How to Lower Sugar in Your Diet HealthiNation
I'm Lynn Goldstein, a Registered Dietitian. Sugar. It's sweet and simple right Well, no. There's more to the sweet stuff than you'd think, more and less. Raw sugar, honey, table sugar, brown sugar, molasses, cane juice, malt syrup, high fructose corn syrup, glucose, fructose, sucrose, dextrose, These are all different forms of sugar, high in calories and low in nutrients. So what's the low down on the sugar high Sugar is the essential energy source we need live. In particular, glucose the simplest form of sugar is our body's preferred fuel.
It's what our cells burn. Most of our glucose comes from the carbohydrates we eat. There are two kinds of carbohydrates. Complex carbs include whole grain breads and cereals, and starchy vegetables. Many complex carbohydrates are good sources of fiber and other nutrients along with all that energy. Simple carbs include sugars found naturally in foods like honey, fruits, vegetables, dairy products. Simple carbs also include sugars added during food processing and those are the ones to avoid, which is not always so easy to do. That's because the typical American diet includes more refined food than ever before and too.
Many of us are mainlining sugar as a result. That's because of all the places manufacturers hide sugar in their foods. Added sugar is everywhere, in lots of different forms. Table sugar or sucrose is a combination of fructose and glucose which are both simple sugars produced naturally by plants. What about high fructose corn syrup Now there's no naturally occurring fructose in corn. But, in the 1950's, scientists found a way to transform the glucose in corn into fructose. The resulting mixture is 90 fructose which is very sweet. The benefit of high fructose corn syrup is that it's cheaper and dissolves more easily.
In liquid than table sugar does. Also, high fructose corn syrup acts as a preservative. These qualities make high fructose corn syrup very attractive to food manufacturers, especially as an ingredient in many sweetened drinks like sodas and other processed foods. But there have been growing concerns about the role high fructose corn syrup plays in encouraging obesity. Some studies suggest that drinking calories is more likely to cause weight gain than eating the same amount of calories from solid foods. This may be because liquid calories are not as satisfying as calories from solid foods, so people tend to over do.
It. And high fructose corn syrup in drinks and other processed foods sure packs in the calories while being light on nutritional value. The American Heart Association recommends that most American women should consume no more than 100 calories a day from added sugar, and for men no more than 150 calories a day. That's about 6 teaspoons of added sugar for women and 9 for men. To give you an idea of what that really means one 12ounce can of a sweetened soft drink contains 8 teaspoons of added sugar, or about 130 calories. That's already near or over the recommended daily.
Plant Animal Proteins the Building Blocks of the Body
Proteinrich foods, including animal and plantbased proteins can also vary enormously in their quality and their implications for our longterm health. Proteins are often said to act as building blocks for the lean tissues in our bodies. But they serve many other important functions in body regulation, supportive immune function and a variety of other roles in our physiology. There are 20 types of amino acids needed to fulfill all of these functions, but only nine of them are essential. Meaning that our bodies can't make enough of them, so we rely on getting these from our food.
In general, animal sources of protein like fish and eggs provide all of the essential amino acids in high enough concentrations that these foods are called complete protein sources. In contrast, plant based protein sources like beans, lentils, nuts and tofu tend to be incomplete sources of protein. It might seem that since plantbased proteins are incomplete in their nutrient content that they're nutritionally inferior compared with animalbased proteins. But in fact the health benefits of substituting plantbased proteins for animalbased ones, ideally a few days a week, this far outweighs the risk of falling short on essential amino acids.
Plantbased proteins can be combined with other foods to provide a complete amino acid profile. In fact, many traditional food combinations like corn and black beans or rice and lentils are based on the principal of combining complementary proteins. Meals that contain vegetarian sources of protein also contain more fiber and less fat, especially saturated fat, than meals that feature animal based protein. And even though saturated fat may not be as harmful as we once thought, it can still contribute to elevated levels of LDL cholesterol if we eat too much of it.
So moderating our intake of red meat, for example, is still a sensible idea. In general, the typical western diet contains more animal based protein than we need to sustain good health. gtgt People eat lots of plant food, eat a plant based diet, tend to have much better health, and better longevity than people who eat a heavy meat diet. gtgt So, if you're thinking of trying a low card, high protein diet, it's important to pay attention to the kinds of proteins that are being consumed, and in what quantities.
A diet high in animal protein, especially if it's poor quality animal protein, like processed meat or high fat cuts of meat, this kind of diet can be harmful to our health even if it leads to weight loss in a short term. Processed meats often contain nitrates used as a preservative, which can damage blood vessels and contribute to hardening of the arteries. These meats also tend to be very high in sodium, which can be a contributor to high blood pressure. The most sensible diets are usually those that encourage us to.
