#Oil | Fatty Acids | Saturated | Unsaturated.

[xtruss]

What Happens When You Season a Cast Iron Pan! Here is How Oil and Heat Can Form a Durable Coating.

— By Attabey Rodríguez Benítez | Published: Monday August 1, 2022 | NOVA— PBS

Image Credit: Jack Kennard, Flickr

Ahh, Cast Iron Pans. Love ‘em or Hate ‘em, they’ve been around for hundreds of years. With proper maintenance, they can last long enough to become family heirlooms. A cornerstone of this pan’s upkeep is seasoning, the process of baking oil onto the pan. Contrary to the name, you won’t need salt and pepper, but fat.

To season, you heat the pan covered in fat to scalding temperatures in an oven. What is left behind is a somewhat nonstick surface that not only helps with cooking but protects the pan from rust.

You can use the fat of your choice, but one thing to keep in mind is the smoke point, the temperature at which it starts to smoke. That temperature varies from oil to oil. For example, virgin avocado oil has a smoke point of 520 F, but coconut oil smokes at just 350 F. As soon as that temperature is reached, the seasoning process begins.

There are multiple hypotheses about what’s happening at the molecular level inside that hot oven. The predominant one is that the oil is polymerizing. Fats are made up of different fatty acids, like saturated and unsaturated. When heated, those acids break down into smaller molecules called monomers. And when monomers join together, they form larger molecules called polymers. When this joining happens over and over in an iron skillet, the polymers form a protective layer that keeps water at bay.

A group of researchers from Chongqing University studied this phenomenon in the context of another cast iron cooking tool: the wok. Woks, mainly used in Chinese-style cuisine, are usually round-bottomed. The team hypothesized that the slick surface formed during seasoning is due more to the iron than the oil. To test their hypothesis, the researchers coated a wok with beef tallow and heated it up. As the temperature increased, the fat started to reduce. And the scientists, using X-ray technology, started to see oxygen molecules sneaking into the places where iron was present. With this unexpected guest, iron atoms had to shuffle around to make space, creating small lumps along the surface. The final product is what the team called “iron nanoballs.”

They point out that these nanoballs didn’t make the wok completely nonstick, but rather made the surface conditionally hydrophobic. That means that it repels water when there isn’t much around, but gets wet when there’s a lot of it. The study authors claim this property comes in handy during cooking, because if the pans are completely nonstick, the fat will lump together, causing uneven cooking. If the surface can get wet, it creates an even layer, and the food can cook evenly as the water evaporates, creating less charring.

[whats-in-a-sentence]

Fats of land animals typically contain approximately 40% to 50% saturated fatty acids by weight (table 23.5).

"Chemistry" 2e - Blackman, A., Bottle, S., Schmid, S., Mocerino, M., Wille, U.

[mcqsound]

The Best Natural and Homeopathic Methods to Reduce Fat in the Body

The Best Natural and Homeopathic Methods to Reduce Fat in the Body

This article is about how to reduce fat in the body with natural and homeopathic methods. The best natural and homeopathic methods to reduce fat in the body are: – Taking a hot bath for 15-20 minutes. – Doing some stretches after taking a bath. – Eating healthy food, such as fruits, vegetables, and whole grains. – Drinking at least 8 glasses of water every day. – Doing some exercises like…

[she-is-ovarit]

You need to consume unsaturated fats or you'll feel slow, fatigued, and never want to do anything.

You have to learn the healthy fats and eat the healthy fats if you're committed to being vegetarian or vegan. Or you will be tired forever, and not the type of tired where you can push through it, but the type of tired where you feel like you have to stay in bed all day and your heart feels like it's being sucked through a straw.

Fatty acids are what lipids in our bodies are made mostly up of. Fatty acids are responsible for energy storage, brain development, blood clotting, and controlling inflammation. They are necessary for your body to be able to absorb vitamins such as vitamin A, D, E, and K. They are necessary for your body to produce sex hormones like testosterone and estrogen. Not having enough of these fats can cause muscle pain, night blindness, infertility, easy bruising, dry hair, hair loss, loose teeth, depression and anxiety, and dermatitis (presenting as dry and scaly rashes).

You need unsaturated fats such as monounsaturated and polyunsaturated fats. These are good fats. Saturated fats and trans fats are bad, these are what raise your risk of heart attacks and strokes. Diets high in saturated fats might also lead to chronic pain.

35% of your caloric intake should be fats. This can be added to the list on why the diet industry is so cruel. Manufacturers and organizations paired with the pornography and cosmetic industry pushing dieting and beauty norms on women and girls for decades impressed the seriously dangerous and false idea that consuming fats was bad. Denying healthy fats means denying healthy brain development, energy and motivation, better ability to heal from injuries, and preventing depression and anxiety.

Balsamic and olive oil together (and you can add some minced garlic if you like) tastes fantastic with warm bread and can be made in 12 minutes.

Cooking with the oils above instead of butter can also introduce fatty acids in your diet (might not be enough though, you need 1-2 tablespoons a day).

Sometimes if I'm in a hurry I just eat a plain avocado a day.

You can sprinkle chia seeds on yogurt. Add flax seed to smoothies.

Just eat 1/4th of pumpkin seeds too (which are also super high in magnesium). That's basically a handful a day, make it part of your morning routine.

Almonds, walnuts, and pecans are also high in good fats.

