Is Cinnamon Really Beneficial for Diabetics?

Everyone knows that cinnamon is used for enhancing our baking goods, such as cakes, pies, and other desserts. In addition to being a spice, there are some studies claiming that it is beneficial for diabetics. But is it really?

No one really knows and some of these studies are inconclusive.

There are two variations of cinnamon (Ceylon and cassia). Cassia cinnamon is what most of us use in our baking goods. At the same time, cassia cinnamon is the variation of cinnamon that was studies by researchers in terms of treating diabetes.

There has been studies claiming that cinnamon may reduce blood sugar by lowering insulin resistance. However, in Type 2 diabetics, cinnamon may be less likely to function properly--in other words, higher blood sugar levels are likely to occur. Just think about it, in Type 2 diabetes, or non-insulin dependent, there are either one or two problems that occur: (a) the pancreas keep some ability to make insulin, but not enough for the body's needs, or (b) the body is very resistant to the effects of insulin. These statements are very contradictory.

What is the Recommended Dosage?

There is no standard dosage due to the fact that cinnamon is not a proven source of treatment. A half to one teaspoon of cinnamon per day is a recommendation by some people. Others suggest one to six grams. In contrast, taking large dosages of cinnamon can become very toxic.

Side Effects

In terms of side effects, cinnamon does not generally impose any negative effects. However, heavy usage is likely to cause irritation with the lips and/or mouth, resulting in sores.

Risks

A substantial amount of cassia cinnamon may become toxic, especially in people who suffer from liver problems. Because cinnamon may lower blood sugar in diabetics, he/she may need to change their treatment if using cinnamon supplements. Pregnant women and/or nursing women should avoid taking cinnamon supplements altogether due to a lack of evidence for safety.

Interactions

If you are taking medications on a regular basis, then you should consult with a physician prior to beginning any cinnamon supplements. It may cause interaction with antibiotics, diabetic medications, blood thinners, heart medications, etc.

In case you are planning on purchasing cinnamon supplement, it is recommended that you select brands that are labeled with seals, as in NSF International, U.S. Pharmacopeia, or Consumerlab. These labels ensure that these supplements include the ingredients that are listed on the label. It also provides assistance with the guarantee that the supplements are not contaminated and/or included potentially toxic ingredients.

Edible Insects: Are They Really Healthy and Tasty?

Looking to get your dose of protein? No, no from eating that lean ground beef or that baked chicken.

Move over ground beef and chicken, there is a new source of protein that has (or probably will) enter our culinary lives--in the Western world---edible insects!

Yes, many people in the Western world do frown up at the notion of eating insects, (think about "Bizarre Foods with Andrew Zimmern!"). However, these insects are very delicious and have its health benefits.

Eating edible, or entomophagy, is not a new phenomenon in other parts of the world. They are the staple diet in many different regions. In essence, more and more people are including this food in their everyday diets. The good thing about edible insects is that it is very tasty, have nutritional benefits, and good for the environment. According to the FAO, or Food and Agriculture of the United Nations, the report states that insects have beneficial nutritional value, involve fewer greenhouse gases that are hazardous to the environment. It also states that it produces much more edible food per pound of feed in comparison to cattle. The research states that eating insects could have a positive impact on discussing food insecurities in the United States.


How To Consume Edible Insects

Many people that want to eat insects, or want to try eating them, have found out (or will find out) that it works excellent with dips and cookies, just to name a few. They are often included in our candies and chocolate-coated. So much that some restaurants are jumping on the edible insect eating bandwagon.


Edible Insect Nutritional Information

The following are some of the nutritional information that a few of these edible creatures can value--in this case--serving size: 100 grams:

• Caterpillar: 28.8 grams protein
• Cricket: 12.9 grams protein, 5.5 grams fat, 5.1 grams carbohydrates
• Grasshopper: 20.6 grams protein, 6.1 grams fat, 3.9 grams carbohydrates
• Red ant: 13.9 grams protein, 3.5 grams fat, 2.9 grams carbohydrates

In terms of protein, just think about the nutritional benefits of these crawling, edible creatures--that is like having ground beef with twenty-seven grams of protein. Also in the FAO report, in addition to the edible insects being economical and environment-friendly, it is also packed with the much-needed minerals (iron, copper, manganese, zinc, selenium, phosphorus, and magnesium). It is also packed with fiber.

