Health Archives | Vegan Universal

Is Milk Healthy?

March 7, 2021 By Cat Robinson Leave a Comment

Pouring milk over your cereal or adding it to your coffee is such a familiar practice around the world that few people ever take a moment to really consider whether it’s actually a good idea or not.

The dairy industry has long promoted milk as an indispensable beverage for health. Catch phrases like ‘got milk?’, ‘make mine milk’ and ‘wake up to milk’ became common parlance. The milkman was even being depicted as a hero in some adverts!

For a very long time, of course, there were no alternatives to milk to drink by itself or with your cereals, tea or coffee, so people simply grew up with milk as an everyday part of their diet.

However, and this is a question that is being asked more and more these days in the wake of a growing body of research, is it actually healthy to drink milk?

Can We Digest Milk?

The enzyme lactase, that enables young children to digest their mother’s milk, stops being produced between the ages of about 2 – 5, so a very high percent of adults simply can’t digest milk properly. This fact frequently manifests as lactose intolerance [1] causing bloating, stomach cramps and nausea, and even intestinal gas and diarrhea.

Any Side Effects of Dairy Products?

Milk and other dairy products are considered to be amongst the top sources of saturated fat in a Western diet, thus contributing not just to heart disease and Type 2 diabetes, but also to that scourge of an aging population, Alzheimer’s disease. Several studies have also isolated links between the consumption of dairy products and a higher risk of prostate, ovarian, and breast cancers. [2]

In fact, dairy products, particularly hard, high-fat cheeses, are considered one of the top sources of saturated fat leading to elevated levels of cholesterol with a concomitant link to heart disease. Lactose intolerance, referred to above which affects a high number of people [3], is another malady that has been strongly linked to the consumption of dairy products.

Is Using Milk Associated With Allergies?

Developing a milk allergy is tellingly one of the most common food allergies that manifest in children. Symptoms of a milk allergy can include urticaria (hives), vomiting, wheezing, diarrhea, and in severe cases, even anaphylaxis, which can be life-threatening [4 ].

Does Dairy Support Bone Health?

A medical study in Sweden conducted on two large cohorts of men and women indicated that there might be a correlation between a higher milk intake and higher mortality rate. It also suggested a correlation between a higher intake of milk and a higher incidence of fractures in women.

Indications are that this might be linked to the resultant higher level of D-galactose ingested with high milk intake, which in turn might be linked to oxidative stress, and inflammation.

These factors can lead to aging, fractures, cardiovascular disease and even cancers. This would suggest that the recommendation to drink a lot of milk to prevent fractures is in fact questionable.

Osteoporosis also tends to be more prevalent in the western world despite its higher consumption of dairy. Dr Amy Lanou, the nutrition director for the Physicians Committee for Responsible Medicine in Washington, DC, points out that the countries that exhibit the highest rates of osteoporosis are in fact the ones where people have the highest levels of milk consumption in their diets.

Is There a Link Between Drinking Milk and Acne?

Although we’re still not sure exactly why, there is a definite link between milk consumption and acne, particularly in teenagers. [4] Some researchers suggest that the cause lies in the artificial hormones that are given to cows. Others feel that the growth hormones that naturally occur in milk (after all, milk is intended for growing calves) may also contribute to the development of acne.

Drinking Milk and Weight Gain

While the dairy industry claims to the contrary, a study incorporating more than 12,000 children did show a definite link between a high level of milk consumption and weight gain [5], due to an increase in calorie intake. A single cup of milk will add 150 calories to the diet. In fact, a higher intake of milk is often included in the diet of people who want to gain weight!

Does Drinking Milk Add to The Saturated Fat Content of Your Diet?

Just one glass of milk can contain in excess of 20% of your recommended daily intake of saturated fat, with no less than 24 mg cholesterol which we know to be harmful to heart health. Hard cheeses have an even higher fat content than milk.

Is There a Link Between Drinking Milk and Developing Breast Cancer?

A recent study [6] does conclude that women that consume high amounts of milk may run a higher risk of developing breast cancer than those that have very little dairy in their diets. The study also concluded that women who replace dairy with soy show a concomitant lower risk of breast cancer not because soy has a protective role in this regard, but because their dairy intake is simply so much lower.

Can Drinking Milk Heal Ulcers?

This is a medical ‘urban legend’ that has deservedly fallen by the wayside! This traditional remedy for healing ulcers may give you some short-term relief, but milk in fact will stimulate your stomach to produce more hydrochloric acid, which will make your ulcers hurt more in the long run.

How About Consuming Milk Products Such as Whey and Cheese?

Consuming high doses of whey products, (as bodybuilders and athletes are prone to do), can have multiple negative side effects. [7] These include fatigue, stomach cramps, nausea, reduced appetite, kidney and liver function impairment, headaches, and digestive issues. These will be exacerbated if the person has a milk allergy of any kind.

In a world where high blood pressure is an ever-increasing problem, controlling our sodium intake is very important. Cheese is one of the biggest conduits for sodium entering our diets, as cheese can have as much as 400 mg of sodium per ounce. Some of the biggest culprits here are the processed cheeses, as well as the various feta varieties, blue cheeses, Edam and halloumi.

