Diwali, also known as the Festival of Lights, is one of India’s most anticipated and celebrated festivals among the Indian diaspora worldwide. It’s a time of joy, togetherness, and exchanging gifts and sweets. However, the traditional way of celebrating Diwali often involves indulging in high-calorie sweets, and oily snacks, which can take a toll on your health. Celebrate the triumph of light over darkness this year with healthier desserts. In this blog, we explore various tips and ideas so you can enjoy Diwali without compromising your well-being.
Balance of Energy Intake and Expenditure
Uncontrolled food intake, especially during the festive season, can lead to increased inflammation, poor digestion, slowed metabolism and weight gain. Thus, ensuring we stay healthy while enjoying our festivals to the hilt is a concern that needs to be addressed during the festive season. Therefore, we are encouraged to practice healthy eating according to the tips for healthy eating. This will help us enjoy the meal during the festive season without compromising our health.
1. Plan your meals
Diwali is synonymous with a happy get-together of friends and family over sumptuous foods and snacks. Eating out, overindulgence in food and lavish meals for guests and families are the most usual ways of spending these holidays together with loved ones. Unlike a usual day, Diwali meals including breakfast, lunch and dinner tend to be high in fat, sugar, salt and refined flour or maida. If the temptations are too much to resist and you end up eating for the better part of the day, restrict your dinner intake. Or if you have a friend’s Diwali dinner party to attend, plan your meals for the day. Keep lunch and breakfast small and light. If it is a lunch you are attending, plan your breakfast and dinner.
2. Intermittent Fasting
Eating food in a window of 8 to 10 hours gives the digestive system and metabolism longer breaks. This allows the body to better handle many of the negative effects of a relatively not-so-healthy diet like rebalancing insulin spikes, detoxifying, reducing inflammation, etc.
3. Focus on fibre-rich food
Limit your intake of fried foods and foods made from refined ingredients. While at a party choose to have salad and stir-fried vegetables instead of fried snacks. Fibre leaves you feeling full without causing you to gain weight. Eating raw or steamed salads in one of the meals is also a good and easy way to keep the system balanced and avoid many of the health-related pitfalls commonly associated with festivals.
4. Enjoy a Diwali snack at evening snack time
Do not have Diwali snacks accompanied by any regular meal (for example sweets with lunch/dinner). You can have it as a small meal (for example as a tea-time snack). Remember, portion control is the key. Avoid munching these snacks or sweets throughout the day.
5. Prefer healthy replacements
You can prefer dry fruits over sweets or fried snacks. You can also experiment with cooking methods. (for example baked Chaklies, roasted chidwa over fried chidwa and date rolls without sugar.)
6. Choose to eat salads
Salads provide our body with fiber. A nutritionist would advise salads to be eaten every day since it is the right way to eat. During Diwali especially, when we eat so much oil and ghee-based food, cleansing the system becomes a necessity. This Diwali, make a conscious choice to include a lot of fiber in your food. When you have guests over for a Diwali feast, serve them lots of tasty and healthy salads as well.
Apart from controlling your food intake during the festive season, it is important to burn calories too. So don’t skip your workout. Give at least half an hour to walk, jog or cycle every day as cardio is the quickest way to burn calories, reset your metabolism and reduce inflammation.
8. Prioritize Mental Health
Amidst the joy and celebration, it’s essential to prioritize your mental health. Diwali can be a stressful time for some due to various reasons, such as family dynamics, financial pressures, or the need to meet social expectations. Take time to relax, meditate, or engage in stress-reduction activities like deep breathing exercises. Ensure that you’re not overextending yourself and have realistic expectations for the festival.
Tips for the Preparation of Healthy Food during Diwali
Instead of using refined oils, use good quality A2 ghee or coconut oil in traditional recipes.
Reduce the sugar content of traditional sweets such as laddoo by using natural sweetening substances such as raisins, cherries or dried apricots. Sweeteners like monkfruit sugar and stevia are also good options.
Fried foods such as Muruku can also be prepared without oil in a microwave oven.
Prepare meals in small serving sizes.
Serve fresh fruits as dessert.
Reduce the serving of sweetened beverages and ensure that flavored water is always available for guests.
Hormones are the body’s chemical messengers, crucial in regulating numerous physiological processes, including metabolism, immune function, mood, and reproductive health. A delicate balance of hormones is essential for overall health, and when this balance is disrupted, various symptoms can manifest, ranging from fatigue to weight gain. The role of diet in maintaining this hormonal equilibrium cannot be overstated; what we eat significantly influences hormone production, regulation, and metabolism.
Importance of Diet in Maintaining Hormonal Balance
Nutrition is a powerful tool in promoting hormonal health. A balanced diet rich in whole foods can support hormonal functions and mitigate the effects of imbalances. Conversely, a diet high in processed foods, sugar, and unhealthy fats can exacerbate hormonal disturbances. Understanding the connection between diet and hormonal health is crucial for optimizing their well-being.
Understanding Hormonal Imbalance
Definition of Hormonal Imbalance
Hormonal imbalance occurs when there is too much or too little hormone in the bloodstream. This can affect various bodily functions, leading to health issues that may be chronic or temporary. Common hormonal imbalances include those related to insulin, cortisol, estrogen, thyroid, and testosterone.
Common Symptoms
Hormonal imbalances can manifest in various symptoms, including:
Fatigue: Often linked to adrenal or thyroid hormone disruptions.
Mood Swings: Imbalances in estrogen and progesterone can affect mood stability.
Weight Gain: Insulin resistance, often related to diet, can lead to weight gain, particularly around the abdomen.
Menstrual Irregularities: Fluctuations in hormone levels can disrupt menstrual cycles.
Sleep Disturbances: Hormones play a crucial role in sleep regulation.
Factors Contributing to Hormonal Imbalance
Several factors can contribute to hormonal imbalances:
Stress: Chronic stress leads to elevated cortisol levels, which can disrupt other hormones.
Lifestyle: Poor sleep, lack of exercise, and sedentary behavior can negatively affect hormonal balance.
Diet: The types of foods consumed have a direct impact on hormone levels and overall health.
Explanation of How Diet Affects Hormone Production and Regulation
Diet plays a pivotal role in hormone production and regulation. Nutrient-dense foods provide the building blocks necessary for hormone synthesis. For instance, fats are essential for producing steroid hormones, while proteins are crucial for the synthesis of peptide hormones. Inadequate nutrition can lead to deficiencies that may trigger hormonal imbalances.
Key Nutrients That Influence Hormones
Omega-3 Fatty Acids: These healthy fats, found in fatty fish and flaxseeds, have been shown to reduce inflammation and support hormonal health. A study published in Nutrition Reviews found that omega-3s can help balance hormones like insulin and cortisol.