As gross as it may sounds--at least from many Westerners' perspective--edible insects provide the nutritional and health benefits that are needed in order for our bodies to function. Not only these insects are very appetizing, they are also healthy, cost-effective, and environmentally-friendly, unlike some of the traditional protein sources. The bottom line: attitudes are more likely to change about this delicacy and more people will be more open-minded and healthier.

Are There Health Benefits with Consuming Apple Cider Vinegar

We all know that apple cider vinegar are sold in our local grocery stores and supermarkets and it is generally used as an enhancement for our foods, as in cole slaw, or even a Caesar's Salad. Good news: there are studies that state that there are health benefits with using apple cider vinegar.

Apple cider vinegar comes from fermented and crushed apples. Vinegar has been utilized as a health treatment for many thousand years for different health conditions.

What is the Purpose of the Apple Cider Vinegar?

A few studies have found that apple cider vinegar may reduce blood sugar levels. This may be beneficial to people who suffer from diabetes. Since apple cider can make you feel fuller, it is often the go-to drink for weight loss. In addition to weight loss, apple cider has been used for conditions, as in high blood pressure and detoxifying, just to name a few. However, there are no clinical trials to support these traditional uses.

In terms of taking apple cider vinegar, there is not exact dosage on how much to take, may people choose to take at least two teaspoons a day with a juice or water mixture. They are also sold in tablet form (285 mg) dehydrated apple cider vinegar.

Risks and Side Effects of Taking Apple Cider Vinegar

Although there are health benefits of apple cider vinegar, there are also risks and side effects of taking this supplement. Taking a large dosage of apple cider vinegar may impose some risks. These can include anything from teeth enamel erosion to burning the mouth and throat.

Women who suffer from osteoporosis should avoid apple cider vinegar. This can decrease bone density. Also, diabetics should not use apple cider vinegar; it can change their insulin levels. For those who are on diuretics, heart disease medications, and diabetics should consult a physician prior to taking apple cider vinegar supplements.

Historically, the apple cider vinegar regimen has been around for over a thousand years for the treatment of various health conditions, especially for weight loss. As with any health-related treatments, there are risks with consuming apple cider vinegar. For best results, it is suggested to consult with a physician prior to trying out the apple cider vinegar regimen.

Whey Protein Shakes: Are They Necessary?

Craving that thick, milky drink that goes through the straw in a very slow rate? That drink sounds like a milkshake, right? Yes, for the most part. But there is a different type of shake that most of us are not visualizing drinking. This is more on the healthy side---like a protein shake!

The majority of us can acquire the proteins that we need by just consuming foods. Approximately forty-five to fifty grams of proteins each day should be consumed by healthy adults.

For those exercise buffs, of course, you are likely to need more protein from any source than people that live a sedentary lifestyle.

Before we get into the whey protein shakes, what are protein shakes? Protein shakes are usually consumed by athletes that require nourishment after their workouts. They can range from one-hundred percent protein to mainly carbohydrates with additional protein and fat. In protein shakes, there are a variation of flavors that come in either a powder form or ready-to-drink packages, as in cans and/or foil packs.

There are many methods of choosing a protein shake; it really depends on your health goal(s). For example, if your goal is to lose weight or body fat, it is best to change to a protein shake that is mainly protein, lower carbohydrates and a small amount of fat. Here is the catch--the shake should be more than fifty percent protein. Protein shakes can contain different protein types, as in milk, whey, casein, egg, soy, and rice.

You should be getting protein in every aspect of your diet. However, you can supplement with a whey and casein combination; just make sure that you are not lactose intolerant, since these are milk sources.

Whey Protein Shakes

Speaking of whey protein shakes, adding it to your diet can actually aid in weight loss. According to the Journal of Nutrition and Metabolism, the 2008 edition, people that took a whey protein supplement actually lost more weight and kept their lean muscle mass more than the people on the same diet minus the whey protein shakes.

The recommendation for women is to eat between 1,800 and 2,400 calories a day to maintain weight and for men to eat between 2,400 and 3,000 calories, according to the U.S. Department of Agriculture.

Supplementing a Meal

As for replacing your meal with a whey protein shake, substituting one meal a day with this shake can assist in weight loss. The catch: avoid a meal that is calorie-rich and high in carbohydrates; replace them with a low-calorie meal. However, you have to continue to eat wholesome foods to make sure that an efficient intake of vitamins, minerals, and fiber are fulfilled. In fact, whole food sources should be your first option before selecting a whey protein shake diet.