[werothegreat]

The original food pyramid had its issues, but honestly bread being at the bottom ain't one of them. Carbs are to your body as gasoline is to a car. If you're giving your car lots of oil and power steering fluid and windshield wiper juice but you're not giving it enough gas, the car just isn't going to run. Now there are different kinds of cards, and you should try to get complex carbs, like whole wheat bread, but if you deny your body carbs it literally goes into starvation mode. Bread tastes good for a reason. That's your body's way of telling you "yes, eat more of this, please".

Bear in mind you also can't eat *just* carbs - if you only give a car gas but never top up the oil or the power steering fluid, the car just isn't going to run. You need protein (you get some in grains and fruits/veggies, but the best sources are legumes and meat), you need vitamins and minerals (the best sources are fruits and veggies).

As for fat, it's actually not that big a deal, because fat you eat does not become fat cells in your body. Your digestive system breaks down fats into its component lipids, and converts those into carbs and other things. There is absolutely nothing wrong with eating something fatty/greasy, except high-fat foods can be a trigger for acid reflux (something I have to watch out for), and you have to be wary of bad fats - trans and saturated fats, which are more difficult for your body to break down, and can lead to heart disease. Trans fats in particular are so bad that they have banned in the US. Unsaturated fats are perfectly fine, though.

The main thing is just, eat a varied diet. Eat lots of different things, don't just eat one thing. I understand that there are picky eaters (I'm one myself), but try to experiment, figure out what things you do like - the more different things you eat, the healthier you will be.

Diet companies won’t tell you this but starving yourself is a lot worse for your health than overeating

[saiahco]

what are macronutrients?

Proteins are vital macromolecules that play a crucial role in the body, serving as the building blocks for tissues, enzymes, and hormones. Composed of chains of amino acids, proteins are essential for growth, repair, and maintaining bodily functions. They are found in a diverse range of foods, making it possible to incorporate them into various dietary preferences. Animal-based sources of protein, such as meat, fish, eggs, and dairy, are complete proteins, meaning they contain all the essential amino acids the body needs. Plant-based sources, such as legumes, nuts, seeds, and grains, can also provide protein, though they may require combining different foods to ensure all essential amino acids are consumed. This versatility allows people with different dietary preferences, including vegetarians and vegans, to meet their protein needs effectively. Balancing protein intake from various sources is key to a healthy diet, contributing to muscle maintenance, immune function, and overall well-being.

Fats play a crucial role in maintaining overall health and well-being, serving as a major energy source and supporting vital bodily functions. They are integral to the structure of cell membranes, ensuring proper cell function and communication. Additionally, fats aid in the absorption of fat-soluble vitamins such as A, D, E, and K, which are essential for various physiological processes. Healthy fats, primarily unsaturated fats found in foods like olive oil, avocados, nuts, seeds, and fatty fish, contribute to heart health by improving cholesterol levels and reducing inflammation. On the other hand, saturated fats, commonly found in animal products and processed foods, should be consumed in moderation to minimize the risk of heart disease. Balancing the intake of different types of fats is key to maintaining a healthy diet and supporting the body's hormonal balance and energy needs.

Carbohydrates play a crucial role in maintaining overall health and well-being, serving as the body's primary energy source. They are broadly classified into two categories: simple carbohydrates, which include sugars, and complex carbohydrates, such as starches and fiber. Simple carbohydrates provide quick bursts of energy, while complex carbohydrates offer sustained energy release, helping to regulate blood sugar levels effectively. Additionally, fiber, an essential component of complex carbohydrates, supports digestive health by promoting regular bowel movements and preventing constipation. A balanced diet rich in carbohydrate sources, such as fruits, dairy, whole grains, vegetables, and legumes, not only fuels daily activities but also contributes to long-term health benefits. Incorporating a variety of these food sources ensures that the body receives essential nutrients and maintains optimal energy levels throughout the day.

[nutricafood]

Best Oil for Heart Health: A Guide to Indian Cooking Oils

In recent years, heart health has become a focal point for many seeking a balanced lifestyle. The food we eat plays a crucial role in determining our heart's well-being, and cooking oil is a significant contributor. Choosing the best oil for heart health is essential, especially when considering Indian cooking traditions and their unique flavors. Here, we delve into the best Indian cooking oil options to help you make informed decisions for a healthier heart.

Why Does Cooking Oil Matter for Heart Health?

Cooking oil, used daily in Indian kitchens, can significantly impact cardiovascular health. Some oils are high in saturated fats, which can raise cholesterol levels and increase the risk of heart disease. However, other oils contain healthy fats that support heart health by reducing bad cholesterol and increasing good cholesterol. Selecting the right oil isn’t just about flavor; it’s about choosing the best cooking oil for heart health that aligns with your lifestyle.

Understanding the Types of Fats in Cooking Oils

To make an informed choice, it’s essential to understand the different fats present in oils:

Saturated Fats: Typically solid at room temperature, found in oils like coconut oil, they can raise LDL (bad) cholesterol.

Unsaturated Fats: Found in oils like olive and mustard oil, these fats support good cholesterol.

Trans Fats: Often found in partially hydrogenated oils, trans fats are harmful and should be avoided as much as possible.

When aiming for the best oil for heart health, seek oils that are high in monounsaturated and polyunsaturated fats, which are known to lower bad cholesterol levels and support overall heart health.

Best Indian Cooking Oils for Heart Health

Let’s explore some heart-friendly oils commonly used in Indian cooking and why each could be considered the best cooking oil for heart health.

