Back Clinic Diets. The sum of food consumed by any living organism. The word diet is the use of specific intake of nutrition for health or weight management. Food provides people with the necessary energy and nutrients to be healthy. By eating various healthy foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively.
Having a healthy diet is one of the best things to prevent and control various health problems, i.e., types of cancers, heart disease, high blood pressure, and type 2 diabetes. Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition throughout this series of articles. In addition, Dr. Jimenez emphasizes how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases like heart disease, and ultimately promote overall health and wellness.
For individuals who are looking for a whipped cream substitute for a dairy-free alternative, what are the options to choose from?
Whipped Cream Substitute
Individuals may want to use a whipping cream substitute if they have a dairy allergy, prefer a plant-based lifestyle, or are choosing low-fat foods. Whipping cream is made from milk and contains the same proteins found in milk and other dairy products that individuals with a dairy allergy may react to. However, heavy whipping and whipped cream contain small amounts of lactose and are safe for those with lactose intolerance. (University of Virginia, 2022) Because of this, individuals do not need to seek a whipping cream substitute if they are lactose intolerant. Fortunately, there are several dairy-free options and whipping cream alternatives.
Nutrition
The nutrition information for one tablespoon or 15 grams of light whipping cream. (USDA, FoodData Central, 2018)
Whipping and whipped cream are both high in calories due to their high fat content. Dairy fat and heart health have been issues; however, recent research suggests that dairy fat intake is associated with lower cardiovascular disease risk. (Trieu K. et al., 2021)
Substitutes
Coconut Milk
The nutritional value of coconut milk is similar to that of whipping cream. Coconut milk is a vegan and dairy-free alternative to whipped cream. It contains just the right amount of fat for whipping. To make perfect peaks with canned coconut milk, chill the can overnight and beat with a hand or stand mixer until soft and fluffy. Sifted powdered sugar and stevia make the best sweeteners because they will not weigh them down. The coconut milk adds coconut flavor. One tablespoon or 15 grams of coconut milk has 30 calories, 0.3 grams of protein, 3.2 grams of fat, and 0.4 grams of carbohydrates. (USDA, FoodData Central, 2018)
Silken Tofu Pureed with Soy Milk
Another vegan and dairy-free whipping cream substitute is made with silken tofu, soy milk, sugar, and vanilla extract. Because tofu is high in protein and low fat, this alternative is lower in fat than dairy whipping cream but is higher in carbohydrates. To make:
Combine 1 pound of silken tofu, one tablespoon of vanilla extract, and 1/4 cup of sugar in a blender or food processor until smooth.
While the machine is running, gradually add the soy milk until it becomes light and fluffy.
Refrigerate until ready to serve.
Powdered Milk, Vanilla Extract, and Lemon Juice
Combine 1/2 cup cold water, two tablespoons lemon juice, and one teaspoon vanilla extract in a large bowl.
Sprinkle 1/2 cup non-fat powdered milk over the water and beat with an electric mixer or beater for 4 minutes or until stiff.
Then beat in 1/4 cup granulated sugar until it dissolves and the mixture is smooth.
Chill for at least 30 minutes before using.
Powdered milk is dairy, so it is not ideal for plant-based diets or people with dairy allergies.
Evaporated Milk and Lemon Juice
Combine a can of chilled evaporated milk with one teaspoon of lemon juice.
Beat with an electric mixer until smooth and creamy.
Egg Whites, Sugar, and Bananas
Whip two large ripe bananas with two egg whites and three teaspoons of sugar until fluffy.
Be careful not to overbeat.
Flour, Cornstarch, and Milk
A low-fat, low-carb cream. To make:
One cup of almond, rice, low-fat or nonfat dairy milk, and two tablespoons of cornstarch.
Combine with a whisk.
Continue whisking and add one tablespoon of flour until the mixture is smooth.
This preparation is a solid whipping cream substitute for a thickener in recipes.
You may have to experiment to find what works for the recipe and taste, but here are a few options.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Trieu, K., Bhat, S., Dai, Z., Leander, K., Gigante, B., Qian, F., Korat, A. V. A., Sun, Q., Pan, X. F., Laguzzi, F., Cederholm, T., de Faire, U., Hellénius, M. L., Wu, J. H. Y., Risérus, U., & Marklund, M. (2021). Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis. PLoS medicine, 18(9), e1003763. doi.org/10.1371/journal.pmed.1003763
Can the short-term potato diet be a solution for individuals trying to lose weight?
Potato Diet
There is no one-size-fits-all approach to a healthy lifestyle diet. A successful nutrition plan needs to be personalized to the individual. Potatoes are an excellent source of fiber, vitamins, and minerals and are the primary source of calories in this diet. The potato diet has variations, but followers eat plain potatoes for several days in the diet’s simplest form.
