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Aug 19, 2020
Plant Antinutrients- Enzyme Inhibitors
Plants produce a variety of Antinutrients & substances as part of their defense behavior, iTHRIVE is offering information about Functional Nutrition contact to know more!
Plants produce a variety of substances as part of their defense behaviour in order to protect their integrity. Because of the high protein content and beneficial nutritional value, legumes play an important role in human diet.
Legumes provide energy, dietary fibre, protein, minerals and vitamins required for human health and provide a well-balanced essential amino acid profiles when consumed with cereals and other foods.
Enzyme inhibitors, a group of antinutritional compounds, found in legumes, can be toxic, unpalatable or indigestible.
These substances are considered to be ‘antinutrients’ because their uptake often interferes with nutrient absorption. The term ‘enzyme inhibitors’ is suggestive of inhibiting or interfering with different enzymatic activities related to the human digestive system. Also known as Protease inhibitors, these substances work to disrupt the enzymatic ability of the digestive or microbial enzymes that are present in the stomach resulting in the inability to properly digest the plant material.To this group of factors belong amylase inhibitors and protease inhibitors.
Protease Inhibitors
Proteases are enzymes that help in the breakdown of proteins into smaller pieces. Hence, l Protease inhibitors are substances which prevent digestion and absorption of proteins and amino acids in the gut.
This class of antinutrient substances are capable of hampering the activities of different proteolytic enzymes, namely- Trypsin, Pepsin, Chymotrypsin and others. All the 3 enzymes are responsible for digestion and absorption of proteins.
Protease inhibitors are widely present in commonly consumed foods and can be a cause of poor protein utilization from the diet. This can ultimately lead to growth issues and malnutrition. However, most of the information on the nutritional effects of the inhibitors has come from experiments with animals. Also animal studies have shown that trypsin and chymotrypsin inhibitors are capable of causing enlargement of the pancreas.
Protease inhibitors have also found therapeutic role in modern medicines for the treatment of HIV and respiratory diseases. But long term use of these medicines have been reported to cause insulin resistance and other metabolic conditions.
Soybean contains the highest amount of protease inhibitors. Other sources include crops such as mung beans, ground nuts, chick-pea beans, potatoes, barley,oats, jowar cucumber seeds, millet, wheat, buckwheat, groundnut, chickpea, pigeonpea, corn, and pineapple.
Amylase Inhibitors
Amylase inhibitors are substances that bind to alpha amylases making them inactive. Alpha amylases are substances that aid in starch digestion. Inhibition of α-amylase is considered a strategy for the treatment of disorders in carbohydrate uptake, by reducing insulin levels, as well as, dental caries. However, the instability of amylase inhibitor under the conditions of the gastrointestinal tract and its heat-labile constituent results in its failure to be used as starch blocker.
Amylase inhibitors are found in cereal grains such as wheat, maize, rice, barley and legumes like kidney beans and cowpea.
Ways to reduce Enzyme inhibitors from foods
Handy practices like soaking, germination and fermentation can reduce the amounts of these antinutrients from foods consumed.
iThrive recommendations: Avoid consuming these foods if you have underlying health issues or reach out to us and we’ll guide towards making these foods safe for consumption
References-
Lectins are carbohydrate binding proteins that are widely distributed in nature and occur in a variety of foods. Largely present in plants, they are consumed almost daily in inappreciable amounts. Many studies have shown that lectins can interfere with nutrient absorption and with this effect it is considered to be an ‘antinutrient’. As “anti-nutrients”, they have received much attention due to popular media and fad diet books citing lectins as a major cause for numerous health issues. It is also being referred to as the ‘new gluten’.
Sources of Lectins
The food we consume is either derived from plants or animals. Plants offer an enormous variety of macro- and micronutrients if we can absorb them. As lectins are present in the most commonly edible plant foods, your exposure to functionally active lectins is a common event
Foods rich in Lectins are
Tomato, Potato, Lentils, Soyabean, Kidney beans, Peas, Carrots, Cherries, Blackberries, Wheat germ, Rice, Corn, Garlic, Peanuts, Mushrooms, Avocado, Beetroot, Leek, Cabbage, Tea, Parsley, Oregano , Almonds, Cashew nuts.
Health impacts
Significant amounts of lectins are found in fresh and processed foods and there is lack of public knowledge concerning the deleterious effects of dietary lectins on health. Along with their presence in most edible foods, lectins are- (a) toxic, inflammatory, or both; (b) resistant to cooking and digestive enzymes.
It is thus no surprise that they sometimes cause food poisoning. In fact in a study, food poisoning in 43 people was attributed to toxins present in uncooked or partially cooked kidney beans. No pathogens were present in the food, but it contained phytohaemagglutinin, a type of lectin that can cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, and diarrhea. Milder side effects include bloating and gas. It can also disrupt the intestinal microflora.
