What Are Carbohydrates + Schedule / List of Good and Bad Types

good vs bad carbohydrates list

What Are Carbohydrates?

+ Schedule List of Good and Bad Types

Carbohydrates are important nutrients that give your body energy.

Like other macronutrients, such as fats and proteins, carbohydrates are essential for a varied and balanced diet.

But there is a big difference between “good” and “bad” carbohydrates. In this article, you read everything about carbohydrates.

You also learn which carbohydrates are healthy and which can be better avoided for good overall health.

You also learn:

  • What exactly are carbohydrates
  • Which carbohydrates are healthy
  • How many carbohydrates you can eat per day
  • Which carbohydrate sources you better off avoiding

And much more…

What are carbohydrates?

good vs bad carbohydrates listCarbohydrates, in addition to proteins and fats, form the 3 macronutrients that the human body needs as fuel.

We need carbohydrates to stay healthy, just like proteins and fats.

Your body will have to receive the three macronutrients through the diet because they can not be made by the body itself.

Your body can then make non-essential amino acids (proteins) and fatty acids.

Carbohydrates are in the form of sugars, starches and/or fibers in:

  • Cereals
  • Nuts
  • Seeds
  • Fruit
  • Vegetables
  • Legumes
  • Dairy

IFruit and milkn sugars and dairy products, sugars occur naturally.

Grains, legumes and certain vegetables are naturally starch.

Most animal foods such as fish, meat, eggs and cheese do not contain carbohydrates. Some types of meat contain very small amounts of carbohydrates (in the form of glycogen).

Pure fats such as butter, coconut oil, olive oil and other vegetable oils also contain no or a negligible amount of carbohydrates.

macronutrients

What makes carbohydrates special within the group of 3 macronutrients is that they are the primary fuel for our body.

If energy from carbohydrates is available, the body will always use it first before talking about fats and proteins.

Your body not only needs energy for your muscles but also for other functions such as:

  • Regulating your temperature
  • The central nervous system
  • The immune system
  • Your heartbeat
  • The respiration
  • The digestion
  • For the brain
  • The continuous renewal of tissue

ArnoldCarbohydrates prevent your body from using protein as an energy source and they are necessary for your fat metabolism.

If your body uses proteins as an energy source, it can be at the expense of your muscle mass and strength.

Protein needs your body for the recovery and maintenance of (muscle) cells.

It is therefore important that you eat enough carbohydrates every day.

The classification of carbohydrates

glucose moleculeTo classify carbohydrates it is important that you know what they are made of.

Carbohydrates are made up of carbon, hydrogen, and oxygen atoms. In the image opposite, you can see how the glucose molecule is built up.

The general chemical formula for carbohydrates is Cn (H2O) m.

The ratio between hydrogen atoms and oxygen atoms is (usually) 2: 1 and the number of carbon atoms depends on the type of carbohydrate.

The chemical structure of a type of carbohydrate determines how your body digests it. This can then affect your health again.


A carbohydrate is made up of sugar molecules. These are called saccharides.


Monosaccharides

fruit-fructoseA carbohydrate always consists of at least one sugar molecule, this is called monosaccharide.

Fructose (fruit sugar), galactose, ribose and glucose (grape sugar) are examples of this.

Most monosaccharides such as grape sugar are absorbed almost directly into the blood (exception is fructose, which is absorbed more slowly).

They let the blood glucose rise quickly and – if consumed in large quantities – this can cause a major peak in blood glucose. As a result, more insulin is produced.

how-works-insulinInsulin can be seen as the key to your cells. It opens, as it were, the cells so that they can absorb glucose from the blood.

If there is a lot of insulin in the blood then that is a sign for your body that there is apparently a lot of energy available, giving the signal to store fat. .

If there are often large peaks in blood glucose, your body can become increasingly insensitive to insulin in the long run. The glucose is then not properly absorbed from the blood so that the blood sugars become too high.

Disaccharides

table sugarA carbohydrate consisting of two sugar molecules is called a disaccharide.

Lactose (milk sugar), sucrose (table sugar, cane sugar, beet sugar), trehalose and maltose (malt sugar) are examples of this.

Disaccharides also cause blood glucose to rise relatively quickly.

It is only a small step for the body to divide these two sugar molecules into single sugar molecules (glucose).

Oligosaccharides

A carbohydrate that consists of 3 to 9 sugar molecules is an oligosaccharide.

Maltodextrin is an example of this.

Polysaccharides

Potato'sIf a carbohydrate consists of 9 or more sugar molecules then this is a polysaccharide.

These are, for example, starches such as amylopectin and amylose and fibers such as cellulose and pentosans.

In order to be able to take up polysaccharides, these carbohydrates will first have to be broken down into monosaccharides. How long this takes depends on the complexity of the molecule and the number of glucose chains.

The presence of digestive enzymes also plays a role in this.

ChewingFor example, saliva contains enzymes that help to break down the carbohydrates in the small intestine into simple sugar molecules.

Your digestion starts already in the mouth with the good chewing of your food.

The pancreas also makes digestive enzymes that are needed to break down complex carbohydrates in the small intestine into simple sugar molecules.

Something else that is involved in the digestion of carbohydrates is the way we prepare them.

For example, a cooked sweet potato ensures a quiet rise in blood glucose. This while that same sweet potato causes a huge peak in blood glucose if you make sweet potato fries in the fryer.

Digestible carbohydrates

Oats with fruitAll carbohydrates that can be broken down in the small intestine into one sugar molecule (a monosaccharide) are the digestible carbohydrates. Sugars and starch are used by the body as an energy source.

Eventually, all digestible carbohydrates in the form of glucose are released to the blood. The type of carbohydrates you eat determines only how long this lasts.

Your carbohydrate fuel tank

to hit a wall cyclist run out of energyThe body stores this energy in the muscles and the liver. This is done in the form of glycogen.

However, the amount of glycogen that the body can store is limited.

Just think of the marathon runner or cyclist who, after a few hours of walking or cycling, ‘meets the man with the hammer’ if during the race no or insufficient carbohydrates are eaten or drunk.

After about 2 hours of strenuous exercise, the glycogen stores are exhausted and the body switches to the burning of fat. This is much less efficient because it requires more oxygen. The pace then collapses enormously and the runner or cyclist can no longer follow the pace.

Storing fat

belly fat man holding his love handlesIf we eat too much carbohydrate then there is a chance that the body can not store all carbohydrates in the muscles and liver. These only have a limited storage capacity.

The body will then still want to preserve this energy. Evolutionary we are so so that we save an energy surplus for bad times. Even though we have food at hand 24 hours a day.

The body stores this by converting the carbohydrates into fat.

overweight man sitting and eatingThis can be seen as the long-term storage of energy and there is practically no limit to the amount of fat that can be stored.

This explains why people can get overweight if they get far too many carbohydrates every day that are not in the healthier food pyramid. Think of soft drinks, candy, fruit juice, chips, etc.

In these processed food products there are a lot of refined carbohydrates and added and added sugars.

This type of carbohydrates we have only been eating in large quantities in recent decades, while we have started to eat fewer carbohydrates from unprocessed grain products and fruit and vegetables.

Indigestible carbohydrates (fibers)

dietary fiberNot all carbohydrates can digest your body in the small intestine. These are the indigestible carbohydrates called fibers.

The indigestible carbohydrates do not directly give your body energy. This does not mean that they are not important or that you do not need them. The opposite is true. Fibers are very important for good health.

Fibers provide an increased feeling of satiety due to the increased time the stomach needs to empty after the meal. Here you eat less (source, source).

They also ensure that glucose can be delivered to the blood more slowly. And they act as prebiotics (source).

Fibers are found in plant foods such as vegetables, legumes, fruits, grains, nuts and seeds.

Fermentable fibers

more fibersYou have fibers that are broken down by bacteria in the colon. These are fermentable dietary fibers.

The type of fibers that can not be broken down by bacteria are non-fermentable.

Fermentable fibers do give energy. It is estimated that about 2 kcal per gram.

This type of fiber is important to prevent constipation. They give volume to the stool and it ensures that it can move smoothly through the intestines.

Because the good bacteria in the intestines feed on fermentable fibers, they are called prebiotics.


If you have eaten a lot of fermentable fiber, this can result in diarrhea or flatulence, but they do not have any adverse health effects.


Non-fermentable fibers

wheat branNon-fermentable fibers cannot be broken down by the body or bacteria in any way. Because of this, they do not give the body calories. They leave the body unchanged, through the feces.

So you would think that your body really has nothing on non-fermentable fibers. Yet that is not entirely true. They do promote a good bowel movement because they increase the volume of the stool.

A known example of non-fermentable fibers is cellulose. This is in (wheat) bran, cabbage, beans, peas and apples.

Which carbohydrates are healthy?

A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates (source). This is less in most Western countries and averages 45%.

Carbohydrates are therefore our most important source of energy. But we have different carbohydrates to choose from.

Healthy carbohydrates are the raw or whole wheat varieties.

They are the carbohydrates that are minimally processed, such as unprocessed wholemeal varieties, fruit, vegetables, legumes and brown rice.

In addition to carbohydrates, these foods also contain micronutrients that you need. They do not provide your body with energy, unlike macronutrients, but you do need them for a good metabolism and health.

Unprocessed foods such as whole grains, vegetables and fruit provide your body with fiber. While processed foods such as white flour are stripped of the fibers. For example, flour or pizza crust is made from flour.

Unprocessed, natural foods rich in fiber improve the metabolism and reduce the risk of diseases (source, source, source, source).

Complex carbohydrates are the slow carbohydrates that you can read about here. Slow carbohydrates are also called healthy, good or unprocessed carbohydrates.

Because they are a long chain of sugars, it takes a while before they can be broken up into sugars. This causes a delayed release in the blood. These types of complex carbohydrates give you energy over a longer period of time.

Try to get carbohydrates, vitamins and other nutrients in as natural a form as possible. For example, prefer to eat fruit instead of drinking concentrated fruit juice. Strive for wholemeal variants instead of processed or refined grains.


Bad carbs are carbohydrates that do not feed your body and/or cause your blood glucose to rise quickly. Many original fibers and natural nutrients have been lost and many sugars, salts, chemicals, preservatives and other unhealthy additives have been added to the factory.


Foods with many bad carbohydrates that contain no or hardly any micronutrients are also called empty calories. An example is crystal sugar. This gives your body energy but does not provide your body with micronutrients because there are no vitamins and minerals in it.

List with good carbohydrates

Good Carbohydrates

  • Vegetables
  • Fruit
  • Legumes and beans
  • Whole grain cereals (wholemeal bread, pasta, etc.)
  • Milk
  • Yogurt
  • Quinoa
  • Brown rice
  • Dried fruit
  • Natural Sugars

For each carbohydrate source, you can take into account the explanation below.

Vegetables

different vegetable varietiesMost vegetables contain relatively few carbohydrates, but they contain a lot of fiber and micronutrients, without causing a peak in blood glucose.

You can basically eat as much vegetables as you like, they fill your stomach so you will get enough of it.

Fruit

fruitsFruit is naturally full of micronutrients such as vitamins, minerals and antioxidants.

Fruit is also a good source of dietary fiber. They mainly contain the type of fibers that ensure that the fruit sugars are slowly absorbed by the blood.

You can also eat as much as you want from fruit. The amount of carbohydrates in most fruits is not that bad. Some fruits such as banana do contain a lot of carbohydrates

Legumes and beans

Legumes and beans are a very good source of minerals, fibers and proteins.

Legumes and beans

Whole grains

Whole grainsIf you eat grains, it is important that you eat the whole wheat varieties. These contain the important dietary fibers.

Thanks to the dietary fiber, the carbohydrates are slowly digested and there is no peak in blood glucose.

Cereals are also a good source of nutrients such as amino acids, vitamins and minerals.

Wholegrain cereals that are nutritious: oats, buckwheat, brown rice, millet, amaranth, basmati rice and quinoa.

Quinoa is actually a seed, but because it is used in the same way as grain, it is also called a pseudographer.

Dried fruit

datesDried fruit is very rich in natural sugars and calories. Thanks to the dietary fiber, these sugars are absorbed slowly.

Dried fruits such as dates, goji berries, mulberries, mulberries and Inca berries give your body many micronutrients and are therefore ideal sweeteners for the Greek yogurt or oatmeal for example.

Keep it with dried fruit on a maximum of one hand per day.

Natural Sugars

coconut blossom sugarNatural sugars such as honey and coconut blossom sugar contain micronutrients and could, therefore, be used as an alternative to normal table sugar.

However, these sweeteners do not contain dietary fiber, as a result of which the sugars are absorbed by the blood fairly quickly.

Always use these sweeteners in moderation (but not at all) to keep the GL low.

List with bad carbohydrates

Bad carbohydrates often contain a lot of added sugars and few nutrients. They are described as bad because they cause rapid fluctuations in blood sugar levels

Examples of unhealthy carbohydrate sources:

Bad carbohydrates

  • fast-carbohydrates-and-sugarsWhite rice
  • Pizza
  • White bread
  • Processed breakfast cereal
  • Pastry, cake, bars
  • Sweets
  • Sauces
  • Soft drinks, fruit juices, drinking yogurt. custard etc.
  • Chips, cocktail nuts, pretzels, toasts

All these foods have in common that they raise the blood glucose quickly causing your body to produce a lot of insulin.

How many carbohydrates can you eat per day?

BMR = Basal Metabolic RateTo answer this question you will first have to decide how many calories you can eat per day; your daily calorie requirement. This depends on your gender, age, height and weight and your goal (staying on weight, arriving, losing weight).

On this page, you will find the most advanced and comprehensive BMR (Basal Metabolic Rate) calculator from the internet. Calculate what your daily calorie requirement is.

Several health organizations indicate that 40% to 70% of your calories should come from carbohydrates. 1 gram of carbohydrates provides 4 kcal.


The European Food Safety Authority (the EFSA, which stands for the European Food Safety Authority), recommends that at least 45-60% of our daily energy needs come from carbohydrates (source).


When it comes to carbohydrates, eating is a good strategy. This is evident from a study from 2018, which states that people who get about half of their total calories from carbohydrates have a lower risk of early mortality than those who followed a carbohydrate diet or low-carbohydrate diet (source).

The researchers estimate that people who ate a moderate amount of carbohydrates at the age of 50 had a life expectancy of about 83, compared with 82 for a carbohydrate-rich diet and 79 for a low-carbohydrate diet.

For the study, the researchers analyzed data from almost 15,500 American adults who participated in the study. All participants completed a detailed dietary questionnaire at the beginning of the study, and another six years later. They also provided information about their background, education and income level, smoking status, exercise habits and medical history. The researchers then followed them for about 25 years.

After adjusting for lifestyle factors, the researchers saw a correlation between the intake of carbohydrates and mortality. They saw that the risk of mortality was higher for participants who ate very much and very little carbohydrate, ie those who consumed more than 70% carbohydrates or less than 40% of their total daily calorie intake from carbohydrates. Of the group with the highest life expectancy, between 50 and 55% of their calorie intake came from carbohydrates.

According to the researchers, there are a few possible explanations for this outcome. The people at the top of the scale consume large quantities of refined carbohydrates that do not provide much nutritional value and potentially affect weight and overall health. The participants who eat low carbohydrates have a preference for (red) meat and dairy products, which may increase the risk of cardiovascular disease and death (source).

carbohydrate varietiesSuppose you have calculated that your daily calorie requirement is 2,000 kcal. Then between 800 kcal (40%) and 1,400 kcal (70%) of your calories should come from carbohydrates.

Divide this by 4 for the number of grams of carbohydrates. You then need between 200 grams and 350 grams of carbohydrates per day.

For your health and healthy weight you can best go for healthy carbohydrate sources; choose as much as possible for unprocessed or wholemeal varieties.

Avoid as many refined carbohydrates and added sugars as possible.

Refined (processed) carbohydrates are associated with health problems such as obesity, type 2 diabetes and cardiovascular diseases (source, source, source).

Added sugars, such as in soft drinks and snacks, are the worst form of carbohydrates. They are incinerated with all kinds of chronic conditions such as cardiovascular disease, raised cholesterol, high blood pressure, a non-alcoholic fatty liver, type 2 diabetes and obesity (source, source, source, source).

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8 Essential Tips to Eat Sugar free + 3 Recipes and Schedule

how to eat sugar free

8 Essential Tips to Eat Sugar-free + 3 Recipes and Schedule

Sugar-rich food products increase the risk of tooth decay, cardiovascular disease, type 2 diabetes and weight gain. Sugar-free food is good for health in that respect.

But even if you eat completely healthy, you still get sugars inside. In this article, I give you several tips to drastically reduce your daily sugar intake.

What you learn in this article is:

  • What I really mean with sugar-free food and drinks
  • Why sugar addiction is bad for your health
  • How you can avoid being fooled inside the supermarket with 2 tips
  • How many hiding names food manufacturers use for sugar (the number is higher than you think
  • 3 Delicious sugar-free meal recipes

Why you want to eat sugar-free as much as possible

If you’ve ever tried to cut down on sugar, you know how incredibly difficult it can be. On some days it even seems impossible to eat sugar-free. Why is it that your brain has such problems with reducing sugar?

Sugar causes opiate-like effects and affects dopamine activity in the brain’s reward center. Sugar is admittedly not as addictive as drugs, but there is some resemblance (source).

Added sugar in food products is the worst ingredient in the modern Western diet. Sugar is preferably added in half of all foods in the supermarket. Added sugars have harmful effects on our metabolism and provide a greater risk of various diseases of the diseases (source).


Many inhabitants of Western countries consume enormous amounts of refined sugars, in some countries about 67 kg per year. That is on average more than 500 calories a day alone of sugar.


In the timeline below (source) you see that the consumption of sugar and the increase of obesity in the Western world are interrelated:

sugar intake-last-centuries

The exact amounts of sugar vary from research to research, but it is clear in any case that we eat more sugar than is good for us (source).

Several studies show that consuming large amounts of sugar can lead to serious metabolic disorders, including insulin resistance, bad cholesterol levels, high blood pressure and a disturbed blood sugar level (source, source).

In the video below the dangers of added sugars:  “How sugar affects the brain – Nicole Avena”.

What I really mean with sugar-free food and drinks

sugar-avoidingOf course, total sugar-free life is nonsense, the main point is that you try to avoid fast sugars as much as possible and that is very different from being 100% sugar-free through life.

Something that is also virtually impossible.

The added, quick sugars in refined food are covered by simple carbohydrates and you want to reduce them. It would be absurd to demonize all foods with carbohydrates.

Multiple carbohydrates are full of nutrients and fiber and contribute to the supply of energy for the body and the brain. They also have a low glycemic index value which means that they are slowly broken down, causing the blood sugar level to rise and fall slowly.

Food sources rich in complex carbohydrates: vegetables, fresh fruit (with fiber), legumes, sweet potatoes, quinoa and oatmeal.

Eating too many multiple carbohydrates is not wise if you want to lose weight. In that case, the low-carbohydrate diet can provide a solution. This diet is effective for weight loss and has countless health benefits (source, source).

Fast sugars, or simple carbohydrates, are found in sweet drinks, fruit juices, pastries, white bread, white pasta, white rice, etc. The daily eating of large amounts of simple carbohydrates can lead to overweight and type 2 diabetes (source, source).

But fast sugars also cause large peaks and deep valleys in blood sugar levels. We also call this the blood sugar roller coaster. These fluctuations can result in you quickly getting hungry and eating again (source).

Refined products are almost always deprived of vitamins, fibers and minerals. The simple carbohydrates only deliver calories. In other words, they are empty calories and that is one of the reasons why they are so unhealthy (source).

Tip # 1: read the nutritional value table carefully

nutrition-label

Many food labels of products in the supermarket are advertised as healthy, while they are actually rare.

Think of attractive and healthy eye packs that are often full of vitamin claims.

Often, in refined foods, consciously small amounts of ingredients are processed that are considered to be healthy. Think of vitamins, minerals and omega 3 fatty acids. This is done purely for marketing reasons (clean-labeling) so that they can advertise on the packaging.

In most cases, the amounts of these healthy nutrients are negligible and do not compensate for the harmful substances and sugar-rich amounts in this type of products.

In this way, smart marketers can deceive parents who think they are making healthy choices for themselves and their children.

You realize how much sugar is added to foods when you view the food value list on the back of the packs. Unfortunately, most people do not even read the ingredient list of a food product before they make a purchase. But even for those who do, the food manufacturers still have ways to cover up the true content of their products.

Even products such as tomato sauce, crackers, herbs and salad dressing can be full of added sugars. Fortunately, manufacturers cannot ignore the requirements of food safety, and they are obliged to mention the ingredient with the largest amount first on the packaging.

  • So if you see sugar somewhere in the front row, you know that the food product is full of sugar.

Keep in mind the different sugar names on the labels (see tip # 2). Manufacturers can divide the sugars into different sugar names. This gives a flattering picture when it comes to the total amount of sugars. You think that there is little sugar in it, while when you add the amounts of all sugar names together, you end up with a fair amount of sugar.

Tip # 2: remember the sugar hiding names

If you really want to reduce with added sugars in products, you will have to pay more attention when shopping. Manufacturers (especially of sugar-rich products) do everything within their power to fool the ignorant consumer.

When you read food labels, looking up the word sugar is no longer enough to eat sugar-free. Food products often stop different types of sugar in their products.


