A whopping 22 million children under the age of 5 are obese. Professor Terry Wilken of the Peninsula Medical School tells us that by age 5, “the die is cast.” One million children are now showing signs of high blood pressure and heart disease, presenting a new era of extraordinary challenge of high body fat to our nation’s pediatricians.
According to Dr. Tim Lobstein of the International Obesity Task Force, the scope of these numbers and their implication for mankind is unprecedented.
From smiling clowns at drive-up windows to a beckoning Chihuahua, and a kid whose bologna has a first name; the competition is fierce for market share of your child’s stomach. Drive-up counters have replaced the dinner bell and fast food is no longer fast enough. Not surprisingly, diagnosis of Type 2 Diabetes has surged 90 percent, in the last decade alone. Sugar races into your child’s bloodstream, signaling their pancreas to produce insulin. Trans fatty acids accelerate their risk for heart disease. Preservatives, artificial additives, man-made sugars, white carbohydrates and processed foods add fuel to this internal fire—the building blocks for cellular aberration, degeneration and stored body fat.
If we care about obesity prevention… we need to translate that belief to our children. It starts by recapturing the family dinner and wholesome cooking. Prioritize purchasing locally grown foods and the value of what “live food” can do for the body, mind and spirit. It’s time for us to become nourishers as well as nurturers.
10 Steps To A Healthier Child
1) Healthy snacks: Seeds are far more nutritionally dense than other foods, particularly those from pumpkin and squash. Add them to a mix with the healthiest nuts like almonds, pistachios, macadamia and pine. They break down slowly and feed you gradually, helping your child avoid hunger and low blood sugar; while bathing their cells with “healthy” fat.
2) Fruits and vegetables: Seven fruits or vegetables a day “is” doable. Invest in a great blender, like the Vita Mix 5200, and throw in all things good. You’ll be amazed at how a banana can mask the taste of the most onerous veggie (even fish oil). Consider mixing in some organic” freeze dried” berry powder. Make healthy smoothies or serve fresh vegetable juice.
3) White Carbohydrates: Eliminate bleached and artificially fortified miracle bread. If you must, opt for sourdough and top it off with healthy Extra Virgin Olive Oil or real organic butter. It’s naturally high acidity, coupled with a topping of healthy fat, slows its entry in the bloodstream, giving your child’s pancreas a break. For pasta dishes, make the switch from white noodles to 100 percent whole wheat.
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4) Organic locally-grown vegetables: Grow your own or purchase them from a local farmers market. Another alternative is Community Supported Agriculture. Go to www.localharvest.org/csa/. Sign up and pick up a beautiful basket of fresh locally grown vegetable produce for a small fee at a local community college. Take control of what your child eats in school as well. Farm to School (www.farmtoschool.org) delivers healthy foods from local farms, to schools nationwide.
5) Less is best: Serve less food by using smaller plates or share an entrée when dining out. We’ve grown accustomed to eating outlandish portions because they’re there. Serve moderate amounts of animal protein too. As a rule of thumb, never eat a serving of protein larger than a deck of playing cards. Kids need even less.
6) Make healthier choices: Healthy fats in reasonable amounts help balance blood sugar and reduce internal inflammation. Extra Virgin Coconut Oil for higher-heat cooking. Extra Virgin Olive Oil for low to medium heat cooking. Dredge that chicken in coconut flour, not bleached flour. Eat the healthiest sources of protein, by choosing grass-fed beef, free-range pastured poultry, and fish from unpolluted waters.
7) Sugar: Reduce it. While no sugar is healthy, studies show that Xylitol significantly reduces the bacteria and plaque on teeth when used moderately. Even better, use Stevia, an all natural herbal sweetener with none of sugar’s downside. Fill that “sippy cup” with water, not fruit juice; fructose cravings and tooth decay begin at a young age, from sugary foods.
8) Family Time: A study by Harvard researchers Taveris et al. (Obesity Research, 2005) of more than 14,000 children ages 9-14, concluded that the benefits of eating dinner as a family appear to include improved diet quality, reduced high-risk adolescent behaviors such as tobacco, alcohol and marijuana use, and improved performance in school.
9) Water: Drink ample amounts of natural spring water without fluoride; approximately half your child’s body weight, expressed in ounces daily. Example: an 80-pound child should drink 40 ounces of water throughout the day.
10) Walk: Studies show countless benefits from brisk walking for as little as 15 minutes a day, from reduced body fat to increased bone density.
If you haven’t stopped using artificial sweeteners, please do so immediately! Artificial sweeteners, or non-nutritive sweeteners as they are sometimes referred to, have been controversial since they were first introduced to the market in the 1950s, and scientific research shows they are associated with many dangerous side effects.
Introduced to satisfy consumers’ sweet tooth, these artificial sweeteners with no calories seemed, at the time, like good alternatives to refined sugars and natural sweeteners. However, the side effects simply aren’t worth it. These fake sweeteners cause symptoms that range from headaches and migraines to weight gain and even more serious conditions like cardiovascular disease. (1)
What many people don’t realize is that artificial sweeteners also can cause a dangerous addiction — an addiction to overly sweet foods. They retrain the taste buds to need more and more, sweeter and sweeter foods. This leads to even greater incidences of obesity, type 2 diabetes, kidney damage and so much more.
So how does the use of artificial sweeteners contribute to addiction? Researchers believe that part of the reason is that individuals will just find other foods to fill the calorie gap in order to become satiated. We’ve all seen people order diet sodas, only to then order one of the most calorie-ridden items on a menu. That’s because non-nutritive sweeteners provide virtually no sense of satisfaction. (2)
What’s the difference between a nutritive sweetener and a non-nutritive sweetener? Caloric content. Nutritive sweeteners contain calories while non-nutritive sweeteners have zero calories or are virtually calorie-free. No calorie sweeteners may sound like a good idea when you look to lose weight, but they aren’t. Their side effects far outweigh potential benefits of a low-calorie sweetener, and they are actually linked with weight gain, not weight loss.
Holly Strawbridge, former editor of Harvard Health, points out that while FDA studies have “ruled out cancer risk” for non-nutritive sweeteners, all of the studies conducted were based on significantly smaller doses than the 24 ounces a day average of diet soda. (3) As portion sizes continue to grow out of control with 30-ounce, 40-ounce and even 50-ounce fountain sodas, it’s vital to recognize that these portions have notbeen evaluated for their safety.