What Can Be Eaten?
While there are variations, all potato diets are vegan, low in dietary fat, and encourage eating until satisfied. Instead of weighing portions or counting calories, individuals are encouraged to eat until full. The potato diet encourages volume eating, when individuals fill up on foods that are naturally lower in calories. Eating a large volume leaves the body feeling full, though fewer calories are eaten throughout the day.
Potato Types
The variety of potatoes allowed depends on the version of the potato diet being followed. Some require sticking to plain white potatoes, while a more forgiving version allows other varieties, such as yellow, red, and sweet potatoes.
Plant-based Foods, Low-Calorie, and Whole
In its purest form, the diet does not allow for other food besides potatoes, even fruits and vegetables. However, looser forms of the potato diet are designed to be more sustainable in the long term. Depending on the version of the potato diet being followed, individuals may be able to consume unprocessed foods in their whole form. However, potatoes should make up the bulk of the plate even when other foods are permitted. The additional foods are supplements to the potatoes for their nutritional content and include:
Fruits
Grains
Legumes
Vegetables
Condiments and Seasonings
Condiments, sauces, and seasonings are limited to small quantities of low-fat condiments like mustard and homemade ketchup. Salt is allowed to season the potatoes, but not a lot. Generally, sauces and seasonings should be made with fat-free ingredients and kept to a minimum.
Beverages
Water, plain tea, and plain coffee are the only beverages allowed on the potato diet. Staying hydrated is essential, so drinking plenty of water is encouraged.
What Is Restricted?
Depending on the diet version, certain foods are not allowed. In the strictest form, individuals eat only plain potatoes for several days.
Added Fats
Because the potato diet is low-fat, it strictly prohibits animal products and fats such as vegetable oils. Fats are a dense source of calories; even small amounts add up quickly. However, healthy fats can promote the absorption of potato nutrients. Because it is designed for maximum weight loss over a short period, the diet restricts added fats like:
Butter
Vegetable oil
Avocado
Nuts
Seeds
Processed and Refined Foods
The diet encourages eating whole, unprocessed foods during the plan’s duration. Processed foods are usually high in calories, fat, and sodium and are lower in nutrients than whole foods. For example, a baked potato is more nutritious than tater tots, fries, and potato chips, even though all are made with potatoes. Others include:
Bread
Cereal
Crackers
Muffins
Pasta
Doughnuts
Animal Products
All variations of the potato diet are vegan. While following the diet, all animal products are restricted and include:
Eggs
Dairy
Meat
Poultry
Fish
Seafood
Preparation
The diet is designed to be followed short-term for quick weight loss, so there is no meal schedule. Followers can eat breakfast, lunch, dinner, and snacks until full. Typically, individuals participate for two to five days, though some may follow the diet for up to a week. The potato preparation method is as important as the type of potato. It is recommended to use cooking methods that do not require added fat, such as boiling, steaming, baking, and roasting.
How many potatoes to eat in a day depends on the individual. A general recommendation is to eat approximately two to five pounds daily. Consuming enough calories in this diet is important since it is restrictive, and followers may not get enough nutrients if they eat too few calories. An extremely low-fat or fat-free diet is not sustainable. (Harvard Health Publishing, Harvard Medical School, 2021)
Pros
The potato diet can help with short-term weight loss and reduce fat and sodium intake, as well as a few other health benefits and include the following:
Weight Loss
The diet is designed for weight loss.
It is effective because it is naturally low in fat and calories.
Short-term
Individuals who prefer shorter diets for quick results may appreciate that the diet lasts two to five days.
Improve Digestion
Some like the diet for digestive benefits.
Potatoes are easy to digest, making this food gentle on the gastrointestinal tract.
Potatoes contain a rich source of fiber, which keeps food moving smoothly through the digestive system.
Easy to Follow
Mono diets are the easiest to follow.
It is easy to understand what is allowed and what to avoid.
Individuals who struggle with complicated rules will appreciate the simplicity.
Cons
The potato diet can come with health risks that include the following:
Sustainability
Eating only one food, even a root vegetable, is not sustainable.
Unbalanced
Many nutrient-rich foods are not allowed.
Though potatoes are nutritious, they lack some essential nutrients.
The diet can result in nutritional deficiencies.
Short-term Weight Loss
The weight loss may not be sustainable since the diet is followed for a few days.
Any weight lost during the diet may not be kept off long-term.
This may be water weight, which is different from losing body fat.
Once the individual returns to their normal lifestyle, they may regain some or all of the weight lost and possibly gain weight.
