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Ten Proven Health Benefits of Coconut Oil

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By Kris Gunnars, CEO and Founder of Authority Nutrition, BSc (Bachelor’s Degree in Medicine)

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Coconut oil is one of the few foods that can be classified as a “superfood.”

Its unique combination of fatty acids can have profound positive effects on health.

This includes fat loss, better brain function and various other amazing benefits.

Here are 10 evidence-based health benefits of coconut oil.

1. Coconut Oil Contains Fatty Acids With Powerful Medicinal Properties

Coconut oil has been demonized in the past because it contains saturated fat. In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated (1).

However, new data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole “artery-clogging” idea was a myth (2).

Additionally, coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak.

No, they contain so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.

Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.

They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies (substances produced during the metabolism of fats), which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.

Bottom Line: Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.

2. Populations That Eat a Lot of Coconut Oil Are Healthy

 

Coconut is kind of an “exotic” food in the Western world, primarily consumed by health conscious people.

However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.

The best example of such a population is the Tokelauans, which live in the South Pacific.

They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.

These people are in excellent health, with no evidence of heart disease (3).

Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans (an island near Australia)..

Bottom Line: Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut.

3. Coconut Oil Can Help You Burn More Fatcoconut oil benefits

 

Obesity is currently one of the biggest health problems in the world.

While some people think obesity is only a matter of calories, others (myself included) believe that the sources of those calories are critical too.

It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is NOT a calorie.

The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats (5).

One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day.

Bottom Line: The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term.

4. Coconut Oil Can Kill Harmful Microorganisms

 

Almost 50% of the fatty acids in coconut oil is Lauric Acid.

When coconut oil is digested by enzymes, it also forms a type of fat called monolaurin.

Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi (8).

For example, these substances have been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans (10).

Bottom Line: The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.

5. Coconut Oil Can Reduce Your Hunger, Helping You Eat Less

 

One interesting feature of coconut oil is that it can reduce your hunger.

This may be related to the way the fatty acids in it are metabolized, because ketone bodies (substances produced during the metabolism of fats) can have an appetite reducing effect.

In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men.

The men eating the most MCTs ate 256 fewer calories per day, on average.

Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate significantly fewer calories at lunch (13).

These studies were small and only done for a short period of time. If this effect were to persist over the long term, it could have a dramatic influence on body weight over a period of several years.

Bottom Line: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.

6. The Fatty Acids in Coconut Oil Are Turned into Ketones, Which Can Reduce Seizures

 

A so-called ketogenic (very low carb, very high fat) diet is currrently being studied to treat various disorders.

The best known therapeutic application of this diet is treating drug-resistant epilepsy in children.

This diet involves eating very little carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketone bodies in the blood.

For some reason, this diet can dramatically reduce the rate of seizures in epileptic children, even those who haven’t had success with multiple different types of drugs.

Because the MCTs in coconut oil get shipped to the liver and turned into ketone bodies, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet (16).

Bottom Line: The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in epileptic children.

7. Coconut Oil Can Improve Blood Cholesterol Levels

 

Coconut oil is loaded with saturated fats, which actually do not harm the blood lipid profile like previously thought.

Saturated fats raise HDL (the good) cholesterol and change the LDL (bad) cholesterol to a benign form.

In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil.

There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status.

This improvement in cardiovascular risk factors should theoretically lead to a reduced risk of heart disease over the long term.

Bottom Line: Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.

8. Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen

 

Coconut oil can serve various purposes that have nothing to do with eating it.

Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair.

Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin (22).

Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays.

Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath (26).

Bottom Line: Coconut oil can be applied topically as well, studies showing it to be effective as a skin moisturizer and protecting against hair damage. It can also be used as a mild form of sunscreen and as mouthwash.

9. The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimer’s Patients

 

Alzheimer’s disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals.

In Alzheimer’s patients, there appears to be a reduced ability to use glucose for energy in certain parts of the brain.

Ketone bodies can supply energy for the brain and researchers have speculated that ketones can provide an alternative energy source for these malfunctioning cells and reduce symptoms of Alzheimer’s.

