As a simple carbohydrate, sugar is converted into energy by the metabolism. Even though there may be the same amount of sugar in each product, natural and processed sugar sources come with unique health effects. 

Processed Food, Added Sugar: Avoid Your Candy

Do you have a sweet tooth? If so, you might be getting your sugar from the wrong sources. Processed foods contain added sugars, which can be found in cookies, candies, juice, soda and even tomato sauce. It’s important to minimize your consumption of processed foods and added sugars, because they can come with negative health effects.

• Added sugars are found in processed foods. Added sugars are used in approximately 75 percent of packaged U.S. food products. These processed products add unnecessary calories and offer little benefit to the consumer. 
• Addiction to unhealthy, sugar-laden products has been illustrated in numerous studies. Researchers have compared sugar to drug addiction, illustrating that sugar cravings can be more powerful than cocaine. 
• Nutrient density is often lacking in processed foods. That’s because synthetic sugars are industrialized and stripped of minerals to produce the potent sweetness.
• Chronic disease has been linked to sugar consumption. Over time, research shows the consumption of sugar can contribute to the development of issues like cardiovascular disease, fatty liver disease, hypertension, Type 2 diabetes, obesity and even kidney disease (a team like the Nephrology & Hypertension Medical Associates can provide more detailed information). 

Organic Food, Natural Sugar: Eat Your Fruit

Natural sugars are found in organic foods, like bananas, apples, kiwis and more. These and other fruits should have a regular place on your plate, as the recommended amount of daily fruit intake is at least 1½ cups for adults. However, a Centers for Disease Control and Prevention report showed 76 percent of Americans aren’t consuming the recommended amount of fruit. 

• Natural sugars, found in fruits, are low in calories. In addition to being a guilt-free snack, natural, sweet fruits offer a tasty boost along with numerous health benefits.
• Nutrient contents are high in organic foods because fruit that contain natural sugars also contain other vitamins and minerals. For example, blueberries alone can provide phosphorous, calcium, magnesium, manganese, zinc and vitamin K.
• Disease reduction has been linked to daily consumption of fruit. The World Health Organization asserts that fruit can help to reduce the risk of chronic disease, like cancers, heart disease and stroke, whereas foods with added sugars may cause adverse health conditions.
• Weight control is another benefit of fruit, according to studies. Research shows that fruit’s antioxidants can help to maintain metabolic functioning. One study illustrated that daily consumption of fruit can lead to losing a half-pound over four years.

Next time you reach for a piece of candy, a sugary dessert or another processed item, you may want to pick up a piece of fruit instead. According to researchers, your body will thank you later.

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Though the taste can be a bit off-putting, incorporating apple cider vinegar into your daily routine promotes healthy, drug-free weight loss. Depending on the body’s chemistry, a tablespoon a day could be a subtle boost or a big difference.

About Apple Cider Vinegar

Apple cider vinegar’s active ingredient is pectin, a natural fiber found in many fruits. Though it is not a probiotic, apple cider vinegar has similar properties. That’s because it’s a prebiotic, which feeds good bacteria already in our system.

Apple cider vinegar is made from crushed, fermented apples. During the fermentation process, bacteria turn the fermented alcohol base into acetic acid. Acetic acid helps to break down food and improve digestion.

Pectin in apples promotes healthy digestion by encouraging the growth of good bacteria, whereas probiotics are the good bacteria. When ingested, apple cider vinegar helps to relieve gastrointestinal blockages.

Weight Loss Benefits of Apple Cider Vinegar

Though some see apple cider vinegar as a baseless trend, its weight loss benefits have been supported by numerous scientific studies.

In 2009, the peer-reviewed Bioscience, Biotechnology and Biochemistry journal published a study illustrating two tablespoons of vinegar led to a thinner waist and lower blood triglycerides. Those who used 1 tablespoon or apple cider vinegar lost 2.6 pounds, while those who took 2 tablespoons lost 3.7 pounds.

Research has also provided insight into how the properties in apple cider vinegar support weight loss, too. Data takeaways show apple cider vinegar maintains stable blood sugar levels, satiates the appetite, accelerates fat burn and detoxifies the body.

Blood sugar maintenance

An article published in the journal Diabetes Care shows apple cider vinegar improves insulin sensitivity and lowers blood glucose responses when you consume high carb meals. For example, when eating 50 grams of white bread, your blood sugar is lowered by 34 percent.