Discourages Healthy Eating
A nutrient-dense diet is rich in various foods.
The potato diet is nutritionally unbalanced and discourages healthy eating habits.
Injury Medical Chiropractic and Functional Medicine Clinic
This is a restrictive diet that is not meant to be followed long-term. Before starting a new diet plan, consult a healthcare provider or a registered dietitian, especially if underlying health conditions exist. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Schaumberg, K., & Anderson, D. (2016). Dietary restraint and weight loss as risk factors for eating pathology. Eating behaviors, 23, 97–103. doi.org/10.1016/j.eatbeh.2016.08.009
Can individuals incorporate ways to increase their vitamin C levels to boost their immune system against cold and flu season?
Introduction
When it comes to the cold and flu season, the weather gets colder, and the immune system will flare up as numerous pathogens enter the body. Many individuals will begin to notice their bodies aching and deal with congestion and upper respiratory symptoms. This is due to viral infections that compromise the immune system and cause individuals to be sick. However, numerous ways exist to combat cold and flu season while boosting their immune system by increasing their vitamin C levels. Today’s article looks at how the immune system and pain correlate, how healthy nutrition relates to the immune system, and how people can naturally increase their vitamin C levels to fight cold and flu season. We talk with certified associated medical providers who inform our patients about how the immune system can be impacted by various pathogens that cause overlapping risk profiles associated with pain. While asking their associated medical provider intricate questions, we advise patients to incorporate ways to increase their vitamin C intake to boost the immune system and prevent cold and flu season from impacting the body. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
The Immune System & Pain
How often do you feel so congested that your head is filled with cotton? Do you feel general aches and pains in your muscles that cause you to feel discomfort? Or have you noticed that your energy is lower than usual and is stressing you out? More often than not, many people who have dealt with these situations have often correlated with their immune systems. The immune system has a large network in the body that helps protect the individual from germs, heal the body from any infections and injuries, and develop antibodies to fight off pathogens. Sometimes, when the immune system becomes weak, it can lead to the development of autoimmune. This is because when pathogens compromise the immune system, they can adapt their response to modulate oxidative stress and trigger inflammation by enhancing the protein secretion towards the intra- and extra-cellular pathogens to enhance infections. (Iddir et al., 2020)
Additionally, when the immune system is compromised, it can cause the immune system to overproduce inflammatory cytokines and attack healthy cellular activities, leading to the development of autoimmune conditions and symptoms of musculoskeletal pain. When individuals with weak immune systems are dealing with musculoskeletal pain, some of the biomarkers that can contribute to its development include environmental factors (smoking, physical inactivity, obesity, etc.), chronic inflammation, and vitamin deficiency that can cause individuals to be in constant pain and discomfort. (Djade et al., 2022) Hence, boosting vitamin levels can benefit the immune system and body.
Optimizing Your Wellness- Video
Nutrition & The Immune System Connection
When boosting the immune system, many individuals can start slowly by changing their nutritional intake. As one of the strongest and adjustable environmental factors, having a proper dietary mindset can help many people reduce the burdens of chronic issues from reappearing. (Kiani et al., 2022) This is due to people who want to make small changes in their daily routine, who can start by eating nutritional foods that can help boost their immune system and bodies. This is because a bidirectional relationship between the duet and the immune system can be utilized in multiple approaches. (Venter et al., 2020) One of the best ways many individuals can improve their immune system during cold and flu season is by increasing and boosting their vitamin C levels.
How Vitamin C Can Help With Cold/Flu
Boosting vitamin C levels is an excellent way to help jumpstart the immune system. Vitamin C is hugely important in normal immune system functioning and has been used to prevent or treat viral infections. (Cerullo et al., 2020) This is because people can’t produce vitamin C naturally, so it has to be consumed for the body to maintain healthy vitamin levels. Additionally, vitamin C is a plant-based ingredient that promotes healing and provides immune-boosting properties that augment the chemotaxis and phagocytosis in the body while generating free radicals in the immune cells. (Gasmi et al., 2023) Another great thing about vitamin C is that it can be combined with vitamin D to reduce the load of the cytokine storm in the body and the viral load of the cold and flu. (Ish et al., 2020)
Ways To Increase Vitamin C Levels
There are ways to increase vitamin C levels in the body, which can benefit people who want to reduce the chances of cold and flu season impacting their routine.
Reduce sugar intake: Reduce excessive sugar intake by following a nutritional plan from a healthcare professional, which is customizable to the individual.
Incorporating Vitamin C: Many people can load up on high-quality Vitamin C containing bioflavonoids that can help decrease pro-inflammatory cytokines in the body. (Ramon et al., 2023)
Vitamin C-rich foods: Adding whole foods of Vitamin C like bell peppers, broccoli, citrus, and green leafy veggies can help boost vitamin C levels
Intermittent Fasting: Combining Vitamin C-infused lemon water with intermittent fasting can help the body boost immunity and improve blood sugar regulation.