Vitamins and Minerals: Essential nutrients such as vitamin D, B vitamins, magnesium, and zinc play critical roles in hormone regulation. For example, a deficiency in vitamin D has been linked to lower testosterone levels in men.
Impact of Processed Foods and Sugar on Hormonal Balance
Processed foods and high sugar intake can wreak havoc on hormonal balance. These foods often contain additives, unhealthy fats, and excessive sugars, leading to insulin resistance, increased inflammation, and disrupted hormone signaling. Research indicates that high sugar consumption is associated with obesity and type 2 diabetes, both of which are linked to an imbalance of insulin and other hormones.
Foods to Avoid for Hormonal Balance
Processed Foods and Their Effects on Hormones
Processed foods often contain preservatives, unhealthy fats, and artificial additives that can disrupt hormonal balance. These foods can lead to inflammation, insulin resistance, and hormonal dysregulation.
Sugar and Its Role in Insulin Resistance
Excessive sugar intake is a major contributor to insulin resistance, which can lead to conditions like polycystic ovary syndrome (PCOS) and type 2 diabetes. According to the American Heart Association, the average American consumes about 77 grams of sugar per day, significantly exceeding the recommended limit of 25 grams for women and 37.5 grams for men (Mozaffarian et al., 2011).
Impact of Unhealthy Fats and Additives
Trans fats and excessive omega-6 fatty acids, often found in fried foods and baked goods, can promote inflammation and disrupt hormonal signalling. Avoiding these fats is essential for maintaining hormonal health.
Effects of Pesticides and Toxins in Food
The presence of pesticides and other toxins in the food supply is a significant concern for hormonal health. Many of these chemicals, including pesticides, herbicides, and heavy metals, are classified as endocrine-disrupting chemicals (EDCs). EDCs interfere with hormone production, metabolism, and signaling, leading to disruptions in the endocrine system. Studies have shown that long-term exposure to these toxins, even in small amounts, can lead to hormonal imbalances, contributing to conditions such as infertility, thyroid disorders, and metabolic issues like obesity and diabetes. Choosing organic and pesticide-free produce, when possible, is essential for minimizing exposure to these harmful substances and supporting overall hormonal balance.
Impact of Hormones in Animal Products
Hormones used in animal agriculture can also affect human hormonal health. Many commercially raised animals are injected with growth hormones or fed hormone-laden feed to increase their size and milk production. When humans consume these animal products, it can disrupt their natural hormonal balance. Research suggests that regular intake of hormone-treated meat and dairy products can increase estrogen levels in the body, potentially contributing to hormone-related conditions like estrogen dominance, which is linked to conditions such as polycystic ovary syndrome (PCOS) and breast cancer. To support hormonal balance, it’s recommended to choose hormone-free or organic animal products.
Foods That Support Hormonal Balance
Whole Foods to Include
Incorporating whole foods into your diet can promote hormonal health. Consider the following:
Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants, they help combat oxidative stress and inflammation.
Healthy Fats: Sources like avocados, nuts, seeds, and olive oil support hormone production.
Lean Proteins: Foods such as chicken, fish, legumes, and eggs provide amino acids vital for hormone synthesis.
Herbs and Supplements That Promote Hormonal Health
Certain herbs and supplements can also support hormonal balance:
Maca Root: Traditionally used to enhance energy and sexual health, maca root may help balance estrogen levels
Ashwagandha: Known for its adaptogenic properties, ashwagandha can help reduce cortisol levels and combat stress
Importance of Balanced Meals and Blood Sugar Management
Maintaining balanced meals that include protein, healthy fats, and complex carbohydrates can help stabilize blood sugar levels, which is crucial for hormonal health. Fluctuating blood sugar can lead to increased insulin levels, contributing to hormonal imbalances. Additionally, balanced meals support optimal thyroid function, as the thyroid hormone plays a vital role in regulating metabolism. Consistent blood sugar levels help prevent excessive stress on the thyroid, which can become overworked when blood sugar spikes and crashes occur. Proper nutrient intake, particularly iodine, selenium, and zinc, also supports healthy thyroid hormone production and overall metabolic balance.
Lifestyle Factors That Affect Hormones
Stress Management Techniques
Stress management is vital for hormonal balance. Techniques such as:
Exercise: Regular physical activity can help reduce cortisol levels and improve insulin sensitivity.
Meditation: Mindfulness and meditation practices have been shown to reduce stress and promote hormonal balance.
Quality Sleep: Ensuring adequate sleep is critical, as hormonal regulation occurs predominantly during sleep.
Importance of Hydration
Proper hydration supports metabolic functions and hormone regulation. Dehydration can lead to elevated cortisol levels and affect overall health. Aim to drink plenty of water throughout the day.
The Role of Physical Activity
Regular physical activity can improve hormonal balance by enhancing insulin sensitivity, reducing stress levels, and promoting a healthy body weight. According to the CDC, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week (CDC, 2020).
Conclusion
Understanding the connection between diet and hormonal health is crucial for achieving overall well-being. By focusing on a nutrient-rich diet, avoiding processed foods and excessive sugars, and adopting healthy lifestyle habits, individuals can take proactive steps to maintain hormonal balance.
References
Buchowski, M. S., et al. (2015). “Dietary omega-3 fatty acids and their role in hormonal health.” Nutrition Reviews.
Pilz, S., et al. (2011). “Vitamin D and testosterone in men.” Clinical Endocrinology.
Vartanian, L. R., et al. (2007). “Sugar-sweetened beverage consumption and weight gain.” American Journal of Clinical Nutrition.
Stojanovska, L., et al. (2016). “The effect of maca root on hormonal balance.” Journal of Ethnopharmacology.
Chandrasekhar, K., et al. (2012). “A standardized extract of ashwagandha reduces stress and anxiety in adults.” Journal of Clinical Psychology.
Mozaffarian, D., et al. (2011). “Changes in diet and lifestyle and long-term weight gain in women and men.” New England Journal of Medicine.
CDC. (2020). “Physical Activity Basics.” Centers for Disease Control and Prevention.
Are you tired of the constant discomfort and unpredictability of Irritable Bowel Syndrome (IBS)? You’re not alone. Millions of people worldwide struggle with this frustrating condition, often feeling like they’re at the mercy of their own digestive system. But what if there was a way to break free from the cycle of symptoms and find lasting relief?
Enter the root cause approach to healing IBS. Unlike traditional methods that focus solely on managing symptoms, this revolutionary strategy aims to uncover and address the underlying factors contributing to your digestive distress. By delving deeper into the origins of IBS, we can unlock the door to true healing and long-term wellness.