So What Alternatives Do You Have for Milk and Other Dairy Products?

If you suffer from any of the conditions we’ve talked about above, here are some of our recommended alternative vegan food and milk substitutes. You will be surprised how easily you can replace milk. Just make sure to check the labels to know the nutrients you need and any other ingredients you may like to avoid. We also recommend that you use a product with added B12 which is an essential vitamin.

As you can see, there is an array of foods to get plenty of protein and calcium in your diet if you were to stop using dairy. Just look at this list of protein and calcium-rich foods:

Beans, chickpeas, lentils, soy, calcium-set tofu
Nuts, particularly almonds and brazil nuts
Seeds like tahini, chia, sesame and flax
Grains like amaranth and teff
Green and leafy vegetables like bok choy, turnip greens, okra, kale, cabbage, broccoli and brussels sprouts
Fortified bread – in the UK, calcium is added to white and brown flour by law
Fruits like dried figs and oranges
Blackstrap molasses (have it in small quantities because it’s high in sugar)
Seaweed

Here are some of the vegan milk substitutes for cow’s milk:

Soy Milk

A popular and one of the oldest vegan milk substitutes, soy milk is quite close to cow’s milk in terms of taste and nutrition. Made from whole soybeans or soy protein isolate, soy milk has a mild, creamy taste. It also tends to be an affordable and accessible non-dairy milk product in many countries.

Almond Milk

Another popular milk alternative made with whole almonds, it has a slightly sweet nutty taste, a light texture (consistency will depend on the brand you pick), and is low in calories and fat. You may use it with smoothies, tea, coffee, cereals, or baked goods.

Oat Milk

Oat milk naturally has a sweet and mild flavor, with the same calorific content as cow’s milk. You can cook with it just as you do with cow’s milk, and it is delicious in smoothies or with cereal. It is also high in beta glucan, (a soluble fiber) that binds with LDL cholesterol and is associated with numerous health benefits – including reducing the risk of heart disease and lowering blood sugar levels.

Macadamia Milk

Macadamia milk has less than 1/3rd of the calories of cow’s milk, and only half the fat content. With its creamy taste, it is delicious in smoothies and coffee.

Hemp Milk

Hemp milk is slightly sweet and nutty, contains virtually no carbs, and is also low in calories. As it contains high-quality protein and essential fatty acids, it is an ideal choice for vegans!

Cashew Milk

Cashew milk has a delicious creamy taste, and is low in calories and sugar.

Rice Milk

Made from white or brown rice, it has a mild sweet taste. Low in fat, and sugar, and one the most hypoallergenic non-dairy milk substitutes.

Quinoa Milk

With its characteristic nutty and slightly sweet flavor, moderate amount of calories and high-quality protein, quinoa milk is an excellent option for vegans!

Coconut Milk

Coconut milk is flavorful and has a lovely smooth texture. It contains only 1/3rd of the calories of cow’s milk. It is high in triglycerides (MCTs), and low on carbs.

Conclusion

In view of the above, we believe that it’s a sensible question to ask why you would opt to expose yourself to various health issues associated with milk and dairy products when there are so many healthful and delicious plant-based alternatives available to you.

The dairy industry is also rife with exploitation, with sentient, and intelligent animals being treated like machines for generating profits by dairy farms. One of the cruelest aspects of the milk industry is the treatment of calves, removed from their mothers hours after birth. There is a harmful environmental impact associated with dairy farming as well, including greenhouse gas emissions, habitat destruction, and water and soil pollution.

Apart from the severe impact of the dairy industry with its massive carbon footprint, simple common sense would tell us that in nature, no species drinks milk after their normal weaning age. No other species drinks milk from other species, either. The obvious fact in nature is that cow’s milk is produced for calves to grow and put on mass and was not made for our nutritional needs.

Therefore any health issues / side effects you may endure by consuming milk don’t come as a surprise considering what’s evident when we closely observe nature.

Related posts:

References:

https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts
https://pubmed.ncbi.nlm.nih.gov/22081693/
https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy
https://pubmed.ncbi.nlm.nih.gov/15692464/
https://pubmed.ncbi.nlm.nih.gov/15939853/
https://pubmed.ncbi.nlm.nih.gov/12606246/
https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

Other references:

https://pubmed.ncbi.nlm.nih.gov/15775506/

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

10 Health Benefits & Nutrition of Turmeric

April 5, 2020 By Dishan Mendis Leave a Comment

Famous as a spice, medicinal agent, cosmetic, and textile dye, turmeric is amazingly a versatile ingredient indigenous to Indian subcontinent and Southeast Asia. It is a member of the ginger family and has a deep orange flesh, which is covered in a thick brown skin.

Though turmeric is mostly used as a spice, it has a rich history as an ayurvedic healer, a holistic approach to health that has been used for more than 2000 years in Indian ayurvedic and Chinese medicine.