In one 2006 study, consumption of medium chain triglycerides led to immediate improvement in brain function in patients with milder forms of Alzheimer’s.

Other studies support these findings and medium chain triglycerides are being intensively studied as potential therapeutic agents in Alzheimer’s disease (31).

Bottom Line: Studies show that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimer’s patients and relieving symptoms.

10. Coconut Oil Can Help You Lose Fat, Especially The Harmful Abdominal Fat

 

Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight.

Coconut oil appears to be especially effective in reducing abdominal fat, which lodges in the abdominal cavity and around organs.

This is the most dangerous fat of all and is highly associated with many Western diseases.

Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.

In a study in 40 women with abdominal obesity, supplementing with 30 mL (1 ounce) of coconut oil per day led to a significant reduction in both BMI and waist circumference in a period of 12 weeks (19).

Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (1 ounce) of coconut oil per day.

This number may not seem too impressive on the surface, but be aware that these people aren’t adding exercise or restricting calories. They’re losing significant amounts of abdominal fat simply by adding coconut oil to their diet.

11. Anything Else?coconut oil benefits

In order to enjoy the health benefits outlined in the article, then you must get organic, virgin coconut oil… NOT the refined stuff.

I personally cook almost everything I eat in coconut oil and my health has never been better.

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This health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II.

Article Source: Healthline Nutrition

How to Read Food Labels Without Being Tricked

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By Adda Bjarnadottir, MS (Master of Science Degree in Human Nutrition |
Article Courtesy of Authority Nutrition

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how to read food labelsReading labels is a tricky business.

Consumers are more health-conscious than ever, so food manufacturers use misleading tricks to convince people to buy their products.

They often do this even when the food is highly processed and unhealthy.

The regulations behind food labeling are complex, so it’s not surprising that the average consumer has a hard time understanding them.

This article briefly explains how to read food labels, and how to sort out the junk from the truly healthy foods.

Don’t Be Duped By The Claims on The Front

One of the best tips may be to completely ignore the labels on front of the packaging.

Front labels try to lure you into purchasing products by making health claims. Manufacturers want to make you believe that their product is healthier than other, similar options.

This has actually been studied. Research shows that adding health claims to front labels affects people’s choices. It makes them believe a product is healthier than the same product that doesn’t list health claims (1, 2, 3, 4).

Manufacturers are often dishonest in the way they use these labels. They tend to use health claims that are misleading, and in some cases downright false.

Examples include many high-sugar breakfast cereals, like “whole grain” Cocoa Puffs. Despite the label, these products are not healthy.

This makes it hard for consumers to choose healthy options without a thorough inspection of the ingredients list.

Bottom Line: Front labels are often used to lure people into buying products. However, most of these labels are highly misleading or downright false.

Look At The Ingredients List

Product ingredients are listed by quantity, from highest (first) to lowest amount.

That means that the first listed ingredient is what the manufacturer used the most of.

A good rule of thumb is to scan the first three ingredients, because they are the largest part of what you’re eating.

If the first ingredients include refined grains, some sort of sugar or hydrogenated oils, you can be pretty sure that the product is unhealthy.

Instead, try to choose items that have whole foods listed as the first three ingredients.

Another good rule of thumb is if the ingredients list is longer than 2–3 lines, you can assume that the product is highly processed.

Bottom Line: Ingredients are listed by quantity, from highest to lowest. Try looking for products that list whole foods as the first three ingredients, and be skeptical of foods with long lists of ingredients.

Watch Out For Serving Sizes

The backs of nutrition labels state how many calories and nutrients are in a single serving of the product.

However, these serving sizes are often much smaller portions than people generally eat in one sitting.

For example, one serving may be half a can of soda, a quarter of a cookie, half a chocolate bar or a single biscuit.

In this way, manufacturers try to deceive consumers into thinking that the food has fewer calories and less sugar than it actually does.

Many people are completely unaware of this serving size scheme. They often assume that the entire container is a single serving, while it may actually consist of two, three or more servings.

If you’re interested in knowing the nutritional value of what you’re eating, you have to multiply the serving given on the back by the number of servings you consumed.

