8 Proven Health Benefits of Quinoa + 6 Tasty Recipes

Health Benefit of Quinoa

8 Proven Health Benefits of Quinoa + 6 Tasty Recipes


Quinoa is a healthier alternative to rice. It contains more high quality proteins and fibers while it contains fewer carbohydrates and calories.

I looked for what makes quinoa so vigorous and what the proven health benefits are.

What you will learn in this article:

  • What quinoa is
  • The nutritional value of quinoa
  • Or you can lose weight with quinoa
  • The 8 proven health benefits
  • 6 delicious recipes

What is quinoa?quinoa-white-scale

Quinoa is used as a grain, but this is not actually. It is therefore called a pseudographer. It is the seed of the quinoa plant.

Because it is not grain, it does not contain any gluten. It is therefore very suitable for people with celiac disease or gluten intolerance.

You pronounce quinoa as a “no-a” and it occurs naturally in South America. It is grown on the high plateaus of Bolivia and Peru and is an important source of food for the local population.

quinoa plant

The population around the highlands of Bolivia and Peru do not eat quinoa because it is a health type. They do this out of necessity because on the high plains (about 4000 meters above sea level) not much else grows.Incas

The Incas cultivated quinoa on these highlands 6,000 years ago. The Incas also produced the superfood maca in the Andes, which they ate as we eat potatoes. It must have been a very vital people with these superfoods in the backyard.

A few years ago, quinoa became a popular alternative to rice. As a result, worldwide demand rose enormously, which drove the price strongly.

For comparison: for quinoa you pay in the supermarket prices from 0.83 euros per 100 grams, while for brown rice rice 0.14 euros per 100 grams.

So it is roughly 6 times more expensive than brown rice.quinoa-in-Europe

Since 2009 quinoa is also grown on a large scale in couple western European countries in order to meet the large domestic demand.

Quinoa is also growing well in the Dutch climate. Originally it grows on the cold, nutrient-poor and dry plateaus. So the crop can take a beating and night frost.

quinoa colorsThere are 120 types of quinoa and you have red, white and black quinoa. You often see the red in salads because they are the best form of preservation.

In terms of nutritional value, the color does not matter that much. The dark colors generally contain higher concentrations of antioxidants.

It is also a matter of taste or what you like in your dish which determine the choice for a certain type of quinoa.

Nutritional value quinoa

Continue reading

What are Ketones (in urine) and Ketones Are They Dangerous?

does ketones urine mean

What are Ketones (in urine) and Ketones Are They Dangerous?


An alternative source of energy has attracted the attention of many nutritionists and scientists in recent years.

I am not talking about carbohydrates, fats or proteins, but about another source of energy. We call them ketones or ketone bodies. For your body, however, ketones are nothing new.

Our heart and brain cells use ketones (in part) as fuel. These cells prefer to use ketones instead of blood glucose (blood sugar).

After days of fasting or following a ketogenic diet, the production of ketones increases and other cells such as your muscles and brain cells also begin to use them for energy.

This is the primary goal of the ketogenic diet.

To know if you are actually in ketosis you will have to measure the number of ketones in the blood or urine.

As a result, ketose sticks and ketosis strips are popular tools used by many people to measure ketones.

But how do they work exactly? And are they accurate for measuring ketones? You learn that after reading this article.

What you will discover further in this article:

  • What exactly are ketones
  • How you can measure ketones with ketosis sticks and ketosis strips
  • The most accurate method to measure ketone levels in your body
  • The most common symptoms of ketosis
  • Several health benefits are in ketosis
  • The liberating answer to the question of whether ketones are dangerous
  • And much, much more …

What are ketones?ketones-versus-glucose

A quick search in Google yields dozens of results that refer to ketones.

Ketones and ketone bodies are used interchangeably in many articles, but they are not exactly the same. So let me start at the beginning so that it becomes clear what ketones can mean for your body.

Most people extract most of their daily fuel from glucose. Your body needs the energy in glucose to function. Glucose is obtained by the body by eating carbohydrates.

Glucose is the primary source of energy for our body. This is because it can be broken down to energy much faster than any other energy source (protein or fat).

However, the use of glucose as fuel has a number of negative effects.

What we gain from speed, we lose efficiency …

During the process of sugar incineration, more free radicals and molecules (called reactive oxygen species) are released.

These are harmful substances that can cause cell damage. Less energy is also created than when we use ketones and fat as fuel.