It has commonly been used for wound healing, pain relief, menstrual difficulties, relieve from poisoned food, rheumatoid arthritis, dispel worms, digestive issues, to strengthen the overall energy of the body, purify blood, for skin conditions, for smallpox, chickenpox, liver ailments, as an antioxidant and an anti-inflammatory agent.

Among its most important properties, turmeric contains curcumin, the principal curcuminoid of turmeric, which is known to have many health benefits and has been used as a medicinal aid and an ingredient in dietary supplements, cosmetics, and as a food additive for centuries in Asian countries.

Turmeric/Curcumin Daily Intake

According to research data 500–2,000 mg of turmeric per day is generally acceptable.

However, JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority) reports, the acceptable daily intake value of curcumin is 1.5 mg (1–3 mg) /kg of body weight [1].

Turmeric/Curcumin Nutrition Facts per 100g

Calories = 354 (1482 kJ) DV = 18%
Protein = 7.8g DV = 16%
Carbohydrate = 64.9g DV = 22%
Saturated Fat = 3.1g DV = 16%
Omega-3 fatty acids = 482mg
Omega-6 fatty acids = 1694mg
Vitamin C = 1.7mg DV = 3%
Vitamin E (Alpha Tocopherol) = 3.1mg DV = 16%
Vitamin B6 = 0.1mg DV = 6%
Vitamin B6 = 0.1mg DV = 6%
Iron = 2.8mg DV = 16%
Magnesium = 13mg DV = 3%
Phosphorus = 18.1mg DV = 2%
Potassium = 170mg DV = 5%
Zinc = 0.3mg DV = 2%
Manganese = 0.5mg DV = 26%
Phytosterols = 5.5mg

Source: USDA

Let’s see some of the best health benefits turmeric has to offer,

10 Health Benefits of Turmeric/Curcumin

1) Turmeric and Curcumin May Lower The Risk of Cardiovascular Disease

As you may know, cardiovascular disease (CVD) is currently the most common cause of mortality worldwide

According to one analysis done which included 649 patients, curcumin in turmeric considerably reduced serum low-density lipoprotein cholesterol (LDL-C) or commonly known as “bad” cholesterol and triglyceride levels (TG / which increase risk of heart disease) compared to those in the control group [2]

Thus turmeric may have the capacity to protect patients at risk of CVD by improving serum lipid profile.

Furthermore, according to the findings of preliminary studies, curcuminoids in turmeric may reduce the risks of heart attacks, bypass patients have, after surgery [3]

2) May Provide Relief for Arthritis

Curcumin in turmeric has traditionally been used for its anti-inflammatory effects

According to a 2016 industry-sponsored analysis of randomized experiments, 1,000 mg a day of curcumin lessened osteoarthritis (the most common type of arthritis) pain and inflammation similar to nonsteroidal anti-inflammatory drugs (NSAIDs) [4]

Another 2016 study showed that curcumin might aid in preventing bone deterioration in people with RA (rheumatoid arthritis) which is a chronic inflammatory disorder.

3) As an Acne Treatment and for Healthy Skin

A contributory cause of acne is bacteria known as Propionibacterium acnes, which lives primarily on fatty acids in sebum secreted by sebaceous glands, the most abundant bacteria found on human skin.

The 2013 Chemical and Pharmaceutical medical journal published by the Pharmaceutical Society of Japan showed that curcumin has potent antibacterial activity against a number of bacteria which includes P. acnes when mixed with lauric acid [5]

Curcumin also has powerful antioxidant properties and has the potential to boost the antioxidant capacity of the body to a large extent. This neutralizes free radicals (acting as a free radicals scavenger) on its own but also improves your body’s own antioxidant enzymes.

Antioxidants preserve the skin by curbing free radical production, which prevents it from degenerating the skin. They can reduce sun spots, help combat discoloration and wrinkles associated with aging, fight against skin cancer, and calm skin inflammations. Antioxidants also help in replenishing the skin with hydration and improving moisture retention to assist in revitalizing dull skin.

Another benefit of curcumin seems to be the protection it provides for skin from radiation damage, decreasing the skin irritation that usually occurs after radiation treatments for breast cancer. Overall, curcumin appears to be a favorable healing agent for radiation-induced dermatitis (radiation skin damage) due to breast cancer treatments [6]

4) Ease Depression and May Improve Brain Function

As we learned before curcumin is a natural anti-inflammatory and antioxidant and it can affect several processes in the body.

This has a lot of benefits related to depression since those who are under depression have considerable inflammation and oxidative stress, that can impact all major organs in the body, inclusive of the brain.

Chronic inflammation can lower the levels of serotonin (which regulates anxiety, happiness, and mood) and dopamine (the feel-good neurotransmitter) that can lead to deterioration of certain parts of the brain.

It is likely that the influences of antioxidant and anti-inflammatory properties of curcumin can reinstate these chemicals & neurotransmitters to preserve the functioning of the brain, consequently making improvements in mood and motivation.

Curcumin also increases the levels of the brain hormone BDNF, which boosts the growth of new neurons and combats various degenerative activities in your brain.

5) Could be Useful in Preventing or Treating Type 2 Diabetes

According to a study done in Thailand with 240 people, curcumin inhibited prediabetes from advancing to diabetes.