For example, a food product may contain sugar, sucrose and glucose-fructose syrup. They are all different names for what we actually still call sugar.


In this way, a healthy sounding ingredient that is most commonly used can be at the forefront. But if you added the amounts of these three different types of sugar together, sugar would be at the top.

I give you some examples of hidden names of sugar:

  • Galactose
  • Melt syrup
  • Lactose
  • Beetroot syrup
  • Agave syrup

Did you know them all? Probably not.

  • Read this article if you want to find out all, Hidden names of sugar.

Using so many different hidden names of sugar is a cunning way to mask the true amount of refined sugar in processed food. So always check whether a product contains more than one type of sugar.

If there are several types of sugar on the label, then that is an indication that the product is less healthy than you think.

Tip # 3: avoid sugar substitutes and artificial sweeteners

sugar substitutesThe moment you want to drastically reduce your sugar intake, you are quickly inclined to switch to artificial sweeteners.

Replacing sugar for sweeteners is now happening to the big soft drink manufacturers.

Artificial sweeteners barely contain calories and give a sweet taste. You would think that it is the ideal solution to eat sugar-free.

Unfortunately, sugar substitutes and low-calorie sweeteners in light products are not a healthy solution. Because they are sweet, but do not have the calories, they confuse your body.

If you eat something that tastes sweet, your body expects to be able to get calories (energy) out of it. But artificial sugars contain barely calories, let alone essential nutrients that your body needs to function.

This can make you still suffer from feelings of hunger, while you have indeed eaten some food and drink (source). You think you are fooling your body, but actually, it is the other way around!

Some disconcerting research results for artificial sweeteners and sugar substitutes:

  • Research shows that drinking light soft drinks every day provides 67% more risk of type 2 diabetes (source).
  • Women who consume light sodas drink larger amounts of soda than women who consume sugary sodas. According to the researchers, this is because artificial sweeteners and sugar substitutes have an addictive effect (source).

According to the Nutrition Center, artificial sweeteners (such as Aspartame E951) are safe. They base their conclusion on scientific studies carried out by the International Life Sciences Institute (ILSI). The published studies of this non-profit organization have a questionable basis because they are funded by companies from the food industry.

The World Health Organization (WHO) had already strongly criticized the lobbying of ILSI and deleted the organization in 2006 from its list to participate in WHO activities.

As you can see, there is still a lot of uncertainty about what sugar substitutes and artificial sweeteners do with your health. But are they also an obstacle to weight loss? Science says for the time being – not.

However, several randomized controlled trials (say the gold standard in terms of careful scientific research) conclude that artificial sweeteners can indeed help reduce body weight, fat mass and waist size (source, source).

Artificial sweet drinks can be an alternative for people who drink liters of regular soda every day and want to reduce their sugar intake. Choosing light soda will not, however, lead to automatic weight loss if you compensate for this by eating larger portions.

Tip # 4: eat mainly proteins and healthy fats

proteins sources

In the last fifty years, the consumption of refined, or processed, carbohydrates has increased dramatically.

The natural sources of carbohydrates (such as vegetables, fruit, nuts and seeds) are less and less reflected in the current dietary pattern of Western society.

This is a bad development because refined carbohydrates, in particular, cause your body to switch directly to sugar combustion instead of fat burning (source). These unhealthy carbohydrates are full of simple sugars and ensure that the blood sugar level rises quickly (and again falls rapidly so that you are hungry again).

The higher the blood sugar level peaks, the more insulin is produced. Insulin again ensures that you store more fat.

To stimulate fat burning and eat sugar-free it is important that you follow a protein-rich and low carbohydrate diet. With this diet, you get more protein and healthy fats and the carbohydrate intake is drastically limited.

Protein has been scientifically proven to be your friend in the fight against obesity.


Protein-rich food gives you a fuller feeling and makes you think less of food (source). The right fats are also important for a healthy diet. In particular, the omega 3 fatty acids contain many health benefits and suppress the feeling of hunger (source, source).


Tip # 5: watch what you drink

soft drinks sugarAvoiding sodas is a good idea to start with if you want to drink less added sugars, but that is not the only drink with lots of sugar.

Even drinks that are considered healthy (think of vitamin water or fruit juice) can contain many more sugars than the maximum daily amount of 25 grams of sugar that the World Health Organization recommends.

To give you an idea of how many sugar cubes are in certain drinks:

  • Soft drink (cola, orange) – 10 sugar cubes
  • Half Fat chocolate milk – 10 sugar cubes
  • Orange juice 10 – sugar cubes
  • Vitamin water – 8 sugar cubes
  • Aquarius sports drink – 6.5 sugar cubes
  • Soy drink nature – 2.5 sugar cubes

A sugar cube amounts to 4 grams of sugar. As you can see, many of these so-called ‘healthy drinks’ are full of sugars.

Tip # 6: choose food with a low glycemic load (GL)

glycemic loadOne way of seeing what carbohydrate-rich foods do to your body is by looking at the absorption rate of carbohydrates in the blood.

Both the number of carbohydrates and the type of carbohydrates (simple or complex) affect the effect on blood glucose.

The glycemic index (GI) and the glycemic load (GL) can be a tool to know what foods do with your blood sugar level.

Foods with a low GI are absorbed more slowly in the blood and lead to a gradually rising blood sugar level, instead of large peaks.

The GI of, for example, sugar is 100.

As a criterion you can use the following:

Glycemic Index (GI)

Healthy: lower than 50

Average: between 51 and 69

Unhealthy: everything above 70 (fast sugars)

For example, the glycemic index of quinoa pieces is lower than brown rice and sweet potato is lower than potatoes, etc. Also in terms of nutrients quinoa wins from unpolished rice and sweet potatoes from normal potatoes.

Diet schedules consisting mainly of foods with a low GI appear to be particularly healthy for people with diabetes type 2 (source).

However, the glycemic index has a great disadvantage; no account is taken of the number of carbohydrates in a food product.

Obviously, some foods contain more carbohydrates than others.


Let’s say you choose foods based on the GI value. According to this reasoning, you should prefer a Twix chocolate bar (GI value of 44) above a watermelon (GI value of 75). That, of course, does not make sense. After all, per portion, the watermelon is much lower in calories and higher in essential nutrients than a Twix chocolate bar.


How is this possible? The answer is quite simple: the glycemic index does not compare realistic portions with each other. The GI value of foods is determined by giving subjects a quantity of food containing 50 grams of digestible carbohydrates, including starch and sugar.

This is the number of carbohydrates that is in about three-quarters of a Twix. However, you should eat 5 servings of watermelon to match that amount of carbohydrates.

So although eating lots of watermelons can make the blood sugar level peak, a single portion of watermelon has considerably less sugar than a chocolate bar.

Glycemic load

Because the glycemic index does not take into account the portion size of food, the glycemic load has been created. The glycemic index says how high your blood sugar level can peak, the glycemic charge indicates how much it is. In this respect, the glycemic load is a better indicator than the glycemic index.

The GL is a measure of both the GI value and the number of carbohydrates in a portion.

The formula of the glycemic load is as follows:


Glycemic index x carbohydrates per 100 serving

Let’s take an apple of average size as an example: GI value = 38; carbohydrates per serving = 15 grams.

GL = 38 x 15 100

The glycemic load of a normal apple is 6


  • A GL score of less than 10 is considered low, 11-19 is average and more than 20 is high.

The glycemic index of, for example, oats is relatively low, but the glycemic load is high, so you have a stable blood sugar as a result. In contrast to energy drinks that let your blood sugar levels go back and forth.

Tip # 7: gradually reduce your sugar intake

So you want to reduce sugar? Very well! But do not proceed too rigorously. This is unrealistic for most people with sugar addiction. Sugar is in fact everywhere and sugar works quite addictive. By stopping cold turkey with sugar, the temptation only gets bigger to give in to a sweet bite.

It is much better to slowly remove sugar from your diet. First map out how many grams of sugar you consume on average in a week and start with simple changes.

For example, if you add two sugar cubes to your cup of coffee, start with a sugar cube and the week after you switch to a sweet. With two cups of coffee per day, this saves 28 sugar cubes at the end of the week.

Tip # 8: ensure a good night’s sleep

Female sleeping on a pillowSleep deprivation can lead to poor appetite control and eating of sugary foods.

When we are tired, we are more inclined to grab sugar-rich products.

Think of a can of Red Bull energy drink to keep yourself awake. Your appetite is largely influenced by hormones that fluctuate throughout the day.

A sleep deprivation confuses these hormones and disturbs the appetite regulation. It also causes strongly rising hunger attacks (source, source).


Various scientific studies show that people with sleep problems are 55% more likely to become obese, compared with people who get enough sleep (source).


For this reason, it is important that you take enough rest and take at least 7 hours of sleep per night. This is sufficient for most people to function properly.

Of course, the sleep requirement can vary per person. It depends mainly on your age. Babies, children and adolescents need more sleep on average than adults.

Do you have any good tips that help to reduce sugar? Let us know in a comment below!

3 delicious sugar-free diet recipes

Breakfast recipe # 1: boiled egg with avocado and buckwheat

boiled egg with avocado and buckwheat

What do you need:

  • 1 egg
  • Avocado
  • A handful of sprout vegetables
  • 1 tbsp fresh basil
  • 60 gr buckwheat
  • Black sesame seed

preparation method:

  • Prepare the buckwheat according to the instructions on the package.
  • Boil the egg.
  • Cut half an avocado into slices.
  • Grab a bowl and fill the bottom with buckwheat.
  • Place the egg, avocado, basil and sprouts in the bowl.
  • Garnish the whole with black sesame seeds.

Lunch recipe # 2: mozzarella with fried mushrooms and spinach

mozzarella with fried mushrooms and spinach

What do you need:

  • 3 eggs
  • 50 grams of mushrooms
  • 25 grams of low-fat mozzarella
  • 200 grams of finely chopped fresh spinach
  • 1 tsp olive oil
  • 1 tbsp flat parsley

preparation method:

  • Beat the eggs in a bowl.
  • Add the mushrooms, spinach and cheese.
  • Heat the olive oil in a pan and add the egg mixture.
  • Continue stirring for 2 minutes.
  • Garnish with parsley if necessary.

Dinner recipe # 3: turkey and quinoa in Thai style

turkey and quinoa in Thai style

What do you need:

  • 300 grams of turkey
  • 400 grams of sliced zucchini
  • 1 medium onion
  • can (200 ml) coconut milk
  • 2-3 tablespoons Thai curry powder
  • Sliced fresh chili
  • 1 clove garlic grinded
  • 80 grams of quinoa (uncooked)
  • 30 grams of flaked almonds

preparation Method

  • Heat an oiled pan and add turkey, onion and garlic.
  • Stir and cook for 3-5 minutes until the turkey is brown.
  • Add the zucchini and coconut milk, followed by the curry powder and chili. Adjust the amount to your own taste.
  • Stir the ingredients together
  • Add the dry quinoa and finally the sliced almonds.
  • Stir again and simmer for 15 minutes or until the quinoa is boiled.
  • Add water if necessary if the mixture becomes too dry.

The Bottom Line

The average American consumes more than twice the recommended maximum amount of added sugar per day.

Excess sugar in the diet can be incredibly harmful and has been linked to many chronic diseases, including cancer, type 2 diabetes, heart disease and obesity.

It is important to avoid obvious sources of sugar in your diet, such as desserts and sodas, but also to be aware of the hidden sugar in some common processed foods, including sauces, low-fat foods and so-called “healthy” snacks.

Choose a diet based on whole foods, rather than highly processed alternatives, to be fully in control of your sugar intake and not consume an excess amount of it.

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

Wellness: integral health and balance between body and mind

balance between body will mind

Wellness: integral health and balance between body and mind

Wellness is a concept that is inextricably linked to well-being. Its purpose is to improve your quality of life and to prevent physical or psychological disorders by taking care of, treating and stimulating different aspects. These include your diet, body, emotions, relationships and environment. It is a concept of comprehensive health that is becoming increasingly popular and worth knowing.

You’ve probably seen a wellness center in your city. Usually, they are beautiful locations where they offer a spa, gym and sophisticated relaxation rooms. There is, therefore, no doubt that many hotel chains use this term for financial purposes and to expand their customer base. However, it is worth mentioning that the essential purpose for which the approach was conceived is sometimes somewhat forgotten. All the more because it was established more than 50 years ago.


“Life is not life without well-being. It is simply a state of lethargy and suffering. “

Francois Rabelais


Wellness is not a new concept

Wellness is nothing new at all. This integral approach to well-being arose some years after the end of the Second World War. The social and economic model improved slowly, and with it, other types of needs came into effect. Needs such as personal growth, freedom and the possibility to choose, to develop ourselves psychologically and emotionally.

It was a fascinating and decisive moment. A moment when psychology became aware that its scientific model had to open up to other possibilities. For example, many professionals decided to no longer focus on treating mental illness simply by providing people with mechanisms, resources and strategies to learn to be happy. No, the goal now was to let people invest in their well-being, in their own self-realization.

Pioneer in this field and maker of the wellness movement was Halbert L. Dun, a physician and biostatist. In the fifties, Dun gained increasing popularity through his conferences and his books. His message was clear and incredibly inspiring: “People have to live in a world that is more aware, making optimum use of their potential.”

Wellness!!

The 7 keys to understanding wellness

Previously, we already indicated how hotel chains or health centers offer weekends that are related to wellness. However, these centers sometimes show us a false picture of what this movement originally strived for. Wellness is not something you should really try out on an outing or during a vacation. It is a lifestyle that you should integrate into your daily life.

It is, therefore, to be expected that more and more therapists will specialize in this strategy that seeks to optimize the potential. We must know, however, that it is not an easy task. It is an extremely active process that requires willpower, perseverance, full awareness and decision-making.

Another aspect that is worth considering is that wellness is also integrated into what is known as ‘complementary medicine’. We expressly speak of ‘complementary medicine’ because this strategy is not an ‘alternative’ for ordinary medicine. It certainly does not try to replace ordinary medicine.

The purpose of wellness is to prevent the occurrence of certain diseases and disorders before the signs of it occur to some extent. It does this by reminding us, for example, how important it is to eat well and healthy, to exercise or to care for one’s own emotional world.

woman meditate

We, therefore, stand for a new concept of ‘spiritual and physical’ well-being that teaches the individual to create healthier and happier living conditions. Thus the individual will be able to reach his maximum potential and acquire a stronger health.

Let’s look at the dimensions that make up wellness.

Your journey starts here

1. Physical well-being

How would you define physical well-being? The first thing that comes to mind is undoubted ‘the absence of disease’. But for wellness, you have to go beyond that. After all, being healthy is not only limited to being disease-free, it also means ‘feeling good’.

  • For example, people who suffer from arthritis, osteoarthritis or lupus. As we know, these are chronic diseases. What wellness would strive for in these cases is to improve their quality of life as much as possible.
  • In order to be able to invest daily in our physical well-being, we have to unlearn unhealthy habits such as smoking, undergo medical checks and reduce stress. In addition, we need to know which diet is most suitable for us and discover which type of exercise would be the most beneficial for us.

2. Emotional well-being

When it comes to emotional well-being, a therapist who specializes in wellness will give us the right strategies and techniques to recognize our own emotions. He will help us manage them and thus invest much more and better in our own well-being.

3. Intellectual well-being

The ability to open yourself to new ideas, concepts, perspectives and experiences is the key to self-realization and happiness. Being active, curious and above all receptive to everything around you is a fantastic way to improve your quality of life.

surrealistic painting

4. Social well-being

Now let’s ask you a question. Do the people in your social environment really provide you with what you need? Sometimes you become so accustomed to a certain social dynamic that you no longer notice how it affects you. You do not realize how much stress it causes and how this influence contributes to your dissatisfaction.

Becoming aware and becoming selective when choosing the people around you is another essential, determining mechanism of wellness.

5. Environmental well-being

This aspect is not so well known. Or at least it is often overlooked. Environmental well-being refers to your ability to recognize your own responsibility for the balance of nature. By this, we do not mean that you have to avoid pollution in all respects or that you have to live in the wilderness.

No, we are talking about environmental awareness. The idea is that small daily gestures performed by each of us produce real results.

Wellness also teaches us how important it is to always opt for food that is organically grown. It teaches us how to make our home and our city more sustainable, how we have to take care of the planet, how we can recycle, how we can reduce the impact of plastics, etc.

6. Welfare in the field

Are you happy with and at work? Are you satisfied with the activity that takes up so much of your day? Because it takes a lot of your time and life to do that, you know that. In fact, it is often our work responsibilities that give us the most stress and anxiety. That is why it is so important to think about this aspect.

Wellness also tries to improve this area. It wants you to deepen your skills, essential goals and desires to create an authentic harmony between your personal and work-related spheres.

7. Spiritual well-being

Also, spiritual development within this approach is an important step. It stems from the need to develop that inner peace where your life is in accordance with your values. You must always have a purpose in life that encourages you to get up every day, to gather strength, hope and optimism.

icons-symbolize-wellness

Finally, with this set of practices, we integrate a very concrete philosophy in our lives. It is the same philosophy that Halbert L. Dun propagated in his time. A philosophy that emphasizes the personal responsibility of the person. We are a whole, composed of emotions, a mind, a body, our relationships and the environment in which we live. All these aspects form a unity. A unit that should understand every science in a broader and more inclusive way. Science … and also ourselves.

Let us, therefore, take care of ourselves better and let us invest time and willpower here. Take good care of all these areas that you sometimes neglect or overlook, without even realizing it …

Meditate your journey starts here

Important: Leave your reaction and any additions below.

If you find this blog about what is wellness and fitness valuable, share it with your friends, customers, colleagues – Tommy

Vitamin C: 12 Proven Benefits + What is it and What Is Too Much?

What does vitamin C do body

Vitamin C: 12 Proven Benefits + What is it and What Is Too Much?

 


Disclaimer: Vitamin C is a very complex subject with many different opinions. The following is my vision. Everyone is free to have a different opinion.


Vitamin C is perhaps the most famous vitamin. This vitamin is essential for supporting the natural immune system.

A vitamin C deficiency occurs less and less in the Western world, but some groups of people are still at risk.

Given the benefits, it is not surprising that vitamin C is a popular supplement. But how much would you have to take each day? And what is the best form of vitamin C?

And how do you know if you have a vitamin C deficiency? In this article, you will learn everything you need to know about vitamin C.

You discover include:

  • The effect of vitamin C and what makes this vitamin so special
  • How much vitamin C you need for optimal health (hint: it is more than 15 times more than what most Nutrition Center would advice!)
  • The symptoms and consequences of a vitamin C deficiency
  • The 12 most important health benefits of vitamin C
  • The answer to the question “can vitamin C help with weight loss?”
  • And much, much more …

What is vitamin C?

vitamine-cVitamin C, also known as ascorbic acid and L-ascorbic acid, is a vitamin and antioxidant that you ingest through food and is also used as a dietary supplement.

Important to know is that vitamin C is a water-soluble vitamin. Water-soluble vitamins are not properly stored in the body.

The concentration of vitamin C in the blood is controlled by the kidneys through a process known as renal absorption.

This prevents vitamin C from being lost in the urine. However, the body can not store and process large quantities of vitamin C, so the extra amount will leave the body through the urine within a few hours.


Vitamin C will, therefore, have to be sufficiently absorbed by eating certain food sources or taking supplements.


Vitamin C is necessary for the production of collagen synthesis, L-carnitine and certain neurotransmitters. Vitamin C is also involved in protein metabolism.

Where is Vitamin C more good for?

Vitamin C supports many essential body functions, including:

  • Antioxidant effect: the human body uses antioxidants to protect itself against oxidative stress (source).
  • Support collagen formation: without vitamin C, the body is unable to synthesize collagen, the most important protein in connective tissue. The result is that a deficiency affects the skin, tendons, ligaments and bones (source).
  • Support immune function: contain high concentrations of vitamin C. During an infectious disease, this concentration is quickly depleted (source).

In the past, vitamin C was used to prevent and treat scurvy.

Scurvy is a disease that arises as a result of a vitamin C deficiency. The deficiency of vitamin C leads to symptoms such as anemia, gum disease and skin problems.

This is because vitamin C is necessary for making collagen, an important protein that is used to make and maintain the skin, cartilage, tendons, ligaments and blood vessels.


Vitamin C is needed for healing wounds and for repairing and maintaining bones and teeth. Vitamin C also helps to better absorb the intake of non-heme iron from plant sources (source).


You do not have to worry about scurvy today. Scurvy is now relatively rare, but it used to be common among seamen and pirates who had to spend a long time on board a ship.

When the trips lasted longer than originally planned, the fruit and vegetables got lost and the sailors started to suffer from a vitamin C deficiency, which led to scurvy. More about this later.

Today, vitamin C is the most commonly used for the prevention and treatment of colds.

But vitamin C is also used for treating:

  • Acne
  • Bronchitis
  • Gum disease
  • HIV
  • Stomach ulcers
  • Tuberculosis
  • Dysentery
  • Fatigue
  • Depression
  • Alzheimer’s disease
  • Skin infections
  • ADHD
  • Mental and physical stress

 

Of course, you do not cure the above diseases with vitamin C, but it is sometimes used as support.

Some animals (such as dogs, cats, cows and pigs) can produce their own vitamin C, but people have to get vitamin C from food and other sources.