Consult your physician prior to consuming the whey protein shake diet.

What You Should Know About Dietary Supplements

Many of us take dietary supplements on a daily basis to be healthy. These supplements can range from multi-vitamins (natural or synthetic) to vitamin C or even fish oils. Are these dietary supplements providing the healthy benefits as they are claiming?

DSHEA, or Dietary Supplement Health and Education Act, stated that "a dietary supplement is a product that is intended to supplement the diet. It contains one or more dietary ingredients, (including vitamins, minerals, herbs, or other botanicals, amino acids, and certain other substances) or their constituents. It is intended to be taken by mouth, in forms of tablets, capsules, powder, softgel, gelcap or liquid. These are labeled as being a dietary supplement."

Herbal supplements is part of the dietary supplements category. An herb refers to a plant or part of a plant, as in leaves, flowers, and/or seeds, that is used for its flavor, scents, and/or possible health benefits. Botanical and herb are interchangeable terms. Herbal supplements may contain one type of herb or multiple herbs. It is a law requirement that every herb be listed on the product label.

According to some research, dietary supplements have its health benefits. For instance, folic acid has been proven to prevent various birth defects. However, other studies has not proven any health benefits. An excellent example of this is echinacea, an herbal supplement; according to the study it has not proven that it is helpful for colds.

Dietary supplements are meant to be a health benefit for many people who eat a very poor diet--in this case, the foods are lacking the nutritional value. For example, there are the Stress B-Complex vitamins. These vitamins claim to be good for energy production and immune system support. In addition to containing B-complex vitamins, it also have vitamin C for the antioxidant support and zinc, which plays a vital role in growth and development. It also strengthens the body's natural defense system.

There is the 1200 mg fish oil dietary supplement, which are softgels. On the package, it states," supportive but not conclusive research shows that consumption of EPA and DHA omega 3-fatty acids may reduce the risk of coronary heart disease." However, on both dietary supplement packages, it states, "This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease." If statements like these are put on packages, how are people suppose to know if it is really healthy to consume?

There are some safety concerns about the usage of dietary supplements. Many dietary supplement are derived from natural sources--there is no guarantee that natural is safe. Kava is a very good example of this. It can cause some damage to the liver. On some dietary supplements packages, the use of terms "standardized," "verified," or "certified" does not guarantee the quality of the product.

Herbal supplements may contain many substances that all of the ingredients may not be known. Also, think about the possibility that what may be listed on the label may not be the ingredients in the bottle. Here are a couple of examples of that:

• The quantity of ingredients could be lower or higher than what the label indicates. In essence, you may be consuming more or less of these supplements than you really think.
• The dietary supplement may have contamination along with other herbs, pesticides, illegal ingredients, etc.

To consume dietary supplements in a safe manner, read and follow the label directions, and take into consideration that natural does guarantee safety. There are some dietary supplements that are likely to interact with medications and/or be a likely risk if you have medical issues or will be having surgery.

If you want to find out more about the safety of dietary supplements, then you can read the "Dietary Supplement Alerts and Safety Information."

Food Additives: The Benefits and Its Side Effects

Yellow 6, Yellow 5, Red 5, Green 6, Blue 6. These are colors that are often seen in our foods. Most people do not question anything about what make the food the color that appears to be. This is known as food additives and there are its benefits and its side effects.

What are Food Additives? 

Food additives (or artificial flavors and artificial colors) refer to substances that become part of a food product when they are added during the food making process. There are two types of food additives--direct food additives and indirect food additives:

Direct Food Additives

Direct food additives are generally added during processing to add nutrients, help food preparation, keeping the product fresh, and enhancing the appearance of food. It can be man-made or natural. Natural additives include adding herbs or spices in foods, pickling foods in vinegar, and using salt to preserve meats.

Indirect Food Additives

Indirect food additives refer to substances that can be found in food during or after it is processed. They are not intentionally put in foods. In fact, the additives exist in small amounts in the final product.

How Does the Food Additives Work?