1. Olive Oil

While not traditionally Indian, olive oil is increasingly popular in India due to its rich content of monounsaturated fats and antioxidants. Extra virgin olive oil is considered the best oil for heart health as it reduces LDL cholesterol without affecting HDL cholesterol levels. Use olive oil in salads, dressings, and for light sautéing to maintain its nutrient profile.

2. Mustard Oil

A staple in Northern and Eastern India, mustard oil is packed with monounsaturated fats and omega-3 fatty acids, both beneficial for heart health. The oil also contains alpha-linolenic acid, which has been shown to reduce the risk of heart disease. Given its strong flavor, mustard oil is best for preparing curries, pickles, and dishes that require high-temperature cooking. For those looking to use traditional Indian oils while prioritizing heart health, mustard oil can be an excellent choice and might just be the best Indian cooking oil for those seeking authenticity and nutrition.

3. Canola Oil

Light in flavor and rich in heart-friendly omega-3 and omega-6 fatty acids, canola oil is widely available in India. It contains low saturated fat content, which helps to reduce bad cholesterol levels. Canola oil’s neutral taste makes it suitable for various Indian dishes, from curries to stir-fries, positioning it as a contender for the best oil for heart health.

4. Rice Bran Oil

Rice bran oil is popular in India for its high smoke point and mild flavor. It contains a unique component called oryzanol, known for its cholesterol-lowering effects. With a balanced profile of monounsaturated and polyunsaturated fats, rice bran oil supports cardiovascular health, making it one of the best Indian cooking oils. Its ability to handle high temperatures makes it ideal for frying and deep-frying, popular cooking techniques in Indian cuisine.

5. Coconut Oil

While coconut oil contains a higher level of saturated fats, recent studies suggest that it can raise HDL (good) cholesterol levels. However, its impact on LDL cholesterol means it should be used in moderation. Opt for virgin coconut oil, which contains natural antioxidants and is less processed. For occasional use in moderation, especially in South Indian dishes, coconut oil can still play a part in heart-friendly cooking.

Factors to Consider When Choosing the Best Indian Cooking Oil

When selecting the best oil for heart health, consider the following:

Smoke Point: Oils with higher smoke points are ideal for frying and high-temperature cooking, as they are less likely to oxidize and form harmful compounds.

Flavor: While some oils have strong flavors (like mustard or sesame), others are neutral (like canola), which may be preferable depending on the dish.

Fat Composition: Aim for oils high in unsaturated fats and low in trans fats and saturated fats.

Usage Frequency: Rotate oils to enjoy a variety of flavors and health benefits.

The Best Way to Use Cooking Oils for Heart Health

In addition to choosing the best Indian cooking oil, adopting healthy cooking methods is key to heart health. Here are some tips:

Use Oil Sparingly: Excessive use of even the best oil for heart health can increase calorie intake. Use oils wisely to maintain balance.

Avoid Reusing Oil: Reused oil can contain trans fats and other harmful compounds that may affect heart health.

Mix Oils: Combining different oils can provide a variety of fatty acids and antioxidants, offering diverse health benefits. For example, you could use olive oil for dressings and mustard oil for curries.

Incorporating Heart-Healthy Oils into a Balanced Diet

Incorporating heart-healthy oils into a diet rich in vegetables, whole grains, and lean proteins supports overall heart health. Oils should be a part of a balanced diet rather than the main ingredient, and moderation is essential.

Conclusion: Choosing the Best Cooking Oil for Heart Health

Choosing the best Indian cooking oil goes beyond tradition and taste; it's about making choices that benefit your heart. Olive oil, mustard oil, and rice bran oil each offer unique benefits, positioning them as the best cooking oils for heart health in the Indian context. Remember, no oil can singlehandedly protect your heart; a well-rounded, balanced diet and an active lifestyle are equally important.

So, when it comes to heart health, make informed decisions. By selecting the best oil for heart health and practicing mindful eating, you can enjoy traditional Indian flavors while prioritizing wellness.

Final Word

The search for the best oil for heart health is about balance. By incorporating a variety of oils and focusing on heart-friendly options like mustard oil and rice bran oil, you can enrich your meals with flavors and nutrition. Remember to use these oils in moderation and enjoy a diet that complements an active and heart-healthy lifestyle.

[shubhampawrainfinium]

Sunflower Oil: A Healthy, Versatile Ingredient for the Modern Kitchen

The global sunflower oil market is experiencing steady growth due to increased demand for healthier edible oils and the widespread use of sunflower oil across various food and industrial applications. According to the report, the sunflower oil market is projected to grow at a CAGR of over 6% from 2022 to 2028. The market, which was valued at USD 19 billion in 2022, is anticipated to reach approximately USD 29 billion by 2028.

What is Sunflower Oil?

Sunflower oil is a popular edible oil derived from sunflower seeds. Known for its high levels of unsaturated fats, particularly oleic acid, sunflower oil is widely recognized for its health benefits, making it a favored choice for cooking and food preparation. Sunflower oil also finds applications in cosmetics, biofuels, and the pharmaceutical industry.

Get Sample pages of Report: https://www.infiniumglobalresearch.com/reports/sample-request/42276

Market Dynamics and Growth Drivers

The global sunflower oil market’s growth is attributed to several key factors:

Increasing Health Awareness: As consumers become more health-conscious, demand for sunflower oil, which is low in saturated fats and high in essential fatty acids, is on the rise. Its beneficial effects on heart health have bolstered its popularity among consumers looking for healthier cooking options.

Rising Demand in Food and Beverage Industry: Sunflower oil is extensively used in cooking, frying, and salad dressings. With the food and beverage industry’s growth, particularly in emerging economies, demand for sunflower oil is expected to continue rising.

