How To Check Your Cholesterol At Home

Cholesterol Testing at Home

Cholesterol is a type of lipid or fatty substance in the blood. Too much cholesterol in the body can be a serious issue as this can be deposited within the walls of your blood vessels. In effect, high cholesterol levels that accumulate in time will make it difficult for blood to flow. This condition is called “atherosclerosis,” and can put you at higher risk for heart attack, stroke or other heart-related problems.

Hence, cholesterol testing may be a good idea if you have risk factors for high cholesterol and heart problems such as:

• a family history of heart problems

• history of high cholesterol

• obesity

• being 45 years old and above

• high blood pressure

• diabetes

• kidney disease

To check your cholesterol levels, simple blood tests can be done to measure the different (especially harmful) types of fatty substances in the blood. The following tests can be done in the comfort of your home:

• Cholesterol Home Kit

• Strip vs. electronic

• Total cholesterol kit

• HDL and triglyceride kit

CHOLESTEROL HOME KIT (with strip)

How they work?

There are two basic types of cholesterol home kits. One type is done entirely at home, and the other requires you to mail or ship some parts of the kit. The latter employs a laboratory test for completion. Both types of kit can be purchased from your local pharmacy, medical supplier, or online. Typically, the cholesterol home kit consists of a test kit, lancets to pierce the skin, test strips that change color when a chemical reaction takes place, gauze and bandages. For home test kits that are sent to a lab, included is a collection kit, a pre-paid mailer or shipping labels.

To use, you need to first wash your hands to prevent infection. Next, you need to prick your finger with a lancet, then allow the blood droplet to come in contact with the test strip. The strip will change color after a few minutes. You need to match the final color against the color guide that comes with the kit so you will know the level of cholesterol in your blood.

Are they accurate?

The accuracy of the cholesterol home kit varies depending on factors such as the brand or how accurately you follow the directions for use. In the US, the most accurate cholesterol test kits are generally those that are certified by the Centers for Disease Control and Prevention (CDC). These are referred to as CDC-certified and are considered as precise as the cholesterol test your doctor uses.

Average cost

A cholesterol home kit which can be completed at home can be bought for $15-$25. Kits requiring shipment to complete cost from $25-$50.

Pros

• Effective and convenient – instead of going to a clinic, or your doctor’s office to have your blood sample taken, the home kit can be a good alternative. It can be a convenient way to know your blood cholesterol. Most manufacturers claim that their test kits are up to 95% precise when used correctly

• Fast results- You no longer have to wait for hours or days to get the results, because it will give you results within minutes

• Affordable- cholesterol home kits are typically less expensive than other forms of cholesterol testing

Cons

• Limited information- Most cholesterol home kits only test particular types of cholesterol. This may limit you and your physician from getting a complete insight of your cholesterol status. To know the real score of your body’s cholesterol, you may want to choose a home kit that tests for specific fatty substances. Ask a recommendation from your doctor for the test applicable to your condition.

FDA approved

There are some cholesterol home kit brands that the food and drug administration (FDA) have approved. But not all cholesterol home kits available at your local pharmacy or online have met the FDA’s stringent standards. To know which home test kits are FDA-approved, you can check out the FDA’s over-the-counter database at their official website.

CHOLESTEROL HOME KIT (with electronic meter)

How do they work?

The newer versions of the cholesterol home kit include an electronic meter, which functions in the same way as a blood glucose meter. After pricking your finger and placing your blood droplet on the test strip that should be attached to the electronic device meter, a small computer inside the device measures the amount of cholesterol in your blood instantly. A cholesterol reading will then display on the monitor.

Are they accurate?

Generally, the accuracy of a cholesterol home kit with an electronic meter can be as accurate as the test results your health care provider provides. This type may also lead to fewer errors that you might make in reading a color change by yourself. However, it is important to understand that the reliability of the electronic meter kit still varies with significant inconsistency.

