Pine Seed Oil Benefits

Pine Seed Oil: Is it worth it?

Another seed oil that has been causing a frenzy on the internet is pine seed oil, otherwise known as pine nut oil or cedar nut oil. People have been swearing by it and now more and more people are learning about its uses and benefits. This now brings up the question of “Is it worth it?”

If you want the answer to that question, then you’ll just have to keep on reading to find out everything from where it comes from to the effects it can have on your body and so much more. Pine seed oil benefits for weight loss may be an untapped remedy that can help you shed some extra weight.

Let’s get started.

Where does it come from?

The minute you hear the name “pine seed oil”, you can probably guess that it comes from pine seeds, right? Well, you’re right.

Pine seed oil is extracted from the edible seeds of a variety of pine species which grow in cold, mountainous regions of the world. This practice has been done for generations, predominantly in Europe and Asia, where some of the best pine seed oil comes from. As a matter of fact, the quality of the oil is dependent on the type of pine nut it was extracted from. Siberian pine nuts are renowned for producing the best pine seed oil, as are Korean, Russian and French pine seed oils.

The process of extracting the pine seed oil involves harvesting and shelling fell pine cones, then cold-pressing until oil is expelled. This produces a golden yellow, aromatic oil that is then bottled and put on shelves.

What is it used for?

In the past, pine seed oil was used in France for trading. In Russia, it was first used for cooking. Today, we have found many more uses for pine seed oil and have even incorporated it into their daily lives. Here are a few:

Hair and skincare

Pine seed oil has been used by many years in cold, dry climates to keep skin moisturized and to address certain skin conditions. In these parts of the world, the dry cold air causes the skin to become flaky and chapped. Applying the pine oil also helped to protect the skin from the severe cold due to its warming/insulating effect.

Pine seed oil is also great for massages since it is a biologically active oil. It is very attractive and has a pleasant odor.

Pine seed oil can also be used to detangle hair because of its Vitamin E content. It also makes the hair smooth and shiny and keeps the scalp hydrated. In Siberia, it was also used it for nail care.

Weight loss

Korean and Siberian pine nut oil, in particular, has been used to suppress appetite. This is because it increases the hormones in our brain which tells us that we are full. By doing so, you will feel fuller faster and will eat less, and lose weight as a result.

Treating breast cancer

Studies have shown that the pinolenic acid found within pine seed oil can impede the growth of breast cancer cells. The way it works is by preventing them from moving on to other body tissues and spreading the cancer. Though inconclusive, there is a popular theory that says it may be useful in preventing the spread of other cancers in the body.

Treating hypertension

Though uncurable, hypertension, or high blood pressure, can be managed through medication, stress reduction and a proper diet. Pine seed oil can also help to regulate systolic blood pressure. Just be sure to consult a doctor before starting this natural treatment as the fatty acids and phytonutrients in the oil may have a negative impact when paired with certain medications.

Nutritional facts

100g of pine seed oil contains:

Energy: 3693kJ/898kca
Total fat: 99g
Saturated fatty acids: 7g
Monounsaturated fatty acids: 25g
Polyunsaturated fatty acids: 68g
Carbohydrate: 0g
Sugars: 0g
Protein: 0g
Salts: 0g

Omega-3: 0.1%
Omega-6:22.8%
Omega-9:25%

Vitamins B1, B2, B3, E, and F are all present in pine seed oil, which helps the body to absorb vitamins A, D and K.

Pine seed oil also contains several nutrients such as calcium, cobalt, copper, linoleic acid, magnesium, manganese, oleic acid, palmitic acid, phosphorus, pinolenic acid, polyunsaturated fatty acids, stearic acid, and zinc.

Type of Fat

Pine seed oil is made up of “good”/ heart-healthy fats such as monounsaturated fat (MUFAs) and polyunsaturated fats (PUFAs). When eaten in moderation as a replacement of saturated and trans fats in the diet, this helps to lower cholesterol or at least keep high cholesterol at bay.

Taste and smell

Russians describe their Siberian pine seed oil as having the taste and the smell of the forest. Individuals who have tried it will tell you that is has a strong woody taste and a nutty smell. Its aroma has also been described as being sweet and pleasant.

Smoke point

Pine seed oil has a relatively low smoke point. This means that beyond this temperature, the oil will begin to burn and toxic fumes and free radicals will be released which are harmful to human health. At this point, pine seed oil has no health benefits and is virtually useless.

Pros

Pine seed oil can be a great addition to your kitchen or bathroom cabinet. Here’s why:

It is nutritious- Pine seed oil is rich in amino acids (proteins), vitamins and fatty acids. This makes it a good source of nutrition, especially for teenagers, children, and pregnant women.
It has anti-inflammatory properties- Both traditional medicine and modern medicine have concurred that pine seed oil is great for digestive issues and stomach problems, and boosts metabolism
It can lower cholesterol- In Korea, scientists have proven that pine seed oil can lower cholesterol and by default, high blood pressure.
It can treat skin problems- Since pine seed oil is full of antioxidants, skin problems or disorders such as eczema, psoriasis, acne, scabies, fleas, and itchiness can all be treated with the oil.

Cons

Up until now, pine seed oil sounds amazing, but we can’t tell you the pros without mentioning some of the cons. The major ones include:

It can cause an allergic reaction- If you have sensitive skin or an allergy to nuts, you can risk having an allergic reaction both when applied topically or when ingested. This reaction can be anything from a simple rash to anaphylactic shock. Other symptoms include vomiting, swelling, wheezing and stomach pains.
Low smoke point- Because this oil has a low smoke point, you can take it off your mind as a cooking oil because it will start to burn at very high temperatures.
Lack of appetite- While some people love this effect of pine seed oil, if you are underweight or suffer from eating disorders, you can experience health problems.
More expensive- Pine seed oil is more expensive than many other oils so if you are on a budget, you may want to look for a cheaper alternative.

What’s the best way to use it

Pine seed oil’s low smoke point means that frying, stir-frying and any other high-heat methods of cooking food is out of the question. However, it makes for a great finishing oil or topper to add additional flavor to food.

Some bakers use pine seed oil while making bread because it has a preservative effect. Just bear in mind that only a small amount of the oil is needed.

Alternatives

If you find that you are allergic to pine seed oil, then it is probably best that you avoid other edible nut oils.

Other oils which provide similar health and cosmetic benefits include wheat germ oil and flaxseed oil.

Things to note

When buying pine seed oil, especially online, it is important to read the ingredients along with customer reviews as some companies dilute the oil or use other pine seeds which will not give you the pure quality you are looking for. It is also important to look for any indication that the oil was extracted using the cold-press method. If there are none, then it probably means that chemicals and high heat were involved in the extraction process.
When applying pine seed oil to the skin, it is better to dilute it to. Pure pine seed oil is very concentrated and can cause skin irritation.
Store-bought pine seed oil comes with an expiry date, but if you do happen to get some from a local farmer, it can be stored for up to 18 months in a cool, dry place away from direct sunlight. After opening, it is best to use it within 3 or 4 months before its quality diminishes.
Pine seed oil can be bought in a capsule form if you don’t wish to use it for topical purposes.

Conclusion- Healthy or Unhealthy?