Industrial Applications: Sunflower oil’s versatility has increased its applications in the cosmetics and pharmaceutical industries, where it is used in skin care and therapeutic products due to its moisturizing and anti-inflammatory properties.

Biofuel Production: As biofuel becomes a viable alternative to traditional fossil fuels, sunflower oil is gaining traction in biofuel production. Many countries are adopting biofuels as part of their energy transition efforts, further supporting market growth.

Regional Analysis

Europe: Europe is a significant market for sunflower oil, with countries like Russia and Ukraine being major producers. The region’s demand is driven by the food and cosmetics industries, as well as growing biofuel usage.

Asia-Pacific: Rapidly urbanizing regions such as India and China are experiencing high demand for sunflower oil. The rising population and growing disposable incomes have contributed to a greater demand for premium cooking oils, including sunflower oil.

North America: North America shows moderate growth in the sunflower oil market. Health-conscious consumers are increasingly adopting sunflower oil in their diets, and the food and beverage industry’s growth supports further market expansion.

Latin America, Middle East & Africa: These regions are witnessing steady demand growth due to increasing adoption of sunflower oil in food preparation and industrial applications. The growing middle-class population in these regions also contributes to the market’s expansion.

Competitive Landscape

The global sunflower oil market is competitive, with several prominent players dominating the space. Key players include:

Cargill, Inc.: One of the largest producers of sunflower oil, Cargill offers a range of edible oils and focuses on product innovation and sustainable sourcing.

Archer Daniels Midland Company (ADM): ADM is a major player in the edible oil market, known for its extensive distribution network and focus on high-quality, health-focused products.

Bunge Limited: Bunge has a strong presence in the sunflower oil market, emphasizing sustainable agricultural practices and offering a diverse portfolio of oils for food and industrial use.

Kernel Holding: As one of the largest producers of sunflower oil in Eastern Europe, Kernel Holding is a key player in the global market, especially in regions that rely on imports.

Conagra Brands, Inc.: Known for its range of edible oils, Conagra focuses on consumer demand for health-focused products and is a major supplier in North America.

Report Overview : https://www.infiniumglobalresearch.com/reports/global-sunflower-oil-market

Challenges and Opportunities

While the market is set for growth, it faces challenges such as fluctuating raw material prices and weather-related impacts on crop yield. Climate variability, in particular, can affect sunflower crop production, impacting supply and pricing.

However, the growing trend toward sustainable agriculture and the rising demand for biofuel present substantial growth opportunities. Innovations in crop production and processing methods can further enhance production efficiency and product quality.

Conclusion

The global sunflower oil market is on a growth trajectory, expected to increase from USD 19 billion in 2022 to around USD 29 billion by 2028, with a CAGR of over 6% during the forecast period. Driven by health-conscious consumers, the food and beverage industry’s expansion, and demand in industrial applications, the sunflower oil market is poised for steady growth. As consumer preference for healthier oils continues to rise, the market’s future remains promising, bolstered by ongoing innovations and the expanding global food sector.

[chockiesgroup-en]

Becel vegetable frying oil 2 L - Becel Frying Oil is made with sunflower oil and contains a lot of unsaturated fatty acids and little saturated fatty acids ... 2 liters can. https://belgicastore.com/gb/?s=15610 Becelvegetableoilforfrying2

[unitedfoodsae]

The Benefits of Aseel Ghee and Margarine Butter from United Foods Company

When it comes to cooking and food preparation, the choice of fats and oils plays a crucial role in both taste and health. Whether you’re preparing a traditional meal or a quick snack, using high-quality ingredients can make all the difference. United Foods Company, a leading name in the food industry, offers a wide range of products, including Aseel ghee, margarine butter, and Mabrook Oil, to cater to your cooking needs.

What is Aseel Ghee?

Aseel ghee is a type of clarified butter that has been an essential ingredient in kitchens for centuries. Known for its rich, nutty flavor and smooth texture, Aseel ghee is used extensively in traditional cooking across various cuisines. It not only enhances the taste of your dishes but also provides several health benefits. Unlike regular butter, Aseel ghee has a high smoke point, making it ideal for frying and sautéing. Its rich content of fat-soluble vitamins like A, D, E, and K contributes to a healthier diet, and its natural antioxidants promote better digestion.

Margarine Butter: A Versatile Cooking Companion

If you’re looking for a dairy-free alternative to butter, margarine butter from United Foods Company is a great option. It is a plant-based fat made primarily from vegetable oils, offering a healthier alternative for those avoiding animal fats. Margarine butter is versatile and can be used for cooking, baking, and spreading on toast. It’s also lower in saturated fats compared to regular butter, making it a heart-friendly option. Whether you’re whipping up a quick breakfast or making a batch of cookies, margarine butter ensures a delicious and healthier experience.

Mabrook Oil: The Healthy Cooking Essential

Another premium product from United Foods Company is Mabrook Oil. Extracted from the finest quality ingredients, Mabrook Oil is a multi-purpose oil that can be used for frying, baking, or as a salad dressing. It’s light, non-greasy, and rich in essential fatty acids, making it a healthier choice for everyday cooking. Mabrook Oil is designed to complement your meals while promoting heart health, thanks to its high content of unsaturated fats. If you’re looking for a high-quality oil to include in your cooking routine, Mabrook Oil should be your go-to option.

Why Choose United Foods Company?

