7 Causes Of Candida Overgrowth & How to Naturally Fight Candida Overgrowth

I know we just met, but I’m going to ask you a very personal question: Have you ever had a yeast infection? Don’t be embarrassed. A lot of people get them. If you’re a woman, chances are you’ve suffered from the intense itching and white discharge associated with a vaginal yeast infection. Both women and men can also experience yeast overgrowth in the mouth (known as Oral Thrush), which can cause white lesions to form on the tongue and cheeks. Or maybe you’ve dealt with yeast overgrowth on the outside of your body, which can result in red, itchy rashes in the folds of your skin. No matter what type of yeast infection you’ve endured, it’s pretty fair to say that it was annoying and maybe even a little bit painful. Read on to find out why you get yeast infections, why they can be dangerous if left untreated, and how to naturally heal them.

The most common type of yeast infection found in the vagina, mouth, intestinal tract, and skin is caused by a fungus called Candida Albicans. Let me start by saying small amounts of Candida in the body is perfectly normal. In fact, very small amounts of yeast live inside your mouth and intestines on a regular basis. So there is candida yeast inside your body right now. Don’t worry, though, this is a good thing. When in proper levels, Candida actually benefits the body by aiding digestion and helping with nutrient absorption. The only time Candida is truly a problem is when it’s overproduced.
When the body produces too much Candida, you will begin to notice symptoms of a yeast infection (full list of symptoms below). While this may sound relatively harmless, think again.
If left untreated, Candida can spread to other parts of your body. It can break down your intestinal walls and penetrate the bloodstream. If that happens, toxic by-products will be able to enter into your body causing Leaky Gut Syndrome and a slew of other health problems. As you can see, it’s crucial to keep Candida yeast levels at bay.

7 Causes Of Candida Overgrowth

1) Poor Diet

Have you ever heard the phrase, “Standard American Diet (SAD)?” This refers to a diet that’s low in fiber and plant-based foods. It’s also high in unhealthy fats, complex carbohydrates (like sugar), and processed foods. SAD is linked to an increased risk of cancer, heart disease, stroke, digestive disorders, poor gut health, and yeast overgrowth.
Doctors say one of the main culprits is sugar. The sweet stuff many people love (and can actually become addicted to) feeds bad bacteria and Candida yeast, allowing it to grow and spread. It’s important to realize that Candida isn’t only fueled by milk chocolate bars and cupcakes. There are hidden sugars in just about all processed foods — from sauces to condiments, and even crackers! Plus, grains can contribute to Candida since the body breaks grains down into sugar.

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2) Diabetes

Now that you know sugar can feed Candida yeast, it may not come as a big surprise to you that people with diabetes (both Type 1 and Type 2) are more susceptible to an overgrowth/ yeast infections. Uncontrolled diabetes causes the level of glucose (AKA sugar) in saliva to increase, which creates a breeding ground for Candida.

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3) Antibiotics

If you are someone who rushes to the doctor every time you get sick then chances are you take a lot of antibiotics. Doctors sure do love prescribing antibiotics, don’t they? Don’t get me wrong, sometimes they are needed to fight off stubborn infections. However, a lot of people use them as their first line of defense and such frequent antibiotic use can kill off too many friendly bacteria in your body. It’s that good bacteria that’s responsible for keeping Candida under control. So if you kill off too many of your beneficial bacteria, Candida may overproduce to an unhealthy level.
Before you turn to antibiotics, it’s always worth trying to heal your body the natural way. Eat plenty of nutrient-dense vegetables and lean proteins. Plus, make sure to stay hydrated and get enough rest.

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4) Alcohol

While a glass of red wine a night can provide some health benefit, consuming too much alcohol could lead to Candida overgrowth. Knocking back a few too many adult beverages can alter the environment of your gut microbiome by killing off your beneficial bacteria. This is similar to how antibiotics affect your gut microbiome. As I just mentioned, good bacteria helps keep Candida under control.

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5) Oral Corticosteroids

Corticosteroids help reduce swelling, redness, itching, and allergic reactions. They are used to treat a number of different diseases, including asthma. Researchers now know that asthma patients who use oral corticosteroids are at a higher risk for Candida overgrowth and yeast infections in the mouth. In one study, researchers compared 143 asthmatic patients treated with inhaled steroids, 11 asthmatic patients not treated with inhaled steroids, and 86 healthy volunteers. They found a significantly greater amount of yeast in patients who used inhaled steroids.
If you use oral corticosteroids, it’s important to rinse/clean your mouth out after each use to help prevent Candida yeast overgrowth. Find out other ways you can naturally fight Candida below!

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6) Cancer Treatments

While chemotherapy and radiation can kill cancer cells, these harsh treatments can also kill off the friendly bacteria that naturally fights Candida. According to a double-blind randomized study, one-third of cancer patients who were going through treatment had “invasive” candidiasis. Doctors say this can cause serious complications. If you are undergoing cancer treatment and begin noticing signs of Candida yeast, talk to your doctor about it immediately.

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7) Weakened Immune System

If you have a strong immune system then Candida yeast infections are rarely serious because the body will kick in and defend itself. However, if you have poor immunity then an infection can easily spread. In severe cases, the yeast can actually affect your blood, membrane lining the heart muscle, or membranes around the brain. Some people who suffer from a weakened immune system include:

• Babies
• Small children
• The elderly
• People diagnosed with an autoimmune disease
• People diagnosed with HIV/AIDS

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Signs of Candida Overgrowth 

While a yeast infection is a clear indicator of Candida yeast, it’s not the only one. Below is a list of various different signs of Candida overgrowth. They include:

• Recurring vaginal yeast infections (itching and white discharge)
• Rectal itching
• Oral thrush (white tongue)
• Skin and nail fungal infections (i.e. athlete’s foot or toenail fungus)
• Skin issues like eczema, psoriasis, hives, and rashes
• Bloating
• Digestive issues such as constipation or diarrhea
• Chronic fatigue
• Brain fog
• Autoimmune diseases
• Mood swings
• Sugar cravings
• Sinus infections
• Hormone imbalance

How Can You Tell For Sure?
If you are experiencing the warning signs of Candida overgrowth, talk to your doctor. Your primary care physician may want to get you tested. A blood test, urine test, or stool test can reveal if you do in fact have Candida overgrowth.

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How to Naturally Fight Candida Overgrowth 

1) Eliminate The Bad Stuff In Your Diet

First things first, eliminate processed foods filled with refined carbohydrates and sugar. When you go food shopping, make sure to read ingredient labels very carefully. You may be surprised to find out the amount of sugar that’s hiding in some of your favorite foods. If you’re trying to fight off Candida, the best thing you can do is to avoid all processed/ boxed foods. That means, try to stick with whole foods that don’t require an ingredient label. Think about it — broccoli doesn’t need an ingredient label because it doesn’t have any ingredients!
While shopping your grocery store’s perimeters (that’s where the healthy food is), keep in mind that most fruits are filled with sugar. While it’s natural sugar, it’s still sugar and could feed yeast. If you are struggling with Candida overgrowth, it’s best to eliminate fruits for a while.
Additionally, stop eating fried foods and drinking alcohol.

2) Eat Organic Vegetables

Many vegetables have a detoxing effect on the body and can help control Candida. Check out this video for some ideas on what to eat during the first week of your Candida Diet:

3) Introduce Coconut Oil Into Your Diet

Coconut oil has powerful anti-bacteria, anti-fungal, and anti-microbial properties that help protect the body. One great way you can use coconut oil every day is through oil pulling. Simply put a spoonful of coconut oil into your mouth first thing in the morning, swish it around for 10-2o minutes, spit the oil into a garbage bag, and brush your teeth like normal. This will help “pull” bad bacteria or yeast out of your mouth (perfect for fighting against oral thrush)!
You can also cook with coconut oil, use it to replace butter, or eat it straight from the spoon!

