Vitamin K: 1%
· Riboflavin: 1%
· Vitamin B6: 5%
· Pantothenic Acid: 2%
· Magnesium: 5%
· Selenium: 1%
· Manganese: 27%
· Calcium: 1%
· Vitamin E: 13%
· Thiamin: 6%
· Niacin: 1%
· Folate: 3%
· Phosphorus: 5%
· Zinc: 3%
· Copper: 23%

What is the Smoke Point of Hazelnut 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 entirely it also becomes unhealthy beyond that point.The smoking point of hazelnut oil is 430-degrees Fahrenheit. With this said, I wouldn’t use it for frying. It will likely give the hazelnut oil a bitter taste

Alternatives to Hazelnut Oil

If you have a nut allergy or just don’t enjoy the taste of hazelnut oil, there are still some good alternatives out there. Here are a few substitutes for hazelnut oil:

 Olive Oil 

Olive oil can be used as a substitute for hazelnut oil in most recipes. If you are using it in a recipe 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.

Almond Oil 

Almond oil is another nut oil that is rich with flavor and great for salads. Just like walnut oil, it is high in vitamin E. It is also great for desserts. However, it does have a higher smoking point than walnut oil, so it can be used for recipes with a higher heat requirement. If using a refined version, it is excellent for baking and frying as well.

Sunflower Oil

Sunflower oil has a much milder taste to it than hazelnut oil, so I wouldn’t count on it for much flavor value. Like almond oil, it can be used for higher temperature cooking but is also suitable for cold dishes. It is high in vitamin E and low in saturated fat, which makes it an excellent alternative to hazelnut oil.

Is Hazelnut Oil Healthy?

Honestly, you will find it challenging to find any disadvantages of hazelnut oil. This just goes to show that not all oils are created equally. It has an unbelievable amount of health benefits for cooking and personal hygiene. Hazelnut oil is one of the most highly regarded oils out on your grocery story shelves. So, is hazelnut oil healthy?