Glutathione Boost: Incorporating vitamin C with glutathione can help recycle vitamin C into the body, boosting vitamin and supplement levels.
Incorporating these ways to boost vitamin C levels in the immune system can provide beneficial results during the cold and flu season while improving a person’s health and wellness journey.
References
Cerullo, G., Negro, M., Parimbelli, M., Pecoraro, M., Perna, S., Liguori, G., Rondanelli, M., Cena, H., & D’Antona, G. (2020). The Long History of Vitamin C: From Prevention of the Common Cold to Potential Aid in the Treatment of COVID-19. Front Immunol, 11, 574029. doi.org/10.3389/fimmu.2020.574029
Djade, C. D., Diorio, C., Laurin, D., & Dionne, C. E. (2022). An exploratory identification of biological markers of chronic musculoskeletal pain in the low back, neck, and shoulders. PLOS ONE, 17(4), e0266999. doi.org/10.1371/journal.pone.0266999
Gasmi, A., Shanaida, M., Oleshchuk, O., Semenova, Y., Mujawdiya, P. K., Ivankiv, Y., Pokryshko, O., Noor, S., Piscopo, S., Adamiv, S., & Bjorklund, G. (2023). Natural Ingredients to Improve Immunity. Pharmaceuticals (Basel), 16(4). doi.org/10.3390/ph16040528
Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6). doi.org/10.3390/nu12061562
Ish, P., Agrawal, S., & Gupta, N. (2020). Vitamin C (ovi) D; An unexplored option! Infez Med, 28(suppl 1), 122-125. www.ncbi.nlm.nih.gov/pubmed/32532949
Kiani, A. K., Dhuli, K., Donato, K., Aquilanti, B., Velluti, V., Matera, G., Iaconelli, A., Connelly, S. T., Bellinato, F., Gisondi, P., & Bertelli, M. (2022). Main nutritional deficiencies. J Prev Med Hyg, 63(2 Suppl 3), E93-E101. doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752
Ramon, R., Holguin, E., Chiriboga, J. D., Rubio, N., Ballesteros, C., & Ezechieli, M. (2023). Anti-Inflammatory Effect of Vitamin C during the Postoperative Period in Patients Subjected to Total Knee Arthroplasty: A Randomized Controlled Trial. J Pers Med, 13(9). doi.org/10.3390/jpm13091299
Venter, C., Eyerich, S., Sarin, T., & Klatt, K. C. (2020). Nutrition and the Immune System: A Complicated Tango. Nutrients, 12(3). doi.org/10.3390/nu12030818
Can healthy noodle alternatives and heart-healthy ingredients help make cholesterol-friendly pasta dishes for individuals trying to lower and manage cholesterol levels?
Pasta and Cholesterol
Pasta, like other refined carbohydrates such as white bread and rice, can increase cholesterol levels. Although pasta does not contain cholesterol, it is high in carbohydrates, which can increase the amount of calories and fat in one’s diet and contribute to high cholesterol levels. Since some types of carbohydrates can affect cholesterol levels, the goal is to eat the right pasta and healthier sauces and sides. Even for those following a cholesterol-lowering diet, there’s no reason you can’t enjoy meals containing pasta occasionally.
The Pasta and Cholesterol Link
Pasta made from white flour is considered a refined carbohydrate because it is high in carbs and low in fiber. Research has shown that a diet high in refined carbohydrates is associated with increased levels of triglycerides and LDL (unhealthy) cholesterol in the blood. (Yu, D. et al., 2013) (Bhardwaj B., O’Keefe E. L., and O’Keefe J. H. 2016) High levels of blood fats increase the risk of developing heart disease. Examples of refined carbohydrates include:
White rice
Breakfast cereals
Potato Chips
White bread
Pastries
Pizza
One cup of dry pasta has 0 milligrams of cholesterol but is high in carbohydrates, with around 43 grams per serving (U.S. Department of Agriculture, 2018). Eating foods high in saturated fats and refined carbohydrates can raise cholesterol levels.
Choosing Healthy Alternatives
Choosing healthier options that are cholesterol-friendly can make pasta healthy. Pasta labeled whole wheat or whole grain is darker than white flour pasta, which contains more fiber and can lower cholesterol levels and reduce the risk of heart disease. (American Heart Association, 2024) The label will show the carbohydrate and fiber content per serving.
Alternatives
Alternatives that are lower in carbohydrates and/or higher in protein and fiber include:
Spaghetti squash
Spiralized vegetables like zucchini, carrots, and butternut squash.