Additionally, consuming 2 tablespoons of apple cider vinegar before bed can cut fasting blood sugars by 4 percent, according to another study published in Diabetes Care. Blood sugar regulation helps to reduce the risk for pre-diabetics, and lessen symptoms for those with diabetes. Blood sugar maintenance results in a more balanced system of glucose processing, resulting in a weight change.

Appetite suppression

Because apple cider vinegar makes you feel fuller, it can suppress appetite and therefore have a positive impact on weight loss. The key ingredient, acetic acid, is responsible for the satisfaction.

In 2005, a study published in the European Journal of Clinical Nutrition illustrated that apple cider vinegar could produce a satiating effect. When a group of individuals ate bread combined with apple cider vinegar, they felt fuller than those who just ate bread. This leads to eating fewer calories, which inadvertently leads to weight loss.

Fat accumulation

The enzymes in apple cider vinegar activate the metabolic processes. When apple cider vinegar is introduced to the body, it speeds the rate of body fat burning.
In 2009, a Japanese study of rats saw that apple cider vinegar’s acetic acid stops the accumulation of fat. However, the results have not been recreated in humans.

Detoxification

Apple cider vinegar’s properties are able to flush out toxic elements by binding to waste. Through bowel movements, the vinegar helps to remove cholesterol and other toxins from the body. Like any detox, a cleanse can improve functioning in all areas.

How To Use Apple Cider Vinegar

Raw | Unfiltered | Unprocessed | Organic

Weight issues cause serious chronic health problems, and when more than two-thirds of Americans are obese or overweight, a natural remedy is needed. Apple cider vinegar may be a good product to experiment with.

Despite its benefits, apple cider vinegar is a potent substance–and bitter one.

Starting small and increasing your consumption of apple cider vinegar is smart, as it may weigh heavy on a sensitive stomach. One teaspoon a day is solid, perhaps with a squeeze of lemon or a spoonful of honey to soften the taste.

Apple cider vinegar is not only used to cure existing ailments, but it’s also employed as a preventative elixir. It’s beneficial for people with pre-diabetes, or those who’d like to drop a few pounds. However, if you’re looking to improve overall wellness, apple cider vinegar should be combined with diet and exercise. Learn more about 2016’s top-rated diets.

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Green tea’s long-standing reputation has led to coverage in health magazines and blogs, but research on the benefits of the beverage have been mixed.

Supporters assert green tea aids in weight loss, improves blood flow, lowers cholesterol, helps with cardiovascular health and even has a positive impact on cancer. It’s important to review the data to understand the specific reasons for incorporating green tea into your diet.

About Green Tea Benefits

Green tea contains flavonoids, polyphenols and antioxidants derived from plants. Among other ingredients, green tea has an active substance called epigallocatechin gallate (EGCG). EGCG is a catechin, which boosts the metabolism, stops cell damage and slows the development of diseases.

Systems in the body are interconnected. When something benefits the heart, it’s likely it will also benefit the brain and blood vessels. Green tea has been known to improve various bodily functions and processes, including:

• Weight loss
• Diabetes
• Cholesterol
• Brain Health
• Cardiovascular Health
• Cancer
• Relaxation

In the Data

Researchers have begun to examine green tea in an effort to provide clear-cut evidence about its benefits. The University of Maryland Medical Center, along with WebMD and others, have outlined a number of health claims associated with drinking green tea.

Weight Loss

One of the most popular claims associated with green tea is weight loss, though researchers have not come to a solid consensus. While some studies show EGCG can promote weight loss by boosting the metabolism, others show no significant link. However, green tea is a good option for individuals looking to cut sugar-laden soda consumption, which can lead to obesity.

For this reason, green tea is also regarded as a good addition to diabetes treatments. Catechins in green tea are believed to reduce blood sugar and keep levels stable. 

Cholesterol

Green tea contains antioxidants that raise good cholesterol while lowering bad cholesterol. The polyphenols work to stop the absorption of the negative cholesterol, helping the arteries to function better. The oxidation of bad cholesterol is blocked, helping to reduce levels in the blood.

The Archives of Internal Medicine published a study conducted in China that illustrated drinking green tea can reduce the risk of developing hypertension by 46 to 65 percent. Another study showed “men who drink green tea are more likely to have lower total cholesterol than those who do not drink green tea,” according to the University of Maryland Medical Center.

Brain Function

A study conducted by the University of Basel in Switzerland linked green tea benefits to better memory function. The researchers took MRIs of people who drank green tea and discovered their working-memory was improved. Green tea also slows the formation of Alzheimer’s disease by stopping plaques from forming in the brain.

“The MRI showed increased connectivity between the parietal and the frontal cortex of the brain,” according to researchers. “These neuronal findings correlated positively with improvement in task performance of the participants.”