Animal studies have reported that active lectins can interfere with the absorption of minerals, especially calcium, iron, phosphorus, and zinc. Legumes and cereals often contain these minerals and the presence of lectins may prevent the absorption and use of these minerals in the body.
Lectins are also capable of causing kidney disorders leading to nephropathy and proteinuria. Of particular interest is the health implication for autoimmune diseases because lectin proteins can bind to cells for long periods of time.
Another suspected lectin disease is rheumatoid arthritis (RA). Lectin found in wheat is one of the most common food triggers for RA patients.
Lectins block mucosa, which is the natural barrier and protector against bacteria and viruses not only in the intestine, but also in the throat. This creates a prolonged state of inflammation which can re-program the immune system and lead to autoimmune condition(Eg., Hashimoto’s)
Many lectins are powerful allergens, and prohevein, the principal allergen of rubber latex, is one. It has been engineered into transgenic tomatoes for its fungistatic properties, so we can expect an outbreak of tomato allergy in the near future among latex sensitive individuals and others.
Ways to reduce Lectin content from foods
Lectins are most toxic in their raw state, however, foods containing them are not typically eaten raw. Cooking processes including high-heat methods like boiling or stewing can inactivate most lectins. These plant antinutrients are water-soluble and typically found on the outer surface of a food, so exposure to water removes them. Simmering at low temperatures such as in a slow-cooker or undercooking lectin containing foods will not remove all the lectins.
Some lectins get destroyed during digestion as a result of enzymes produced by your body. Other processes that deactivate the compounds are sprouting grains and beans, and mechanically removing the outer hull that contains the most lectins.
Lectins are found in a whole variety of commonly consumed foods. It seems likely that the exclusion of lectins from the diet could become the next ‘food fashion’ for Nutritionists to promote, especially as there is evidence to suggest that certain lectins may be harmful to health.
We at iThrive recommend keeping yourself away from lectin containing foods if you are already facing health problems. To find out if lectins are at the root of your health problems, set up a consultation with us and we’ll help you out
References-
Glucosinolates (GLS) are natural, sulfur and nitrogen containing compounds present in plants. These are secondary metabolites found in Brassicaceae or Cruciferae family of vegetables and certain fruits. In your diet, representatives of the family Brassicaceae of particular importance are vegetables like Cabbage (white and red), Brussels sprouts, Broccoli, Cauliflower, Radish, Turnip, Rocket or Arugula, Kale, Papaya, Moringa, Garden cress, Mustard seasonings and sources of oil such as Rapeseed and Canola oil.
While GLS degradation products have also been reported in food products outside the plant kingdom, for example, in cow milk.
GLS have been studied for their toxic and anti-nutritive properties,and goitrogenic activity. They are formed as a part of defense mechanisms in plants. When a plant perceives danger, the glucosinolates get converted to isothiocyanates (ITCs), which are toxic byproducts or breakdown products (BPs) of glucosinolates metabolism. Isothiocynates and other byproducts are precursors of ‘bad’ compounds which may interfere with thyroid hormone (T4) production, absorption of iodine, thereby drastically reducing iodine supply to the thyroid gland, and resulting in the development of goiter and other associated problems.
Administration of glucosinolates rich foods for a long time can lead to the enlargement of liver, kidney and thyroid gland. A few studies have found a small but significant increased risk of heart disease and type 2 diabetes and with higher intakes of glucosinolates. However, the possible relation is not understood.
Several GSL-containing plants are commonly consumed foods. Based on their toxic properties or pungent taste, GSLs are often classified as antinutritional factors.
However, the importance of GSLs is even higher because most of these compounds have been associated with many beneficial effects to human health, such as anticancer, antibacterial, antidiabetic, antiobesity, antifungal and antioxidant activities among others.
Certain processing techniques may help toward decreasing these toxic compound content. Treatments such as soaking, fermentation, storage at high temperatures, cooking, and drying have been reported to decrease the content of such toxic compounds. Apart from these, the impact of freezing is remarkable: the standard practice of freezing-thawing has been reported to reduce by more than 30 % the total GLS content in various Brassica vegetables.
The potentially complicated effects of glucosinolates and their metabolites are suggested by mixed evidence. We would recommend avoiding the consumption of glucosinolate rich foods if you are already suffering from thyroid problems, heart diseases or Diabetes or any other inflammatory condition. If you are having symptoms that you can’t explain and would like to understand what’s going on in your body, reach out to us and we’ll help you out.
References-
1) https://sci-hub.tw/10.1016/B978-0-12-816493-8.00001-9
2) https://sci-hub.tw/10.2174/1381612823666170120160832
3) https://link.springer.com/referenceworkentry/10.1007%2F978-3-319-26479-0_4-1
5) https://sci-hub.tw/10.1093/ajcn/nqy003
6) https://sci-hub.tw/10.2147/CLEP.S164497
7) https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/
Discovery of insulin, in 1921, was a Big Bang from which a vast and expanding universe of research into insulin action and resistance has issued. Growing evidence suggests that insulin resistance (IR) is an important metabolic driver behind numerous diseases and health risks.