The accuracy largely depends on factors, including:

• Precision of how you follow instructions- whether you understood and followed instructions properly could be a factor that can affect the accuracy of results.

Consider answering the following questions:

– Was fasting required? Did you comply?

– Were you able to get a good drop of blood on the strip?

– Were you able to read at the right time?

– Are you sure that the test kit was adequately stored and that none of the test strips were past their expiry dates?

• The brand you choose- different brands or manufacturers can mean a significant difference in the quality of the home test kit and the results that you get

• Certified product- whether the kit is approved by the CDC or FDA may be crucial. Consider looking into this when choosing the product you want to buy.

Average cost

Typically, the electronically-metered cholesterol home kit is more expensive than the paper test strip, and on the average can cost between $100 to $150.

PROS

• Availability- Most cholesterol home test kits with electronic meters can be purchased from your local pharmacy, medical supplier, or online retailers.

• Easy to use- All you need is a drop(s) of your blood put into the exact portion of the strip (as per instructions). Your results should be available within minutes, or even seconds.

• Good for monitoring- Electronic cholesterol meters are great alternatives for monitoring your cholesterol levels, especially if you have a history for having high cholesterol.

CONS

• Lacking information- Most kits with electronic meters only measure a particular portion of your cholesterol. This information may be incomplete for analysis by your physician.

• Accuracy- The accuracy of results fluctuate from brand to brand. Other factors to consider include: how precisely you understand and comply with instructions, whether the meter has been properly calibrated, and the quality checks undergone by the product.

FDA approved

Not all electronic meters packaged as cholesterol home kits have been tested and approved by the FDA. There are several ways to check if the FDA has regulated the digital meter kit you are about to purchase. Ask the medical supplier, vendor, or pharmacist selling the test kit. If the home test is not listed in the approved database of FDA, this means that the US government has not determined whether this test is effective, reasonably safe, or substantially the same quality as other legally marketed electronic cholesterol meter-kits.

TOTAL CHOLESTEROL KIT

How they work

Checking your cholesterol levels may be a good idea to get a picture of whether or not your values are outside the recommended safe level. Many cholesterol home test kits measure only total cholesterol. Having this kind of test will give you a rough overview of the overall level of cholesterol in your blood. Total cholesterol is typically measured in mmol/L. This test may be recommended for individuals with:

• age of 45 years and older

• diabetes

• long-term kidney disorder

• heart conditions

• thyroid problems

• family history for the diseases mentioned

Before you collect the blood sample, you should be instructed to wash hands thoroughly, if possible, with warm water for a minimum of 30 seconds, without soap. The best time to take a sample is first thing in the morning before you have used hand moisturizers. You need to follow the instructions of the manufacturer in obtaining the blood sample, and if the test requires being shipped to the laboratory for analysis.

Are they accurate?

Cholesterol levels can naturally differ daily, and may also be influenced by the time of the day the test is done. The accuracy of the test you use is usually reflected on the outside label of the home kit. The reliability of your product may be confirmed if it has been approved by the FDA, and certified by the CDC or other reputable regulating bodies.

Average cost

This test can cost anywhere between $15 to $30. If the home kit needs to be sent to a laboratory, this can cost more–on the average between $70 to $200.

PROS

• Prevention- Doing thorough monitoring such as a total cholesterol test can detect health problems or risks before they become acute. After obtaining your results, your doctor or health provider can give you proper education on your cholesterol levels as well as recommendations for healthy diets and exercises.

• Baseline screening- In today’s era of fast-food chains, cholesterol screening can be beneficial even for young people. Heart-related problems are now pervasive in the younger generations due to high cholesterol diets, lifestyle, and lack of exercise.

• Affordable- Total cholesterol home kits can be the cheapest option for home cholesterol screening.

• Quick results- With home kits for total cholesterol, you can read and interpret results swiftly, in comparison with tests done at the doctor’s clinic or hospital laboratory.

