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Many people are surprised when they hear there are pumpkin health benefits. After all, a lot of us have come to think of these gourds as Halloween decorations, not food. Think about it. If someone says the word “pumpkin”, are you more likely to think of a Jack-O-Lantern, or a side dish?
For those of us who do eat them, it’s typically exclusively in the form of a rich, calorie-packed pie, or a teaspoon for flavoring our favorite fall latte (provided there’s any pumpkin at all and it’s not just artificially flavored).
These days, it feels as though every magazine headline we see tells us to avoid lectins. What is this all about? What are they, and why are they something people are avoiding? Is it just another batch of pseudoscience or is this something to take seriously?
Lectins are a type of protein. They bind to carbohydrate molecules. You can find them in nightshade vegetables, certain grains, legumes and some animal-based foods. The claim is that their consumption is among the causes of many health issues. Among these health problems are said to be inflammation, weight gain, gastrointestinal issues, arthritis, and even certain cancers.
The trend to avoid lectins has become quite popular. In fact, a number of celebrities have talked about their love for eating strategies that avoid lectins. Kelly Clarkson, for example, has credited a diet that cuts lectins for her weight loss.
Lectins are a natural part of many plants. It evolved as a form of natural pesticide meant to protect those plants from pests such as insects that would otherwise have eaten them. That said, while there have been diets recommending that we avoid lectins for twenty years, there has yet to be solid scientific evidence to support the claims.
The idea behind the recommendation to avoid lectins is that these natural pesticides have a certain toxicity level to humans. The first large diet recommending their avoidance was the blood-type diet, which has since been entirely discredited by research.
That said, in 2017, Dr. Steven Gundry published his own diet that recommends that we avoid lectins. Gundry is a heart surgeon with a private practice in the United States. His diet indicates that while we’ve thought of certain plants as being healthy, they’re actually foods that should be eliminated.
His claims are supported by his own research in which he studied the data from over 100 of his own patients. Most of those patients saw decreased autoimmune disease markers and inflammation after following a very low-lectin diet. However, other experts have underscored the fact that Gundry’s research was on a tiny sample, was not published or peer-reviewed and didn’t follow the vast majority of the basic protocols for this form of medical research. Therefore, it is not considered acceptable results by the medical community. Without any scientific evidence indicating that eliminating lectins will make a difference to your health and weight loss, there is little – if any – reason to do so.
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Eating peanuts has become a rather controversial activity in recent years. While peanuts and peanut butter have been – and remain – staples in many American households, they have been associated with a number of issues of late. The first is the rise of peanut allergies that have caused many schools to ban them on the property or at least in the classrooms of affected kids. The second is that these nuts – like all nuts, seeds and similar legumes – are high in fats and so many people assume they are a cause of weight gain.
That said, eating peanuts may be better for you than you think – provided you’re not among those with an allergy, of course. They are a tremendous source of plant-based protein, they’re high in fiber, and they contain a surprising number of key vitamins and minerals. With this kind of nutrition profile, you may want to consider bringing these little legumes back into your life.
Along with that strong nutritional profile, it is true that eating peanuts will give you a solid dose of calories. That said, as is the case with almonds, olive oil, and other foods that are great for you but high in calories, they’re best enjoyed in moderation.
A tablespoon or two of peanut butter on your sandwich can turn a whole grain bread into a far more complete meal. Add half a banana to the mix and you’ll be doing your lunch a delicious, simple, affordable and nutritious favor.
On top of the protein, healthful fats and fiber you get from eating peanuts, you may be surprised to discover that you’ll also receive many vitamins and minerals. Moreover, some of those nutrients, such as potassium, are important electrolytes which can help you to stay effectively hydrated. You’ll also get lots of magnesium, phosphorous and B vitamins while keeping carbs low.
This makes eating peanuts a great food for people who are active, dieting, or simply want to make sure they’re consuming a nutritious meal or snack. They’re even well suited to a low-carb diet!
As you can see, just because they’re high in calories, it doesn’t mean that you shouldn’t be eating peanuts. This is particularly true when eating raw peanuts as opposed to roasted and salted. When consumed in moderation, they’re a lovely option for a healthy body, weight control and both energy boosting and muscle support among those living an active lifestyle.
The hunt for the best nutritional supplements is a common one. Most American adults do not eat a balanced diet, and many are well aware of that fact. Studies conducted by the Council for Responsible Nutrition show that about 90 percent of American adults don’t eat enough fruits and vegetables in the average day. That said 75 percent of U.S. adults are taking some form of dietary supplement.