Pine seed oil is a healthy addition to your diet and routine once it is used in moderation.

Since it is so versatile, it is a great purchase and not just a luxury buy. That same bottle can be kept in your kitchen to add to your salads, and you can even add it to a DIY face mask. If you are on a diet, you can take pine seed oil supplements to help you lose weight, and you can add it to hair care products for extra nutrition.

Pine seed oil gets a thumbs up!

Pumpkin Seed Oil Benefits That Might Surprise You

Also known as pepita oil or ‘green gold’, pumpkin seed oil is loved by professional and home chefs all over the world for its remarkable health benefits and amazing smell and flavor when used when cooking.

If you are a bit iffy when it comes on to pumpkin seed oil, then take a moment to learn all there is to know about pumpkin seed oil benefits. You might be surprised by what you will discover!

Where does it come from?

Pumpkin seed oil, like the name suggests, comes from the seed of a pumpkin, but not any kind of pumpkin can make the cut. This oil is made from a special type of pumpkin known as the Styrian pumpkin which is native to Austria.

Traditionally made in Europe for over 300 years, the unhusked seeds are dried, roasted and pressed using a mortar and pestle until the dark oil begins to form. This oil can take on a dark green or dark orange-red color, depending on its thickness, and is bottled and sold in many parts of the world, including the US.

What is it used for?

Pumpkin seed oil is used widely in the culinary arena in salad dressing, desserts, stews, and soups. Aside from cooking, pumpkin seed oil has many other applications. These include:

Hair and skin care

Many persons who suffer from hair loss and balding, especially men, use pumpkin seed oil capsules to stimulate hair growth without experiencing any adverse effects. Some women who suffer from traction alopecia also find this oil to be useful.

And, since pumpkin seed oil is a natural antioxidant, it is used to reduce skin inflammation along with the appearance of age-related wrinkles and blemishes.

Heart health

While many people think of fats and oils as being unhealthy, the “good” fats such as pumpkin seed oil which contain oleic and linoleic acids are necessary for regulating blood pressure and cholesterol which helps to prevent various heart conditions such as heart attacks, stroke, and atherosclerosis.

Cancer prevention

Over the years, a number of studies have been conducted which support the idea that pumpkin seed oil may be useful in reducing the chances of developing colon cancer, breast cancer and even prostate cancer due to its anti-inflammatory properties.

Mental health

Pumpkin seed oil is great for reducing the number of stress hormones present in the body and boosting mood. If you suffer from anxiety and/or depression, it is a great natural remedy and is a much better alternative to antidepressants that have many negative side effects.

Menopause

Women who are going through menopause use pumpkin seed oil to treat many of the symptoms associated with it as such as cramps, joint pain, hot flashes, and headaches. There have also been noticeable increases in HDL cholesterol levels and decreased in diastolic blood pressure.

Nutritional Facts

Unlike many other oils, pumpkin seed oil is not just 100% oil. In fact, its fat concentration is just about 30% to 50%.

In a serving size of 2 teaspoons, organic pumpkin seed oil has:

Calories: 120

Calories from fat: 122

Total Fat: 14g

Saturated fat: 1.5g

Monosaturated fat: 2.0g

Polyunsaturated fat:5.5g

Sodium: 0mg

Potassium: 0mg

Carbohydrates: 0g

Dietary Fiber: 0g

Sugars: 0g

Proteins: 0g

Of Note : Despite the presence of carbohydrates in pumpkins and pumpkin seeds, there are none present in pumpkin seed oil.

Pumpkin seed oil also contains many different carotenoids, such as beta-carotene and lutein, which are a form of vitamin A. These account for the deep yellowish or reddish color and can benefit the skin and cancer patients.

Tocopherols and tocotrienols which are a form of Vitamin E are also present which account for some of the antioxidant properties of pumpkin seed oil.

Type of Fat

Pumpkin seed oil is comprised predominantly of polyunsaturated fat, mainly omega-3 and omega-6 fatty acids. These are “good” fats as they help to raise HDL cholesterol and prevent heart disease.

Taste and smell

In its pure form, pumpkin seed oil has a nutty taste and is added to plain flavored desserts such as vanilla ice-cream to give it a little kick. The browned oil has a bitter taste.

Pumpkin seed oil doesn’t smell too oily, in fact, it won’t be as noticeable as say soya bean or vegetable oil, and won’t throw off the overall presentation of your meal.

Smoke point

Because pumpkin seed oil is so rich in polyunsaturated fats, it becomes unstable when heated and has a very low smoke point, at about 320°F or lower. For this reason, it is not used in cooking and is added to food in its raw state.

Pros

If you used pumpkin seed oil, you stand to reap several benefits. Here are some advantages associated with using pumpkin seed oil:

It is a diuretic- Pumpkin seed oil is a great solution for problems related to urination. What it does is cause the excess salts and water stored in the body to be released thereby decreasing the pressure on the bladder and increasing overall urine production. It can also help with blood wetting in young children
It is a great moisturizer- Like coconut oil, pumpkin seed oil is a great way to moisturize the skin, especially the face to keep it hydrated for a long time. It also kills bacteria and keeps your skin smooth and clear. Pumpkin seed oil is also pretty dense. That makes it a great option for a massage oil.
It lowers blood sugar- if you are like many persons who develop diabetes later on in life, it is possible due to your poor diet and lifestyle choices. By introducing pumpkin seed oil to the diet, diabetes can be managed as it lowers blood sugar.

Cons

Though there are no known negative effects when combined with other medicines, or when used in its pure form, pumpkin seed oil still has a few drawbacks. These include:

Low smoke point- When heated too much, the oil loses the essential fatty acids that make it so beneficial to health.
Impurities- When going to buy pumpkin seed oil, ensure that it is cold-pressed. Otherwise, you can end up with hydrogenated fat molecules, or worse, carcinogenic compounds, chemicals, and toxic impurities.
Allergies- If you have sensitive skin and/or allergies, you should be extra mindful when using pumpkin seed oil as it could cause irritation, redness and even contact dermatitis.
Quality- The quality of pumpkin seed oil can diminish if not stored properly. After a year to eighteen months, it can cause an upset stomach due to its short shelf life.

What’s the best way to use it

As aforementioned, pumpkin seed oil has a low smoking point. Therefore, it is not a good idea to use it for frying, sautéing, stir-frying or any kind of cooking which will require high heat. Your best bet is to use it as a marinade, salad dressing or topping for dessert.

In fact, it is better to use pumpkin seed oil that has been cold-pressed to extract the oil, rather than using pumpkin seed oil that was extracted using heat as it loses its antioxidant properties and other benefits when heated.

When received, you should store it in a cool, dry place such as a cupboard, away from direct sunlight. This can last for up to two years.

Alternatives

If you don’t have pumpkin seed oil, avocado oil or extra virgin olive oil can be used as salad toppers. If you want a similar flavor or one that’s close enough to its nutty taste, your best bet would be walnut oil or toasted sesame oil.

Sea buckthorn or buriti oil with a bit of jojoba oil should get you that pumpkin seed oil color.