You can read more about the best vitamin C sources in the article.

How much vitamin C is good for optimal health?

vitamin-c-sourcesHow much vitamin C do you need daily for maintaining good health?

Opinions differ on this and the optimal dosage is still under discussion. Health organizations from various countries recommend different dosages.

Most world countries Nutrition Centers recommends 75 milligrams of vitamin C daily for both (young) men and (young) women from 14 years.

This recommended daily dose is, in my opinion, far too little. This dose is rather partly based on the occurrence of rare diseases such as scurvy (requires 6.5-10 mg per day for this –source) than maintaining optimal health.


What would be the quantities if we focus on optimal health and preventive medicine? A question that almost no one pays attention to.


I also find it remarkable that the Nutrition Center, a semi-government agency that should inform citizens, says nothing about the optimal amount of vitamin C.

The EFSA (European Food Safety Authority) concluded in 2013 that the RDA of vitamin C had to be adjusted upwards, which is regularly done.

In short: the previous ADH was too low. The question is immediate: how much is the ADH too low after the next adjustment?

According to the EFSA, the optimal plasma concentration of vitamin C is 50 μmol / l (source). To maintain this vitamin C content, men need a daily dose of vitamin C of 110 mg and women 95 mg. Unfortunately, nothing is said about the amounts in people with stress, overweight, smoking addictions, etc.

Other experts who are interested in optimal health recommend supplementing at least 1 gram (1000 mg) of vitamin C with supplements every day, in addition to a healthy diet rich in vegetables and fruits (source, source).


Several studies show that vitamin C doses up to 1000 mg per day can effectively contribute to helping to restore and strengthen the immune system (source).


Amounts of 400 mg of vitamin C per day reduce the risk of DNA damage and protect you better against oxidative stress, certain forms of cancer and chronic diseases.

It appears that particular groups of people who perform strenuous physical exertion, such as soldiers and athletes, benefit from high vitamin C doses.

From randomized randomized double-blind studies (these are studies in which neither the participant nor the researcher is aware of who belongs to the control group) it appears that a daily administration of a high vitamin C dose can help reduce the duration of a cold with 5 to 21%.

Participants in these studies received 1 to 2 grams of vitamin C per day, and in another study, 4 grams was given during the cold periods of the year. However, not all studies provide consistent results when it comes to the duration of the common cold and vitamin C supplementation.

This means that more than just vitamin C is needed to combat colds. Consider for example zinc acetate lozenges but also vitamin D.

Research has also shown that a high vitamin C dose can help to reduce the risk of pneumonia by more than 80%.

Another study noted that a vitamin C treatment offered remarkable benefits in older British patients treated with bronchitis or pneumonia in the hospital.

This is an important finding for older people, as this vulnerable group is at a higher risk of death from pneumonia.

The daily requirement of vitamin C is according to some orthomolecular physicians for a healthy person at 25-35 mg per kilo of body weight. So for an average adult, 2000 mg of vitamin C per day.

Unfortunately, I have not been able to find any concrete indications for this value.

I know that these amounts are more than 15 times more than the RDA, but in this case, the RDA is far from focusing on optimal health and preventive medicine. You see the same thing with vitamin D, I recommend at least 10 times the RDA.

Nevertheless, I understand that current regular medicine does virtually nothing with this data, because it is focused on aftercare (where the big money is), not on prevention. Only 3% of care in 2012 went to prevention according to the RIVM and that percentage is decreasing.

I dare to claim that thousands of people per year die of vitamin deficiencies in many Western countries (including vitamin C), but in an indirect way that is barely talked about.

Orthomolecular therapists often come to very different ADHs for vitamins when we focus purely on optimal health and preventive medicine. Also, well-known American experts like Dr. Mercola, Andrew Saul and Linus Pauling have a similar opinion.

See for example this extensive lecture by Andrew Saul on vitamin C:

Andrew Saul – High Dose Vitamin C Therapy for Major Diseases

Anyway, I already know how these kinds of theories are understood in regular medicine. They label it as quackery and label chronic diseases as something that is genetically fixed and that you have to live with.

It is strange that we have seen a gigantic explosion in the past decades of all kinds of chronic diseases.


According to regular doctors, people would, therefore, have changed genetically in a short time, but in reality, that change is negligible.


The explanation lies in epigenetics, namely that environmental factors (which determine our lifestyle) influence gene expression. The supplements from Unicity are totally base on gene expressions. I am totally happy how they change my metabolic health. I will probably write an article about this again.

Quickly burn excess pounds and belly fat with simple to make slimming recipes

Metabolic Cooking

The safe upper limit of vitamin C

The safe/acceptable upper limit is the highest intake where no harmful health effects are to be expected.

The EFSA found that this is 2000 mg per day for vitamin C (source). For the sake of clarity: that is almost 27 times the recommended daily amount.

According to the Nutrition Center, these amounts can lead to intestinal complaints or diarrhea and an increased excretion of oxalic acid with the urine.

Can You Overdose On Vitamin C? Can Enough Vitamin C Kill You?

 

 

For example, a review looked at studies in which up to 10,000 mg of vitamin C were consumed daily for more than a year (source). In this study, it was examined whether a high dose of vitamin C would be beneficial in the treatment of patients with advanced colorectal cancer.

A group of 100 patients was randomly assigned to treatment with high-dose vitamin C (10,000 mg ascorbate) or placebo. The patients with a high dose of vitamin C showed no more side effects than the placebo group. Two patients from the vitamin C group fell out because they had gastrointestinal complaints.


Various clinical studies from 2017 also show that healthy cells are not affected by extremely high doses of vitamin C and cancer cells (source).

The researchers have shown that it is safe to give patients with brain and lung cancer 800 to 1000 times the daily recommended amount of vitamin C as a possible strategy to improve the results of standard cancer treatments. In fact, it helped! The patients who combined chemotherapy and vitamin C (in ascorbate form) lived 4 to 6 months longer than patients who only did chemotherapy. Does that Andrew Saul perhaps have a point?


Side effects of too much vitamin C

vitamin c-abdominal painIn society, there is a conviction that high doses of vitamins can entail great dangers. I dare to claim the opposite: the development of shortages creates the greatest danger to the population, while dangers as a result of high doses of vitamins barely occur.

One of the exceptions to this is a too high amount of vitamin B6 that might ‘stack’. But there too, opinions differ, because some experts say that tingling hands and feet are not necessarily the cause of a too high B6 but of conversion problems in the liver. However, these patients often take too many different supplements with B6 such as a multivitamin (with B6) in combination with a B-complex (also with B6).

But now back to vitamin C. Can megadose of vitamin C cause health problems?

In general, the answer is ‘no’, but there are studies that (in my view) have caused fear about the consequences of high vitamin C intake.

Does high vitamin C intake lead to kidney stones?

There are studies that show that vitamin C supplements increase the risk of developing kidney stones.


In a study, more than twenty thousand Swedish men were followed for a period of ten years (source). The men were divided into two groups, the largest group that did not take supplements, and another group that took vitamin c supplements.

The researchers stated that the kidney stones were most likely formed from calcium oxalate, which can be formed in the presence of vitamin C (ascorbate), but it has not analyzed the kidney stones of participants. Instead, the researchers relied on another study of kidney stones in which ascorbate was not tested.


This kind of poorly organized research does not help the public, but only causes confusion (source).

The number of kidney stones in the participants taking ascorbate was very low (31 kidney stones in more than a decade), so the probability of statistical errors in the study is quite high.

The study was also observational. It simply mapped the intake of vitamin C and the number of kidney stones in the participants to try to find a link between them.

From a newer study, 157 adult patients were injected high doses of vitamin C (intravenously) 2 to 3 times per week plus an oral dose of 1000-2000 mg per day. The possible presence of kidney stones was checked at the start of the study, after six and twelve months. No kidney stone was detected in any patient and there was no significant change in renal function (source).

The Nutrition Center is also not convinced of the evidence. They say the following:


In the past, it was thought that this increased the risk of formation of kidney stones, but this has never been confirmed in research.


A vitamin expert like Andrew Saul even reverses the story of vitamin C and kidney stones. He says that the idea that vitamin C forms kidney stones is a completely outdated theory and that vitamin C could help with kidney stones.

Incidentally, studies that show that taking vitamins in themselves would lead to premature death. But the question is then precisely: what kind of people do these vitamins generally take?

How healthy do participants live in this type of research?

If you get rid of two packs of cigarettes every day and hardly consume essential nutrients, those vitamin C supplements will not help you either.

To return to the main question: can vitamin C cause serious side effects?

Too much vitamin C may cause unwanted side effects, but a harmful overdose is rare and unlikely for a healthy adult.

Taking more vitamin C than the upper limit is therefore not life-threatening.

However, possible side effects may occur such as:

  • Stomach ache
  • Diarrhea
  • Stomach complaints
  • A headache
  • Nausea

The most common side effect of an overdose of vitamin C is digestive problems. Especially diarrhea and nausea.

Generally, these side effects do not occur when eating foods that contain vitamin C, but rather when taking supplements.

Do you experience stomach problems when taking vitamin C?

Do not take ascorbic acid but go for an ascorbate version (so linked to for example magnesium or calcium). These are much milder for your stomach.

If you experience digestive problems as a result of taking too much vitamin C, simply reduce the supplement dosage.

People with hemochromatosis (iron storage disease) are at risk of an overdose of vitamin C. This condition causes the body to store large quantities of iron, which is aggravated by too much vitamin C.

Vitamin C supplements can also interact with certain medications. This applies in particular to medicines for heart disease and cancer. Are you not sure? In that case, consult your doctor first.

Which groups need more vitamin C?

pregnant-woman-vitamin-cLet me suggest that I recommend vitamin C to everyone.

But there are groups that need more vitamin C to supplement a (possible) vitamin deficiency.

Then you can think of people with:

  • A reduced resistance (weakened immune system)
  • A wound healing
  • Much daily stress must deal with it
  • A one-sided diet (drug users and alcoholics)
  • A smoking addiction
  • Pregnant women

Vitamin C in stress and illness

Is it wise to take more vitamin C in stress or illness? Hell yes!

If someone who already has a high concentration of vitamin C in the blood, takes extra vitamin C, the increase is only temporary. The vast majority of vitamin C disappears in the urine. On the other hand, vitamin C stays in the system longer if it is taken by someone with a low vitamin C level.

The daily dose of vitamin C can be considerably increased in people who are under daily stress and experience stress. During stressful situations, the adrenal glands start producing all kinds of hormones that are released.

As a result, the adrenal glands become overloaded and much more vitamin C is used than usual. Because all available vitamin C is diverted to your adrenal glands, your immune system is weakened and you are susceptible to colds, infections and skin problems.

Vitamin C supplements that contain at least 200 mg of vitamin C can help you recover from a common cold. This is shown by a meta-analysis of 29 different studies (source).

Pregnancy

Even if you are pregnant, you may take more vitamin C (just like vitamin D) than the recommended daily amount.

Why do you need vitamin C when you are pregnant?

During pregnancy, it is important to get vitamin C in the right quantities. It is essential for the health of the expectant mother, the development of the fetus and the reduction of the risk of various complications.

Vitamin C supplements are therefore a good solution for pregnant women.

For these groups, it may be wise to use extra vitamin C supplements every day. Often this is too much to get out of regular nutrition and vitamin C supplements can provide a solution.

You can discover exactly what that is in the next chapter.

What is the best form and brand of vitamin C

Although vitamin C occurs in many foods and drinks, many people (especially the risk groups) benefit from vitamin C supplements.

Vitamin C ascorbic acid is the form that is used in most supplements. Ascorbic acid, however, is only one form of vitamin C.

Vitamin C is available in both powder form (ascorbate powder) and chewable tablets.

Because of the acid form, ascorbic acid is less suitable for use.

There are also other forms of vitamin C, such as:

  • Sodium ascorbate
  • Calcium ascorbate
  • Ascorbic acid with bioflavonoids
  • Combination products that mix different forms

Ascorbates are mineral salts of ascorbic acid (mineral ascorbates) and are the better forms of vitamin C because they are deacidified and buffered.

Buffered vitamin C has a better absorption because it lost the acidic form through the coupling to sodium and calcium. Because it is linked to substances that ensures better absorption.

That said, it is important to get a balanced intake of vitamin C.

This means that vitamin C is best taken in multiple small doses during the day.

While small doses (less than 200 mg of vitamin C) are completely absorbed, only a fraction of a large dose (500 mg of vitamin C or more) can be absorbed by the body at the same time. By spreading the vitamin C intake throughout the day, the overall intake will be improved.

You can take vitamin C tablets every few hours, but it is not really practical. Chances are you forget.

I, therefore, recommend taking vitamin C supplements twice a day (for example at breakfast and in the evening). In this way, you avoid accidental forgetting and it becomes easy to maintain a high vitamin C blood level.

Which vitamin C do I recommend and where do you order these?

Ester-C is considered the third generation of vitamin C and is the purest form. This is in my opinion also one of the best vitamin C supplements you can take because this generation is non-acidic and is much milder for your stomach. I use these capsules myself.

And can order here.!

This form is free of ascorbic acid and is, therefore, better for your teeth because your enamel is not affected.

Looking for the buffered form of vitamin C?

  You can order this vitamin C here!

Top 3 Daily Supplements

Symptoms of a vitamin C deficiency

vitamin C deficiencyA shortage of vitamin C is rare in Western countries, but it can occur in people who follow a crash diet or eat almost no fruit or vegetables.

Until the end of the 18th century, many sailors died of scurvy during long journeys at sea.

In the mid-18th century Sir James Lind, a British naval surgeon, found out that eating citrus fruits could cure scurvy.

He only never knew that this was due to vitamin C. Only in 1932, it was discovered that ascorbic acid (vitamin C) was the active ingredient (source).

  • The first symptoms of a vitamin C deficiency can be fatigue, weakness and bleeding.

If a chronic deficit lasts, it can lead to a disease such as scurvy, which is characterized by a breakdown of connective tissue. Untreated scurvy is deadly in the long term (source).

Anemia due to iron deficiency can also occur as a result of increased bleeding and reduced iron uptake, which is indirectly due to a low vitamin C content.

Scurvy can already be prevented with 6.5-10 mg of vitamin C per day (source).

Symptoms of a vitamin C deficiency only occur if the vitamin C intake drops below 10 mg per day for many weeks. Because of a poor diet, people with drug addiction or alcohol addiction are at increased risk of vitamin C deficiency.

Are you worried about vitamin C deficiency?

The biggest risk factors of a vitamin C deficiency are:

  • Drugs or alcohol addiction
  • Extreme crash diet
  • People with a medical condition that affects their ability to digest and absorb food
  • Smoke addiction (nicotine makes vitamin C less effective)

A vitamin C deficiency can be recognized by the following symptoms:

# 1: Quick bruising

Bruises are caused when small blood vessels break at the skin surface and red blood cells leak.

Although everyone can expect a bruise in a fall or bump, an exaggerated red-purple stain on the skin may indicate a vitamin C deficiency.

# 2: Bad wound healing

If you find that your cuts or abrasions heal slowly, it may be wise to take a good look at your current diet.

Why?

Because vitamin C is essential for the formation of collagen in the skin. A shortage will lead to slow healing.

Besides, that vitamin C plays a role in the formation of collagen in healing wounds, it also does something else.

Vitamin C is a powerful antioxidant and contributes to a healthy immune system, both of which stimulate a faster healing.

# 3: Dry hair and broken nails

A shiny head of hair and strong nails are often a good indication that you eat and live healthily. Because hair is non-essential tissue, nutrients such as vitamin C are first sent to important organs and tissue before they go to the hair.

That is why your nails and hair suffer the first from a vitamin deficiency.

In addition, vitamin C plays an important role in the absorption of iron. A deficiency of iron can also cause hair loss and cause slow hair growth.

# 4: Bad resistance

The immune system protects your body against infections and diseases.

But a healthy immune system only works well if you get enough nutrients, especially vitamin C. A chronic deficit, therefore, leads to a reduced resistance.

Despite what is often said, vitamin C cannot prevent colds. However, a good dose of vitamin C (at least 200 mg per day) can shorten the severity and duration of a common cold.

# 5: Swollen and painful joints

Pain and swelling of the joints caused by inflammatory arthritis can be another sign that it is time to review your diet.
A British study from 2004 shows that people with low vitamin C levels are three times more likely to develop rheumatoid arthritis than those who regularly eat foods rich in vitamin C (source).

# 6: Nosebleeds

Regular problems with a bloody nose? A vitamin C deficiency may be the cause of spontaneous nose bleeding.

A nose bleeding is often caused by the capillaries in the front of the nose. Brittle blood vessels indicate a vitamin C deficiency.

All the above symptoms of a vitamin C deficiency can also have another cause. If you have several of the above symptoms, the chance is higher than a vitamin C deficiency is a cause.

For a definite answer, it is wise to ask your doctor for a blood test.

Health benefits of vitamin C

health benefits-vitamin-cAs mentioned, Vitamin C is an important vitamin that plays a vital role in our body.

 

The most important health benefits of vitamin C are:

# 1: Support the immune system

Vitamin C can help you to treat a cold, but how effective it depends on the dose you take.

A large dose of vitamin C on the day of the symptoms shows improvements, but not a small dose throughout the day.

It can also help strengthen your immune system (source).

# 2: Helps to increase the absorption of iron

Vitamin C helps to increase the absorption of iron (source).

Iron is a necessary mineral that your body needs to make hemoglobin and contributes to the support of the brain and your memory.

# 3: Reduces the risk of developing a urinary tract infection

Bladder infections are urinary tract infections that often affect women. Vitamin C can be useful for the treatment of urinary tract infections, such as bladder infection (source).

# 4: May possibly help lower blood pressure

Research suggests that vitamin C may play a role in the protection of cardiovascular health (source). More research is needed before conclusions can be drawn.

# 5: Lowers the risk of Alzheimer’s

Research shows that elderly people who took a high dose of both vitamin C and vitamin C had less risk of developing Alzheimer’s disease (source).

Researchers found no reduction in the risk of Alzheimer’s disease in patients who only used multivitamins, or who only took vitamin E or C.

# 6: Prevents oxidative damage

Free radicals that cause oxidative damage contribute to diseases such as cancer, stroke and cardiovascular disease.

Vitamin C can help to combat these free radicals, which may reduce the risk of developing these diseases later in life (source).

# 7: Less chance of developing cataracts

Several studies have shown that vitamin C can reduce the chance of developing cataracts. This is shown by both studies with animals and studies in humans (source).

# 8: Increases bone density

The loss of bone density is a common problem among the elderly, especially women. Bone decalcification has been associated with oxidative stress (source), but vitamin C supplements have been found to have a protective effect (source).

# 9: Prevents muscle pain and contributes to muscle recovery through exercise

Several studies suggest that taking vitamin C supplementation before training can help to alleviate muscle pain and reduce oxidative stress (source, source). That means that after an intense workout you will be able to train more quickly.

# 10: Improves mood and libido

Do you suffer from depression or mood swings?

Vitamin C can help to improve mood and increase libido (3 g of vitamin C per day), making you more interested in sex (source).

# 11: Improves blood circulation

Another benefit of vitamin C is the stimulation of the blood circulation (source).

# 12: Reduces wrinkles and prevents skin aging

Both oral administrations of vitamin C and cream can help to prevent skin aging (source). The researchers assessed before and after photos and saw an improvement of almost 60% (!) In the participants who treated their skin with vitamin C.

Foods rich in vitamin C

After reading this article you are probably wondering ‘What is vitamin C in?’

The most important sources of nutrition for vitamin C are fruit and vegetables, but low quantities can be obtained from raw animal food, such as meat and fish (source).

With a healthy diet, you can prevent a vitamin C deficiency. Vitamin C supplements are a good addition to healthy nutrition.

To get the most nutrients and vitamin C from your fruit and vegetables, there are a few simple tips to follow.

Eat vegetables that are uncooked every now and then. Vitamin C is often lost when vegetables are heated. Steaming is even better because the vitamins and minerals stay in the vegetable and do not run off when pouring boiling water

Below are the foods that are richest in vitamin C:

#1: Guave

GuaveGuavas are pear-shaped fruits that probably come from Central America.

A guava serving of 100 grams provides 293% of the recommended daily amount of vitamin C.

To get the highest concentration of vitamin C it is important that you eat guava with the skin (just like an apple).

Gauves are also rich in dietary fiber, vitamin A, folic acid, potassium, copper and manganese.

# 2: Red chili pepper

Red chili pepperYou might not say it, but red chili pepper contains more vitamin C than an orange (144 mg vitamin C per 100 grams).

And all the heat you feel after eating hot chilies takes energy and calories to produce.

Even sweet red peppers contain substances that significantly increase thermogenesis (heat production in our body) and oxygen consumption for more than 20 minutes after they have been eaten.

 

# 3: Cauliflower

CauliflowerCauliflower contains an impressive number of nutrients and may not be lacking in a healthy diet because of the numerous health benefits.

A serving of 100 grams of cauliflower contains 48 mg of vitamin C.

In addition, cauliflower also contains a lot of vitamins K, B6 and B11.

 

# 4: Papaya

PapayaPapaya is a tropical fruit with many nutrients and antioxidants (carotenoids). Papaya of 100 grams provides 61 mg of vitamin C.