Ketones are an alternative fuel that body can use for energy. Ketones are produced by the breakdown of fat.

There are three types of ketones (also called ketone bodies):

  • Acetoacetate
  • Beta-hydroxybutyric acid
  • Acetone (an organic compound that results from the breakdown of acetoacetate)

The first thing to remember is that these ketones meet the energy needs of our body in the same way as glucose.

Often we hear that carbohydrates are essential for energy, they are not. Our body can also meet its energy needs through fat.

However, unlike glucose, ketone bodies do not affect blood sugar levels or insulin levels.

Ketones are a more efficient energy source that inhibits the production of free radicals and reactive oxygen species. This leads to numerous benefits, especially for the brain cells that use ketones instead of sugar as fuel.

Several studies on people with different types of cognitive problems (such as Parkinson’s disease or epilepsy) confirm that the use of ketones as fuel can greatly improve brain function (source, source).

Your body is put into ketosis when it is minimally supplied with glucose and therefore has to turn to another source of energy for primary fuel.

However, the body can use both carbohydrates and fats for fuel (source). When the intake of carbohydrates is very low, the body switches to fat burning for energy.

If this happens for several days, then your body is in a state of ketosis.

Continue reading

Ketosis: Explanation, 10 Symptoms, 6 effects and 6 Dangers

Ketosis health benefits

Ketosis: Explanation, 10 Symptoms, 6 effects and 6 Dangers


You have probably heard that glucose is essential for your body because it is used as a primary source of energy.

However, this is not entirely true and the idea that carbohydrates are essential for energy is incorrect.

Ketosis is a popular weight loss method.

When ketosis occurs, the body starts burning fat and the body produces ketones as an alternative fuel for glucose.

The understanding of ketosis is of great importance for a ketogenic diet to succeed.

Following a ketogenic diet is only sensible if you are prepared to seriously limit daily carbohydrate intake. Of course, there are exceptions that I will tell later.

In this article, you will learn everything you need to know about ketosis.

You learn, among other things:

  • What you can and can not eat during ketosis
  • The fastest way to get into ketosis
  • The most unpleasant side effects of the keto diet
  • How long your body needs time to adjust to ketosis
  • 6 possible dangers if you perform the diet in the wrong way
  • The redemptive answer to the question of whether ketosis can help with weight loss
  • And much, much more ..
  • What is ketosis?

Ketosis (or ketogenesis) is a metabolic process in which the body breaks down fatty acids in ketones or ketone Ketosis fasting statebodies.

In other words, when the body produces ketones, we are in ketosis.

Synthesis of ketones by means of ketosis takes place during severe carbohydrate limitation or periods of fasting.

At the moment that our body no longer has access to sufficient carbohydrates, an alternative energy source is used: body fat.

This physiological response is known as ‘nutritional ketosis’, the primary goal of a ketogenic diet.

To bring your body into the state of ketosis you should drastically limit the consumption of carbohydrates to a maximum of about 50 grams (source, source).

Most people will come in ketosis with up to 50 grams of carbohydrates per day, while some have to limit their carbohydrate intake to less than 30 grams per day.

The best way to benefit from the benefits of ketosis is to follow a strict keto diet for at least several months. This is the only way for your body cells to adapt to this way of life.

How does ketosis work?

When we eat large amounts of carbohydrates, our body stores them as glycogen.

Glycogen is a form of stored glucose that is found in our liver and muscles. In the presence of sufficient glucose, the body burns this carbohydrate as the primary energy source.

However, when we significantly limit carbohydrates, our glycogen stores become exhausted after a few days. As a result, our body needs a new energy source: body fat.

To burn fat for energy, our body first has to convert the fatty acids in our body into compounds known as ketones.

These molecules are produced by the liver in times of drastic carbohydrate limitation and they are also known as ketone bodies.

The term ‘ketosis’ refers to the condition or the process by which the body burns fat for fuel.

During ketosis the body makes three types of ketones:

  • Beta-hydroxybutyric acid
  • Acetoacetate
  • Acetone

What happens to your body in ketosis?

Several things happen when your body switches from sugar burning to fat burning.

As our body adjusts and begins to enter into ketosis, enzymes begin to break down the fat molecules. This process takes place in the liver.

Our liver starts to convert fatty acids into ketones as fuel. The restriction of carbohydrates has an effect on blood sugar levels (and insulin).