Things to note

The first thing you should note is that this oil can stain your clothes if it isn’t dealt with properly. Pro tip: DO NOT WASH OR SPOT TREAT THE STAIN. Instead, lay your blouse or whatever it messed up in the sun and it will disappear on its own.
Pumpkin seed oil can also come in a capsule form if you don’t wish to use it as a finishing oil, or just simply hate the taste. Therefore, you can get all the health benefits in a simple, convenient way.
Pregnant women and women who are breastfeeding should probably stay away from it because there hasn’t been enough research conducted to confirm if has any effects on unborn babies or newborns.
When going to buy pumpkin seed oil, look for anything to indicate that it is Styrian grade. Many companies are coming out with different pumpkin seed oils, but nothing can beat the tradition and quality of pumpkin seed oil made from Styrian pumpkins. Otherwise, you might end up with something less impressive than what has been discussed.

Conclusion- Healthy or Unhealthy?

To sum everything up, pumpkin seed oil is a pretty healthy oil. And, the best part is, it can be used for many different purposes so it won’t just be another fad that is here today and gone tomorrow. From your food to your skin, you’ll be surprised by how quickly you will use it all up.

Sesame Seed Oil Health Benefits

There has been a lot of hype surrounding sesame seed oil and if you are like most skeptics, you will want to get to the bottom of it.

Every year there is a new trend in the natural community and while many of them have been backed by scientific research and studies, others have proven to be hoaxes.

Is sesame seed oil the miracle oil persons have been bragging about, or are its benefits another misconception? Find out the answers to this and more below when we uncover the truth about sesame seed oil.

Where does it come from?

Sesame seed oil comes from the seeds of the sesame plant (sesamum indicum). This oil has been extracted by humans for thousands of years and is one of the earliest forms of cooking oil that was traded amongst early civilizations. Today, sesame seed oil most popular in the Asian, African and Middle-Eastern markets, but it is also produced in the United States on a smaller scale.

To produce this oil, the seeds of the sesame plants are harvested by hand and extracted using various methods. In some countries, typically developing, the oil is extracted using cheap and manual-intensive methods such as water flotation, bridge, and ram presses, the Ghani process or small-scale expellers. In developed countries which can afford the technology to produce it faster, the sesame seed oil is extracted using large-scale extraction machines and chemical solvents.

Cold-pressing is another means of extraction which is done at low-temperatures which produces high-quality, pure sesame seed oil.

The color of the oil is dependent on the method of extraction. Sesame seed oil extracted using the cold-press method is typically a pale-yellow color, while methods that consist of heat have a golden to dark-brown color.

What is it used for?

Sesame seed oil is used widely for cooking in the Eastern parts of the world, on everything from ramen to eggs and salads. But cooking is not its only use. Other uses of sesame seed oil include:

Hair and skincare

Sesame seed oil contains hair-healthy vitamins B and E, along with nutrients such as magnesium, calcium, and phosphorus. The oil can be applied to the scalp to provide hydration and nourishment, or heated and used as an oil treatment to make hair stronger and healthier. It can also be used to delay greying and reduce hair loss.

Zinc contained within the sesame seeds also helps to produce collagen which makes the skin more elastic. It can also help treat dry, inflamed, irritated or damaged skin.

The antibacterial properties of sesame seed oil make it a great moisturizer if you suffer from acne, and it can also soothe eczema and psoriasis.

Cancer treatment and prevention

Chemical compounds found within sesame seed oil such as sesamol and sesamin are known to reduce certain cancer cells and prevent them from spreading. They also help to stimulate the body’s natural defense mechanism to help it to attack cancer cells.

Mental health treatment

If you prefer natural treatment methods to deal with your anxiety, depression or even stress , you can benefit from consuming sesame seed oil. This is due to the presence of an amino acid called tyrosine which helps to increase the level of serotonin in the body, thereby boosting your mood.

Improving heart health and blood circulation

Sesame seed oil contains many nutrients that directly contribute to heart health and blood circulation. The presence of zinc and copper in the oil will help to improve bodily function which will allow you to produce new red blood cells. These healthy new red blood cells also foster healthy organs.

In addition to zinc and copper, sesame seed oil also contains polyphenols which help to lower cholesterol and prevent cardiovascular disease.

Dental hygiene

Aggressive brushing and flossing of the teeth cause tears in the gum. These can then become infected and cause further problems down the line if not treated properly, if at all.

Some dentists recommend oil pulling as a means of treating these tears. This process involves using natural, cold-pressed oils to pull harmful bacteria from the teeth, gums, and throat by swishing it around in the mouth for about 15 minutes.

It can also be used to treat plaque buildup, fight the bacteria which cause bad breath and as a part of the daily routine for preventing cavities and diseases like gingivitis.

Nutritional facts

While sesame seed oil cannot replace foods which are dense in nutrient, it contains some vitamins and nutrients which are beneficial to human health. In one tablespoon of sesame seed oil you will find:

Calories: 120
Total Fat: 14g
Saturated Fat: 1.9g
Polyunsaturated Fat: 6g
Monounsaturated Fat: 5g
Cholesterol: 0mg
Sodium: 0mg
Total Carbohydrate: 0g
Dietary Fiber: 0g
Sugars: 0g
Protein: 0g

Omega-3: 40.5mg
Omega-6:5576mg

Sesames seed oil does not contain any minerals, however, it contains Vitamin E and K.

Type of Fat

There are good fats, and there are bad fats. However, sesame seed oil contains high percentages of good fats namely polyunsaturated fats and monounsaturated fats, and low percentages of the bad, saturated fats.

Taste and smell

The taste and smell of sesame seed oil depend on how it was made.

Cold-pressed sesame seed oil has a mild nutty, yet slightly musky taste with a grassy undertone. Others have even said that it is flavorless. Its smell is fragrant, like that of sesame seeds. It is more commonly used in the actual cooking of food.

On the other hand, sesame seed oil that was made by roasting/toasting are darker and has a flavor to match its appearance. It is primarily used as a finisher/topper because of its strong flavor.

Smoke point

Light sesame seed oil has a high smoke point of around 400°F. This means that it can take the heat and be used in a variety of dishes. However, dark sesame oil has a much lower smoke point.

Pros

Sesame seed oil has been very popular on the Asian and African continents for hundreds of years because of the benefits it provides. Here are some reasons why sesame seed use is so prevalent:

It can be used as seasoning- In Asia, much of the use of sesame seed oil is as a condiment. Instead of cooking with it, it is added to finished food to improve flavor and color. It can also be used as a marinade or dressing for red meat such as steak.
It protects and strengthens the skin and hair- Sesame seed oil is added to cosmetic products or used in its pure form to keep the hair and skin healthy and to treat conditions such as sun/wind exposure, acne, dandruff, fungus, lice and can even prevent malignant melanoma.
It is a natural remedy for many physical ailments- Sesame seed oil is a part of traditional medicine in many parts of the world. It is used to treat constipation, hemorrhoids, bronchitis, menstrual symptoms, insomnia, arthritis, sinus, intestinal colic, athlete’s foot, earaches, sore throats, and even vaginal yeast infection.