4) Load Up On Garlic

Garlic has potent anti-fungal benefits that have been proven to fight Candida. Researchers say it’s all thanks to a phytonutrient called allicin. To reap the greatest benefit, enjoy your garlic raw. A few ways you can enjoy raw garlic include:

• Add it straight to homemade salads
• Put it in homemade dressings/sauces
• Add it to guacamole 

5) Probiotics

Probiotics are the beneficial bacteria in our gut that help control Candida. They are found naturally in certain foods such as:

• Live-cultured yogurt
• Kefir
• Kimchi
• Sauerkraut
• Pickles
• Natto
• Tempeh
• Miso (miso soup)
• Apple Cider Vinegar

If you aren’t a big fan of these foods, you can also get your daily dose of beneficial bacteria through a supplement. Probiotic supplements are becoming increasingly popular and are safe for everyone. They are even considered safe to take during pregnancy and while breastfeeding. Additionally, there are probiotic supplements on the market designed specifically for kids.

As with anything, it’s always best to talk to your doctor before starting a probiotic supplement. Since all probiotic supplements contain different bacteria strains that benefit various functions of the body, your doctor may even be able to recommend the perfect brand to fight Candida.

6) Reduce Your Stress Level

Stress takes a major toll on the entire body, including your gut. When stress hormones are released into the body, good bacteria (the ones that control Candida) are attacked and killed. In one study by Ohio State University, researchers placed an aggressive mouse into a cage of docile mice. They then compared the gut bacteria of the stressed-out mice to a group of calm mice. They found the stressed mice had lower amounts of a particular (important) bacteria strain.
I know that lowering your stress level is easier said than done. After all, you have bosses to please, kids to tend to, housework that needs to get done, and relationships to maintain. Plus, you probably commit to way more things than you have time for. While finding time to relax and de-stress can be difficult, it’s extremely important to start prioritizing your mental health. Take some time to meditate, go to the gym, walk outdoors, read a book, hang out with some friends, or relax in a detox bath. Whatever makes you happy, make sure to schedule it into your busy day. Remember – your health depends on it!

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Top 8 ways Coconut Oil benefits Weight Loss

If you’re looking to lose weight then I have some advice for you — add coconut oil to your regular diet. I know what you’re probably thinking: “How can coconut oil help me drop a pant size when it’s full of saturated fat?” While eating fat to lose weight may sound a bit strange at first, researchers say coconut oil is actually a weight loss friendly fat. That’s because it contains a unique combination of fatty acids that effectively boost the metabolism, burn up calories, blast belly fat, and keep you feeling full for longer. Find out why below!

About The Fat In Coconut Oil

First, let’s address the fat in the coconut oil jar. In just one tablespoon of coconut oil, you’ll get 14 grams of fat, 12 grams of which are saturated fat. Years ago doctors and other health care professionals warned people to stay away from this type of fat, believing it could lead to obesity, heart disease, high cholesterol, and other health issues. Today, we know not all sat fats are created equal. According to researchers, the saturated fats found in coconut oil are mostly beneficial lauric acid, which is considered an extremely healthy medium-chain fatty acid (MCFA).
Before I go over the health benefits of medium-chain fatty acids, you should know that most common seed and vegetable oils (including olive oil) are comprised of long-chain fatty acids (LCFAs). LCFAs are difficult for the body to digest, are predominantly stored as fat in the body, and can increase LDL “bad” cholesterol levels. These are all horrible factors if you’re looking to lose weight and improve your health.
On the flip side, MCFAs are easily digested. They are also immediately converted into energy, which means they aren’t stored as fat. Plus, MCFAs help to stimulate the metabolism, which leads to weight loss. Don’t just take my word for it, though. Over the years, there have been several studies conducted on the effect MCFAs have on weight loss and researchers say the results are promising. In one study, rats were overfed with either LCFAs or MCFAs. After six weeks, researchers found the rats that were fed the MCFAs gained 20% less weight and 23% less body fat than the rats that ate LCFAs. This is great news for dieters. Based on the results of this study, along with a number of others, researchers believe MCFAs have the potential to fight human obesity.

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Coconut Oil Boosts Metabolism and Burns Calories 

Since coconut oil is digested differently than most other fats, it’s no wonder the body responds to it in a unique way. When you consume the thermogenic oil, medium-chain fatty acids are sent straight to the liver, where they are converted to energy. This means that coconut oil’s high-fat content isn’t left to circulate freely in the blood or get stored as extra body weight.
Numerous studies have found the MCFAs in coconut oil enhance energy expenditure, fat usage, and calorie burning. In one study conducted by the University of Geneva, researchers fed eight healthy young men between one to two tablespoons of MCFAs or LCFAs before meals. At the end of the study, researchers found the men who ate the MCFAs experienced an increase in energy expenditure by 5%, totaling a loss of about 120 calories per day.
In another study, 17 obese women were fed daily meals rich in either MCFAs or LCFAs. After 27-days, researchers found when the women replaced the fats they usually eat with MCFAs, they actually burned more calories.

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You May Experience a Natural Energy Boost

Let’s keep talking about calories. You probably know that in order to lose weight you need to burn more calories than you’re consuming. One of the best ways to do that is to get physical. Through activities like yoga, kettlebell swings, Zumba, P90X, Crossfit, or a number of other popular workouts, you can burn a ton of calories and watch the pounds melt right off. It all sounds great, but when it actually comes down to getting your booty off the couch and working out a lot of people just don’t have the energy. Many people either skip working out altogether or they don’t push themselves hard enough during a workout session to reap the weight loss benefits. This is where coconut oil may help!
In one study, researchers found consuming MCFAs can actually help increase energy and stamina. Over a six-week period, the researchers fed mice a diet rich in either MCFAs or LCFAs. Then, they had the mice swim in a current pool until they became too exhausted to continue. In the end, the group of mice that were fed MCFAs showed significantly greater endurance and were able to swim for a longer period of time. Imagine how many more calories you can burn if you pushed yourself just a little harder during every workout!

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 Controls Blood Sugar Levels

One reason coconut oil can naturally boost energy is because it can control blood sugar levels. While this is extremely important for anyone who battles with diabetes, blood sugar levels also have a direct impact on your ability to lose weight and keep it off. For many people, simply getting ahold of their blood glucose peaks and valleys is enough to do the trick and help stabilize their weight.

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Coconut Oil Makes You Feel Full

Are you someone who is always hungry? An hour or two after you eat breakfast do you find yourself reaching for a snack? I’m sorry to be the bearer of bad news, but an extra snack here and there isn’t helping your weight loss efforts. Of course, I’m not suggesting you starve yourself until lunch. Rather, it’s time to re-evaluate your meals. Eating foods that are rich in protein, fiber, and healthy fats have been known to help keep your tummy feeling full for longer.
If you enjoy eating oatmeal for breakfast then you are already getting a nice dose of fiber and protein. Next time, though, try stirring in a spoonful of coconut oil too. Not only will it boost the flavor, but it will also provide your body with MCFAs, which researchers say help curb mid-morning snacking. For example, in a two-week study, researchers looked at how eating MCFAs affected appetite. They fed six healthy men a diet high in MCFAs and found they immediately ate 256 fewer calories per day. So, as you can see, in the long run adding coconut oil to your meals can help you eat fewer calories throughout the course of a day.
If you don’t care for oatmeal, some other options are to add coconut oil to your morning cup of coffee or slather some on top of your eggs. You can even replace the butter on toast with coconut oil or add some to a smoothie. The possibilities are endless so get creative!