Cardiovascular Health

The antioxidants in green tea show that it also helps the functioning of the cardiovascular system. The properties of green tea that improve blood pressure work to prevent coronary artery disease, heart failure and other cardiac issues.

In 2013, researchers reviewed a number of studies and confirmed the preventative benefits of green tea in the cardiovascular system. The studies, carried out over extended periods, included large sample groups to understand how tea affects people with different diet and lifestyles.

Studies show that the risk of heart disease is lowered when bad cholesterol is reduced. Researchers found that drinking three cups of tea per day decreases the risk of heart attack by 11 percent.

Cancer

Scientists have found evidence showing green tea can have a positive impact on skin, breast, lung, colon, esophageal, and bladder cancer. While green tea benefits should not be used as a singular treatment for cancer, it has been proven to help healthy cells grow stronger.

The polyphenols in green tea are believed to help prevent cancer, with a correlation between the fact that tea consumption is high while cancer rates are low in Asian countries. According to the National Cancer Institute, it “does not recommend for or against the use of tea to reduce the risk of any type of cancer.”

Relaxation

Because it allows you to slow down, drinking tea has a positive effect on stress. Green tea contains theanine, an amino acid that binds to GABA receptors, changes brain waves and calms the nervous system.

The theanine compound has been shown to reduce anxiety, lower blood pressure and improve sleep. Green tea contains the highest amount of theanine.

A Daily Routine

According to Harvard Women’s Health Watch, the best way to maximize the green tea benefits is by drinking three cups a day. Consuming tea multiple times a day will help the body to utilize its potent compounds.

Catechins are best absorbed when consumed fresh, after letting the tea steep for three to five minutes. Steer clear of decaffeinated, instant and bottled teas, which are less powerful. Be sure to prepare the tea yourself.

In some cases, an ingredient present in tea called tannin may affect nutrient absorption. Always drink tea between meals to maintain your body’s ability to absorb nutrients from fruits and vegetables, according to Harvard Women’s Health Watch.

Tea can impede the absorption of iron from fruits and vegetables. The addition of lemon or milk in the tea can help, too.

While green tea doesn’t provide a definite cure-all, research has shown it can offer a number of benefits with regular and proper consumption.

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A new study explores the idea that certain fruits and vegetables are more beneficial than others when trying to achieve a healthy weight.

Health professionals have made it clear that eating more fruits and vegetables, in conjunction with daily exercise, is the key to weight loss.

However, researchers have discovered that picking and choosing the kinds of fruits and vegetables to eat is crucial to providing a positive impact on weight.

The Study

Eating starchy vegetables such as corn, peas, and potatoes will cause weight gain.
Image: Medical News Today

The study was published in the peer-reviewed journal PLOS Medicine, led by Monica L. Bertoia at the Harvard T.H. Chan School of Public Health.

Researchers collected data on the diets of 117,918 men and women in their thirties. The study included check-ins every four years for a total of 24 years.

“We hypothesized that greater consumption of fruits and vegetables with a higher fiber content or lower glycemic load would be more strongly associated with a healthy weight,” according to the study.

While collecting data, researchers took health and behavioral variables into account, including changes in consumption of foods other than fruits and vegetables.

Overall, people who increased the amount of vegetable or fruit foods they consumed over a four-year period gained less weight, measuring at exactly 0.25 pounds less for vegetables and 0.53 pounds for fruit.

Which Plant Foods Decrease Weight Gain?

According to the study, “the benefits of increased consumption were greater for fruits than for vegetables and strongest for berries, apples/pears, tofu/soy, cauliflower, and cruciferous and green leafy vegetables.”
Image: Candidrd

Eating berries every day resulted in 1.11-pound lower weight gain, whereas the consumption of citrus fruits yielded a 0.27-pound lower gain. For apples or pears, subjects gained 1.24 pounds less.

For vegetables, the intake of carrots and peppers was associated with smaller gains. However, potatoes, peas and corn didn’t make much of a difference.

The addition of soy products or tofu amounted to 2.47 pounds less weight gained.

“There are many fruits and vegetables that may be better choices — apples, pears, berries and nonstarchy vegetables,” Bertoia said.

Americans mostly drank fruit juices and ate potatoes, according toBertoia. These don’t really make the weight loss cut.

“People gain too much fat by consuming food and drink that contains more energy (calories) than they need for their daily activities. So, people can avoid becoming obese or reduce their BMI by eating a healthy diet that contains fewer calories and by exercising more,” according to the study.

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