Bottom Line: Serving sizes listed on packaging may be misleading and unrealistic. Manufacturers often list a much smaller amount than most people eat as a single serving.

The Most Misleading Labeling Claims – and What They Actually Mean

Health claims on packaged food are designed to catch your attention and convince you that the product is healthy.

Here are some of the most common ones, and what they actually mean:

  • Light: Light products are processed to reduce either calories or fat, and some products are simply watered down. Check carefully to see if anything has been added instead, like sugar.
  • Multigrain: This sounds very healthy, but basically just means that there is more than one type of grain in the product. These are most likely refined grains, unless the product is marked as whole grain.
  • Natural: This does not necessarily mean that the product resembles anything natural. It simply means that at some point the manufacturer had a natural source (for example, apples or rice) to work with.
  • Organic: This label says very little about whether the product is healthy or not. For example, organic sugar is still sugar. Only certified organically grown products can be guaranteed to be organic.
  • No added sugar: Some products are naturally high in sugar. The fact that they don’t have added sugar doesn’t mean they’re healthy. Unhealthy sugar substitutes may also have been added.
  • Low-calorie: Low-calorie products have to contain 1/3 fewer calories than thesame brand’s original product. However, one brand’s low-calorie version may contain similar calories as the original of another product.
  • Low-fat: This label almost always means that the fat has been reduced at the cost of adding more sugar. Be very careful and read the ingredients listed on the back.
  • Low-carb: Recently, low-carb diets have been linked with improved health. However, processed foods that are labeled low-carb are usually just processed junk foods, similar to processed low-fat junk foods.
  • Made with whole grain: There is probably very little whole grain in the product. Check the ingredients list and see where the whole grain is placed. If it is not in the first 3 ingredients, then the amount is negligible.
  • Fortified or enriched: This basically means that some nutrients have been added to the product. For example, vitamin D is often added to milk.
  • Gluten-free: Gluten-free does not equal healthy. It simply means that the product doesn’t contain wheat, spelt, rye or barley. Many foods are gluten-free, but can be highly processed and loaded with unhealthy fats and sugar.
  • Fruit-flavored: Many processed foods have a name that refers to a natural flavor, such as strawberry yogurt. However, there may not be any fruit in the product, only chemicals designed to taste like fruit.
  • Zero trans fat: Trans fats are made during partial hydrogenation of vegetable oils, which means infusing them with hydrogen. “Zero trans fat” actually means “less than 0.5 grams of trans fat per serving.” So if serving sizes are misleadingly small, the product can actually contain a lot of trans fat (5).

All of this being said, there are many truly healthy foods out there that actually are organic, whole grain, natural, etc. However, just having these labels does not guarantee that the product is healthy.

Bottom Line: There are many words that people link with improved health. These are often used to mislead consumers into thinking that unhealthy processed food is actually good for you.

Different Names for Sugar

Sugar goes by countless names, many of which you may not recognize.

Food manufacturers use this to their advantage. They purposely add many different kinds of sugar to their products so they can hide the actual amount.

By doing this, they can list a “healthier” ingredient at the top, and mention sugar further down. So even though a product may be loaded with sugar, it doesn’t necessarily appear as one of the top 3 ingredients.

To avoid accidentally consuming a lot of sugar, it may be wise to look out for the following names of sugar in ingredient lists:

  • Types of sugar: beet sugar, brown sugar, buttered sugar, cane sugar, caster sugar, coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar, organic raw sugar, raspadura sugar, evaporated cane juice and confectioner’s sugar.
  • Types of syrup: carob syrup, golden syrup, high fructose corn syrup, honey,agave nectar, malt syrup, maple syrup, oat syrup, rice bran syrup and rice syrup.
  • Other added sugars: barley malt, molasses, cane juice crystals, lactose, corn sweetener, crystalline fructose, dextran, malt powder, ethyl maltol, fructose, fruit juice concentrate, galactose, glucose, disaccharides, maltodextrin and maltose.

There are many more names for sugar, but these are the most common.

If you see any of these in the top spots on the ingredients lists, or several kinds throughout the list, then you can be sure that the product is high in added sugar.