Shirataki noodles are made from the konjac plant.
Chickpea pasta
Black bean pasta
Red lentil pasta
Edamame pasta
Vegetables
Vegetables are heart-healthy and are a great addition to pasta dishes. Vegetables that pair well with pasta include:
Peppers
Onion
Zucchini
Spinach
Broccoli
Asparagus
Add a few olives, which contain healthy monounsaturated fats. (Rocha J., Borges N., and Pinho O. 2020) Mix vegetables and pasta in equal amounts to create a lower-carb, fiber-dense dish that will keep cholesterol levels low and maintain a healthy heart.
Cheese and Low-Fat Cheese
It is common to incorporate cheese. While cheese contains calcium and adds flavor and texture, it also adds saturated fat. The American Heart Association recommends that saturated fats make up less than 6% of daily calories because of their role in heart health and high cholesterol risks. (American Heart Association, 2024) Instead, use a small amount of cheese, such as Romano or cheddar, and add a small amount of low-fat cheese that includes:
Parmesan cheese
Part-skim mozzarella cheese
Low-fat ricotta
Low-fat cottage cheese
Lean Meats
Sausage and ground beef are common additions but are also a source of saturated fat that could raise cholesterol levels. (American Heart Association, 2024) So, when possible, limit red meat and sausage or use a low-fat sausage alternative that is chicken or turkey-based, and add heart-healthy options, which include:
Beans
Shrimp
Turkey
Chicken
Salmon
Make It Herbaceous and Spicy
Spices can enhance the taste of a dish. Many herbs and spices commonly used in pasta dishes, such as parsley, oregano, garlic, and basil, contain healthy nutrients and don’t add any fat or calories. Spice up a pasta dish to taste with a little heart-healthy olive oil and spices to create a light coating on the noodles. (Rocha J., Borges N., and Pinho O. 2020) One tablespoon of olive oil contains nearly 120 calories and 14 grams of fat. (U.S. Department of Agriculture, 2019)
Healthy Sauces
Sauces are important, but an unhealthy one can introduce extra sugar and fat. Plenty of healthy sauces are at the store, but check the label as some contain extra salt, sugar, and fat, which are not heart-healthy. (U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015) Try to limit the use of creamy sauces, such as cheese and alfredo sauces, as they are a source of added fat and are high in saturated fat. An alternative is to dress the pasta with sautéd olive oil and sliced cherry tomatoes. Sauteing helps soften the tomatoes and release extra flavor into the oil.
Injury Medical Chiropractic and Functional Medicine Clinic
So, experiment with healthy pasta, various vegetables, lean meat, and healthy sauces to add flavor and make your next pasta dish delicious and cholesterol-friendly. Injury Medical Chiropractic and Functional Medicine Clinic focuses on and treats injuries and chronic pain syndromes through personalized care plans that improve ability through flexibility, mobility, and agility programs to relieve pain. Our providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Chiropractic, Fitness, and Nutrition
References
Yu, D., Shu, X. O., Li, H., Xiang, Y. B., Yang, G., Gao, Y. T., Zheng, W., & Zhang, X. (2013). Dietary carbohydrates, refined grains, glycemic load, and risk of coronary heart disease in Chinese adults. American journal of epidemiology, 178(10), 1542–1549. doi.org/10.1093/aje/kwt178
Bhardwaj, B., O’Keefe, E. L., & O’Keefe, J. H. (2016). Death by Carbs: Added Sugars and Refined Carbohydrates Cause Diabetes and Cardiovascular Disease in Asian Indians. Missouri medicine, 113(5), 395–400.
Can individuals dealing with pain and inflammation in their bodies can incorporate a ketogenic diet and have beneficial results?
Introduction
When it comes to a person’s health and wellness journey, many people often wonder where to start making changes in their bodies. Many people begin exercising not only to reduce stress levels in the musculoskeletal system but also to help clear their minds. This is a great cause, as any form of physical activity can help reduce muscle fatigue and weakness and strengthen the extremities and quadrants in the musculoskeletal system. However, even though exercising is part of the health and wellness journey, another component plays a crucial part in the health and wellness journey: eating nutritional foods and dieting. Now, dieting can be scary for some newcomers who are just entering their health and wellness journey, but when people start making small changes to their eating habits, like incorporating more vegetables and fruits in their meals, making more meals at home, and doing portion control to eat enough till they are full can provide beneficial results. These small changes can empower individuals to take control of their health and wellness journey. Dieting and changing eating habits can give useful results for people dealing with chronic issues correlated with environmental factors. In today’s article, we will look at a particular diet known as the ketogenic diet, its beneficial properties, and how to incorporate it to reduce chronic conditions affecting the body. We talk with certified associated medical providers who provide our patients’ information to assess how incorporating the ketogenic diet can help reduce chronic conditions. We also inform patients while asking their associated medical provider intricate questions to formulate customized treatment plans to help with chronic conditions by incorporating the ketogenic diet along with physical activities. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
What Is the Ketogenic Diet?
