Can coconut be a healthier alternative food option for individuals trying to improve their health and wellness?
The Coconut
Located in the tropical regions around the world, especially in Southeast Asia, the Pacific islands, sunny coastal states in the U.S., and India, the coconut (Cocos nucifera L.) is a monoecious perennial palm that has many uses for people who are looking for alternatives in their dietary needs. Known as the “tree of life,” the coconut has numerous utilities that people can incorporate from food, medicine, and household products. (Beveridge et al., 2022) The outer coconut husk is used in household items, while the coconut fruit is used for food and medicinal purposes, from antibacterial and antioxidant to containing microminerals and nutrients. (DebMandal & Mandal, 2011) This tropical fruit can be used in baked goods, skin products, and food dishes and can help restore the body’s electrolytes. We associate with certified medical providers who inform our patients of the importance of incorporating healthy foods like coconut into a healthy diet. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily dietary intake to feel good. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Nutritional Facts
With coconut being a versatile fruit, it has many nutritional benefits. It is classified as a medium-chaired saturated fat absorbed by the body differently and can help reduce LDL-Cs (low-density lipoproteins, reduce cardiovascular diseases, and improve cognitive function. (Hewlings, 2020) When it comes to the nutritional facts of eating one piece of coconut is about:
1 piece of coconut: 45g
Calories: 159
Total Fats: 15g
Saturated fat: 13g
Cholesterol: 0mg
Sodium: 9mg
Potassium: 160mg
Total Carbohydrate: 7g
Dietary fibers: 4.1
Sugar: 2.8g
Protein: 1.5g
Coconuts are high in saturated fats and medium-chain fatty, so they can cross the blood-brain barrier and be absorbed, transported, and utilized for energy production for the body. They can also provide beneficial properties to the gut microbiome. (Fan et al., 2022) At the same time, if people drink the water from the coconut, its nutritional facts include:
1 cup of coconut water: 240g
Calories: 45
Total Fats: 0.5g
Saturated fat: 0.4g
Cholesterol: 0mg
Sodium: 252mg
Potassium: 600mg
Total Carbohydrate: 9g
Dietary fiber: 2.6g
Sugar: 6g
Protein: 1.7g
Food As Medicine- Video
The Health Benefits Of The Coconut
With the coconut tree being “the tree of life,” the fruit has many beneficial properties for health and wellness. For instance, using coconut oil for cooking has many advantages, such as being resistant to oxidation and polymerization due to its high saturated fatty acid content, being consumed at low levels, and reducing cardiovascular diseases. (Schwingshackl & Schlesinger, 2023) At the same time, when people start to use coconut oil for part of their cooking, they will notice that their body weight decreases. (Duarte et al., 2022). Below are other beneficial properties when people start incorporating coconut into their diet.
Replenish Electrolytes
Many people starting to work out or are physically active can utilize coconut water to replace sports drinks to replenish their electrolytes. When a person is exercising and sweating profusely, water and sodium levels are depleted, thus compromising the cardiovascular system’s ability to maintain a person’s exercise performance. (O’Brien et al., 2023) Hence, drinking coconut water can help rehydrate the body and replenish those electrolytes. At the same time, incorporating a bit of citrus fruit can provide extra health benefits and enhance the flavor of coconut water.
Reduces Blood Sugar
Coconuts can also help lower blood sugar levels, and for diabetic individuals, it can help reduce their blood glucose to healthy levels, regulate their carbohydrate metabolism, and improve their antioxidant capacity to reduce any comorbidities associated with diabetes. (Dai et al., 2021) Additionally, many diabetic individuals can substitute regular sugar with coconut sugar as it has a high nutritional value and a low glycemic index that can be beneficial to moderate glucose absorption. (Saraiva et al., 2023)
Adding Coconut To Your Diet
Many people can incorporate coconut into their diet by eating the fruit, drinking the coconut water, and utilizing it for smoothies and baked goods. By adding coconut to a healthy diet, many people can get their healthy fats in moderation, their electrolytes replenished, and enjoy eating clean, healthy foods. Making small changes by incorporating foods that have antioxidants into a healthy diet can help many people eat healthier and have more energy. At the same time, when people incorporate physical activity with their diet, they will begin to notice small positive changes in themselves and their bodies, thus leading happy, healthier lives.