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Coconut Oil Blasts Belly Fat

When you button your jeans does your stomach pour over, resembling a muffin top? Along with the uncomfortable feeling of a tire around your waist, belly fat is dangerous to your health. When your body holds onto fat in your mid-section it builds up in between your organs, like your stomach and intestines. This type of fat is called visceral fat, which has been linked to heart disease, cancer, and diabetes. While getting rid of belly fat can be challenging, researchers say coconut oil can help.
In one study, 40 women between the ages of 20-40 years old were given a daily soybean oil or coconut oil supplements. They also followed a low-calorie diet and walked 50 minutes a day. After 12 weeks both groups had lost weight. However, only the coconut oil group had experienced a decrease is belly fat. Women who ate the soybean oil actually had a mild increase in belly fat. This isn’t the only study that reached such findings.

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Coconut Oil May Increase Thyroid Activity

The thyroid is a butterfly-shaped gland that’s located in your neck and releases hormones that control your metabolism. If you have a sluggish/underactive thyroid you may experience weight gain. Unfortunately, many of the oils that we cook with on a daily basis can negatively affect our thyroid health. According to Dr. Joseph Mercola, after someone consumes an oil that contains LCFA, it oxidizes quickly and becomes rancid in the body. This process can damage cells and put stress on the thyroid. That isn’t the case with coconut oil, though. Since coconut oil is more stable and doesn’t put stress on the thyroid, this super oil has even been compared to powerful antioxidants.

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Coconut Oil Improves Digestion

For decades, researchers have recognized the ease of digesting coconut oil. Like I mentioned above, this is because MCFA molecules are smaller than LCFAs and require less work to be broken down and digested. This means coconut oil puts less strain on the pancreas and entire digestive system. Additionally, coconut oil fights inflammation. For these two reasons, patients with Crohn’s disease, colitis, and other gastrointestinal issues have reported significant improvements in their digestive health after adding coconut to their diet.
While digestive issues are extremely uncomfortable, did you know that a sluggish digestive system has actually been linked to a tougher time losing weight? That’s mainly because your body won’t properly break down food and toxic waste will get stored in your intestines. Right now, the average American has pounds of stool trapped in their intestines and doesn’t even know. Additionally, when your digestive system isn’t working properly your intestines won’t be able to absorb all of the nutrients and minerals from the food you eat. This means nutrients that can stimulate weight loss may not be absorbed into the bloodstream. As you can see, improving your digestion is another way coconut oil can help you lose weight, feel lighter, and be healthier!

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How Much Coconut Oil Should I Eat For Weight Loss?

While coconut oil offers the body many benefits, including weight and fat loss, it’s important to note you should consume it in moderation. Eating spoon after spoon of coconut oil in addition to other fats will likely leave you with undesirable results. Meaning, you may actually gain a few pounds. So, instead of just adding coconut oil to your existing diet, work to replace some of the fats you currently eat (like butter, olive oil, soybean oil, canola oil, etc) with coconut oil.
So how much of it should you consume in a day to lose weight? According to Dr. Bruce Fife, who is a nutritionist, naturopathic physician, and author of the book “The Coconut Oil Miracle,” you should eat anywhere between one-three tablespoons of coconut oil a day to reap the health benefits.

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Should I Eat Coconut Oil When It’s Solid Or Liquid?

If you’ve never used coconut oil before then this question might confuse you. Here’s the deal – when coconut oil reaches 76 degrees Fahrenheit it melts to a liquid. So if you leave coconut oil on your countertop for a period of time, you may watch its form change. In the hot summer months, your tub of coconut oil will likely be soft and liquidy. In the cold winter months, however, it will be hard. The powerful nutrients in coconut oil remain in both forms. So whether it is liquid or solid, they are equally healthy.

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How To Choose a Coconut Oil

While it doesn’t matter whether you consume coconut oil in its liquid or solid state, if you want to reap the many health benefits then it is important to choose a high-quality oil. When shopping for coconut oil look for the following words: unrefined, extra virgin, and/or pure. This means no chemicals have been added to the oil and it hasn’t been bleached. Additionally, the oil isn’t exposed to high heat levels during the extraction process, like its refined counterpart. This is key since heat can kill off some of the good nutrients.
Just like with any real food, coconut oil does expire. With that said, coconut oil does last way longer than most fresh oils do. Unrefined coconut oil has a shelf life of more than a year.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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How To Choose The Best Coconut Water & Top 10 Ways Your Body Benefits From Coconut Water

Between coconut oil, coconut milk, and coconut water, it seems the world is going nuts for coconuts … and rightfully so! In general, coconut products are packed with powerful nutrients that benefit the body in many ways. As more and more research confirm their benefits, it seems more and more people are eager to stock up products made from this tropical fruit! Today, we’re going to focus on coconut water, a trendy and refreshing beverage you should definitely try. 

So What The Heck Is Coconut Water?!

Coconut water is a clear liquid that’s found inside a young, green coconut. Typically, coconut water is taken from a coconut that’s around five-seven months old. The younger the coconut, the more water it contains.
As a coconut matures, the liquid inside of it is replaced with coconut “meat.” That matured meat is then squeezed to create creamy coconut milk, a dairy alternative that’s also gaining a lot of popularity.
While coconut milk and coconut water may sound similar, they are very different in texture, taste, and nutritional value. While coconut milk is loaded with healthy fats and protein, coconut water is fat-free and contains very little protein. Despite that, it still packs a powerful nutritional punch. It’s approximately 46-calories per cup, has 10 grams of natural sugar, and contains plenty of vitamins and minerals that the body needs.
People in tropical countries have been cutting open young coconuts and drinking their water for centuries. While the drink has been used to treat health-related ailments for quite some time, today, researchers are confirming the claims. Below are the top 10 ways your body benefits from coconut water!

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1) Perfect For Athlete’s Needing To Rehydrate

Coconut water is often referred to as “nature’s perfect sports drink” and a “life enhancer.” This is mainly because it’s high in calcium, potassium, and sodium. All three of the nutrients I just mentioned are powerful electrolytes, which the body needs to function properly. Athletes lose electrolytes through their sweat. You can also lose electrolytes if you don’t drink enough fluid and become dehydrated. To keep your body balanced, you need to replenish those electrolytes as soon as possible. One of the best ways to do that is to sip on coconut water.

Coconut water’s rehydrating benefits have been proven so powerful that in certain emergency situations, coconut water has actually been used intravenously. People in remote areas of the world have reported great success from using coconut water as a short-term IV hydration fluid. *Note: You shouldn’t attempt this at home. Instead, stick to drinking the coconut water.
In one 2002 study, researchers compared the hydrating benefits of water, coconut water, and standard sports beverages. They had eight participants exercise in the heat and then drink one of the three beverages. They found no difference in sodium levels, urine output, or fluid balance. However, participants reported significantly less nausea after drinking the coconut water, which allowed them to drink more of it. For this reason, researchers call coconut water the best option!
Additionally, doctors point out that coconut water is a much better choice than many sports drinks on the market today because it’s not full of refined sugar. Sports drinks, on the other hand, are loaded with sugar and other chemicals that have been linked to various health issues.

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2) Boosts Energy

Fatigue is one of the main signs of electrolyte imbalance. So if you find yourself sluggish by noon and don’t have time for a nap, try sipping on some coconut water. Just one serving of coconut water in the afternoon could help put that pep back in your step. That’s right, with coconut water there’s no need to chug down a sugary Red Bull or 5-Hour Energy shot! Plus, along with cutting back on sugar and other chemicals, coconut water won’t give you the jitters like energy drinks often do.