In this blog post, we’ll explore the comprehensive journey from understanding IBS beyond its surface-level symptoms to implementing holistic treatment strategies and lifestyle modifications. Get ready to discover how identifying root causes, utilizing advanced diagnostic techniques, and embracing a multifaceted approach can transform your relationship with your gut – and ultimately, your quality of life.
Understanding IBS: Beyond Symptoms
The gut-brain connection in IBS
The intricate relationship between the gut and the brain plays a crucial role in Irritable Bowel Syndrome (IBS). This connection, known as the gut-brain axis, involves a complex network of nerves, hormones, and biochemical signaling between the digestive system and the central nervous system. In IBS patients, this communication can become disrupted, leading to various symptoms.
Stress and anxiety can exacerbate IBS symptoms
Gut microbiome imbalances can influence mood and cognitive function
Neurotransmitters produced in the gut affect brain function and vice versa
Distinguishing IBS from other digestive disorders
While IBS shares symptoms with other gastrointestinal conditions, it has distinct characteristics that set it apart. Understanding these differences is crucial for accurate diagnosis and effective treatment.
Condition
Key Symptoms
Distinguishing Factors
IBS
Abdominal pain, bloating, altered bowel habits
No structural abnormalities, symptoms often relieved by bowel movements
Inflammatory Bowel Disease (IBD)
Abdominal pain, diarrhea, weight loss
Visible inflammation, potential complications like strictures or fistulas
Celiac Disease
Abdominal pain, diarrhea, fatigue
Triggered by gluten, damage to small intestine visible on biopsy
Common triggers and their impact
Identifying and understanding common IBS triggers is essential for managing the condition effectively. These triggers can vary from person to person but often include:
Certain foods (e.g., dairy, caffeine, high-fat meals)
Stress and emotional factors
Hormonal changes (especially in women)
Sleep disturbances
Medications (such as antibiotics)
The impact of these triggers can range from mild discomfort to severe symptoms that significantly affect daily life. By recognizing and addressing these triggers, individuals with IBS can take proactive steps toward managing their condition and improving their quality of life.
Now that we have a deeper understanding of IBS, let’s explore the root causes that contribute to this complex disorder.
Identifying Root Causes of IBS
Now that we understand the complexity of IBS beyond its symptoms, let’s delve into the underlying factors that contribute to this condition. Identifying the root causes is crucial for developing an effective treatment plan.
A. Hormonal influences
Hormones play a significant role in digestive health and can greatly impact IBS symptoms. The following table illustrates key hormones and their effects on the gut:
Hormone
Function
Impact on IBS
Serotonin
Regulates gut motility
Imbalance can lead to constipation or diarrhea
Cortisol
Stress response
Excessive levels can increase gut sensitivity
Estrogen
Affects gut motility
Fluctuations may worsen symptoms during menstrual cycle
B. Stress and emotional factors
Stress and emotions are intricately linked to gut function through the gut-brain axis. Common emotional triggers for IBS include:
Anxiety
Depression
Chronic stress
Trauma or PTSD
C. Food sensitivities and intolerances
Certain foods can trigger or exacerbate IBS symptoms. Common culprits include:
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols)
Gluten
Dairy products
Caffeine and alcohol
D. Gut microbiome imbalances
The balance of beneficial and harmful bacteria in the gut can significantly impact IBS symptoms. Factors that can disrupt the microbiome include:
Antibiotic use
Poor diet
Chronic stress
Infections
Understanding these root causes is essential for developing a comprehensive treatment strategy. In the next section, we’ll explore advanced diagnostic techniques to pinpoint the specific factors contributing to your IBS symptoms.
Comprehensive Diagnosis Techniques
Now that we’ve explored the root causes of IBS, let’s delve into the comprehensive diagnosis techniques that can help identify the specific triggers and underlying issues for each individual.
A. Stress Assessment Tools
Stress plays a significant role in IBS, and identifying stress levels is crucial for effective management. Here are some commonly used stress assessment tools:
Perceived Stress Scale (PSS)
Holmes-Rahe Stress Inventory
Depression Anxiety Stress Scales (DASS)
These tools help quantify stress levels and provide insights into how stress may be impacting IBS symptoms.
B. Elimination Diets and Food Journals
Identifying food triggers is essential for managing IBS. Two effective methods include:
Elimination diets: Temporarily removing potential trigger foods and gradually reintroducing them to identify sensitivities.
Food journals: Keeping detailed records of food intake and symptom occurrence to spot patterns.
Elimination Diet Phase
Duration
Purpose
Elimination
2-4 weeks
Remove potential trigger foods
Reintroduction
2-3 days per food
Gradually reintroduce foods to identify triggers
Maintenance
Ongoing
Avoid identified trigger foods
C. Functional Medicine Testing Options
Functional medicine offers advanced testing options to uncover underlying imbalances:
Comprehensive stool analysis: Assesses gut microbiome, digestive function, and inflammation markers
Food sensitivity testing: Identifies specific food intolerances
Small Intestinal Bacterial Overgrowth (SIBO) breath test: Detects bacterial overgrowth in the small intestine
Organic acids test: Evaluates metabolic function and gut health markers
These diagnostic techniques provide a holistic view of an individual’s gut health, allowing for more targeted and effective treatment strategies. Next, we’ll explore holistic treatment approaches that address the root causes identified through these comprehensive diagnosis techniques.
Holistic Treatment Strategies
Now that we’ve explored the root causes and diagnostic techniques for IBS, let’s delve into holistic treatment strategies that address the condition comprehensively.
A. Stress Management Techniques
Stress plays a significant role in exacerbating IBS symptoms. Implementing effective stress management techniques can lead to substantial improvements:
Deep breathing exercises
Progressive muscle relaxation
Mindfulness meditation
Regular exercise routines
B. Mind-Body Practices for IBS Relief
Mind-body practices offer powerful tools for managing IBS symptoms:
Cognitive Behavioral Therapy (CBT)
Hypnotherapy
Biofeedback
Yoga
Practice
Benefits for IBS
CBT
Reduces anxiety and negative thought patterns
Hypnotherapy
Alleviates abdominal pain and improves gut motility
Biofeedback
Enhances control over physiological processes
Yoga
Combines stress reduction with gentle physical activity
C. Gut-Healing Supplements
Certain supplements can support gut healing and alleviate IBS symptoms:
L-glutamine
Zinc carnosine
Omega-3 fatty acids
Curcumin
D. Targeted Probiotic Therapy
Probiotics play a crucial role in restoring gut balance. Specific strains have shown promise for IBS:
Lactobacillus plantarum 299v
Bifidobacterium infantis 35624
Saccharomyces boulardii
E. Personalized Nutrition Plans
Tailoring nutrition to individual needs is essential for managing IBS:
Identify trigger foods through elimination diets
Implement low FODMAP diet when appropriate
Increase fiber intake gradually
Stay hydrated with adequate water intake
By integrating these holistic treatment strategies, individuals with IBS can experience significant relief and improved quality of life. Next, we’ll explore lifestyle modifications that can further support the long-term management of IBS symptoms.
