From Well-Beingsecrets.com
This is a massive 5,000 words piece that covers all aspects of this topic BACKED BY SCIENCE http://www.well-beingsecrets.com/health-benefits-of-coconut-oil/ I have personally reaped the benefits of coconut oil in my daily life. Here is a list of some of the ways I use coconut oil. Oil pulling has reduced receding gums and tooth sensitivity In my homemade deoderant In my homemade lip balm Soothe dry skin, rashes and sunburns OMG, I couldn't live without Bulletproof Coffee My cats love it too It's the best makeup remover I'm addicted to Trader Joe's coconut oil cooking spray Used in ALOT of Daonuts recipes; makes the flakiest pie crusts
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by Ryan Andrews
http://www.precisionnutrition.com/all-about-resistant-starch Resistant starch is a type of starch that isn’t fully broken down and absorbed, but rather turned into short-chain fatty acids by intestinal bacteria. This may lead to some unique health benefits. To get the most from resistant starch, choose whole, unprocessed sources of carbohydrate such as whole grains, fruits, vegetables, and beans/legumes. What makes a starch “resistant”?All starches are composed of two types of polysaccharides: amylose and amylopectin. (For more on polysaccharides, see All About Carbohydrates.) Amylopectin is highly branched, leaving more surface area available for digestion. It’s broken down quickly, which means it produces a larger rise in blood sugar (glucose) and subsequently, a large rise in insulin. Amylose is a straight chain, which limits the amount of surface area exposed for digestion. This predominates in RS. Foods high in amylose are digested more slowly. They’re less likely to spike blood glucose or insulin. Thus, resistant starch is so named because it resists digestion. While most starches are broken down by enzymes in our small intestine into sugar, which is then absorbed into the blood, we can’t fully absorb all kinds of starch. Some starch — known as resistant starch (RS) — isn’t fully absorbed in the small intestine. Instead, RS makes its way to the large intestine (colon), where intestinal bacteria ferment it. RS is similar to fibre (see All About Fibre), although nutrition labels rarely take RS into account. SCFAs and RSHowever, RS still plays an important role in our diets even though we don’t necessarily absorb it. When RS is fermented in the large intestine, short chain fatty acids (SCFA) such as acetate, butyrate, and propionate, along with gases are produced. SCFAs can be absorbed into the body from the colon or stay put and be used by colonic bacteria for energy. Evidence suggests that SCFAs may benefit us in many ways. For instance, they:
Rate of digestion changes absorptionRS can also help us stay lean and healthy. As we cover in a Research Review on processed vs. whole foods, researchers found that less-processed foods offered less energy than refined foods. In other words, although whole and processed foods may contain the same amount of calories, we absorb fewer calories of energy from whole foods. Since RS is incompletely digested, we only extract about 2 calories of energy per gram (versus about 4 calories per gram from other starches). That means 100 grams of resistant starch is actually only worth 200 calories, while 100 grams of other starch gives us 400 calories. High-RS foods fill you up, without filling you out. The way we’ve modified/processed grains and starchy vegetables in the modern food supply diminishes the amount of RS we consume (think: cereal bars instead of oats, burgers instead of beans, potato chips instead of boiled potatoes). And fibre sources such as wheat bran, psyllium, and methyl-cellulose (Citrucel) don’t have the same benefits. Thus, to get the most benefits from RS, we need to consume it in whole food format. Most developed countries (including Europe, the United States, New Zealand, and Australia), which have a highly processed diet, consume about 3-9 grams of RS per day. In developing countries, diets are often based around whole plant foods and the intake of RS tends to be around 30-40 grams per day. Potential benefits of RSIMPROVED BLOOD FATSRS may help to lower blood cholesterol and fats, while also decreasing the production of new fat cells (the latter has only been shown in rats). Also, since SCFAs can inhibit the breakdown of carbohydrates in the liver, RS can increase the amount of fat we utilize for energy. BETTER SATIETY RS can help us feel full. SCFAs can trigger the release of hormones that reduce the drive to eat (leptin, peptide YY, glucagon like peptide). After someone starts eating more RS, it may take up to one year for gut hormones to adapt. RS slows the amount of nutrients released into the bloodstream, which keeps appetite stable. BETTER INSULIN SENSITIVITY RS doesn’t digest into blood sugar, which means our bodies don’t release much insulin in response. RS might also improve insulin sensitivity via alterations in fatty acid flux between