Do you often feel extremely thirsty throughout the day, and do you chug at least a couple of gallons of water daily? Do you feel heat or see redness in various locations around your body that seem tender when touched? Or do your joints become stiff in the mornings when you wake up and feel better throughout the entire day? Often, people have a love-hate relationship with food. However, it all depends on what the person is eating and what environmental factors correlate with their food. So, when a person has chronic conditions that cause pain and inflammation in their joints, muscles, and organs, the negative side effects are that the food they consume can induce the inflammatory effects. In contrast, the positive impact of food can help individuals dampen the pain and inflammation in the body. (Fifi & Holton, 2020) Many individuals dealing with inflammation and pain in their bodies can incorporate a ketogenic diet to reduce the inflammatory effects.
Now, what is the ketogenic diet? The ketogenic diet is where carbohydrates are low, and various levels of lean proteins and healthy fats induce ketosis. (McGaugh & Barthel, 2022) This, in turn, helps with alternating the metabolic pathways to induce weight loss, improve health conditions like lipid profile improvements, and reduce hyperglycemia. When environmental factors like obesity, sedentary lifestyles, or physical inactivity can cause chronic issues like lipedema, the body will cause overlapping risk profiles to induce inflammation. When the body is dealing with lipedema, it can cause the body to be in a constant inflammatory state that induces cell damage and cell death through apoptosis. Hence, when a person is going to do a ketogenic diet, it can help reduce the inflammatory effects while alleviating pain symptoms. (Verde et al., 2023)
Eating Right To Feel Better-Video
The Beneficial Properties Of A Ketogenic Diet
One of the beneficial properties that a person can take with a ketogenic diet is that it can help reduce cardiovascular diseases with its anti-inflammatory properties. Since a ketogenic diet helps place the body in a state of nutritional ketosis, incorporating omega-3 fatty acids can help the body exert systemic anti-inflammatory effects and begin healing. (Dynka et al., 2023) At the same time, the ketogenic diet can help individuals who are suffering from chronic conditions like epilepsy, diabetes, or obesity to not only induce weight loss but also help improve body composition. (Sjodin et al., 2020) This is because when individuals get a customized treatment plan incorporating the ketogenic diet, it must include physical activities that help strengthen muscles in the body’s quadrants. In contrast, the ketogenic diet helps slow down muscle glycogen depletion. Additionally, the ketogenic diet is beneficial by:
Reducing glucose levels so individuals with diabetes don’t need insulin.
When it comes to the ketogenic diet, many individuals have dealt with chronic conditions like epilepsy, diabetes, or cardiovascular conditions. Understand that incorporating a healthy diet filled with healthy fats, lean protein, plenty of fruits and vegetables, and physical activity can benefit many individuals in the long run. The ketogenic diet can help the liver by producing more ketone bodies to help with the production of ATPs and reduce ROS (reactive oxygen species); this, in turn, helps improve a person’s quality of life. (Abboud et al., 2021) Informing individuals who are dealing with chronic conditions that they must make small changes to their routines. This can be incorporated into their customized treatment plan and help reduce the pain-like effects from the person’s chronic conditions correlating to the inflammatory effects. The ketogenic diet can be a stepping stone to a person’s health and wellness and help them be motivated to see positive results.
References
Abboud, M., AlAnouti, F., Georgaki, E., & Papandreou, D. (2021). Effect of Ketogenic Diet on Quality of Life in Adults with Chronic Disease: A Systematic Review of Randomized Controlled Trials. Nutrients, 13(12). doi.org/10.3390/nu13124463
Dowis, K., & Banga, S. (2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 13(5), 1654. doi.org/10.3390/nu13051654
Dynka, D., Kowalcze, K., Charuta, A., & Paziewska, A. (2023). The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 15(15). doi.org/10.3390/nu15153368
Fifi, A. C., & Holton, K. F. (2020). Food in Chronic Pain: Friend or Foe? Nutrients, 12(8). doi.org/10.3390/nu12082473
Sjodin, A., Hellstrom, F., Sehlstedt, E., Svensson, M., & Buren, J. (2020). Effects of a Ketogenic Diet on Muscle Fatigue in Healthy, Young, Normal-Weight Women: A Randomized Controlled Feeding Trial. Nutrients, 12(4). doi.org/10.3390/nu12040955
Verde, L., Camajani, E., Annunziata, G., Sojat, A., Marina, L. V., Colao, A., Caprio, M., Muscogiuri, G., & Barrea, L. (2023). Ketogenic Diet: A Nutritional Therapeutic Tool for Lipedema? Curr Obes Rep, 12(4), 529-543. doi.org/10.1007/s13679-023-00536-x
Can using ghee improve diet and overall health for individuals looking to cook healthier?