CONS

• Lacks precision- If your total cholesterol result comes out higher than 200mg/dL, you may need to get a second screening. This should depend on your physician’s advice to verify the results. The total cholesterol home kit alone may be too general, lacking the details and precision to get the whole picture of your cholesterol health.

• Insufficient information- the results you obtain from your total cholesterol home kit cannot replace your physician’s advice. If the results are too high, you may be advised to undergo additional tests. These add-on tests typically are more specific. They should check whether your high cholesterol is primarily due to the bad or good types of fatty substances.

FDA approved

Several total cholesterol home test kits are regulated and approved by the FDA. An over-the-counter database is available to check whether the total cholesterol kit you are about to purchase has passed stringent FDA guidelines. This database is found on their website and is an excellent resource to review cholesterol home kits that are FDA-cleared.

HDL & TRIGLYCERIDE KIT

How they work

As with other home kits for cholesterol, this test is quick and convenient to perform. Only a small finger prick using a lancet is required. Your drop of blood is placed on a test strip which changes color and is then ready to be interpreted after the required number of minutes. The strip may also be inserted to a digital meter, and the result will be available in a few minutes.

This type of kit is another alternative that can obtain a more detailed picture of your cholesterol profile or lipid profile. It will provide you information on the following:

• High-density lipoprotein (HDL)- This is your “good” cholesterol. Medical experts think that HDL assists in moving your excess cholesterol from your cells back to the liver, to be eliminated from your body. Hence, higher levels of HDL can be beneficial for your heart.

• Triglycerides- This fatty substance stores energy for the body. In abnormally high amounts, it can increase your risk for heart disease. This often occurs, especially when your good cholesterol is low, and your bad cholesterol is high.

• Low-density lipoprotein (LDL)- The test will not directly measure your levels of LDL, but with the information obtained from the result of the test, it can be calculated. LDL is often called the “bad” cholesterol because it tends to stick to the walls of your arteries and block efficient blood flow. Elevated LDL may increase your risk for heart problems.

Are they accurate?

Results can vary and are not always accurate. However, if you feel that home cholesterol testing is preferable for monitoring your cholesterol, ask your doctor to recommend a reliable HDL and triglyceride home kit.

Average cost

The cost of the HDL and triglyceride cholesterol kit is variable and can range from $50 to over $150. For the type of kit that needs to be sent to a specific laboratory after you perform the test at home, the expense can run from $100 to $250.

PROS

• Quick & easy- The HDL and triglyceride home test kits are available from pharmacies or online. These kits can be a more convenient option than going to the laboratory to have your blood drawn.

CONS

• Reliability- The reliability of this cholesterol home kit would still depend on factors such as the manufacturer, the brand, the expiry of the product, and how precisely you follow instructions to perform the test.

FDA approved

Not all HDL and triglyceride home kits are FDA approved. To be sure whether the home kit you use is FDA certified, you should log in to their website and check their database for over-the-counter tests. You will be required to input information,including the test name, the manufacturer’s name, and test type.

TAKE-AWAY NOTE

Elevated cholesterol is a common health issue with several risk factors and causes, including unhealthy diets, genetics, being overweight or obese, having a large waist circumference, smoking, lack of exercise, among others. High levels of cholesterol are often manageable and can be treated with lifestyle change or medications.

Monitoring your cholesterol levels at home to maintain optimal health can be done with a variety of cholesterol home tests. This would depend on your preference or the advice of your health provider. It is both convenient and quick. However, these tests should not replace medical advice. If you have risk factors for heart-related problems such as high blood pressure, diabetes, obesity, or heart problems, do consult with your physician for the best cholesterol testing method for you.

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.

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.

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:

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.

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.

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.

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.

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.

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.

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.

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.

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.

What is Macadamia Nut Oil Used for?

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

What is Macadamia Nut Oil Used for?

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

Cooking

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

Baking

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

Skin Care

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

Hair Care

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

How is Macadamia Nut Oil Made?