muscle and fat cells. Some data indicate that ghrelin might increase with RS consumption, improving insulin sensitivity (this is counterintuitive since ghrelin drives appetite). RS may also lower blood fats (see above), which also improves insulin sensitivity. IMPROVED DIGESTION RS may help alleviate irritable bowel syndrome, diverticulitis, constipation, and ulcerative colitis. RS can add bulk and water to the stool, aiding in regular bowel movements. SCFAs can help to prevent the development of abnormal bacterial cells in the colon and enhance mineral absorption (especially calcium). BETTER BODY RS has less energy (calories) per gram than other starches, it can help us eat less. And consuming more RS may have a thermic effect in the body. KEEPING US those receiving treatment for cholera and/or diarrhea, RS can assist in the rehydration process (since it can normalize bowel function). IMPROVED IMMUNITY Consuming RS can influence the production of immune cells and inflammatory compounds in the gut. Where is RS found? RS is found in starchy plant foods such as:
Types of resistant starchType 1: Physically inaccessible Cannot be broken down by digestive enzymes.Found in: legumes, whole and partially milled grains, seeds. 2: Resistant granules Intrinsically resistant to digestion and contains high amounts of amylose.Found in: fruits, potatoes, hi-maize RS products, corn, some legumes.Note: the more “raw” or “uncooked” a food is, the more RS it tends to have, since heat results in gelatinization of starch – making it more accessible to digestion. Type 3 starch is the exception to this rule.Cannot be broken down by digestive enzymes.Found in: legumes, whole and partially milled grains, seeds. 3: RetrogradedType When certain starch-rich foods are cooked and then cooled, the starch changes form, making it more resistant to digestion.Found in: cooked/cooled foods like potatoes, bread, rice, cornflakes. 4: Chemically Modified Companies have isolated RS (usually from corn) to include it in processed foods (e.g., breads, crackers, etc.).This is not naturally occurring RS — it’s produced mostly via chemical modification, and it’s found in synthetic and commercialized RS products, such as “Hi-Maize Resistant Starch”. How much RS should we consume? Data indicates that RS is safe and well tolerated up to about 40-45 grams per day. Consuming more than this might result in diarrhea and bloating, since high amounts can overwhelm the fermenting ability of our colonic bacteria.How we respond to RS varies by the type. One might notice more side effects when consuming RS3 (versus RS1, RS2, RS4). Our ability to ferment RS can increase over time, making it possible to adapt to a higher RS intake. RS seems to be tolerated best when:
Grams of RS per 100 g of food Summary and recommendations We absorb more energy (calories) from cooked and highly refined and processed carbohydrate dense foods. If we let machines and ovens do the digestion for us, we are left with highly digestible starches. Not good for glucose control, staying lean, or intestinal health. Various cultures thrive and stay lean when eating whole unprocessed legumes, intact grains and starchy vegetables. RS may be one factor that enables this. We might see some benefits from as little as 6-12 grams/day of RS, but closer to 20 grams/day might be ideal. This is easy to get if you eat plenty of whole plant foods. More than 40 grams/day might cause digestive problems — especially if this RS comes from industrially produced RS products. In any case, we probably don’t get the same benefits of RS if it’s processed (i.e. an industrially created RS product) as we do from whole foods. https://www.jenreviews.com/quit-sugar/
Sugar is known to be not only addictive, but potentially dangerous. Consuming great amounts of it can be as hard on your liver as alcohol. It can lead to many serious health problems including obesity, diabetes, heart disease, headaches, immune system suppression, chromium deficiency, tooth decay, gum disease and much more. Quitting sugar can be as hard as quitting cigarettes and can affect you in many of the same ways. It is not generally something you want to quit cold turkey, as the side effects can be hard to deal with. You might notice that you feel incredibly tired, need lots of extra caffeine and have headaches from withdrawal. Some of these can feel quite serious. You might also become short-tempered and have an overall feeling of depression in some cases. After the initial feelings of withdrawal and lack of energy, you will start to experience the benefits. It is best to start slowly. You may choose to forego just a few sugary items to start with, especially if your intake was much higher than normal. 