Remember, however, that it may take some time for the body to get used to these changes …

After years of following a diet with industrially processed food, our body does not know better than to burn glucose for energy. The primary energy source has been glucose for a long time, we can not simply turn over a biological switch and burn fat immediately.

Moreover, most of the population will never get into ketosis because they are constantly exposed to processed carbohydrates. When the intake of (processed) carbohydrates is drastically reduced, either due to a lack of food or by following a low-carbohydrate diet, our body can be brought into ketosis.

Although this sounds like a radical change for the body, it is a natural metabolic state. Indeed, it is most likely that humanity has spent time during a famine (ice age) or for longer periods of fasting in a ketogenic state

Because we used to do something in the past, it does not necessarily make it good or healthy of course. But getting into ketosis actually yields certain health benefits that I will discuss later in this article.

How long it takes before you are in ketosis

Your body needs some time to adjust to the ketogenic state. We call this the induction phase.

During this adjustment period, the carbohydrate intake is significantly reduced and the glycogen stores become depleted. Most people get into ketosis after 5 days.

It is important to realize that being in ketosis does not mean that your body has fully adapted to ketosis.

First, we are all different and this transition is not the same for everyone. Getting into ketosis means considerable metabolic changes, and the body needs time to get used to it. For some people, the adjustment period can be quick and painless, while for others it can take a little longer.

The hardest part of starting a ketogenic diet will always be the first week because of the first flu-like symptoms.
During this adjustment period, many people feel uncomfortable or even sick until they can efficiently burn fat. The common side effects are also described as the ‘keto flu’.

Until the body becomes efficient in the use of fat for energy, these symptoms of fatigue remain. For the majority of people, these side effects last 2 to 3 days to a week.

How long it takes before you get into ketosis depends on the extent to which you follow the diet (strictly).

Some people want to try a ketogenic diet, but eat the same carbohydrates when they start to get a lack of energy.

If you suffer from a draw in sugar, then it is important to offer resistance.

If you can not resist the temptation and still get something sweet, this will only slow down the ketosis process.

To fully utilize the benefits of ketosis, it is important that your body adjusts well to ketosis. However, this can take longer than a month.

Therefore, do not try a ketogenic diet if you are not prepared to drastically reduce the daily amount of carbohydrates. It does not make any sense.

How you know if you are in ketosis

A common way is to test for ketosis. Some people like to know whether they are in ketosis or not.

If you want to keep track of this, you can have a urine analysis done to find out. This is done with the help of ketose sticks and ketosis strips.

After taking a urine sample, keep the ketosis strip in the urine until it changes color. The color in which it changes represents the number of ketones in the urine.

Ketosis strips are not a 100% watertight method to measure the concentration of ketones, but generally work reasonably well.

Continue reading

Discover the metabolic syndrome diet: the best diet to become symptom-free again

best diet metabolic syndrome

Discover the metabolic syndrome diet: the best diet to become symptom-free again

Get rid metabolic syndrome

The metabolic syndrome is the basis of various prosperity diseases as we know them today. That is why it is important to determine the metabolic syndrome at an early stage. So that something can be done on time, among other things with the help of the metabolic syndrome diet. When are you working to develop the metabolic syndrome?

The guideline for this is simple and as follows:

In women: waist circumference more than 88 centimeters
In men: waist circumference more than 102 centimeters

Metabolic syndrome diagnosis

The diagnosis can be made with certainty if two or more of the following symptoms are also present: ‘overweight, insulin resistance, high blood pressure, disturbed cholesterol levels and increased triglycerides’. Do you want to know if you are overweight too? Then do the overweight test.

Insulin resistance can be recognized by the following symptoms:

  • Weight gain when eating carbohydrates
  • Fatigue and energy dips after meals with carbohydrates (blood sugar dips)
  • Thicker on your love handles
  • Overweight
  • Joint complaints
  • Ignitions
  • Dejection
  • Strong urge to be sweet

If you suffer from three or more symptoms then chances are that you have insulin resistance. The last three symptoms of the metabolic syndrome can be determined by your doctor.

Metabolic syndrome diet

The starting point is that the food is organic (EKO and Demeter) and preferably sustainable, so preferably comes away. I always choose as much pure, unprocessed food as possible. In BIO crops there are, on average, 20 to 40% more antioxidants than in conventionally grown crops and 4 to 30 times more salvestrols (a protective substance against cancer).