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

Refined vs. Unrefined

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

Nutritional Value

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

Nutritional facts

One tablespoon of macadamia nut oil contains:

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

What is the Smoke Point of Macadamia Nut Oil?

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

Substitutes for Macadamia Nut Oil

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

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

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

Is Macadamia Nut Oil Healthy?

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

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).

What is Ghee Used For

If you like butter on your toast or popcorn, you will you will love Ghee. In fact ghee is clarified butter. It becomes clarified butter by removing the milk solids. It is first heated and then strained so that the fat is a bit less concentrated. This is done to prepare it for high temperature. Without the solids form milk ghee can be heated to much higher temperatures without burning. However, it has quite a bit of fat and calories per tablespoon and is high in saturated fat which is not the healthiest fat.

So, what is ghee used for? Ghee has been used for thousands of years for its healthy properties. It has been deemed as a healing food in Indian medicine. It is highly regarded as a part of yoga nutritional therapy, where ghee is seen as a nutrient as well as a preservative for food and medicine. In Ayurvedic medicine ghee, along with a few other herbs is believed to give strength to the ojas. This is supposed to be our vital energy cushion that is in the root of our well-being and immunity.

History of Ghee

Ghee was created due to the need for butter that could have a shelf life and maintain its physical integrity. It simply wasn’t possible to transport butter over long distances. However, you should not consider ghee just another kind of butter. Ghee’s creation happened in northeast India, but that isn’t where it became popular. Its popularity increased once it made its way to Southern India. Butter would often melt by midday in Southern India, due to high temperatures. Ghee solved this issue with its high shelf-stability. It eventually made its way to being a very important part of Indian culture. Indian mythology even tells stories about ghee’s creation.

Nutritional Facts

Ghee is the highest in fat thus far with 14 g per tablespoon. It is about 62 percent fat. That ends up being 9 g of saturated fat, but no trans-fat. It also contains 35 mg of cholesterol, but no sodium, carbohydrates, or protein. However, it does have more calories than both butter and margarine, with 120 calories per serving. Ghee is also a descent vitamin source, containing vitamins A, E, and K2. It gives you about 11 percent of your daily recommended vitamin intake. Finally, it is a rich source of CLA. This is a metabolism-regulating micronutrient.

Amount Per – 1 tbsp (14 g)
Calories – 120
Total Fat – 14 g
Saturated fat – 9 g
Monosaturated fat – 4 g
Polyunsaturated fat – 0.5 g
Cholesterol – 35 mg
Sodium – 0 mg
Total Carbohydrates – 0 g
Protein – 0 g
Vitamin A – 8%
Vitamin E – 2%
Vitamin K – 1%

Types of Ghee

If you go through the internet, you will find mixed reviews for ghee. Some act as though it’s god’s gift to earth and others will say that it is bad for you. However, as with most food products if you consume it in moderation then you will be fine. Here are a few different types of ghee and what they can be used for.

Cow Ghee

– Cow ghee is not merely used for cooking alone. It can also be used as oil for massages. Cow ghee is high in saturated fat but very low in polyunsaturated fat. Therefore, it has a much higher heating point than vegetable oils. Cow ghee stimulates the secretion of stomach acids, which helps with your food digestion. This also means that it helps relieve constipation. It is also rich in antioxidants, especially if the cow is grass-fed. This gives the ghee a large amount of K2 and CLA (Conjugated Linoleic Acid). CLA has anti-cancer and antioxidant properties that strengthen the immune system and helps with weight loss.

Organic Ghee

– Unlike mass-produced ghee, organic ghee is cooked in small portions without the use of steam kettles. In addition to other kinds of ghee, organic ghee also boosts energy levels quite a bit. This can be perfect for athletes or anyone that does a large amount of physical work. Organic ghee contains Omega-3 and Omega-9, which are essential fatty acids. It also reduces inflammation and dryness of the skin, it can increase flexibility, and it is great to consume during and after pregnancy. Organic ghee always comes from grass-fed cows.

