Super SWEET and super HEALTHY?!

... Sweeter than sugar ... Can lower blood pressure ... Lowers blood sugar ... Is it natural? ... The sugar of the future? .... 

What is Stevia and why is it so famous?

Stevia is a plant native to South America and like sugar cane, it has the wonderful quality of sweetening what it touches.  Used in Paraguay for centuries as a sweetener by the Guarani natives, in 1900 it was discovered that this little plant was able to sweeten 200 times more than sugar.  

The plant was named Stevia Rebaudiana, able to sweeten more than sugar but without calories or increasing blood sugar and without sugar’s side effects.  Within the Stevia leaf we can find several substances: stevioside and rebaudioside, that are responsible for its sweetness.  

Some studies have shown that steviosides have the ability to lower blood pressure, blood sugar levels and even help reduce tooth decay.  The rebaudioside moreover, proved not to have any effect beyond the sweetness, and thus was considered safe for consumption by any person.  

Thanks to these qualities, Stevia has become a good natural alternative to sugar and synthetic sweeteners on the market.  Whether you suffer from diabetes, are on a low -carb diet or just like to take care of your health, Stevia is the first natural and healthy alternative to eating sweet.

Stevia is heat resistant, so it can be used for cooking, baking and can be mixed with any food without altering its taste.  Since it is much sweeter than sugar, it takes very small amounts to achieve the sweetness you like.

APPROVED FOR HUMAN CONSUMPTION

After reviewing more than 300 studies evaluating the safety of Stevia, in 2006 the World Health Organization (WHO) declared that there is no evidence that Stevia poses a health risk.  Later, in December 2008, it was authorized in America, and finally in November 2011 in the European community.

If you're interested in trying this new alternative, you can start by buying the sweetener which is a white powder that looks like sugar.  Use it to prepare fruit smoothies, fruit salads and experiment until you find the flavor you like. You can also include it in your baking recipes by replacing half the sugar with Stevia ... there are jams, juices , teas and jellies on the market that can help you gradually decrease sugar and include Stevia without sacrificing the taste of your food.

Nuts: Are they as healthy as everyone says?

 In this week's blog we have invited the expert in nutrition and cardiovascular disease María del Carmen González. She will give us updated, scientific facts about nuts, why they are healthy and how we can take advantage of them. Hope you like it:

How many things have we heard about nuts? "they are high in fat " , "they are miracle makers" , "they cure diseases”... As with many foods, the information we receive is part truth, part urban myth and part tradition. This time I give you scientifically proven facts that many doctors and nutritionists have analyzed.

Nuts are low in simple carbohydrates (sugars)

• Research studies have found that when we eat natural nuts our glucose concentrations (sugar) are more stable. Also, if we eat nuts mixed with foods high in sugar, nuts can dampen the body's response and our blood sugar does not rise as much or as fast.
• Walnuts are rich in nutrients that help lower the risk of heart disease because they contain healthy fat like monounsaturated fatty acids, fiber, antioxidants and minerals.

 

Healthy fatty acid content

• They are a good source of Omega 3, a group of fat that protects the heart. A diet high in omega-3 can reduce inflammation as well as help to lower triglycerides and cholesterol among other things.

High in vegetable protein, fiber and minerals

• Nuts also contain copper and magnesium, minerals that protect your heart.
• Since they are high in fiber it helps regulate intestinal transit and helps with constipation.
• This food group is a great ally during pregnancy due to its high content of folic acid, which helps the correct formation of the fetus.
• In the elderly they help prevent osteoporosis.
• Nuts have a high percentage of protein: 100 grams of nuts are equivalent to 100 grams of meat.
• Since they contain small amounts of sodium, they are an excellent product for those who need to watch their salt intake (hypertension and/or diabetes)

As you can see, walnuts are good allies in our diet, remember they are high in calories so I recommend that you include 8-10 nuts in your diet once a day.

See you next week!

References

National Database USDA Nutrient reference standards

http://www.comenuez.org/xoo/modules/tinycontent/index.php?id=18

Çhttp://www.yocondiabetes.com/nutricion/index.php?option=com_content&task=view&id=1825&Itemid=0

http://www.ncbi.nlm.nih.gov/pubmed/20199995

Organic/Eco: healthier o just MORE expensive?

Organic food came some years ago as an expensive and almost exclusive fashion. 

This “new wave” includes foods (fruits, vegetables, dairy, meat), cosmetics and cleaning products. Sold in most supermarkets, these are usually more expensive.

But I wonder: Is it worth paying more for these products? Do they offer benefits that no other food offers? 
Will my food be healthier if I choose them?

Before deciding if they are worth buying, let’s get to know them:Organic farming:

• Cultivates soil taking care of natural resources without using chemicals or genetically modified organisms (such as fertilizer or to control pests).

• Considers the quality of life of the farmer.

• Obtains chemical-free products.

• Maintains soil fertility.

• Respects the environment.

The objectives are to produce healthy food with a higher nutritional quality without chemicals or pesticides, grown with processes that help the earth and its farmers.

One of the most important aspects to consider is that by buying organic products, not only are you giving your family healthier and chemical free food, you are helping to improve the living conditions of farmers and thus benefit everyone involved.

The main differences between conventional and organic farming are:

  

CONVENTIONAL	ORGANIC
Use of chemical fertilizer to boost growth.	Use of natural fertilizers such as compost, to feed soil and crops.
Use of synthetic insecticides to reduce pests and diseases.	Use of natural insecticides, beneficial insects and birds to interrupt pest reproduction to reduce diseases.
Using synthetic herbicides to eliminate unwanted weeds.	Using natural herbicides and crop rotation.
Use of growth hormone in animals to increase growth and medications to prevent disease.	Feeding the animals with organic products and access to open spaces. Balanced diet and clean rooms to prevent diseases.

How to identify them?

Most of these products have green labels that include the words "organic" or "ecological".

It can be very expensive to switch completely towards organic food, if you want to include them I recommend you start with fruits, vegetables and meats, with which you will get the most benefit. 

Also I think in some circumstances you should consider them:

• Feeding children under one year.

• Persons with chronic diseases.

• Pregnant women

Have a great and healthy week!!!

Hard to control your weight? Maybe your portions are not so "normal".

This week I was thinking about those small details that we commit in our diets that lead us to failure. 

Today we will talk about PORTION SIZES.

You can choose the most wonderful diet, internationally proven, the diet of Hollywood stars, you can buy the most exotic food, but if your portion sizes are larger than indicated, everything falls apart.

The concept of a "normal portion" is entirely relative. A portion that is excessive to me may be small for someone else.

 

For example, a serving of meat is equivalent to 30g (the size of the palm of your hand) and it is a common belief that a portion of meat is 150g because that is the amount of a “small” Mc Donald's burger.

To make it simple, in recent years everyday objects have been used as reference for food portion sizes.

A poker chip = one serving of oil, butter, margarine or peanut butter = 45 kcal

A pack of cigarettes = 1 serving of meat (chicken, beef, pork, fish) or cheese = Approx 70 Kcal

A baseball or tennis ball = 1 serving of vegetables (25 kcal) or cereals (75 kcal)

A CD = one serving of breakfast bread (hot cakes, waffles, bagel) = 75-100 kcal

In this way, the next time you make a change in your habits, compare what you call a portion with what it really is and try to adapt to these new quantities. You'll see that your efforts will be well rewarded.

Best of luck!