Insulin resistance is when targeted cells primarily in your muscles, fat, and liver do not respond well to insulin and cannot use glucose from your blood for energy. Insulin, a hormone that the pancreas makes, allows cells to absorb and use glucose. In people with insulin resistance, the cells are unable to use insulin effectively.
Insulin resistance is when cells in your muscles, body fat and liver start resisting or ignoring the signal that the hormone insulin is trying to send out—which is to grab glucose out of the bloodstream and put it into our cells.
Causes of IR
The great majority of people with insulin resistance fall into the acquired categories, viz.,
One of the most important risk factors for IR is Obesity or excessive fat accumulation. Possible mechanisms in different research studies suggest that excessive fat secret substances called Adipokines which are known to impair the targeted Insulin receptor tissues and cause IR.
It has been suggested that obese individuals are associated with a greater rate of fatty acid breakdown and uptake compared with lean individuals, and this higher flux is postulated to be an important mediator of insulin resistance.
It is well established that exercise is associated with substantial improvement in insulin sensitivity. A single bout of moderate intensity exercise can increase the glucose uptake by at least 40%.The beneficial impact of daily exercise on insulin resistance would be magnified if associated with diminished body fat because exercise can influence the fat deposition in your tissues.
Individuals with diabetes due to insulin resistance can be reversed by habitual physical exercise. As excess adiposity in the waistline contributes to insulin resistance, regular exercise assists in reduction of body fat, thus increasing cellular insulin sensitivity.
Indeed, combined with the fact that modest exercise reduces the morbidity and mortality associated with cardiovascular disease and diabetes, it is an effective therapeutic strategy for reducing insulin resistance and, more importantly, improving overall quality of life and wellbeing.
Several nutritional insufficiencies can also ultimately lead to IR. Glucose toxicity or glucotoxicity is a condition resulting from untreated high blood sugar. It is accepted that glucose toxicity is involved in the worsening of IR by affecting the secretion of β-cells.
Glucotoxicity not only affects the secretion of pancreatic hormones but also participates in insulin resistance of insulin-sensitive tissues (liver, skeletal muscle, and adipose tissue). Oxidative stress is strongly suspected to be involved in glucotoxicity induced insulin resistance.
High fat intake from n-6 PUFAs are known to worsen and cause Insulin resistance. Largely present in vegetable oils, these n-6 fats cause the adipocytes (fat stores) to signal to peripheral cells to become insulin resistant, as Paul Saladino, a Carnivore MD says. He also states that it is the n-6 PUFAs which initiates the process of IR rather than the carbohydrates.
Moreover, it is worth noting that vitamin D deficiency is very common and may be associated with the pathogenesis of insulin-resistance-related diseases, including obesity and diabetes. Evidence suggests that vitamin D seems to be a regulator of numerous sequential events that are responsible for enabling the pancreatic β-cells to secrete insulin, and thereby to control blood glucose level.
Insulin resistance is defined as a glucose homeostasis disorder involving a decreased sensitivity of muscles, adipose tissue, liver and other body tissues to insulin, despite its normal or increased concentration in blood. Thyroid hormones have a significant effect on glucose metabolism and the development of insulin resistance.
In hyperthyroidism, impaired glucose tolerance may be the result of mainly insulin resistance in the liver, whereas in hypothyroidism the available data suggests that the insulin resistance of peripheral tissues prevails.
Development of IR is mainly associated with tissue-specific inflammatory responses induced by various pro-inflammatory and/or oxidative stress markers notably pro-inflammatory cytokines such as interleukin-1 beta (IL-1β), interleukin-6 (IL-6), tumor necrosis factor-alpha (TNF-α), numerous chemokines and adipocytokines, glucolipotoxicity.
Chronic exposure of pro-inflammatory mediators stimulates the activation of cytokine signaling proteins which ultimately block the activation of insulin signaling receptors in β-cells of pancreatic islets.
Treatment with cancer therapeutics such as glucocorticoids, chemotherapy, hormonal therapies and targeted drugs can actually induce insulin resistance. Current literature regarding the incidence of cancer-therapy induced insulin resistance describes the intracellular changes that occur in insulin signalling pathways and glucose metabolism.
Protease inhibitor use is associated with a potentially serious syndrome of metabolic abnormalities characterized by central adiposity, hypertriglyceridemia, hypercholesterolemia, and insulin resistance.
Other categories of drugs like anti-adrenergic and antipsychotics are also linked to cause Insulin resistance.
With increasing age, body’s insulin sensitivity and glucose regulation ability decreases gradually along with muscle wasting. Studies have shown that, compared with younger males (30 years old), older males (65–70 years) have reduced glucose metabolism and decreased expression of skeletal muscle.