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3) Reduces Muscle Tension

Coconut water is rich in both calcium and magnesium, two electrolytes that have been shown to relax muscles throughout the entire body. This is just another reason it’s the perfect beverage for athletes. Along with relaxing your leg muscles after a long run or arm muscles after an intense iron-pumping session, though, these nutrients can help soothe the muscles around your heart.

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4) May Support Heart Health

We heart coconut water and coconut water loves our heart! Since this popular tropical drink is rich in electrolytes, it’s also been shown to support heart health. Researchers say one way it does this is by lowering cholesterol and triglycerides.
Cholesterol and Triglycerides
One group of researchers conducted multiple studies on rats. Once they found evidence that consuming coconut water could lower both cholesterol and triglycerides, they decided to do a longer study that compared the refreshing drink to powerful statin drugs. After 45 days of the rats eating a diet high in fat and cholesterol, the researchers found similar effects between coconut water and the drugs. For this reason, researchers say coconut water has lipid-lowering effects.
May Reduce Blood Pressure
In a 2005 study, researchers divided 28 people with hypertension into four groups. They were either given plain water, coconut water, mauby, or a combination of all three. At the end of the study, the group that saw the most significant decrease in blood pressure was the coconut water group. Their systolic blood pressure was 71 percent lower and their diastolic blood pressure was 29 percent lower than those who drank plain water. Researchers attribute this effect to the drink’s high potassium levels. According to the American Heart Association, potassium can help control blood pressure because it lessens the effects of sodium.

May Reduce Heart Attack Risk
Given the fact that coconut water can help to lower cholesterol, triglycerides, and blood pressure, you probably assumed that it could potentially decrease the risk of heart disease, stroke, and heart attack. Researchers have done studies on rats and the findings are promising. Additionally, researchers say giving coconut water to rats recovering from a heart attack helps speed up the recovery process.

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5) May Help Prevent Kidney Stones

If you’ve ever had kidney stones then you know how painful they can be. They can cause abdominal pain and serious discomfort when trying to urinate. Kidney stones are hard deposits made of minerals and other compounds that stick together in concentrated urine. While drinking regular water can help pass kidney stones (and prevent future ones from forming), coconut water is said to be even more beneficial.
In one study, rats were divided into three groups and fed either a standard rat diet, regular water mixed with ethylene glycol, or coconut water. Researchers found the coconut water helped break up the kidney stones, reducing the number of crystals found in the rat’s urine.

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6) May Help Fight Diabetes

If you or someone you know is diagnosed with diabetes then you may want to stock up on coconut water. While more research is needed, so far, studies on diabetic animals show the drink could improve blood sugar levels.
In several studies where diabetic rats were fed coconut water, researchers found they had an easier time managing their diabetes. In one study, researchers attributed this effect to L-arginine, an amino acid found in coconut water. L-arginine helps improve insulin sensitivity.
Additionally, coconut water is a good source of magnesium, which is also said to improve insulin sensitivity as well as lower blood sugar levels in people with Type 2 Diabetes.

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7) Helps Fight Free Radicals

Without getting too scientific, free radicals are molecules that form in the body during metabolism (when food is converted into energy). When there are too many free radicals, the body is put under oxidated stress. This can damage cells and lead to disease. One way to fight free radicals is by eating antioxidant-rich foods. That’s because antioxidants are molecules that can interact with free radicals and modify their reaction so they aren’t harmful. Since coconut water contains antioxidants, researchers say the tropical drink can even help keep your body functioning properly at the cellular level.

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8) May Improve Digestion

One of the main causes of constipation is dehydration. If your body doesn’t have enough water then your stool will become hard and difficult to pass. Staying hydrated helps keep your intestines smooth and flexible. It also helps keep the food you eat moving through your intestines, and ultimately allows food waste to exit the body. While doctors say drinking 8-16 oz of regular water every two hours can help beat constipation, coconut water is another great option.

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9) May Fight Migraines 

Migraines are another sign of dehydration. Rather than reaching for regular water to rehydrate, though, sip on magnesium-rich coconut water. Magnesium has been known to fight headaches and migraines.

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10) Helps Relieve Hangovers

While grabbing drinks with some friends can be fun, the next-day hangover certainly isn’t! To help relieve your pounding headache, reach for some coconut water. The electrolytes will quickly help to rehydrate your body. Plus, the antioxidants will help fight any oxidated stress caused by the alcohol.

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How To Choose The Best Coconut Water

With the recent popularity of coconut water, bottles of the tropical drink are popping up in grocery stores around the world. In fact, you can find them in just about any health food store or regular grocery store. They’re even sold in Walmart and Target! With so many different options available to us, picking out the “healthiest” brand can be difficult. Here are a few tips to help you pick out the best one:

• Read the ingredient label carefully to make sure there aren’t any added sugars.
• Go organic
• Choose plain, unflavored coconut water (there will be a slightly nutty flavor as is)
• Make sure it has no more than 50 calories per serving

The Best Option

If you’re looking for convenience then bottled coconut water is just fine. However, if you really want to reap the health benefits (and feel like you’re on an island getaway), then opt for a fresh, green coconut! This will assure you are drinking coconut water with no added sugars or preservatives. Fresh coconut water also hasn’t been pasteurized, making it, hands down, the healthiest option. Many health food stores sell fresh coconuts in their refrigerated section. They usually keep for about 3-5 days.

How To Add Coconut Water To Your Diet

• Smoothies
• Ice (make ice cubes from coconut water rather than regular H2O)
• Popsicles
• Soups
• Tea
• Oatmeal (cook your morning oats in coconut water)
• Steam veggies in coconut water

Happy sipping!

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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What Is GMO? Are They Safer Than We Think?

The debate surrounding genetically modified organisms (GMO) is an impassioned one. This high-tech food production method, which occurs when genes are modified by scientists, is the topic of heated discussion, and there is a significant amount of research already conducted, and currently being conducted, attempting to prove and disprove its safety. Those in favor of GMO argue that the science benefits the agriculture industry, markets and even the nutritional value of food in some cases, while those against argue that eating genetically modified food is dangerous, unnecessary, and potentially harmful to human health. Despite the significant controversy that surrounds this farming practice, GMOs are found in more than 70 per cent of processed food in the US, and often without labels to specify that fact..

What Is GMO?

Also known as ‘genetic engineering’, genetic modification involves the technologically-advanced science of extracting genes from the DNA of one species and artificially implanting them into another species. This allows farmers to guarantee desirable traits in their food crops and livestock. For example, scientists are testing GMO options to make tomatoes more resilient to freezing temperatures. One experiment that was conducted by scientists was to insert an antifreeze gene from a winter flounder, which can live in freezing waters, into tomatoes to increase their tolerance to frost. This genetically modified tomato is not commercially available, but is an example of the kind of research being conducted into revolutionizing the agriculture industry.

Genetic modification is a significant step up from ‘selective breeding’, which has existed for thousands of years. This modern biotechnology is more efficient and effective than previous breeding methods, enabling seed developers to add genes from other organisms into crops, directly modifying the product’s genome. Using genetic modification like this, scientists can produce new varieties of plants and animals with certain qualities, which in some cases, means they can eliminate the use of chemical pesticides. For example, if a crop is being destroyed by a certain insect, scientists can add a particular gene that acts as a repellent for that insect. Genetic engineering has allowed farmers to deal with common problems they are confronted with, such as increasing wheat’s resistance to drought, and allowing maize to survive pesticides. Some GM crops can even produce higher yields than natural crops. However, on the other side of the fence, it is argued that genetic modification has increased the use of pesticides because scientists are able to make the food resilient to the chemicals.

What Are The Major Concerns?

