Tag: health

A bit about Coconut & Coconut Flour

Todays post is all about Coconut and Coconut flour.

Coconut is such a versatile food and available in several different forms. It is becoming increasingly popular in many different diets due to its many health benefits. I use it in many of the recipes shared on this blog – Choc-Orange Slice, Orange & Coconut Cake, Spiced Pumpkin Muffins, Brownies,

First, what is Coconut?

Botanically speaking, a coconut is a fibrous one-seeded drupe. However, when using loose definitions, the coconut can be all three: a fruit, a nut, and a seed.

Coconut is a seed because it is the reproductive part of the tree. However, coconut is also a fruit because it is a fibrous one-seeded drupe. Finally, coconut is a nut because a loose definition of a nut is nothing but a one-seeded ‘fruit’.

It’s all a bit botanically confusing I think.

It’s very versatile.

Coconuts are used for many things ranging from food to cosmetics.  Coconuts are distinct from other fruits because of the large quantity of clear liquid, “coconut water” or “coconut juice” contained inside.

The coconut flesh can be eaten straight from the shell. It is also dried and shredded, toasted or not. The oil and milk derived from it are commonly used in cooking as well as in soaps and cosmetics.

It has many health benefits

As a food, as it’s incredibly rich in vitamins, minerals, and fibre.

Lauric acid is the most important saturated fat provided by coconuts. It lowers the level of bad cholesterol (LDL) in the body and helps keep your arteries clean and healthy.

The liquid or water is not only a delicious and refreshing drink, it is also rich in electrolytes, enzymes, and minerals. Cytokinin, one of the elements found in coconut water, possesses potent anti-carcinogenic and anti-aging properties.

What is Coconut flour?

Dehydrating and finely grinding the coconut flesh after the oil has been extracted, creates the flour. With a slightly sweet, coconut flavour, coconut flour has a fine texture and can be used to substitute plain flour.

Coconut flour can be used to replace up to 1/3 of plain wheat flour in baking recipes, however about an equal amount of extra liquid will also be needed.

Coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron.

MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health.

Coconut flour also contains high levels of fibre, which may help keep blood sugar levels in check. Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream.

Additionally, coconut flour contains small amounts of soluble and other fermentable fibres, which feed the beneficial bacteria in your gut. The combination of fibre may also benefit your digestion. (Sources – http://www.coconutresearchcenter.org/, https://www.healthline.com, https://www.medicalnewstoday.com )

So, try adding a bit of coconut to your cooking. Whether it is desiccated, milk, oil or flour, will have some form of health benefit.

It also tastes nice.

Till the next post,

Live clean n prosper.

All about Soda and Mineral waters

Today I’m writing about Soda and Mineral waters.

I was recently asked if I had read anything about carbonated water being bad for our teeth. I hadn’t, so I thought that this would make a good topic to research and write about.

There are very few scientific studies or research articles on this topic, however I will share what I found.

First, what is soda water?

Soda water or carbonated water (also known as sparkling water) is water containing dissolved carbon dioxide gas. This is either artificially injected under pressure or occurring naturally due to geological processes. Carbonation causes small bubbles to form, giving the water an effervescent quality.

What is mineral water?

Mineral water can be flat or sparkling and contains dissolved minerals such as potassium bicarbonate, sodium bicarbonate, sodium citrate, or potassium sulphate. These occur naturally in some mineral waters but are also commonly added to some manufactured waters.

Do the bubbles affect our teeth?

The School of Dentistry at University of Birmingham, conducted an investigation of mineral waters and soft drinks in relation to dental erosion.

The results concluded that the carbonation of drinks is not an important factor in regards to dental erosion. The main cause of dental erosion is the added sugars found in many carbonated drinks. Unsweetened mineral and soda waters are safe for our teeth.

The carbon dioxide and water actually react chemically to produce carbonic acid. This very weak acid stimulates the same nerve receptors in our mouth activated by spicy condiments, like mustard and horseradish. These nerve receptors create the burning, prickly sensation.

There are in fact some health benefits in drinking soda and mineral waters.

The health benefits
  • Studies suggest that sparkling water may improve swallowing ability by stimulating the nerves responsible for swallowing.
  • Carbonated water can trigger a greater sensation of fullness, which may help you to eat less.
  • The minerals that are in mineral water can be quite beneficial to our health. Minerals such as calcium, magnesium, and potassium, all of which promote blood circulation. Magnesium and calcium also help with building and maintaining strong bones.
  • Soda or mineral water hydrates you just as well as still water. This makes sense, considering that these are just regular waters infused with bubbly carbon gas.
What about Tonic water?

Tonic water is also a carbonated water that contains minerals. However, tonic water also contains quinine, which gives tonic water a bitter taste. However, tonic water is also commonly sweetened with either high-fructose corn syrup or sugar to improve the taste. This makes it the least healthy of the carbonated waters.

(Sources: https://www.healthline.com/, https://science.sciencemag.org/, https://www.sciencedirect.com/, https://www.ncbi.nlm.nih.gov/pubmed/, https://www.webmd.com/)

Well, I hope that this post answers any questions you may have had about carbonated waters.

Till the next post,

Live clean n prosper

Red Wine and Gut Health

Todays post is about how red wine can assist our gut health.

I have written previously about the health benefits of red wine. The good news is, now there is more evidence available.

Drinking a daily glass of red wine not only tastes good to many people, but it’s also good for the bacteria lining your large intestine.

A new Spanish study suggests that sipping about 266ml of Merlot or a low-alcohol red wine changed the mix of good and bad bacteria typically found in the colon in ways that can benefit your health.

 Bacteria and the gut

Bacteria may sound like a bad thing to have in your intestinal tract, but having a balanced mix of them actually helps to digest food, regulate immune function, and produce vitamin K (which plays a key role in helping the blood clot).

Previous research has looked at whether polyphenols in the diet can influence the balance of intestinal bacteria. The latest study sought to explore whether drinking red wine can have a similar effect.

 What are polyphenols?

Polyphenols are helpful plant-based compounds found in a variety of foods and beverages. Besides red grapes, many other fruits and vegetables are rich sources of polyphenols, as are coffee, tea, chocolate, and some nuts.

 The good news

This study found that moderate consumption of red wine resulted in increased production of beneficial gut bacteria. It also had beneficial effects on blood pressure and total cholesterol levels. The study also found that that consuming 100ml of spirits daily can damage gut bacteria, this was due to the ethanol content.

This study revealed that the accompanying substances (polyphenols and tannins) actually provide health benefits, and in fact neutralise the damage caused by the ethanol in the wine.

One important thing to remember: it is best to drink wine with or after food.

The food slows down the absorption allowing the polyphenols and tannins time to exert their health benefits. When drunk on an empty stomach, around 80% of the alcoholic beverage passes into the upper small intestine for absorption. The health benefits will be missed and the ethanol will actually cause damage.

 What about beer?

Although it has not been studied extensively, scientists consider that moderate consumption of beer may have similar health benefits. The antioxidant content of beer is equivalent to that of red wine. However the specific antioxidants are different due to barley and hops containing different flavonoids to grapes.

(Sources – www.australiannaturaltherapistsassociation.com.au, www.sciencedirect.com, www.ncbi.nlm.nih.gov, https://academic.oup.com)

So, enjoy a nice glass of red with your meal for better gut health.

Till the next post, 

Live clean n prosper.