The underlying mechanism behind aging and insulin resistance is related to a series of changes in skeletal muscle during the aging process. During skeletal muscle aging, a series of other changes also tend to occur, including mitochondrial dysfunction, fat accumulation, increased inflammation and oxidative stress. These changes can impair skeletal muscle insulin sensitivity and increase the risk of insulin resistance.
Smoking reduces the effectiveness of insulin, inflames your whole body and also increases the oxidative stress. Nicotine from cigarettes makes the working of Insulin less effective, keeping you in a continued insulin-resistant state. Inflammation occurs when chemicals in cigarette smoke injure cells, causing swelling and interfering with proper cell function, explains the CDC.
Inflammation is one of the key factors responsible for insulin resistance. Oxidative stress is a condition that develops when the smoke inhaled from your cigarette combines with the otherwise healthy oxygen in your body. Your entire body relies on the healthy delivery of oxygen to keep it healthy — and now it’s receiving oxygen that is severely contaminated and can ultimately be the reason behind insulin resistance.
In addition to the above factors, there are a number of unrelated genetic syndromes with associated insulin resistance Myotonic Dystrophy, Ataxia-telangiectasia, Alstom syndrome, Rabson-Mendenhall syndrome, Werner syndrome, Lipodystrophy).
In our work at ThriveFNC we’ve seen that insulin resistance is a silent disease and dangerous and begins without any evident symptoms. The only way to detect Insulin Resistance is by testing your blood for related parameters. You can approach ThriveFNC if you or your loved ones are suffering from insulin resistance.
References-
2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3782965/
3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569266/
5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520736/
6) https://journals.viamedica.pl/endokrynologia_polska/article/view/37310
7) https://jbiomedsci.biomedcentral.com/articles/10.1186/s12929-016-0303-y
9) https://academic.oup.com/jcem/article/82/11/3619/2865959
11) https://www.ncbi.nlm.nih.gov/books/NBK507839/
11) https://www.ncbi.nlm.nih.gov/books/NBK507839/
12) https://www.sciencedirect.com/science/article/pii/S0092867413001335
13) https://doi.org/10.1016/j.amjmed.2006.01.009
14) https://care.diabetesjournals.org/content/31/Supplement_2/S262
16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170977/18) https://doi.org/10.1016/j.ijcard.2014.01.087
20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435954/
23) https://bmcnephrol.biomedcentral.com/articles/10.1186/s12882-019-1220-6
24) https://pubmed.ncbi.nlm.nih.gov/27426616/
25) https://pubmed.ncbi.nlm.nih.gov/29169589/
One of the oldest foods known to mankind, millets were the first cereal grains that were consumed by human beings. Cultivated in East Asia as many as 10,000 years ago, this drought-resistant grain is more widely eaten than even rice.
Millets are a group of small-seeded grasses, widely grown around the world as cereal crops/ grains. They are tiny in size and round in shape and can be white, gray, yellow or red. These foods are packed with many essential nutrients.
The main distinguishing characteristic of millets is that they don't contain the protein called “Gluten” which makes them excellent choices for people who have a hard time digesting gluten-containing grains like wheat, rye & barley.
Their protein structure is quite similar to wheat, making them a great gluten-free substitute.
Following are the millets that are typically grown in India:
India is the highest producer of pearl millet or Bajra. It is super high in protein, fuels you up, and is great for rotis. It’s also eaten sprouted and in porridges. Pearl millet is a rich source of phosphorus, which plays an important part in the structure of body cells. Consumption of pearl millets helps in minimizing the risk of type 2 diabetes. Being a good source of magnesium, millets act as a cofactor in a number of enzymatic reactions.
Kodo millets contain high amounts of polyphenols, an antioxidant compound, they also are high on fibre and low on fat. It is ideal for diabetics, and can be substituted for rice.
Little Millet seeds are smaller than other millets. They are also high in Iron content, high in fibre like Kodo and have high antioxidant activity. It helps with diabetes and stomach diseases.
Finger millet has the highest calcium content and is a staple food in Karnataka in the form of muddes. It is rich in calcium and protein and also has a good amount of iron and other minerals. Ragi tops in antioxidant activity among common Indian foods, Ragi also has some good number of Essential Amino Acids (EAA) which are essential for the human body.
With the highest mineral content of all millets, foxtail millet is justifiably the second most produced in the world. Foxtails not only do not need any fumigants but act as anti-pest agents to store delicate pulses such as green gram. They also control blood sugar and cholesterol levels & increase HDL cholesterol.
Barnyard millet has the highest fiber and iron content amongst its fellow millets and also grows faster.
The hardy grain that’s consumed all over India as rotis and porridges, thanks to its high protein + carb + energy composition.