Lifestyle Modifications for Long-term Management
Now that we’ve explored various treatment strategies, let’s focus on the crucial lifestyle modifications that can help manage IBS in the long term.
Mindful Eating Practices
Adopting mindful eating habits can significantly improve IBS symptoms. Here are some key practices to incorporate:
Eat slowly and chew thoroughly
Pay attention to hunger and fullness cues
Avoid distractions during meals (e.g., TV, phones)
Practice gratitude for your food
Implementing these practices can lead to better digestion and reduced stress around meals.
Exercise Routines that Support Digestion
Regular physical activity is beneficial for overall health and can help alleviate IBS symptoms. Consider incorporating the following exercises:
Exercise Type
Benefits for IBS
Yoga
Reduces stress, improves digestion
Walking
Stimulates gut motility
Swimming
Low-impact, full-body workout
Cycling
Boosts circulation, aids digestion
Aim for at least 30 minutes of moderate exercise most days of the week.
Sleep Optimization for Gut Health
Quality sleep is crucial for maintaining a healthy gut. Here are some tips to improve your sleep:
Stick to a consistent sleep schedule
Create a relaxing bedtime routine
Avoid large meals and caffeine close to bedtime
Keep your bedroom cool, dark, and quiet
Limit screen time before sleep
By prioritizing good sleep habits, you can support your gut health and overall well-being.
Addressing Irritable Bowel Syndrome (IBS) requires a comprehensive approach that goes beyond symptom management. By focusing on identifying and treating root causes, employing advanced diagnostic techniques, and implementing holistic treatment strategies, individuals with IBS can achieve lasting relief. This root cause approach not only alleviates symptoms but also promotes overall gut health and well-being.
Embracing lifestyle modifications is crucial for long-term IBS management. By incorporating dietary changes, stress reduction techniques, and regular exercise into daily routines, those affected by IBS can take control of their condition and significantly improve their quality of life. Remember, healing from IBS is a journey, and with the right approach and support, it’s possible to achieve lasting gut health and comfort.
References:
Raskov H, Burcharth J, Pommergaard HC, Rosenberg J. Irritable bowel syndrome, the microbiota and the gut-brain axis. Gut Microbes. 2016 Sep 2;7(5):365-83. doi: 10.1080/19490976.2016.1218585. Epub 2016 Jul 29. PMID: 27472486; PMCID: PMC5046167. – Read here
Harper A, Naghibi MM, Garcha D. The Role of Bacteria, Probiotics and Diet in Irritable Bowel Syndrome. Foods. 2018 Jan 26;7(2):13. doi: 10.3390/foods7020013. PMID: 29373532; PMCID: PMC5848117. – Read here
Altayar O, Sharma V, Prokop LJ, Sood A, Murad MH. Psychological therapies in patients with irritable bowel syndrome: a systematic review and meta-analysis of randomized controlled trials. Gastroenterol Res Pract. 2015;2015:549308. doi: 10.1155/2015/549308. Epub 2015 Jan 31. PMID: 25802514; PMCID: PMC4329838. – Read here
When it comes to maintaining optimal thyroid health, the right nutrients play a crucial role. Two essential minerals, selenium and zinc, are particularly important for thyroid function. Let’s explore why these minerals are vital and how to choose the best supplements to support your thyroid health.
Why Selenium, Iodine and Zinc Matter for Thyroid Health
1. Selenium: A Thyroid Superhero
Why is Selenium important for Thyroid: Selenium is a trace mineral that plays a critical role in thyroid hormone production and metabolism. It helps convert the inactive thyroid hormone T4 into its active form, T3. Sufficient selenium also protects the thyroid tissue from oxidative damage, synthesis of thyroid hormones being a highly oxidising process.
Functional Medicine Insight: Selenium is a component of several selenoproteins that are essential for the conversion of T4 into T3 and protection from oxidative damage. Adequate selenium levels help maintain thyroid health and prevent conditions like hypothyroidism and thyroiditis.
2. Iodine: The Essential Element
Why is Iodine Important for Thyroid: Iodine is a crucial element for thyroid health because it is an integral component of thyroid hormones. These hormones, primarily T3 and T4, regulate many important functions in the body, including metabolism, energy production, and overall growth and development. Without adequate iodine, the thyroid gland cannot produce these hormones effectively, leading to conditions such as goiter and hypothyroidism.
Functional Medicine Insight: Iodine is essential for synthesizing thyroid hormones. The thyroid gland absorbs iodine from the bloodstream and incorporates it into thyroid hormones, which are vital for regulating various bodily processes. Adequate iodine levels support optimal hormone production and prevent imbalances that can affect overall health. Ensuring sufficient iodine intake helps maintain proper thyroid function and supports metabolic health, making it a key nutrient for overall well-being.
3. Zinc: A Key Regulator
Why Is Zinc important for Thyroid: Zinc is another crucial mineral for thyroid function. It supports the synthesis of thyroid hormones and helps regulate their release into the bloodstream. Zinc also contributes to a healthy immune system, which is essential for preventing autoimmune thyroid conditions like Hashimoto’s thyroiditis.
Functional Medicine Insight: Zinc influences thyroid hormone production by modulating the activity of enzymes involved in hormone synthesis. It also affects the thyroid gland’s ability to absorb iodine, further supporting thyroid function. Most importantly, zinc is important for conversion of T4 to T3 in the peripheral cells for its activity.
Best Selenium, Iodine and Zinc Supplements for Thyroid Health
When choosing thyroid supplements, it’s essential to select high-quality products that provide optimal and bioavailable doses of selenium, iodine and zinc. Here are some top recommendations:
Selenium Supplements:
Selenium Yeast: Selenium yeast is a highly bioavailable form of selenium that your body can easily absorb. It’s a natural source of selenium and provides the mineral in a form that is beneficial for thyroid health.
L-Selenomethionine: This is another well-absorbed form of selenium. L-selenomethionine is a stable and effective option for supporting thyroid function and overall antioxidant protection.
Iodine Supplements:
Iodine Tablets or Drops: These are commonly used forms of iodine supplementation. They usually contain potassium iodide or iodate, which are both effective for supporting thyroid hormone production. Look for products that provide iodine in a bioavailable form.