Cons

Low oxidative stability- Despite having better heat stability than most seed oils, the volatile compounds in sesame seed oil will increase if stored at temperatures about 60°C. When placed in a microwave for a few minutes, volatile aldehyde compounds will also develop.
May cause an allergic reaction- Individuals who are allergic to nuts or seeds are at a higher risk of having an allergic reaction when using sesame seed oil. Though reported incidents are low, cases of contact dermatitis have been increasing due to topical applications.
It can cause diarrhea- In large doses, sesame seed oil may cause diarrhea . It is recommended that no more than half an ounce be consumed daily.

What’s the best way to use it

The light-colored sesame seed oil has a higher smoke point than the dark sesame seed oil. This makes it suitable for high-heat cooking methods such as frying and stir-frying. It may also be used to sauté and sear food.

Dark sesame seed oil isn’t suitable for high-heat cooking, it may be added towards the end of stir-frying to preserve the flavor. It can also be used in making an omelet. In India, it is used to make curries and gravies.

Alternatives

If you happen to run out of light sesame seed oil, you can try any other light oils such as olive or avocado oil. These provide the same or similar health benefits of sesame seed oil.

For a dish which requires roasted/toasted (dark) sesame seed oil for flavoring, you could try adding roasted sesame seeds to another neutral oil to get that distinct flavor. Other oils which can provide that nutty flavor are peanut oil and walnut oil.

For the smell, perilla oil gives off a similar aroma as sesame seed oil and even has a similar taste.

Things to note

Despite being rich in polyunsaturated fatty acids, sesame seed oil takes a much longer time to turn rancid when left out in the open. This is because of sesamol, a natural antioxidant found in sesame seed oil.
When storing low-quality sesame oil, such as the dark variety, it is best to store it in an amber-colored bottle to limit sunlight exposure.
Dark sesame seed oil has a strong flavor and a little goes a long way.

Conclusion- Healthy or Unhealthy?

Sesame seed oil can be a healthy addition to your meal, depending on what it is used for. Just remember that at the end of the day, it is still an oil so it should be used in moderation.

Is Butter Healthy For You?

Butter is a product used by many people to prepare a variety of meals. It is normally made by churning cow milk. This churning process separates the butterfat from the buttermilk. However, there are different versions made from the milk of sheep, goat, yak, or buffalo. There is also sweet cream butter, which is different altogether. You can use butter to make anything from eggs to pasta. Even though butter has proven to be very useful, does not mean that it is good for you. So, we have to ask the question. Is butter healthy to cook with?

Nutritional Facts

Butter is mainly composed of fat with about 12 grams per tablespoon. This breaks down into about 7 grams of saturated fat, 0.4 grams of polyunsaturated fat, 3 grams of monosaturated fat and 0.5 grams of trans fat. This makes butter about 80% fat. That isn’t very comforting if you ask me. It is fairly complex as far as dietary fats go, with over 400 different fatty acids. So, that tablespoon of butter is going to cost you about 100 calories. It also consists of 31 mg of cholesterol, 2 mg of sodium, 3 mg of potassium and only 0.1 g of protein. On the upside, it will provide you with Vitamin A and Vitamin D. Vitamin A is the most present in this product, with 1 tablespoon providing about 11% of your Reference Daily Intake (RDI). Vitamin A helps to maintain teeth health, as well as soft tissue, white blood cells, and your immune system. Vitamin D is essential to maintaining healthy bones by regulating calcium and phosphorus levels in the blood. It also provides small amounts of Vitamins E, B12 and K2. Vitamin E is beneficial to your immune system. It helps to prevent coronary heart disease, as well as strengthens eye health and lowers the risk of cancer. Vitamin B12 contributes to your body producing red blood cells and helps to prevent Anemia. Finally, Vitamin K2 helps to regulate calcium deposition. This furthers the question, is butter a healthy choice to cook with?

Types of Butter

Sweet Cream Butter

– You can find sweet cream butter in pretty much any dairy section of any grocery store. They normally have an option of either salted or unsalted versions. The organic versions of these are typically better to use because the cows have not been exposed to pesticides or harmful chemicals.

Grass-Fed Butter

– This butter comes from cows that have been grass-fed as opposed to commercial grain-based feeds. This type of butter provides much better fuel for your body. These cows produce milk with more healthy fats and fat-soluble vitamins, such as a better omega-3 to omega-6 ratio as well as many fewer toxins. Overall, it is a much healthier product to cook with.

Cultured Butter

– Cultured butter is made by adding live bacteria before the beginning of the churning process. This gives the butter a much higher fat content but also gives it a much richer taste. However, it does help with digestion, for those who fear dairy products because they make their stomach hurt. It also comes with salted and unsalted versions, but my advice to you is to go unsalted and then add your desired amount of salt during the cooking process. Cultured butter is also fantastic for baking.

Whipped Butter

– This type of butter has milk and air whipped into it. This makes it much fluffier than traditional butter. It melts and spreads very easily and it is also fairly simple to make at home. You can also stretch butter that you already poses, this makes it great for large gatherings. The stretching of the butter makes it a bit lower in saturated fats and calories. Whipped butter may just be the way to go!

Compound Butter

– Compound butter is butter that adds spices such as, fresh herbs, garlic or paprika. Basically, whatever your heart desires. There are no specific downsides or benefits to this type of butter. It just depends on what you would like to add to it.

Brown Butter

– When you heat butter in a hot pan, the water evaporates out. You will see this happening, for it will bubble away during the process. The butter will turn much darker. This butter is great for making pasta or cookies. Really it will make anything you normally eat butter with several times better.

Vegan Butter

– Vegan butter is butter that has no animal products in it. It is made with a blend of vegetable oils, plant-based milk, vinegar, salt, nutritional yeast and turmeric (which is great for maintaining bone health). It is still high in calories and saturated fat. This means it is just as bad as traditional butter, but it’s vegan.

How is Butter Used

Butter is used to cook a variety of dishes such as pasta, eggs, chicken, and asparagus. It can also be used as a spread for your morning toast or bagel, as well as a pancake or waffle. Furthermore, it is pretty much essential in baking. However, it is not good to use in any dish that requires high-temperature searing. You should also avoid using it when cooking tortillas or tamales, it makes them much too moist. Finally, avoid using butter when you are greasing a pan. The high-water content will make the butter evaporate much to quickly and whatever you are cooking will stick to the pan. It is a much better idea to use oil or a cooking spray. However, the question still stands, is butter healthy to cook with?

Healthy or Unhealthy

So, after all of these facts, you may still be wondering if butter is a healthy cooking choice. I would say it depends on the kind of butter that you are using. If you find a good grass-fed butter it will be much better for you then a sweet cream butter. However, even with that said butter needs to be used in moderation for it is high in calories and saturated fat. Good substitutes for butter include ghee, coconut oil, and olive oil. Margarine is not a good substitute for butter. All of this information may seem a little overwhelming but have no fear. Eat your butter alongside heart-healthy foods and you should be ok.

Is Margarine Healthy For You?

Margarine is a butter alternative that resembles it in appearance, character, and composition. It is composed of about 80 percent fat and 16 percent water. It can also be made with several different kinds of oil. The process in which it is made is called hydrogenation. Other ingredients may be added in order to increase taste, flavor, aroma and enhance its nutritional properties.

These ingredients are either water-soluble or fat-soluble. Water-soluble ingredients include salt and preservatives, while the fat-soluble ingredients are emulsifiers, antioxidants, lecithin, flavor, natural coloring compounds, and vitamins. Emulsifiers are a substance that secures an emulsion, particularly processed foods. Antioxidants are man-made substances that help defend cells from damage and lecithin is a substance used to smooth food textures.