Proso has the highest protein content and is quite high in carbs as well. Of the millets, we’d recommend this only when you’re working out strenuously or trying to build muscle.
Researchers from the University of Kentucky have shown a link between whole grains and the prevention of heart disease risk. It is a rich source of magnesium, which is an important mineral for reducing blood pressure and the risk of heart attack or stroke, particularly in the case of atherosclerosis.
Millet can help move your gastrointestinal system by eliminating problems like constipation, excess gas, bloating, and cramping.
Millet is a gluten-free whole grain. It is a good source of fiber and has a low glycemic index which has a positive effect against diabetes. Apart from these obvious benefits, a study published in the Frontiers in Plant Science journal also cites millets as a suitable dietary component to combat the growing prevalence of diabetes worldwide.
Millets are a rich source of phenols and antioxidants like quercetin, curcumin, ellagic acid, and various other beneficial catechins which can help rid your system of any foreign agents and toxins by promoting proper excretion and neutralizing enzymatic activity in certain organs.
According to research published by the Indian Institute of Millets Research, it can be helpful for people suffering from asthma. The paper suggests that the high levels of magnesium in pearl millets can help alleviate respiratory issues in asthma patients while also reducing migraines.
Everything. Anything. Just substitute them for grains and also come up with new ways of using them. Their higher nutritional value makes every dish much more filling and better for you. From idlis, dosas and upma to khichdi, pulao/biriyani and kheer/payasam, millets are the most versatile ingredients you can ever use.
Millets are staple foods in most parts of India. They have naturally occurring anti-nutritional factors such as phytic acid that decrease their dietary mineral availability. The levels are higher in sorghum & finger millet. A research conducted on “effects of fermentation on phytic acid content of millets” showed soaking & fermenting them for 72-96 hours significantly reduced (around 40-70%) phytic acid levels. The extent of decrease of phytic acid differed among the millet varieties. Fermentation, too, increases the rate of available iron, manganese, & calcium from both sorghum and finger millet.
We have used millets in rice to cakes almost in all things, it goes very well as a gluten-free substitute. It has helped a lot of our clients to go gluten-free and add a variety in the diet. They provide a lot of benefits as discussed below but we need to keep on rotating them in order to get a variety of nutrients in the diet. However, one needs to limit the use of millets because of the anti-nutrients present in them.
Word of Caution: Given the modern stresses on our body, particularly to our glandular system, the excessive work needed to digest and process millet may be damaging. Consider speaking to your health coach about your glandular and thyroid health before making a major shift to a diet that includes millet. If you don't have a health coach then hire one so they can guide towards your journey of health.
Honey is a natural product formed from nectar of flowers by honeybees (Apis mellifera; Family: Apidae) and has been used by humans since ancient times, both for its nutritional and medicinal properties. Not only nutritional properties but honey also has cosmetic, therapeutic and industrial values. Honey is utilized as a natural sweetener from ancient times since it has a high level of fructose (honey is 25% sweeter than table sugar).
It can be stored unopened at room temperature in a dry place and does not need refrigeration.
Approximately 300 types of honey have been recognized. These varieties are related to the different types of nectar that are collected by the honeybees. Antioxidants and enzymes found in raw honey are destroyed at temperatures above 110°F. Heating honey higher than 140°F degrades it’s quality.
The medicinal properties in honey originate from the floral source used by bees. Manuka honey is a dark monofloral honey rich in phenolic content, and currently it is gaining much attention for its antimicrobial activity.Researchers have also found that this honey is effective against a wide range of pathogens. (1)
Honey is mainly composed of Carbohydrates (95-97%). Furthermore, nutrients, such as proteins, vitamins, amino acids, minerals, organic acids, flavonoids and polyphenols are also present in minute amounts (2).
Approximately 31 variable minerals have been found in honey, including phosphorus, sodium, calcium, potassium, sulfur, magnesium, and chlorine.
Many essential trace components such as silicon (Si), rubidium (RB), vanadium (V), zirconium (Zr), lithium (Li), and strontium (Sr) are also detected (3).
These compounds have been reported to exert- Antioxidant effect (4)Anti-inflammatory effect and (5)Antibacterial effect. (6)
Other benefits of Honey include-
Wound healer- Honey aids in wound healing because of its properties including antibacterial, antiviral, anti-inflammatory, and antioxidant activities. Honey induces tissue repair cascades which includes repairing of damaged tissues and regeneration of new ones. Furthermore, it activates immune response to infection and promotes generation of antibodies.
Honey and cancer- Recent studies show that honey may exert anticancer effects through several mechanisms (7). Honey modifies the immune responses. Honey could be able to inhibit several forms of tumor in animal modeling including breast cancer, carcinoma, melanoma, colon carcinoma, hepatic cancer, and bladder cancer.
Honey and asthma - Honey is commonly used in folk medicine to treat inflammation, cough, and fever. It shows ability in reducing asthma-related symptoms or as a preventive agent to preclude the induction of asthma.