Kelp Supplements: Kelp is a type of seaweed that is naturally rich in iodine. It can be an excellent option for those looking for a natural source of iodine. Kelp supplements often come in capsule or powder form and can also provide additional trace minerals beneficial for thyroid health.
Zinc Supplements:
Zinc Picolinate: Zinc picolinate is a highly absorbable form of zinc that efficiently supports thyroid function and immune health. It’s often recommended for its superior bioavailability.
Zinc Citrate: Zinc citrate is another easily absorbed form of zinc. It supports thyroid hormone production and helps maintain overall thyroid health.
How to Choose the Right Supplement
Check the Form: Opt for supplements that use well-absorbed forms of selenium, iodine and zinc, such as selenium yeast, L-selenomethionine, zinc picolinate, or zinc citrate.
Look for Quality: Choose reputable brands that provide transparency about ingredient sources and manufacturing processes. Third-party testing can also ensure product quality and safety.
Consider Dosage: Follow recommended dosages and consult with a healthcare provider to determine the appropriate amount of selenium and zinc for your individual needs. Over-supplementation can lead to adverse effects, so balance is key.
Wrapping It Up
Selenium and zinc are vital for maintaining healthy thyroid function and overall well-being. By choosing high-quality supplements and incorporating them into your health regimen, you can support your thyroid gland’s ability to produce and regulate hormones effectively.
Pro Tip: Before starting any new supplement, it’s always a good idea to consult with a healthcare professional, especially if you have existing health conditions or are taking other medications.
Support your thyroid health with the right nutrients and enjoy the benefits of a balanced and well-functioning thyroid. Here’s to a healthier you!
References:
Triggiani V, Tafaro E, Giagulli VA, Sabbà C, Resta F, Licchelli B, Guastamacchia E. Role of iodine, selenium and other micronutrients in thyroid function and disorders. Endocr Metab Immune Disord Drug Targets. 2009 Sep;9(3):277-94. doi: 10.2174/187153009789044392. Epub 2009 Sep 1. PMID: 19594417. – https://pubmed.ncbi.nlm.nih.gov/19594417/
Severo JS, Morais JBS, de Freitas TEC, Andrade ALP, Feitosa MM, Fontenelle LC, de Oliveira ARS, Cruz KJC, do Nascimento Marreiro D. The Role of Zinc in Thyroid Hormones Metabolism. Int J Vitam Nutr Res. 2019 Jul;89(1-2):80-88. doi: 10.1024/0300-9831/a000262. Epub 2019 Apr 15. PMID: 30982439. – https://pubmed.ncbi.nlm.nih.gov/30982439/
Zimmermann MB, Boelaert K. Iodine deficiency and thyroid disorders. Lancet Diabetes Endocrinol. 2015 Apr;3(4):286-95. doi: 10.1016/S2213-8587(14)70225-6. Epub 2015 Jan 13. PMID: 25591468. – https://pubmed.ncbi.nlm.nih.gov/25591468/
Garlic isn’t just a flavorful addition to your meals—it’s also a powerhouse of health benefits. Beyond its culinary uses, garlic offers significant support for thyroid health and gut function. Let’s explore six amazing health benefits of garlic and how it can positively impact your thyroid and digestive health.
1. Boosts Immune Function
Why It Helps: Garlic is renowned for its immune-boosting properties. It contains allicin, a compound with strong antibacterial and antiviral effects.
Technical Insight: Allicin enhances the immune system by promoting the activity of white blood cells and improving the body’s ability to fight off infections. A robust immune system helps protect the thyroid gland from autoimmune diseases and supports overall health.
How to Enjoy: Add raw garlic to dressings, sauces, or enjoy it as a flavoring in your dishes. Cooking garlic can reduce its allicin content, so for maximum immune benefits, consider incorporating it raw when possible.
2. Supports Thyroid Function
Why It Helps: Garlic can play a supportive role in thyroid health by providing essential nutrients and reducing inflammation.
Technical Insight: Garlic contains trace amounts of selenium and zinc, both of which are crucial for thyroid hormone production and function. Selenium helps in the conversion of T4 to T3, the active thyroid hormone, while zinc supports overall thyroid health. Additionally, garlic’s anti-inflammatory properties help protect the thyroid gland from oxidative stress and inflammation.
How to Enjoy: Incorporate garlic into your meals regularly, whether in soups, stews, or roasted dishes. It’s an easy way to support your thyroid with a flavorful ingredient.
3. Improves Gut Health
Why It Helps: Garlic has prebiotic properties that promote a healthy gut microbiome.
Technical Insight: The prebiotic fibers in garlic help nourish beneficial gut bacteria, such as Bifidobacteria and Lactobacilli. A balanced gut microbiome is essential for optimal digestion, nutrient absorption, and overall gut health. A healthy gut also supports the synthesis of thyroid hormones and the body’s immune response.
How to Enjoy: Add garlic to your daily meals, such as in stir-fries, marinades, or as a seasoning. It helps support a healthy gut environment while enhancing the flavor of your food.
4. Reduces Inflammation
Why It Helps: Chronic inflammation can negatively impact thyroid function and overall health. Garlic’s anti-inflammatory properties help mitigate this.
Technical Insight: Allicin and other sulfur-containing compounds in garlic have been shown to reduce inflammation markers in the body. This helps lower the risk of thyroiditis and other inflammatory conditions that could affect thyroid health.
How to Enjoy: Use garlic in your cooking to reduce inflammation. Roasting, sautéing, or adding it to various dishes can help you reap its anti-inflammatory benefits.
5. Detoxifies the Body
Why It Helps: Garlic assists in detoxification by promoting the elimination of toxins from the body.
Technical Insight: Garlic supports liver function, which is vital for detoxifying harmful substances. Compounds like allicin enhance the liver’s ability to process and expel toxins. A well-functioning liver is crucial for maintaining overall health, including thyroid health.
How to Enjoy: Incorporate garlic into your diet regularly to support your body’s natural detoxification processes. Add it to your favorite recipes to boost both flavor and detox benefits.
6. Supports Cardiovascular Health
Why It Helps: Garlic has been shown to benefit heart health, which is closely linked to thyroid function.
Technical Insight: Garlic helps lower blood pressure and reduce cholesterol levels, contributing to overall cardiovascular health. Maintaining healthy blood vessels and a good circulatory system supports the efficient transport of thyroid hormones throughout the body.
How to Enjoy: Include garlic in your diet to support heart health. It pairs well with various dishes and can be used in dressings, marinades, or as a seasoning.
Wrapping It Up
Garlic is more than just a kitchen staple—it’s a powerful ally for your thyroid and gut health. By incorporating this versatile herb into your meals, you can enjoy its numerous health benefits, from boosting your immune system to supporting your gut microbiome.