In addition, another study on the effects of artificial sweeteners on atherosclerosis found that daily consumption of drinks with artificial sweeteners creates a 35 percent greater risk of metabolic syndrome and a 67 percent increased risk for type 2 diabetes. (4) Atherosclerosis is when plaque builds up inside the arteries leading to strokes, heart attacks and even death. (5)
There is additional evidence that links artificial sweeteners to the development of glucose intolerance and other metabolic conditions that result in higher than normal blood glucose levels. (6) According to a study published in Trends in Endocrinology and Metabolism, frequent consumption of sweet-tasting, non-caloric foods interferes with metabolic function.
Common Artificial Sweeteners
Here are five of the most popular (and dangerous) artificial sweeteners on the market today. They can severely harm your health. First, it’s important to be able to recognize artificial sweeteners on the labels of pre-packed and processed foods. Check all ingredient labels carefully for the following.
Aspartame
Acesulfame potassium
Alitame
Cyclamate
Dulcin
Equal
Glucin
Kaltame
Mogrosides
Neotame
NutraSweet
Nutrinova
Phenlalanine
Saccharin
Splenda
Sorbitol
Sucralose
Twinsweet
Sweet ‘N Low
Xylitol
Where Dangerous Artificial Sweeteners Hide
People are often surprised at how often dangerous artificial sweeteners are included in prepared foods, medications and beverages. Here are a few surprising examples of where to check for the dangerous sweeteners mentioned above.
Toothpaste and mouthwash
Children’s chewable vitamins
Cough syrup and liquid medicines
Chewing gum
No-calorie waters and drinks
Alcoholic beverages
Salad dressings
Frozen yogurt and other frozen deserts
Candies
Baked goods
Yogurt
Breakfast cereals
Processed snack foods
“Lite” or diet fruit juices and beverages
Prepared meats
Nicotine gum
This isn’t an exhaustive list. Please carefully read the labels of the foods you purchase to ensure you don’t consume these dangerous chemicals.
5 Worst Artificial Sweeteners
Again, please avoid these artificial sweeteners. There are plenty of natural, healthy sweeteners available that provide essential nutrients and taste great.
Aspartame (Equal, NutraSweet, NatraTaste Blue)
Sucralose (Splenda)
Acesulfame K (ACE K, Sunette, Equal Spoonful, Sweet One, Sweet ‘n Safe)
Saccharin (Sweet ‘N Low, Sweet Twin)
Xylitol, Sorbitol
PepsiCo Inc. recently announced it’s reformulating Diet Pepsi, Caffeine Free Diet Pepsi and Wild Cherry Diet Pepsi sold in the United States. It’s removing aspartame from the formula and replacing it with sucralose and Ace-K due to declining sales. According to Senior Vice President Seth Kaufman,
To Diet Pepsi consumers, removing aspartame is their No. 1 concern. We’re listening to consumers. It’s what they want. (7)
This does not make diet sodas with artificial sweeteners any safer. Sucralose and Ace-K both have dangerous side effects; Pepsi is switching the formula not for the health of its consumers — after all, they are keeping Diet Mountain Dew exactly the same — but because consumers are aware of the dangers of aspartame.
Unfortunately, the general population isn’t as aware of the dangers of sucralose and Ace-K, and PepsiCo believes that this change in formulation will increase sales. Don’t be tricked by marketing ploys; aspartame, sucralose and Ace-K are all bad for your health. 1. Aspartame – (Equal, NutraSweet, NatraTaste Blue)
The U.S. Food and Drug Administration approved aspartame nearly 35 years ago. It’s currently used in more than 6,000 consumer foods and drinks, and over 500 prescription drugs and over-the-counter medications. It hides in places we don’t expect! Because aspartame isn’t heat-stable, it’s typically found in drinks and foods that haven’t been heated.
According to a recent study published in the American Journal of Industrial Medicine, “A re-evaluation of the current position of the international regulatory agencies must be considered an urgent matter of public health.” This recommendation is due to the study’s findings that aspartame has carcinogenic effects. (8)
This study found that aspartame may impair memory performance and increase oxidative stress in the brain. In addition, if you are pregnant or nursing, avoid this dangerous artificial sweetener at all costs. A recent study points to alarming news for women who consume artificial sweeteners during pregnancy or while breastfeeding. It appears that aspartame, in particular, can predispose babies to metabolic syndrome disorders, and obesity, later in life. (9)
Common side effects of aspartame include headaches, migraines, mood disorders, dizziness and episodes of mania. Comprising phenylalanine, aspartic acid and methanol, these substances can stay in the liver, kidneys and brain for quite some time. 2. Sucralose (Splenda)
Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. However, in reality, it’s a chlorinated sucrose derivative. Yes, chlorine, one of the most toxic chemicals on the planet! Sucralose was originally found through the development of a new insecticide compound and wasn’t originally intended to be consumed.
At 600 times sweeter than sugar, it’s easy to see how the use of sucralose, or Splenda(!), can contribute to an addiction for overly sweet foods and drinks. In June 2014, the Center for Science in the Public Interest placed Splenda in its “caution” category, pending a review of a medical study that found it could be linked to leukemia in mice.
A study published in the Journal of Toxicology and Environmental Health found that cooking with sucralose at high temperatures can generate dangerous chloropropanols – a toxic class of compounds. Human and rodent studies demonstrate that sucralose may alter glucose, insulin and glucagon-like peptide 1 levels. Last but not least, it isn’t biologically inert, meaning that it can be metabolized and have a toxic effect on the body. (10)
3. Acesulfame K (ACE, ACE K, Sunette, Sweet One, Sweet ‘N Safe)
Composed of a potassium salt that contains methylene chloride, Acesulfame K is routinely found in sugar-free chewing gum, alcoholic beverages, candies and even sweetened yogurts. It’s often used in combination with aspartame and other noncaloric sweeteners.