The biggest question people are asking is whether GM foods will have a negative impact on human health and the environment. The human health aspect stems from the changes to the nutritional content of foods, allergy responses, toxicity, organ damage and gene transfer. These questions have been addressed over a number of years through in-depth research conducted by different independent groups around the world. As a result, the American Medical Association and World Health Organization have both concluded that GM foods are safe for consumers. But there are plenty of unanswered questions in relation to large-scale genetic medication and GMO agriculture. According to some scientists, there are potential environmental concerns regarding the impact and sustainability of GMO farming, while supporters say it could have a positive effect on the environment. And so, the battle rages on…

Understanding Genetics, Evolution And Selective Breeding

To understand genetic modification, you should first get your head around genetics, evolution and the millennia-old practice of selective breeding.
Genetics is the field name of the scientific study of genes, heredity and inherited characteristics. Genes are made up of DNA and act as instructions to make living organisms. All living plants and animals inherit genes from their ancestors, and these genes tell cells what to do, which results in the appearance and function of the product. However, genes are prone to mutation, which is one of the reasons everything has a unique physical feature, even if it is very minor.

Evolution refers to the historical occurrence of change in species over many generations. The genetic makeup of individuals causes the evolutionary changes, even within the same species. This is usually a very slow process and is influenced by certain environmental conditions. Natural selection is an example of evolutionary adaptations, and it is a very simple one. It refers to the rates of reproduction and mortality, with those best suited to their environment surviving and reproducing more successfully than organisms that are not as well suited. As a result, after several generations, the better-adapted organisms are the dominant ones, filtering out the less suited ones, known in layman’s terms as ‘survival of the fittest’.
Selective breeding has been around for thousands of years, and is a much faster process than evolution. Domesticated plants and animals have been selectively bred by humans to produce better, more desirable products. For example, cows have been selectively bred to produce more milk, apple trees to produce larger fruit, and wheat to be more resilient to disease. Despite the human interference, the principles of the breeding are still technically natural, because foreign DNA is not being inserted into the organisms. That is where GMO differs…

The Claims About GMO

Genetic modification has been the subject of heated debate in recent decades, and as a result, there are a number of myths mixed in with the truths.
GMO foods are all around us, and are basically impossible to avoid if you shop at supermarkets and eat a balanced diet. What’s more, producers do not have to label genetic modification in food, so if you do want to avoid it, it is extremely difficult.

There are a number of claims that suggest GMO food is not safe, with discussions focusing around four major areas of concern. These are ethical concerns, socio-economic issues, environmental impact, and human health. The first issue anti-GMO campaigners have raised is the idea that the technology is ‘too new for us to know if it is dangerous’. This may have some slim merit, however, genetically engineered plants became commercially available more than 20 years ago, and they had been tested in labs for a decade before that. Since then, more than 1,700 peer-reviewed safety studies have been conducted and published. Five of those were in-depth reports from the National Research Council, focusing on human health and the environment. And the current science on GMO food is that it is no more or less dangerous than conventional crops.

Next in line is the claim that it is not worth the risk because there are other ways to feed the world without GMOs. While this advanced farming technology isn’t about to solve the world’s food problems, it does have the potential to significantly increase crop production and security at a time when climate change and population growth threaten food supplies.
And probably the most worrying claim is, ‘GMO’s cause health problems, including allergies and cancer’. This claim comes from the idea that hazardous proteins like allergens and toxins are added to food during the genetic engineering process, which is a legitimate concern. It is, theoretically, possible for a new gene to express a protein that can incite an immune response. However, because of this risk, biotech companies perform extensive allergy and toxicity tests. The downside is, this sort of testing is voluntary, but if they are not conducted, the FDA can block the products.

GM Food And Nutrition

For people searching for a healthy lifestyle and eating natural whole foods, the idea of genetically modified food can be very off-putting. This is understandable, but when looking purely from a scientific nutritional point-of-view, the technology can actually improve the nutritional profile of food. This means it has the potential to assist in reducing the rates of malnutrition around the globe where certain nutrients are lacking. For example, golden rice has beta-carotene added to it, providing a dose of vitamin A, which is lacking in many diets.

While people in first world countries can readily purchase and consume safe, healthy food, micronutrient malnutrition is quite widespread in poorer countries. This affects more than 50 per cent of the population in the developing world, which is why GMO is being touted as a possible solution, or part-solution, to the problem. Transgenic methods, such as bio-fortification, which involves increasing a crop’s nutritional value through genetic engineering, is considered a potentially low-cost solution. However, this option and the current products under review have not been fully tested or approved yet.
There is one major cause of concern related to certain GMO crops, and that is the use of the herbicide glyphosate (roundup), which may be harmful to human health. GM crops that have been developed to be herbicide-resistant and sprayed with this herbicide have the potential to cause adverse effects, according to research. A further study of rats found that GMO corn sprayed with roundup caused cancerous tumors, potentially resulting from the toxic effects of the herbicide, or the genetic modification. The research was heavily criticized and was later retracted, but then republished in a different journal.

So, Are They Safe?

Over the course of a decade, between 2003 and 2013, more than 1,000 studies concluded that human health and the environment were not in any danger from the development or consumption of genetically engineered crops and food. Among the evidence compilation was a meta study of 50 research projects compiled by the European Commission. It concluded that the ‘use of biotechnology and of GE plants per se does not imply higher risks than classical breeding methods or production technologies’.
The reality is, GMO foods cannot be labeled as ‘healthy’ or ‘unhealthy’ at this stage. The health of them depends entirely on every individual genetically modified crop. However, the risks associated with genetically modified food are scientifically considered to be very low. They are not considered to be any riskier than selective breeding. Despite the fact that there is no evidence to date suggesting GMOs are harmful to humans, the controversy surrounding them continues. This may stem partially from a mistrust of biotech companies, and is not totally unwarranted. There are many scientific studies on the safety of GM food that pose potential conflicts of interest. However, there are also many independent studies that have been conducted, concluding the same thing.

Take Home Message

There is no current evidence to suggest that genetically modified food is harmful to human health. As far as nutrition and science is concerned, you have to look at the available evidence at the time. This, of course, may change over time, but at the moment, GMO food is considered safe to eat. The biggest question mark looming over this modern agricultural practice is the use of the herbicide, roundup. Some GMO crops have been bred to resist the effects of herbicides and pesticides, and when they are sprayed with roundup, they may have a toxic effect on human health when consumed. This is still the subject of heated debate, as is the science of genetic engineering. However, there is no reliable evidence that GMO food is harmful or toxic to human health.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Which Salt Is The Healthiest?

To salt or not to salt … that is the question! For years, doctors and government regulators alike have been telling us to reduce our salt intake for health reasons. They say a high-salt diet could lead to high blood pressure, heart disease, stroke, and even death. But is this true? Is salt really the enemy? While there is still a debate on this topic, research shows the white stuff we use to flavor our food isn’t quite the evil it’s made out to be. Well, if you’re consuming the right type that is!

What is Salt?

For decades, researchers have been studying salt and its impact on the human body. Before we go any farther, it’s important to understand what salt is.
Salt is a crystalline mineral that’s made from sodium and chlorine (NaCl). These two elements are essential for life. We cannot live without them because they contribute to numerous critical biological processes, including:

• Regulating the amount of water that’s in and around your cells
• Carrying nutrients into and out of your cells
• Helping the brain function
• Helping the nerves send out electrical impulses
• Aiding digestion and metabolism
• Supporting adrenal function
• Maintaining and regulating blood pressure

You may be wondering, if the elements that make up salt are so important for our health then why does salt have such a bad reputation? What a lot of people don’t realize is there’s a huge difference between natural salt and the refined stuff we usually eat.

5 Types of Salt and How They Affect Health

There are a large variety of salts on the market ranging in color, texture, taste, and nutritional value. Today, we are going to focus on five of the most commonly used and talked about salts: refined table salt, sea salt, kosher salt, pink Himalayan salt, and Celtic sea salt.

