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Artículos con el tag "cooking"

The Power of Coconut Oil for Cooking

Coconut oil has quickly become a popular cooking ingredient. But why use coconut oil to cook with? Keep reading or if you rather listen I just did a micro-podcast regarding coconut oil. For one, it has a high smoke point and is an excellent choice for sautéing, baking, and roasting. Additionally, it is packed with healthy fats that are beneficial to your health. Let’s explore the health benefits and uses of coconut oil in the kitchen.

The Benefits of Coconut Oil
Coconut oil contains healthy fatty acids that can benefit your body when consumed in moderation. These fats have been linked to helping reduce inflammation and promoting good cholesterol levels, which can help lower your risk for heart disease. Coconut oil is also composed mainly of saturated fats, which can help you maintain a healthy weight as well as reduce inflammation in your body. It also contains lauric acid, which may help support your immune system and increase healthy bacteria in the gut.

The Smoke Point
Another benefit of using coconut oil for cooking is its relatively high smoke point. The smoke point refers to the temperature at which an oil begins to break down and emit smoke — this can affect both the flavor and nutrition of your food. The smoke point of refined coconut oil is 450°F, which is higher than most other cooking oils and makes it ideal for frying or sautéing food at high temperatures without compromising its nutritional value.

Versatility
One of the best things about coconut oil is its versatility. It can be used to replace vegetable oil in almost any recipe – from baking cakes to roasting vegetables – as well as being used as a spread or salad dressing ingredient. Plus, it adds a subtle hint of sweetness that other oils don’t have, making it perfect for sweet treats as well.

If you’re looking for a healthy alternative to vegetable oils when cooking, then consider giving coconut oil a try! Its high smoke point makes it ideal for frying or sautéing foods at high temperatures without losing nutritional value or flavor; it has several health benefits due to its saturated fat content; and best of all, it’s incredibly versatile so you can use it in baking, frying, sautéing, spreading on toast—you name it! Not only will your meals taste great but you’ll also be doing something good for your body with every bite!

Source: https://pubmed.ncbi.nlm.nih.gov/30395784/

This can make you feel full!

Have you heard of Resistant Starch?

If so,?REPLY to this email?and let me know what you eat!!

I want to piggyback off?my post last week?regarding?gut health. I truly believe that I could post weekly about?taking care of the gut?because it is that important.

This could be a?new item to add?to your cooking/feasting arsenal!!

What is resistant starch?

Resistant Starch are resistant to digestion in the small intestine. Therefore, they?do not get absorbed?in the small intestine, but then get?fermented?by the gut bacteria in the large intestine. 1

There are?four different types of resistant starch?and all types of RS are beneficial for health, but they have different effects on your body. 2

Where do we get RS from?

The?richest food sources?are

  • raw potatoes,
  • beans
  • green bananas,
  • plantains,
  • Jerusalem artichokes
  • cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes.

Besides?consuming starchy fruits, vegetables, and foods an easy way to include natural resistant starch in your diet is to?add resistant starch to your foods. Two popular items are:

  • Raw potato starch?has by far the highest content of resistant starch and the lowest glycemic index.
  • Hi-maize?has a uniquely high amount of resistant starch and dietary fiber.

Why add Resistant Starches to your diet? (some reasons)

  • Lowers the blood glucose response to food 3
  • Reduces fasting blood sugar 4
  • Improves insulin sensitivity 5
  • Feeds ?good? bacteria 6
  • Could reduce appetite 7

Who should be careful with Resistant Starches?

  • People with?Small Intestinal Bacterial Overgrowth?(SIBO)-related digestive illnesses such as?GERD, IBS, and Celiac disease, to name a few, would be best served by consuming?lower levels?of resistant starch because it behaves much like fermentable fiber.

Keep in mind the effects of resistant starch?depend on the composition of gut microbiota, which varies among individuals.

Also, consuming?too many?non-digestible carbohydrates like resistant starch may cause stomach discomfort, gas, and diarrhea.

My advice?would be to?start slow with resistant starch?and see how the body reacts/feels after usage.

If you enjoy these emails, come join the free?Private Get Lean Facebook Group?to get more tips!

Have a great day!

Brian

1?J Sci Food Agric.?2015 Aug 15;95(10):1968-78. doi: 10.1002/jsfa.6966. Epub 2014 Nov 21.
2?Adv Nutr. 2013 Nov; 4(6): 587?601.
3?Diabetes Care.?2006 May;29(5):976-81.
4?J Nutr Sci Vitaminol (Tokyo).?2004 Apr;50(2):93-9.
5?The American Journal of Clinical Nutrition, Volume 82, Issue 3, 1 September 2005, Pages 559?567,?https://doi.org/10.1093/ajcn.82.3.559
6?David L. Topping?and?Peter M. Clifton?1 JUL 2001https://doi.org/10.1152/physrev.2001.81.3.1031
7?Nutr J.?2015 Oct 29;14:113. doi: 10.1186/s12937-015-0104-2.

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