Bottom Line: Sugar goes by many names in ingredient lists, many of which you may not recognize. These include cane sugar, invert sugar, corn sweetener, dextran, molasses, malt syrup, maltose and evaporated cane juice.

Always Choose Whole Foods Whenever Possible

Obviously, the best way to avoid being misled by these labels is to avoid processed foods altogether.

However, if you decide to buy packaged foods, it is necessary to sort out the junk from the higher quality products.

Keep in mind that whole food doesn’t need an ingredients list, because the whole food IS the ingredient.

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This health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II.

Article Source: https://authoritynutrition.com/how-to-read-food-labels/

Related Article: The Top Ten Nutrition Facts Everyone Agrees On — https://www.nutritionbreakthroughs.com/2016/05/10/top-10-nutrition-facts-everyone-agrees-on-nutrition-breakthroughs/

Top 10 Nutrition Facts Everyone Agrees on – Nutrition Breakthroughs

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nutrition articlesBy Kris Gunnars, CEO and Founder of Authority Nutrition, BSc (Bachelor’s Degree in Medicine)

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There is a lot of controversy in nutrition and it often seems like people can’t agree on anything.

But there are a few exceptions to this.

Here are the top 10 nutrition facts that everyone actually agrees on (well, almost everyone…).

1. Added Sugar is a Disaster

We all know that added sugar is bad.

Some think sugar is a simple matter of “empty” calories, while others believe it to cause diseases that kill millions of people each year.

It is definitely true that added sugar (sucrose and high fructose corn syrup) contains empty calories.

There are no nutrients in it and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that actually have nutrients in them.

But this is just the tip of the iceberg.

There are other, much more serious dangers of sugar that are now reaching mainstream attention.

Sugar, mainly due to the high fructose content, is being implicated as a leading cause of obesity, cardiovascular disease and type II diabetes.

How does fructose do this?

Well, fructose is metabolized strictly by the liver, over time causing non-alcoholic fatty liver disease, insulin resistance, elevated triglycerides, abdominal obesity and high cholesterol.

Then fructose makes our brains resistant to a hormone called leptin, which effectively makes our brains WANT to get fat.

This way, eating an excess of added sugars sets up a relentless biochemical drive in the brain to keep eating sugar, getting fatter and eating even more sugar.

Bottom Line: Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

2. Omega-3 Fats Are Crucial and Most People Don’t Get Enough

 

Omega-3 fatty acids are extremely important for proper functioning of the human body.

For example, DHA, an Omega-3 fatty acid derived from animals, makes up about 40% of the polyunsaturated fats in the brain. (Polyunsaturated fats are essential fatty acids which the brain needs tor good function.  Essential fatty acids are those not made by the body, but need to be supplied by food).

Being deficient in Omega-3 (very common) is associated with a lower IQ, depression, various mental disorders, heart disease and many other serious diseases.

There are three main sources of Omega-3 fats… ALA (from plants mostly), DHA and EPA (from animals).

The plant form, ALA, needs to get transformed into DHA or EPA in order to function correctly in the human body.

There is some evidence that this conversion process is ineffective in humans.

Therefore, it is best to get Omega-3 fats from animal sources… including fish, grass-fed meat, Omega-3 enriched or pastured eggs, or fish oil.

Bottom Line: A large part of the population is Omega-3 deficient. Avoiding a deficiency in these essential fatty acids can help prevent many diseases.

3. There is no Perfect Diet For Everyone

 

We are all unique… and subtle differences in genetics, body type, culture and environment can affect which type of diet we should eat.

Some people do best on a low-carb diet while others may do fine on a vegetarian high-carb diet.

The fact is, what works for one person may not work for the next.

To figure out what you should do, a little self experimentation may be needed.

Try a few different things until you find something that you enjoy and that you think you can stick to. Different strokes for different folks!

Bottom Line: The best diet for YOU is the one you get results with and that you can stick to in the long term.

4. Artificial Trans Fats Are Very Unhealthy and Should be Avoided

 

Trans fats are also known as partially hydrogenated oils.

They are made by mixing unsaturated fats with hydrogen gas at a high heat to make them resemble saturated fats.