Metabolic health, body composition

The products from the food industry such as ready-to-eat food, packaged food, sweets, pretzels and soft drinks do not occur in the metabolic syndrome diet. Vegetarians and vegans can adjust the metabolic syndrome diet as needed. Incidentally, most vegetarians and certainly vegans do well to take extra vitamin B12 (in egg yolk and dairy) as a supplement.

Metabolic syndrome diet: food

Continue reading

8 Delicious Green Smoothie Recipes for Healthy weight loss!

green smoothie recipes for weight loss

8 Delicious Green Smoothie Recipes for Healthy weight loss



Not everyone is enthusiastic about cooked vegetables or a portion of fruit on the table. Nevertheless, eating enough fruit and vegetables is essential to stay healthy.

A green smoothie offers a solution. They are healthy, tasty and can be prepared at home in no time.

This drink also fits well in this time where we strive for a healthy body. Our health is largely determined by what we eat and drink.

The green smoothie is popular because of its health benefits and is not a hype.

In this article, you will discover why green smoothies are a good addition to your diet.

You learn, among other things:

  • How green smoothies can help with weight loss
  • The ideal fruit and vegetable ratio in a green smoothie
  • Which smoothies you absolutely do NOT want to drink
  • How to make the tastiest and healthiest smoothies
  • 8 delicious green smoothie recipes

Lose weight with green smoothies recipes

Green smoothies lose weightA green smoothie is initially frightened off to drink, but it is not the green monster you think.

Green smoothies get their vibrant color by adding leafy vegetables such as spinach, broccoli and kale.

They are seen as the healthiest vegetables because of the many important nutrients.

The mixed taste of this type of vegetables is very mild and is well masked by the flavor of fruit that you add.

A green smoothie does not only look healthy, but it is also healthy too!

A green smoothie probably contains more fruits and vegetables than most western people eat on average one day.

Making a smoothie is one of the easiest ways to take your daily portion of fruit and vegetables.

Smoothies are packed with essential nutrients.

leafy vegetablesLeaf vegetables play an important role in this because they have many anti-cancer properties and vitamins and minerals that stimulate the immune system (source, source).

These foods also have a lower calorie density (low calories) and a large volume.

That is, of course, interesting if you want to lose weight with the help of healthy smoothies.

The addition of fruit juices and sugars is what you often see in unhealthy smoothies in the supermarket. That makes these smoothies far from healthy.

That makes sense if you combine ingredients such as ice cream, chocolate syrup, powder and pudding. That may well be good, but it is not good for blood sugar levels.

That does not mean that smoothies cannot be good for you. With a green smoothie, you will not experience the ups and downs that you can have with a smoothie of only fruit.

That’s because the high-fiber vegetables slow down the absorption of fruit sugars, giving you just the right amount of energy and nutrition at a rate that your body likes. This way you can give your smoothies a healthy make-over!

Especially if you want to combine a healthy diet with weight loss, then making a green smoothie is interesting.

Green smoothies are very suitable to lose excess body kilos. If you plan to lose weight through green smoothies, you replace one or up to two meals a day with a smoothie.

That way, smoothies can help with weight loss in a healthy way.

Because by making a smoothie every day, you do get the nutrients you need, and at the same time you take in fewer calories than when consuming a full carbohydrate-rich meal.

Green smoothies help reduce appetite by being full of fiber and giving you full body feel and giving your body a lot of nutrients.

To control yourself which nutrients and how many calories you take, it is advisable to make your smoothies yourself.

Healthy smoothies that are completely tailored to your personal preference make you at home in no time. Smoothies offer the opportunity to get healthy nutrients at any time of the (working) day.

A glass of 250 milliliters contains about 100 to 150 calories, depending on the ingredients in your smoothie course. For comparison: an average breakfast quickly contains 500 calories.

       Smoothie Blender BUY IT HERE!!

Continue reading

8 Proven Health Benefits (Fatty) Fish + Best Species

health benefits eating fish

8 Proven Health Benefits (Fatty) Fish + Best Species


If you live in a country that is connected by the ocean, but where little fish is eaten. Then that is a terrible sin.

Eating fish namely has a lot of health benefits to the human body. And that has to do especially with the healthy fats that are found in oily fish.

In addition, you will learn in this article:

  • Which three forms of omega 3 fatty acids exist
  • Which shapes are in which products?
  • Why Omega 3 fatty acids are so important to the brain
  • What is the correct dose of omega 3 fatty acids
  • What is the disadvantage of eating large fatty fish

Marine fish consumption per capitaIn 2/3 of the countries on average a person eats about 25 kilos of fish per year. That may sound like a lot, but if you compare this with some other countries, this is very little.