With decades of expertise in producing high-quality food products, United Foods Company has established itself as a trusted name in the market. Their products, including Aseel ghee, margarine butter, and Mabrook Oil, are manufactured using the best ingredients and processes to ensure quality and taste. Whether you’re a home cook or a professional chef, these products will elevate your culinary experience.

In conclusion, if you’re looking to enhance your cooking with healthy and delicious ingredients, Aseel ghee, margarine butter, and Mabrook Oil from United Foods Company are perfect choices. Not only will they make your dishes more flavorful, but they also offer numerous health benefits that make them a must-have in every kitchen.

[whats-in-a-sentence]

Table 23.4 gives common names and structural formulae for the most abundant fatty acids.

"Chemistry" 2e - Blackman, A., Bottle, S., Schmid, S., Mocerino, M., Wille, U.

[fytikahealthcareproduct]

6 Foods Good for Liver Detox

Why liver detox?

Based on a 2020 study that was published in the Journal of Clinical and Experimental Hepatology, between 25% and 30% of Indians overall have NAFLD (Non-Alcoholic Fatty Liver Disease). This is in line with results from additional research showing an elevated prevalence of the condition. NAFLD is more common in men than women, with an estimated prevalence of 40% in men and 26% in women. A healthy liver is very crucial for holistic health. 

Here you can track down the 6 foods good for liver detox that will help you in liver detoxification:

Also Read: 6 Ways to Detox Your Liver at Home

Apple and liver health

You must have heard of “an apple a day keeps the liver at bay.” It is because Apple have antioxidant and anti-inflammatory properties as it are rich fiber and other nutrients. It supports metabolism and with its high hydration properties, it flushes out all toxins in the body, supporting gut health. Vitamin C and potassium in apples are involved in metabolic processes that can aid in liver health.

When life gives you lemons, make a lemonade

 When life gives you lemons, give your liver a boost. Lemon plays a crucial role in detox diet. Start your day with warm lemon water; this can help kick start your metabolism. You can add salads or make smoothies to boost the flavor that will complement Vitamin C for your body. Lemons stimulates digestive enzymes and further reduce oxidative stress. Maintaining a balance between free radicals and antioxidants is crucial for protecting liver health and function.

Why olive oil?

One of the components of Olive oil, hydroxytyrosol, has been shown to reduce negative effects of fatty liver disease. It supports insulin sensitivity, reduces inflammation, and enhances fat metabolism. Olive oils have monosaturated fats, whereas the other oils are rich in omega 6 fatty acids and saturated fats. Monosaturated fats improve the lipid profile and other liver-related conditions.

Liver’s best friend (Garlic) 

When it comes to liver health, garlic acts as an ally in the kitchen. Consuming raw garlic is one of the most effective way to support your liver health. It reduces fat accumulation and supports immune function. The antioxidants in garlic, including selenium and vitamin C, help neutralize harmful free radicals in the liver. Through its rich content in sulfur, it stimulates liver enzymes and promotes detoxification.

Nuts to boost liver’s roots

Nuts can fortify and support the basis of liver function, Nuts like walnuts, cashews, almonds, and brazil nuts are rich in omega 3 fatty acids, vitamin E, magnesium, and zinc that can promote healthy weight, healthy digestion, support immunity and reduce liver’s burden. The unsaturated fats present in nuts can prevent NAFLD.

Avocados

Avocados are an excellent source of glutathione, which protects liver health, guards the liver from unwanted toxins, and strengthens the liver's cleansing function. It is also rich in Vitamin B6 and Vitamin C, which act as antioxidants, reversing oxidative damage to protect liver.

Also Read: Say No to Fatty Liver

TAKEAWAY

"An ounce of prevention is worth a pound of cure.” Other than the food mentioned above, one can incorporate watermelon, banana, salmon, pumpkin, tomato, tuna, mung beans, papaya, and grapes into nutrition plan.  What you eat and how you move determines your gut health. Chronic oxidative stress is linked to various liver conditions like NAFLD, Alcoholic liver disease, hepatitis, and liver cirrhosis. Balancing your diet with plenty of fruits, vegetables, whole grains, and lean proteins while staying hydrated and exercising regularly can support liver health and overall well-being.

[diabetesreversalprograminindia]

This article is originally published on Freedom from Diabetes website, available here. The Janmashtami prasad- Panjiri is made with several nutritious ingredients, including ghee, dry fruits, coriander seeds, lotus seeds, almonds, cardamon, and some powdered sugar—which we will replace with stevia, so as to retain the sweet component without spiking Blood Sugar Levels (BSL). The seeds are added to replace grains, which are proscribed during fasts—again, this has health benefits, especially for diabetics.

Ingredients for janmashtami Parsad-Panjiri

Desiccated coconut flour- 3/4 cup Coconut oil can help in reducing waist circumference, lowering insulin resistance, and improving levels of HDL cholesterol. In addition, coconuts contain many beneficial nutrients. Coconut is rich in dietary fiber, which helps lower cholesterol levels and the risk of developing a cardiac disease.

Coriander seeds- 1 cup Coriander contains bio-active components, flavonoids, and phenolic acids.

Melon seeds- 5 tsp Watermelon seeds are high in zinc, which is an important nutrient for building immunity. Zinc is also essential for the digestive system and nervous systems.

Coconut ghee- 7 tbsp Ghee is the current darling of the health-food crowd, and while it does have many undeniable positives, the fact that it is an animal product, and thus, high in saturated fat outweighs the perceived benefits.