Honey and cardiovascular diseases- Antioxidants present in honey such as flavonoids, polyphenolics, Vitamin C, and mono phenolics may be associated with a reduced risk of cardiovascular failures. In coronary heart disease, the protective effects of flavonoids such as antioxidant, anti-ischemic, has shown to reduce the risk of coronary heart disorders.
Honey and neurological diseases- Honey is one such promising nutraceutical antioxidant. It exerts antidepressant, anticonvulsant effects.
Honey and gastrointestinal disorders- Honey has been suggested as potentially useful for various conditions of the gastrointestinal tract, such as periodontal and other oral disorders like gum bleeding, bacterial infection in mouth, gum disease. It is also useful in a condition called dyspepsia which is characterized by upper abdominal discomfort, burning sensation, bloating or gassiness.
This sweetener also has a few side effects-
Some heavy metals such as lead (Pb), cadmium (Cd), and arsenic (As) are present in honey which can be a burden on your liver and kidney.(8)
Honey in infants and young children under 12 months of age due to the chance of botulism poisoning. This is not a danger for older children or adults. Honey can cause a rare but serious gastrointestinal condition (infant botulism) caused by exposure to Clostridium botulinum spores.(9)
Avoid honey if you are allergic to pollen. Honey, which is made from pollen, may cause allergic reactions.
At iThrive, we recommend organic honey as it is least processed and works as a good substitute for sugar in many desserts and herbal teas. We’ve seen it work well for respiratory issues as well, especially in soothing sore throats.
References-
Tulsi, commonly known as holy basil, is a sacred plant in Hindu belief with botanical name Ocimum tenuiflorum (synonym Ocimum sanctum).(5) It is an aromatic perennial plant, native to India but is grown all over Southeast Asia.
This herb, packed with antioxidants and number of beneficial compounds, is used in traditional medicinal practices over hundreds of years. Marked by its strong aroma and astringent taste, it is regarded in Ayurveda as a kind of ‘elixir of life’. (4)Aromatic, delicious, beautiful and satvik herb, Tulsi increases ojas and prana.
Powerful antioxidants in Tulsi
Eugenol: It is a terpene with pain-relieving properties.
Ursolic and rosmarinic acid: These are compounds with antioxidant, anti-inflammatory, and anti-aging properties.
Apigenin: It is a flavonoid that helps the body remove waste at the cellular level.
Lutein: It is an antioxidant carotenoid important for eye health.
Ocimumosides A and B: These are the compounds that reduce stress and balance the neurotransmitters serotonin and dopamine(1).
Pros of Tulsi leaves
Tulsi is considered to be an adaptogen, balancing different processes in the body, and helpful for adapting to stress. Research suggests, as an adaptogen, it may relieve anxiety and improve moods.
For people with arthritis a cup of tulsi tea or tulsi oil applied at the site of inflammation relieves pain. Tannins, present in the herb, help reduce inflammation.
Tulsi soothes the stomach and digestive system. It improves gut's health and also reduces side effects of stress-induced stomach ulcers.
It has been used to treat wounds and infections over the years because it accelerates the process of healing and reduces pain, helps treat a throat infection and mouth ulcers.
Tulsi can help detoxify skin, remove skin infection, keep it clean and healthy.
Tulsi's broad-spectrum antimicrobial activity suggests it can be used as a hand sanitizer, mouthwash, water purifier, mosquito repellent, anti-diarrheal, wound healing, the preservation of foodstuffs.(3)
A literature review published in the journal Evidence-Based Complementary and Alternative Medicine( 2017) found tulsi is beneficial in preventing lifestyle-related chronic diseases, including diabetes, metabolic syndrome, and psychological stress.It is believed to promote longevity.(2)
As mentioned earlier, Tulsi is rich in antioxidants, which gives it strong anti-tumoral properties, protects the body from radiation, and scavenges for free radicals.
Cons of Tulsi leaves-
1. Women who are pregnant or trying to get pregnant should not take tulsi as it may affect reproductive capacity, possibly due to its ursolic acid content. Also, Tulsi may increase testosterone levels.
2.Tulsi contains eugenol, if taken in greater amounts, it may cause liver damage.
3. Tulsi may lower blood sugar and should be used with caution in people who have diabetes and are on blood-sugar-lowering medication.
So, the advantages of Tulsi outweigh the disadvantages. And multiple medicinal properties including adaptogenic, antimicrobial, anti-inflammatory, cardioprotective and immunomodulatory effects, make Tulsi a powerful herb! (2)
Dosage for Tulsi leaves-
It is suggested that 8-10 fresh Tulsi leaves should be eaten everyday. We, in The iThrive Method, recommend having Tulsi as fresh leaves on an empty stomach to give maximum benefits to the body. Tulsi leaves can also be had in the form of dried powder or herbal tea.