Cultured (Desi) Ghee

– Cultured ghee is a bit different than regular ghee because it is made with yogurt, while regular ghee is made from milk. Cultured Ghee is mainly for those who are very dairy sensitive. If this does not apply to you then regular ghee should work just fine. It also has a more butter-like taste than normal ghee, due to the cream in the fermentation process. Cultured ghee is known as desi ghee in India.

Vegetable Ghee

– Vegetable ghee is a vegetarian alternative to traditional ghee. It is made purely of hardened vegetable oils and has absolutely no milk products. It is great for baking, sautéing, and deep-frying as well as being a great spread for bread and vegetables. It is completely cholesterol-free and has a milder taste than traditional ghee.

Flavored Ghee

– Flavored ghee basically has the same properties as traditional ghee, except there is added flavor (pretty obvious right). This ghee is best made at home so that you can have control of whatever flavors that you want to be infused. Just follow the steps below on how to make ghee. Add whatever spices and herbs that you desire and then you are good to go.

How to Make Ghee

Ghee can be pretty expensive to buy in-store, so you may be better off making it at home. An easy way to make it is to get unsalted butter and simmer it over medium-low heat for about 15 minutes. You will know that you are on the right page when a crust forms on top. Scrape off the crust and then pour the remaining liquid into a container. You do not need to refrigerate it, in fact, many people say it is better if you don’t. You can also buy ready to make ghee in most grocery stores.

Ghee vs. Butter

Ghee has components that promote heart health. It has been shown to decrease cholesterol levels in those who consume it regularly. Ghee is also lower in lactose. As stated before, anyone that struggles with lactose intolerance is better off with ghee. Ghee has almost no lactose found in it. On the other hand, butter is low in trans-fat. Trans-fat is largely associated with heart disease, which obviously is something you want to avoid. Overall, butter is known as a very neutral substance to consume. Small amounts of butter have been shown to reduce the risk of type 2 diabetes. This still does not mean that you should go crazy with your butter consumption.

What is Ghee Used For

• Cooking – Ghee can be used to cook nearly everything that butter is normally used for. It is great for baking, sautéing, and deep-frying as well as being a great spread for bread and vegetables

.• Skin Care – It reduces inflammation and dryness of the skin. This is because it has essential fatty acids that induce hydration. This can even be used for dark circles under your eyes and chapped lips

.• Lower Blood Pressure – This is due to the presence of Omega-3.• Hair Care – The fatty acids nourishes the scalp, which restores your hairs health.

Is Ghee Healthy

Overall, it would appear that ghee can be a very versatile and has a place in your kitchen as well as your skin and hair care regime. However, if you eat more than the recommended amount of ghee then you can experience some negative consequences such as weight gain. It is still fat after all.

Is Lard Bad For Your Health?

Lard is a fat derived from pigs. It was the preferred product used in cooking before the rise of vegetable oils. It was originally developed in order to utilize the remainder of the pig that wasn’t used as meat, usually the skin and fat. This was to keep wasted resources to a minimum. They would then use a process called rendering, which is the processing of animal products into more useful materials. It is a slow process that can take several hours and requires at least 130-degrees Fahrenheit. The hotter the temperatures, the quicker the process. This is not a process solely used to make lard. It can be done with any left-over animal products. So, what is lard used for?

What is Lard Used For

Lard is very good for frying eggs, chicken, and ducks. Certain types of lard are very good for baking as well. For example, leaf lard has little of the pork flavor in traditional lard. This makes it ideal for pie crusts and other baked goods. It is also great for sautéing vegetables. However, you should keep in mind that lard has a very low smoke point when compared to vegetable oils. Lard can also be used to make candles in combination with beeswax.