The absolute winners are Iceland and the Maldives where they eat an average of 90 and 165 kilograms of fish per year per person. And let those countries now also have much less trouble with certain diseases of prosperity that we have to deal with heavily in many countries.

That fish is healthy, almost everyone knows that. That it is generally healthier than meat, most people know too. And yet much more meat than fish is consumed.

I hope to be able to change that by writing this article.

What are omega-3 fatty acids

That fish is so healthy has everything to do with omega-3 fatty acids. These are unsaturated fatty acids. And these fatty acids are found in very few products, one of which is fish. But to understand the difference between different fatty acids, I teach you a little bit of “Fatology” below.

You can subdivide fats in:

  • Saturated Fats
  • Unsaturated Fats
  • Trans Fats

The latter does not really belong in the list, because most of the trans fats we eat do not occur in nature at all. These are made in factories in a special way and this is also the reason why trans fats are very unhealthy.

For example, trans fats are found in margarine, fried foods, pastries, cakes, sweets and cakes. Of all these products you can say that they are unhealthy and that you should avoid them.

The difference between saturated fats and unsaturated fats has everything to do with the structure formula, but I will not kill you with that. What you only need to remember is that saturated fats are mainly found in animal products such as meat, butter, milk, cheese and also in chocolate.

Unsaturated fatty acids

Then we go on to the unsaturated fats, of which omega 3 is one. There are two types of unsaturated fatty acids:

  • Single unsaturated fatty acids
  • Multiple unsaturated fatty acids

Omega-3 fatty acids belong to the latter group. When a fatty acid contains multiple double bonds, it is a polyunsaturated fatty acid.

Omega-3 fatty acids, therefore, contain multiple double bonds. The first double bond is located on the third atom, hence the name.

Omega 6 fatty acids also contain multiple double bonds. The first double bond is then on, you guessed it, the sixth atom. This is therefore very easy to remember. And in this list also the following fatty acids belong:

  • Omega-7 fatty acids
  • Omega-9 fatty acids

And if you think that all fatty acids have the same effect on the body because they are so similar, you are wrong. The omega-3 fatty acids, in particular, are very healthy, in contrast to the other fatty acids.


Okay, omega-3 fatty acids.

There are three forms of these fatty acids:

  • EPA (eicosapentaenoic acid)
  • DHA (Docosahexaenoic acid)
  • ALA (alpha-linolenic acid)

The first two forms are mainly in fatty fish and the latter is more in vegetable products.

All three are very healthy and have many advantages, but there are still two that stretch the crown.

It turns out that especially EPA and DHA have many health benefits. ALA is not necessarily less healthy, but appears to be less active in the body.

ALA must first be converted to EPA or DHA to achieve the same health effects. Now that does not have to be a problem. Only the body can only convert a small part of the ALA.

It turns out that our body can convert only 5% of ALA to EPA and 0.5% can be converted to DHA (source). This, of course, does not make ALA worse, but you do need a lot more to finally get the health benefits out of it.

Health benefits of fatty fish + best varieties

Continue reading

What Is E621? (Ve-tsin / MSG / Yeast extract) + 6 Side effects

msg as flavor enhancer

What Is E621? (Ve-tsin / MSG / Yeast extract) + 6 Side effects


E621 would have dangerous side effects and many people indicate that they do not feel comfortable with it.

Opinions about this flavor enhancer are strong. There are authorities that say that E621 is 100% safe while some scientists see it as a serious threat to public health.

What should you do as a consumer? Who and what should you believe? I was looking for what it is like with this flavor enhancer and like to share my conclusions here.

What you will learn in this article:

  • What is E621?
  • What the E621 are hiding names
  • Where E621 is
  • How to prevent your E621 from entering
  • What E numbers are
  • What is the ESFA and why it is controversial
  • What the side effects of E621 are

What is E621?

E621, also known as ve-tsin, MSG or yeast extract, is a controversial seasoning that has been linked to asthma, headaches, brain damage and appetite-inducing effects, but has been approved by the controversial EFSA (European Food Safety Products with Ve-tsin MSG in itAuthority).

E621 is added to many savory foods. It gives the food an umami taste.

Umami is next to sweet, salty, sour and bitter one of the five basic flavors and is also called the fifth taste.