References
Beveridge, F. C., Kalaipandian, S., Yang, C., & Adkins, S. W. (2022). Fruit Biology of Coconut (Cocos nucifera L.). Plants (Basel), 11(23). https://doi.org/10.3390/plants11233293
Dai, Y., Peng, L., Zhang, X., Wu, Q., Yao, J., Xing, Q., Zheng, Y., Huang, X., Chen, S., & Xie, Q. (2021). Effects of coconut water on blood sugar and retina of rats with diabetes. PeerJ, 9, e10667. https://doi.org/10.7717/peerj.10667
DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med, 4(3), 241-247. https://doi.org/10.1016/S1995-7645(11)60078-3
Duarte, A. C., Spiazzi, B. F., Zingano, C. P., Merello, E. N., Wayerbacher, L. F., Teixeira, P. P., Farenzena, L. P., de Araujo, C., Amazarray, C. R., Colpani, V., & Gerchman, F. (2022). The effects of coconut oil on the cardiometabolic profile: a systematic review and meta-analysis of randomized clinical trials. Lipids Health Dis, 21(1), 83. https://doi.org/10.1186/s12944-022-01685-z
Fan, L., Zhu, X., Sun, S., Yu, C., Huang, X., Ness, R., Dugan, L. L., Shu, L., Seidner, D. L., Murff, H. J., Fodor, A. A., Azcarate-Peril, M. A., Shrubsole, M. J., & Dai, Q. (2022). Ca:Mg ratio, medium-chain fatty acids, and the gut microbiome. Clin Nutr, 41(11), 2490-2499. https://doi.org/10.1016/j.clnu.2022.08.031
Hewlings, S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. J Cardiovasc Dev Dis, 7(4). https://doi.org/10.3390/jcdd7040059
O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut Water: A Sports Drink Alternative? Sports (Basel), 11(9). https://doi.org/10.3390/sports11090183
Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health, 20(4). https://doi.org/10.3390/ijerph20043671
Schwingshackl, L., & Schlesinger, S. (2023). Coconut Oil and Cardiovascular Disease Risk. Curr Atheroscler Rep, 25(5), 231-236. https://doi.org/10.1007/s11883-023-01098-y
Can individuals dealing with gut issues incorporate the beneficial properties of probiotics and prebiotics to improve body function?
How The Gut Works Together With The Body
When many individuals are dealing with chronic issues that are causing referred pain in their bodies, it could be an issue that is affecting their gut system. Have you experienced unpredictable food reactions that make you unable to enjoy your favorite meal or food item anymore? Do you notice any abdominal swelling after a heavy meal? Or have you been more constipated and found it difficult to go to the bathroom? This is because the gut system is the second brain of the human body. The gastrointestinal (GI) system provides many beneficial properties to the host and the human body. It helps strengthen the gut’s integrity, harvest and give energy, protect the body from foreign pathogens, and regulate the immune system. (Thursby & Juge, 2017) Inside the gut system is home to trillions of bacteria that help transport the nutrients and vitamins of food to different areas of the body. This, in turn, gives the individual the energy to be mobile and complete their daily activities. However, environmental factors like illnesses, stress, bad dietary habits, and lifestyles can cause the gut ecosystem to undergo abnormal changes, causing gut dysbiosis. (Zhang et al., 2015)
When environmental factors impact the body, especially the gut system, the immune system produces inflammatory cytokines caused by certain bacteria. Once certain structural component bacteria strains trigger inflammation, it can cause a cascade of inflammatory pathways to affect the entire body, causing the individual to experience pain and discomfort. (Al Bander et al., 2020) Additionally, gut dysbiosis can also be associated with the occurrence of several chronic metabolic diseases that are developed. (Xiong et al., 2023) Fortunately, there are numerous ways people can reduce the impact of gut dysbiosis and help restore normal body function by including probiotics and prebiotics. We associate with certified medical providers who inform our patients of how the gut system can affect the body when environmental factors impact it. While asking important questions to our associated medical providers, we advise patients to integrate various probiotic and prebiotic foods to help regulate healthy bacteria back to the gut and reduce pain and discomfort in the body. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Nutrition Fundamentals- Video
Probiotic & Prebiotic Foods For The Gut
Now, when it comes to the gut system, it is important to know that trillions of bacteria help with gut regulation. When environmental factors cause various issues, it can cause pain and discomfort to the rest of the body. Hence, incorporating probiotics and prebiotics can help regulate the gut and reduce the impact of harmful bacteria from affecting the body. As part of a healthy diet, probiotics have the potential to regulate gut microbiota by affecting the intestinal microbial dynamics and homeostasis, thus influencing the intestines and distill organs physiology. (Kim et al., 2021) Additionally, when a person is incorporating probiotics and prebiotics to regulate their gut, it can be used to help manipulate the host’s microbiota while being used for potential therapeutic strategies. (Radford-Smith & Anthony, 2023) Some of the foods that have probiotics and prebiotics include:
Jicama
Bananas
Garlic
Miso
Kimchi
Yogurt
How Probiotics & Prebiotics Improve Body Function
When people start to incorporate prebiotics and probiotics, they will notice an increased abundance of health-promoting bacteria that can increase microbiome diversity and metabolic pathways that can affect the qualitative and quantitative changes of the gut composition. (Jager et al., 2019) Different bacterial strains can have various properties that can help with the gastrointestinal microbiome diversity and improve the body through metabolic support.