1. Your heart health will improve The recommended daily amount of sugar for women according to the American Heart Association is about 6 teaspoons; however, most adults in the United States consume, with ease, more than three times that amount on any given day. The fact that there are many foods in which sugar naturally occurs sometimes leads us to miscalculate the amount we are consuming, thereby leading to over consumption. Cutting back on sugar reduces the burden on your heart significantly, and reduces the risk of many heart related diseases. 2. You reduce your chances of developing diabetes significantly You can cut your chances of developing diabetes nearly in half by staying away from sugar. For each and every 12-ounce serving of beverages that contain sugar, the risk of diabetes rises by one fourth. You cannot substitute fruit drinks or juices either, thinking that they are healthier alternatives, as the diabetes risk is over thirty percent higher for people who drink more than two of these each day. Even opting for sugar free diet sodas does not help, as they have been shown to pose a higher risk of developing diabetes as well, should you drink two or more per day. Less than this, however, is acceptable, proving that moderation may be key after all. 3. Your mood will improve A better mood is not something you might experience right away when you quit sugar, but once you are over the worst of it, you will begin to feel much better. A study has even shown that more than four cans of soda each day increase your chances of experiencing depression by almost forty percent. Desserts, sweet snacks, sweetened drinks, processed meats and other refined carbohydrates can often have the same effect. An overload of sugar can also short circuit the gut-brain connection to cause effects such as anxiety and even schizophrenia. With all the mental symptoms that can be caused by an overindulgence in sugar, it only makes sense that getting sugar out of your diet will reverse those symptoms, and usually pretty quickly. 4. Your sleep quality will start to improve Sleeping well at night will become much easier, as your lack of energy and need of a nap from a sugar crash midday will be nonexistent. Over a third of Americans suffer from blood sugar issues that rank as the second most common cause of insomnia, but the majority of people who have it are unaware that they do. Some people have adopted the habit of eating six small meals per day, a diet used by those who often suffer from hypoglycemia, but this is a huge issue when it comes times to go to sleep. Once you have gotten your body into the routine of eating every 2-3 hours, going to bed with the expectation of sleeping 8-9 hours without interruption becomes impossible. The human body is designed to burn fat during the sleep cycle because it burns slower and for a longer period of time. However, after overindulging in sugar, the body burns that instead, so it never even gets the opportunity to burn fat. 5. You will remember things better You will notice an ability to better remember things as your memory improves after you get rid of sugar from your diet. Too much sugar consumption can cause forgetfulness and, if left unchecked, possibly even permanent brain damage. A UCLA study outlines an experiment that showed impacted cognitive ability after ingesting foods made with high fructose corn syrup, which is a staple in the Western diet. Metabolic syndrome, or MetS, is the known link between consuming too much sugar and brain damage and is also the risk factor for obesity. However, the link to mental health has been largely ignored. Since average Americans are known to ingest more than forty pounds of high fructose corn syrup each year, and on a regular basis, it can only be assumed that the long-term effects of that on brain function has a very detrimental effect. 6. You finally achieve some of your weight loss goals Weight loss can happen faster than you might otherwise have imagined just by cutting sugar out of your diet. The body absorbs sugar quite easily, however it is not a natural part of any human diet. When sugar is consumed, insulin production increases. Insulin, in turn, prohibits the body from using fat as a fuel while converting sugar to fat and weight gain is the result of the whole process. By eliminating sugar, you are not only allowing insulin to remain in the amounts it is suppose to be in, but you are also eliminating a great many calories also attributed to the substance. The more your sugar consumption, the less ability you have to burn fat because your body is burning that sugar instead. 7. You look more youthful Giving up sugar can lead to an overall more youthful look, starting with your face. Sugar has a dehydrating effect while it increases oil production at the same time. It also affects the ability of water binding so that your skin looks much less vivacious. Other symptoms of sugar intake on the face include dark circles under the eyes, swelling and inflammation and even mild outbreaks of acne. By quitting sugar, you will see the effects in 72 to 96 hours. Complexion color will be improved, oily skin will begin to diminish and your face will be more hydrated, perky with fewer wrinkles than before. 