References:
Celery (Apium graveolens) is an extremely old vegetable, with records showing that parts of the plant were found in the tomb of the pharaoh “King Tutankhamun,” who died in 1323 B.C.
In the past, celery was grown as a vegetable mostly during the winter and in the early spring months. People mostly liked to eat it to help with “cleansing” and believed that it acted as a natural detox tonic that could prevent sickness. Celery may be eaten raw in salads or alone by juicing, or boiled with sauces and as a condiment for soups, stews, etc. It can also be used as an aromatic ingredient and besides the stalks, the leaves and seeds of the plant are also used.
The concept of celery juice as a cure-all in the modern age came from medical medium Anthony William, who's been preaching this health hack for the past 20 years.
He also advises that, “If you drink your celery juice empty stomach without adding salt or lemon, first thing in the morning, it will also strengthen your digestion of foods you eat for the rest of the day.
There is research that says that the antioxidant compounds in celery can help remove free radicals, says functional medicine doctor Jill Baron, M.D., However, she adds that "we don't have the research in humans at this time to verify all the claims."
Apparently celery is able to starve pathogens, plus it contains a multitude of undiscovered mineral salts that act together as an antiseptic. When these powerful mineral salts make contact with viruses and bacteria such as Epstein-Barr, HHV-6, Shingles, Streptococcus; and other pathogens (which are troublemakers, responsible for chronic illness) the salts begin to break down the pathogens’ cell membranes, eventually killing and destroying them.
Celery’s naturally occurring sodium actually helps stabilize blood pressure, bringing it down when it’s too high and up when it’s too low. Further, it won’t dehydrate your organs—instead, it clings to toxic, dangerous salts from poor-quality foods and helps draw them out of your body while replacing them with undiscovered cluster salts.
Celery juice is very nutrient-dense. It is also low in calories but high in several vitamins and minerals. In particular, the celery juice nutrition profile offers a good amount of vitamin A, vitamin K and folate. It also contains an array of other key micronutrients as well, including potassium, vitamin C and manganese.
Antioxidants are compounds that help fight disease-causing free radicals to protect cells against damage.
One of the top health benefits of celery juice is its antioxidant content. In fact, a review in Iran actually found that celery is a good source of several powerful antioxidants, including kaempferol, caffeic acid, ferulic acid, luteolin and saponin. According to an animal study published in the journal Molecules, celery juice was also able to prevent oxidative stress in rats treated with Doxorubicin, a type of chemotherapy drug.
Studies show that celery may contain several key compounds that can help decrease inflammation in the body. Not only can this potentially decrease symptoms of inflammatory conditions like rheumatoid arthritis and Crohn’s disease, but it could also help protect against chronic diseases as well.
Celery has a high water content and is actually composed of about 95 percent water by weight. Thanks to its water content, celery juice can help promote proper hydration, which is essential to overall health.
Some studies suggest that celery juice benefits heart health and could potentially help lower blood pressure. One 2015 animal model published in the Avicenna Journal of Phytomedicine showed that celery leaf extract was effective at decreasing systolic blood pressure in mice. Not only that, but it was also able to improve other aspects of heart health and helped lower levels of triglycerides and “bad” LDL and VLDL cholesterol.
Consume it for 15 days to 1 month & then stop. You'll know if it's working for you or not.
Phototoxic psoralens or furocoumarins, compounds present in celery, which are activated by ultraviolet sunlight and can cause dermatitis and sunburn and increase the risk of skin cancer. Celery might increase your sensitivity to sunlight.
Just like grapefruit juice, celery juice contains natural chemicals called furanocoumarins that have been known to interact with certain medications (causing concentration levels to rise) within your body.
Also Celery is high in oxalates. Oxalates are compounds that are found in many plant foods, including celery. In some individuals, consuming a high-oxalate diet can increase the risk of kidney stones. One stalk of celery contains 3 mg of oxalates & when consumed in juice form the oxalate levels can go to 1 gm. If you have sensitivity to oxalates, then celery juice might impact your health negatively
We often recommended celery juice to our patients who come to us with chronic health issues. The ones who benefit the most are the ones with gut health issues especially the ones with acid reflux, hyperacidity or H.pylori infections. We’ve also seen it work really well in people who have high blood pressure. However, given that it is high in oxalates, we really tread with caution with celery juice. Some of our patients have instantly seen negative reactions to celery juice.
As always, if you want to figure out which foods should fit into your personalized nutrition plan, reach out to us and we’d be happy to help.
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In India, 70-80% of the population, as per the National Family Health Survey (NFHS) 2015-16, are meat-eaters. A growing shift among a health-conscious middle class has spurred a number of start-ups that deal with mock meat. But what exactly is ‘mock meat’?