Approximately 16% of the 116 people on placebo (inactive treatment) progressed to type 2 diabetes within 9 months. No one in the group receiving 250 milligrams of “curcuminoids” daily by supplements advanced to type 2 diabetes.

When taken by mouth, curcumin may also help people with diabetes control their blood sugar levels by decreasing the blood glucose levels to a more manageable level.

Curcumin tends to provide significant benefits for both type 1 & 2 diabetes. Curcumin preserves beta cells, which produce and secrete insulin which otherwise would cause type 1 diabetes. Studies have shown that beta cells multiplied faster and had a longer life with those who took curcumin

Curcumin has also shown to improve insulin function by reducing insulin resistance which is the cause of type 2 diabetes by helping insulin get into cells.

6) Curcumin Might Help You to Fight Off Flu and Reduce Cough

Medical researchers often warn about mutating flu viruses that may trigger epidemics. Thus anti-inflammatory, antiviral, antimicrobial, and antibacterial properties of turmeric root is a useful herbal remedy for a number of viral diseases.

Curcumin can minimize viral replication by more than 90% of cells exposed to the influenza variants, as shown in a 2009 study. Not only curcumin reduced viral cell proliferation in host cells but also appeared to shield other cells from infection.

Curcumin may also be effective for various conditions, like dry cough

7) May Work as a Pain Relief and Help Ease PMS Symptoms

Turmeric as a medicinal remedy has been used to aid in alleviating different forms of pain. Although findings have been inconsistent, there is reason to assume that turmeric consists of active ingredients which may offer at least some relief for those dealing with a variety of painful conditions, ranging from inflammation and gastric irritation to migraine headaches and pain endured after surgery.

Some reports have shown that in some cases, turmeric may have a pain-reducing capacity comparable to that of prescribed and over-the-counter medications.

Researchers observed in a medical trial [7] a decrease in PMS symptoms after participants were treated with curcumin, the active agent of turmeric.

The research noticed mood indicators (tiredness, irritability, anxiety), physical symptoms (gastrointestinal discomfort, headaches), and characteristics of behavior (tiredness, changes in appetite, loss of energy).

Results showed a substantial reduction in symptoms after supplementing over three menstrual cycles, attributing its potential for treating PMS

8) Turmeric Health Benefits for Liver

Turmeric and its refined extract curcumin are also used extensively to treat liver diseases due to their supposed anti-inflammatory and antioxidant effects.

It can stop your liver from being harmed by toxins because of its powerful antioxidant capabilities. This could be good news for people who are taking strong medications for diabetes or other health problems that could damage their liver with prolonged use.

Nonetheless, do note that turmeric can be a rare cause of damaging the liver, and there needs to be more examination for its safety and effectiveness if administered over a prolonged period in fairly large doses [8].

9) Turmeric May Reduce the Risk of Cancer

Turmeric is suggested as a potential cure for cancer. There’s some evidence that in a number of cancers, curcumin in turmeric can destroy cancer cells.

Evidence has demonstrated low rates of some cancers in countries where people consume more curcumin. This is over extended periods of time at curcumin amounts of around 100 mg to 200 mg a day.

A few laboratory experiments have also found curcumin has anti-cancer effects on cancer cells. It does seem capable of killing cancer cells and preventing more from increasing. It has the strongest impact on breast cancer, colon cancer, gastric cancer, and cancers of the skin.

10) Turmeric Could Help with Digestive Issues and Improve IBS (irritable bowel syndrome) Symptoms

Turmeric can aid in healthy digestion due to its antioxidant and anti-inflammatory activities.

Lately, turmeric has drawn interest for its ability to relieve IBS (irritable bowel syndrome) symptoms. IBS is a prevalent digestive tract disorder that triggers symptoms such as aches in the abdomen, diarrhea and constipation.

A 2004 preliminary study showed that humans with IBS who administered 2 tablets of turmeric daily for 8 weeks experienced reductions in stomach pain and better bowel functioning [9].

You can consume turmeric as a spice in powdered form, add it to rice, for pickle, as tea, for smoothies & juices, make mustard, or sprinkle a pinch on salads.

Below we have shared a turmeric, ginger, and lemon juice recipe video for you to get the most out of turmeric…enjoy folks!!

Video credit: Sandi Jacobs

References:

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/

3 https://www.nccih.nih.gov/health/turmeric

4 https://www.ncbi.nlm.nih.gov/pubmed/27533649

5 https://www.ncbi.nlm.nih.gov/pubmed/23546001

6 https://clinicaltrials.gov/ct2/show/NCT01042938

7 https://www.ncbi.nlm.nih.gov/pubmed/26051565

8 https://www.ncbi.nlm.nih.gov/books/NBK548561/

9 https://www.ncbi.nlm.nih.gov/pubmed/15673996

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Coconut Meat Nutrition, Health Benefits and Side Effects

August 15, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

When it comes to multi-purpose plants, the humble coconut (Cocos nucifera) is a real overachiever!