Lotus seeds- 1 cup The entire lotus plant can be consumed: the root stalks (rhizome) as food, seed as medicine, thalamus (the thick part of the stem near the flower) as fruit, leaves are used as a plate (thali), stalks can be pickled, petals provide color, and tender leaves are eater as a vegetable.

Almonds, diced and roasted- 3 tbsp Nuts contain vegetable protein, unsaturated fatty acids, fiber, phytosterols (cholesterol-lowering elements), phenolic compounds (potent antioxidants), calcium, magnesium, potassium, and Vitamins like folic acid, niacin, and B6.

Cardamom- 3 1/2 tsp Cardamom is commonly used as a spice to flavor a number of dishes. In addition to its culinary properties, it is also a potent antioxidant and used in traditional medicinal preparations to regulate BP.

Stevia 6-8 drops Stevia is a much healthier alternative—it contains no carbohydrates, calories, or artificial ingredients.

Janmashtami Parsad- Panjiri recipe

Dry roast the coconut flour on a low flame until it turns a rich golden hue.

Add the coconut ghee, coriander seeds, and cardamom pods and continue roasting until the ghee is absorbed into the flour and the 3. Flour releases the aroma of the spices. 4.Now add diced and roasted almonds, lotus seeds, and shelled melon seeds, and stir the mixture until everything is roasted perfectly.

Finally, add the stevia and turn off the flame. Your Panjiri Prasad is ready! To know more about this, please visit our Article. Also please connect with me on my website, Facebook page, and YouTube if you want to stay in touch or give me any feedback!

[openintegrative]

Healthy Fat: is Butter Better?

Saturated fats, like those found in butter, may not be as harmful as once thought and can be part of a healthy diet.

Copper deficiency is linked to various heart disease risk factors, including high cholesterol and oxidative stress.

Unhealthy fats, particularly trans fats found in processed foods, are detrimental to heart health.

A balanced diet with the right types of fats and nutrient-rich foods is important for overall wellness.

The debate over whether butter and other saturated fats are harmful or beneficial has been ongoing for years.

Recent research has shed new light on the topic, highlighting the importance of understanding the different types of fats and their impact on health.

Understanding Fats

Types of Fats

Fats can be categorized into three main types: saturated, unsaturated, and trans fats. Each type of fat affects the body differently, making it important to understand their unique properties and health implications.

The Role of Fats in the Diet

Fats are essential for storing energy, maintaining cell structure, and producing hormones. They also help absorb fat-soluble vitamins like A, D, E, and K.

Saturated Fats: Not as Harmful as Once Thought

Recent research indicates that saturated fats, such as those found in butter, may not be as harmful as previously believed.

These studies suggest that moderate consumption of saturated fats can be part of a healthy diet without significantly increasing the risk of heart disease.

Nutritional Benefits of Butter

Butter is not only a source of saturated fat but also contains essential vitamins and minerals. It is rich in vitamin A, which is crucial for vision, immune function, and skin health.

Additionally, butter contains conjugated linoleic acid (CLA), which has been linked to various health benefits, including improved metabolism and reduced body fat.

Copper Deficiency and Heart Health

The Link Between Copper Deficiency and Heart Disease

Copper plays a key role in maintaining heart health. It is essential for producing red blood cells, maintaining healthy blood vessels, and supporting the immune system.

A deficiency in copper can lead to various heart disease risk factors, including high cholesterol and oxidative stress.

Ensuring adequate copper intake is vital for overall cardiovascular health.

The Dangers of Trans Fats

Trans fats, commonly found in processed foods, are detrimental to heart health. These fats increase so-called ‘bad cholesterol’ (LDL) and decrease good cholesterol (HDL), leading to a higher risk of heart disease.

Avoiding foods with trans fats and choosing healthier fat options is crucial for maintaining a healthy heart.

Adding Healthy Fats to Your Diet

Healthy fats are important for overall wellness. Focus on sources like butter, fatty cuts of meat, eggs, and full-fat dairy products.

These foods provide essential fatty acids and other nutrients that support heart health, brain function, and overall well-being.

The Science-backed Benefits of Natural Fats

Recent research has highlighted the importance of including healthy fats in our diet. Here are some examples of valuable dietary fats, and their benefits:

Cod liver oil: High in omega-3 fatty acids and vitamins A and D; supports heart health, brain function, and immune system.

Tallow: Rich in saturated fats and fat-soluble vitamins; can help protect the liver, brain, and nerves.

Ghee: Source of medium-chain triglycerides and butyrate; supports digestive and immune health.

Butter: Contains health-promoting CLAs, vitamins, and minerals; associated with improved metabolism and immune function.

Olive oil: Rich in monounsaturated fats and antioxidants; may reduce cardiovascular disease risk and inflammation.

Avocado oil: Good source of monounsaturated fats, vitamin E, and antioxidants; may help lower bad cholesterol levels and improve heart health.

Practical Tips for a Heart-Healthy Diet

Carbohydrates contribute to weight gain, increased blood sugar levels, and a higher risk of heart disease.

Reducing carbohydrate intake can help manage these risks and improve overall health.

Monitor Copper Intake:

Ensure your diet includes copper-rich foods like shellfish, organ meats, and beef liver to prevent deficiency and support heart health.

Enjoy Healthy Fats:

Choose nutrient-dense sources

Cod liver oil: High in omega-3 fatty acids and vitamins A and D; supports heart health, brain function, and immune system.

Tallow: Rich in saturated fats and fat-soluble vitamins; can help protect the liver, brain, and nerves.

Ghee: Source of medium-chain triglycerides and butyrate; supports digestive and immune health.