How to Make Lard

Of course, you can buy lard at the grocery store, but grocery store lard is normally very processed with plenty of added chemicals. Grocery store lard is also very high in trans-fats, which is very bad for you. Making it at home is said to be much healthier and it isn’t as difficult as you would think. The hardest part would be getting your hands on the pig fat. Unless of course, you raise your own pigs at home. Homemade lard is a good source of polyunsaturated fat and monounsaturated fat, which are the types of fat that are good for you. However, there is saturated fat located in homemade lard, but not as much as its store-bought counterpart.

To make lard, basically, you would need to boil the fat until the oil separates from the meat bits. To do this, you are going to need to cut the bits into smaller pieces. A meat grinder can do this very efficiently if you have one. After that, it’s time to boil the pieces. You can do this on a stovetop or in a crockpot. The crockpot is a great way to do it, but it will take a bit longer. Now, you need to add a bit of water and wait for it to boil. After you start to see liquid building up in the pot, you should strain it into a jar and refrigerate it overnight. Make sure you don’t let the pieces cook too long. This will make the lard a more brownish color, which is not what you want. However, if this does happen it will not diminish the quality in any way.

Nutritional Facts

Lard has quite a bit of fat, clocking in at 85 g for every 3 oz. This isn’t necessarily a bad thing though. As stated before, it is high in polyunsaturated and monounsaturated fat. It has 9 g of polyunsaturated fat and 35 g of monounsaturated fat. It also has 13 mg of potassium and even a small amount of protein.

Amount Per Serving – 3 oz (85 g)

Total Fat – 85 g

Saturated Fat – 27 g

Polyunsaturated Fat – 9 g

Monounsaturated Fat – 35 g

Trans Fat – 0 g

Cholesterol – 82 mg

Sodium – 23 mg

Potassium – 13 mg

Total Carbohydrate – 0 g

Protein – 0.1 g

Cobalamin – 1%

Types of Lard

Un-Rendered Lard

– In un-rendered pure pork fat is trimmed off the meat. It is not melted down or filtered. This form of lard has a stronger taste than the other types.

Rendered Lard

– Pork fat is melted down, filtered, clarified, and refrigerated. The flavor is a bit milder, due to the rendering process. This lard is a little off white and has a very even texture. Most of the time it is softer than processed lard but can become hard when refrigerated as opposed to when it is room temperature.

Processed Lard

– Processed lard is pure white and is melted down, filtered, and clarified; just like rendered lard. This lard is rendered in a few different ways. It can be steamed in a sealed compartment, which is called Prime Steaming. It can be simmered at low temperatures. It can be kettle-rendered with a steam-jacketed kettle. Finally, it can be dry-rendered, in which the meat is chopped and heated in large vats. Then the lard is bleached and hydrogenated, then comes the preservatives. This is the most common type of lard available.

Leaf Lard

– Leaf lard is the most premium type of lard on the market. Leaf lard doesn’t have the strong pork taste of most other kinds of lard. This makes it the perfect kind of lard to use for baking pastries. Leaf lard is made with the kidneys inside of the loin.

Lard vs. Butter

The biggest difference between lard and butter is that butter is a dairy product and lard is pig fat. Lard has two times the monounsaturated fat as butter and no trans-fat. This alone makes lard a healthier alternative. Trans-fat contributes to heart disease, while monounsaturated fat has a beneficial effect on your heart. It also has more vitamin D than butter. On the downside, those who don’t eat pork can’t use lard, or rather I wouldn’t recommend it. Certain oils are a healthier alternative to both, but I would say that lard is the winner between the two.

Is Lard Healthy

Nutrition experts have been going back and forth about lards healthiness for years. Overall, it does have a large quantity of monounsaturated and polyunsaturated fat. It also has quite a bit of vitamin D, which is great for regulating calcium and maintenance of phosphorus levels. Both of which are valuable in maintaining bone health. Lard does need to be used in moderation, but it is good for you.

Is Avocado Oil Good For You?