Food additives perform in the following ways:

• Gives the food its consistent and a smooth look:  Its emulsifiers avoid products from being separated from its stabilizers and its thickness gives a consistent look, anti-caking agents allow substances to flow without any problems.
• Improvement/preservation of the nutrient value: A large number of foods and drinks are fortified and enriched to supply vitamins, minerals, and other nutrients to various foods, as in flour, margarine, milk, and cereal, just to name a few. This aids in making up for vitamins or minerals that may be lacking in a diet. Every product that consists of nutrients should be labeled.
• Keeping the food very wholesome: Microorganisms, as in bacteria, can cause foodborne illnesses. Preservatives can limit the spoilage in which air, fungi, bacteria, or yeast may cause. Some preservatives aid in preserving the flavor in baked goods by preventing the fats and oils from becoming rancid. They also keep fresh fruits from turning brown when the air exposes them.
• Controlling the acid-base food balance and giving leavening: Some additives aid in changing the acid-base food balance to achieve a specific flavor and/or color. Leavening agents that release acids during the heating process. This will react with baking soda to aid biscuits, cakes, and other baked goods to rise.
• Giving and enhancing color: Certain colors enhance the food appearance. In addition, a large number of spices as well as natural and man-made flavors, give the food their taste.

Even with food additives having its benefits, it also have its side effects. Many people's concern about artificial coloring have to do with man-made ingredients that are added to foods. These include benzoic acid in fruit juices, artificial sweeteners, as in aspartame and saccharine, nitrates and nitrites in hot dogs and other meat products, sulfites in beer, wine and packaged vegetables, just to name a few.

U.S. Food and Food and Drug Administration, or FDA, has a food additive list that are deemed to be safe. Although many of these food additives that have not been tested, they are deemed to be safe by the majority of researchers. The substances that are featured on the "generally recognized as safe," or GRAS, list has seven-hundred items, which is checked on a regular basis.

Food additives in products that are sold are regulated and supervised in the United States. However, people that have specialized diets and/or food intolerances should be cautious in choosing products in their local supermarkets and/or grocery stores.

Rule of Thumb: Always read the nutritional facts label so you will know what is exactly in your food and which ingredients that you are putting in your body.

Nuts and Seeds: Are They Really Healthy For You?

Sweet. Savory. Salty....or somewhere in the middle....

Many people think that nuts and seeds are very unhealthy. Really?

In facts, nuts and seeds are high in nutrition, which includes

• Protein
• Essential vitamins (such as vitamin A and vitamin E)
• Minerals (such as phosphorous, potassium, and fiber)

They have high carbohydrates and oils--it should be eaten in moderation. Nuts and seeds provide many health benefits. Here are a few examples:

Almonds

• A 100-gram bag contains 16.9 g protein, 4.2 mg iron, 250 mg calcium, 20 mg vitamin E, 3.1 mg zinc, and 0.92 mg vitamin B2
• Almond oil is used for enhancing flavor and skin care preparations; extracted from the kernel of the butter almond

Cashews

• High in protein and carbohydrates
• A 100-gram bag contains 17.2 g protein, 60 mcg vitamin A, and 3.8 g iron

Coconut

• Unripe coconut contains coconut milk
• The nutmeat of the coconut can be eaten dried or fresh
• 100-grams of fresh coconut contains 3.2 g protein and 36 g fat; coconut flakes have 56 g protein and 62 g fat
• Coconut oil comes from the nutmeat; used for cooking and in margarine. NOTE: Coconut oil is high in saturated fat.

Peanuts

• High in protein; contains approximately forty to fifty percent oil.
• Peanuts in a 100-gram bag contain 24.3 g protein, 2 mg iron, and 3 mg zinc
• Are usually inexpensive; are a mixture of other types of nuts for cost reduction at the same time retaining the flavor and good nutrition. NOTE: Always look for the brands that hydrogenated oils are excluded, Hydrogenated oils are high in saturated fats.

Pumpkin

• High in protein, iron, zinc, and phosphorous
• Pumpkin seeds contain 29 g protein, 11.2 mg iron, and 1144 mg phosphorous

Sesame

• Sesame seeds contain 26.4 g protein, 12.6 mg vitamin B3, 7.8 mg iron, 131 mg calcium, and 10.3 mg zinc
• Used in many dishes, as in hummus

Sunflower

• Sunflower seeds contain 24 g protein, 7.1 mg iron, and 120 mg calcium
• An excellent source of potassium and phosphorous

Now you know that there are health benefits in nuts and seeds, you can eat them--for your health, but in moderation!