Butter: Contains health-promoting CLAs, vitamins, and minerals; associated with improved metabolism and immune function.

Moderate Dairy Fats: Include full-fat A2 dairy products like cheese, yogurt, and cream in your diet.

Selective Plant-Based Fats: Include small amounts if you need more variety.

Olive oil: Rich in monounsaturated fats and antioxidants; may reduce cardiovascular disease risk and inflammation.

Avocado oil: Good source of monounsaturated fats, vitamin E, and antioxidants; may help lower bad cholesterol levels and improve heart health.

Eliminate Processed Foods: Steer clear of foods high in trans fats and refined carbohydrates.

Conclusion

Understanding the role of different fats and the importance of copper in heart health can help make better dietary choices. While butter and other saturated fats may not be as harmful as once thought, balancing them with other nutrient-dense foods and avoiding unhealthy fats is key to maintaining a healthy heart.

FAQs

What are the differences between saturated, unsaturated, and trans fats? Saturated fats are solid at room temperature and found in animal products. Unsaturated fats are liquid at room temperature and found in certain plant-based oils and fish. Trans fats are artificially created and found in processed foods.

Is butter really bad for your heart? Recent studies suggest that moderate consumption of butter may not be as harmful as previously believed, especially when balanced with other healthy fats.

How does copper deficiency affect heart health? Copper deficiency can increase cholesterol, oxidative stress, and inflammation, all of which are risk factors for heart disease.

What are the best sources of healthy fats? Healthy fats can be found in animal-based products like butter, ghee, and fatty cuts of meat, as well as in small amounts of nuts, seeds, and avocados.

How can I reduce unhealthy fats in my diet? Avoid processed foods high in trans fats and focus on whole, unprocessed foods rich in beneficial animal fats.Research

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Top Benefits of Using the Best Cooking Oil for Heart-Friendly Indian Meals

Choosing the right cooking oil is crucial when it comes to preparing heart-friendly Indian meals. With the wide variety of cooking oils available in the market, it can be overwhelming to decide which one is the best option for your health. In this article, we will discuss the top benefits of using the best cooking oil for heart-friendly Indian meals.

One of the most important factors to consider when selecting a cooking oil is its impact on heart health. It is essential to choose cooking oils that are low in saturated fats and high in unsaturated fats, such as monounsaturated and polyunsaturated fats. These fats can help reduce bad cholesterol levels in the blood, which is a significant risk factor for heart disease.

Among the various cooking oils available, one of the best options for heart-friendly Indian meals is olive oil. Olive oil is rich in monounsaturated fats and antioxidants, which can help lower bad cholesterol levels and reduce inflammation in the body. Studies have shown that consuming olive oil regularly can help improve heart health and reduce the risk of heart disease.

Another excellent option for heart-friendly Indian meals is canola oil. Canola oil is low in saturated fats and high in monounsaturated fats, making it a healthy choice for cooking. It also contains omega-3 fatty acids, which are beneficial for heart health. Using canola oil in your cooking can help lower bad cholesterol levels and reduce the risk of heart disease.

In addition to olive oil and canola oil, there are other cooking oils that are also good for heart health. These include avocado oil,2927When it comes to preparing heart-friendly Indian meals, choosing the best cooking oil is a crucial decision. With a wide variety of cooking oils available in the market, it can be overwhelming to select the most suitable option for your health. However, opting for the right cooking oil can make a significant difference in your overall well-being. In this article, we will discuss the top benefits of using the best cooking oil for heart-friendly Indian meals.

The best cooking oil for heart-friendly Indian meals is one that is low in saturated fats and high in unsaturated fats. Saturated fats are known to increase cholesterol levels in the body, which can lead to heart diseases and other health issues. On the other hand, unsaturated fats, such as monounsaturated and polyunsaturated fats, are considered heart-healthy fats that can help lower cholesterol levels and reduce the risk of heart diseases.

One of the most healthy cooking oils in India is olive oil. Olive oil is rich in monounsaturated fats, antioxidants, and anti-inflammatory properties, making it an excellent choice for heart-friendly Indian meals. It is also a versatile cooking oil that can be used for sautéing, grilling, frying, and even baking. By incorporating olive oil into your cooking, you can benefit from its heart-healthy properties and enhance the flavor of your dishes.

Another popular choice for heart-friendly Indian meals is canola oil. Canola oil is low in saturated fats and high in monounsaturated fats, making it a heart-healthy option for cooking. It also has a high smoke point, which means it can withstand high heat without producing harmful compounds. Canola oil is ideal for deep-frying, roasting, and stir-frying, making it a versatile cooking oil that can be used in a variety of Indian dishes.

Coconut oil is another healthy cooking oil that is commonly used in Indian cuisine. Despite being high in saturated fats, coconut oil is unique in that it is rich in medium-chain triglycerides (MCTs) that are metabolized differently in the body. MCTs have been shown to have numerous health benefits, including improving heart health, boosting metabolism, and supporting weight loss. When used in moderation, coconut oil can be a beneficial addition to heart-friendly Indian meals.

In conclusion, selecting the best cooking oil for heart-friendly Indian meals is essential for maintaining good heart health and overall well-being. By choosing cooking oils that are low in saturated fats and high in unsaturated fats, such as olive oil, canola oil, and coconut oil, you can enjoy delicious Indian dishes while reaping the health benefits of heart-healthy fats. Incorporating these healthy cooking oils into your daily cooking routine can help you take a step towards a healthier lifestyle and reduce the risk of heart diseases. So, next time you cook a traditional Indian meal, remember to choose the best cooking oil for your heart.