ACE K has undergone the least amount of scientific scrutiny even though long-term exposure to methylene chloride, a main chemical component, has been shown to cause nausea, mood problems, possibly some types of cancer, impaired liver and kidney function, problems with eyesight, and perhaps even autism. (11)
In addition to sweetening foods, it’s becoming increasingly popular as a “flavor enhancer.” ACE K is heat-stable and routinely found in highly processed foods and baked goods. The human body can’t break it down, and it’s believed to negatively affect the metabolism. 4. Saccharin (Sweet ‘N Low)
In the 1970s, saccharin and other sulfa-based sweeteners were believed to possibly cause bladder cancer, and it was required to carry the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.” (12)
The FDA removed this warning, but many studies continue to link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer. (13) 5. Xylitol (Erythritol, Maltitol, Mannitol, Sorbitol and other sugar alcohols that end in –itol)
Sugar alcohols aren’t absorbed well by the body and cause an allergic reaction for those who have a sensitivity to it. In addition, it has gastrointestinal side effects that include bloating, gas, cramping and diarrhea. Its laxative effect is so pronounced that it’s actually part of the chemical makeup for many over-the-counter laxatives.
Even though these sweeteners have been on the market for decades, pregnant and breastfeeding women should select a natural sweetener instead. WebMD states: “Not enough is known about the use of xylitol during pregnancy and breast feeding. Stay on the safe side and avoid use.” (14)
Special note to dog owners: Sugar alcohol-based artificial sweeteners are a life-threatening toxin to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around. (15)
Healthy Alternatives to Artificial Sweeteners
So, what are your options when you have a sweet tooth? All natural sweeteners — including maple syrup, coconut sugar, stevia, fruit purees and raw honey — are great, healthy substitutions. Keep packets of stevia with you so you don’t have to resort to artificial sweeteners provided by restaurants and cafes.
Start working to retrain your palette to enjoy the natural sweetness of foods, not added sweeteners. Try adding other flavors like tangy, tart, warm and savory to please your palette. For example, vanilla, cocoa, licorice, nutmeg and cinnamon enhance the flavor of foods, so you need less sweetness.
When you crave a sweet drink, try homemade infused waters or even my Watermelon Agua Fresca. It’s a light, sparkly and refreshing drink packed with nutrients and natural sweeteners. Start sweetening your ice tea with honey, coconut sugar or even maple syrup for a twist.
For a special (and healthful) treat, try my Peppermint Patties sweetened with honey and packed with all the health benefits of coconut oil. Be creative and experiment with new foods, healthy sweeteners and added flavors that keep you satisfied.
America’s obesity epidemic continues to grow, and it coincides with an increase in the widespread use of non-nutritive artificial sweeteners including aspartame, sucralose, saccharin and sugar alcohols.
Research shows that artificial sweeteners don’t satiate you the way real foods do. Instead, you end up feeling less satisfied and more prone to eating and drinking more, resulting in weight gain, in addition to potentially suffering dangerous side effects associated with artificial sweeteners. (16)
While I truly believe that everyone should avoid artificial sweeteners, it’s particularly important for children and women who are pregnant or breastfeeding to refrain from these sweeteners. The risk is simply too great.
10 Antinutrients to Get Out of Your Diet … and Life
Are you confused about what antinutrients are, where they’re found and if they’re actually a real threat?
Antinutrients are natural or synthetic compounds found in a variety of foods — especially grains, beans, legumes and nuts — that interfere with the absorption of vitamins, minerals and other nutrients. They can even get in the way of the digestive enzymes, which are key for proper absorption. Antinutrients can also be found in plant roots, vegetables, leaves and fruits, although these are at much lower levels and usually have benefits as opposed to mostly harmful effects.
Many different types of “seed” foods contain antinutrients like phytic acid, leptins and saponins naturally, including some that you probably don’t even realize are seeds (for example, all grains are really the seeds of cereal grasses). The reason they contain these compounds that bind to vitamins and minerals, making them unabsorbable, is largely as a defense mechanism. Their antinutrients help repel pests, bugs and other predators so the seeds are able to live on and reproduce.
The good news? Not all antinutrients are bad, first off, and secondly, you can help lower the content of the kinds that are.
Polyphenols, for example, are a type of antinutrient that can actually be beneficial (when eaten in appropriate doses), so it’s not always cut-and-dry as to the types we should avoid. This is the same case as with flavonoids, another group of antinutrients found in “healthy” sources, including tea, coffee, wine and certain other whole plant foods. Unfortunately, even positive antinutrients can inhibit mineral absorption to some degree but are relatively harmless (and even beneficial) as long as you don’t overconsume them.
Just keep in mind, in sensitive individuals and when eaten in very high concentrations, even “good antinutrients” can inhibit digestion of copper, iron, zinc and vitamin B1, along with enzymes, proteins and starches found in plant foods. It all depends on someone’s unique reaction, so it’s key that you tune in to your own reactions to different foods so you can adjust your diet accordingly.
How to Reduce Antinutrients in Your Body
When it comes to lowering the content of “bad” antinutrients that are more harmful than beneficial, here’s what you need to know: When you sproutfoods that contain antinutrients, the concentration of the antinutrients usually goes way down.
The same can happen when fermenting foods, which produces incredibly beneficial probiotic foods. Soaking, sprouting and fermenting are the simple and time-honored practices of germinating seeds — whether seeds from grains, nuts, beans or legumes — so that they’re easier to digest and your body can access their full nutritional profile.
Research shows that unsprouted grains have lower protein content, deficiency of certain essential amino acids, lower protein and starch availabilities, and the presence of certain antinutrients when compared to seeds that have been sprouted.
Sprouting foods that contain antinutrients (or cooking them in the case of most vegetables) increases absorption of beneficial vitamin B12, iron, phosphorus, magnesium and zinc, plus it makes the food easier on digestion; decreases risk of allergic reactions; and releases more vitamins, amino acids and fiber from within the seeds. While sprouted grains and other nutrient-blocking seeds won’t be completely free from all antinutrients after soaking and sprouting, it’s a much better option than eating them unsoaked.
10 Antinutrients to Avoid
Due to the potential for contributing to deficiencies and causing digestive distress for a high percentage of people, here are 10 antinutrients to try and eliminate from your diet as much as possible:
1. Phytic Acid (Also Called Phytate)
This is probably the most well-known antinutrient that’s found in grains and legumes and interferes with the absorption of minerals. Phytic acid can unfortunately lock up high percentages of phosphorus, calcium, copper, iron, magnesium and zinc. Some research shows that up 80 percent of phosphorous found in high-phosphorus foods like pumpkin or sunflower seeds, along with 80 percent of zinc found in high-zinc foods like cashews and chickpeas, might be blocked by phytate. The same can be said for about 40 percent of magnesium-rich foods.