Pro Tip: For the greatest health benefits, try to consume garlic raw or lightly cooked. This preserves the allicin content, maximizing its positive effects.
Embrace the power of garlic and enhance your health with its delicious and nutritious benefits. Your thyroid, gut, and overall well-being will thank you!
References
Ried, K., et al. (2013). “Garlic reduces blood pressure in hypertensive patients.” Journal of Hypertension. This study examines the effect of garlic on blood pressure and cardiovascular health. – https://pubmed.ncbi.nlm.nih.gov/26764327/
Maintaining your thyroid health is essential for overall well-being, and the good news is that adding specific natural foods to your diet can give a significant boost to your thyroid health. These six foods are not only tasty but also packed with nutrients that support thyroid function.
Let’s dive into the details of how each of these 6 natural food boosts your thyroid health.
1. Seaweed: The Ocean’s Gift
Why It Helps: Seaweed is a rich source of iodine, an essential mineral that your thyroid needs to produce thyroid hormones (T3 and T4 – 3 and 4 indicate the number of iodine atoms attached to tyrosine). Without adequate iodine, your thyroid can’t function optimally, which may lead to hypothyroidism.
Technical Insight: Iodine is crucial for the synthesis of thyroid hormones. Seaweed varieties like kelp and nori provide a concentrated source of iodine, helping to ensure that your thyroid gland has the raw materials it needs for hormone production.
How to Enjoy: Incorporate seaweed into your diet by adding it to salads, soups, or enjoying it as a snack in the form of seaweed chips. A little goes a long way in meeting your iodine needs.
2. Brazil Nuts: Tiny But Mighty
Why It Helps: Brazil nuts are a powerhouse of selenium, a trace mineral that supports the conversion of T4 (inactive thyroid hormone) into T3 (active thyroid hormone). Selenium also has antioxidant properties that help protect thyroid cells from damage and also help in the reduction of thyroid antibodies(in the case of Hashimoto’s Thyroiditis).
Technical Insight: Selenium is a key component of enzymes known as selenoproteins, which are involved in the conversion of T4 to T3. By ensuring sufficient selenium intake, you can help optimize this crucial metabolic process. Being a powerful antioxidant, it also helps protect the thyroid tissue from oxidative damage, as thyroid synthesis is oxidising in nature.
How to Enjoy: Snack on a few Brazil nuts daily or add them to your trail mix. Their rich, nutty flavor makes them a delicious way to boost your selenium levels.
3. Fatty Fish: Ocean’s Bounty
Why It Helps: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids and vitamin D. Omega-3s help reduce inflammation, which can support overall thyroid function, while vitamin D is important for maintaining a healthy immune system.
Technical Insight: Omega-3 fatty acids have anti-inflammatory properties that help manage autoimmune conditions like Hashimoto’s thyroiditis. Vitamin D plays a role in modulating the immune response, which is important for thyroid health.
How to Enjoy: Aim to include fatty fish in your diet at least twice a week. Grill, bake, or broil your fish to enjoy a nutrient-dense meal that supports thyroid function.
4. Leafy Greens: Green Goodness
Why It Helps: Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins and minerals, including iron, magnesium, and antioxidants. These nutrients support overall thyroid health and help combat oxidative stress.
Technical Insight: Magnesium and iron are involved in thyroid hormone production and metabolism. Antioxidants found in leafy greens help protect the thyroid gland from oxidative damage, promoting better thyroid function.
How to Enjoy: Add a handful of leafy greens to your smoothies, salads, or sauté them as a side dish. They’re versatile and easy to incorporate into a variety of meals.
5. Berries: Nature’s Candy
Why It Helps: Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants like vitamin C and flavonoids. These antioxidants help protect the thyroid gland from oxidative stress and support a healthy immune system.
Technical Insight: Vitamin C is crucial for the synthesis of thyroid hormones and has antioxidant properties that protect thyroid cells from damage. Flavonoids further enhance antioxidant protection, supporting overall thyroid health.
How to Enjoy: Enjoy berries as a snack. They provide a sweet and nutritious boost to your diet.
6. Chia Seeds
Why They Help: Chia seeds are high in omega-3 fatty acids, fiber, and protein. Omega-3s help reduce inflammation and support overall hormone balance, including thyroid health.
Technical Insight: Omega-3 fatty acids play a role in reducing inflammation, which can benefit thyroid function. The fiber content aids in digestion and nutrient absorption.
How to Enjoy: Mix chia seeds into your daily diet. They also work well as a topping for salads.
Incorporating these thyroid-friendly foods into your diet can be a delicious way to support your thyroid health. Each food offers unique nutrients that play a role in maintaining thyroid function and overall well-being. For personalized advice, consider consulting with a healthcare professional or nutritionist.
By making these nutrient-rich foods a regular part of your meals, you’re taking positive steps towards a healthier thyroid. Enjoy the journey to better health with these tasty and nutritious choices!
References :
Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. doi: 10.1155/2017/1297658. Epub 2017 Jan 31. PMID: 28255299; PMCID: PMC5307254. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/
Benvenga S, Famà F, Perdichizzi LG, Antonelli A, Brenta G, Vermiglio F, Moleti M. Fish and the Thyroid: A Janus Bifrons Relationship Caused by Pollutants and the Omega-3 Polyunsaturated Fatty Acids. Front Endocrinol (Lausanne). 2022 May 27;13:891233. doi: 10.3389/fendo.2022.891233. PMID: 35712237; PMCID: PMC9196333. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9196333/
Zhou Q, Xue S, Zhang L, Chen G. Trace elements and the thyroid. Front Endocrinol (Lausanne). 2022 Oct 24;13:904889. doi: 10.3389/fendo.2022.904889. PMID: 36353227; PMCID: PMC9637662. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9637662/
Macvanin MT, Gluvic Z, Zafirovic S, Gao X, Essack M, Isenovic ER. The protective role of nutritional antioxidants against oxidative stress in thyroid disorders. Front Endocrinol (Lausanne). 2023 Jan 4;13:1092837. doi: 10.3389/fendo.2022.1092837. PMID: 36686463; PMCID: PMC9846570. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9846570/
Gallstones have become a ubiquitous problem with estimates suggesting up to 20-25% of various populations having the condition. Though initially relatively asymptomatic, when allowed to worsen and maybe get infected, it can become an excruciatingly painful and serious problem. Most patients are offered a relatively simple solution – cholecystectomy: surgical gallbladder removal!
As we will understand in this blog, this approach is like shooting the victim of a crime while the criminal goes scot-free!
The primary reasons leading to gallstone formation are hepatic-biliary congestion, excessive and the wrong type of cholesterol in the liver, poor gallbladder emptying, estrogen overload, etc. Let us understand these in detail.