Brief History

Margarine was originally developed as an alternative to butter in mid-century France. By the 19th century, butter had become common in the diet of those who lived off the land, but very expensive for those who did not. Napoleon the 3rd presented an award for anybody that could come up with a valid and affordable alternative to butter. He wanted an alternative that was assessable to the lower-class citizens and the armed forces. In 1869 the award went to Hippolyte Mege-Mouriez. However, it still took quite a while for margarine to become popular in the United States.

Nutritional Facts

Margarine has slightly less fat than butter with about 11 g per tablespoon. This breaks down into 2.2 g of saturated fat, 3.5 g of polyunsaturated fat, 6 g of monounsaturated fat, and 2.1 g of trans fat. It has about the same calories per tablespoon of butter with about 100 calories per serving. The presence of trans-fat in this margarine makes it risky for consistent use. This is because trans-fat has been attributed to increased risk of heart disease and other chronic illnesses. Margarine also has 3 mg of potassium and 0.1 g total carbohydrates. It has no value in cholesterol, sodium, dietary fiber, sugar, or protein. It also lacks value in Vitamin D as opposed to butter. However, it does contain 10 percent of Vitamin A. Vitamin A is the most present in this product, with 1 tablespoon providing about 10% of your Reference Daily Intake (RDI). Vitamin A helps to maintain teeth health, as well as soft tissue, white blood cells, and your immune system. Unfortunately, margarine provides no calcium, cobalamin, vitamin c, iron, vitamin B-6, or magnesium. All of which are required in your daily intake.

Amount Per – 1 tbsp (14.2 g)

Calories – 102
Total Fat – 11 g
Saturated fat – 2.2 g
Polyunsaturated fat – 3.5 g
Monounsaturated fat – 6 g
Trans fat – 2.1 g
Potassium – 3 mg
Total Carbohydrates – 0.1 g
Vitamin A – 10%

Types of Margarine

Table Margarine

Table margarine is the most common type of margarine that you can find at any grocery store. It can be made at home in which case you can make it much lower in fat than store-bought products. It is commonly used for several pastries, doughnuts, cakes, cookies, as well as being great for a spread.

Industrial Margarine

Industrial Margarine is a tub of all-purpose margarine that good for taskS related to baking. It has added color and flavor, which makes for a premium final product. It has several specialty fats that are added to give bakery products much more texture and taste. It does this by providing tenderness and flakiness. It makes the final product more savory, flavorful, and creamy.

Pastry Margarine

Pastry margarine is made to be more plastic than traditional margarine. This makes it much easier for chefs to use. However, it also provides a good foundation for the pastry itself. Unfortunately, the fat content in pastry margarine is normally much higher than in traditional margarine; more specifically the saturated fat. It is overall superior to other forms of margarine if being used for baking.

Whipped Margarine

Whipped margarine has several upsides to its traditional counterpart. It improves qualities such as increased rate of flavor release, stability, bread coverage, resistance to molding, and it is much better to fry with. Just like whipped butter it can be made at home and is easier to melt and spread with. This makes it great for large gatherings.

Vegan Margarine

Vegan margarine is a tub of margarine that contains absolutely no dairy or animal products. While margarine is not normally dairy-based, it does contain small amounts of animal products. Check the labels carefully and be sure that your vegan margarine is free of lactose, casein, and caseinate. Casein is the primary protein found in milk and caseinate is kind of like its cousin. Casein is also found in many processed food and paint adhesives, which is very disturbing. Another great thing about vegan margarine is that it greatly reduces the amount of trans-fat found in traditional margarine.

Margarine vs. Butter

Butter is primarily made from dairy milk and salt, while margarine can be made with several different ingredients. Margarine can be made with anything from an edible animal to vegetable oil, while its liquid substances can be made from milk, water or a protein mixture.

Butter is normally made by churning cow milk. This churning process separates the butterfat from the buttermilk. However, margarine is made through a process called hydrogenation. In this process hydrogen gas is added to the ingredients under pressurized conditions. The hydrogen particles merge with the oil, which will make it melt. This makes the substance less likely to be contaminated through oxidation. Then an emulsifying agent is added in order to help the chemicals bond easily. The end result is a product that is a semi-solid, which means it is neither a liquid nor solid but a combination.

Is Margarine Healthy

Margarine does have some heart-healthy aspects to it. However, with the high presence of trans-fat, it can still be associated with an increased risk of heart disease. Vegan margarine is likely the best way to go but even so should be used in moderation. Once upon a time, it was thought that margarine was superior to butter health-wise, but in recent times that theory has been debunked. However, if you have any kind of intolerance to dairy products, then margarine is the better choice.

Is Peanut Oil Fattening?

Where does it come from?

Is peanut oil fattening and will make you tip the scale? Even if they have amazing health benefits, oils are very fatty and carries a lot of calories. Peanut oil, otherwise known as “groundnut” or “arachis” oil is one of the most widely used oils in the world. And like all fat, over indulging can cause weight gain

Peanut oils is a derative peanut kernels that are pressed and commonly used in Asian cuisines, especially in the Southeast Asian countries. This has also become quite popular in the western world.

The best form of peanut oil is probably that which is cold-pressed, unrefined, with a deep yellow hue, and a very nutty aroma. But if allergies to peanut is a concern, the refined peanut oil would be the better choice, because it is known to be allergen-free. In places where it is often used, the less refined version is more popular. Possibly, since it can retain a bit more of the protein of the peanut, producing in effect a stronger peanut flavor.

The product is subjected generally to standard extraction procedures. In certain instances, though, the oil undergoes hydrogenation, meaning, it employs high temperatures to spontaneously make the oil more “saturated.”

Uses of Peanut Oil

Frying and cooking– in the west, this is often used for frying chicken, turkey, or french fries

Edible uses– used in the preparation of margarine, mayonnaise, and shortenings. In particular, its refined unbleached form is used to make mayonnaise, while the bleached form is used for making margarine. For the manufacture of shortenings, the oil is hydrogenated and mixed with other vegetable oils.

Pourable dressings– suited for use in pourable dressings as a result of the length of time that solids are held in suspension in the oil; the oil solidifies from 0 to

Soaps and detergents– a specialty use of this oil are in soap and detergents, with its characteristic long-lasting lather. But since the oil is highly unsaturated(healthier than saturated fats), it is prone to rancidity or getting spoiled.

Lubricant– regarded as an excellent, non-dryingemollient or skin conditioning oil, shown to have similar properties to castor and olive oils

Face and shaving creams, hair lotions- the cosmetics industries use this oil to form the base of beauty products

This oil is used for a variety of other applications, including:

sauces
marinades
salad dressings
baked goods
breakfast cereals
flavor compounds
confections
flavorings
flavor compound bases
frozen dairy desserts
lamp oils
liniments

Nutritional Information

In terms of its fatty acid composition, which is considered the main factor determining the performance and usage of all oils, peanut oil is roughly at the middle of the scale, in comparison with the highly saturated (e.g., palm kernel, coconut) and the highly polyunsaturated (e.g., safflowerseed).