It’s clear that people believe that as long as they find the best nutritional supplements, such as multivitamins, it will bring them closer to obtaining the nutrition they’re not getting through their food. The downside of this habit is that this simply isn’t enough.
The results of a new study were published in the Annals of Internal Medicine journal. They indicate that even if you’re taking the best nutritional supplements, it may not be enough to keep you healthy.
The nutrients that the body receives through the best nutritional supplements don’t even approach those that are obtained through food. The research found that people who eat the equivalent nutrients through balanced diets experienced notably superior health and longevity to those taking dietary supplements. In fact, it doesn’t appear that people who take dietary supplements experience improved health and longevity over people who eat similarly and do not use added supplementation.
The research showed that though people who obtain the right nutrients through the food they eat do experience improved health and longevity, the same was not true for people taking even the best nutritional supplements. This, according to Fang Fang Zhan, study co-author who is also a Tufts University Friedman School of Nutrition Science and Policy associate professor of epidemiology.
As a result, Zhang explained that for most people throughout the general public, there really isn’t any need for taking even the best dietary supplements. A large and growing body of evidence indicates that there simply aren’t any benefits to taking these products. Instead, a higher priority needs to be placed on meeting dietary recommendations in order to obtain the nutrients we need through the foods we eat. Reliance on supplements does not appear to be having the desired effect, said Zhang.
The research was extensive, examining copious amounts of data from around 30,000 American adult participants in the National Health and Nutrition Examination Survey from 1999 through 2010.
Many of us know we should choose a healthy diet but don’t realize how spoiled we really are to be able to do so. We turn up our noses at foods we don’t like or that we simply don’t feel like at a certain time. There isn’t anything wrong with doing this except that it has led us to start making bad food choices when we’re actually lucky to be able to make good ones if we want to.
Gratitude and being thankful is the theme of the season right now. As such, it’s a good idea to take a moment to think about how lucky we are to choose the foods we want to eat. In fact, we can choose a healthy diet if we want to. Not everyone has that opportunity.
The WHO trans fats strategy has launched with recommendations for countries around the world. The World Health organization is urging nations to start phasing our artificial forms of trans fat. The goal is to put a stop to the use of any artificial versions of the substance around the world by 2023.
While there are currently various forms of good, bad, and moderately good dietary fats, this one is different. The WHO trans fats definition places them squarely into the “bad” category. While they may occur naturally in some dairy and meat, they’re typically found in small amounts.
That said, they can also be created when hydrogen is added to vegetable oil in order to solidify it. This process also helps to improve the product’s shelf life. However, the WHO trans fats plan shows that there are no health benefits to this artificial substance. That is, there aren’t any that would justify all the health risks it simultaneously produces. Among the top risks includes lowering good cholesterol (HDL) levels while raising bad cholesterol (LDL) levels. (more…)
It isn’t abnormal to experience sugar cravings from your workout. In fact, if you do, you’re in the majority. However, when you’re exercising as a part of weight management, these cravings can be the last thing you need. After all, what good will that workout be if all you do is follow it up with a doughnut?
Fortunately, getting sugar cravings from your workout doesn’t mean all is lost. There is some fantastic science to explain why it happens. Moreover, there’s also a lot of science to show you how to recover from it. You don’t need to reach for a desert every time you exercise. However, you can still grab a post workout treat! (more…)
Sometimes, it’s the little things that make the big differences. When it comes to tips to make your diet easier, this is often the case. Overall, weight loss can be hard work, particularly at the beginning when you’re experiencing a large number of new changes to your lifestyle. That said, it doesn’t have to be overwhelming. By learning the types of things that you can tweak here and there to simplify the process, you can give yourself a better chance at maintaining your efforts and avoiding giving up on yourself along the way.
If you’re a soda drinker, it’s time to give up the habit. Regardless of whether you drink regular or diet soda, swap it out for water (plain, sparking or with a slice of lemon).
Looking for something warm and possibly caffeinated to enjoy? Green tea has a ton of health benefits including the potential to help you with your weight loss. (more…)
When you want a great hot breakfast in the morning, the odds are that you feel your only options are to either toss an egg in a pan or make oatmeal. While those are both lovely, when you choose a breakfast casserole made to fit your nutrition and weight management needs, you can make sure you have everything you need in a hot breakfast all week long with minimal effort.
This breakfast casserole not only tastes great, freezes well and heats up wonderfully, but it’s also jammed with protein and nutrients. All you need to do is whip one up on the weekend, portion it out, tossing some into your freezer and some into your fridge, and heat them up every morning so you’ll be able to enjoy quick, delicious nutrition. (more…)