HEPATIC BILIARY CONGESTION – The most common underlying reason is what is referred to as hepatic-biliary congestion. This can be triggered by many factors, the simplest being chronic dehydration. Due to insufficient hydration, the bile becomes thick and sticky. As a result, the fats and other salts in the bile tend to precipitate out and form stones.
CHOLESTEROL – Due to an imbalance in diet, the amount of cholesterol in bile increases, making it thick and sluggish. As bile becomes thick cholesterol gets supersaturated and precipitates out in the form of soft stones of different sizes (Over 80% of gallstones are made of cholesterol). Some of these can get lodged in the gallbladder. Over a period of time as more cholesterol precipitates, these stones grow bigger and can get infected leading to the telltale symptoms of gallbladder disease – severe pain and inflammation.
LOW-FIBRE DIET – The low fibre content in diet also contributes to this process. Dietary fibre plays an important role in the excretion of excess cholesterol from the system. Typical modern diets are very low in fibre leading to higher cholesterol levels which contribute to gallstone formation.
INCREASED NUCLEATION – Increased nucleation of cholesterol particles also plays a role in the gallstone formation process. These diets low in fibre and fats and high in refined carbs may also have a role in this process. The cholesterol particles thus created are sticky and dense, much more likely to stick together to form stones.
ESTROGENS – Higher levels of estrogen in the body also contribute to the process of gallstone formation. Estrogen induces an increased input to the free cholesterol pool in the liver by up-regulating the low-density lipoprotein (LDL) receptor. This increased cholesterol in the liver then tends to precipitate out in the form of stones. This is one reason why women are much more likely than men to suffer from gallstones.
GALLBLADDER HYPOMOTILITY – Poor emptying of the gallbladder is another important reason contributing to gallstone formation. When the gall bladder does not empty completely, bile tends to stagnate in the bladder increasing the chances of formation of sludge and stones. The most common reason for this is a diet that is low in fats and high in refined carbohydrates (LCHF). Unfortunately, this is a very typical diet recommended by health authorities in various countries!
Gall bladder empties itself in response to fat in the diet. When we consume a diet low in fats, the bladder does not empty fully leading to bile stagnation. Stagnating bile is an obvious trigger for stone formation!
For most people, there is usually a combination of the above factors that lead to the formation of gallstones.
HOW TO PREVENT GALLSTONES?
The good news is that almost all the reasons leading to gallstone formation are modifiable i.e. we can choose a lifestyle that prevents gallstone formation. Let us look at the various changes we can make to reduce the possibility of getting gallstones as well as getting rid of them if we already have them.
HYDRATION – Proper hydration is a fundamental requirement that ensures the bile is thin and free-flowing.
DIETARY CHANGES – Dietary changes are perhaps the most important factor that we can easily influence in our favour.
A diet based on unrefined wholegrains and lots of vegetables and fruits helps reduce the likelihood of bile fats precipitating out as stones.
Consuming a good amount of healthy fats in the diet ensures that the bile is used up for digesting the fats. This ensures that the bile does not stagnate in the bladder thereby reducing the chances of stone formation.
The increased fibre content in the diet helps in reducing the cholesterol load in the body hence reducing stone formation chances
GALLBLADDER MOTILITY – Ensuring good gallbladder motility is another important step toward reducing the likelihood of gallstone formation. Better motility helps the bladder empty itself completely so that bile does not sediment and solidify. Bitter herbs are useful in improving gallbladder motility.
ESTROGEN – Estrogen dominance is one key reason for excess cholesterol leading to fat precipitation in the form of stones. Hence ensuring estrogen levels are balanced is key to preventing gallstone formation. One of the reasons for excess estrogen is xenoestrogen – i.e. estrogen-like substances coming into the body from outside. Reducing estrogen overload and minimising the influx of xenoestrogens is important to reduce the chances of gallstone formation. Ensuring optimal liver function and bowel movements is important in reducing estrogen dominance.
CHOLESTEROL – High levels of cholesterol – especially the dense and sticky particles of cholesterol tend to stick to each other and speed up the process of stone formation. Implementing the required dietary and lifestyle changes to improve the lipid profile is key to reducing stone formation likelihood.
A NOTE ON CHOLECYSTECTOMY – As I mentioned earlier, removing the gallbladder is like shooting the victim of a crime while the criminal is allowed to go scot-free. This approach completely ignores the root causes of the problem while focusing only on the symptoms. As the reasons remain unaddressed, the formation of stones continues even after the removal of the gallbladder leading to many issues in the future.
On the other hand, the removal of the gallbladder leads to very poor digestion of fats creating long-term metabolic deficiencies in the body. One common outcome is deficiencies of fat-soluble vitamins like Vitamin A, D, E and K. In turn these deficiencies lead to the development of various chronic ailments in the long term.
DISSOLVING EXISTING STONES
The various points mentioned above can help one reduce the chances of getting gallstones as well as reduce the likelihood of recurrence for those who have had stones in the past.
However, when it comes to existing stones, conventionally it is considered impossible to reduce or dissolve them. There is a large volume of scientific research and clinical studies have highlighted various protocols that can help dissolve or flush out existing stones.
In the Hormone Reset Program, improving hepato-biliary health is one of our key focus areas.
Get in touch with us if you need help with liver and gallbladder-related issues.
VAN ERPECUM, K. J., & VAN BERGE-HENEGOUWEN, G. P. (1999, March 1). Gallstones: an intestinal disease? Gut, 44(3), 435–438. https://doi.org/10.1136/gut.44.3.435
Di Ciaula, A., Molina-Molina, E., Bonfrate, L., Wang, D. Q., Dumitrascu, D. L., & Portincasa, P. (2019). Gastrointestinal defects in gallstone and cholecystectomized patients. European journal of clinical investigation, 49(3), e13066. https://doi.org/10.1111/eci.13066
Igimi, H., Tamura, R., Toraishi, K., Yamamoto, F., Kataoka, A., Ikejiri, Y., Hisatsugu, T., & Shimura, H. (1991). Medical dissolution of gallstones. Clinical experience of d-limonene as a simple, safe, and effective solvent. Digestive diseases and sciences, 36(2), 200–208. https://doi.org/10.1007/BF01300757
Di Ciaula, A., Molina-Molina, E., Bonfrate, L., Wang, D. Q., Dumitrascu, D. L., & Portincasa, P. (2019). Gastrointestinal defects in gallstone and cholecystectomized patients. European journal of clinical investigation, 49(3), e13066. https://doi.org/10.1111/eci.13066
Vegan milk, also known as plant milk or non-dairy milk, is a beverage that has been consumed for centuries in various parts of the world for various reasons. Some choose to drink it due to health concerns such as an allergy or lactose intolerance, while others drink it for the nutritional benefits it offers.