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Refined Salt

Refined salt, also referred to as table salt or cooking salt, is originally produced from either salt mines or evaporated ocean water. I’d like to take a minute and add a quick note here to make you aware, that when you see the word refined on a label of any food, a red flag should go up. That one little word is telling you that the food has been processed. When a food has been refined (processed) it has been altered from its original state. So, as in the case of the refined salt, what started out as a beneficial mineral, is quickly transformed into an altered state. It’s been chemically cleaned and stripped of natural healing minerals which in the end reduces its initial natural nutrients.

Here’s what happens: Before refined salt hits the shelves of your local grocery store, it’s dried in high heat above 1,200 degrees Fahrenheit. That excessive heat alters the natural chemical structure of the salt. To make matters worse, during the drying process, manufacturers add anti-caking agents so the end product will pour and flow freely. Dr. Joesph Mercola says these anti-caking agents are “dangerous chemicals like ferrocyanide and aluminosilicate.”
Along with anti-caking agents, iodine is also added to refined salt. Why? In the United States, it started in 1924. At that time many people were experiencing iodine deficiencies, which can lead to goiters (enlarged thyroid) and thyroid disease. Today, though, it is easier and recommended to get iodine from whole foods, like saltwater fish and dairy.
Overall, table salt is not pure. Rather, it’s 97.5 percent sodium chloride and 2.5 percent chemicals.
Consuming too much of this type of salt can cause excess fluid in your body tissues and lead to various health issues. Despite table salt having little in common with natural salt, this is the type most people use to flavor their homecooked food and most food manufacturing companies dump into their packaged products. Even sweet foods that don’t taste salty are loaded with refined salt and sodium. Manufacturers use it to preserve foods (extending their shelf life) and enhance flavor. Unfortunately, more than 75 percent of sodium in the average American’s diet is coming from processed foods. So even if you don’t think you’re eating refined salt, you probably are.
Without debate, there is far too much sodium in packaged foods. Aside from the high sodium content, though, it’s best to stay away from processed, packaged foods altogether. That’s because, along with salt, they are loaded with high fructose corn syrup and other dangerous food additives that can be detrimental to health.

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Sea Salt

If you’ve ever had sea salt then you know there is a huge texture difference when compared to traditional table salt. Sea salt is often less ground, meaning the salt flakes are larger. This type of salt is made by evaporating seawater and usually contains some amount of trace minerals like potassium, iron, and zinc. While sea salt is definitely a better choice than refined table salt, it’s still not the best. That’s because of the pollutants in our oceans. Our oceans have become a dumping grounds for toxic poisons like mercury and much more. Just like pollution has affected our fish supply, sea salt can also contain trace amounts of heavy metals, like lead and mercury.

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Kosher Salt

Kosher salt was originally used for Jewish religious purposes. It was used to remove blood from the surface of meat, making the meat Kosher. This type of salt has a flaky, coarse structure that easily draws out the blood. While Kosher salt is similar to table salt because they both originate from either underground mine deposits or evaporated seawater, the two salts are not the same. Aside from the larger grains and different texture, Kosher salt is not iodized and usually doesn’t contain anti-caking agents. If manufacturers do add anti-caking agents to Kosher salt, though, it is in much smaller amounts than compared to table salt.

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Pink Himalayan Salt

Pink Himalayan salt derives from the mountains of the Himalayas. It’s called the purest salt on earth because it’s said to be uncontaminated with modern day toxins or pollutants. Another benefit of Himalayan salt is it contains lower amounts of sodium than table salt. Plus, it also contains small amounts of minerals such as iron, potassium, magnesium, and calcium. In fact, 16 percent of Himalayan salt are naturally occurring trace minerals. It’s only 84 percent sodium chloride (compare that to table salt, which is 97.5 percent sodium chloride).
Doctors say regular consumption of pink Himalayan salt can help balance electrolytes, balance the body’s pH level, support nutrient absorption, and eliminate toxins. Aside from the health benefits, this type of salt is a bit coarser and offers a strong flavor. A little goes a long way in terms of pleasing your taste buds!

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Celtic Salt

Celtic sea salt originates from Brittany, France near the Celtic Sea. It has a grayish hue and retains its moisture. So no matter how you store this type of salt, it will always be moist to the touch.
Despite the texture difference, many health experts compare Celtic salt to pink Himalayan salt because of it’s nutritional content. Celtic salt also contains a variety of trace minerals and is lower in sodium than regular table salt. In fact, studies show Celtic salt has the least amount of sodium than any of the other salts mentioned on this list. It also has the highest amount of certain key minerals, such as calcium and magnesium.
With similar nutrients, it may not come as a surprise that Celtic salt is slated to offer the same health benefits as Himalayan salt.

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So Which Salt Is The Healthiest?

Your best best is to stick with pink Himalayan salt and Celtic sea salt. They are both pure, contain the lowest amount of sodium, and have the highest amount of trace minerals.

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Don’t Fear Salt

If you are someone who fears salt, it’s time to change your mindset. At the beginning of this article, I mentioned how doctors and government regulators alike have been telling us to reduce our salt intake in fear it could lead to heart disease. The United States Department of Agriculture (USDA) says people shouldn’t consume more than 2,300 mg of sodium per day (that’s about one teaspoon).  The American Heart Association (AHA) recommends cutting back even more, to no more than 1500 mg per day. It’s estimated that more than 90 percent of U.S. adults consume a lot more than the recommendation, though. While you should definitely reduce your intake of refined ‘fake’ salt, a great deal of research shows absolutely no connection between pure salt and heart disease. In fact, scientific research hasn’t shown any evidence that eating a low-salt diet prevents heart attacks, stroke, or death. On the contrary, many studies actually show the opposite — that eating too little salt can be harmful.
Find out more about the war on salt in this great video by Dr. Joesph Mercola:

Let’s say you avoid processed foods altogether and nourish your body with organic fruits, vegetables, lean protein, nuts, seeds, and legumes. Chances are you are going to reach for the salt shaker to give your food some flavor. Don’t feel guilty. Sprinkling your food with a little pure salt is completely fine and can even offer you a few extra nutrients.

With that said, it’s important to note that everyone’s body is unique and reacts to things differently. If you have any high blood pressure, heart complications, other health concerns, or are taking medications then it’s always best to talk to your doctor before altering your salt intake. 

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Top 6 Sweet Potatoes Benefits

 

Once upon a time in Mauritius (my island), people used to love eating sweet potatoes with butter and some herb chutney. And then we became ‘health conscious’ and started eating more rice and bread instead because, you know, whole grains…
Today, when I advise my patients to try and substitute some of the rice or wheat-containing products they consume with sweet potato they’re like ‘But that’s fattening and unhealthy!’
Okay, I have to agree that most of our sweet potato recipes spell trouble for our health. But that’s because of the other ingredients used in the recipe (read shovels of sugar and buckets of vegetable oil).
As you’ll discover in this article, sweet potatoes can be health allies and do make scrumptious healthy recipes unless you have certain health issues. I’ll also share one of my favorite natural home-made scrubs with you.

(Geeky?) fun facts about the sweet potato

Did you know that sweet potatoes aren’t even potatoes? Although they share a similar name, potatoes and sweet potatoes come from different families, the Solanaceae family and the Convolvulaceae family respectively.
And guess what? Sweet potato relics have been found as long ago as 8,000 BC! The sweet potato was introduced in Europe by Christopher Colombus in 1942 after his first journey to North America.
There are over 400 varieties of sweet potatoes! Often called yams, the most common sweet potatoes are:

• The Purple yam –True to its name, this variety has a deep purple skin and flesh. It doesn’t taste very sweet and is pretty dry inside.