It’s not just a valuable source of numerous nutrients working in tandem to give synergistic health benefits and a quick boost of energy, but it also comes with fresh drinking water, and in countries such as the Philippines & Sri Lanka, it is called ‘The Tree of Life’ – a testament for having many practical uses.

When you consider the health rewards of coconut meat, it has been found to have numerous benefits from having the ability to protect against heart disease to fighting against bacteria!

Coconut is 47% water and per 100-grams it gives 354 calories, 33 grams of total fat, especially saturated fat (89% of total fat), 15 grams of carbohydrates, 3 grams of protein and 9 grams of fiber. Significant micronutrients include manganese, copper, iron, phosphorus, selenium, and zinc, all of which are more than 10% of daily value (refer data below).

As you can see, fresh coconuts are a fantastic source of micronutrients and trace minerals, while providing macronutrients such as fat in abundance and a moderate amount of carbohydrates and protein.

Let us now check the nutritional value of coconuts, major health benefits and any side effects to be wary about.

Raw Coconut Meat Nutritional Value per 100g (3.5 oz)

Calories = 354 kcal (1,480 kJ) DV = 14%
Carbohydrates: 15.23 g DV = 6%
Fat: 33.49 g DV = 56%
Protein: 3.33g DV = 6%
Fiber: 9g DV = 36%
Omega-6 fatty acids: 293mg
Thiamine (B1): 0.066 mg DV = 6%
Riboflavin (B2): 0.020 mg DV = 2%
Niacin (B3) : 0.540 mg DV = 4%
Pantothenic acid (B5): 0.300 mg DV = 6%
Vitamin B6: 0.054 mg DV = 4%
Folate (B9): 26 μg DV = 7%
Vitamin C: 3.3 mg DV = 4%
Vitamin E: 0.24 mg DV = 2%
Vitamin K: 0.2 μg DV = 0%
Calcium: 14 mg DV = 1%
Copper: 0.435 mg DV = 22%
Iron: 2.43 mg DV = 19%
Magnesium: 32 mg DV = 9%
Manganese: 1.500 mg DV = 71%
Phosphorus: 113 mg DV = 16%
Potassium: 356 mg DV = 8%
Selenium: 10.1 μg DV = 14%
Sodium: 20 mg DV = 1%
Zinc: 1.10 mg DV = 12%

Source: usda.gov

1) To Improve Heart Health

As we noted above, coconut meat is a great source of dietary fiber, (9g per 100g of raw coconut) beneficial in maintaining a healthy metabolism and promoting heart health.

Coconut meat also reduces the risk of heart disease by promoting the generation of HDL (commonly called the ‘good’ cholesterol), while reducing LDL (‘bad’) cholesterol. These findings were supported by a study published in the US National Library of Medicine, in which participants consumed either coconut oil, extra virgin olive oil, or unsalted butter each day. After four weeks, the researchers found that the coconut oil group had significantly increased their levels of HDL cholesterol compared with the other groups.

But what about high saturated fat in coconuts? Interestingly, among populations who depend on coconuts as a large component of their natural diet such as residents of the Indonesian islands coconut flesh has not been found to contribute to heart disease. Bear in mind here though that these populations mostly consume coconut in its natural, unprocessed form, and that they also consume a good amount of low-fat foods like vegetables and rice as part of their diet.

Another factor which may contribute to the heart health benefits associated with coconuts is its fatty acid composition. 60% of coconut fat is comprised of medium-chain fatty acids (MCFA), which appear to be metabolized by the body differently than saturated fat from animal sources.

2) May Help Your Weight Loss Goals

Ask anyone what the hardest part of sticking to a diet is, and they’ll probably tell you, “being hungry!” or “falling back to your past cravings”

What they might not know is that those looking to lose weight (or maintain their weight once they’ve reached their goal) can make use of an amazing secret weapon to keep hunger at bay, and that’s fiber.

While fiber doesn’t contain any digestible calories itself, it adds bulk to a meal, contributing to a lasting feeling of fullness. And coconut doesn’t just contain lots of fiber, those medium-chain fatty acids we talked about previously are also thought to boost satiety, and have been found to aid in weight loss and assist in reducing waist circumference.

For those on a low-carb diet in pursuit of weight loss goals, coconuts contain significantly less amount of carbohydrates than most plant-based foods.

3) May Aid Digestive Health & Metabolism

For individuals with poor health, the medium-chain fatty acids present in coconuts have been found to improve the absorption of nutrients and food. The ample amount of fiber contained in meat or the white flesh of coconuts helps to slow down the passing of food through the intestines, allowing more time for a greater variety and quantity of nutrients to be absorbed along the way.

In addition, coconuts promote healthy digestion in several other ways. The fatty acids and monoglycerides present in coconuts have anti-microbial and anti-inflammatory properties which can promote a healthy gut.

They may, therefore, be particularly helpful for those suffering from conditions like IBD (Inflammatory Bowel Disease), Crohn’s disease, ulcerative colitis, and gastroenteritis, which are all linked to inflammation in the digestive tract.

Coconuts also contain the trace mineral manganese, which acts as a cofactor in several of the body’s chemical processes including playing a crucial role in the metabolism of various nutrients.