Several studies have shown that fermented papaya can reduce oxidative stress in the elderly and people with prediabetes, mild hypothyroidism (slow thyroid gland) and liver disease (source).

The vitamin C and lycopene in papaya protect the skin and the signs of skin aging against (source).

# 5: Strawberry

This forest fruit contains nearly 60 mg of vitamin C per 100 grams.

Strawberries are also rich in manganese, which can help to keep blood sugar levels stable.

Make sure you choose organic strawberries. Most strawberries in the supermarket are loaded with pesticides.

#6: Kiwi

kiwiKiwis are incredibly healthy. In particular, the Zespri SunGold kiwis are rich in vitamin C.

The yellow kiwis are an excellent source of vitamin C: no less than 160 mg of vitamin C per 100 grams.

This type of fruit is also full of other nutrients such as vitamin K, vitamin E, folate and potassium.

They also have many antioxidants and are a good source of fiber.

# 6: Blackcurrant

Black currantWhen it comes to vitamin C, the blackcurrant can rightly belong to the best types of fruit.

A serving of 100 grams of black currants contains 150 mg of vitamin C.

In addition to vitamin C, the blackcurrant is rich in antioxidants and natural anthocyanins.

 

# 7: Brussels sprouts

Brussels sproutsBrussels sprouts, better known as sprouts, contain relatively few calories, but a lot of fiber, vitamins and minerals.

A 100g portion of sprouts yields 85 mg of vitamin C.

Sprouts are also rich in vitamin K, which is important for blood clotting and the health of the bones(source).

 

# 8: Kale

KaleClassic kale stew is not only tasty but also healthy.

Kale contains a lot of vitamin C (120 mg of vitamin C per 100 grams of kale), fiber, antioxidants and healthy fats.

# 9: Mandarin

MandarinDespite their healthy reputation that they are full of vitamin C, mandarins actually contain less vitamin C than many other fruits and vegetables.

The mandarin contains about 40 mg of vitamin C per 100 grams.

Despite this, this citrus remains tasty and healthy. They are rich in fiber and contain few calories.

 

# 10: Snow peas

snow peasYou have to like snow peas. But what is certain is that they are rich in vitamins C, B1 and B6.

A portion of 100 grams of snow peas yields 60 mg of vitamin C.

Another advantage of snow peas is that they are low in calories and fit perfectly within a low-carbohydrate diet.

Keep in mind that your body generally does not store water-soluble vitamins, except vitamin B12.

For optimal health, you should, therefore, get vitamin C out of your diet every day.

Therefore, try to consume 2 to 3 of the above vitamin C food sources daily. This will help you to maintain optimal health.

Can vitamin C help with weight loss?

foot on weight scale to check weightWould not it be great if vitamin C supplements could help with weight loss?

Unfortunately, it is not that simple, but it seems that taking additional vitamin C can help make your diet a lot more effective.

Let’s see what the link between vitamin C and weight loss is.

People with a vitamin C deficiency have a harder time losing fat mass, according to research. Too little vitamin C in the bloodstream can lead to an increase in body fat and the waist circumference.

American researchers discovered in 2006 that the amount of vitamin C that we absorb directly affects our body’s ability to use fat as a source of energy, both during physical exertion and at rest.

In a four-week study, 20 obese men and women were put on a low-fat diet that contained nearly 70% of the recommended daily intake of vitamin C (source). They were also randomly administered a daily capsule of 500 mg of vitamin C or a placebo.

During the study, the vitamin C level in the capsule group increased by 30% and decreased by 27% in the control group. When blood concentrations of vitamin C decreased in the control group, reduced fat oxidation was also observed. That did go down by 11%.

In short, vitamin C supplements can help to burn fat faster and are a good addition to a healthy diet.

P.S. What do you do in terms of diet and supplements to prevent vitamin C deficiency?

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4 Proven Health Benefits of Sweet Potato

health benefits for sweet potato

4 Proven Health Benefits of Sweet Potato

 

Sweet potato is a healthier alternative to the ordinary potato. In this article, you will discover why this is so and what the health benefits are.

At the bottom of this article, you will find 3 recipes so you can conjure up delicious dishes with sweet potato on the table.

What you will learn in this article:

  • What is sweet potato
  • What the nutritional value of sweet potato is
  • What the health benefits are

What is a sweet potato?

Sweet potatoSweet potato is a tuberous plant that belongs to the windefamily. These starchy tubers can be eaten cooked, fried, fried or raw. This tuber is also called sweet potato, sweet potato, sweet potato or yam.

The sweet potato can have a brown or purple skin. The inside can be orange, white or purple.

The variant with brown skin and orange inside is most common in Western supermarkets. You can find the purple at some shops or specialty stores.

Vegetable

This sweet potato is a vegetable (root vegetable) and no family of the ordinary potato. The similarities are the way you can prepare them and they are both good sources of carbohydrates.

Yam

In the United States, they often call sweet potato (sweet potato) often yam. The real yam, however, is another edible root Yamtuber that only looks like a sweet potato in terms of preparation.

On the picture opposite, you can see a yam.

Traditionally, sweet potato is served in the United States with Thanksgiving.

Other foods that have similarities with potatoes in potatoes are taro and Jerusalem artichokeJerusalem artichokes.

They are not, however, no family of the sweet potato or the regular potato.

Jerusalem artichoke grows just like potatoes under the ground.

They are sweet and have a slightly nutty taste.

Jerusalem artichoke is just Tarolike sweet and common potato a good source of carbohydrates and fiber.

Taro is heavy root tubers which can weigh up to 4 kilos.

They consist of 25% starch and can be prepared in the same way as ordinary and sweet potatoes.

History

Old sailing ship time of ColumbusIn all likelihood, Columbus in 1492 took the sweet potato to Europe.

In Central and South America the sweet potato was cultivated for at least 10,000 years before it was brought to our continent.

From Spain and Portugal, the explorers took the sweet potato around the world.

At the beginning of the 16th century, the sweet potato had reached large parts of Africa, the Philippines, India, Indonesia and South Asia.

 

Production

sweet-potato growerLarge producers of sweet potatoes are China, Africa, Central and South America.

In European countries such as Greece, Portugal, Spain and Italy they are grown on a smaller scale.

Most west-Europe countries, imports almost all of its sweet potatoes from the United States. In the Netherlands, experiments are being carried out on a small scale with the cultivation of sweet potatoes.

The sweet potato is gaining in popularity. More and more people see that the sweet potato can be a healthy alternative to the traditional potato. As a result, domestic sweet potato consumption is growing by 10% to 20% per year.

Taste

sweet potato brownieYou do not expect it, but sweet potatoes are sweet. This makes them suitable for children who often prefer sweet.

They also have a little of a spicy taste. This made them suitable for both sweet and savory dishes.

So you can make sweet brownies but also a spicy curry. The recipes for this can be found at the bottom of this page.

Most people like sweet potatoes. They are even the dream of many vegetable herders; as sweet as candy and yet healthy.

Differences between a sweet potato and regular potato

sweet and normal potatoA difference between the sweet potato and the normal potato is that the ordinary potato belongs to the nightshade family and the sweet does not.

Other known vegetables that belong to the nightshade family are tomatoes, eggplant and red and green peppers.

Ordinary potatoes contain the toxic alkaloid solanine that people who are susceptible to this can get complaints. These are complaints such as arthritis, painful knees and wrists and stiff joints.

Potato plantsWhen the potato plant came to Europe in the 17th century, it was initially thought that potatoes were not edible. This is because the berries, flowers and leaves of the plant proved to be very poisonous.

The potatoes also turned out to be poisonous, but not as bad as the rest of the plant.

A regular potato contains 40 mg of solanine per kilo. In places where the skin is green, or the potato is rotten, the potato contains more solanin. This can also be recognized by a very bitter taste.

An amount of 200 mg of solanine is harmful and a dose of 400 mg may even be fatal. This is equivalent to eating 10 kilos of potatoes.

green potatoSometimes it is wrongly thought that only raw potatoes are poisonous. However, this is not the case. A potato is raw as poisonous as cooked.

Potatoes are not eaten raw because otherwise, they are not digestible. You can then suffer from abdominal cramps, flatulence and diarrhea.

Because a sweet potato does not belong to the nightshade family, it is well tolerated by people who are sensitive to it.

 


The sweet potato can also be eaten raw in contrast to the regular potato.


Nutritious sweet potato versus regular potatoes

Nice all those facts about sweet potatoes, but what you are really curious about is why you should swap your familiar sweet potato versus normal potatopotatoes for sweet potatoes.

To make the comparison with regular potatoes easier, I have put them together in the table below.

I started from peeled (sweet) potatoes that are cooked without salt. If they are raw, fried or fried, the nutritional value will be different.

Sweet potato versus regular potato (cooked)
Nutritional value Sweet potato. / 100 gr. Ordinary potato. / 100 gr.
Energy 76 kcal 86kcal
Fat 0 grams 0 grams
Of which saturated 0 grams 0 grams
Carbohydrates 18 grams 20 grams
Of which sugars 6 grams 1 gram
Of which fibers 3 grams 2 grams
Proteins 1 gram 2 grams

 

fried-sweet-potatoOn some sites, they give tables with very different values. For example, I have seen tables where, for example, baked sweet potatoes are compared with cooked ordinary potatoes. Then you get a weird comparison.

The processing has a considerable influence on the final nutritional value.

By boiling the potato absorbs moisture, as a result of which it increases in weight.

For example, a cooked sweet potato contains 18 grams of carbohydrates per 100 grams, while it contains 21 grams of carbohydrates per 100 grams when baked.

 

Carbohydrates in sweet potato

As you can see from the table above, the sweet potato has slightly fewer calories and carbohydrates and gives you more fiber.

boiled-sweet-potatoAlthough the amount of carbohydrates does not matter whether you eat a sweet potato (18 grams) or ordinary potatoes (20 grams), there is an important difference.

The difference is the way your body processes the carbohydrates. The carbohydrates of sweet potatoes will digest your body less quickly than the carbohydrates from regular potatoes.

The carbohydrates of sweet potato consist for 53% of complex carbohydrates. Your body will first have to digest it into simple carbohydrates before the blood can absorb the glucose.

glucose-after-eating-carbohydratesThis ensures that the blood glucose rises less high. The advantage of this is that your body needs less insulin. The more insulin is made, the sooner your body will be inclined to store fat.

32% of carbohydrates from sweet potato are simple carbohydrates. These allow the blood glucose to rise quickly. Thanks to the dietary fiber, this effect is damped.

In order to be able to determine how quickly food increases blood glucose, the glycemic index (GI) is sometimes used. The higher this value, the faster it will cause the blood sugar to rise.


The GI of boiled sweet potato is 46. That is a lot lower than the GI of ordinary boiled potato, which is 78.


In my opinion, the ‘superfood’ label for sweet potato is a bit exaggerated. They may be better than regular potatoes but they always contain a lot of carbohydrates.

Sweet potato in diabetes

Diabetes type 2For this reason, people with diabetes 2 are advised to eat sweet potatoes instead of regular potatoes. The sweet potatoes let the blood glucose rise less quickly and less.

This does not change the fact that sweet potato is still a very carbohydrate-rich food.

Attention will, therefore, have to be paid to the portion of large, sweet potatoes that have a major influence on blood glucose!


But if you have to choose between regular potatoes or sweet, you can go for the sweet.


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Sweet potato with weight loss

sweet potato saladEven if you want to lose weight, sweet potatoes are preferred to regular potatoes.

They contain slightly fewer carbohydrates, which are also absorbed more slowly by the blood (in the form of glucose).

The slower release of glucose prevents a peak in insulin production.

If there is a lot of insulin in the blood, the body will store fat. This makes it difficult to burn fat.

Sweet potato fries

Sweet potato friesTonight sweet potato fries then? Well, that may not be such a good idea (sorry).

The way in which you prepare sweet potato (and regular potato) has a big influence on the starch.

If your sweet potato frying or baking, then depending on the cooking time, the GI take up to 94!

That is almost as high as the GI of pure glucose (GI = 100). This will cause the blood glucose to rise very quickly.

That’s why it’s better not to fry or bake your sweet potato if you have diabetes or if you’re on a diet to lose weight.


If you have lots of sports and healthy then it does not hurt much if you will occasionally sweet potato fries, assuming you use a healthy oil such as coconut oil.


Vitamins in sweet potato

Compared to regular potato, sweet potato excels with vitamin A and beta-carotene See the table below.

Sweet potato versus regular potato (cooked)
Vitamins Sweet potato / 100 gr. Ordinary potato / 100 gr.
Vitamin A 15741 IU (315% ADH) 3 IU (0%)
Beta-carotene 9,44 mg 0 mg
Vitamin B1 0,1 mg (4% ADH) 0,1 mg (4% ADH)
Vitamin B2 0,05 mg (3% ADH) 0,01 mg (1% ADH)
Vitamin B3 0,5 mg (3% ADH) 1,3 mg (7% ADH)
Vitamin B6 0,2 mg (8% ADH) 0,3 mg (13% ADH)
Folic acid (Vitamin B11) 6 mcg (1% ADH) 9 mcg (2% ADH)
Vitamin C 12,8 mg (21% ADH) 7,4 mg (12% ADH)
Vitamin E 0,9 mg (5% ADH) 0 mg (0% ADH)
Vitamin K 2,1 mcg (3% ADH) 2,1 mcg (3% ADH)
Betaine (TMG) 0 mg 0,2 mg
Choline 10,8 mg 13,2 mg

Vitamin A is important for children in growth and is involved in the resistance, vision and health of the gums and skin.


If you eat normal and varied, you do not have to be afraid of a vitamin A deficiency.


carrots-sweet-potatoSweet potato is rich in beta-carotene. Beta-carotene provides the orange color of sweet potato and, for example, gives carrots their orange color.

This bioactive substance has a function as pro-vitamin A and possibly as an antioxidant.

The liver stores beta-carotene and releases it, if necessary, for the production of vitamin A.

Minerals in sweet potato

Sweet potato and regular potato do not differ much when it comes to minerals. All minerals and trace elements found in sweet potatoes are also found in regular potatoes.

Sweet potato versus regular potato (cooked).

Sweet potato versus regular potato (cooked)
Minerals Sweet potato / 100 gr. Ordinary potato / 100 gr.
Calcium 27 mg (3% ADH) 8 mg (1% ADH)
Magnesium 18 mg (5% ADH) 20 mg (5% ADH)
Potassium 230 mg (7% ADH) 328 mg (9% ADH)
Phosphorus 32 mg (3% ADH) 40 mg (4% ADH)
Sodium 27 mg (1% ADH) 5 mg (0% ADH)
Iron 0,7 mg (4% ADH) 0,3 mg (2% ADH)
Manganese 0,3 mg (13% ADH) 0,1 mg (7% ADH)
Zinc 0,2 mg (1% ADH) 0,3 mg (2% ADH)
Copper 0,1 mg (5% ADH) 0,2 mg (9% ADH)
Selenium 0,2 mcg (0% ADH) 0,3 mcg (0% ADH)

Health benefits of sweet potato

Health benefits of sweet potatoIt is clear that a vegetable such as a sweet potato is good for health thanks to the many vitamins and minerals.

For example, it contains a lot of vitamin C that is generally known to be good for resistance.

One portion is already good for 40% to 50% of your daily vitamin C needs.


I am not going to explain here all individual sweet potato vitamins and minerals as health benefits. These vitamins and minerals come in more vegetables and if you eat varied you do not have to worry that you will get a shortage of one of these.


Sweet potatoes have a number of health benefits that stand out, these can be found in the infographic below. The health benefits are explained in more detail under the infographic.

White Potatoes vs. Sweet Potatoes

Health benefit # 1: good sources of fiber

digestionThat fiber is important for your health you probably already knew.

Most guidelines assume 14 grams of fiber for every 1000 kcal you eat. This means that the average man has to eat 38 grams and the average woman 25 grams of fiber per day.

Cooked sweet potatoes give 3 grams of fiber per 100 grams. Per portion, this amounts to about 6 to 7.5 grams of fiber.

Sweet potatoes contain both soluble (15 to 23%) and insoluble (77 to 85%) fibers.

The soluble fibers in sweet potato are pectin (a polysaccharide) which has the property of forming a gel with sugar. This gel prevents sugars from being absorbed quickly by the blood.

Soluble fibers also increase the feeling of satiety, so you eat less.

The insoluble fibers are good for the health of the intestines and act as prebiotics.

Health Benefit # 2: Good sources of antioxidants

Antioxidants are bioactive substances that capture free radicals. Free radicals can damage the cells and tissue, which in the long run will increase your chances of cancer and cardiovascular diseases.

antioxidants

Antioxidants in sweet potato are beta-carotene, chlorogenic acid, esculetine, scopoletin and umbelliferone.

Purple sweet potatoIn purple sweet potato is also the antioxidant anthocyanin and higher concentrations of previously mentioned antioxidants.

Purple sweet potato powder is also available. This extract contains a high concentration of anthocyanins.

The darker the color of a vegetable or fruit, the more antioxidants it will contain (generally).

Diets that are rich in antioxidants, such as carotenoids, are associated with a lower risk of stomach and breast cancer.

Health benefit # 3: helps prevent bad eyes

vitamin-AVitamin A deficiency can cause permanent damage to the eyes which can even cause blindness. In sweet potato is so much vitamin A that you have all your daily recommended amount with a few bites.

Vitamin A also plays a role in protecting the skin from harmful influences of UV radiation and resistance to pathogens.

In the Netherlands, vitamin A deficiency is not because we have enough and varied food here.

But in developing countries a vitamin A deficiency is a serious and serious health problem, especially among children and pregnant women.

Vitamin A also occurs in animal products such as liver, meat, fish, egg and dairy. It is also added to margarines and baking and frying products. The body can also make it from beta-carotene.

If you use vitamin A supplements while you also regularly eat foods rich in vitamin A, you run the risk of getting vitamin A poisoning. Which gives all kinds of annoying symptoms such as headaches and fatigue.


Vitamin A is a fat-soluble vitamin. By eating a sweet potato in combination with a little fat, the vitamins are better absorbed. A tablespoon of olive oil is enough.


Health benefit # 4: slow carbohydrates

sweet-potato asparagusYou eat sweet potatoes as a carbohydrate source, for example instead of potato, rice or pasta. They have a health benefit compared to these traditional carbohydrate sources; the carbohydrates are converted to glucose less quickly.

All the sugars and carbohydrates you eat are broken down into glucose, after which the blood can absorb this. To take the glucose out of the blood, your pancreas makes insulin.

The insulin acts as a kind of key on your cells and opens the ‘doors’ of the cells so that they can absorb the glucose from the blood.

Your pancreas needs to make more insulin as there is more glucose in the blood.


If the insulin levels are high, the body will store fat and hold it. This allows you to arrive and it becomes difficult to burn fat. Insulin is therefore also called the fat hormone.


sweet-potato broccoliFor our health, it is therefore important that the insulin values do not rise too high after the meal. Eating the complex carbohydrates that contain sweet potatoes helps.

Because it takes a lot of time for your body to break down the complex carbohydrates into glucose, there is a more gradual release of glucose to the blood. As a result, less insulin is needed.

You can eat, cook or steam sweet potato raw to take advantage of the slow carbohydrates.

As soon as you bake or deep-fry sweet potatoes, the chemical structure will change, so that the carbohydrates will be absorbed much faster by the blood. It is therefore best to cook or steam them.

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Sweet potato recipes

Eat something nice with sweet potato tonight? This vegetable is so versatile that you can use it as a starter, main course and dessert. Hopefully, I can inspire you with the recipes below.


You can choose to leave the peel while preparing a sweet potato. This is where most nutrients occur. You have to wash the sweet potato well and remove any hard or bad pieces.


Recipe # 1: appetizer – spicy sweet potato carrot soup

Sweet potato soupThis soup is a true beta carotene bomb by the use of sweet potatoes and carrots that are both rich in this.

The olive oil in the soup provides your daily dose of healthy fatty acids and that the vitamins can be properly absorbed by the body.

The curry spices provide a delicious spicy taste. As a variation on this, you can also use turmeric, which is also very tasty and you then benefit from the many health benefits of turmeric.

Ingredients:

  • 3 sweet potatoes
  • 2 large roots
  • 2 shallots
  • 2 cloves of garlic
  • 3 tablespoons of extra virgin olive oil
  • 1 chicken or vegetable stock cubes
  • 1 teaspoon freshly grated ginger
  • 2 teaspoons of curry powder
  • Salt and black pepper to taste

Preparation:

  1. Peel the sweet potatoes and the roots with a peeler. Cut them into cubes of about an inch.
  2. Peel the shallots and cut them into coarse pieces.
  3. Cut the garlic finely or use a garlic press.
  4. Heat the oil in a pan over a medium heat. Add the shallots and garlic and fry for 3 minutes.
  5. Then add the sweet potato, wrestle, ginger and curry powder. Bake this for 2 minutes while stirring constantly.
  6. Add 750 ml of water and the bouillon cube. Stir in everything so that the block can dissolve. Then put the lid on the pan and simmer for 20 minutes on low heat.
  7. Add salt and black ground pepper to taste.
  8. Puree everything nicely smooth with a hand blender.

Variation tips:

To make the soup creamier, use less water and add a can of coconut milk when mashing. You can also put a tablespoon of yogurt or cream in each dish when serving.