In addition, peanut oil is known for the following essential characteristics:

Good level of tocopherols– these constitute vitamin E, which is a natural anti-oxidant, which removes potentially damaging agents in our bodies

High in both polyunsaturated (fats from plants that are healthier than saturated fats) and monounsaturated fats (almost similar to saturated fats, but considered healthier because of specific properties), while low in saturated (less healthy than the unsaturated types) fats- these properties make peanut oil generally a healthy choice for everyday use

Approximately 30% polyunsaturated fat and 50% monounsaturated fat

High proportions of unsaturated fatty acids-specifically, these include oleic and linoleic acids

Low calorie– one tablespoon (about 15 grams) of the oil contains less than 120 calories

No trans fats – major US brands that use peanut oils (as in peanut butter) were checked for the presence of trans-fatty acids. It is good news that no trans fats were found in any of the samples examined using what is called an analytical system.

Peanut oil contains the following fatty acids:

Oleic acid
Linoleic acid
Palmitic acid
Behenic acid
Lignoceric acid
Arachidic acid➢
Other fatty acids

Taste & Smell

This all-purpose oil is known for its mild but flavorful taste, distinctive nutty aroma, with the characteristic taste of its parent legume. Its crude form commonly has the popular nut-like aroma; but after being refined, the oil becomes odorless.

Smoke point

Relatively, it has a high smoke point of about 446 F, making it a perfect choice for high-temperature cooking, such as deep-fat frying. Its high heat tolerance and smoke point also make it suitable for sautéing.

Pros

Protect the skin from blackheads and acne marks– when used as a carrier oil mixed with fresh lime juice, this oil works wonders to the skin

Lowers cholesterol– evidence shows that its monounsaturated fatty acids component effectively reduces cholesterol levels

Therapeutic massage oil- the oil is believed to have energizing effects when used on the skin as a massage oil. Evidence shows it is therapeutic in people afflicted with arthritis and polio.

Quick-cooking, less fat– its high-temperature smoke point allows food to be cooked swiftly, with little oil absorption and a crisp coating

Strong flavor & highly aromatic- its nut-like flavor and characteristic smell give peanut oil (together with the peanut extract) its high-value

Cons

High price- typically, the oil has a relatively high pricein comparison with several cooking oils

Heaviness or saturation- some consider peanut oil to be relatively “heavy” in comparison with oils such as that in sunflower seed

What’s the best way to use the oil

It is best used for stir-fry cooking, sauteing, wok cooking, and frying (e.g., deep-frying or pan-frying).

Conclusion

Peanut oil is regarded as one of the healthiest oils, safe for daily use, because of its high polyunsaturated and monounsaturated fat components. Generally, it is considered superior to other oils such as soybean, corn, cottonseed, safflower, or olive for making salad dressings. These refer to the type of salad dressings that are stored at very low temperatures. Although, some critics are still concerned about its heaviness or saturation, and claim that it may not be as healthy compared with “lighter” oils such as that in the sunflower seed.

Is Grapeseed Oil Healthy For You?

Grapeseed oil has gotten more popular over the last few decades with people looking for healthier alternatives to traditional cooking oils. Online, this oil has been given rave reviews about its benefits from cooking to skincare and has been backed by social media influences and beauty gurus who swear by it! However, is grapeseed oil healthy for cooking?

So, what’s the deal with grape seed oil and does it live up to its reputation? Keep reading to find out if you should join the grapeseed oil movement.

Where does it come from?

Grapeseed oil is nothing new and has been used in Europe for thousands of years to treat skin and eye-related conditions.

As the name suggests, grape seed oil, or simply grape oil, is made from the seeds of a grape. These are typically left behind after grapes are pressed during winemaking.

On a commercial scale, the grape seeds are crushed and solvents added to extract the oil. Others cold-press the seeds to extract the oil.

What is it used for?

Grapeseed oil is loved by chefs and is incorporated into many popular meals as a substitute for vegetable oil. It also has benefits that are non-culinary. These include:

Hair and skin care

Persons with acne can attest to the fact that using grapeseed oil will kill the bacteria in their pores which cause acne, thus making skin clearer and preventing future outbreaks. It also makes the skin softer and more elastic due to its Vitamin C and Vitamin E content.

Aside from preventing wrinkles, grape seed oil contains an antioxidant called proanthocyanidin. This helps to even out the skin tone and addresses skin conditions such as hyperpigmentation and melasma. Grape seed oil also acts as a great sunscreen by absorbing harmful UV rays that can damage the skin.

The best part about this oil is that it absorbs into the skin quickly, and doesn’t clog pores. This makes it ideal for all skin types and you won’t be left skin feeling super oily.

Loaded with vitamin E and fatty acids, this oil also acts as a great moisturizer for hair to keep it hydrated and protected. Persons who have to deal with dandruff will appreciate how it loosens the dead skin on the scalp and keeps it moist. Since it is so light, it is a great alternative to oils such as olive oil and coconut oil which can leave the hair feeling greasy or weighted. Lastly, it is a great remedy for balding because of compounds such as linolenic acid and procyanidin oligomers which stimulate hair growth.

Preventing chronic illness

Grape seed oil is full of Vitamin E whose fat-soluble antioxidant properties support the immune system and protects again chronic illnesses such as diabetes, cancer, and heart disease. There has also been a theory that grape seed oil slows the progress of dementia, but more research is needed on this matter.

Sex

Persons who are very eco-conscious may be pleased to hear that grape seed oil is a great lubricant for sex. It is a great alternative to many big-name lubricants which contain parabens, glycerin, propylene glycol, along with fragrances and flavorings which are a no-no for persons with sensitive skin and overall vaginal health. Just don’t use it with latex condoms because it may cause it to break or tear.

Nutritional facts

For every 1 teaspoon of grapeseed oil, you will find:

Calories: 40 – This is not much different from other oils such as olive, canola or peanut oils. The recommended oil intake based on a 2000-calorie per day diet is 6 teaspoons.

Total fat: 4.5 g

Saturated fat: 0.4g

Polyunsaturated fat: 3.1g

Monounsaturated fat: 0.7g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Carbohydrates: 0g

Dietary Fiber: 0g

Sugars: 0g

Proteins: 0g -Since grape seed oil is a fat, it will not contain any proteins or carbohydrates, and that includes sugars.

Vitamin E: 1.3mg- The recommended daily allowance is 15mg for adults.

Though present in grapes themselves, grape seed oil lacks vitamin K, vitamin C, copper, and potassium.

Type of Fat

The majority of fats contained within grape seed oil are polyunsaturated fats (PUFAs), primarily being omega-6 acids. The American Heart Association gives PUFAs the green light as a healthy alternative to saturated and trans fats which make up a huge portion of our diets. PUFAs are essential fats that our bodies can make . Therefore we have to eat them.

Taste and smell

Grapeseed oil is described as having a clean, light taste which makes it perfect for cooking or acting as a topper.

Its smell is mild and does not have that oily smell people complain about as with other seed oils. Persons have even described it as smelling like “nothing”.

Smoke point

You may be pleased to know that grape seed oil has a high smoke point of approximately 421°F or 216°C.

It is important to note however that this smoke point is not constant and decreases as the oil breaks down.