4) To Assist in Regulating Blood Sugar & Managing Diabetes

One of the roles of dietary manganese appears to be assisting with the regulation of blood sugar. According to some studies, deficiency in manganese has shown a susceptibility for glucose intolerance and people with diabetes tend to have lower levels of manganese in their blood [1].

Thus consuming coconuts which are rich in this important mineral besides being a source of low carbs can have a positive compound effect in improving the conditions of diabetes and controlling blood sugar [2].

The high fiber content of the coconut can also help to lower fasting blood sugar and promote better blood sugar control by positively impacting your gut bacteria.

Some small scale research has found coconuts to help patients reduce waist circumference and lose weight as we learned before which can also support in reducing insulin resistance [3].

In another study, an increase in fiber intake was found to correlate with a decrease in the level of blood glucose and serum insulin (high blood insulin can also cause your cells to become resistant to the hormone’s effects leaving room for prediabetes or type 2 diabetes). This suggests that, as expected, the fiber from coconuts does indeed have a substantial hypoglycemic action.

5) May Improve Immunity & Guard against Cancer

Coconut is the highest natural source of lauric acid, which makes up 50% of its fatty acid composition. In the body, lauric acid is converted into the monoglyceride monolaurin, which has been found to help the body fight off lipid-coated viruses – including herpes, cytomegalovirus, influenza and even HIV. Coconut oil also contains a smaller amount of caprylic acid, which is known to assist with fungal, bacterial and yeast infections.

Further, some tests have shown that the inclusion of coconut in the diet can slow down tumor growth of gastric cancer.

As we mentioned previously, coconut meat contains manganese, which is part of the powerful antioxidant SOD (superoxide dismutase) [4]. SOD and other antioxidants can protect the body from free radicals, which are known to cause DNA damage that can lead to cancer.

Apart from the above benefits, medium-chain fatty acids found in coconut can help patients better absorb nutrients from food, which can be beneficial in boosting their immune system.

6) Rich in Antioxidants Which Help In Maintaining Youthful Looks

Free radicals don’t just cause damage inside the body, but can also have a detrimental effect on skin and hair. Consuming coconuts can support the antioxidant enzyme SOD, which can help you to fight the effects of aging from the inside out, giving a number of benefits for your skin & hair.

In addition, due to its antibacterial and antifungal properties, coconuts may help with several dermatological issues, such as skin allergies and yeast infections which can lead to rashes and dermatitis or cause hair to thin.

Any Side Effects of Consuming Coconuts?

While there are virtually no substantial side effects associated with the consumption of raw coconut meat, it is quite high in fat which consists of polyunsaturated, monounsaturated and saturated fats.

Even though the fats in coconuts are considered fairly healthy considering that it’s a plant source, the American Heart Association warns that excessive consumption of coconuts may not be a good idea.

If you are trying to minimize your saturated fat consumption or are following a low-fat diet, then you may want to avoid consuming a lot of coconuts. You can still take advantage of all the health benefits offered with coconuts by consuming coconut meat in its natural unprocessed form and by choosing younger coconuts, which contain less fat than fully ripened ones.

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/18193174

2 https://www.diabetes.co.uk/natural-therapies/coconuts.html

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/

4 https://www.ncbi.nlm.nih.gov/pubmed/22072939

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Apple Cider Vinegar Health Benefits, Does it Work?

July 5, 2019 By Dishan Mendis Leave a Comment

Vinegar, in general, has been known for their health characteristics for a long time, but it’s apple cider vinegar in particular that has been glorified as a cure-all in recent times that is claimed as a remedy for everything from acne to cancer.

So the question is, whether there is any truth to these claims.

Before rushing into conclusions let’s try to uncover which health benefits are backed by evidence and which are not, any side effects of using it, and the best & safest ways to use apple cider vinegar.

What’s Apple Cider Vinegar?

It’s made of apple juice, and when yeast is added, it converts the fruit sugar into alcohol during fermentation. Bacteria then transform alcohol into acetic acid. This is how basically apple cider vinegar is made giving its sour taste and pungent smell.

Rumoured Health Benefits of Apple Cider Vinegar

1) Apple Cider Vinegar for Blood Sugar & Diabetes

There is some evidence from studies which has emerged to indicate that apple cider vinegar could have some benefits in controlling diabetes.

In one study from Arizona State University, the participants had 20g apple cider vinegar, 40g of water, and 1 teaspoon of saccharin with each meal [1].

Comparatively, those with insulin resistance who consumed vinegar had an elevated level of insulin sensitivity by 34% aiding in reducing the levels of glucose after their meals compared to the placebo group.

It was also believed that vinegar might reduce the intake of carbs into blood, or decrease the breakdown of starches into sugars which simulates the influence of drugs such as acarbose.

On another study which was done on a short-term basis, groups which took apple cider vinegar noticed a substantial improvement in blood glucose levels half an hour after consuming the vinegar. However, the difference was temporary and was reduced over time between the vinegar and control groups.

It can be assumed to provide some benefit in order to help control blood sugar levels & type 2 diabetes, but there is still not enough scientific evidence to support the strength of apple cider vinegar as a quick fix for diabetes.