To make the soup a little fresher you can squeeze the juice of half a lime over the pan with soup. It is also nice to garnish the soup with a handful of freshly cut coriander on it.

Recipe # 2: main course: vegetarian sweet potato curry

For curry lovers, we have this super healthy variant.

sweet potato curry

 

There is no meat in this curry, but you do not have to worry about proteins, that’s what the chickpeas look like. These contain no less than 19 grams of protein per 100 grams.

You can serve this curry with (silver) rice or with quinoa to make it extra healthy.

Ingredients:

  • 1 big sweet potato
  • 1 can of chickpeas of 400 grams
  • 1 can of tomato cubes of 400 grams
  • 1 can of coconut milk (400 ml)
  • 1 yellow onion
  • 1 red chili pepper
  • 1 beef tomato
  • 3 cloves of garlic
  • 1 teaspoon finely chopped fresh ginger
  • 50 grams of finely chopped fresh coriander
  • 1 tablespoon of coconut oil
  • ½ teaspoon of cinnamon powder
  • ½ teaspoon of turmeric powder
  • ½ tsp coriander seed
  • ½ teaspoon ground cumin seed
  • ½ teaspoon of ground cloves
  • Salt to taste

Preparation:

  1. Cut the onion finely into a large pan and fry them for a few minutes in the coconut oil.
  2. In the meantime, finely chop the garlic and chili pepper.
  3. Add the garlic and chili to the onions and all spices except for the fresh coriander. Leave everything on a low heat for a few minutes while stirring, so that all flavors are released.
  4. Meanwhile, peel the sweet potato and cut into cubes of about an inch. Also, cut the meat tomato into cubes.
  5. Open the can of chickpeas and let them drain and add them in the pan. Add the tomato cube from the can, the beef tomato, the coconut milk and the sweet potato cubes.
  6. Lower the heat and put a lid on the pan. Let everything simmer for 30 to 45 minutes so that the flavors can be absorbed. Stir everything on occasionally. Halfway through you add the salt and you can taste if you have used enough herbs.
  7. Stir in the freshly cut coriander at the last minute.
  8. Serve the curry with (silver fleece) rice or quinoa

Recipe # 3: dessert: sweet potato brownies

Brownies are a real treat, as desserts or as a snack. It is only too bad that they are made from large quantities of butter, flour and sugar. Lots of calories and refined carbohydrates.

This sweet potato variety is less caloric than traditional brownies. Thanks to the use of avocado, these contain healthy fatty acids and the eggs provide healthy proteins.

brownies

Now you might wonder if the brownies will not taste like vegetables through the sweet potatoes or have a weird structure?

The opposite is true. The sweet potatoes are perfectly suited to give these brownies the structure that looks like those of ordinary brownies and they are licking your fingers.

The sugar has been replaced by honey and applesauce which is better than refined granulated sugar.

Ingredients:

  • 1 sweet potato
  • 1 avocado
  • 4 eggs
  • 100 ml apple sauce
  • 80 ml of honey
  • 30 grams of coconut flour
  • 125 grams of cocoa powder
  • 1 teaspoon of vanilla extract
  • 1 teaspoon baking powder
  • 2 tablespoons of arrowroot powder
  • 2 tablespoons of coconut oil
  • ½ teaspoon of salt

Preparation:

  1. Peel the sweet potato and cut into cubes of about an inch.
  2. Boil the sweet potato for 20 minutes and drain the water.
  3. Stamp the sweet potato with a puree damper.
  4. Preheat the oven to 190 degrees Celsius.
  5. Smear an oven dish with coconut oil so that you can easily remove the brownie.
  6. Peel the avocado and cut it into pieces.
  7. Put the sweet potato puree, avocado, honey, apple sauce and vanilla in a large bowl and stir well with a fork or use a powerful food processor. Once you have a beautiful whole, add the cocoa powder and stir well.
  8. Then add the eggs, 1 for 1.
  9. In a separate dish, you stir together the coconut flour, the arrowroot, baking powder and salt. Then add this to the large dish and mix all the ingredients well.
  10. Put the whole in the baking dish and bake for 30 minutes until the brownie has a nice brown crust.

Enjoy!

 

Tips

Avoid buying sweet potatoes with soft skin or wrinkles, cracks, or soft spots. Store in a cool, dry place for up to 3 to 5 weeks.

Roast sweet potatoes to bring out their natural flavor. There is no need to add in marshmallow topping or loads of butter; sweet potatoes have a naturally sweet and creamy taste that can be enjoyed all on its own. To add a little spice without extra calories, try sprinkling on cinnamon, cumin or curry powder.

The fastest way to prepare a sweet potato is in the microwave. Prick the potato with a fork, wrap in a paper towel, and then microwave on high until soft. Make sure it is cool for several minutes, and then drizzle with olive oil or top with fat-free plain Greek yogurt.

Try adding roasted sweet potatoes and pecans to a salad and top with balsamic vinegar. You can also try adding sweet potato to pancakes or hash browns.

In short, focus on nutrition if you want to lose weight!

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7 Consequences of Added Sugar + 6 Types Explained

effects sugar body

7 Consequences of Added Sugar + 6 Types Explained

 

Sugar is a natural ingredient that has been part of our diet for thousands of years.

Sugars are naturally present in foods (such as fruit, vegetables and milk), while refined sugar is manufactured and deliberately added to foods. As a result, more and more people get too much sugar.

Sugars are carbohydrates that deliver energy to the body. The most common sugar in the body is glucose, which your brain, organs and muscles need to function properly.

The body makes no distinction between the different types of sugar and breaks them down in exactly the same way.

What you will discover in this article is:

  • The most important functional properties of sugar in foods
  • The health effects of sugar on your body
  • How many grams of sugar is the maximum recommended by the World Health Organization (WHO) to eat per day
  • 6 practical tips that can help you reduce sugar
  • And much, much more …

What is sugar?

Sugar is a carbohydrate that occurs naturally in plants, but is mainly extracted from sugar cane and sugar beet. It is used to make food and drinks taste sweet. Sugar is also the general term for all disaccharides and monosaccharides.

Eat a teaspoon of sugar and immediately recognize that intense sweet taste in your mouth. It is that sweet white powder that is inextricably linked to almost everything we eat.

At every birthday or holiday, we are confronted with it in large quantities.

There are different types of sugar derived from different sources.

eat sugar freeSome foods contain simple sugars. Simple sugars do not have to be broken down during digestion. Simple sugars are called monosaccharides and include glucose (also known as dextrose), fructose and galactose.

Glucose and galactose are easily absorbed, but some people have difficulty taking fructose if it is not accompanied by glucose or galactose.

Sucrose, popularly called table sugar or granulated sugar, is a disaccharide of glucose and fructose. Other disaccharides include maltose from malted cereals and lactose from milk. Longer chains of sugars are called oligosaccharides or polysaccharides.

Some other chemicals, such as glycerol, may also have a sweet taste, but are not classified as sugars.


In summary: We can roughly classify sugar into natural sugars (naturally occurring sugars such as lactose in milk) and refined sugars, including table sugar (sucrose) and concentrated sources of fruit juice.

Virtually all fibers, vitamins and minerals have been removed from refined sugars. Eating too many refined carbohydrates and added sugars can eventually lead to overweight and other health problems.


What is the function of sugar in foods?

Sugar has a number of properties that uniquely contribute to the appearance, texture and shelf life of food.

That is why it is an important ingredient in both the food we make at home and pre-manufactured food in the supermarket.

Apart from giving sweetening power, sugar has many more functional roles in our food.


Without sugar, for example, the jam would quickly spoil and bread lose its freshness and dry out. All these functional properties of sugar are not always well known and are sometimes even forgotten.


The most important functional properties of sugar are shown below (source):

Improvement of taste

Sweetness improves the taste of many foods. Besides sweetness, there are three other basic flavors: salt, sour and bitter. The sweetness of sugar is often used to balance and improve the basic flavors.

Filler and structure

Sugar contributes to the texture and color of food, such as in meringue and cookies. This is of great importance in most baking applications. Sugar also prevents baked goods from becoming dry or old and preserves the color of frozen fruit and jelly.

Caramelization

Caramelisation is important for the formation of color in various food products and can not happen without the addition of sugar.

This process occurs when sugar is heated to a certain temperature. It is used in a wide range of products, including sauces, sweets, bread, jam and dessert wine.

Preservatives

Sugar can be said to have a preserving effect, although sugar is not counted among the preservatives. Sugar helps to prevent or delay the growth of bacteria, fungi and yeast in canned and glass preserves.

Fermentation

Fermentation is a process whereby micro-organisms generate energy in the absence of oxygen by oxidizing carbohydrates, such as sugar.

Sugar helps in the fermentation of common food and beverage products, including yogurt, vinegar, sour cream, wine, beer, bread, cheese and sauerkraut.

The different types of sugar names

It is surprising how many foods do not have the word sugar on their packaging.

Does this mean that there are no added sugars in the food product?

Unfortunately not. The reason for this is that foods often contain hidden sugars that are mentioned on the label under alternative names (sugar names).

Only when we realize how many foods have been added sugars can we do our best to avoid them.

In the supermarket, we are completely tempted with sugar. Sugar is added to more than half (56%) of the food products in the supermarket, according to a Foodwatch sample of 651 products from the largest supermarket chains in Western Europe.

It is in the foods we give to our children as a snack. In fact, we even use it as a reward for good behavior. Children generally have a sweeter taste than adults, which only makes the urge for something tasty sweetness stronger.

How does the body absorb sugar?

How does the body absorb sugarWhen we eat sugar, enzymes in the small intestine break down into glucose. This glucose is then released into the bloodstream, where it is transported to tissue cells in our muscles and organs. There it is converted into energy.

Beta cells in the pancreas constantly monitor the amount of glucose in the bloodstream and release free insulin to control this.

Too much glucose and your body send a distress signal to your pancreas to produce insulin.

This means that if you consume more sugar than your body needs, it can be stored for later to keep the blood sugar level constant.

If your body stops producing enough insulin or your cells become resistant to it (insulin resistance), this can lead to diabetes, causing your blood sugar level to rise to a dangerous level.

Having too little glucose is not good either because you deprive the biological processes in your body of energy.

How much sugar can you eat per day?

sugar jar and spoon

It is difficult to give up sugar once you are used to it.

If you use sweets every day, it is still a big challenge to stop. In addition, sugar has some unique characteristics that make it difficult to suppress the sense of sweetness.

That eating a lot of added sugars is unhealthy for you may be clear by now. But how much sugar is too much? Is there a ‘safe amount of sugar’ that you can eat per day?

Can not eat a little bit of sugar every day or should you avoid it as much as possible?

Of course, you can eat something from sugar every day.

Avoiding sugar altogether is also not possible. It occurs naturally in fruits and vegetables, among other things. Avoiding that would be unhealthy.

In this article, you will discover how many grams of sugar you can eat per day from the World Health Organization (WHO)

Make at least always distinguish between natural sugars and added sugars. The consumption of added sugars, which are added to foods, you want to limit as much as possible.

When losing weight and improving your health is your main goal, it is wise not to eat processed foods that contain added sugars.

6 tips to eat less sugar

Avoid sugarsThe intention to reduce sugar is a good start, but decisively reducing sugar requires dedication and perseverance.

Unfortunately, there is no easy way to give up sugar. Sugar-free food does not exist. But it can be a little less.

An uncontrollable strong urge to eat sweet food, despite not wanting is a big warning sign!

Lifestyle factors such as exercise, sleep and stress all play an important role in your health. They can also have a big influence on the food choices you make.

That’s why I have some practical tips here that can help you reduce sugar:

Tip # 1: Start with simple changes

Do you want to reduce sugar? Start slowly and learn how to make changes in your diet by simply avoiding added sugars and processed carbohydrates.

Strive for improvement, not for perfection. The latter can lead to an unhealthy nutritional disorder.

Tip # 2: Avoid high-sugar foods

The next time you go to the supermarket, check the labels carefully and do not buy anything that contains a lot of added sugars. Go for foods with less refined sugars.

Tip # 3: Go for healthy and nutritious food

Eat nutritious foods with sufficient nutrients that give you a feeling of fullness.

Stay away from the vending machine but opt for healthy snacks at work.

Fruits and vegetables contain naturally occurring sugars. However, they are not a problem because they do not affect blood sugar levels in the same way as added sugars.

Tip # 4: Do not be afraid of healthy fats

A high sugar intake stimulates the appetite.

coupled with increased appetite and weight gain. It has been shown that eating more proteins and fats has the opposite effect, so you have less appetite for food.

For many people, eating enough healthy fats and proteins helps to reduce their urge for sweets (source).

It has been proven that proteins and fats do a lot for your satiety. If you feel full, you are less likely to feel uncontrollable in sweets. A study even shows that increasing your protein in your diet by 25% reduces the appetite by 60% (source).

In order to contain the cravings in sugar, you need to bring in more protein and high-fat food, such as meat, fish, eggs, whole dairy products, avocados and nuts.

Tip # 5: Cook more often for yourself

Old-fashioned nice cozy cooking for yourself and/or the family is getting less and less done. In the sixties, almost all our meals were prepared in-house. We have done so much less in recent decades.

Eating outside the door has the disadvantage that we have no control over the ingredients that are used in the kitchen. When we cook at home, we determine whether and how much sugar we add. We do not know this in a restaurant.

Cooking at home and deciding for yourself what kind of dinner you will make does not have to be difficult at all: ask what your partner wants. Or take the turn over responsibility for dinner if the situation allows it.

Tip # 6: Sleep well enough

This tip may sound strange to this article about sugar, but adequate sleep is very important to make healthy choices and avoid high-sugar foods.

Try to provide at least 7 hours of sleep per night. Studies show that sleep deprivation creates a hormonal imbalance. In other words, the less you sleep, the greater the chance that your body longs for sweets.

Meditate for a better sleep time!   

What are the health effects of sugar?

heart and vascular diseasePeople often take a rigorous decision to reduce (added) sugar if they get health problems.

However, when they see the number of food products that contain added sugars, they feel overwhelmed and motivation often disappears like snow in the sun.

It is well known that sugar can cause weight gain and diabetes. But the actual extent of the damage that causes sugar is less known.

So, for some more motivation to reduce sugar, let’s see which health problems can cause excessive sugar consumption:

What does sugar eat with your heart?

For a long time, doctors have blamed saturated fat for the increase in cardiovascular disease.

But there is increasing evidence that added sugar (and not only fat) is one of the main causes of cardiovascular disease.

A 2013 study showed that sugar can actually influence the pump mechanism of your heart and increase the risk of heart failure.

It also appears that people who get more than 10% of their daily calorie requirement from added sugars are 30% more likely to die due to heart disease.


People who get more than 25% of their calories from added sugars triple the risk (source). This relationship continues as the intake of sugar increases: an increased sugar intake leads to a higher risk of heart disease.


It is therefore not surprising that many observational studies find strong statistical links between excessive sugar use and the risk of heart disease.

What does sugar eat with your weight?

You probably already know that eating too many calories – from whatever source – will lead to fat storage if they are not burned.

But do you also know that fast sugars lead to overweight much faster?

Excessive sugar use increases blood sugar levels, causes stress for the liver and worsens metabolism in your body.

A high blood sugar level is inevitable with refined sugar (especially in liquid version). So if you drink soft drinks, for example, your blood sugar level will rise faster than if you eat a piece of peopled bread.

As a result, refined sugars can play a role in the development of weight gain and excess weight. The more you gain weight, the less sensitive your body becomes to insulin.


Long-term increased blood sugar levels and insulin levels are risk factors for almost every chronic disease.


Abnormally high blood sugar levels are associated with an increased risk of Alzheimer’s disease, various types of cancer, type 2 diabetes and cardiovascular disease.

In addition, recent studies show that replacement of saturated fat in the diet with refined carbohydrates leads to adverse health effects.

Most sugar-rich products hardly contain nutrients and dietary fiber. Fibers slow the digestion and absorption of sugar and ensure that blood sugar levels remain stable.

We clearly see that excessive sugar intake and overweight are related to children.

In the UK, 67% of men and 57% of women are either overweight or obese. More than a quarter of children are also overweight or obese – 26% of boys and 29% of girls.

Many obese children have fat accumulation around the abdomen. A cause of this health problem may be the increase in beverages that are loaded with fructose.

A 2010 study in children showed that excessive fructose intake (no glucose intake) caused visceral fat cells to mature – which formed the stage for a large stomach and an even greater future risk of heart disease and type 2 diabetes.

One of the most important things you can do to get rid of body weight is to reduce significantly with sugar consumption.

What does sugar eat with your liver?

sugar do with your liver the same as alcoholsRefined sugars contain a lot of fructose, which can overload the liver.

Before sugar from the digestive tract enters the bloodstream, it is broken down into two simple sugars: glucose and fructose.

Glucose can be found in every living cell on earth. We get it out of food, but our body also makes it itself.

Fructose is different, our body does not produce it on its own. The liver must convert fructose into glucose to use it as energy.

A little bit of fructose (like fruit) can not hurt. In this case, the fructose is converted to glycogen and stored in the liver until we need it.

However, the storage of glycogen in the liver is limited. When the liver is full of glycogen, it overloads the liver and fructose is converted into fat.

When large quantities of sugar are eaten repeatedly, this can lead to liver fattening and other serious health problems.

Several studies show that people with fatty liver consume up to 2-3 times as much fructose as the average person.

It differs per person to what extent this leads to health risks. People who are healthy and active can tolerate more sugar than people who are inactive and follow an unhealthy, high-calorie diet.

But even if you do not suffer from overweight, fructose can be dangerous for your liver.


A 2013 study found that monkeys suffered liver damage due to fructose, even though they were at a normal weight and did not eat extra calories (source).


What does eating sugar with your teeth?

sugar and teethThe dentist hammered on every visit: do not eat too many sugar-rich products because sugar is bad for your teeth.

And this advice is given for a good reason: sugar is bad for the teeth because it is a food source for harmful bacteria in the mouth (source).

Sugar contains a lot of empty calories, without essential nutrients. Sugar causes tooth decay because it provides easily digestible energy.

Stimulating saliva production can help keep your teeth healthy. Saliva naturally washes your teeth.

Chewing sugar-free chewing gum and incorporating fibrous fruit and vegetables into your diet are good ways to produce more saliva.

Cheese, yogurt and other dairy products also contain calcium and phosphates to strengthen the teeth and are much better choices for snacks than sugary or starchy delicacies.

In addition, green and black teas contain substances that help to suppress harmful oral bacteria.

So something as simple as drinking a few cups of tea a day can help you maintain a healthy balance in your mouth.

What does sugar eat with your body?

obese boyWhat we eat every day can greatly affect our health in the future, even if we improve our eating habits.

A diet with a lot of sugar causes many health problems that shorten your life expectancy by a few years. The culprits are overweight, diabetes, and heart disease.

Added sugars in processed food products are the main culprit.

Professor Cynthia Kenyon, American molecular biologist and praised for her research into aging, has discovered that carbohydrates (which include sugars) have a direct impact on the genes that determine the aging process and the lifespan.

In an interview with the University of California San Francisco (UCSF), Professor Cynthia Kenyon said: “I think that a high-carbohydrate diet (which produces a lot of insulin) is not good for you (source). ”

To reduce the risk of lifestyle diseases and premature death, it is important that you get fewer sugars. The easiest way to do this is to avoid processed foods and sweetened beverages.

The problem is that sugar has more than 60 different names, so most people are not even aware of how much sugar they eat every day.

A 2013 study concluded that worldwide 180,000 deaths can be attributed to the consumption of sugar-rich drinks. The number of people who die each year is the result of chronic diseases, diabetes, heart disease and cancer due to excessive sugar consumption (source).

What does sugar eat with your skin?

Do you think that added sugars have no effect on your skin? Then I must, unfortunately, disappoint you.

Researchers have discovered over the years that too much sugar in the bloodstream can accelerate a process called ‘glycation’ that in turn ages the skin.

When you eat food, the body breaks down carbohydrates into sugars such as glucose and fructose. These sugars are used to provide your body with energy.

When we consume too much sugar, these sugars may react abnormally with proteins and fats. They then produce harmful molecules that are also called Advanced Glycation End Products (AGEs). We call this process glycation.

The more AGEs we have in our body, the sooner we grow old. AGEs also play a role in the development of diabetes, chronic renal failure, atherosclerosis and Alzheimer’s disease (source).

What does sugar do with inflammation?

chronic inflammationsResearchers think that constantly increasing insulin levels (as a result of excessive sugar eating and drinking) can contribute to chronic inflammation.

Inflammation creates free radicals. Free radicals seek stability by stealing electrons from other stable molecules, allowing a chain reaction of free radicals that cause damage to body cells, proteins and DNA.

The immune system plays an important role in good health. The risk of infections, inflammations and even cancer increases as our immune system weakens and weakens due to aging and other processes.

Every second of our lives, our cells are attacked by particles that we call free radicals. Normally antioxidants protect us from free radicals and the damage caused by free radicals is repaired without many consequences.

An excess of free radicals in the body can increase the risk of various diseases, including cancer.

What about natural sugars?

Do natural sugars (such as honey, cane sugar, palm sugar, coconut sugar, maple syrup or agave syrup) have a lesser effect sugar beeton the body?

To answer that question we must first have a clear idea of what natural sugars are.