Conclusion
So, when people think about their health and wellness, the best place to start is with the gut by adding prebiotics and probiotics as part of a healthy diet. This, in turn, can help the loss of beneficial bacteria that have been affected by environmental factors and can help reduce the inflammatory effects of chronic illnesses. Making these small changes can be helpful to one’s health and well-being and allow many people to come up with tasty food combinations to improve gut health and metabolic pathways.
References
Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health, 17(20). https://doi.org/10.3390/ijerph17207618
Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. https://doi.org/10.1186/s12970-019-0329-0
Kim, C. S., Cha, L., Sim, M., Jung, S., Chun, W. Y., Baik, H. W., & Shin, D. M. (2021). Probiotic Supplementation Improves Cognitive Function and Mood with Changes in Gut Microbiota in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. J Gerontol A Biol Sci Med Sci, 76(1), 32-40. https://doi.org/10.1093/gerona/glaa090
Radford-Smith, D. E., & Anthony, D. C. (2023). Prebiotic and Probiotic Modulation of the Microbiota-Gut-Brain Axis in Depression. Nutrients, 15(8). https://doi.org/10.3390/nu15081880
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. https://doi.org/10.1042/BCJ20160510
Xiong, R. G., Li, J., Cheng, J., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Gan, R. Y., & Li, H. B. (2023). The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components. Nutrients, 15(14). https://doi.org/10.3390/nu15143258
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. https://doi.org/10.3390/ijms16047493
Sweet foods were a delicacy for our ancestors. Can individuals incorporate these 5 natural sweeteners to curb any sugar cravings in food?
Introduction
Everyone worldwide craves sweet foods to get through their day and have the energy to move around. At everyone’s disposal, many foods and beverages contain an unlimited supply of sugar. At that point, when many people start to consume excessive amounts of sugary foods and beverages, it can lead to the development of chronic conditions. Hence, many people start to consume less sugary foods and beverages by switching to natural sweeteners to satisfy their sugar cravings. In today’s article, we will look at how natural sweeteners affect blood glucose levels, divide them into the top 5 natural sweeteners, and see their natural benefits when consumed. We associate with certified medical providers who inform our patients of the effects of excessive sugar and how it can affect their blood glucose levels. While asking important questions to our associated medical providers, we advise patients to incorporate healthy natural sweeteners in their foods as part of their customized treatment plan. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
Natural Sweeteners Effect On Blood Glucose
Do you have an intense craving for sweet treats or chips and pasta constantly throughout the day? Have you experienced low energy throughout the day, and does eating something help you continue your errands? Or have you been healing with constant headaches that make concentrating difficult? Many of these environmental factors are associated with excessive sugar cravings. The human body can produce glucose energy levels from food a person is consuming, and when environmental factors start to affect the body, it can cause issues like insulin resistance. Insulin resistance is a complex condition that causes the body to not respond to the insulin hormone. It can impair biological response to the liver, muscles, and tissues. (Martins & Conde, 2022) Since blood glucose plays a vital role in the body as it gives the host energy, environmental factors, and food play a huge part in blood glucose.