This process is very disgusting and it amazes me to think that someone thought these fats would be suitable for human consumption.

Trans fats raise the bad cholesterol and lower the good cholesterol, cause abdominal obesity, inflammation and insulin resistance.

In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases.

I recommend you avoid trans fats as if your life depended on it.

Bottom Line: Trans Fats are chemically processed fats that cause all sorts of damage in the body. You should avoid them like the plague.

5. Eating Vegetables Will Improve Your Health

 

Vegetables are good for you.

They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients that science has just begun to uncover.

In observational studies, eating vegetables is associated with improved health and a lower risk of disease.

I recommend that you eat a variety of vegetables each day.

They are healthy, fulfilling and add variety to the diet.

Bottom Line: Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.

6. It is Critical to Avoid a Vitamin D Deficiency

 

Vitamin D is a unique vitamin. It actually functions as a steroid hormone in the body.

The skin makes Vitamin D when it is exposed to ultraviolet rays from the sun.

This is how we got most of our daily requirement throughout evolution.

However, today a large part of the world is deficient in this critical nutrient.

In many places, the sun simply isn’t available throughout most of the year.

Even where there is sun, people tend to stay inside a lot and use sunscreen when they go out, but sunscreen effectively blocks Vitamin D generation in the skin.

If you’re Vitamin D deficient, then you’re actually deficient in a major hormone in the body, and a deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others.

The best way to know is to see a doctor and have your blood levels measured.

Unfortunately, it is extremely difficult to get enough Vitamin D from the diet.

If getting more sun is not an option, taking a Vitamin D supplement or a tablespoon of cod fish liver oil each day is the best way to prevent/reverse a deficiency.

Bottom Line: Vitamin D is a crucial hormone in the body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.

7. Refined Carbohydrates Are Bad For You

 

There are a lot of differing opinions about carbs and fat.

Some think fat is the root of all evil, while others believe carbs are the key players in obesity and other chronic diseases.

But what pretty much everyone agrees on is that refined carbohydrates are at the very least worse than unrefined (complex) carbohydrates.

There are some nutrients in high-carb foods like grains that can be beneficial.

However, when you process the grains you remove most of the nutrients and then there’s nothing left but the bad stuff, massive amounts of easily digestible glucose.

Eating refined carbs will cause rapid spikes in blood sugar, followed by a surge of insulin in the blood which triggers fat  storage and contributes to insulin resistance and various diseases like obesity and diabetes.

I personally don’t think that grains are necessary at all, the nutrients in them can be acquired from other healthier and more nutritious foods in greater amounts.

But it is very clear that whole grains and unrefined carbohydrates are at least a lot better than their refined, processed counterparts.

Bottom Line: Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.

8. Supplements Can Never Fully Replace Real Foods

 

“Nutritionism” is the idea that foods are nothing more than the sum of their individual nutrients.

It is a trap that many nutrition enthusiasts tend to fall into.

But it’s simply not true.

Nuts, for example, aren’t just shells loaded with Omega-6 fatty acids in the same way that fruits aren’t just watery bags of fructose.

No, these are real foods with a massive variety of trace nutrients.

The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods.

Therefore, supplements… at least the supplements we have today, are NOT able to replace the nutrients you get from real foods.

Now I will admit that supplements can be beneficial, especially for nutrients that are generally lacking in the diet like Vitamin D and Magnesium.

But no amount of supplements will ever make up for a bad diet. Not a chance.

Bottom Line: It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.

9. “Diets” Don’t Work, a Lifestyle Change is Necessary

 

“Diets” are ineffective. That is a fact.

They may lead to short-term results, but as soon as you start eating junk food again you will gain the weight back. And then some.

This is called yo-yo dieting and is extremely common.

Most people that lose a lot of weight on a diet end up gaining it back whenever they “stop” the diet.

For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change.

Bottom Line: Adopting a healthy lifestyle is the only way to ensure long term weight loss and a lifetime of improved health.

10. Unprocessed Food is Healthiest

 

Processed food is unhealthy.

As the food system has become more industrialized, the health of the population has deteriorated.