8. Your immune system becomes stronger Your immune system will be able to function much better once sugar is out of the diet. According to a study conducted in 1973, sugar causes our white blood cells to cease from doing their job of consuming bad bacteria. A more interesting bit of information from that same study is the fact that starches did not have the same effect on the white blood cells. In light of that fact, it would also be safe to assume, probably, that grains and pseudo-grains do not either. For an immune system to function at its strongest level possible, the ideal situation is eliminate all added and processed sugar. While this can be extremely hard to do, especially since there are so many names that sugar goes by these days, every little bit helps. 9. You feel more energetic throughout the day You will have more energy once you quit sugar than you ever have before. There is a bit of truth to the statements saying that refined sugar gives you an energy boost. Indeed, a short pick-me-up occurs as the sugar first hits your system. However, the long terms affects of repeated sugar intake actually harms your body by reducing its ability to correctly metabolize food, transforming it into energy. Once the body becomes use to a quick energy boost, it will begin to look for that and once the sugar is not found, the crash that is associated with it will happen. 10. Your willpower improves Sugar is incredibly addictive. That is why people often refer to their “sweet tooth” or “sweet cravings”. It is often beyond a person’s control to decide whether they want sugary foods and snack and if they do not get them, they can show major signs of withdrawal, sometimes as severe as you might see in someone trying to give up tobacco. However, once you begin to see the differences in how you feel and look, your willpower levels will increase drastically. 11. Joint pain and inflammation decrease Joint pain and inflammation will decrease as your sugar levels decrease. Refined and processed sugars can either cause or contribute to inflammation in many different ways. In addition to making autoimmune disorders worse, the increase of sugar into the body causes insulin levels to rise and insulin can cause inflammation to worsen, which inadvertently leads to joint pain as well as other bodily pains. The less sugar you eat, the less inflamed your joints will be, giving you much relief. 12. Your mouth and dental health will begin to improve immediately. When you consume sugar, especially in liquid form, much of it adheres to your teeth, even if you swish your mouth afterwards. Bacteria immediately latch onto this sugar and begin to eat it, after which acid is produced. The acid then begins to eat away at the enamel found on your teeth and thus begins a horrid cycle for your mouth. Cavities, gum disease and gingivitis are then well on their way. Even brushing immediately after consuming sweets is a bad idea, because it makes your enamel softer and more prone to being brushed away. 13. You increase the levels of good cholesterol in your body Consuming less sugar can increase your levels of “good” cholesterol. The job of HDL, or “good” cholesterol, is primarily to take up extra levels of the “bad” cholesterol, or LDL. This means that, for health reasons, you definitely want your good cholesterol higher than your bad cholesterol, but sugar can lead to a decrease in HDL. A greater sugar intake has also been known to cause higher levels of triglycerides as well, and all of these increase your risks of developing heart disease. Triglycerides, however, do not dissolve in the blood stream and continue to travel throughout the circulatory system where they cause damage to artery walls and can cause hardening of the arteries. 14. Your liver becomes leaner To create fat, the liver uses sugar, specifically fructose. The more sugar you consume, the more chance your liver has to produce copious amounts of fat, which can result in a fatty liver. While it is specifically called nonalcoholic fatty liver disease, it looks exactly like the livers of those who overindulge in alcohol. If detected early, it is reversible, but becomes less so the longer the damage continues. 15. You lower your risk of some types of cancer You can lower your risk of some types of cancer by avoiding sugar. Cancer cells are fed by sugar, which encourages ongoing cancer cell growth. Cancer cells rate of sugar uptake is more than ten times higher than the rate at which regular healthy cells make use of it. Cancer cells are also known to thrive in environments that are acidic in nature. Since the pH of sugar is about 6.4, it provides a very cancer-friendly atmosphere. Sugar is linked to more cancers of the breast, prostrate, endometrium and pancreas. Sugar substitutes are not a good replacement for sugar either, as they are also linked to cancers such as bladder cancer, lymphoma and leukemia. |
Debra Lapatina
Creator of Queen Bee Flour. Archives
January 2018
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