Environmental factors, such as blood glucose and natural sweeteners or sugary foods and drinks, are also in play for many people. Multiple environmental factors influence people’s food environment. (St-Onge et al., 2023) Since many individuals have a sweet tooth, consuming that much glucose can lead to the development of chronic conditions like diabetes, insulin resistance, and cellular inflammation. Some symptoms of consuming excessive amounts of glucose include elevated blood sugar, fat accumulation, and referred pain in the musculoskeletal system. Luckily, many individuals who want healthier eating habits can change their food consumption and sugar intake by swapping processed sweeteners with natural sweeteners when the sugar craving starts taking control. Switching to a natural sweetener can be effective when consumed in moderation to curb the sugar cravings that people mostly crave. Below are some of the top 5 natural sweeteners with low glycemic indicators and nutritional benefits.
Nutrition Fundamentals-Video
Stevia
Located in South America, the Stevia plant contains rebaudiosides and steviosides used in many food products as a substitute for sugar and a low-calorie natural sweetener. (Schiatti-Siso et al., 2023) At the same time, Stevia has beneficial properties that can help reduce plasma glucose concentration and inflammation while providing anti-glycemic and anti-viral effects to the body. (Kasti et al., 2022) Many people who switch out regular sugar for Stevia can incorporate Stevia in their cooking, and to prevent an aftertaste, they can add a bit of sea salt to mitigate the aftertaste.
Stevia Nutritional Benefits
One of the nutritional benefits Stevia offers is that it contains antioxidant properties that can help neutralize inflammation, which is a co-factor when a person consumes excess amounts of sugar combined with environmental factors. (Peteliuk et al., 2021) Some of the other benefits that Stevia has includes:
Anti-cancer properties
Improve kidney function
Lowers blood pressure
Diabetes reduces
Monk Fruit
Located in southern China and northern Thailand, monk fruit has a very low glycemic and sugar content. Most of its sweetness comes from a chemical structure in the fruit called mogrosides (Additives et al., 2019). Additionally, monk fruit is an intrinsic natural sweetener, as it is highly sweeter than other sweeteners and is found in nature. (Mahato et al., 2020) Plus, it has nutritional beneficial properties that make it amazing.
Monk Fruit Nutritional Benefits
Some of the nutritional benefits that monk fruit provides include:
Has antioxidants
Promotes weight loss
Has anti-cancer properties
Decreases blood sugar, total cholesterol & triglycerides
Improves the digestive and respiratory system
Yacon
Like the Stevia plant, yacon is an indigenous root in South America that can be extracted and turned into syrup. It is a popular sugar substitute for its sweet taste and has been used for medicinal purposes. (Braschi et al., 2024) Additionally, many people who utilize yacon will begin to notice that their gut will feel better. This is because yacon contains prebiotic fibers that can modify the composition and activity of intestinal microbiota. (Ribeiro et al., 2023)
Yacon Nutritional Benefits
Some of the nutritional benefits that Yacon provides include:
Increase body metabolism
Reduce hunger cravings
Has anti-inflammatory properties
Reduce constipation
Coconut Sugar
Coconut sugar is a popular sweetener that is used in southeastern Asian cuisines. It is made from phloem sap from coconut palm tree blossoms. (Saraiva et al., 2023) As one of the lowest natural sweeteners, it can substitute for many dairy products like ice cream to provide sweetness. (Beegum et al., 2022) Additionally, coconut sugar contains over 16 amino acids and four different B vitamins.
Coconut Sugar Nutritional Benefits
Some of the nutritional benefits of coconut sugar include:
Being a source of iron, potassium, magnesium, & zinc
Relieve diabetic neuropathy symptoms
Reduce anxiety, depression, and bipolar mood disorder
Treats high blood pressure
Honey
Honey is a superfood that positively affects blood sugar and has numerous properties worldwide. It contains numerous minerals and nutrients that can help with cellular insulin sensitivity and must be consumed in moderation for blood sugar balance. Many people have used honey for medicinal purposes, including wound healing and gut ailments. (Iftikhar et al., 2022) At the same time, honey, especially raw honey, can help reduce allergy symptoms.