2) Apple Cider Vinegar and Cholesterol

There is some evidence to suggest taking apple cider vinegar could aid in lowering both cholesterol & triglycerides.

In one study those who consumed cider vinegar witnessed an average 13% decrease in total cholesterol while seeing a considerable decrease in triglycerides which is also a form of fat.

What’s impressive about this finding is the fact that all the participants were healthy with typical cholesterol levels. Such reductions may have the capacity to lower the chances of having a heart attack.

In another 12-week study, the participants who took apple cider vinegar had a remarkable level of raised high-density lipoprotein (HDL) cholesterol considered as “good cholesterol” due to its effect in lowering heart issues [2]

So apple cider vinegar may assist those who wrestle with high cholesterol levels.

3) Apple Cider Vinegar as a Weight Loss Aid

Drinking apple cider vinegar on its own may not miraculously allow you to attain your weight loss goals, but it can be part of the whole effort you make to reduce weight such as healthy diet and exercise.

In a 12-week study, Japanese adults with obesity were given either 1 tbsp (15 ml) of vinegar, 2 tbsp (30 ml) of vinegar or a placebo daily.

On average those who had 1 tbsp of vinegar lost 2.6 pounds (1.2 kg) and those who had 2 tbsp of vinegar per day lost 3.7 pounds (1.7 kg) and on the contrary, the placebo group had a gain of 0.9 lbs (0.4 kgs) along with a slightly increased waist.

It is recommended not to come into conclusions purely from these findings as they can be skewed since they were done on very small populations, but having 1 to 2 tbsps before meals may have beneficial effects in lowering body weight.

4) Apple Cider Vinegar and Cancer

Still, there is not enough research to back the claim that apple cider vinegar can aid as a cancer treatment.

One old study done in 1996, discovered that melanoma cells (a type of cancer) have a tendency to develop and spread more rapidly in fairly acidic environments [3]. However, note this experiment has taken place in vitro rather than being tested on humans.

According to the American Institute for Cancer Research, the body can adjust its pH levels accordingly, and acidity or alkalinity of food that a person consumes have little influence [4], though some believe apple cider vinegar to be alkaline as it may raise urine pH due to its alkaline nutrients.

A 2014 study revealed that tumor cells discontinued when exposed to acetic acid. However, the study was done in a laboratory, and it’s challenging to expose a real tumor to acetic acid under normal circumstances.

Overall, there is not enough evidence to show that an alkaline environment can prevent cancer from developing and apple cider vinegar still cannot be considered an alternative for cancer treatment.

Any Side Effects of Apple Cider Vinegar?

It is not recommended to drink apple cider vinegar in its raw form without diluting as it can harm your throat and food pipe while causing discomfort and inflammation
It’s highly acidic and having too much of apple cider vinegar can ruin your tooth enamel, and cause an upset stomach
Apple cider vinegar may also have an effect on your potassium levels to reduce which can be risky as your muscles and nerves require potassium to function
It might also interfere with your current medications

How to Consume Apple Cider Vinegar (Dosage)?

Apple cider vinegar can be used as a marinade, to wash fruits and vegetables, for baking, salad dressings, sauces, soups, and as a preservative.

There’s quite a lot of acid in it, so drinking it raw or having too much of it is not advised.

Shake the apple cider vinegar bottle and then you can mix 1 or 2 tbsps to a 240ml cup of water (hot or cold) and stir it. You may then have it 20 minutes before a meal (advice drinking it through a straw to protect your teeth) for health benefits.

Please consult a doctor if you intend on starting an ACV regimen for health purposes

You can also mix apple cider vinegar with other liquids, such as fruit juice, tea, mocktails, smoothies, apple cider to have it with a different flavor.

When buying apple cider vinegar we recommend getting an unfiltered ACV brand with sediment settled on the bottom which is known as the “mother”. This includes healthy enzymes and probiotics.

Conclusion

Never assume apple cider vinegar to replace medical treatments prescribed by a doctor. Always talk with a healthcare professional if you’re thinking of using apple cider vinegar to treat any condition.

At the end of the day, you should still remember there can be some health benefits that can be expected to a certain degree but there are some which are not backed by enough evidence to prove. There can also be harmful effects of overuse.

But if you enjoy using it for cooking, or intend using it for its versatility while anticipating some health benefits, apple cider vinegar probably won’t hurt you, unless you experience any side effects.

Just don’t expect it to be a miracle cure!

References:

1 https://care.diabetesjournals.org/content/27/1/281

2 https://www.sciencedirect.com/science/article/pii/S1756464618300483

3 https://www.ncbi.nlm.nih.gov/pubmed/8605731

4 https://www.aicr.org/patients-survivors/healthy-or-harmful/alkaline-diets.html

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A Vegan Keto Diet, is it Healthy?

April 5, 2019 By Jason Hughes (Guest Author) Leave a Comment

A vegan diet and a keto diet are two different things. Poles apart, in fact.

The former is plant-based, while the latter is fat-based, typically from animal sources. As you know this is something that goes against the values we hold so dearly as vegans.