• The Japanese yam – Although this variety has a purple skin, its flesh is whitish and turns golden when baked. It is very sweet and remains quite firm when baked.

• The Jewel yam – With an orange, copper colored skin, the jewel yam has a quite sweet, deep orange flesh that remains fairly firm when cooked.

• The Garnet yam – Mildly sweet and pretty moist inside, this variety has a reddish, dark orange skin with a deep orange flesh.

• The Hannah yam – It has a cream colored and pretty smooth skin with a cream-whitish colored flesh that turns pale yellow when baked. This variety is sweet and remains quite firm and dry when cooked.

Want to find out more about the different varieties of sweet potatoes? Have a blast on this page.

Top 6 health benefits of the sweet potato

Besides being very versatile (check out the recipe corner at the end of this article), sweet potatoes come with an impressive health resume.

1. Food for the brain

Sweet potatoes get their amazing color from all the beta carotene they contain. (In the body, beta-carotene is converted into vitamin A [retinol]). In one study, researchers found that supplementing with this vitamin for a year helped men perform significantly better in general cognitive tests compared to those who received a placebo. The vitamin also helped improve the participants’ verbal memory.
Research also indicates that optimal serum levels of beta carotene can help protect individuals against cognitive decline especially genetically susceptible individuals with the APOE 4 allele.
Now, I’m not saying you should start popping beta carotene pills – you would benefit much more from substituting refined carbs (such as rice, bread, pasta, donuts etc.) with some sweet potato. That’s because, like all real foods, the sweet potato contains other nutrients besides beta-carotene – all these nutrients work together to exert health benefits that you will not reap from supplements.
Sweet potatoes also contain anthocyanins, potent antioxidants that can enhance cognitive function and stop the brain’s degeneration.

2. Promotes heart health

Got heart issues (I mean complications like hypertension)? Then give your heart some love in the form of sweet potatoes. Naturally rich in potassium, the sweet potato can be consumed as part of a heart-healthy diet. It is now well known that the mineral potassium is crucial to heart function – in fact, individuals with low potassium levels are at higher risk of stroke and hypertension.

3. Powerful tool against certain cancers

Were you aware that the rates of kidney cancer are much higher in Northern Europe and North America compared to Asia? Well, after considering medical history, body composition, diet and lifestyle habits; it appears that Asians consume sweet potatoes more regularly – this dietary pattern could offer protection against cancer.
That’s not all; researchers have found that sweet potato greens also possess potent cancer protective properties. In a lab study, an extract of the leaves stopped the growth and progression of prostate cancer cells by up to 75% in mice.

4. Good for your eyes

Rich in vitamins A, C and E, sweet potatoes have been shown to support eye health and prevent degenerative damage.

5. Reduces inflammation

If you’ve read my previous articles, you already know that inflammation is the root cause of many chronic diseases. So it would make sense to consume an anti-inflammatory diet as often as you can. Well, it turns out that the sweet potato has an inflammation factor of +228 per half cup (this shows strong anti-inflammatory properties). Compare this to the potato which has an inflammation factor of -255.5 per cup (this indicates moderate inflammatory properties).

6. Natural skin rejuvenator

Have you ever checked the ingredients in your skin care products? If you have, then you’ve probably noticed that they usually contain retinol (a form of vitamin A) and/or retinoic acid (derived from retinol). As mentioned earlier, sweet potatoes are rich in vitamin A which has been found to shield the skin from UV rays and thus delay skin aging and prevent sunburn. That’s not all; vitamin A is also involved in the production of collagen and glycosaminoglycan, two substances which support the skin’s structure and keep it tighter, making wrinkles less visible.
Sweet potatoes are also great sources of:

• Vitamin C which is also essential in the synthesis of healthy collagen.

• Vitamin E, an antioxidant that protects the skin against free radicals which speed up wrinkle formation. This vitamin also regulates the synthesis of melanin, a skin pigment that protects the skin against sun damage.

My DIY rejuvenating sweet potato scrub
To do this scrub, you’ll need:

• 1/2 cup of organic sweet potato
• 1 tablespoon of coarse sea salt
• 1/4 cup of mashed avocado
• 1/4 teaspoon of organic turmeric powder
• 2 tablespoons of milk kefir
• 1 teaspoon of raw honey

Just mix everything and enjoy!

How about diabetes and weight loss?

Many websites claim that sweet potatoes can help control diabetes and may even promote weight loss. Well, these are over-simplified statements. You see, these websites are referring to a study in which the sweet potato was found to have beneficial effects on blood sugar and HbA1c levels of the participants. However, what the authors of these websites fail to highlight is that:

• The researchers used the white-skinned sweet potato known as Ipomoea batatas which is typically grown only in Japan.
• The researchers didn’t use the whole sweet potato – instead they used an extract of the sweet potato’s peel known as Caiapo.

More research is needed to determine whether the Beauregard sweet potato variety can help manage blood sugar levels.
Regarding weight loss, it is true that substituting wheat-containing products or other refined foods with some sweet potato can help facilitate weight loss. However, simply eating more sweet potatoes without changing anything else in your diet is unlikely to promote weight loss.

Are sweet potatoes safe for everyone?

If you have any of the following health issues, you may want to limit your intake of sweet potatoes. Discuss with your healthcare provider to determine how much you can eat.

1. Hyperkalemia

If your blood levels of potassium are high (a condition known as hyperkalemia), besides seeing a doctor, you would want to limit your intake of foods rich in potassium such as sweet potatoes until your levels return to normal. That’s because hyperkalemia can cause the heart to beat irregularly and can lead to a heart attack.
Tip to reduce the potassium content of the sweet potato: You could also cut the sweet potato into small pieces and soak them in water before boiling to allow the potassium to leach out in the water.

2. Insulin sensitivity issues

Like many other foods, the standard American sweet potato has been bred for sweetness – 100g contains about 6.5g of sugar (compare this to grapes which contain 15.5g of sugar per 100g). In a way, these tubers are half fruit, half starch.
What this means is that consuming sweet potatoes could send your blood sugar levels on a roller-coaster especially if you have insulin sensitivity issues such as PCOS, pre-diabetes, diabetes or insulin resistance (this is often the case in individuals with excess fat around the organs). However, many of my patients with pretty good insulin sensitivity also experience sharp increases in their blood sugar levels after consuming sweet potatoes.

Do sweet potatoes adversely affect blood sugar balance?
Eating carbs will increase your blood sugar levels. However, these should return below 110mg/dl one hour after eating the meal. If your blood sugar levels remain high or if they rise a lot after eating small amounts of carbs, you might want to limit your carb intake and/or accompany the carb with quality fats and proteins.
To find out how much sweet potato you can eat in one sitting, try the following experiment:
Day 1: Check your fasting blood sugar before eating 50g of plain sweet potato. Check your blood sugar levels again 30 minutes after finishing the sweet potato. Repeat the measurement 30 minutes later to see if your levels have dropped to normal.
Day 2: Repeat the same experiment with 75g of plain sweet potato.
Day 3: Repeat the same experiment with 100g of plain sweet potato.
Your blood sugar levels are unlikely to increase proportionally as you increase the amount of sweet potato you eat. Some of my patients found that they could eat up to 75g of sweet potato without much increase in their blood sugar levels. However, their blood sugar levels skyrocketed with 100g of sweet potato.
Notes:

• I also ask my patients to check their blood sugar levels after eating a mixed meal (e.g. some sweet potato fried in butter and served with beef steak and green veggies). In most cases, they find out that they can tolerate larger amounts of sweet potato when it is combined with other ingredients.

• Those who feel sluggish, sleepy and tired after eating sweet potatoes will greatly benefit from trying the experiment above.