At the same time, it interferes with calcium and iron absorption, which raises the risk for problems like anemia (which emanates from an iron deficiency) and bone loss. On the other hand, eating foods rich in vitamin C, like leafy green vegetables or citrus fruits, can counteract phytate and increase iron absorption. And foods rich in vitamin A like sweet potatoes or berries can also help improve iron absorption.
Another very problematic component to phytic acid is that it inhibits certain essential digestive enzymes called amylase, trypsin and pepsin. Amaylase breaks down starch, while both pepsin and trypsin are needed to break down protein.
2. Gluten
Known to be one of the most difficult-to-digest plant proteins, gluten is an enzyme inhibitor that has become notorious for causing gastrointestinal distress. Not only can gluten cause digestive problems, but it can contribute to leaky gut syndrome or autoimmune disease, allergic reactions, and cognitive problems as well. Gluten sensitivity is classified as a group of symptoms related to negative reactions to the gluten protein found in all wheat, rye and barley plants.
The severe form of gluten sensitivity, a true allergy to gluten, is celiac’s disease — but gluten can also cause other less severe symptoms in a much larger percentage of people, including joint pain, headaches, fatigue and poor memory.
3. Tannins
Tannins are a type of enzyme inhibitor that prevent adequate digestion and can cause protein deficiency and gastrointestinal problems. Because we need enzymes to properly metabolize food and usher nutrients to our cells, molecules that inhibit enzymes can cause bloating, diarrhea, constipation and other GI issues.
4. Oxalates
Similar to tannins, oxalates are found in the highest quantities in sesame seeds, soybeans, and black and brown varieties of millet. The presence of these antinutrients makes plant (especially legumes) proteins of “poor quality,” according to research done on absorbability of plant amino acids.
5. Lectins
Lectins are found in high quantities in beans and wheat, which as mentioned earlier reduce nutrient absorption and can cause indigestion, bloating and gas for many people. One of the most nutritionally important features of plant lectins is their ability to survive digestion by the gastrointestinal tract, which means they can penetrate cells lining the digestive tract and cause a loss of gut epithelial cells, damage the membranes of the epithelium lining, interfere with nutrient digestion and absorption, stimulate shifts in the bacterial flora, and trigger autoimmune reactions.
Lectins can cause GI upset similar to classical food poisoning and immune responses like joint pain and rashes. Improperly prepared raw grains, dairy and legumes like peanuts, and soybeans have especially high lectin levels.
6. Saponins
Similar to lectins, saponins affect the gastrointestinal lining, contributing to leaky gut syndrome and autoimmune disorders. They’re particularly resistant to digestion by humans and have the ability to enter the bloodstream and trigger immune responses.
7. Trypsin Inhibitors
Trypsin and chymotrypsin inhibitors are found in most grain-containing products, including cereals, porridge, breads and even baby foods. They seem to be degraded well by heat processing and cooking but can still cause problems like mineral deficiencies for young infants, children and anyone with reduced pancreatic function.
8. Isoflavaones
These are a type of polyphenolic antinutrient found in highest levels in soybeans that might cause hormonal changes and contribute to digestive issues. In smaller does and when beans have been properly prepared, this can also be beneficial, but it’s usually recommended to avoid soybeans because isoflavones are capable of exerting estrogen-like effects. For this reason, they’re classified as phytoestrogens and considered endocrine disruptors— plant-derived compounds with estrogenic activity that might result in harmful changes in hormone levels.
9. Solanine
Found in nightshade vegetables like eggplant, peppers and tomatoes, this is actually a beneficial antinutrient in most cases. But in high levels and in those sensitive to eating nightshades, it can cause “poisoning” and symptoms like nausea, diarrhea, vomiting, stomach cramps, burning of the throat, headaches and dizziness.
10. Chaconine
Found in corn and plants of the Solanaceae family, including potatoes, this compound is beneficial when eaten in small doses because it has antifungal properties, but in some people it’s capable of causing digestive issues, especially when uncooked and eaten in high amounts.
Root vegetables have been a staple in many South American and Asian diets for thousands of years. In fact, records show that certain root veggies like sweet potatoes were an important ingredient in folk medicine over 5,000 years ago, and they’ve supported undernourished populations around the world ever since.
Today, strong evidence exists that some of the vital nutrients found in many root vegetables — including vitamin A, vitamin C, potassium, magnesium and dietary fiber — can help fight cancer, diabetes, obesity, and inflammatory-based disorders like heart disease and arthritis.
When it comes to replacing grains in your diet with root vegetables, there are many benefits. First off, all root vegetables are naturally gluten-free, while many grains (especially the most popular kinds like wheat) are not. Gluten causes digestive issues and even autoimmune reactions in many people, whether they realize it or not.
Root vegetables are truly natural, unadulterated sources of complex carbohydrates, antioxidants and important nutrients. Plus, they tend to be lower in calories, have a lower glycemic index load, and cause less digestive or inflammatory issues than many grains do. While their exact nutrition content differs between various types, most root veggies have about 50–100 calories per ½-cup cooked serving and three or more grams of fiber. This makes them a nutrient-dense choice and a preferred way to add starch and sweetness to your diet naturally.
8Benefits of Root Vegetables
1. Provide Complex Carbs and Starch
While the average person consumes way more carbohydrates than may actually be beneficial, most people still feel and operate their best when they consume a certain moderate level of carbs from natural sources. Starchy root vegetables are a great way to obtain fiber and nutrients along with some complex carbs and relatively little sugar. This especially applies if you’re an athlete, child, someone looking to gain weight or if you exercise a lot. Starchy veggies also help to fulfill “carb cravings” or a sweet tooth without bombarding your body with sugar and inflammatory refined grains.
2. High in Fiber
Although they contain some natural sugars in the form of starch, root veggies are high in fiber and therefore they’re still mostly considered low glycemic index foods that are absorbed relatively slowly. High-fiber foods stay in your digestive tract longer, and in the process they keep you full.