Mock meat is a type of vegetarian processed food, made entirely using plant ingredients like soy, wheat gluten, pea protein, coconut oil, which replicate the organoleptic features (aka taste and texture) of animal meat. Many different ingredients are being put to test in order to obtain desired characteristics resembling the flesh of an animal.
This apparently novel technique was introduced with the aim to help reduce reliance on industrial meat production. Popular media faces, celebrities, sports personalities are supporting the vegetarian/vegan lifestyle, and therefore, the idea of a vegetarian meat alternative.
Given the media focus and misinformation and propaganda about how animal consumption leads to environmental destruction and health problems, hardcore non-vegetarians are also becoming increasingly concerned of the many risks associated with the consumption of these livestock.
The Environmentalists Argument
Apparently more and more land is used for animal agriculture, to cultivate crops for livestock fodder. Animal agriculture takes up 77% of all agricultural land on Earth despite supplying only 17% of humanity’s food supply. Plant based meat is considered to be a pathway to a sustainable food supply. In addition, they claim greenhouse gas emissions are yet another problem for nature. Animal agriculture’s emissions come from three major sources: conversion of forests to pasture land and cropland; production of animal feed and animal digestion and waste decomposition. Also, claim there is always a risk of zoonotic diseases such as swine flu and avian flu.
The Health Argument
While it is true that due to its increased demand, more and more animals are being grown in a very inauthentic way. Chickens are pumped with growth hormones and antibiotic injections which when consumed can lead to a variety of health issues, the topmost being- antibiotic resistance. Fish farms are regularly sprayed with antibiotics and fed unnatural feeds to ensure growth and increase in yield. There’s no denying these practices make animal foods unfit for human consumption, there is always the option of pasture raised, grass fed livestock that is still fit for our consumption.
Research from the past has found that diets high in red meat, especially processed meat, have been associated with a range of health consequences, including obesity, type 2 diabetes, cardiovascular disease, and some cancers. Therefore the recommendation was that mock-meats with its ‘unique mimicry’ of meat can be a better alternative because of the health dangers linked with animal intake. These findings have been extensively debunked by researchers, scientists, doctors and nutritionists in recent years.
Here’s the truth about mock-meats such as Beyond burgers, Impossible meat and our own Indian version, Good dot.
The products used to produce plant based meats generally rely on fumigated plant protein. They are also highly processed. Processing can lead to i) loss of some nutrients and phytochemicals which are naturally present in a food; ii) can create highly-palatable foods
A study on controlled feeding suggests that diets high in ultra-processed food cause excess caloric intake and weight gain (1).
Although the novel meat has zero cholesterol, similar proteins and calories, they are high in their sodium content which has to be definitely looked out for!
It is surreal, but the industry calls this pseudo meat as “clean meat,” because they are created in a laboratory, not raised in a factory farm. The troubles with this fake meat are that the existing products are made using wheat gluten and soy to acquire the intended attributes of real meat. A wealth of research has backed up the fact that gluten, a protein present in wheat and other foodstuffs causes gut health problems. Some individuals are also found to be allergic to gluten (commonly known as Celiac disease or gluten intolerance) and manifest immediate symptoms upon its ingestion.
The base ingredient used for the production of these plant based faux meats is Soy. A study revealed that the amount of estrogen present in burgers made from soy is high enough to lead to gynaecomastia (aka growth of breasts in men).Moreover, soy is also known to be a potent allergen. Hence, gluten and soy- based meat alternatives pose a great threat to its consumers.
This novel technology also involves the use of non-animal cell (algae, bacteria, fungi and so on) cultures to reproduce the exact properties. This might involve genetic modifications of certain products to obtain similar nutritional and other qualities of animal meat.
Also the agenda behind this plant based and vegan propaganda is becoming increasingly politicised. For all the warm talk, global food policy is really an alliance of industry and capital intent on both controlling and distorting food production. To meet the 2050 challenges for quality protein and some of the most problematic micronutrients worldwide, animal source foods remain fundamental. There’s enough evidence to show that regenerative agriculture practices increase soil biodiversity and organic matter, leading to more resilient soils that can better withstand climate change impacts like flooding and drought. Healthy soils beget strong yields and nutrient-rich crops.
Our recommendations- Stick to whole natural sources of animal meat, there really is no substitute for animal meat when it comes to nutrient density. If you do choose to avoid it for ethical or religious reasons, you will need to supplement heavily. Talk to us if you need help with this.
But if someone offers you mock meat, please run in the opposite direction as fast as you can. They are really terrible for your health and we wouldn’t recommend them at all.
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The blog covers functional nutrition, chronic conditions, gut health, hormonal health, autoimmune conditions, sleep, mental health, and root cause analysis. Every article is written to help you understand what is actually happening inside your body, not just manage symptoms.
All articles are written by the content writers in collaboration with iThrive's clinical team of functional nutritionists, guided by the same methodology used in the ALIVE programme. The content is rooted in functional medicine and real clinical experience, not generic health advice.
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