Ghee
Ghee is a type of clarified butter that is commonly used in Indian and Middle Eastern cooking. It’s made by heating butter to remove water and milk solids, a clarification process that results in a golden, pure fat with a high smoke point. The butter is cooked longer than in clarified butter, allowing milk solids to brown before being strained, giving ghee a richer, nuttier flavor than traditional clarified butter. The clarification process is believed to remove impurities, creating a healthier product. The clarification removes milk solids, decreasing ghee’s lactose and casein content. This could benefit people with a milk allergy or sensitivity.
Ghee is almost completely pure fat, so it contains no carbohydrates.
Fats
Ghee is nearly 100% fat; one tablespoon has 15 grams, 9 of which are saturated fat. The remaining fat content is divided between 5 grams of healthier monounsaturated fat and less than one gram of polyunsaturated fat. Ghee is more concentrated than butter, containing more calories and fat.
Protein
Ghee may contain trace amounts of leftover protein if the milk solids or whey have not been completely removed in the clarification process.
Vitamins and Minerals
The micronutrient content can vary by brand and the supplied milk. A one-tablespoon serving contains about 8% of the recommended daily intake of vitamin A, 2% of vitamin E, and 1% of vitamin K. It’s recommended to use a small amount when cooking vegetables and other foods with fat-soluble nutrients so the body can better absorb them.
Benefits
Ghee has been used to improve memory, increase flexibility, and promote healthy digestion. However, further research is needed and ongoing to obtain scientific evidence to support health claims. For example, one animal study found no difference in memory or cognition from a diet that included ghee instead of regular butter, and there is no research on how ghee can help with memory. (Karandikar Y. S. et al., 2016)
Skin Health
Some individuals apply ghee topically as a salve for wounds, burns, or rashes. Research has confirmed that ghee has healing properties for the skin due to its antimicrobial and antioxidant activity, more than likely because of its vitamin A and E content. However, some studies examined ghee combined with honey, which provides other benefits. (Udwadia T. E. 2011) (Kotian S. et al., 2018)
Produces Less Acrylamide
Acrylamide is a potentially toxic and carcinogenic compound. It is produced when cooking fats are exposed to high heat. (American Cancer Society, 2019) A study found that ghee produces much less acrylamide when heated than vegetable oils and other saturated fats. (Daniali G. et al., 2016)
Allergies
Ghee is a dairy-based product. Individuals with a milk protein allergy could provoke an immune response, such as a rash, hives, vomiting, or diarrhea. Likewise, for individuals with lactose intolerance, consuming ghee could lead to symptoms of bloating, gas, or upset stomach. However, it may be less likely to cause allergic symptoms than butter since the clarification removes most lactose and casein components that typically cause adverse reactions. Talk to a doctor, dietitian, or allergist about whether ghee could be beneficial.
Adverse Effects
Since saturated fat is associated with the development of heart disease, the American Heart Association recommends reducing saturated fat to 5% to 6% of total daily calories for individuals who need to lower their cholesterol. A tablespoon of ghee contains about 40 milligrams of cholesterol, or 13% of the recommended daily intake, slightly higher than butter, 30 milligrams, or 10% RDI of the recommended daily intake. Recommendations are to use small quantities to enhance other foods, such as butter or oils.
Storage and Safety
Ghee usually comes in a glass jar. Depending on how quickly it will be used, it can be kept in a cool, dark place at room temperature, where it will be good for about three months. To extend its shelf life, it can be stored in the refrigerator for up to one year. While it will solidify when cooled, it will return to a liquid state once removed from the fridge. Ghee is available year-round at Indian and mainstream stores and sold online. However, it will probably be more expensive than regular butter because it takes more time and requires 16 ounces of butter to create 12oz. of ghee.
Preparation
Ghee has a nuttier flavor, higher density, and oilier texture, so individuals may not want to use it in the same ways that regular butter is, like spreading it on toast or baking it into pastries. For example, substituting ghee for shortening for pie dough may result in a richer flavor but a greasier texture. However, using ghee in baked goods can yield a crispier crust in certain recipes. A small serving can be used to enhance vegetable dishes. Its high smoke point makes it ideal for sautéing and stir-frying.