Honey Nutritional Benefits
Some of the nutritional benefits that honey provides include:
Immunity & energy booster
Has anti-fungal properties
A natural cough suppressant
Reduce allergies
Skin moisturizer
References
Additives, E. P. o. F., Flavourings, Younes, M., Aquilina, G., Engel, K. H., Fowler, P., Frutos Fernandez, M. J., Furst, P., Gurtler, R., Gundert-Remy, U., Husoy, T., Mennes, W., Moldeus, P., Oskarsson, A., Shah, R., Waalkens-Berendsen, I., Wolfle, D., Degen, G., Herman, L.,…Castle, L. (2019). Safety of use of Monk fruit extract as a food additive in different food categories. EFSA J, 17(12), e05921. https://doi.org/10.2903/j.efsa.2019.5921
Beegum, P. P. S., Nair, J. P., Manikantan, M. R., Pandiselvam, R., Shill, S., Neenu, S., & Hebbar, K. B. (2022). Effect of coconut milk, tender coconut and coconut sugar on the physico-chemical and sensory attributes in ice cream. J Food Sci Technol, 59(7), 2605-2616. https://doi.org/10.1007/s13197-021-05279-y
Braschi, G., Njieukam, J. A., Gottardi, D., Genovese, J., Tylewicz, U., Patrignani, F., & Rocculi, P. (2024). Investigating the potential of yacon (Smallanthus sonchifolius) juice in the development of organic apple-based snacks. Heliyon, 10(11), e32342. https://doi.org/10.1016/j.heliyon.2024.e32342
Iftikhar, A., Nausheen, R., Muzaffar, H., Naeem, M. A., Farooq, M., Khurshid, M., Almatroudi, A., Alrumaihi, F., Allemailem, K. S., & Anwar, H. (2022). Potential Therapeutic Benefits of Honey in Neurological Disorders: The Role of Polyphenols. Molecules, 27(10). https://doi.org/10.3390/molecules27103297
Kasti, A. N., Nikolaki, M. D., Synodinou, K. D., Katsas, K. N., Petsis, K., Lambrinou, S., Pyrousis, I. A., & Triantafyllou, K. (2022). The Effects of Stevia Consumption on Gut Bacteria: Friend or Foe? Microorganisms, 10(4). https://doi.org/10.3390/microorganisms10040744
Mahato, D. K., Keast, R., Liem, D. G., Russell, C. G., Cicerale, S., & Gamlath, S. (2020). Sugar Reduction in Dairy Food: An Overview with Flavoured Milk as an Example. Foods, 9(10). https://doi.org/10.3390/foods9101400
Martins, F. O., & Conde, S. V. (2022). Impact of Diet Composition on Insulin Resistance. Nutrients, 14(18). https://doi.org/10.3390/nu14183716
Peteliuk, V., Rybchuk, L., Bayliak, M., Storey, K. B., & Lushchak, O. (2021). Natural sweetener Stevia rebaudiana: Functionalities, health benefits and potential risks. EXCLI J, 20, 1412-1430. https://doi.org/10.17179/excli2021-4211
Ribeiro, P. V. M., Veloso, T. G., de Oliveira, L. L., Mendes, N. P., & Alfenas, R. C. G. (2023). Consumption of yacon flour and energy-restricted diet increased the relative abundance of intestinal bacteria in obese adults. Braz J Microbiol, 54(4), 3085-3099. https://doi.org/10.1007/s42770-023-01140-w
Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health, 20(4). https://doi.org/10.3390/ijerph20043671
Schiatti-Siso, I. P., Quintana, S. E., & Garcia-Zapateiro, L. A. (2023). Stevia (Stevia rebaudiana) as a common sugar substitute and its application in food matrices: an updated review. J Food Sci Technol, 60(5), 1483-1492. https://doi.org/10.1007/s13197-022-05396-2
St-Onge, M. P., Cherta-Murillo, A., Darimont, C., Mantantzis, K., Martin, F. P., & Owen, L. (2023). The interrelationship between sleep, diet, and glucose metabolism. Sleep Med Rev, 69, 101788. https://doi.org/10.1016/j.smrv.2023.101788
Can incorporating natural probiotic foods help improve many people’s gut health and restore functionality to their bodies?