During food processing, many of the beneficial nutrients in the food are removed.

Not only do they remove healthy nutrients like fiber, but they also add other very harmful ingredients like added sugar, trans fats and refined wheat.

Additionally, processed foods are loaded with all sorts of artificial chemicals that have absolutely NOT been proven safe for long term human consumption.

Basically, processed foods have less of the good stuff and a LOT more of the bad stuff.

The most important thing you can do to ensure optimal health is to “eat real food.”

If it looks like it was made in a factory, don’t eat it!

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This health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II.

Article Source: https://authoritynutrition.com/top-10-nutrition-facts/

Animal vs Plant Protein: What’s the Difference?

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By Mary Jane Brown, PhD, RD (Registered Dietician) – Courtesy of Authority Nutrition

 

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animal vs plant proteinAbout 20% of the human body is made up of protein.Because your body doesn’t store protein, it’s important to get enough from your diet each day.

You can get protein from many food sources, including plants and animals.

Some people claim that the source of the protein, whether animal or plant, shouldn’t matter.

Others suggest that plant protein is superior to animal protein.

This article compares animal and plant proteins.

The Amino Acid Profile Varies Between Plant and Animal Proteins

When eaten, protein is broken down into amino acids.

Proteins and amino acids are used for almost every metabolic process in the body.

However, different proteins can vary greatly in the types of amino acids they contain.

While animal proteins tend to contain a good balance of all the amino acids that we need, some plant proteins are low in certain amino acids.

For example, some key plant proteins are often low in methionine, tryptophan, lycine and isoleucine.

Bottom Line: All proteins are made up of amino acids, although the amount and type of each amino acid varies based on the protein source.

Animal Proteins Are Complete, But Plant Proteins Are Not

 

In total, there are around 20 amino acids that the human body uses to build proteins.

These amino acids are classified as either essential or non-essential.

Your body can produce non-essential amino acids. However, it cannot produce essential amino acids, which need to be obtained through your diet.

For optimal health, your body needs all the essential amino acids in the right ratios.

Animal protein sources, such as meat, fish, poultry, eggs and dairy are similar to the protein found in your body.

These are considered to be complete sources of protein because they contain all of the essential amino acids that your body needs to function effectively.

On the contrary, plant protein sources, such as beans, lentils and nuts are considered to be incomplete, as they lack one or more of the essential amino acids that your body needs

Some sources report soy protein as complete. However, two essential amino acids are only found in small amounts in soy, so it isn’t comparable to animal protein.

Bottom Line: Animal foods are the highest quality protein sources. Plant sources lack one or more amino acids, which makes it more difficult to get all the amino acids that your body needs.

Some Nutrients Are More Abundant in Animal Protein Sources

 

Of course, proteins are rarely found in isolation. They usually come with a wide variety of other nutrients.

Foods that contain animal protein tend to be high in several nutrients that are often lacking in plant foods.

These include:

  • Vitamin B12: Vitamin B12 is mainly found in fish, meat, poultry and dairy products. Many people who avoid animal foods are deficient.
  • Vitamin D: Vitamin D is found in oily fish, eggs and dairy. Some plants contain it, but the type found in animal foods is better used by your body.
  • DHA: Docosahexenoic acid (DHA) is an essential omega-3 fat found in fatty fish. It’s important for brain health and is hard to get from plant sources.
  • Heme-iron: Heme-iron is predominantly found in meat, especially red meat. It is much better absorbed in the body than non-heme iron from plant foods.
  • Zinc: Zinc is mainly found in animal protein sources, such as beef, pork and lamb. It is also more easily absorbed and used from animal protein sources.

Of course, there are also plenty of nutrients found in plants that are lacking in animal foods. Therefore, eating balanced amounts of both is the best way to get all the nutrients you need.

Bottom Line: Animal protein sources are higher in certain nutrients, such as vitamin B12, vitamin D, the omega-3 fatty acid DHA, heme-iron and zinc.

Certain Types of Meat May Cause Disease

 

Red meat is a high-quality protein source.

Several observational studies have linked red meat consumption to an increased risk of heart disease, stroke and early death.