The word umami comes from the Japanese where it means ‘glory’ and ‘savory’.

MSG strengthens the umami taste of food. Umami provides an increase in saliva secretion and strengthens salty and sweet flavors.

BabiPangang popular dish in Chinese restaurantMSG is frequently added to foods. It is the most used flavor enhancer in the world.

E621 is better known in Asia as ve-tsin where it is used in many dishes.

For example, a lot of Ve-tsin is also used by Chinese restaurants to flavor the food.

Traditionally, no ve-tsin are used in western cooking, but it is used by the food industry to flavor food.

For the food industry, it is an inexpensive way to get a taste of food just as much as salt is often added to food to add flavor.

Proponents of E621 screens with the advantage that less salt is needed to flavor the food by adding E621 to it.

In practice, however, you often see that industrially manufactured food contains both E621 and large quantities of salt and sugars.

With E621, the taste of food can be strengthened to a certain extent. It then has no effect to add extra E621.

msg powderE621 is the E-number for monosodium glutamate which comes from the bond between glutamic acid and sodium (Na) and it is a salt.

If you buy ve-tsin it looks like white granulated sugar.

Glutamic acid is an amino acid and is one of the most common amino acids in nature.

It is a non-essential amino acid which means that your body can make it yourself.

Glutamic acid is naturally present in almost all of our food. However, it is not the same as E621, more on that later.

E621 is made by fermenting carbohydrates. Bacteria in a liquid form of sugars, starch or molasses synthesize glutamic acid and separate it.

This glutamic acid is then converted into monosodium glutamate (E621 / MSG) after which it can be used as a flavor enhancer.

What are the E621 hiding names?

Because a large group of consumers has become aware of the negative effects on the health of many E-numbers manufacturers use names for E621 on their packaging.

E621 is then incorporated in the product but is then named with a different name on the ingredient list.

Manufacturers are not obliged to mention substances with their E number if a substance has an E number.

This is actually a big gap in the E-numbers system.

E621 is then incorporated in the product but is then named with a different name on the ingredient list.

Manufacturers are not obliged to mention substances with their E number if a substance has an E number.

This is actually a big gap in the E-numbers system.

Now that consumers are accustomed to E-numbers and have gained knowledge about what good and bad E-numbers are, manufacturers switch over to the use of hiding names for E-numbers.

They have this option because the law does not require them to include the additives with their E-numbers.

As long as they mention all the ingredients, with what name they do this does not matter. Sad but true.

You have the same thing with mentioning added sugars. For added sugars, manufacturers use more than 60 sugar names.

As a health-conscious consumer, you must meanwhile be a walking encyclopedia to remember all the hiding names for junk that they eat.

Continue reading

15 Health benefits of Omega 3 + Ultimate Nutritional List

health benefits of omega 3

15 Health benefits of Omega 3 + Ultimate Nutritional List


Omega 3 fatty acids are healthy. That is something that all health organizations and food experts fortunately agree. More and more food producers are responding to this and you see the slogan ‘omega 3’ on the packaging.

Many health claims are made about omega 3. But are all those claims true? I searched out which health claims have a proven scientific basis and share them here.

What you will discover in this article is:

  • Why one omega 3 fatty acid is not the other
  • Why you should pay attention to omega 6 (not why you think)
  • Why fish is so important
  • What are the health benefits of omega 3
  • The top 30 – ultimate – omega 3 diet

The most important omega 3 fatty acids

omega-3 sourcesOmega 3 fatty acids is a collective name for a group of 11 different polyunsaturated fatty acids.

One of these fatty acids is by far the most important, namely alpha-linolenic acid.(ALA)

ALA is the most important because the other 10 omega 3 fatty acids, by the body, can be made from ALA if this can not be taken from the diet. We therefore call ALA an essential fatty acid; a fatty acid that can only be obtained via the diet.


Other important omega 3 fatty acids are eicosapentaenoic acid (EPA, from EicosaPentaenoic Acid) and docosahexaenoic acid (DHA, from DocosaHexaenoic Acid).

It is these EPA and DHA fatty acids that are extremely important for our health.

A deficiency of omega 3 fatty acids is associated with, among others, cardiovascular disease, depression, lower intelligence, cancer and arthritis (source, source).

Despite the fact that EPA and DHA can be made from ALA, we are always looking for foods with these fatty acids. This has to do with the conversion of ALA to EPA and DHA. This is a process, in our body, which is difficult.