Introduction
Many people trying a healthier lifestyle will start incorporating more nutritious options to ensure the body and the gut get the necessary nutrients. When it comes to gut health, many people will begin to notice how they have more energy and will also start to see how different foods can affect their health. The gastrointestinal system plays a huge role in many people’s health and wellness and is associated with many environmental factors that can impact the body. When that happens, many people can incorporate probiotics to help with gut health. In today’s article, we will dive into how gut health impacts the body, how probiotics improve gut health, and how people can incorporate probiotic-rich foods into their diet. We discuss with certified medical providers who inform our patients how incorporating probiotics can help improve gut health. While asking informed questions to our associated medical providers, we advise patients to include foods rich in probiotics to reduce overlapping risk profiles affecting the gut. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
How Gut Health Impacts The Body
Do you feel sluggish and full constantly after a heavy meal? Do you notice red imperfections in your skin after eating a certain food item? Or have you experienced constant cold and flu symptoms impacting your daily routine? Many do not realize that the overlapping risk profile scenarios affecting their bodies correlate with the gut system. The gut system is the second brain in the human body and can also be impacted by pathogens and environmental factors. The gastrointestinal (GI) tract is home to abundant microorganisms that form an intricate and mutual relationship that benefits the body. (Thursby & Juge, 2017) Inside the GI tract, numerous bacteria help with food digestion and transport the nutrients to different body areas. When the gut system deals with alterations in its microbial communities, it can negatively impact the functional structures of the gut’s composition and function. (Yoon & Yoon, 2018)
This means that when bad bacteria are abundant in the gut system, it can cause the body to be dysfunctional and, over time, can develop chronic issues like inflammation and gut dysbiosis. Environmental factors like stress, poor dieting, and physical inactivity can impact the gut. They can be potentially harmful through these abnormal chances, causing the bad bacteria to overflow the good bacteria, allowing the immune system to attack the gut system. (Zhang et al., 2015) When this happens, many people start to feel symptoms of pain and discomfort in their bodies and start looking for ways to reduce these pain-like symptoms while improving their gut health.
Balance Body & Metabolism- Video
How Probiotics Improve Gut Health
When it comes to reducing pain-like symptoms in the body, it is also important to improve gut health. One way to improve gut health is by incorporating probiotics into a healthy diet. Probiotics have beneficial organisms that can provide helpful properties by stimulating the growth and activities of good bacteria in the gut. (Li et al., 2021) Probiotics can help line the gut while boosting the immune system, allowing the GI tract to absorb the nutrients a person eats. At the same time, different strains of probiotics can impact the gut barrier, the immune system, and cognitive function in the body. (Wieers et al., 2019) Additionally, many people can incorporate probiotic-rich foods into their diet.
Probiotic-Rich Foods To Try
There are some benefits when it comes to incorporating probiotic-rich foods into a diet, as probiotics play a role in hosting innate and adaptive immune responses, which occur mainly on the surface of the intestinal barrier. (Mazziotta et al., 2023) Some of the benefits of consuming probiotic-rich foods include:
Restoring the natural balance of gut bacteria
Strengthening immune system
Reduces cholesterol levels
Heals Leaky gut
Some the foods like kefir, yogurt, sauerkraut, miso, and kimchi are great examples of probiotic-rich foods as they can be incorporated into any healthy diet and can help produce a higher abundance of health-promoting bacteria to increase gut microbiome diversity and enhance a person’s activity levels. (Jager et al., 2019) When people start incorporating probiotics into their health and wellness journey, they will notice that their energy levels are maintained during their daily activities and that their gut health is optimal. As stated earlier, the gut is known as the second brain in the body, so when pathogens and environmental factors start to cause issues to the gut, the body feels it. But if probiotics are introduced to the gut, the gut and body are happy.