A lactose-free substitute to cow milk, plant-based milk or vegan milk is usually made from almond, coconut, cashew, oats and hemp.
A dairy-free diet helps our body and overall health in various ways such as improving digestion, promoting weight loss, improvement in metabolism and energy levels and does not cause any inflammation that might cause the expansion of unhealthy gut bacteria linked to some chronic diseases or conditions including leaky gut. Plant-based milk is rich in vitamins and minerals, and low in calories. It is also advised to people that have a slow gastrointestinal system.
Different types of Plant based / Vegan milk:
Almond Milk
Almond milk is presumably the foremost popular plant-based milk. Although this vegan milk may be low in protein, it contains a lot of vitamins and other nutrients such as Copper, zinc, iron, magnesium, vitamin E etc. Almond milk is rich in various antioxidants which may help protect against numerous ailments such as cancer and heart disease etc. Unsweetened almond milk is low in calories and is low in carbohydrates. Almond milk is a great beverage that you can drink as it is or in smoothies, shakes and coffees. It can also be poured over cereals and oatmeal.
How to Prepare:
Soak the almonds in water overnight.
Place the soaked almonds during a blender.
Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 1.5 minutes.
This mixture can be used as is. However, for a smoother texture, you can strain it through a muslin/cheesecloth or a fine sieve.
The milk is ready for use. You can also refrigerate it and use it over the next 2-3 days.
Benefits of Almond Milk:
It is rich in monounsaturated fatty acids (MUFA) which will aid in weight loss and weight management.
It is a natural source of the antioxidant vitamin E.
Almond milk doesn’t raise blood glucose levels, therefore, making it beneficial for people with diabetes.
Coconut milk
This milk is extracted from the white flesh of a coconut. Coconut milk features a pleasant flavor and has less protein than almond milk. In comparison to other plant-based milk types, coconut milk contains good amounts of beneficial medium-chain triglycerides that are beneficial for one’s overall health. It adds a delicious yet not too overpowering coconutty flavor to any dish it’s utilized in and works great when utilized in baking too. Coconut milk is ideal for many different kinds of recipes including thai curries, soups, stews, smoothies, puddings, and even ice creams. It is meant for drinking and has a thinner consistency that is ideal for teas, coffees, and cereals.
How to Prepare:
Put the grated coconut in a blender jar and blend at high speed with 1-cup water.
Strain with muslin or fine sieve and collect the first milk in a bowl. This is the thick milk.
Transfer the coconut to the blender, add 1-cup water and again blend on high. Strain and collect this milk in another bowl. Do this process once more.
The first milk can be used for making very tasty curds. For the first time a starter from normal curd can be added. Then let it sit in a warm area for 6-8 hours.
Benefits of Coconut Milk :
It aids in weight loss.
It contains an honest amount of antioxidants.
It helps in balancing electrolytes.
It prevents heart diseases by promoting the HDL (good) cholesterol levels and reducing the levels of harmful LDL (bad cholesterol) that are associated with cardiovascular diseases.
It strengthens the immune system.
It helps with good digestion.
It’s common in South Indian and Thai cuisine because the curries get their creaminess from coconut milk.
Oats Milk
Oats milk is nutritious and contains soluble fiber. Enriched with vitamins and calcium, the milk features a low saturated fat content. The soluble fiber in it gives the milk a creamy texture and as compared to other sorts of plant-based milk, oat milk has the very best amount of calories and carbohydrates
How to prepare:
Soak the rolled oats in water overnight or 3-4 hours.
Place the soaked oats in a blender.
Add water and start blending. Blend for up to 2-3 minutes.
Strain it through a muslin or a fine sieve.
The milk is ready to use
Benefits of Oats Milk:
It is high in beta-glucans (a soluble fiber) which help lower blood cholesterol.
Rich in calcium which boosts bone health.
Excellent source of B-complex vitamins.
The soluble fiber in oat milk helps slow digestion and keeps you feeling full for extended time.
It also helps stabilize your blood glucose levels
Cashew Milk
Cashew milk is a very recent addition to vegan milk. It is crammed with heart-healthy unsaturated fats and should be beneficial for those that are diabetic and wish to observe their carbohydrate consumption. This vegan milk features a very creamy consistency that works great in teas and coffees. It is a good addition to your curries and bakery products.
How to prepare:
Soak the cashews overnight. Place the soaked cashews in a blender.
Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 2 minutes.
The milk is ready for use. It can be stored in the refrigerator and used over the next 2-3 days.
Note – Cashew milk does not need to be strained or filtered as it naturally has a creamy smooth texture.
Benefits of Cashew milk:
Contains healthy fats and a spread of vitamins and minerals.
Boosts overall health.
Helps reduce bloating.
Improves eyesight.
Hemp Milk
Hemp milk is milk made using seeds of the hemp plant. This vegan milk is sort of high in protein with a thick and creamy consistency. It is high in minerals and healthy fats, also as low in calories. Hemp milk provides almost 50 percent of the recommended daily intake of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid that is important in healthy heart and brain function. Due to its strong flavor, it is best used in savoury dishes.
How to Prepare:
Soak hemp seeds overnight.
Place-soaked hemp seeds in a blender and blend until smooth.
Add a few drops of pure vanilla extract or sweetener if needed.
Strain the milk if needed.
Serve immediately.
It can be refrigerated in an airtight glass container up to 5 days.
Benefits of Hemp Milk:
It contains arginine, which produces nitric acid in the body. This improves your heart health. Hemp seeds also contain an honest amount of fiber, which may aid in healthy digestion and reduce your risk of diabetes.
Hemp milk contains a high amount of omega 3 & omega 6 fatty acids. Hence boost brain function and reduce risk for Alzheimer’s. It improves skin health too.
It acts as an anti-inflammatory.
Hemp milk strengthens the immune system as well.
Swapping out dairy milk for plant-based milk is not just beneficial for health but also prevents your exposure to antibiotics and hormones in conventional dairy products. High quality plant-based milk is rich with fiber, omega 3 and protein to help humans live their healthiest life.
References :
Vanga, S. K., & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow’s milk?. Journal of food science and technology, 55(1), 10–20. https://doi.org/10.1007/s13197-017-2915-y
Reyes-Jurado, F., Soto-Reyes, N., Dávila-Rodríguez, M., Lorenzo-Leal, A., Jiménez-Munguía, M., Mani-López, E., & López-Malo, A. (2021). Plant-Based Milk Alternatives: Types, Processes, Benefits, and Characteristics. Food Reviews International, 1–32. https://doi.org/10.1080/87559129.2021.1952421