It is estimated that only 0.3% to 10% ALA can be converted to EPA. However, the conversion from ALA to DHA is even more Fatty fish man with big fish in his armsdramatic; it is estimated that only 0.01% ALA can be converted to DHA (source).

EPA and DHA fatty acids are found in fish, shellfish and crustaceans and algae. ALA is found in certain plant foods.

In foods that contain EPA, there is always DHA and vice versa. That makes a difference with the composition of your diet.

ALA which can not be converted to EPA and DHA is used by the body as an energy source or stored as fat like other fats (with a calorie surplus).

EPA and DHA are active forms of omega 3 and are not used as energy but are used in important processes (such as fighting inflammation) in the body that serve our health.

Health benefits omega 3

The fact that omega 3 fatty acids are important for health is clear. The health benefits are almost too much to mention. But we are going to make an effort.

Continue reading

68 Sugar pseudonyms, 16 Sweeteners and Marketing lesson

hidden names sugar

68 Sugar pseudonyms, 16 Sweeteners and Marketing lesson

The evasion of sugar has become an art nowadays. There are huge (read: ridiculous) many names to indicate sugar.

What you will learn in this article:

  • The 68 hidden names of sugar (also called hidden sugars)
  • How you can recognize the hidden names without remembering them
  • The 16 names of sweeteners

But first I give a marketing lesson.

Why so many hiding names? (marketing lessons)

If you ask me, there are 2 explanations of why there are so many hidden names for sugar.

Reason # 1: ignorance

A large proportion of consumers do not recognize the hiding names on the packaging. For example, a name like agave nectar sounds pretty innocent. Now the consumer does not know that he or she actually buys a product with sugar.

To recognize all the hidden names, you can follow these 4 rules:

  • Contains the term sugar, such as ‘invert sugar’
  • OR contains the term ‘stoop’ or ‘syrup’, such as ‘beet syrup’
  • OR ends with ‘ose’, like ‘galactose’
  • You still have a number that you have to know by heart (we can not learn that at school …: P)

Reason # 2: making labels more beautiful (clean-labeling)

Suppose we have a product with the following ingredients: sugar, wheat flour, raisins, concentrated forest fruit puree, cinnamon.

Since you have to put the most used ingredient in the front, you immediately know as a consumer that a lot of sugar is present. In this case, let’s assume that 30% of the product consists of sugar by the added sugar.

The mention of the following is much smarter: wheat flour, raisins, sugar, glucose syrup, glucose-fructose syrup, concentrated forest fruit puree, cinnamon.

Now wheat flour and raisins are suddenly in front. Then 3 names were used for sugar, namely sugar, glucose syrup and glucose-fructose syrup. If you use 10% of the total product, you also get 30% sugar.

In short, the latter does ‘healthier’, but actually comes down exactly the same as the first example.

These techniques fall under the heading of clean-labeling. The meaning is, if you ask me, the following: do not improve your product, but better present it than it is.

In the video below it explain to you how dangerous added sugars are:

Below you will find the hidden names of sugar:

Continue reading

Are Gluten Free Foods Healthier?

  • gluten free food healthier

Gluten What Are They? Where do They Sit in and are Gluten Free Foods Healthier?

Gluten is proteins in grains such as wheat, barley and rye. More and more people can not tolerate this gluten and eat gluten-free.

The supply of gluten-free products is also growing. These products are mainly bought by people who have no medical reason for this.

I get the question from many people whether it is healthier to also eat gluten-free. This without having a medical reason for this.

In this article, I will deal with the use of scientific evidence, on the one hand, the usefulness and on the other hand the danger of gluten-free eating.

What you will learn in this article:

  • What gluten are
  • When you really cannot eat gluten
  • What gluten sensitivity is
  • The usefulness of gluten-free food
  • What gluten is in and what the alternatives are
  • The dangers of gluten-free food
  • Whether gluten-free food is healthier

What is gluten?

nutrition-with-glutenGluten is a collective name for a group of proteins found in wheat, durum wheat, spelled, barley and rye.

These proteins are stored in the germ-white of these grains and form the reserve substances for the germination and growth of the young plant.

Wheat is the most grown and consumed grain in the world. It is not only used for baking bread, but also for baking cake, cake, cake and pastry … everything in which flour is used.

Wheat can also be in foods where you will not expect this immediately. Examples are sauces, soups, meat products and vegetarian meat substitutes.