Everything we know about Avocado Seed Oil

When looking for alternatives to the popular, yet unhealthy vegetable and canola oils, avocado seed oil has probably crossed your radar. But what is it about avocado seed oil that is making it more and more popular among home users, and how can it benefit you?

All this and more will be discussed in this breakdown of everything we know about avocado seed oil. Let’s get started!

Where does it come from?

Avocado seed oil has been a part of Mexican traditional medicine for years and is used to treat anything from diarrhea to asthma, to skin problems and for greasing hair.

First things first is that avocado seed oil comes from avocados. Dead giveaway, right? But don’t think you can make this oil in the same way you do your grandma’s world-famous guacamole.

You can make avocado seed oil at home by removing the skin and pulp away from the seed/pit and allowing it to dry. Then, using a mallet, crush the pit into smaller pieces and add them to the cold-press device of your choice to extract your oil.

Let the oil sit for a few days and scoop off any contaminants that rise to the top. You may also strain it to remove additional impurities. You can also heat the oil at 100°C to remove bacteria and excess oils, but we will take a look at that later.

On an industrial level, the seeds are chopped, then heated too 100-110°C in large containers while being stirred simultaneously. Once roasted, the seeds are pressed until they reach the desired viscosity and density, and are further refined or purified before they get to shelves.

The cold-press method takes longer, but it is the healthiest extraction method when it comes to any seed oil. If you don’t see the words cold-pressed on the bottle or container, chances are the latter method was used, and it may even contain some solvents and chemicals used to manufacture and preserve the oil.

Is it the same thing as avocado oil?

The short answer to this question is no. While they come from the same fruit, they are made in different ways and have different properties.

Unlike avocado seed oil which is made from the seed/pit of the avocado fruit, what we call “avocado oil” is made from the pulp or the fleshy green part that we use to make guac. Instead of being cold-pressed like the seed, the flesh/skin can be made into oil in three different ways:

It can be sliced, pureed then cooked on a stovetop until the oils start to rise to the top, at which point it is strained through cheesecloth.
The skin can be pressed using an orange press to extract the oil, which is then strained.
The pump can be pureed and placed on a baking tray and put into an oven at 50°C for four or five hours until it is dried, then squeeze in some cheesecloth to extract the oil

These are at-home methods for making avocado oil. On an industrial scale, extraction methods vary and they typically contain more than just avocado oil.

Avocado oil is more widely used than avocado seed oil, in fact, not many people are aware that the seed is very useful and just end up throwing it away. But since we have distinguished between the two, it is time to delve deeper into avocado seed oil and what we actually know about it.

What is it used for?

Avocado seed oil is used for so many purposes, that you might even be surprised at its versatility.

Aside from acting as a carrier oil for other flavors and increasing the absorption rate of vitamins and nutrient when eaten, some common uses of avocado seed oil include:

Treating symptoms of arthritis, gout, and rheumatism

Avocado seed oil has anti-inflammatory properties. This is due to high levels of catechins and procyanidins which can reduce joint pain, aches, and soreness, along with swelling and loss of joint function. To reap this benefit, the oil is massaged into the skin by itself or added to other oils or creams.

Hair and skincare

Originally extracted for cosmetic purposes, avocado seed oil contains a number of antioxidants which help to rebuild collagen which in turn helps to improve the texture and appearance of the skin. Avocado seed oil is also a great natural alternative to sunscreen, especially if you are allergic to some of the ingredients found in store-bought sunscreen.

It can also be used to speed up the rate at which wounds heal and to treat stretch marks. If you suffer from psoriasis or eczema then you might want to check it out.

Shampoos containing avocado seed oil, or the raw oil itself is useful for thickening but also softening the hair, along with preventing graying and breakage. It also improves scalp health and can combat dry scalp or dandruff.

Heart health

The antioxidants within avocado seed oil promote good heart health by lowering cholesterol and regulating blood pressure thereby preventing cardiovascular disease and stroke

Cancer prevention

The phenolic compounds, flavanol, and polyphenols present in avocado seed oil play a very important role in preventing cancer and tumor growth. They may also help to relieve some of the symptoms experienced by cancer patients.