3. Food sensitivities

If you suffer from any of the following, you might want to go easy with sweet potatoes:

• Fructose malabsorption or small bowel infections – As mentioned above, the standard sweet potato is quite rich in fructose. In individuals with fructose malabsorption or small bowel infections, consuming sweet potato could lead to painful osmotic diarrhea (since fructose attracts water). Or they could experience bloating and flatulence as the fructose is feasted upon by the bacteria in the gut.

• Increased intestinal permeability, autoimmune disorders, autism, ADHD and depression – Sweet potatoes are rich in oxalates, substances produced by the plant to protect itself against predators. In a healthy gut, oxalates are easily degraded by the bacteria oxalobacter formingenes. However, levels of these bacteria are greatly diminished in cases of leaky gut or after regular antibiotic therapy and as much as 50% of the oxalates may be absorbed. This can cause kidney stones, bladder stones, vulvodynia (pain in and outside the vagina), chronic fatigue and can worsen fibromyalgia and Zellweger syndrome.

• Colonic infections – Individuals with infections of the colon may experience adverse reactions when they consume large amounts of fiber.

Before we move to the recipe section, make sure you know how to:

• Choose sweet potatoes – Select firm ones that have no bruises, soft spots or cracks. You also want to avoid those with mold or fungus not only because they’re gross but sweet potatoes tend to generate a class of toxins known as phytoalexins when attacked by fungus and mold.

• Store sweet potatoes – Uncooked sweet potatoes can be kept in a dark, cool and ventilated place (not in the fridge) for up to 10 days.

My favorite ways of prepping sweet potatoes

• Steaming – This is my go-to method when I’m running against the clock. After scrubbing the sweet potato under running water, I steam it whole for about 30 minutes. The skin comes off easily once you let the sweet potato cool. At times, I also peel and chop the sweet potato first before steaming for around 10 minutes. You can serve this steamed goody with beef strips and a salad or mash the sweet potato and toss it with onions sautéed in garlic-butter. I also love adding grass-fed cheddar and herbs to the mashed sweet potato.

• Baking – After scrubbing the sweet potato, poke a few holes in it using a fork or a knife. Bake at 350 – 375F (175 – 190C) for about 45 minutes or until the fork goes in easily. I also like to brush the sweet potato with thyme-infused coconut oil before popping it into the oven.

• Frying – After washing and peeling the sweet potato, cut it into small cubes (I usually prefer tiny cubes since they take less time to cook and are way crunchier). Season with salt and pepper. Melt some grass-fed butter, clarified butter or coconut oil in a pan and sauté the sweet potato until golden brown. This tastes amazing when hot.

• Making noodles – You can use a spiralizer to make sweet potato noodles but since I don’t have one, I use the technique in the video below instead.

There are many individuals who use the microwave for cooking sweet potatoes but I’m just not comfortable using that appliance when it is as easy to steam it.
Feel like going on a sweet potato adventure? Get ready to impress your taste buds with the following recipes.

12 Oh-So Easy sweet potato recipes

Remember when I said sweet potatoes were versatile? Just scroll through the mouth-watering recipes below to see what I meant. Bonus: all these recipes are gluten-free and soy-free and come with easy modifications to make them even healthier.

Breakfast ideas

Sweet potato pancakes

If there’s one thing you absolutely need to try for breakfast, it’s a warm stack of super fluffy sweet potato pancakes. For those of you who, like me, don’t really want to cook in the morning, here’s some good news: you can make these in advance and reheat on a pan or in a toaster.
Suggested modifications:

• Steam the sweet potato instead of microwaving it.
• Add 1 teaspoon of raw cocoa for chocolate pancakes.
• Use grass-fed butter instead of virgin coconut oil for yummy, crispy edges.

In the comment section, someone mentioned substituting the coconut flour with arrowroot or tapioca flour – keep in mind that these are from ground starchy tubers and thus, will add to the carbohydrate content of these pancakes. You would want to avoid this if you have insulin sensitivity issues.
Sweet potato veggie burgers

Photo: Paleohacks
These burgers are a great way to have greens in the morning. Plus the spinach and coconut oil give the burgers a nice nutty twist. Any kind of green leafy veggie will work great in this recipe.
Suggested modifications:

• Instead of flaxseed and water, you can use one beaten organic egg.
• For extra protein, serve the burgers with some leftover chicken, turkey or beef strips.
• Have some extra minced chicken on hand? Add this to the mixture before forming the burgers.

Sweet potato and kale hash

Photo: Shared Appetite
The thing I like the most about this recipe is that you can cook extra sweet potato hash for dinner and keep some for breakfast. You just have to fry an egg and you have a hearty, antioxidant-packed breakfast that will keep you going for hours.
Suggested modifications:

• If you can tolerate cheese, try cooking the egg with some emmental cheese – the melted cheese gives a terrific boost to this recipe.
• Don’t have kale on hand? Just use some spinach or baby bok choy instead. Or you could sauté some broccoli in grass-fed butter and garlic.

Lunch and dinner ideas

Salmon and sweet potato cakes

Photo: Merrymaker Sisters
During my undergraduate years, I had so much canned salmon that I swore I would never eat that thing again. But salmon cakes changed my mind.
If you do make this recipe, make sure to get a BPA-free brand.
Sweet potato and cauliflower soup
Feeling like having some comfort food? Try this recipe – filled with tender chunks of cauliflower, this soup will warm you to the bones. Bonus: cauliflowers are naturally rich in vitamin C.
Suggested modification:

• Instead of boiling the sweet potato, I usually toss it with garlic, onion and grass-fed butter or virgin coconut oil before placing it in the oven until it becomes golden brown. I then transfer the sweet potato to a pot of boiling water and home-made coconut milk (and follow the recipe from there).

Sweet potato Pad Thai

Photo: Paleohacks
This may look like a complicated recipe but it really isn’t – you can make it in only 30 minutes! Give it a try – made from spiralized sweet potato, this Pad Thai is loaded with flavor.
Suggested modifications:

• For extra protein, add some sautéed beef or chicken. This will also help prevent your blood glucose levels from increasing too much.
• If you don’t like sunflower seed butter, use coconut butter instead.
• Add a little bit of coconut aminos for extra flavor.

Snacks ideas

Loaded sweet potato nachos

Photo: Lexi’s Clean Kitchen

To be honest, this is not a mere football Sunday snack – it’s actually really filling.  But hey, guys eat a lot and with sweet potatoes as the base, these nachos will achieve their intended role: feeding a group of guys during game time.
Sweet potato hummus
This recipe will come in handy when you want to impress your guests with a party snack that is Paleo compliant.
Sweet potato chips
It’s crazy how many recipes for sweet potato chips you can find online. However, most of them use pro-inflammatory vegetable oils. But not this particular recipe.
Chips made from sweet potatoes may sound weird but once you know how to make them, these. Are. So. Addictive!

Dessert ideas

Chocolate coffee sweet potato mousse

Photo: The good food
Sweet potato for dessert? Who knew? This mousse will satisfy all your chocolate cravings (plus it’s so pretty to look at)!
P.S. It is commonly believed that sweet potatoes are a source of vitamin D but according to the USDA nutrient database, these tubers do not contain any sunshine vitamin.
Sweet potato brownies

Photo: The Healthy Foodie
These brownies don’t just look pretty, they’re A-MA-ZING as well! And if you want to make them more festive, chop some frozen cherries and pistachios and sprinkle on the brownies before refrigerating them.
Sweet potato bites
Looking for a quick and healthy pre-workout snack? Try this recipe – once the ‘casserole’ has cooled down at room temperature on a rack, cut it into bite-size pieces and store in an airtight jar.
Have you tried any other sweet potato recipe? Share in the comments below or on our facebook page.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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