Pros

Grapeseed oil has a lot of health and beauty benefits. Let’s explore a few:

• It is relatively inexpensive- Grape seed oil is more expensive than vegetable oil, but it is cheaper than olive oil. This makes it a great solution for persons on a budget, but who also want to spoil themselves a little.

• It decreases the risk of blood clotting- Studies have shown that consuming grape seed oil reduces platelet aggregation. This means that it reduces the thickening and clumping together of blood which lessen the chances of a blood clot.

• Great for hair- If you suffer from a sensitive scalp or allergic reactions to certain hair products, grape seed oil is a great, hypoallergic alternative which keeps hair healthy and shiny.

• Great for skin- Grape seed oil is perfect for moisturizing, postponing aging, sun protection, preventing acne, treating undereye bags and circles and stretch marks and can even act as a pre-shave oil.

Cons

Since we have taken a look at the benefits of using grape seed oil, it is time to look at some of its drawbacks:

• It oxidizes when exposed to heat- Despite having a high smoke point, grape seed oil oxides, which causes the fatty acids contained within it to break down. This greatly diminishes its benefits and at that point it becomes unhealthy.

• It contains trans fats- Trans fats are bad for you, and, when heated, the number of trans fats found in grape seed oil increases. This can contribute to heart disease and conditions such as diabetes.

• It can have health implications- While omega-6 fatty acids are good for the body, if not properly balanced, it can cause inflammation and even chronic diseases such as cancer.

What’s the best way to use it in food?

Grape seed oil can be used in cooking, but it is probably not the best choice for cooking oil. With that being said, let’s look at how it is commonly used in cooking:

Frying and stir-frying- Many persons fry with grape seed oil but it releases many free radicals and harmful compounds at that heat that can be detrimental to your health. Therefore, we would not recommend it for frying.

Sautéing and searing- Sautéing and searing are also done at high heat, but for shorter periods and while using less oil. For that reason, you can probably get away with it a few times. Just don’t overdo it.

Grapeseed oil is also used for roasting, grilling, and even in some baked goods. However, the healthiest way to consume it orally is by using it as a dressing or marinade

Alternatives

The best alternative to grape seed oil is probably extra virgin olive oil. It has many of the same benefits and is also heat stable.

Other alternatives are avocado oil, canola oil, and coconut oil, depending on what it is being used for of course.

Things to note:

• If you are allergic to grapes, you should probably avoid this oil to stay on the safe side. If you want to use it topically, you could always do a patch test first to see how your skin reacts to it. If you have no allergic reaction in 48 hours, then, by all means, go ahead.

• Persons are a bit iffy about giving grape seed oil the green light because of a chemical solvent known as hexane. This solvent is used during commercial winemaking, and that’s where most of our grapeseed oil comes from. It is considered a pollutant and a neurotoxin. While the effects on humans are inconclusive at this time, it is also important to note that the heat used during this process may cause the oil to oxidize and its benefits may be lost.

• Grape seed oil can come in its pure form or in a capsule.

• The National Center for Complementary and Integrative Health warns against using grape seed oil if you are about to undergo surgery or having an existing blood condition and are on blood thinners.

Conclusion- Healthy or Unhealthy?

Grapeseed oil has been a hot topic for many years. On one hand, its omega fatty acids content makes it great for heart health, skin and hair, hormones and brain health, but on the other hand, for persons who already have large quantities of these in their diet, grape seed oil can work against their favor. Plus, it can become pretty unhealthy after heating.

The final say is, it depends. How it is used and preexisting diet and health conditions will determine how healthy or unhealthy it is for you.

How to Manage Diabetes Naturally Without Medications

Type 2 Diabetes occurs when your muscle, liver, and fat cells no longer respond to insulin, resulting in high blood sugar levels.

Pre diabetes and diabetes can be managed naturally without taking any medication. It needs to be a holistic lifestyle change that aims at not only managing blood sugar levels but stopping and hopefully reversing insulin resistance.

1. Weight Loss Improves Blood Sugar and Insulin Levels

If you find yourself in the overweight or obese category, now is the time to lose weight. Losing weight when your body is insulin resistant and has high levels of blood sugar is not easy. It will take time and perseverance to shake the pounds.

Weight loss will occur when you have addressed your diet and exercise program. No amount of exercise will counteract the type or amount of food you put into your body. About 90 percent of the battle will be changing your diet.

Keeping stress levels managed and obtaining a full night of quality sleep are key ingredients in weight loss.

2. Move to Manage Blood Sugar and Insulin Levels

An important aspect of managing blood sugar and insulin levels in the body is exercise. When we exercise, the glycogen stores within the muscle and liver are depleted, resulting in the uptake of blood sugar from the bloodstream to replenish these stores. This results in less insulin production and therefore less fat storage.

The best exercise to take part in is the one which you enjoy the most. Walking, jogging, running, yoga, Pilates, Zumba, CrossFit, spin classes, and resistance training are all types of exercise which may appeal to you.

In your day to day life, simple changes such as parking further from the shop entrance, to taking the stairs, to taking more frequent breaks from your desk will all add up for the management of blood sugar and insulin levels.

3. Change Your Diet to Manage Blood Sugar and Insulin Levels

The biggest step to take is to remove processed foods and foods with added sugar from your diet. Once these foods have been removed and your diet is focussed on lean sources of protein, healthy fats, and complex carbohydrates, managing blood sugar levels becomes easy.

Eliminating carbohydrates from your diet is not necessary, however, low carbohydrate diets, ketogenic diets, and even intermittent fasting may help as a guideline to manage your diet better. In addition, increasing your fiber intake can help you lower blood sugar and keep you full longer. Therefore you wont eat over indulge.

4. Improved Sleep Improves Blood Sugar and Insulin Levels

We spend at least 30 percent of our lives sleeping. Sleep impacts mental health and physical well-being.

Too little sleep or bad quality sleep can result in spikes in blood sugar. The lack of energy the following day can also increase cravings for sugary or carbohydrate filled snacks and meals.

Practice good sleep hygiene. Set up a night-time routine for going to bed. Put away electronic devices, read a book, take a warm bath or shower, brush your teeth and invest in comfortable pajamas, go to bed and wake up at the same time every day of the week. A nightly routine signals the body that it’s time to wind down and relax for the evening.

In the bedroom, make sure you have a comfortable bed and quality bed linens. Consider block out curtains or blinds or an eye mask to block out any potential light pollution that could wake you up. Earplugs or white noise can block out noise pollution.

If changing up your sleep hygiene habits does not drastically improve your sleep, you may need to undertake a sleep study to determine the root cause of your sleeping problem. Especially if you have a partner who complains about snoring.

5. Address Your Stress for Blood Sugar and Insulin Management

We live in a stressful society. If you are diabetic or prediabetic you should know that stress can increase you blood sugar. When we ignore our stress, it can wreak havoc on our blood sugar levels, cause weight gain, enhance our inflammatory response and affect our sleep.

Make a habit of addressing stress through exercise, mindfulness, meditation, reading a good book, or partake in a hobby.

Type 2 Diabetes is a complicated metabolic disease that impacts not only your blood sugar levels but your cardiovascular health, general hormonal balance, nervous system, and even your reproductive system. Being diagnosed with Type 2 Diabetes can be daunting. Talk to your doctor about including weight loss, diet, exercise, stress, and sleep management in your diabetes management program.