Having said that, since there is such a thing called a ‘vegan keto diet’, let’s try and see from a health perspective whether common ground is possible.

The questions, though, are: is it recommended for vegans? Is it healthy? Is a plant-based keto diet approved by health nutritionist and doctors?

To be honest, the general consensus is quite negative. While many swear that a vegan keto diet works, experts have opposing positions about it.

First, let’s examine what a keto diet really is.

Simply put, it increases fat intake and reduces carbohydrates so that the body reaches a state of ketosis. This is when the body burns ketones for fuel instead of glucose.

Of course, when vegans go on a keto diet, their fat intake will come from plants that are much healthier compared to fat sources from animals such as butter, cheese, and eggs. Further, they may consider combining their diets with vegan supplements such as vegan multivitamins to compliment their overall nutrition.

A vegan keto diet is likely to consist of the following:

Olive oil
Coconut oil
Avocado
Nutritional yeast
Very small portions of tempeh
Low-carb unsweetened plant-based protein powders (like hemp or pea protein)
Berries (strawberries, blueberries, raspberries, cherries)
Seeds (flaxseed, chia, pumpkin)
Nuts (macadamia, pecans, walnuts, peanuts, almonds, Brazil, pine)
Low-carb, non-starchy veggies & greens (lettuce, kale, spinach, celery, cauliflower, broccoli, cabbage, cucumber, mushrooms, asparagus, tomato, onion, peppers, and seaweed)
Dark chocolate with a high percentage of cocoa solids

Now let’s go back to the original concern: Is it healthy for vegans to switch to a low-carb, high-fat diet?

The experts weigh in with their opinions.

Lack of Protein Sources

According to registered dietitian Lisa Bunn, RD, CSCS, the lack of protein sources creates two problems.

“Not only are there not enough sources of protein to meet daily needs, but there aren’t appropriate foods to create complete proteins, which are needed for recovery and growth,” she said. She further explained that a good example of a complete protein is made up of beans and rice–both of which a person on a keto diet cannot eat.

What’s worse, a lack of protein can result in an amino acid deficiency that can have dire side effects, such as inflammation, depression, immunity, aging hair and skin, and sexual health issues. Women may stop getting their period, while the sperm quality in men may degrade.

Serious Challenges are Thrown into The Mix

While one needs to be informed and make a few adjustments to adopt a vegan diet, going on a vegan ketogenic diet can unnecessarily complicate your diet & health.

A registered dietitian with Fresh Communications, Stephanie Ferrari, MS, RDN, considers a vegan keto diet as adding a complicated layer of restriction to vegan diets.

The main problem is not finding enough fat sources for a vegan diet, but the fact that most of the plant-based protein sources “for vegans are high in carbohydrates: beans, rice, oats, etc., so getting adequate protein on a vegan keto diet would be incredibly difficult.”

Considering that a keto diet is low in carbs, most vegans will be in a pickle. If Lisa Bunn says vegans shouldn’t push the keto diet, Stephanie Ferrari doesn’t recommend it for people following a vegan diet.

Risk of Nutrient Deficiencies

Clinical nutritionist Dr. Josh Axe, DNM, DC, CNC is not completely opposed to the idea of a vegan ketogenic diet, but he doesn’t think it is ideal.

It may be good for a short period of time but, longer than this, and the meals a vegan enjoys can get pretty repetitive, resulting in deficiencies.

Remember the list above? There’s only so much you can eat based on it.

“If you are able to follow a vegan keto diet for more than a couple of weeks, you’ll likely be at risk for developing nutrient deficiencies,” he said.

Certified dietitian of Whole Health Nutrition Leslie Langevin, MS, RD, CD couldn’t agree more. A vegan would “have to eat a TON of nuts and seeds,” which will result in people eliminating healthy foods from their diet.

Although you can get omega-3 fatty acids from nuts and seeds, you may get it disproportionately. The body needs EPA and DHA omega-3s that can be converted from ALA coming from nuts & seeds provided your body has the appropriate omega 6:3 ratio.

Since eating lots of fat-rich plants to get as much fat as possible can be high in omega-6, it could disrupt this ratio and inhibit the conversion of EPA and DHA from ALA.

Based on these expert opinions, vegans who want to pursue a ketogenic diet should ideally consult a nutritionist, dietitian, or a doctor.

While there is a plant-based low-carb, high-fat ketogenic diet that is backed by 20 years of research according to Michigan-based top holistic cardiologist Dr. Joel Kahn, there’s still a need to do more research and find a balance between the vegan and keto diets.

So, what can vegans do in the meantime?

Langevin recommends sticking with eating lean proteins; clean, whole foods; and lots of complex carbs, veggies, and fruits. And if you’re trying to lose weight, eating whole foods at appropriate portions is the best way to go.

Dr. Axe recommends that you can go on a keto diet but only for a short term. While it’s a “medical diet breakthrough to overcome any plateaus,” following it should only be done for one-year maximum.

As always, we encourage you to stick to a healthy vegan diet for optimum overall health and you should be fine without the need to go on a keto diet.

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