Natural sugars (fruit sugars) are sugars that occur naturally in foods.

Lactose, for example, is a natural milk sugar and fructose is a sugar that occurs in fruit. Other types of natural sugars are: maple syrup, agave syrup, honey, coconut blossom sugar, etc.

Refined (added) sugar is the result of a purification process in which the juice from sugar beets is stripped of all vitamins and minerals. What remains is white, pure sugar that we recognize as table sugar or pure sucrose.

Sources of natural sugars (such as fruit) are considered healthier than refined sugars because they also contain fiber, minerals, vitamins and anti-oxidants. As a result, fruit sugars are absorbed much more slowly in the blood, which means that the blood sugar level remains stable.

Original sugar cane has a sugar concentration of 10-15% and the rest consists of water, fibers, enzymes, vitamins and minerals. Refined (added) sugar consists of 99.5% sucrose and 0.5% water (source).

Are artificial sweeteners an alternative to sugar?

artificial sweetenersMany people try to get less sugar nowadays. Maybe you are also looking for alternatives.

Artificial sweeteners are sweet-tasting, non-caloric food additives that are of synthetic origin.

They have a sweetening power that is many times stronger than sugar and can, therefore, be used in small quantities in food and beverages.

Although ‘natural flavors’ certainly sound better than ‘artificial flavors’, they are not really that different. For example, many people use them for sweetening coffee or as a replacement for sugar in soft drinks.

Artificial sweeteners undergo a safety assessment before they can be used in foods.

Various artificial sweeteners have been approved for consumer use, including acesulfame-K, aspartame, saccharin, sucralose and steviol glycosides.

There is increasing evidence that artificial sweeteners may not be as beneficial as we always thought.

The evidence of artificial sweeteners for a role in the prevention of weight gain is mixed, although the conclusions of many studies seem to be influenced by the source of funding.


A meta-analysis of 37 studies shows that in the long term the consumption of artificial sweeteners can be seen as a risk factor for the development of the metabolic syndrome (a collection of disorders that increase the risk of diabetes and cardiovascular diseases among others).


There is also evidence that artificial sweeteners can have a negative influence on the gut microbiome (gut flora) and glucose tolerance.


Recent research has investigated the influence of commonly used sweeteners on the human intestinal flora. In this study, Israeli, Singaporean and Italian researchers examined the effects of six FDA-approved artificial sweeteners: aspartame, sucralose, saccharin, neotame, advantame and acesulfame-K, as well as 10 sports supplements containing these sweeteners (source).

Scientists have used modified E. coli bacteria for the research. These bacteria light up when they come into contact with a toxin. E.coli bacteria are ‘good’ bacteria that are naturally found in small quantities in the intestine. Then the artificial sweeteners were introduced to the modified E. coli bacteria.

What turned out? The researchers discovered that intestinal bacteria showed a toxic reaction when exposed to the sweeteners in concentrations of only 1 milligram per milliliter.


With more than 400 species of these bacteria in our intestines, our health depends on maintaining a healthy balance between good and harmful intestinal bacteria. More than 70% of the immune cells of our body are in our intestines.

You do not have to have a medical background to understand that good intestinal health is indispensable for a healthy immune system.

When the gut microbiome is affected, it may not work as well, which in the long run can lead to chronic health conditions such as liver disease, colon cancer and autoimmune diseases.

In theory, it could be that artificial sweeteners in your diet can affect your immune system or cause autoimmune diseases. That is what the medical world is increasingly concerned about.

Risks of sweeteners do not necessarily have to come to light because without us we can undermine our health or give effects in the long term. More research is needed in any case.

A final concern is that the use of artificial sweeteners does not cause people to change their personal taste preferences for sweetness. This can lead to your desire for sweet food no less. If you want to abstain from sugar, you do not want to desire a sweet taste.

A randomized controlled trial showed that drinking aspartame-sweetened drinks increased the appetite in young men compared to those who did not drink (source).


In summary: It is clear that we need to reduce the consumption of added sugars in our food. Artificial sweeteners are considered safe for consumption on the basis of what we now know and can be an alternative.


Conclusions

Shop shelves today are full of sugary food products that try to tempt us with beautiful packaging and screaming texts. Once a bite or a drink and we do not know how to keep a size.

Excessive amounts of sugar have various adverse effects on our body, and studies show that it can lead to everything from tooth decay to increase cardiovascular risk factors.

The real problem, however, is that we have been eating substantial amounts of these high-sugar foods as a regular part of our daily diet.

Although added sugars in the 20th century were a rare treat and caused few health problems, they are now present everywhere in our food. And overweight in children is becoming a bigger problem.

Why do many people still have such difficulty with allowing sugar-rich products?

From the first bite, sugar sends a signal to the brain and the reward system is activated. The most important chemical substance involved in this biological reward system is dopamine.

The problem with sugar and lots of junk food is that they can cause massive dopamine release. Much more than our brains have ever been exposed to food in nature.

For this reason, we can be very sensitive to eating and drinking sugars. The pleasure you have after eating a sweet treat makes it hard for many people to stop.


As part of a healthy diet, you should consume fewer foods and drinks that contain added sugars.

 

Many foods that contain added sugars also have a lot of calories and few healthy nutrients. Regular eating of these sugary foods can contribute to the development of overweight. Overweight can increase the risk of health problems, including cardiovascular disease, high blood pressure and type 2 diabetes.


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Top 15 Sports to Burn Calories

best exercises burn calories

Top 15 Sports to Burn Calories

 

15 Most & 15 Least Effective Sports to Burn Calories

Do you want to burn a lot of calories in a short time and thus lose weight? Super, then you find in this article the best sports to burn maximum calories.

I also discuss the worst sports to burn calories, so you also know immediately which sports have little impact.

What you will learn in this article:

  • Whether you should count calories
  • How calories you must burn to lose a kilogram of fat
  • What the afterburn effect is
  • Whether you better eat less or go to work out

We start with a few frequently asked questions about calories.

What you need to know about calories!

What is a calorie?

There is a lot of confusion on the internet about exactly what a calorie is, but the correct definition is:


1 (kilo) calorie is the amount of energy needed to raise the temperature of 1 (kilo) gram of pure water by 1 degree Celsius.


Note: If one is talking about calories, one usually refers to kilocalories (kcal).

How many calories is a kilogram of fat?

This is a frequently asked question. The short answer is approximately 7700 calories (kcal).

How many calories per day can you eat to lose weight?

That depends on your weight, height, age and gender. Here you can use the BMR calculator to calculate how many calories you can eat per day to lose weight.

Do you have to count calories?

Counting calories is half the story when losing weight. There are various reasons why calories can mislead you.

How the calorie burning calculations have come about

  • A weight of 70 kilograms has been assumed
  • It is assumed 30 minutes of training/exercising
  • The calory numbers come from this Harvard page, a reliable source
  • The number of calories has been rounded off for convenience
  • Some sports burn exactly as many calories as others so they actually share a place

Let’s start!

15 most effective sports to burn calories

# 1. HIIT – 500 kcal ± 100 kcal afterburn

hiit-workoutHIIT stands for high-intensity interval training. It is a way of exercising where you do exercises at high intensity alternating with moments of rest.

If you only count calories while exercising, you will burn fewer calories than a cycle at a good pace (> 32 km / h) or running (> 16 km / h), but then you do not take the afterburn effect into account.

The afterburn effect, officially called EPOC, means that you also burn extra calories after exercise. This is many times higher with a high intensity training such as a HIIT as opposed to a lower intensity training such as cycling or running.

It also appears that you burn up to 7 times more fat in 12 weeks with HIIT 20 times 3 times per week than 30 minutes cardio (source) 3 times per week. In short, a good argument for not being completely blind to burning on calories, because burning fat is the most important thing.

Below is an example of an HIIT, something that you can easily do at home.

# 2. Cycling (32 km / h) or running (16 km / h) – 615 kcal

cycling runningAs mentioned above, cycling or running has not won from HIIT. With cardio you probably burn a little more calories than with HIIT but you do not just have to watch the number.

It turns out that you burn up to 7 times more fat in 12 weeks with HIIT 20 times 3 times per week than 30 minutes cardio (source) 3 times per week.

The same study also showed that the HIIT participants had gained 1 kilo of muscle mass while the cardio group had lost 0.5 kilos. This is an important fact because with more muscle you get a more sexy figure.

And no, you are not immediately muscular when you are doing HIIT as a woman. You get a tight and beautiful body!

But are more arguments not to run if you want to lose weight. In an article, I give you 7 reasons why losing weight with running is worthless.

# 3. Flag football – 445 kcal

Flag FootballMaybe you did not expect him, but Flag football is the most intensive ball sport according to Harvard. That is also not surprising because:

  • You often throw the ball at each other quickly
  • The field is small, but that does not mean that you do not run a lot because you are constantly running to the other side
  • To throw the ball into the goal is often thrown hard with a big jump

Do you want to burn calories optimally with a team sport? Then Flag football is the best choice.

# 4. Swimming (front crawl or butterfly stroke) – 410 kcal

swimmingOne of the disadvantages of running is that you can quickly get injured because you catch a blow every day.

But fortunately, there are also other sports such as swimming (and of course cycling) with which you do not have this problem.

Especially if you swim fanatically with a front crawl or butterfly stroke you go over 400 kcal (per 30 minutes with a weight of 70 kilos).

 

# 5. Climbing – 410 kcal

This is my favorite sport of the row. I only do not do wall climbing, which often goes up to about 17 meters high.

On the other hand, I’m climbing on a wall up to 4.5 meters high without tools, also called bouldering.

I know that ‘without tools’ sounds scary, but there are thick mats on the floor. An accident is rare in the boulder gym.

See here a video where the explain bouldering:

# 6. Water polo – 370 kcal

Water polo actually shares the spot with rope jumping, squash and martial arts.

Because you practice the sport in water, water polo is obviously a heavy sport.

# 7. Jump rope – 370 kcal

Also, an effective way to lose pounds.

I also wrote an article about losing weight with jumping rope.

# 8. Squash – 370 kcal

Another sport in which people underestimate how much effort is required.

The room in which you play squash is often quite small but you need explosive power to be able to hit the ball again.

# 9. Martial arts – 370 kcal

For example, think about martial arts, judo, karate and (kick) boxing.

# 10. Hockey – 300 kcal

It is not for nothing that those hockey women look so good …

# 11. Skiing – 300 kcal

Not only does your calories burn with the sport itself, but also with weathering the cold.

# 12. Basketball – 300 kcal

People often underestimate basketball and think that you will burn more calories in football. Not so!

# 13. Tennis – 260 kcal

Although there are quite some breaks between the rallies, you still burn a lot of calories.

# 14. Football – 260 kcal

It’s a big flied that you have to cross from one side to the otherside

# 15. Inline skating – 260 kcal

Inline skating is for all ages and if you still have a dog, you might as well attract those skates.

Another tip!

For whatever reason you are going to exercise, it is also important that you enjoy it. Because having fun with sport means that you remain motivated, that you enjoy doing it.

Do you do an individual sport? Then create your own pleasure by setting up a nice music and finding a quiet place.

And if you are sensitive to it, reward yourself for something nice like a new outfit when you reach a goal. All small things, but if it helps to enjoy it, and to keep it, then it’s all a good thing!

15 least effective sports to burn calories

# 1. Pool billiard – 95 kcal

Every now and then lifting your cue and hit a ball, you will yield little burning.

# 2. Bowling – 110 kcal

Fun to do with friends or family, especially if you win but not worth it if you want to burn calories.

# 3. Frisbee – 110 kcal

Nice to do in the park where the dog runs behind the Frisbee, but that is also all that is said.

# 4. Curling – 150 kcal

Is also not a grease pot, I think the person who scoops the ground like a fool for the curl burns more calories.

# 5. Horse riding – 150 kcal

It strikes me that this sport ends so low, because for some people riding seems to be a bit like a horse, but at speed, it is heavier than you think.

# 6. Tai Chi – 150 kcal

#There are many types of Tai Chi, but the idea is that you perform fighting movements at slow speed.

# 7. Volleyball – 150 kcal

I had expected this higher, but I think it is because you have quite a few breaks in this sport and that you do not always get the ball.

# 8. Walking 5.5 km / h – 150 kcal

This is the most healthy sport. In terms of calories, it is not rich but it is easy to maintain.

# 9. Badminton – 170 kcal

Another sport that I expected you would burn more calories with.

# 10. Canoeing – 190 kcal

If you want to burn some calories and want to be outdoors in nature, this is a good option.

# 11. Skateboarding – 190 kcal

With skateboarding, you burn fewer calories than rollerblading, but that is of course because you take several moments of rest with skateboarding.

# 12. Snorkeling – 190 kcal

Another sport that you can do if you like being in nature.

# 13. Softball – 190 kcal

Still, quite a few calories if you ask me because from my school time I can still remember that I sometimes had 10 minutes to do nothing in the field.

# 14. Dancing (pub or disco) – 190 kcal

If I have to choose between softball and dancing in the pub or disco, I know the answer. You can at least flirt in the pub or disco!

# 15. Fencing – 220 kcal

Not the most popular sport but in the commonwealth countries more popular, but against the expectation still quite effective.

What is more effective than losing weight with sports and burning calories

Imagine you eat a pastry, for example, a whipped cream tip of 100 grams. In this case, you have directly worked around 300 kcal calories in!

Consequence?

You have to do HIIT for about 15 minutes or cycle or run at a fast pace for 15 minutes. Then remember that a piece of 100 grams is reasonably small.

And that is exactly the problem …

A study by Harvard shows that sports have little effect on losing weight if someone does not adjust his or her diet (source).

Another study (from 1997) shows that adjusting your diet is 2 to 3 times more important from the 25 years before.

On the basis of these data and the experiences in my practice, the conclusion is that 80% is about healthy food and only 20% about exercise / sport. From this, you may indeed conclude that you can lose weight without exercising.

In short, focus on nutrition if you want to lose weight!

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So You Can Lose Weight Fast with Jumping Rope + Schedule

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So You Can Lose Weight Fast with Jumping Rope + Schedule

 

Jumping rope is a low-threshold sport with which you can burn a lot of calories and use all the muscles in your body.

With a jumping rope, you can effectively use your sport to lose weight through a small investment in time.

It is not for nothing that top athletes often jump rope make part of their training routine. It is a very intensive sport and a good way to loosen the muscles.

Forget the gym and use a good training schedule to jump rope to reach your goal weight. I will give you the best tips.

This is what you will learn in this article:

  • Or you can lose weight by jumping rope
  • When jumping rope is not wise
  • The dangers of jumping rope
  • A schedule with which you can build it up

What makes jumping rope a good way to lose weight?

Jumping rope is a very intensive way of moving. It is very tiring to make the small jumps every time. The advantage of this sport compared to many other sports’ is that you use all the muscles in your body. When running, you mainly use the leg muscles.

It is a way of exercising that is easy to plan in your schedule.

Yet you should not think that jumping a couple of minutes a couple of minutes a day is the right training. You can best stick to a tight training schedule. Later in this article, we will discuss an effective training schedule.

How many calories do you burn with jump rope?

Jumping rope calorie loss scheduleA few minutes of jumping rope will cost you a lot of energy. So you can not help but burn a lot of calories.

Here are different theories with different outcomes.

The number of calories you burn per half an hour depends to a large extent on your body weight.

It costs someone of 80 kilos more trouble than someone weighs 60 kilos.

When jumping, a 60-kilogram person burns about 250 Kcal per half hour. You will not achieve this number in most other sports’.

 

Which diets can you use to jump rope?

In some diets, it is not wise to practice intensive sports’. You should be careful with all diets that fall under the heading of a crash diet. You get too little energy to burden your body too heavily. Your body needs fuel to be able to produce energy.

The body also needs nutrients to recover from the effort after exercise.

With a crash diet, you do not get enough food at all, so the body can hardly recover from the strength.

The consequence? You can keep muscle pain for days and even lose muscle mass. Do you want to exercise next to a crash diet? Choose at least for a not too intensive sport.

Most other diets can be easily combined with active sports’. Jumping rope is one of the best sports’ to support the dieting.

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Why is jumping rope the ideal sport in combination with losing weight?

Not everyone likes to go to the gym a few times a week to do exercises. Also, due to shame, it is often a big step to take.

The same applies to swim and running. Jump rope can be done in your own home and at your own pace. Of course, the intensity of the sport is also an important advantage of this sport.

Because you also have to put your muscle mass in, you will easily lose weight by jumping the rope. The danger of losing weight is that you also lose muscle mass.

By practicing a sport in which you have to burden your muscles heavily, you ensure that your muscle mass is maintained. Also ensures that you take sufficient high-quality proteins.

The advantage of jumping rope as a sports’ activity

The advantages of the rope jumping in combination with the desire to lose weight will be put it together in a few points for you:

  • Advantage # 1: Intensive – It is an intensive sport that also loads the muscle mass
  • Advantage # 2: Cheap – It is cheap compared to many other sports’
  • Advantage # 3: Simply at home – You can simply exercise at home and it is, therefore, easier to plan. It costs little space in your house
  • Advantage # 4: You keep it indoors – You do not have to go to a gym or to a swimming pool. In your private environment, you can work on your fitness and weight

Jumping rope also has disadvantages as a sports’ activity

 

There are many advantages, but certainly also disadvantages. For example, it is not a sport that is suitable for everyone. It is a heavy load on, for example, the knees.

Overweight people will find it difficult to keep the string going for several minutes at a time. Below are 3 more disadvantages of this sport:

  • Disadvantage # 1: You have to be able to provide the motivation yourself – Working in a team has the advantage that you have a stick behind the door. You can not let the team down and what often also comes into play is the fact that you have already paid for it.
  • Disadvantage # 2: Injury susceptible – Whit rope jumping, your knees and your ankles may be too heavily loaded. As soon as you get bothered by this, you have to switch to a different sport
  • Disadvantage # 3: Maybe too intensive – Sports to support a diet has a goal to burn as many calories as possible. In addition, it must also motivate to keep going on with your diets. If you find it to hard jumping rope, you should stop it and choose an alternative (less intensive) sports’.

Prepare training and then build up slowly

It is often thought that losing weight with string jumping is a matter of starting at full strength. The opposite is true. You must first provide the right equipment. Then you have to build up the training slowly.

What do you need to seriously start jumping rope?

You do not have to think about weight loss with rope jumping too lightly. To lose weight with the jumping rope you have to take it seriously. You have to buy decent sports’ shoes that can relieve your knees and ankles. You have to create a space in your home where you can finish the training.

In addition, you must have a jump rope with a good grip. To keep up with the training sessions it will help to play music.

The best rope jumper in the world!

jump rope lose weight 

Training schedule for jumping rope

Similar to running, the jump rope must also be built up slowly. Your body has to get used to the heavy load.

Even if your fitness is good, you still have to build up the training schedule. In total, you build up training in 6 weeks. Faster, but then you have a greater chance of injuries.

  • Train schedule week 1: Daily jump 1-minute string every day. You do this with the so-called speed step. That means that you do not jump but make a walking movement (see photo below)
  • Train schedule week 2: Now twice a day 2 minutes. You can now also switch to jumping, so jump now instead of a running movement
  • Train schedule week 3: 2 times a day 4 to 6 minutes
  • Train schedule week 4: You can now try to keep it going for 10 minutes in a row
  • Train schedule week 5: Expand to 15 minutes in a row. Do not do this 7 days a week. Build in rest days
  • Train schedule week 6: In the last week of building 2 or 3 times a week 20 minutes.

Choose for interval training

You can use the rope even more effectively to lose weight even faster. You do this through interval training. 45 seconds of intensive rope jumping followed by 30 seconds of rest. Beginners can choose to jump 30 seconds intensively followed by 30 seconds of rest.

Because of the effort followed by rest, your body will build up a better condition faster and burn body fat faster.

Alternative sports’ to lose weight

When exercising to lose weight, it is important that you enjoy working out. Do not like jumping rope? Or is it a too heavy load for your knees or ankles, then choose an alternative sport. Swimming, cycling or through walking is less stressful for the body.

The big advantage of these forms of physical activity is that you control the intensity yourself. Instead of cycling, you can also opt for an exercise bike or a similar device at home.

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8 Proven Health Benefits of Pure Chocolate/Cacao

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8 Proven Health Benefits of Pure Chocolate/Cacao

 

Everyone loves chocolate. But everyone also knows that chocolate is not necessarily healthy for you.

In general, chocolate is packed with added sugar. And these added sugars are unhealthy. They cause overweight, type 2 diabetes and increase the risk of cardiovascular disease.

And we should not have that.

But what if there is a variant in which there are few added sugars and which consists mainly of cocoa and healthy substances? That is the case with dark chocolate. This is called black chocolate. This chocolate contains many healthy substances that have a positive effect on your body. You learn what these are in this article.

In addition, you will learn in this article:

  • Which substance in cocoa is so healthy
  • How chocolate can make you feel happier
  • Why chocolate works well against type 2 diabetes
  • How cocoa affects your cholesterol levels
  • How chocolate can lower your blood pressure

Chocolate and the amount of cocoa

Chocolate…

… you give it when it is valentines day.

… you eat it when you are sad.

… it is the favorite candy of almost every person in the world.

And I think I can go on about the positive points of chocolate.

It is indeed very tasty. I also like it very much. But I also know that it is very unhealthy. Especially in the form that is eaten by most people.

