Keto Means
Keto Means
Photo: Markus Winkler
One study found that cooking tomatoes reduced their vitamin C content by 29%, while their lycopene content more than doubled within 30 minutes of cooking.
What will happen to your body if you stop eating bread for a month? Perhaps the first observation that you will feel quickly is weight loss as a...
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Good sandwich choices include sliced deli or rotisserie chicken, turkey, ham, lean roast beef, canned salmon or tuna, nut butter, grilled tempeh or...
Read More »Eating nutritious foods can improve your health and energy levels. Surprisingly, the way you cook your food has a major effect on the amount of nutrients it contains. This article explores how various cooking methods affect the nutrient content of foods. Nutrient content is often altered during cooking Cooking food improves digestion and increases the absorption of many nutrients ( 1 , 2 ). For example, the protein in cooked eggs is 180% more digestible than that of raw eggs ( 3 ). However, some cooking methods reduce several key nutrients. The following nutrients are often reduced during cooking: water-soluble vitamins: vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12) vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12) fat-soluble vitamins: vitamins A, D, E, and K vitamins A, D, E, and K minerals: primarily potassium, magnesium, sodium, and calcium Summary Although cooking improves digestion and the absorption of many nutrients, it may reduce levels of some vitamins and minerals. Boiling, simmering, and poaching Boiling, simmering, and poaching are similar methods of water-based cooking. These techniques differ by water temperature: poaching: less than 180°F (82°C)
Top 15 healthy foods you should be eating Fish. ... Broccoli or any of the cruciferous vegetables. ... Beets. ... Spinach and other leafy green...
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10 Signs and Symptoms That You're in Ketosis Bad breath. ... Weight loss. ... Increased ketones in the blood. ... Increased ketones in the breath...
Read More »Roasting and baking Roasting and baking refer to cooking food in an oven with dry heat. Although these terms are somewhat interchangeable, roasting is typically used for meat while baking is used for bread, muffins, cake, and similar foods. Most vitamin losses are minimal with this cooking method, including vitamin C. However, due to long cooking times at high temperatures, the B vitamins in roasted meat may decline by as much as 40% (6). Summary Roasting or baking does not have a significant effect on most vitamins and minerals, except for B vitamins. Sautéing and stir-frying With sautéing and stir-frying, food is cooked in a saucepan over medium to high heat in a small amount of oil or butter. These techniques are very similar, but with stir-frying, the food is stirred often, the temperature is higher, and the cooking time is shorter. In general, this is a healthy way to prepare food. Cooking for a short time without water prevents the loss of B vitamins, and the addition of fat improves the absorption of plant compounds and antioxidants (6, 13 , 14 ). One study found that the absorption of beta carotene was 6.5 times greater in stir-fried carrots than in raw ones ( 15 ). In another study, blood lycopene levels increased 80% more when people consumed tomatoes sautéed in olive oil rather than without it ( 16 ). On the other hand, stir-frying has been shown to significantly reduce the amount of vitamin C in broccoli and red cabbage (5, 17 ). Summary Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some plant compounds, but they decrease the amount of vitamin C in vegetables. Frying Frying involves cooking food in a large amount of fat — usually oil — at a high temperature. The food is often coated with batter or bread crumbs. It’s a popular way of preparing food because the skin or coating maintains a seal, which ensures that the inside remains moist and cooks evenly. The fat used for frying also makes the food taste very good. However, not all foods are appropriate for frying. Fatty fish are the best sources of omega-3 fatty acids, which have many health benefits. However, these fats are very delicate and prone to damage at high temperatures. For example, frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking causes only minimal losses ( 18 , 19 ). In contrast, frying preserves vitamin C and B vitamins, and it may also increase the amount of fiber in potatoes by converting their starch into resistant starch ( 20 ). When oil is heated to a high temperature for a long period of time, toxic substances called aldehydes are formed. Aldehydes have been linked to an increased risk of cancer and other diseases (21). The type of oil, temperature, and length of cooking time affect the amount of aldehydes produced. Reheating oil also increases aldehyde formation. If you’re going to fry food, don’t overcook it, and use one of the healthiest oils for frying. Summary Frying makes food taste delicious, and it can provide some benefits when healthy oils are used. It’s best to avoid frying fatty fish and minimize the frying time of other foods. Steaming Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water ( 4 , 5, 6, 17 ). Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15% (5). The downside is that steamed vegetables may taste bland. However, this is easy to remedy by adding some seasoning and oil or butter after cooking. Summary Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins.
between 24 to 48 hours Studies involving animals suggest that autophagy may begin between 24 to 48 hours of fasting. Not enough research has been...
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Going off a keto diet is likely not detrimental. Just because you start eating carbs again, especially just for one day, doesn't mean you will...
Read More »Tips to maximize nutrient retention during cooking Here are 10 tips to reduce nutrient loss while cooking: Use as little water as possible when poaching or boiling. Consume the liquid left in the pan after cooking vegetables. Add back juices from meat that drip into the pan. Don’t peel vegetables until after cooking them. Better yet, don’t peel at all to maximize their fiber and nutrient density. Cook vegetables in smaller amounts of water to reduce the loss of vitamin C and B vitamins. Try to eat any cooked vegetables within a day or two, as their vitamin C content may continue to decline when the cooked food is exposed to air. Cut food after — rather than before — cooking, if possible. When food is cooked whole, less of it is exposed to heat and water. Cook vegetables for only a few minutes whenever possible. When cooking meat, poultry, and fish, use the shortest cooking time needed for safe consumption. Don’t use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be lost in the alkaline environment produced by baking soda. Summary There are many ways to preserve the nutrient content of foods without sacrificing taste or other qualities.
Detoxes Liver Plant foods like tomatoes have been proven to detox liver. Tomato juice is widely considered as good for improving liver disturbance....
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Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Eating whole eggs provides...
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Aquafaba acts as a binding agent and is excellent in cookies and other baked goods. It's simply the liquid that comes from canned beans, with...
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Carrots are a weight loss friendly vegetable that cleanses the liver, hence, they make an integral part of a detoxifying diet. Adding carrot juice...
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