Can Fiber Help You Lose Weight?

You may have heard about good carbs and bad carbs. Simple carbs and complex carbohydrates. Fiber is a good carbs and also a complex carb and should not be eliminated from your diet. Fiber is found mostly in plants and the skin of some fruits and does not digest easily.

According to the Mayo Clinic, eating a diet that is high in fiber has many health benefits. Consuming sufficient amounts of fiber leads to regular bowel movements, lower cholesterol, and more stable blood sugar levels. Besides all of these health benefits, a diet that contains plenty of fiber may be a solution to healthy and long-term weight loss. Most Americans don’t consume enough fiber every day, and that might be one major reason of health issues that many people face.

How Much Fiber Should You Consume Each Day?

These are suggested minimum levels of daily fiber consumption by age and gender:

Men under age 50: 38 grams
Men over age 50: 30 grams
Women under age 50: 25 grams
Women over age 50: 21 grams

If you read this and think that these suggested daily amounts of fiber sounds like a lot of fiber to consume, you are not alone. This is because many studies have demonstrated that the typical American diets only contain about half as much of this key nutrient as suggested by doctors and nutritionists. Since fiber can help stabilize blood sugar cravings and control appetite, the low intake explains why there is both a diabetes and obesity epidemic in the United States. Both are related to eating the wrong kind of foods.

Easy Ways to Eat More Fiber for Your Health and Long-Term Weight Loss

You gain weight because you eat too much of the wrong things and not enough of the right ones. This includes fiber. As a caution, of you are not used to a lot of fiber might you start to add it in slowly. By letting the body adjust gradually, you can avoid problems like gas and bloating that people experience when they suddenly add more bulk to their diet.

These are some tips to add more fiber to a healthy diet:

Try a breakfast cereal that contains at least five grams of fiber per serving in the morning. Adding some fruit to that cereal makes it an even healthier morning meal.
Beans and legumes are a smart choice for lunch and dinner. Chile, vegetarian bean burgers, and even peanut butter can be great choices, and don’t forget the high-fiber bread.
Try to make produce at least half of the meal for lunch and supper. Salads, stir-fry dishes, and soups can be an easy way to accomplish this.
For snacks, consider nuts, fruit, seeds, vegetables, and popcorn. There are also plenty of fiber supplement you can try.

Make Fiber a Friend

Fiber is a very odd nutrient. By definition, it can’t be digested. Yet, it is essential to making sure that human digestive systems work properly. One good thing about eating enough bulk is that it tends to be very satiating. In other words, people who make sure they include plenty of healthy produce, legumes, and nuts in their diets aren’t likely to eat as much junk food.

Anybody who has been struggling to lose weight by counting calories, carbohydrates, or fat grams might consider simply eating more fiber for long-term weight loss and control. It might be the one solution that helps you to lose or control your weight that won’t leave you feeling hungry and control your appetite.

What is The Best Weight Loss Program?

Guide To Chosing or Building A Comprehensive Weight Loss Program

Weight loss is a daunting topic for people. Staring at yourself in the mirror can become cumbersome as you notice those love handles and gapless thighs. It can be challenging to wake up in the morning knowing you’re not in good shape. Does this mean one has to live with excess fat for the rest of their life? Absolutely not, but what can you do to get rid of it? Stay away from weight loss pills and other nonsensical items, which provide minimal value. It is critical to focus on building a comprehensive, well-designed weight loss program catered to your specific goals. Let’s take a look at what you should be keeping in mind while diving head first into this process.

Understanding Weight Loss

Shedding weight is not as simple as reducing caloric intake. It requires meticulous attention to detail to ensure everything is being done in a healthy and efficient manner. Weight loss is not difficult as long as you comprehend what it entails from the beginning.

The body’s overall shape and size changes as the pounds are shed. This is where looking into the mirror is essential to see whether or not you are satisfied with the weight loss. Far too many people assume the concept of shedding weight is numerical. This means, they look at their scale in the morning with an empty stomach and if the numbers are going down, they are happy. Yes, the scale is key as you want to lose weight, but so is the reflection in the mirror.

Let’s take a look at what you need when it comes to putting together a weight loss program that will be easy to follow and effective at the same time. The last thing you want is an ineffective program.

Defining A Good Weight Loss Program

So, what does a good weight loss program look like by the way? Researchers have done numerous studies on the topic considering the popularity of the subject matter.

A good weight loss program is comprehensive and emphasizes a change in lifestyle rather than an immediate and/or drastic reduction in caloric intake. Starvation is never acceptable.

Emphasis is placed on tracking nutritional intake along with understanding the importance of exercise along the way. Those who track will succeed while those who don’t will spin their wheels without a solution in sight. Far too many people do this and continue to struggle because of it.

Now that a ‘good’ weight loss program has been defined, let’s move onto putting together your own.

Dietary Intake

Assuming you have measured your body fat % and weight, it is time to move onto the next step. This will look at what you are putting into your body on a regular basis. Remember, it is important to figure out how much you need to eat in order to ‘maintain’ weight on a daily basis and then reduce by 500 calories. This will get you going in the right direction and tweaks can be made along the way based on how your body responds.

For your diet to remain effective, you will have to pinpoint the value of fruits and vegetables. This is the only way to ensure you are getting enough food to remain full without being inundated with calories.

Whole grain foods along with a significant amount of water are substantial. They will ensure you are putting the right foods into your body. Remember, you are cutting 500 calories from your daily intake, so the amount you have to work with should be maximized.

Focus On Portion Sizes

Ever ate a lot and felt bloated? Everyone has had this feeling at one point or another. It comes to a point where you have to unbuckle your belt before it pops open. This should never be the case when you are on a diet.

Don’t sit down and eat large meals as this pushes one to eat more than they should. Break down your meals into smaller portions. This means try to get in at least 5-6 mini meals rather than three large ones as you might have in the past.

Consistency is essential when it comes to portion sizes to see positive changes.

Exercise

What about being active? Losing weight without exercise is possible, but will not optimize the process. If you are someone who wants to become fitter, lifting weights is an excellent way to speed up the process. It will help your muscles remain firm and only cut away the fat on your body. Those muscles going away will not feel good and fatigue will begin to set in as time goes on.

Exercise does not always mean going to the gym and lifting weights. In fact, many prefer to stay as lean as they are while dropping pounds. In that case, going for a light jog during the day for 20-30 minutes should help.

Always do what is best for you and your needs. If you don’t do this, the process is going to slow down at one point or another.

Exercising can be something as simple as grabbing a few buddies and shooting hoops for a while. This is going to get the heart pumping and sweat pouring as desired.

Any weight loss program with these changes in place is going to be effective and produce results. There is no reason to be frustrated with how things are at the moment. Shedding excess fat is not easy and those who assume it is will never get past this hurdle. Remain mentally strong as that is the only way to keep chugging along as things get harder. Once you are into a groove, it becomes hard to not want to head to the gym or continue to eat healthily. You have to develop a passion for the process as those who do this are going to shed excess fat in a matter of months.

Anyone can do this as long as they are focused on making this a lifelong change.