Part of their fiber also holds valuable polysaccharides, which are found in plant foods and shown to exhibit multiple biological activities, including anticarcinogenic, anticoagulant, immune-stimulating and antioxidant effects. A high-fiber diet not only helps prevent inflammation and disease formation, but it also works wonders for helping with digestion and preventing IBS or naturally relieving constipation.
While many grains, especially refined grains and flour products that are low in fiber, are considered “fast carbs” that spike blood sugar abruptly, root veggies are known for being “slower-burning carbs.” According to many large studies, like one that appeared in the European Journal of Clinical Nutrition in 2012, higher root vegetable intake is even associated with a reduced risk for diabetes.
3. Good Source of Vitamins A and C
Root vegetables are some of the best sources of carotenoid antioxidants and vitamin A and C in the world. Beta-carotene, a precursor to active vitamin A, is found in high quantities in sweet potatoes, carrots, beets and other root vegetables and is crucial for lowering inflammation, protecting skin and eye health, and fighting free radical damage. Both vitamin A and vitamin C foods benefit the immune system by lowering inflammation that is at the root of most chronic diseases like cancer and heart disease.
There are two types of vitamin A that we acquire from foods. The type found in root veggies and other colorful fruits and vegetables is called “pro vitamin A,” a type of carotenoid antioxidant that is converted to retinol by the body after the food is ingested. Beta-carotene, a type of carotenoid found primarily in plants, needs to first be converted to active vitamin A in order to be utilized by the body.
4. Can Help You Lose Weight
One of the secrets to losing weight fast and easily? Up your fiber intake. While you might be hesitant to include more root vegetables in your diet because they’re starchy and higher in carbs than other veggies, their fiber can actually help you lose weight because it fills you up. Compared to grains, most root vegetables are lower in calories and lower on the glycemic index, which means they won’t spike your blood sugar as quickly or drastically.
The fiber in starchy veggies slows down the release of glucose (sugar), which is important for energy and insulin balance. Starchy vegetables eaten with a balanced meal can help control appetite and delay hunger cues, which is important for weight management, fighting cravings and reducing the risk of insulin resistance.
5. Help Maintain Healthy Skin and Eyes
If you want healthy, glowing skin, consider eating more root vegetables; many are packed with beta-carotene and vitamin C that helps build and defend skin cells. A high content of beta-carotene is used to convert vitamin A in your body that triggers DNA to produce new skin cells.
Beta-carotene also helps reverse free radical damage, which can lead to age-related eye disorders, sun spots or wrinkles, UV damage, and potentially skin cancer. In fact, a diet high in vitamin A and vitamin C can act like a natural treatment for macular degeneration, cataracts, glaucoma and skin cancer.
6. Contain Anticancer Antioxidants
You might not think of things like potatoes and turnips as high-antioxidant foods, but they definitely are. Many root vegetables are a great source of antioxidant flavonoids, which are actually responsible for some of their deep colors — like the orange of sweet potatoes or purple of beets.
Considered to be alkalizing and anti-inflammatory foods, nearly all root veggies supply carotenoid antioxidants like lutein and zeaxanthin — but that’s not all. Purple sweet potatoes contain the antioxidant anthocyanins, which has been shown to preserve cognitive function and stop oxidative damage and degeneration of the brain. And beets contain betalains, which are highly anti-inflammatory.
7. Help Lower Cholesterol and Improve Heart Health
A high-fiber diet filled with whole foods containing both soluble and insoluble fibers is key for heart health and balanced cholesterol and triglyceride levels. Eating fiber is a way to naturally lower cholesterol because it binds to cholesterol particles and helps carry them out of the body. This means cholesterol is less able to form sticky plaque buildup in arteries, which can raise the risk of heart disease, heart attacks or strokes. Many root vegetables also are potassium-rich foods, which is beneficial for healthy blood pressure, nerve signaling and fluid balance.
A 2009 study published in the Journal of Diabetes Science Technology found that a Paleolithic-type diet improved both cardiovascular risk factors and glycemic control when compared to a standard diet or even “diabetes diet.” While the paleo diet included root vegetables, it did not include any type of grains. The results showed that the group following the Paleolithic diet for three months experienced statistically significant lower mean values of hemoglobin A1c, triglycerides, diastolic blood pressure, weight, body mass index and waist circumference.
8. Help Fight Cancer and Cognitive Disorders
Vitamin A found in many root vegetables has been correlated with better brain function, cognitive health and cancer protection. Inflammation and oxidative stress are two primary causes of cancer formation, but vitamin A, vitamin C and other antioxidants can act like natural cancer treatments and help lower the body’s inflammatory responses.
This means better protection against a dangerous overreaction to things like a poor diet, exercise, UV light, pollution and environmental toxicity. Reduced levels of inflammation are also correlated with a lower risk for neurodegenerative diseases like Alzheimer’s disease, dementia and Parkinson’s disease.
10 Healthiest Root Vegetables
1. Sweet Potatoes/Yams
These are probably most people’s top pick for a tasty root vegetable that has so many uses. Sweet potato benefits include a very high supply of vitamin A (they’re one of the best sources on Earth), potassium, vitamin B5 and vitamin C — in addition to fiber and slow-absorbing starch. Even though they’re called “sweet,” they’re actually lower on the glycemic index than regular white potatoes and help stabilize blood sugar better.
What’s the difference between yams and sweet potatoes? Sweet potatoes are lower in calories and higher in antioxidants, but yams contain higher levels of potassium. They have a similar taste and texture, so both make great choices.
2. Russet or Yukon (White) Potatoes
White potatoes might get a bad rap, but the truth is they do provide plenty of antioxidants and nutrients. Potato nutrition benefits include being a very high source of potassium, which is important for building strong bones and supporting heart health. In fact, potatoes can help lower your risk for dangerously low potassium even more than bananas and sweet potatoes. They have about 20 percent or more of your daily potassium in every potato.
White potatoes also contain a good dose of manganese — about 22 percent of your daily value in one potato — which is important for bone and nerve health. To preserve their potassium and other nutrients best, eat the skins and only lightly cook them — which means no deep-fried French fries!