Gluten and bread

bread doughCertain properties of gluten are beneficial for making bread.

Thanks to gluten bread dough get its firmness, viscosity and elasticity.

Gluten ensures that the carbon dioxide, which is released during the fermentation process, can be retained in small chambers in the dough.

Thanks to the gluten, the bread dough can rise and the bread gets its airy structure.

If you have ever eaten gluten-free bread you will probably have noticed that it is drier and less light-hearted. This is due to the lack of gluten.

Glutenines and gliadins

DoughThe gluten proteins can be divided into two groups: the glutenins and the gliadins. The gliadins only occur in wheat varieties and ensure the viscosity of the dough.

Gliadins and related storage proteins (prolamins) in the triticeae gender group cannot be tolerated by people with celiac disease (gluten intolerance). Cereals that also belong to this genus are rye and barley.

Cereals such as corn and rice contain gluten but not gliadin and can therefore simply be eaten by people with celiac disease.

When you really cannot eat gluten

Gluten Free signIf the celiac disease has been diagnosed with you, then you really cannot eat gluten anymore.

In people with celiac disease, the lining of the small intestinal wall damages the eating of gluten. This gives a whole series of (abdominal) complaints.

Complaints that can be bothered:

  • Usually diarrhea but sometimes just constipation
  • Fatty and strong-smelling stools
  • Stomach ache
  • Stuffed belly
  • Little appetite
  • Throwing up

The complaints that people with celiac disease have can sometimes be vague. This concerns complaints such as fatigue woman with headache-by-chlorellaand headache.

Approximately 1% of people have celiac disease (source, source, source).

Because the symptoms can also be vague, many people walk around with celiac disease without knowing that they have this.

It is estimated that 80% of people with celiac disease do not know that they have this (source). These people do not (yet) have any or few (abdominal) complaints, causing the celiac disease to go unnoticed.

In people with celiac disease, the immune system sees the gluten for an intruder.

The immune system will not only attack the gluten proteins but also an enzyme in the cells, the enzyme tissue attack immune systemtransglutaminase which produces glutamic acid from glutamine.

As a result, the immune system attacks not only the gluten but also the small intestinal wall. This gives an inflammatory reaction. Celiac disease is therefore seen as a chronic autoimmune disease.

There are no medicines that help against celiac disease. The only remedy is to follow a strict gluten-free diet for life.

This is not easy because wheat is used in many foods. This creates the risk of a shortage of nutrients.

intestinal wall-at-celiac diseaseIf someone with celiac disease does not follow a (good) gluten-free diet, then there is also the risk of a shortage of nutrients.

Due to the gluten, the intestinal wall of the small intestine will be seriously damaged in the long run.

The small intestine is the place where nutrients have to be absorbed. Due to the damage, nutrients can no longer be absorbed properly.

You will then face complaints such as:

  • Fatigue
  • Moodiness
  • An overall feeling of weakness
  • Anemia
  • Weight loss
  • Osteoporosis
  • Infertility
  • Depressed feelings
  • Children can stay behind in growth and puberty can be abandoned

Diagnosis of celiac disease

Do you suspect that you have celiac disease? Then your first thought might be to try this out by not eating any more gluten, Gluten free nutritionwhich is a logical idea.

However, this is not such a convenient way to diagnose celiac disease because it offers no certainty.

Maybe your symptoms disappear because you exclude certain foods and your complaints were not caused by gluten at all.

You then run the risk that you will take a (long-term) gluten-free diet for life without this being necessary.

Moreover, with a gluten-free diet, you run more risk of getting shortages of certain nutrients, so that in time you can get other ailments.

The best is to have a doctor check for celiac disease. This is only possible if you are still eating gluten.

If you have been eating gluten-free for a long time and you are knocking at your GP for an investigation into celiac disease, there is a big chance that nothing will be found. Your intestinal cells have already been able to recover and there will be virtually no antibodies in your blood.

microscoopThe doctor will first examine your blood for antibodies. If you have antibodies then there is a reasonable chance that you indeed have celiac disease.

To be sure of this, it is necessary to have a gut biopsy of the small intestine taken at the hospital.

Under a microscope, it will be checked whether the intestinal flakes are damaged. If this is the case, you can be confident that you have celiac disease.

There will not always be antibodies in the blood. Sometimes a gut biopsy will still be taken to exclude or confirm celiac disease.

This is the case when celiac disease is present in the family and the complaint picture gives cause for this.

Continue reading