Smoke Point
The smoke point is the temperature at which fat starts to burn and smoke.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized care plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician, as Dr. Jimenez has teamed with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Karandikar, Y. S., Bansude, A. S., & Angadi, E. A. (2016). Comparison between the Effect of Cow Ghee and Butter on Memory and Lipid Profile of Wistar Rats. Journal of clinical and diagnostic research: JCDR, 10(9), FF11–FF15. doi.org/10.7860/JCDR/2016/19457.8512
Udwadia T. E. (2011). Ghee and honey dressing for infected wounds. The Indian journal of surgery, 73(4), 278–283. doi.org/10.1007/s12262-011-0240-7
Kotian, S., Bhat, K., Pai, S., Nayak, J., Souza, A., Gourisheti, K., & Padma, D. (2018). The Role of Natural Medicines on Wound Healing: A Biomechanical, Histological, Biochemical and Molecular Study. Ethiopian journal of health sciences, 28(6), 759–770. doi.org/10.4314/ejhs.v28i6.11
Daniali, G., Jinap, S., Hajeb, P., Sanny, M., & Tan, C. P. (2016). Acrylamide formation in vegetable oils and animal fats during heat treatment. Food Chemistry, 212, 244–249. doi.org/10.1016/j.foodchem.2016.05.174
Marshmallows and calories can add up when eating more than a single serving. Can marshmallows be consumed in moderation and still be healthy?
Marshmallows
Many enjoy marshmallows with hot chocolate, sweet potatoes, and s’mores. However, their nutritional value is not the healthiest, as the ingredients typically include water, sugar, corn syrup, gelatin, and sometimes other ingredients for flavor and color. The key ingredient is whipped air, giving marshmallows their signature texture.
Nutrition
A serving weighs about 28 grams, around four large marshmallows or a half-cup of mini marshmallows. If consumed in their original form, they contain about 80 calories. (United States Department of Agriculture, 2018)
Carbohydrates
Marshmallows are made of different types of sugar (sucrose and corn syrup), and most of their calories come from carbohydrates. One marshmallow contains a little under 6 grams of carbohydrates, and a single serving provides about 23 grams of carbohydrates, primarily sugar. The glycemic index is estimated to be 62, making it a high-glycemic food. The estimated glycemic load of one marshmallow is 15, which is low. However, the glycemic load takes serving size into account. Because the serving size is small, the glycemic load is lower than expected.
Fats
Very little fat, less than 1 gram, is in a single serving.
Protein
Marshmallows are not a recommended source of protein.
There is less than 1 gram of protein in a single serving.
Micronutrients
There is no significant vitamin or mineral intake by consuming marshmallows.
A single serving does contain a small amount of phosphorus, around 2.2 milligrams, and potassium, around 1.4 milligrams.
It also increases sodium intake by 22.4 mg, providing little selenium 0.5 micrograms.
Health Benefits
Marshmallows are processed and provide little to no health benefits, but there are ways to include them in a balanced, healthy diet. They are a low-calorie, nearly fat-free food, so for those watching their weight, eating a marshmallow is a quick and easy way to satisfy a sweet tooth. Also, adding marshmallows to certain foods might help increase the intake of healthy vegetables, such as adding marshmallows to sweet potatoes, which are almost always gluten-free. For gluten-intolerant individuals, marshmallows are probably safe to consume. Some brands have also developed vegan marshmallows that use tapioca starch or agar instead of gelatin.
Storage
Marshmallows have a long shelf life. A bag can last up to six or eight months if not opened. They can last four months or less if the bag is open. Some can be purchased in an airtight tin and stored that way. However, they are most often in a plastic bag. Therefore, they should be placed in an airtight plastic container or sealed tightly after opening. Marshmallows do not need refrigeration, but many cooks freeze them to make them last longer. An unopened bag can be frozen, forming cubes that may stick together. To prevent sticking, dust with powdered sugar and place in an airtight container. When they are thawed, they regain their fluffy texture.
Allergies
Allergies are rare. However, those allergic to gelatin may want to avoid marshmallows since gelatin is a primary ingredient in almost all prepared and homemade versions.(Caglayan-Sozmen S. et al., 2019)
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic providers use an integrated approach to create customized plans for each patient and restore health and function to the body through nutrition and wellness, chiropractic adjustments, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If other treatment is needed, patients will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.
Caglayan-Sozmen, S., Santoro, A., Cipriani, F., Mastrorilli, C., Ricci, G., & Caffarelli, C. (2019). Hazardous Medications in Children with Egg, Red Meat, Gelatin, Fish, and Cow’s Milk Allergy. Medicina (Kaunas, Lithuania), 55(8), 501. doi.org/10.3390/medicina55080501
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