References
Jager, R., Mohr, A. E., Carpenter, K. C., Kerksick, C. M., Purpura, M., Moussa, A., Townsend, J. R., Lamprecht, M., West, N. P., Black, K., Gleeson, M., Pyne, D. B., Wells, S. D., Arent, S. M., Smith-Ryan, A. E., Kreider, R. B., Campbell, B. I., Bannock, L., Scheiman, J.,…Antonio, J. (2019). International Society of Sports Nutrition Position Stand: Probiotics. J Int Soc Sports Nutr, 16(1), 62. https://doi.org/10.1186/s12970-019-0329-0
Li, H. Y., Zhou, D. D., Gan, R. Y., Huang, S. Y., Zhao, C. N., Shang, A., Xu, X. Y., & Li, H. B. (2021). Effects and Mechanisms of Probiotics, Prebiotics, Synbiotics, and Postbiotics on Metabolic Diseases Targeting Gut Microbiota: A Narrative Review. Nutrients, 13(9). https://doi.org/10.3390/nu13093211
Mazziotta, C., Tognon, M., Martini, F., Torreggiani, E., & Rotondo, J. C. (2023). Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells, 12(1). https://doi.org/10.3390/cells12010184
Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochem J, 474(11), 1823-1836. https://doi.org/10.1042/BCJ20160510
Wieers, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J. M., Dequenne, I., de Timary, P., & Cani, P. D. (2019). How Probiotics Affect the Microbiota. Front Cell Infect Microbiol, 9, 454. https://doi.org/10.3389/fcimb.2019.00454
Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. Int J Mol Sci, 16(4), 7493-7519. https://doi.org/10.3390/ijms16047493
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). https://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. https://doi.org/10.3390/nu13051654
Dynka, D., Kowalcze, K., Charuta, A., & Paziewska, A. (2023). The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 15(15). https://doi.org/10.3390/nu15153368
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). https://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. https://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.
Learning About Food Substitutions
References
U.S Department of Agriculture. FoodData Central. (2019). Ghee. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/718294/nutrients
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. https://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. https://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. https://doi.org/10.4314/ejhs.v28i6.11
American Cancer Society. (2019). Acrylamide and cancer risk. https://www.cancer.org/cancer/risk-prevention/chemicals/acrylamide.html
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. https://doi.org/10.1016/j.foodchem.2016.05.174
Fans of almonds may have noticed that they can go stale and taste awful. Can knowing how to store almonds help extend their shelf life?
Almonds
Almonds are a healthy, satisfying snack rich in nutrients, including fiber and protein. However, they can go stale and should not be eaten. Whole almonds stay fresh the longest because chopped, roasted, or ground almonds release their oils, which are exposed to more oxygen and go rancid more quickly.
Storage
They should be stored in an airtight container in the refrigerator or freezer for extended life. They are not recommended to be stored at room temperature for long periods, so storing them in the pantry is not recommended. However, enough for a snack can be taken from storage for a day or two while keeping the rest safe and fresh.
Natural almonds can be stored in the refrigerator or freezer for two years or more.
Roasted almonds can stay fresh for up to a year in an airtight container in the refrigerator or freezer.
Almond paste is recommended to be refrigerated and can stay fresh for 2 to 2 1/2 years.
Rancidity
Almonds are rich in omega-3 and monounsaturated fats, so they are recommended for heart health. (Cleveland Clinic, 2023) However, the fats become rancid if the almonds are exposed to oxygen, especially at room temperature. Rancid oil gives the stale almonds a bad taste. Spoiled almonds are not poisonous, but the fats no longer benefit health. It is possible that rancid fat could contribute to chronic health problems if consumed regularly. (Estévez M. et al., 2017) Almonds last longer than other nuts because they contain some phytochemical antioxidants that protect the nuts. So, if they taste bad, it’s time to throw them out. (University of California Agriculture and Natural Resources, 2010)
Salmonella
Salmonella is a bacteria that causes symptoms of food-borne illness, including upset stomach, vomiting, diarrhea, and fever. Almonds are generally safe from salmonella. However, raw almonds were responsible for two salmonella outbreaks in the United States and Canada. Salmonella outbreaks have also been reported in Australia. In response to those cases, the nuts now must be roasted, blanched, processed, steamed, or treated with a gas called propylene oxide. And none of these treatments remove the nutritional benefits.
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 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.
Functional Nutrition
References
Almond Board of California. (2024). Shelf Stability and Shelf Life. https://www.almonds.com/tools-and-resources/food-safety-and-quality/shelf-stability-and-shelf-life
Estévez, M., Li, Z., Soladoye, O. P., & Van-Hecke, T. (2017). Health Risks of Food Oxidation. Advances in food and nutrition research, 82, 45–81. https://doi.org/10.1016/bs.afnr.2016.12.005
University of California Agriculture and Natural Resources. (2010). Nuts: Safe Methods for Consumers to Handle, Store, and Enjoy. https://ucfoodsafety.ucdavis.edu/sites/g/files/dgvnsk7366/files/inline-files/44384_0.pdf
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