Most people prefer to eat milk or white chocolate. And now let these two be the least healthy. Why?


Because these two types of chocolate are packed with added sugars.


Added sugars are not healthy for you at all. Preferably you avoid it at all times.

Then there is still one type of chocolate left, and that is pure chocolate. This form of chocolate is healthier many times. This only has to do with the reduced amount of sugars. But here too you can make a distinction between how healthy dark chocolate is.

Chocolate is already mentioned purely when it consists of 35% cocoa. And believe me when I say that there is still a lot of sugar in these bars. So it is only a marketing trick to make it look healthier.


When I talk about dark chocolate, I mean black chocolate that consists of at least 70% cocoa.


Chocolate comes in the following forms:

  • White chocolate (contains only cocoa butter, but no solid cocoa components)
  • Milk chocolate (minimum 25% cocoa)
  • Pure chocolate (minimum 35% cocoa)
  • Black chocolate (minimum 70% cocoa)

Cocoa contains many healthy substances. Chocolate is, therefore, healthier as the number of cocoa increases. There is chocolate that consists of 99% cocoa. This is the healthiest, but also very bitter. I personally do not like this, but it is the best form of chocolate to get inside.

Even chocolate that consists of 70% cocoa is pretty bitter. But you can get used to this type of chocolate very well.


Officially, the name black chocolate does not exist. When I talk about dark chocolate in this article, I am talking about chocolate that consists of at least 70% cocoa.


Everybody just needs to get that through their head.

How is chocolate made?

We owe the existence of chocolate to the cocoa bean. In the past, a drink was already made from the cocoa bean in Latin America. This drink was then introduced in Spain making it known in Europe.

In 1847, a British company then discovered how to make solid chocolate. Most cocoa beans come from West Africa.

cacaobeanThe beans are first cleaned. Beans are thrown on a sieve after which twigs and other dirty components are filtered out. Then the cocoa beans come in a large drum in which they are heated. This causes the shell to become detached from the bean.

The shell is then separated from the beans. The peels are then sucked up, leaving only the contents of the cocoa bean. This is also called the nip.

The nipples are roasted to bring out the taste. More than 50% of the nip consists of fat or cocoa butter. The nips are ground first, thereby softening the cocoa butter. A liquid mass is created, which is also called cocoa liquor. By means of pressing you can extract the cocoa butter from this. Then only cocoa powder remains.

Finally, they combine the components cocoa powder, sugar and cocoa butter for dark chocolate to make chocolate.

Preferably as much as possible cocoa powder and cocoa butter and as little sugar as possible;)

Now you are of course curious what makes that pure (black) chocolate so healthy? I’ll explain that below.

Tip # 1: It contains lots of healthy nutrients

The only thing that contains chocolate that is unhealthy is sugar.

Then the rest of the substances that contain chocolate must be healthy, and that’s right.

Pure chocolate consists mainly of cocoa (the 70% higher variant, therefore, consists of at least 70% or more of cocoa). Chances are that cocoa is so healthy, and that’s right.

But what do 100 grams of 70% pure chocolate contain even more?

  • 7.6 grams of protein
  • 28 grams of sugar
  • 42 grams of fat
  • 11 grams of soluble fiber
  • Minerals such as: iron, magnesium, copper, manganese.

One hundred grams of dark chocolate provides about 568 kilocalories …

… yes, that is not nothing.

That has everything to do with the number of fats in dark chocolate. Chocolate generally contains saturated and monounsaturated fats. These are very healthy fats to eat.

Now, of course, I advise you not to eat 100 grams of dark chocolate every day, because then I guarantee you that weight will arrive. Keep it at about 10 to 20 grams of pure chocolate in a day.

In addition to the above nutrients, chocolate also contains very important other substances. Which brings me right at the following tip:

Tip # 2: It is full of antioxidants

The antioxidants are what makes this product so healthy. Just like with vegetables, fruit and herbs.

It turns out that dark chocolate is full of this.

  1. Firstly, antioxidants ensure that free radicals in our body are cleaned up. Free radicals can cause healthy body cells to be damaged. Antioxidants react with these free radicals so that they can no longer damage our body.
  2. Secondly, antioxidants in our bodies ensure that our immune system becomes more active. This makes our cells more resistant to even more dangerous toxins such as infections or other strong pathogens.

Flavonoids are antioxidants that are in fruit and vegetables. In general, the color of fruit and vegetables comes through the flavonoids. Then the flavonoids can also be subdivided into the following subcategories:


flavonols, catechins (flavanols), flavones, flavanones, anthocyanins and isoflavones (sorry I did not invent these names, otherwise I would have called them anyway).


There are flavanols in chocolate. This is a specific group of antioxidants that are also found in green tea and red wine.

And it turns out that these antioxidants have a lot of positive side effects on our body.

These flavanols are mainly found in cocoa powder and not in cocoa butter. Research even shows that cocoa contains more antioxidants than certain fruits and vegetables (source). You can actually see cocoa as a superfood.


One of those healthy antioxidants in cocoa is also called theobromine and is primarily the one that provides all these health benefits.


The darker the chocolate is, the more flavanols it contains.

Tip # 3: It contains a lot of magnesium

Chocolate appears to be quite full of magnesium.

In general, many western people have a magnesium deficiency. And let magnesium play a very important role in many bodily processes.

magnesium-en-chocoladeMagnesium is used in more than 300 physical processes. A low magnesium value means that you have less energy and get tired quickly.

How is this exactly?

ATP is one of the most important molecules in our body. ATP is energy and is therefore necessary for everything that happens in the body. And ATP can do its job better when magnesium sticks to it. Actually, magnesium is needed so that the energy metabolism continues to work optimally.

For example, a magnesium deficiency increases the risk of the following diseases:

  • Heart and vascular disease
  • Diabetes type 2
  • Cancer
  • And many more aging diseases

This way magnesium provides vasodilation and relaxation. As a result, magnesium causes the blood pressure to drop. This is of course not wrong since many Dutch people have high blood pressure. But not only magnesium is responsible for this reduction. This also has to do with the active substance theobromine. How this is, you can read below.

Tip # 4: Pure chocolate lowers blood pressure

Those oh so good antioxidants again.

Antioxidants provide a large part of the health benefits in almost every plant substance.

As you know, cocoa contains a large number of flavanols. And the most important substance that has a positive effect is theobromine. This substance has an important influence on the blood circulation of the body.

Theobromine means in Latin: “The bread of the gods”

Theobromine ensures that the muscle cells of our blood vessels relax. This dilates blood vessels and increases blood flow to different organs.

“How do they do this?”

The flavanols in dark chocolate can stimulate the endothelium of blood vessels to produce nitric oxide. Nitric oxide is a gas that causes blood vessels to relax. This firstly increases your blood supply to the organs and secondly, the blood pressure decreases.

Because of all the above effects, this has a positive effect on the entire body.

theobromine is that chocolate dust that is harmful to your pets. This is exactly the reason why pets are not allowed to have chocolate. This can be fatal.

Tip # 5: Chocolate has a positive effect on the brain

This has not only to do with one substance in chocolate but with several.

chocolade-brainsFirst, theobromine provides more blood supply. This also means more blood supply to the brain. Due to an increased blood flow, more oxygen and glucose is added to the brain, which has a positive effect on the level of thinking and memory. They keep your brain fresh and alert.

And for the above reasons, chocolate has a positive effect on the brain, especially in old age.

Theobromine is a substance that looks very much like caffeine. However, the stimulating effect on the brain is much lower.

In addition, there is another substance in chocolate that has a positive effect on your happiness hormones. Do you know that feeling when you are in love? Those delicious jitters in your stomach and the idea that you can handle the world with that person?

Coco complete supplement

The happiness hormones

The substance that creates that feeling is phenylethylamine. This substance can be formed in our body by the amino acid phenylalanine. And this fabric turns out to be in chocolate. Phenylethylamine then ensures that norepinephrine and dopamine are released into the brain. Phenylethylamine actually works the same as XTC and provides more blood flow, sweaty hands and increased heart rate. Yet it is difficult to say that you really notice this since the intestines partially break off this substance when you get the substance through chocolate.

In addition, dopamine is produced from the amino acid tyrosine and tyrosine can, in turn, be made from the amino acid phenylalanine. And dopamine also gives you a nice feeling. Every time you see your loved one, you get a shot of dopamine. Vitamin B6 and magnesium are also necessary for the production of dopamine. And also let chocolate be rich in magnesium.

Tip # 6: Pure chocolate improves your cholesterol levels

As you know, dark chocolate contains very powerful antioxidants. And these antioxidants provide most of the health benefits.

The flavanols in cocoa also have a positive effect on your cholesterol levels. That does not mean that they lower your cholesterol levels, because that is not necessarily healthy. I explain this below.

Cholesterol comes in two different forms:

  1. HDL cholesterol
  2. LDL cholesterol

HDL is the good cholesterol and LDL is seen as the bad cholesterol. Ideally, you have high HDL cholesterol and low LDL cholesterol. When a doctor tells you that you have high cholesterol, always ask for these two specific values.

A high HDL cholesterol is in fact very healthy. It even appears that low HDL cholesterol is one of the largest predictors for the development of cardiovascular diseases.

Ideally, you increase your HDL cholesterol and you lower your LDL cholesterol. And that is what the flavanols in dark chocolate are just doing.

In addition, the flavanols in cocoa also appear to lower the oxidized LDL cholesterol. Oxidized LDL cholesterol means that free radicals have reacted with LDL cholesterol. This means that the LDL particle is able to damage other tissues.

That is precisely why free radicals are from those nasty particles and antioxidants, therefore, ensure that you become healthier. After all, they react with those free radicals so that they are eliminated.

Do you want to know how you can improve your cholesterol levels even more? Then read the article below:

17 Tips to Quickly Reduce Your High Cholesterol without Medication

Tip # 7: It increases insulin sensitivity

This too needs some further explanation.

When you eat a lot of sugars for a longer period of your life, your body can have a hard time processing sugar.

When you ingest sugar, your blood sugar level rises. Then those sugars have to be taken out of the blood in order to supply your body’s cells with energy. This requires the hormone insulin. This opens the gates to the body cells so that the sugars can be moved.


You can see it as a car key. Insulin is the car key that allows the car to start. The sugars are petrol and ensure that the car can drive. When there is no car key (insulin), it is not possible to start the car and you have nothing to do with petrol (sugars).


When your body is bombarded with sugars for a long period of time, you get a disturbed blood sugar level. And this is what happens a lot today in the Western diet. As a result, the body’s cells no longer react well to insulin, so that the sugars remain in the blood.

cacao-and-insulinAnd that is where the flavanols come into the picture again. These ensure a better insulin response of our body cells. Our body can, therefore, process and store sugars better. And that is very important, because if sugars stay in the bloodstream for too long, they cause damage to all kinds of tissues such as eyes, brains, kidneys and extremities.

And research also shows that people with a disturbed blood sugar level, who eat a piece of dark chocolate every day for 15 days, their insulin response twice as strong. In addition, their blood pressure dropped more than they can manage with blood pressure medication. But you already knew that last thing.

Tip # 8: It reduces the risk of cardiovascular disease

Actually, this tip is a summary of this article. And that’s a nice story:

For example, a large study was conducted on a specific population group called the Kuna Indians. These live on a group of islands off the coast of Panama. These people drink large amounts of hot cocoa powder, as many as four to five cups a day.

Kuna drinkCocoa powder contains no sugars and is literally the inside of the cocoa bean without the cocoa butter. Cocoa powder, therefore, contains a lot of flavanols and this population gets a lot of antioxidants. The Kuna population is particularly known for their low blood pressure compared to the western population. Now they have tested different things with the Kuna-Indians

“How did they test this?”

A part of the Kuna beach has moved to the mainland in Panama, so they have followed a standard Western diet. You can compare the Kuna population of the mainland very nicely with the Kuna people who still live on the islands. They both have the same genes, only the diet has changed. On the islands, they drink large amounts of cocoa powder, which they do not do on the mainland.

They examined 78,000 death certificates from both the Kuna’s on the islands and on the mainland.(source)

What then turned out from their data?

  • Mortality due to cardiovascular disease was nine times less common in the Kuna who lived on islands.
  • Cancer was 16 times less common in the Kuna Islands than in the Kuna’s on the mainland.
  • And type 2 diabetes was four times less common to the kunas on the islands than on the mainland.

And that is not all…

  • There were 2.3 times as many over-75s on the islands as on the mainland.

Now you can not directly say that only cocoa is responsible for this. On the Kuna islands is also much more fruit, vegetables and fish eaten than by the Kuna’s on the mainland (Western eating pattern). This shows how important a healthy diet is.

But all of the above is actually quite logical when you look at the previous tips. Because dark chocolate improves blood circulation, lowers blood pressure, improves your cholesterol levels and increases insulin sensitivity. And all these points are important risk factors for the development of cardiovascular diseases.

The Bottom Line

There is considerable evidence that cacao can provide powerful health benefits, being especially protective against heart disease.

Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat.

Maybe have a square or two after dinner and try to really savor them. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cacao without any cream or sugar.

Also be aware that a lot of the chocolate on the market is not healthy.

Choose quality stuff — dark chocolate with 70% or higher cacao content.

Dark chocolates typically contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain.

Chocolate is one of the few foods that taste awesome while providing significant health benefits.

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50 Fast and Delicious Low Carbs Food Snacks

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50 Fast and Delicious Low Carbs Food Snacks

If you want to eat low on carbohydrates then it is, of course, important that your snacks, of course, are also. By eating proteins and/or fats in between, you avoid getting hungry and looking for a quick and carbohydrate-rich snack.

In this article, you will not only find what fast and tasty low-carbohydrate snacks are, but also:

  • The benefits of low-carbohydrate eating
  • How you can make quick, low-carbohydrate snacks yourself
  • Which low-carbohydrate snacks you can buy (and where)
  • What you can order in a snack bar

Why snack on low carbohydrates?

There are several reasons for eating low carbohydrate. People live low on carbohydrates to lose weight, for their health or for the combination of these two.

To lose weight you can follow a low carbohydrate diet. The beauty of a low-carbohydrate diet is that you lose 2 to 3 times as fast with it than with a low-fat diet.

healthy-fats-low carbohydrateWith a low-carbohydrate diet, you will eat more fats and proteins. This gives much more satiety than carbohydrates. This makes a low-carbohydrate diet easy to maintain without getting hungry.

Because a low-carbohydrate diet is easy to maintain, you will also achieve better results in the longer term. The chance of a relapse is smaller if you have little or no sense of hunger, you simply do not feel the need to eat more.

Depending on how strict the low-carbohydrate diet is, you will be allowed to eat somewhere between 20 and 150 grams of carbohydrates per day. For the strict forms of the low-carbohydrate diet, you really have to pay close attention to everything you eat in order not to get too many carbohydrates.

The tricky thing is that many foods contain carbohydrates and all those little bits add up. When I look at the average assortment of snacks and snacks in a supermarket, I estimate that 98% is rich in carbohydrates. Sugar, wheat flour and/or starch are present in almost all snacks.


It is important that your snacks and snacks are also low in carbohydrates so as not to inhibit your waste targets.


Another reason to eat low carbohydrate is that of the health benefits. For preventing chronic diseases or managing type 2 diabetes, for example.

With our Western diet, more and more people are getting chronic diseases and disorders. These fall under the umbrella of the metabolic syndrome, which is characterized by too much visceral fat (belly fat around the organs).

Metabolic syndrome 4

Precisely low-carbohydrate food appears to be extremely effective in fighting visceral fat.

Too much visceral fat is also a significant risk factor for the development of type 2 diabetes. Less risk of eating carbohydrates reduces this risk.

Also with regard to the risk of cardiovascular disease, low-carb food is beneficial. For example, by low-carbohydrate eating, you can lower cholesterol and blood pressure.

People with type 2 diabetes can eat low carbohydrates to better manage the disease and maintain better blood glucose and insulin levels stable.

To prevent type 2 diabetes and if you have type 2 diabetes, it is important that the insulin levels do not rise too high.

When you eat, the carbohydrates are broken down into glucose and released into the bloodstream. Insulin is a hormone that the body makes to absorb glucose from the blood.

By eating fewer carbohydrates, less glucose comes into the blood and less insulin is needed. It is, of course, important that not only the main meals are low in carbohydrates, but also the snacks and snacks.

The ‘traditional’ snacks such as those in the supermarket can buy are rich in carbohydrates and also in the only conceivable form; in the form of refined carbohydrates and added sugars. These cause the blood sugars to rise quickly and cause a peak in the production of insulin.

The type of carbohydrates

Some low-carbohydrate snacks and snacks that you will read here contain carbohydrates. However, these are of the healthy type: the slow carbohydrates.


The fact that low-carbohydrate eating is so effective at losing weight is partly due to the fact that your insulin levels can remain low. Insufficient insulin levels ensure that your body will retain and store fat. It is therefore also called the fat storage hormone.


Plate with lots of vegetables Slow carbohydrates are also called healthy, good or unprocessed carbohydrates. These complex carbohydrates cause the blood glucose to rise less quickly so that less insulin is needed.

How much insulin is needed also has to do with the number of carbohydrates that are eaten. The more you eat the more insulin will be needed to take the glucose.

The counterpart to the good type of slow carbohydrates are the fast carbohydrates. These allow the blood glucose to rise quickly, causing a lot of insulin to be produced. This type of carbohydrates also have multiple names, they are also called refined, bad, unhealthy or simple carbohydrates.

Do you want to lose weight or watch your health then it is good to avoid as much as possible all sources of fast carbohydrates, or at least eat as little as possible. One peppermint can be less harm than a whole pastry even though the carbohydrates of both are quickly absorbed.

Making low-carbohydrate snacks yourself

Making your low-carbohydrate snacks or snacks yourself has a big advantage: you know exactly what you get inside. Only the ingredients that you use without any other junk or unwanted additions. Another advantage is that it will often be a little cheaper than something you buy ready-made.

It also has a disadvantage: it takes you more time. If you have little time then read on for the low-carbohydrate snacks you can buy ready-made.

Below are the low-carbohydrate snacks that you can make quickly;

# 1: a boiled egg

Preparing something yourself does not have to be complicated. In 5 minutes you have the ultimate low-carbohydrate snack ready. Nice for home or on the go.

The beauty of egg is that it is a good source of high-quality proteins and fats which makes you feel satisfied. 1 egg contains only 0.9 grams of carbohydrates.


Do not worry about the cholesterol in eggs. Eggs have been shown to cause no cardiovascular disease (source).


If you have too high cholesterol, the best thing you can do is eat less refined carbohydrates and added sugars.

You can read more about eggs and the abuses related to cholesterol in my article about lowering high cholesterol.

# 2: omelet rolls

Omelette rollOf course you can also bake an egg instead of cooking.

By baking a thin omelette you can use them as a wrap.

This ‘wrap’ can be filled with, for example, a cream cheese, vegetable or salmon.

Cut into pieces, stick them in and you have a tasty and quick snack for a relaxing evening on the couch.

# 3: cubes of cheese

Cut cubes of your favorite cheese and ready. This can give you some extra flavor by doing them on a stick with, for example, cherry tomatoes, sundried tomato, ginger or cucumber pieces.

# 4: raw vegetables

Raw vegetables can always be used as a snack or to give other snacks some extras. The advantage of raw food is that it Plate with raw vegetablescontains only a few carbohydrates that are also of the healthy slow type.

Raw vegetables contain many dietary fibers, these indigestible carbohydrates give your body no calories.

These fibers fill your stomach so that you automatically eat fewer calories and can easily lose weight.

These fibers are also useful for lowering your cholesterol.

The number of carbohydrates in raw food, per 100 grams:

  • Radish, cucumber, lettuce and cress: 1 gram
  • Celery, green pepper, broccoli and avocado: 2 grams
  • Tomatoes and pickles: 3 grams
  • Cherry tomatoes and pointed pepper: 4 grams
  • Red pepper: 6 grams
  • Red beets and carrots: 7 grams

From raw vegetables such as strips of sweet peppers or cherry tomatoes, you can make tasty snacks by filling them with, for example, hüttenkäse. This provides some proteins and fats that provide satiety,

Hüttenkäse contains only 1.6 grams of carbohydrates per 100 grams and for a cheese type low fat: 3.9 grams per 100 grams making it low in calories (91 kcal / 100 grams).

Or you can wrap a slice of cold meats for some raw vegetables. Gherkins in ham, for example, is such a classic.

By slicing cucumber with a peeler you can cover it with salmon snippets and cottage cheese and your cucumber rolls on.

# 5: peanut butter dip

Peanut butter dipPeanut butter is extremely rich in fats and proteins, just what you need if you want to eat low on carbohydrates.

The best is to take a peanut butter that is 100% peanuts without additives of palm fat or sugars.

Such peanut butter contains 12 grams of carbohydrates per 100 grams, 48 grams of fat, 26 grams of proteins and 12 grams of fiber.

In the peanut butter, you can dip pieces of raw vegetables such as celery, broccoli, cucumber or paprika.

Because peanut butter is so fat, you automatically stop eating when you have enough.


Peanut butter is unfortunately not favorable for your omega 6 – omega 3 ratio because it is rich in omega 6 fatty acids. If you eat more omega 6 than omega 3, it causes inflammation from which chronic diseases can develop. Do not eat peanut butter too often and ensure that there are enough omega 3 fatty acids in your diet.