3. Carrots
Carrots are one of the most popular veggies worldwide and can be eaten raw, cooked or juiced. Carrots and carrot juice get their signature orange color from antioxidants called carotenoids, which are known for protecting the eyes and skin. They also supply lycopene, lutein and zeaxanthin antioxidants. In addition to high levels of vitamin A, carrots also provide a good dose of vitamins C, D, E and K — plus magnesium, potassium and calcium.
4. Parsnips
As a member of the same plant family as carrots, parsley and celery, parsnips have a lot of the same benefits of celery, carrots and parsley. They’re a great source of dietary fiber, folate, potassium and vitamin C. About 1/2 cup of cooked parsnips provides three grams of dietary fiber, about 12 percent of the fiber you need daily. A high percentage of parsnips’ fiber is soluble, which is linked to a decreased risk of diabetes and high blood cholesterol. This same size serving also provides about 11 percent of your daily folate, which is important for energy, metabolism, nervous system health, synthesis of DNA and red blood cells formation.
5. Beets
Beet benefits are plentiful. Some evidence shows that beets can enhance your endurance during athletic performance and help you recover from exercise better. Beets naturally contain nitrates, which the body easily uses for muscle recovery, improved circulation, lower inflammation and increased physical performance.
Studies show that supplementing with the type of nitrates found in beets allows athletes to shave minutes off of their race times and experience less bodily stress from the exercise. Beets also naturally alkalize and detoxify the body, support hormonal health, and provide high levels of phytonutrients called betalains.
6. Turnips
Turnips are a member of the cruciferous family of vegetables, so they’re related to cancer-fighting veggies like broccoli, collard greens, cabbage, kale and Brussels sprouts. Like other cruciferous foods, turnips and turnip greens nutrition contain a type of phytonutrients called indoles that are known to reduce your risk for cancer, especially of the prostate, lungs, stomach and colon. High in calcium, magnesium and potassium, they’re also a heart-healthy food that supports balanced blood pressure, cholesterol and triglycerides.
7. Rutabaga
Rutabagas are essentially a cross between cabbage and turnips, so they provide many of the same benefits. They’re high in fiber and a great source of vitamin C, with about 47 percent of your recommend daily intake. Additionally, they’re a high source of zinc, which plays a role in immune health, brain function, mood regulation, metabolism and protection from physiological stress, and help fight zinc deficiency. With a similar taste to turnips and white potatoes, they come out great when roasted and caramelized.
8. Butternut Squash
With a high supply of beta-carotene, butternut squash not only tastes great, but it’s a cancer defender and immune system booster. Generally speaking, the darker the orange hue of vegetables, the higher the content of beta-carotene.
Like other carotenoids, beta-carotene can help turn up communication between cells that destroy cancerous tumor growth and promote lower levels of toxicity. Butternut squash tastes great roasted but can also work in baked goods to take place of sugar or excess butter and dairy.
9. Winter Squash
Just like closely related butternut squash, winter squash provides protective antioxidants, including alpha-carotene, beta-carotene, lutein, zeaxanthin and beta-cryptoxanthin. These are considered essential for eye health and preserving vision into old age since they protect the cornea, macula and retina from damage.
Winter and butternut squashes both have high starch contents, which means they contain polysaccharides found in their cell walls. These polysaccharides include pectins and other starch-related components that have antioxidant, anti-inflammatory and antidiabetic properties.
10. Jerusalem Artichokes
An extremely good source of fiber, every one-cup serving of cooked Jerusalem artichokes (also called “sunchokes”) provides 10 grams of fiber, in addition to three grams of protein and just 100 calories. They’re also a great source of vitamin A (with about 25 percent of your daily needs in every serving), plus iron and potassium. In fact, as one of the highest plant sources of iron with 28 percent of your needs, Jerusalem artichokes combat iron deficiency and are a great way to support nerve health, red blood cell formation, anemia prevention and a healthy metabolism.
Preheat oven to 400 degrees F. Toss the sweet potatoes and beets with coconut oil and season with salt and pepper. Place on a baking sheet and bake for 25–30 minutes.
In a skillet over medium heat, add the turkey bacon and cook until bacon is crispy. Add the onions and season with salt. Cook until onions caramelize. Add the sweet potatoes and beets to the pan and stir, cooking for another 5 minutes.
While they offer a load of benefits, portion control is still important when it comes to root vegetables, especially if you’re struggling to reach and maintain a healthy weight, stabilize blood sugar, reduce overall sugar in your diet, or reverse and treat diabetes.
How much is the right amount for you? This depends a lot on your individual needs, body type, metabolism and level of physical activity. For example, people who exercise often can get away with eating more carbohydrates in general than people who are more sedentary. I recommend one to two small servings of various root vegetables a day and see how your body responds. Each serving should be about ½ cup cooked. As part of an otherwise balanced diet with healthy amounts of quality protein, fat and non-starchy veggies, this amount shouldn’t cause gain weight for most people and will provide a good course of nutrients.
Butternut Squash Nutrition Benefits Bones, Immunity, Energy & More
Sometimes, the best foods are underrated, but I hope that’s not the case when it comes to butternut squash. This creamy food hasn’t been around long, but it’s quickly become an incredibly common (rightfully so!) part of many healthy diet routines thanks to all the wonderful things butternut squash nutrition provides. Why is this such a good thing? Could it be perhaps because butternut squash has enough vitamin A in just one serving to cover your entire day? Maybe it’s because butternut squash nutrition can help you lose weight, prevent cancer and even avoid catching a cold. All of these reasons (and many more) are great reasons to incorporate butternut squash into your diet — and lest we forget, it also tastes great. So try out some of my favorite butternut squash recipes and get some of the amazing benefits of butternut squash nutrition I outline below.