However, further research has suggested that the problem is not with all red meat, but rather with processed red meat.(meat that has been preserved by curing, salting, smoking, drying or canning).

In a large observational study including 448,568 individuals, processed meat was linked to an increased risk of death, with no effect for unprocessed red meat.

Another study involving over 34,000 women made similar observations. In this case, processed meat was associated with heart failure.

Also, a large review of 20 studies found that processed meat was associated with an increased risk of heart disease and diabetes. Again, no association was found for unprocessed red meat.

Additional studies have confirmed that unprocessed red meat consumption is not linked to heart disease.

Despite this, one study found that replacing 1 serving per day of red meat with 1 serving of poultry was associated with a 27% lower risk of stroke.

Furthermore, the health risks associated with processed red meat are not linked to fish and other meats, such as turkey and chicken.

Bottom Line: Processed red meat is associated with an increased risk of disease. Unprocessed red meat and other lean meats are generally healthy.

Diets High in Plant Protein are Linked to Many Benefits

 

Diets high in plant protein, such as the vegetarian diet, are linked with many health benefits.

Studies suggest vegetarians tend to have a lower body weight, lower cholesterol and lower blood pressure levels.

They also have a lower risk of stroke, cancer and death from heart disease than non-vegetarians.

Lower Risk of Heart Disease

A study found that a diet rich in protein (about half from plants) lowered blood pressure, cholesterol levels and the risk of heart disease more than a standard diet or a healthy high-carb diet.

The EcoAtkins trial found that a low-carb, high-plant protein diet helped lower cholesterol and blood pressure more than a high-carb, low-fat diet.

Reduced Risk of Type 2 Diabetes

One small study of people with type 2 diabetes found that replacing 2 servings of red meat with legumes 3 days per week improved cholesterol and blood sugar.

However, another small 6-week study of diabetics compared a diet high in plant protein with a diet high in animal protein. No differences were found in blood sugar, cholesterol and blood pressure.

Protection Against Weight Gain

Diets high in plant protein may also help you control your weight.

An observational study following 120,000 men and women over 20 years found that eating more nuts was linked to weight loss.

Also, eating one serving of beans, chickpeas, lentils or peas per day can increase fullness and may lead to better weight management and weight loss.

Correlation Does Not Imply Causation

It’s important to remember that observational studies only report statistical associations. They cannot prove that these benefits were caused by eliminating meat or other animal protein sources.

One thing to consider is that people on vegetarian diets tend to be more health-conscious than the general population.

Therefore, the health benefits of vegetarian diets are likely due to overall healthier diets and lifestyles, rather than any inherent difference between plant and animal proteins.

Bottom Line: A diet high in plant protein is linked to a lower risk of heart disease, diabetes and obesity. This may be explained by an overall healthier lifestyle in vegetarians.

Animal Protein Also Has Health Benefits

Animal protein is also associated with positive health effects, despite often being portrayed as unhealthy compared to plant protein.

The Nurses’ Health study reported that poultry, fish and low-fat dairy were associated with a lower risk of heart disease.

People who eat fish regularly are also likely to have a lower risk of heart attacks, strokes and death from heart disease.

One study of more than 40,000 males found that those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease.

Additionally, eating eggs has been linked to improved cholesterol levels and weight loss. In one study, women who ate eggs for breakfast, rather than a bagel, reported feeling fuller and ate less later in the day.

Last but not least, eating animal protein is linked with increased lean muscle mass and a reduction in the muscle loss that occurs with age.

Bottom Line: Certain animal protein sources are linked to a reduced risk of heart disease, improved cholesterol levels, weight loss and increased muscle mass.

Take Home Message

For optimal health, the evidence supports a diet that is low in processed meat, rich in plant protein, with some animal sources such as grass-fed meat, fish, poultry, eggs and dairy.

As plant protein food sources often have lower quality proteins, vegetarians and vegans should eat a wide variety of foods to ensure that they are getting all the amino acids that they need.

For meat eaters, it’s important to get the right balance of both animal and plant foods.

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This health news on “Animal vs Plant Protein” is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002.  Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.

Article Source: https://www.healthline.com/nutrition/protein-differences