Nutritional facts

Avocado seed oil is known to contain minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. Fatty acids, starch, and dietary fiber are also present.

Its antinational components include oxalate, phytate, flavonoids, tannins, saponins, and cyanogenic glycoside.

Type of Fat

Avocado seed oil is similar to olive oil, in that they both share a monounsaturated fat profile. This is “good” fat.

Avocado Oil Nutrition Facts
Serving Size 1 tablespoon
Per Serving	% Daily Value*
Calories 124
Calories from Fat 124
Total Fat 14g	21%
Saturated Fat 1.6g	1%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 0mg	0%
Sodium 1mg	0%
Potassium 0mg	0%
Carbohydrates 0g	0%
Dietary Fiber 0g	0%
Sugars 0g
Protein 0g
Vitamin A 0% · Vitamin C 0%
Calcium 0% · Iron 0%
Based on a 2,000 calorie diet*

Taste and smell

The vibrant orange-colored avocado oil has a strong, fatty odor.

Its taste has been described as a lingering avocado-like, but almost grassy-butter/mushroom flavor.

Smoke point

Both refined and unrefined avocado seed oil has a high smoke point of 249°C – 271°C due to its low acidity. This makes it suitable for cooking.

Pros

There are many advantages to using avocado seed oil over many other popular types of oils. Some of these benefits include:

It is full of antioxidants- 70% of the antioxidants found in avocados are located within the pit/seed. Its antioxidant content is also higher than most fruits.
High smoke point- Unlike other edible oils which have a low smoke point, the smoke point for avocado seed oil is much higher which allows it to actually be used in cooking, rather than just being a topper for some foods.
It is promising for the treatment of tumors – Numerous studies have been conducted on rats and mice as the seeds tend to produce antimicrobial and antitumor effects.
High fiber content- Because avocado seeds, and by default avocado seed oil, has such a high fiber content, it helps to regulate and even lower cholesterol levels. This is great for diabetics or if you have a heart condition.

Cons

We can’t look at the benefits of using avocado seed oil without looking at the drawbacks. Here are a few:

Allergic reaction- if you have sensitive skin then you may suffer allergic reactions when avocado seed oil is used topically.
Toxic in high does- While studies were being conducted on rats and mice, it was discovered that high doses can be toxic. The avocado seed actually contains a cyanide called amygdalin that can cause stomach aches if eaten in large quantities.
Limited research- Despite being a part of traditional Mexican medicine for years, there still has not been enough research conducted so you can’t really be a 100% sure that this is the miracle oil that people have been talking about.

What’s the best way to use it

Since it has a high smoke point, avocado seed oil is perfect for frying, sautéing, searing, stir-frying, baking, roasting and baking.

However, since avocado seed oil hasn’t been given the good-to-go signal, it is probably best that you use it in small quantities, as a topper and not necessarily for deep frying.

Alternatives

A great alternative to avocado seed oil is to grate the seed itself and add it to another oil, such as olive oil to reap its benefits. You can also add it to smoothies and curries for a little oomph.

Things to note

It is important to note that while the flesh and even the skin of the avocado have been given the green light for consumption, some scientists will argue that there has not been enough research to give the avocado seed the go-ahead for the public. With that being said, the research has been very promising so far and the benefits are irrefutable.
If you are allergic to latex, you have an increased chance of being allergic to avocado seed oil. Doing a patch test before using it topically is advised, as you may risk breaking out into hives and rashes, skin itching and reddening and even burning.
Women who are nursing or are pregnant should probably opt out of using avocado seed oil.

Conclusion- Healthy or Unhealthy?

Sure, avocado seed oil has its benefits, but don’t just go adding it to every single thing you can get your hands on. Maybe once in a while and in small amounts until everything is conclusive.

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 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.