Butternut Squash Nutrition Facts
Butternut squash is part of the Cucurbita family of fruits, specifically known as one of the six varieties of Cucurbita moschata. In parts of the world like New Zealand and Australia, it’s more commonly referred to as butternut pumpkin or gramma. All of the fruits in the Cucurbita family tend to be high in essential nutrients, and butternut squash is no different than its sisters, such as spaghetti squash and various gourd varieties. Although it’s botanically a fruit, it functions in food preparation more like a vegetable. The incredible nutritional value of butternut squash is difficult to overstate. With over four times the recommended daily value of vitamin A in just one serving, over half the recommended intake of vitamin C, and an impressive list of other vitamins and minerals, I highly recommend using this as a staple in your home. One serving of butternut squash (about 205 grams) contains about: (1)
1. High in Antioxidants Although butternut squash has been around just over half a century, one of the most well-known benefits of butternut squash nutrition is its high antioxidant load. Researchers even recommend it as a high-antioxidant food that may be used in the medical community as a natural treatment for oxidative stress. (2) You’ve probably heard the word “antioxidant” a lot in terms of various healthy foods, but why exactly are these qualities so important to your overall health? Antioxidants are free radical scavengers. Free radicals are compounds that are created by various bodily functions. They may also enter the body through various means, including exposure to certain chemicals, the sun or processed food products. In the body of someone eating a balanced, healthy diet, free radicals perform their normal functions, and any negative impact they may have is overwhelmed by antioxidants. However, if your diet is full of empty calories and dangerous chemicals, you often spend too much time in the sun, and/or you expose your body to chemicals through cosmetics and other endocrine disruptors, the free radicals in your body may cause oxidative stress. Damage by oxidative stress is linked to a large number of diseases and strongly associated with cancer. (3) The moral of this story? Fill your diet with antioxidants, like the ones in butternut squash. Antioxidants fall into various categories, and some found in butternut squash include three different carotenoids. (4) These nutrients are fat-soluble antioxidants, meaning that they’re most efficiently absorbed into the body when accompanied by fat sources, such as avocado or olive oil. Butternut squash contains a massive amount of vitamin A, the source of the incredible antioxidants beta-carotene, alpha-carotene and beta-cryptoxanthin, which are linked to a reduction in inflammation and prevention of specific cancers. One reason it’s important to get the recommended amount of vitamin A (and more) from your food, rather than supplements, is that vitamin A can be toxic when consumed in supplements in too high a quantity. However, dietary vitamin A isn’t toxic, because your body absorbs and uses only what it needs. Another beneficial antioxidant-related nutrient in butternut squash is manganese, which aids in the enzyme reactions of various antioxidants. Animals deficient in manganese show a low function of superoxide dismutase, which is one of the most powerful antioxidants in the human body, sometimes referred to as the “primary” or “master” antioxidant. 2. Boosts Immune System and Reduces Inflammation Aren’t you glad butternut squash contains so much beta-carotene? You should be. The beta-carotene in this creamy fruit promotes immune responses and helps you fight illness and disease. (5) Vitamin A is also responsible for the immune-boosting power of butternut squash nutrition. While it has the ability to fight scary diseases like cancer and autoimmune disorders, it can also help prevent the common cold and other infections. Part of how it protects against such a large number of infections and diseases is because vitamin A reduces inflammation, which is at the root of most diseases. In fact, inflammation is generally caused by an overactive immune system that attacks more than it should. Keep your immune system in balance, and reduce inflammation by eating foods high in vitamin A. The vital nutrients don’t stop there. Butternut squash also contains high amounts of vitamin C, another common immune system booster that not only helps prevent and treat colds, but also lessens or inhibits the development of more serious conditions from common infections, such as pneumonia and lung infections. 3. Helps Prevent and Fight Certain Cancers Most superfoods are also cancer-fighting foods or have cancer prevention qualities, and butternut squash is no exception. That’s because the best way to reduce your risk of cancer is to fuel your body with nutrients that keep it healthy and able to fight infection and disease. One protein found in butternut squash has been found to inhibit the growth of melanoma (skin cancer) cells, making it a potentially potent anticancer agent. (6) Additionally, the vitamin C content found in butternut squash nutrition may be useful in treating lung and ovarian cancers, as well as helping chemotherapy drugs target cancer cells more effectively without damaging other cells as much.
4. Keeps Bones Healthy Butternut squash can also help you maintain strong, healthy bones. The high potassium content in this fruit is an important part of having stronger bones, as high levels of potassium are associated with denser bones, even in postmenopausal women and older men, both of whom often have more brittle bones and are at a higher risk of osteoporosis. The manganese in butternut squash is also beneficial for bone health and prevention of osteoporosis, especially in women who have undergone menopause. 5. Improves Physical Performance and Reduces Fatigue Do you experience regular fatigue? Would you like to operate at peak physical performance? If your answer to either of these is “yes,” butternut squash nutrition may be a partial answer to your desires. Researchers in Taiwan found that Cucurbita moschata was effective in a mice model in decreasing fatigue and increasing the exercise performance of the mice in the study. (7) Vitamin C is also helpful in physical performance, as it increases the oxygen your body absorbs from the air you breathe when eaten/taken in conjunction with physical exertion. Stocking up on vitamin C foods is one of the ways to prevent upper respiratory infections that often follow heavy physical activity, such as running a marathon. 6. Aids in Weight Loss To reach and/or maintain a healthy weight, your diet should be full of foods that are stocked with nutrients without overwhelming your body with calories — like butternut squash. One serving contains just 82 calories, making it a welcome addition to many meals that won’t make you feel guilty later. However, the low calories in butternut squash are only the beginning. One 2012 study, following up on initial research, found that an extract from Cucurbita moschata has very effective anti-obesity qualities. It impacts a variety of cellular processes, including the formation of fat known as lipogenesis. Essentially, this extract stops the body from producing new fat to store. (8) There is also a small body of preliminary research that suggests manganese intake can help reduce the weight of obese or overweight individuals, especially when consumed along with potassium (also found in butternut squash) and other supportive nutrients. Scheduling a menu and consuming good foods in place of processed, unhealthy ones are two of the ways you can lose weight fast (and naturally). Especially with its fat-fighting qualities, butternut squash should be a go-to option on your list of life-giving foods. 7. Reduces Symptoms of PMS Did you know that most of the foods women typically consume during and before their periods actually make PMS symptoms worse? This is especially true for things that contain sugar, alcohol and caffeine. However, there are some great options that you can add to your diet to reduce symptoms of PMS without drugs like Midol, which may effectively relieve symptoms but also contain the possibility of dangerous and severe side effects in some people. One such natural PMS treatment is butternut squash. For example, women with low levels of manganese experience more severe pain and mood PMS symptoms, which the dietary manganese in butternut squash may help offset. (9) The potassium in butternut squash nutrition also helps prevent and alleviate muscle cramps (not limited only to PMS). Other PMS-fighting nutrients found in butternut squash include vitamins K and E.