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The Rich Tradition of Buffalo Ghee: A Nutritional Powerhouse

Buffalo ghee, a staple in many traditional kitchens, is gaining popularity worldwide due to its rich flavor and numerous health benefits. This article delves into the history, production, benefits, and uses of buffalo ghee, providing a comprehensive guide for those looking to incorporate this nutritious fat into their diet.

buffalo ghee

What is Buffalo Ghee?

The Origins of Buffalo Ghee

Buffalo ghee is a type of clarified butter made from buffalo milk. It has been a crucial component of Indian and Middle Eastern cuisines for centuries. Unlike cow ghee, buffalo ghee is known for its white color and slightly different nutritional profile. It is produced by simmering butter made from buffalo milk until the water content evaporates, leaving behind pure butterfat.

Nutritional Profile

Buffalo ghee is rich in essential fatty acids, vitamins A, D, E, and K, and conjugated linoleic acid (CLA). It is known for its high fat content, which makes it an excellent source of energy. The fat profile of buffalo ghee includes both saturated and unsaturated fats, which are beneficial for various bodily functions.

Health Benefits of Buffalo Ghee

Rich Source of Healthy Fats

Buffalo ghee is a fantastic source of healthy fats. These fats are crucial for maintaining healthy skin, supporting brain function, and providing long-lasting energy. Unlike many processed fats, buffalo ghee contains medium-chain fatty acids that are easier to digest and can be quickly converted into energy.

Supports Digestive Health

Ghee, including buffalo ghee, has been used in Ayurvedic medicine to support digestive health. It aids in the absorption of fat-soluble vitamins and minerals, improves gut health, and can even help reduce inflammation in the digestive tract. The butyrate in ghee is known for its anti-inflammatory properties and ability to support a healthy gut lining.

Enhances Immunity

The high levels of antioxidants in buffalo ghee help boost the immune system. Vitamin A, in particular, plays a crucial role in maintaining immune function. Regular consumption of buffalo ghee can help enhance your body's defense mechanisms, making it more resilient against infections and diseases.

Culinary Uses of Buffalo Ghee

Cooking and Frying

Buffalo ghee's high smoke point makes it ideal for cooking and frying. Unlike many oils, it does not break down into harmful compounds when heated to high temperatures. This makes it a safer and healthier option for frying and sautéing.

Baking

Buffalo ghee can also be used in baking to replace butter or other oils. It imparts a unique flavor and enhances the nutritional profile of baked goods. Its rich, creamy texture makes it perfect for pastries, cookies, and cakes.

Traditional Dishes

In many cultures, buffalo ghee is used to prepare traditional dishes. In India, it is a key ingredient in recipes like biryani, dal, and various sweets. Its unique taste and aroma add depth and richness to these dishes, making them more flavorful and satisfying.

Buffalo Ghee vs. Cow Ghee

Nutritional Differences

While both buffalo and cow ghee offer numerous health benefits, there are some differences in their nutritional profiles. Buffalo ghee generally contains more fat, which results in a higher calorie content. It also has higher levels of CLA and certain vitamins. However, both types of ghee are nutritious and can be included in a balanced diet.

Flavor and Texture

Buffalo ghee has a distinct flavor and texture compared to cow ghee. It is typically thicker and has a richer, creamier taste. This makes it a preferred choice for those who enjoy a more robust flavor in their cooking.

How to Make Buffalo Ghee at Home

Ingredients and Equipment

Buffalo butter (preferably organic and grass-fed)

Heavy-bottomed saucepan

Cheesecloth or fine strainer

Glass jar for storage

Steps to Prepare

Melt the Butter: Place the buffalo butter in a heavy-bottomed saucepan and melt it over medium heat.

Simmer: Reduce the heat and let the butter simmer. As it simmers, the water will evaporate, and the milk solids will separate from the fat.

Skim the Foam: Occasionally skim off the foam that forms on the surface.

Strain: Once the milk solids turn golden brown and settle at the bottom, remove the pan from the heat. Strain the liquid ghee through cheesecloth into a glass jar.

Cool and Store: Allow the ghee to cool completely before sealing the jar. Store it in a cool, dark place.

FAQs About Buffalo Ghee

Is Buffalo Ghee Healthier Than Cow Ghee?

Both buffalo and cow ghee have their unique health benefits. Buffalo ghee contains more fat and certain vitamins, while cow ghee has a slightly different fatty acid profile. The choice between the two often comes down to personal preference and dietary needs.

Can Buffalo Ghee Be Used for Weight Loss?

While ghee is high in calories, it can support weight loss when consumed in moderation as part of a balanced diet. Its healthy fats can help keep you satiated and provide steady energy, which may reduce overall calorie intake.

How Long Does Buffalo Ghee Last?

Buffalo ghee has a long shelf life and can last up to a year when stored properly.

 Is Buffalo Ghee Lactose-Free?

Ghee, including buffalo ghee, is almost entirely lactose-free because the milk solids are removed during the clarification process. 

Conclusion

Buffalo ghee is a versatile and nutritious fat that offers numerous health benefits. Its rich flavor, high smoke point, and impressive nutritional profile make it a valuable addition to any kitchen. Whether used for cooking, baking, or enhancing traditional dishes, buffalo ghee can elevate your culinary creations while supporting overall health. Embrace the tradition of buffalo ghee and enjoy its many benefits as part of a balanced and wholesome diet.