A nice alternative to peanut butter is a nut paste (such as walnut paste or almond paste). These are richer in omega 3 fatty acids and contain less omega 6.

# 6: Olives

Olives contain only 0.2 grams of carbohydrates per 100 grams and are a good source of healthy fatty acids. You can buy them filled but you can also fill them yourself. You can fill them with for example feta cheese, pine nuts or tuna.

By making skewers you can go in all directions; a piece of feta cheese, a slice of shallot, sundried tomatoes, a piece of bacon or ham, capers, a slice of courgette, red pepper or anchovies.

# 7: avocado

Avocados contain 9 grams of carbohydrates of which 7 grams consist of fiber and therefore have little influence on blood glucose.

Avocado is the fatty acids. Per 100 grams avocados provide your body with 15 grams of healthy fatty acids. Thanks to these fatty acids, they ensure a satisfied feeling.

You can make a snack or snack of an avocado in different ways. You can simply cut an avocado into strips, but by adding a protein source it will provide more saturation. For example, you can wrap strips of avocado in meat products, for example, in fried bacon is delicious.

Another option for proteins is baking an egg in an avocado. How you do that you can read here.

# 8: courgette pizza

zucchini pizza piecesCut zucchini into slices, smear it with some tomato sauce and sprinkle with mozzarella cheese.

Just in the oven until the cheese is melted and your low-carbohydrate pizza snacks are ready.

# 9: taco peppers

taco peppersRubbish chopped with taco herbs. Cut peppers into 4 pieces and fill these ‘shells’ with the minced meat.

Add some cheese scraps and bake it for 15 minutes in the oven and you have a festive and low-carbohydrate snack.

# 10: turkey cheese wraps

Take slices of turkey breast and put slices of cheddar cheese on it. Roll up and ready.

turkey cheese wrapsThese protein-rich snacks are also easy to take with you to work. Put them in a storage box and store them in the refrigerator.

Cheddar contains only 1.3 grams of carbohydrates per 100 grams and turkey fillet 1 gram.

Possibly you can smear some mayonnaise between the turkey and cheese.

Check the label when buying mayonnaise, you have brands that only contain 1 gram of carbohydrates per 100 grams.

# 11: cheese chips

cheese chipsTurn the oven to 180 degrees and take out the baking sheet. Cover the baking sheet with parchment paper.

Put a tablespoon grater of Parmesan cheese on the baking sheet and turn, with the back of the spoon, a flat circle of the cheese.

 

Sprinkle with some garlic powder and basil.

5 minutes in the oven, until the edges become golden brown, and you have cheese chips that contain only 2 grams of carbohydrates per 100 grams and that you have your fingers on.

Buy low-carbohydrate snacks

Easiness is human. If you know what to look out for then you can happily buy enough low-carbohydrate snacks and snacks in the supermarket.

# 1: meat products

A few slices of chicken fillet roll around a piece of cucumber and you can again for a few hours.

Unprocessed meat is carbohydrate-free. Unfortunately, this is not the case for meat products, but the quantity is not too bad for most types.

Corn syrup, dextrose and/or potato starch have been added in many processed types of meat. These are carbohydrates of the bad fast type that you should avoid as much as possible. Some meat products contain less than 1 gram of carbohydrates per 100 grams, while others can contain as much as 4 grams or more. Therefore, check the number of carbohydrates on the packaging before you buy.

# 2: low-carb crackers

At many supermarkets, you can buy low-carbohydrate crackers from RAW. You have them in three types: Organic Flax and Herb, Flax Pumpkin, Piquant Tom. Because no use is made of wheat flour, the amount of carbohydrates is low; 12 grams per 100 grams.

By using seeds, seeds and nuts, the crackers are rich in fats and proteins, just what you need if you want to eat low in carbohydrates.

Such crackers are a nice basis for your low-carbohydrate snacks.

# 3: canned tuna

A quick snack? Open a can of tuna and put it on a low-carbohydrate cracker. Put some salt and pepper on it and feast on it. The nice thing is that tuna contains no carbohydrates but high-quality proteins and healthy fatty acids.

You can possibly make a tuna salad by making mayonnaise through the tuna.

# 4: smoked salmon

Some thin slices of smoked salmon on low-carbohydrate crackers and you provide your body with the necessary protein and healthy fatty acids.

Salmon is one of the best omega 3 sources you can eat.

Salmon does not contain carbohydrates.

# 5: fruit

Unless you follow an extremely strict low-carbohydrate diet (20 – 50 grams of carbohydrates per day) there is still room for Berriesfruit in your eating schedule.

Many people tend to remove fruit from the eating schedule if they eat low-carbohydrate because of the sugars. But fruit is important because it supplies your body with the necessary micronutrients; vitamins, minerals, trace elements, antioxidants and phytonutrients (bioactive substances). These micronutrients reduce the risk of diseases and slow down your aging process.

And the amount of carbohydrates in fruit is not that bad and the sugars are not absorbed into the blood quickly. This is due to the fibers in the fruit. These form a gel layer in the stomach and small intestine so that the sugars are slowly released to the blood.

The following fruits are the lowest in carbohydrates:

  • Avocado; 1 gram
  • Lime; 2 grams
  • Lemon; 3 grams
  • Cantaloupe melon and raspberries; 4 grams
  • Coconut and strawberries; 6 grams
  • Peach and nectarines; 7 grams
  • Watermelon, currants, plums, orange, apple; 8 grams

# 6: pure chocolate

The higher the cocoa percentage in chocolate, the less sugar there is. You can buy variants with more than 85% cocoa and raw-pure-chocoladethese contain about 15 grams of carbohydrates per 100 grams.

The variant with 99% even contains only 8 grams of carbohydrates per 100 grams. You should learn to eat this because it will taste bitter in the beginning if you are used to ordinary milk chocolate. Compare it with the step of coffee with sugar and milk to black coffee.

Pure chocolate is especially rich in fatty acids and fiber. In addition, it still contains quite a few proteins and many minerals and antioxidants.


Pure chocolate does contain added sugars so keep it at most a few pieces to satisfy the delicious appetite.


Do not eat white chocolate if you want to eat low in carbohydrates, this is very carbohydrate-rich at 58 grams of carbohydrates per 100 grams. And milk chocolate does not do much better with 55 grams.

# 7: full yogurt

Full yogurt contains 3 grams of carbohydrates, 3 grams of fats and 3 grams of protein per 100 grams. A bowl full of yogurt as a snack will quickly give you a satisfied feeling.

Do not eat low-fat yogurt if you want to eat low in carbohydrates. You need the fats for a satisfied feeling. Low-fat yogurt also contains more carbohydrates and fewer vitamins (the fat-soluble vitamins are mainly in the fat component of dairy).

Yogurt can make you sweeter because there are some pieces of fruit to add or by using a natural sweetener such as stevia.

Do not eat yogurts with a taste, sugars are added to this.

# 8: skyr

Skyr yogurtIf you exercise, you need more protein. You can then eat skyr (Icelandic yogurt) instead of regular yogurt.

Skyr contains 11 grams of protein per 100 grams and 4 grams of carbohydrates and no fat.

Let the skyr variants with a taste but in the supermarket stand, these are not suitable as a low carbohydrate snack because of the added sugars.

 

# 9: Greek yogurt

Greek yogurt is a perfect snack if you eat low carbohydrate. It is a good source of fats and proteins, is low in carbohydrates and also very healthy.

Some large supermarkets have a huge assortment of Greek yogurt. Unfortunately, this range seems much larger than it actually is.

The main part of this yogurt is ‘yogurt Greek style’; a fake Greek yogurt.

  • This yogurt Greek style contains more carbohydrates and fewer fats and proteins.

If you want to eat a low carbohydrate, you need the real Greek yogurt, which contains 3.5 grams of carbohydrates, 10 grams of fats and 9 grams of protein per 100 grams.

Just take the full Greek yogurt and not the 0% fat varieties.

You need those fats because you eat a few carbohydrates.

# 10: walnuts

Walnuts

A handful of walnuts as a snack is enough to be able to get back to it. Walnut contains 14 grams of carbohydrates per 100 grams. They are a good source of fatty acids, dietary fiber and vegetable proteins.

The beauty of walnuts is that they contain a relatively large amount of omega 3 fatty acids in the form of alpha linoleic acid. Much more than other nuts and are therefore seen as the most healthy note. This is how walnuts reduce LDL cholesterol.

As far as carbohydrates are concerned, the walnut is also the best, followed by hazelnuts (17 grams of carbohydrates / 100 grams) and almonds (22 grams).


Nuts have a blood sugar lowering effect. This is beneficial for weight loss and health.


# 11: Whey protein shake

Whey protein is not just for bodybuilders. For everyone who wants to lose weight, whey protein shakes offer benefits.

Research shows that people lose weight when they include whey protein in a diet that is focused on losing weight. If, in addition, a sport is also done then the weight loss is greater.

A whey shake contains hardly any carbohydrates, can be prepared quickly and is ideal as a snack to satisfy the hunger. A whey shake suppresses the production of the hunger hormone ghrelin for 4 hours.

Online you can also buy ready-to-use whey shakes. These are easy as a snack on the go.

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# 12: cheese pop

This is a popcorn made from nothing but cheese.

This savory carbohydrate-free snack is ideal for an evening of Netflix and is rich in proteins and fats.

# 13: hummus

Hummus is made from vegetable oil and chickpeas and contains only 6 grams of slow carbohydrates per 100 grams. Because chickpeas are rich in proteins, hummus contains about 6 grams of protein per 100 grams.

You can put the hummus on low-carbohydrate crackers or you can use it as a dip for raw vegetables.

# 14: sausage

I would not advise you to eat sausage often. This is because it is often rich in trans fats, saturated fats, salt and E numbers. But sausage is low in carbohydrates and it gives your body the fats and proteins that are needed when you eat low in carbohydrates.

Sometimes glucose syrup or another form of sugar is added. Watch this when you buy sausage, this sausage then contains fast carbohydrates.

# 15: biltong

Biltong is a marinated beef tail which has been air-dried. It contains 3.4 grams of carbohydrates per 100 grams and is extremely rich in protein: 54 grams of protein per 100 grams! Thanks to its high protein content, this snack is a hunger for a long time.

Biltong is a bit like Beef Jerky. Beef Jerky, however, contains much more carbohydrates because sugar is added to it. The variants that they sell at AH and Jumbo contain more than 18 grams of carbohydrates per 100 grams.

# 16: stockfish

Stockfish is the same as Fish Jerky and is dried cod. It does not contain carbohydrates but it does contain a lot of healthy omega 3 fatty acids and high-quality proteins. Per 100 grams, stockfish contains no less than 80 grams of protein.

# 17: pickle

A little bit of sugar has been added to the liquid, but gherkins fit perfectly in a low-carbohydrate diet and are a bite-sized snack.

# 18: soup

Spicy tomato soup is quick to prepare as a snack. Only warm up and ready.

Often, sugar is added to a canned soup. Not something you would expect immediately with soup and certainly something to be reckoned with.

You can, of course, make the tastiest and healthiest soup yourself. If you make a large pan of soup and freeze portions, you will always have fast and low-carbohydrate snacks at hand for the next time.

# 19: coconut chips

If you eat the low carbohydrate, it is important that you replace the carbohydrates with fats as much as possible. That works when you eat coconut chips as a snack.

Per 100 grams coconut chips are good for 47 grams of fat. It contains 14 grams of carbohydrates, but because coconut chips are extremely rich in fiber (30 grams) these carbohydrates are absorbed slowly.

Choose dry-roasted coconut chips to which no sugars have been added.

Coconut chips are also delicious because of the yogurt, cottage cheese or smoothie.

# 20: grilled chicken wings

Chicken wings and chicken legs are low in carbohydrates. Most contain about 2 grams of carbohydrates per 100 grams. Of itself chicken is carbohydrate-free, these 2 grams of carbohydrates come from the sugars that go through the marinade and this amount is manageable.

You can also buy chicken wings that are not yet marinated. You can then season it yourself with a sugar-free marinade before baking, roasting or BBQing.

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Low-carbohydrate snacks from the supermarket

Many supermarkets have an extensive range of ready-to-eat snacks and snacks. I searched out which snacks fit within a low-carbohydrate lifestyle.

snack # 1: shrimp in a garlic marinade

These shrimp in garlic marinade contains less than one gram of carbohydrates per 100 grams.

Shrimps fit within a responsible diet and are a good source of omega 3 fatty acids, high-quality proteins and many vitamins and minerals including vitamin D and zinc.

snack # 2: Serrano ham

This is a Spanish ham that is dried in a traditional way for 12 to 18 months. The result is a low-carbohydrate snack that is easy to combine with tomatoes, olives or a piece of Cavaillon melon.

There are only 0.1 grams of carbohydrates in Serrano ham per 100 grams. This is only a pittance compared to shoulder ham (5 grams) which has additives such as glucose syrup, dextrose and potato starch.

snack # 3: salmon rolls with cream cheese

salmon rolls with cream cheeseReady-to-eat for sale in many supermarkets are these salmon rolls.

Of course, you can also make this snack yourself, but it is sometimes also very easy and quick.

This snack contains 5 grams of carbohydrates per 100 grams, 18 grams of fats and 14 grams of protein.

Keep in mind that there are 3 grams of sugar per 100 grams in this snack.

 

snack # 4: bacon rolls with cream cheese

These bacon rolls contain only 1 gram of carbohydrates per 100 grams. Thanks to the combination of bacon and cream cheese, this snack gives a lot of fats (28 grams per 100 grams) so that you quickly feel satiated.

It is often said that bacon is unhealthy because of the saturated fatty acids but what is more worrying is the amount of omega 6 fatty acids in bacon.

Bacon is very rich in omega 6 fatty acids (4500 mg per 100 grams) which can cause inflammation because this upset the omega 6: omega 3 balance.

Do not eat bacon too often and ensure that there are enough omega 3 fatty acids in your diet.

snack # 5: spicy meatballs

These meatballs contain only 4 grams of carbohydrates per 100 grams. What is pretty little for meatballs, they often contain 8 grams of carbohydrates through the use of wheat flour.

The carbohydrates in these meatballs are fast carbohydrates (wheat flour, wheat flour, potato starch, sugar), keep this in mind by eating modest portions.

snack # 6: Spianata Romana with cream cheese

This snack is made from cream cheese with pepper wrapped with dried sausage. Nice as a snack or with a drink.

This snack does contain sugar and dextrose. Fortunately, that is only a little bit; 1.5 grams per 100 grams.

snack # 7: The Vegetarian Butcher Bratwurst

Just enough of all that meat? This vegetarian bratwurst is low in carbohydrates: 2.7 grams per 100 grams.

This bratwurst contains many proteins: 14 grams per 100 grams and also the necessary fats: 9 grams per 100 grams.

This snack can be stored in the freezer and can be baked in coconut oil or butter.

If you buy vegetarian meat substitutes always check the packaging for the carbohydrates.

Vegetarian meat substitutes can contain a lot of carbohydrates through the use of wheat flour, breadcrumbs, starches and sugars.

snack # 8: Calabrian Hot Chili Peppers Filled with Tuna

PeperonciniHow nice did you want it?

Completely carbohydrate-free, fast, tasty and also healthy.

The combination of hot chili peppers and tuna provide your body with the necessary healthy fatty acids.

 

snack # 9: Baked almonds with sea salt

Only 2 grams of carbohydrates per 100 grams and 57 grams of fat and 25 grams of protein.

Ideal for a low-carbohydrate diet.

Nice to put on the table with some cubes of cheese and slices of sausage.

 

snack # 10: sleeve sticks a dry sausage

Only 1 gram of carbohydrates because there is a little bit of sugar in these sausages.

These sausages are an excellent source of protein (33 grams) and fats (40 grams).

A few of these sticks as snacks on the go and you can again.

snack # 11: Nibbling

This snack is made by baking bacon with rind, creating a kind of crunchy chips. Only 0.1 grams of carbohydrates per 100 grams, 55 grams of protein and 39 grams of fat.

A low-carbohydrate alternative to regular potato chips. Keep in mind that this nibble bacon is rich in omega 6 fatty acids

 

snack # 12: Cherry tomatoes in a handy bucket

Cherry tomatoes in a handy bucket. Put them near the fridge so that you can grab something healthy if you get a little appetite. Also nice with a scoop of mozzarella on a pin.

snack # 13: Chia Pods Vanilla

This snack also works well as a dessert and contains only 5 grams of carbohydrates per 100 grams. It is made by letting chia seeds in water. Chia seed can absorb up to 10 times its own weight in moisture. Because of this a chia seed jelly that does fill the stomach well but hardly contains calories.

If you eat low carbohydrate then it is good to pay attention to your fiber. Nutrition with carbohydrates is also the diet with dietary fiber and you do need it for the healthy keeping of your digestion and bowel movements.

Chia seed contains no less than 34 grams of fiber per 100 grams, making it a nice addition to a low-carbohydrate diet. You can also do a tablespoon of chia seed by the (Greek) yogurt, for example.

Another superfood rich in fiber is linseed.

snack # 14: soybeans with coarse sea salt

These are freshly inlaid soybeans with coarse sea salt. These beans are blanched so you can eat them.

Per 100 grams these beans contain 10 grams of carbohydrates. These are the healthy slow carbohydrates. It also contains 5 grams of fiber which is beneficial if you want to fall off.

Soybeans are also a good source of vegetable protein with as much as 11 grams per 100 grams.

 

snack # 15: John West Light lunch Mexican style

John West Light lunch Mexican styleTuna with spiced tomato dressing with beans, red peppers and corn for when you have a big appetite and little time. Open the can, stir and ready.

It contains 13.4 grams of carbohydrates per 100 grams in which the beans have a large share. These are slow carbohydrates. Unfortunately, 2.7 grams of sugar was added to this snack.

The tuna and beans give you 9.7 grams of protein per 100 grams and the tuna provides the necessary healthy omega 3 fatty acids.

 

snack # 16: NatureCrops tomato soup with quinoa

If you eat the low carbohydrate, your insulin goes down. Your sodium also goes down with the decrease of your insulin. This is NatureCrops tomato soup with quinoadrained via the urine so that you have to urinate a lot if you start eating low on carbohydrate.

However, you do need sodium for your fluid balance. If your sodium is too low, you will suffer from headaches and you may start to feel light in your head. It is therefore important that you include enough sodium in your eating schedule if you eat low carbohydrate. If you have a headache or feel dizzy then it is, of course, difficult to keep on eating low on carbohydrate.

Eating soup or broth is a good way to ensure that you get enough sodium (salt) inside. These bags of instant soup from NatureCrops are interesting because there is also some quinoa in it. This gives your body some slow carbohydrates so that you get some energy again.

Per 100 milliliters, this soup contains 4.4 grams of carbohydrates.


Also, do not be afraid to use salt if you prepare food based on unprocessed food. Health organizations try to scare you unjustly for salt.


You need the salt for your moisture balance and it gives flavor to your food. If you eat a lot of processed food, you should pay attention to your salt because it is used in many foods. Ideally, you eat 7.5 to 17.5 grams of salt per day.

Of course, you can also make your soups yourself, but it is delicious and healthy. If you buy ready-to-eat soup, check the ingredients for sugar. Often sugar is added to the soup.

Low-carbohydrate snacks from the fast-food chain

I often get the question what you should take in the fast food restaurant if you want to eat low on carbohydrates.

Fastfood chain foodIf you know me a bit then you know that I am not in favor of fast food. To briefly summarize: trans fats, omega 6 fatty acids and refined carbohydrates. Few nutrients (empty calories) and then the possibility that your food is made in old and oxidized deep-frying fat.

Anyway, everyone knows that you should not be at the fast-food chain for your health. Sometimes it’s just as convenient or just a bit of a fat bite. And then you still have those social situations that you end up in a fast food restaurant, because the rest of the group would like to eat there, for example.


Fortunately, you have the opportunity to eat low carbohydrate in the fast food restaurant. You do not have to sabotage your waste goals in any case.


What you should never take if you want to eat low carbohydrates is French fries. French fries are very rich in starch and these carbohydrates are converted to glucose much faster than cooked potatoes. This is due to the frying of the potatoes.

Instead of eating fries you can ask for (extra) raw vegetables or a salad.

You depend on meat, fish or egg. This gives you proteins and fats. If the fast food restaurant sells unprocessed meat, such as chicken fillet, pork tenderloin or steak, this is the choice that you have the least amount of carbohydrates.

Your snack on a sandwich does not really work if you want to eat low on carbohydrates. A white roll weighs 50 grams, half of which consists of carbohydrates.

If you want a sauce, choose the best for mayonnaise. This is often carbohydrate-free or at least low in carbohydrates. A great deal of sugar will always be added to each other sauce.

Some fast food restaurants also have fish on the menu. The best is natural unprocessed fish.

farmers omeletFortunately, more and more fast food restaurants are taking part in the trend of healthy and low-carbohydrate eating. So you can order a (fresh) soup or a (meal) salad with more and more snack bars.

Another option is a farmers omelet or a bouncer (ham cheese). By ordering this without bread and with extra raw vegetables you keep the low carbohydrate.

 

A last word to think about

Sometimes when we think of snacks, we automatically think of foods that aren’t very good for us. But snacks can just as easily be part of a healthy way of eating.

 

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