Butternut Squash Nutrition History and Interesting Facts
Although it’s now a well-known fruit, butternut squash has only been around since the 1940s. The earliest documented butternut squash originated in Waltham, Mass., and was purportedly developed by Charles A. Leggett, an insurance agent who “fell into” farming when his doctor insisted he spend more time outdoors. According to his wife, Dorothy, Leggett began farming corn but found it difficult and less financially substantial in the already saturated market. Eventually, he began farming squash. Charles found the gooseneck squash and Hubbard squash to combine to make a more conveniently shaped and sized squash. When asked what he wanted to call it, Leggett said it was “smooth as butter and sweet as a nut,” leading to its new title as the butternut squash.
How to Select, Prepare and Cook Butternut Squash
Typically, butternut squash is available fresh in the U.S. during September and October, but it’s available year-round most of the time as an imported fruit. When selecting, look for a solid beige color skin without bruising or damage marks. Brown spots or large nicks along the surface may allow bacteria to enter the squash, so avoid options that look damaged in some way. You can keep it in your kitchen outside of the refrigerator, but be sure to place it in an area without direct sunlight, as sunlight speeds up the process of degradation. Butternut squash is most often roasted, but you can prepare it in a variety of ways. Generally, it’s cut into cubes before cooking. Preparing the squash in this way isn’t very difficult but does involve a few steps. First, cut the top and bottom from the squash, then cut the thinner “neck” from the fatter bulb area. Use a sharp peeler or paring knife to remove the thick skin. Out of the bulb, you want to remove the seeds (which can also be roasted, much like pumpkin seeds), then slice the squash into cubes, usually about an inch to an inch and a half in length. Interested in some unique ways to cook your squash? Roasting isn’t the only option. Some recipes call for squash to be steam-baked, boiled, microwaved or baked. The taste of squash is sweet and buttery, somewhat similar to pumpkin.
Potential Side Effects and Caution with Butternut Squash
As with any food product, butternut squash is known to occasionally cause an allergic reaction. The reactions are generally minimal and limited to contact dermatitis or mild swelling around the hands or mouth. One common reaction (although not an allergic one) that people experience when peeling raw butternut squash is a drying and peeling of the skin of the hands. This is not actually dermatitis or any other allergy, but rather the squash’s natural defense mechanism at work. Before it ripens, the internal sap of the butternut squash repairs external damage done to it, such as a bite from an animal or other physical puncture. If you peel butternut squash before it’s fully ripe and experience this, you need to thoroughly wash your hands and use an extra-strength moisturizing lotion. Most likely, a thin layer of skin will peel from the affected portions of your hands, leaving pink, fresh skin behind. To avoid drying your hands out, you should only prepare fully ripened squash. If you aren’t sure if your butternut squash has ripened fully, consider wearing a pair of gloves while peeling and prepping your squash for cooking.
Final Thoughts on Butternut Squash Nutrition
Butternut squash is part of the Cucurbita family, which also includes spaghetti squash and different types of gourds.
Butternut squash nutrition includes many vitamins and minerals that are vital to maintaining premium health, and it only contains 82 calories per serving.
The massive load of antioxidants, anticancer and anti-inflammatory nutrients in butternut squash make it effective in preventing and treating a large variety of health conditions, from the common cold to potentially certain cancers.
There are fat-fighting qualities of butternut squash that make it great for weight loss efforts.
Along with other natural methods, butternut squash can help reduce PMS symptoms.
There are many ways to prepare and cook butternut squash, although it’s generally cubed and roasted.
It’s important to make sure your squash is fully ripened before peeling. If you’re not certain, consider wearing gloves to avoid the internal sap of the squash from drying out your hands.
The common cold is caused by over 200 different viruses that can attack the upper respiratory tract. They are spread in the air from person to person.
People with a depressed immune system or nutrient deficiencies may be more prone to catching colds. Also, common causes of catching a cold include: lack of sleep, emotional stress, mold exposure, unhealthy digestive tract and traveling.
The good news is there are plenty of natural head cold remedies to help you kick your symptoms fast!
Top Foods for Colds
Bone Broth –Contains amino acids and minerals that naturally support immunity. Consume soup made of real bone broth and vegetables. Water – Adequate hydration is the key to flushing out the virus from your system. Try to drink at least 8 ounces every 2 hours. Hot water with lemon, honey, and cinnamon – Helps prevent mucus buildup and keeps you hydrated. Ginger – Make a ginger tea and add raw honey. Garlic and onions – Both of these vegetable help boost immune function and have antibacterial and antiviral properties from a compound they contain allicin.
Foods to Avoid
Sugar – Decreases white blood cells that help fight off infection. Fruit juices – Although orange juice contains some vitamin C, it is not as high in vitamin C as whole fruits or vegetables. If you want to drink juice, dilute it. Conventional Dairy – Pasteurized milk and other dairy products are mucus producing. Fast Food – “Empty calories” that have no nutrients for supporting your immune system and are toxic to the body. Processed grains – Breads, pastas, cereals, wheat products, and white flour products quickly turn into sugar and weaken immunity.
Top 5 Natural Head Cold Remedies
#1 Vitamin C (1,000 mg 3-4x daily)Vitamin C helps with immune system function and boosts white blood cells. #2 Echinacea (1,000 mg 2-3x daily)Can help your body fight off colds, but it is best to take it at the first sign of illness. #3 Elderberry (10 mL daily) It is believed that this elderberry can de-activate the flu virus, reducing symptoms and is high in vitamin C and other immune boosting antioxidants. #4 Oregano Oil (500 mg 2x daily) Oregano oil has a powerful antiviral and anti-bacterial effects. #5 Zinc (50-100 mg daily)Zinc supports immune function and has an antiviral effect. It works best when taken at the first sign of illness. Bonus Remedies:Getting adequate sleep is vitally important in overcoming a cold. Go to bed early and aim for 9-10 hours of sleep. Vitamin D3 5,000 IU 2x daily can help strengthen the immune system.
Essential Oils For Colds
Eucalyptus essential oil can open up the sinuses and lungs helping heal a cold fast. Frankincense essential oil naturally boosts the immune system and oils of oregano and clove are anti-bacterial and anti-viral which can help you kick a cold.