The Benefits of Drinking Tea HealthiNation
I'm Lynn Goldstein, a registered dietitian. What if you could sip a few cups a day of a tasty, caloriefree drink that's actually good for your waistline and your heart What if it were also affordable, convenient, and readily available, Too good to be true, right Yes! but maybe no. We're talking about tea, more specifically, black, green, white and oolong teas. They're all from the same plant not to be confused with herb teas which aren't really teas at all, but infusions of boiling water and dried fruits, herbs or flowers.
When tea leaves are picked, they begin to oxidize, meaning the leaves interact with oxygen and the enzymes inside begin to change. This affects everything from the tea's color to its aroma and taste. A tea's type is determined by the amount of oxidation and other processing. Black tea is made from wilted leaves that are fully oxidized. Green tea is made from unwilted leaves that aren't allowed to oxidize. Oolong tea is something in between. White tea is the rarest form because it's made from only young leaves or buds that have undergone.
The least amount of oxidation. For such a simple brew, tea is amazingly complicated. It's got thousands of compounds in it, many of them bioactive. At the center of a wide range of health claims are two caffeine and antioxidants. Of all the teas, black tea contains the most caffeine, about 40120 mg for 8 oz. The same amount of freshly brewed coffee has about twice as much. Some believe that since caffeine speeds up metabolism, it also might help with weight loss. Caffeine can also affect mental alertness. These are just two of the possible health benefits of tea that could be attributed.
To its caffeine content. Research is promising, but it's way too early to start chugging the stuff thinking tea is a cureall. And be careful we know that caffeine raises blood pressure and can irritate the digestive tract. Consuming too much tea could lead to some nasty and potentially serious side effects, including headaches, irritability, nausea, diarrhea, insomnia, and an irregular heartbeat. Antioxidants are the other substance in tea that some believe could be responsible for tea's healthy reputation. That's because we know that antioxidants help the body repair cell damage that happens as part of daily living. They may have a positive effect on.
A range of chronic conditions from cardiovascular disease to diabetes. The trouble is, while some studies have found possible benefits of tea especially green tea, most of that research is based on population studies whose results can be influenced by other factors like genetics and lifestyle. Here's what we do know The potential benefits seem to be in drinking actually hot or cold brewed tea rather than in taking tea extract pills. That's because we don't yet know if the compounds in supplements are the same as those found in brewed tea, or that they.
Lower Cholesterol in Your Diet HealthiNation
I'm Lynn Goldstein, a Registered Dietician. Understanding cholesterol can be tricky. You've probably heard a lot about it and so you may think cholesterol is always bad for you. But the truth is cholesterol plays an essential role in keeping us healthy. Cholesterol is a soft, waxy substance that's found in every one of our cells. Our bodies use it for many things, like forming cell membranes, producing Vitamin D and other hormones, and even making bile acids that help us digest foods. Cholesterol travels around the body through the vascular system. But blood is watery,.
And cholesterol is fatty and, just like oil and water, they don't mix well. So to circulate in the bloodstream properly, cholesterol is carried in small bundles called lipoproteins that are made of fat also called lipids on the inside and proteins on the outside. There are different kinds of lipoproteins that carry cholesterol. We're going to talk about the two main ones. Stick with me now, Here comes the heart of the story. Lowdensity lipoprotein cholesterol is the bad kind of cholesterol. It carries most of the cholesterol in the blood and delivers it throughout the body. High levels of LDL.
Can lead to cholesterol deposits in the vascular walls, creating plaques that sometimes narrow or even totally block blood vessels. That's called atherosclerosis or hardening of the arteries and it's why this kind of cholesterol is bad. The higher the LDL level, the greater your chance of having a heart attack, stroke or developing several other serious conditions. Highdensity lipoprotein cholesterol is the good kind of cholesterol. HDL helps clear cholesterol, carrying it back to your liver where the liver removes it from your body. That's REALLY good. Having high HDL levels usually protects you from developing cardiovascular.
Disease. This is where the plot thickens. Some people can have high HDL levels and still be at risk for heart disease because the HDL is dysfunctional, It doesn't work right. The cholesterol in our bloodstream comes from two sources. About 75 is produced by our own liver and about 25 comes from foods we eat that are from animals. Actually, our bodies naturally produce all the cholesterol we need for normal functioning, but sometimes, genetics can cause us to produce too much of the bad kind or too little of the good kind, or the.
Kind that just doesn't work properly. In addition to any inherited predisposition, other factors that can influence our cholesterol production that we cannot change are age and gender. There is a shift towards worse cholesterol numbers as we get older. As a Registered Dietician, here's what I tell my patients Stop smoking, lose weight even a little can make a big difference!, and exercise just 30 minutes a day of moderate activity can help. Eat a diet full of fruits, vegetables, whole grains and highfiber foods like oatmeal, and certain fish or other foods that contain hearthealthy omega3 fatty acids.
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