Tuesday, 22 August 2017

Does Too Much Whey Protein Cause Side Effects?

Does Too Much Whey Protein Cause Side Effects?

Whey protein is one of the most popular supplements on the planet. But despite its many health benefits, there’s some controversy surrounding its safety. Some claim that too much whey protein can damage the kidneys and liver and even cause osteoporosis. This article provides an evidence-based review of whey protein’s safety and side effects.


What Is Whey Protein?


It’s made from whey, which is the liquid that separates from milk during the cheese-making process. The whey is then filtered, refined and spray-dried into whey protein powder. There are three main types of whey protein. The key difference between them is how they are processed.

Whey protein concentrate: Contains roughly 70–80% protein. It’s the most common type of whey protein and has more lactose, fat and minerals from milk.

Whey protein isolate: Contains 90% protein or more. It’s more refined and has less lactose and fat, but it also contains fewer beneficial minerals.

Whey protein hydrolysate: This form is pre-digested, allowing your body to absorb it faster. Whey protein is a popular choice among athletes, fitness enthusiasts and people wanting to build muscle or lose weight.

Studies show it can help you recover from exercise, build muscle and strength and even lose weight by reducing your appetite and boosting your metabolism. Whey protein is also a complete source of protein, meaning it contains all the essential amino acids. Your body cannot make essential amino acids, so it’s important to get enough of them from your diet. You can take whey protein simply by mixing it with water or a liquid of your choice.
Despite its health benefits, some people are concerned about its safety. That said, whey protein is safe for most people and a convenient way to increase your protein intake.

It May Cause Digestive Issues.

Most of whey protein’s side effects are related to digestion.

Some people have problems digesting whey protein and experience symptoms such as bloating, gas, stomach cramps and diarrhea. But most of these side effects are related to lactose intolerance. Lactose is the main carb in whey protein. People who are lactose intolerant don’t produce enough of the enzyme lactase, which your body needs to digest lactose. Moreover, lactose intolerance is incredibly common and can affect up to 75% of people worldwide.
If you are lactose intolerant, try switching to a whey protein isolate powder.  Whey protein isolate is more refined, with a significantly smaller amount of fat and lactose than whey protein concentrate. People with lactose intolerance can often safely take whey protein isolate. Alternatively, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.


Some People May Be Allergic to Whey Protein.

Because whey protein comes from cow’s milk, people with a cow’s milk allergy may be allergic to it.

Nevertheless, cow’s milk allergies are very rare in adults, since up to 90% of people with cow’s milk allergies outgrow them by the age of three. Symptoms of a cow’s milk allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose.

In some cases, a cow’s milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction. Again, it’s worth remembering that a cow’s milk allergy is rare in adults, but it can have severe consequences.

Moreover, an allergy to whey protein should not be confused with lactose intolerance. Most allergies occur when the body produces an immune response to a protein. However, an intolerance is caused by an enzyme deficiency and does not involve the immune system.
If you have a cow’s milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein. If you are unsure whether your symptoms are due to an allergy or intolerance, it’s best to check with your doctor.


Is Salt Actually Bad for You?

Is Salt Actually Bad for You?

Salt is a naturally occurring compound that is commonly used to season food.

In addition to increasing flavor, it is used as a food preservative and can help stop the growth of bacteria. Yet over the past few decades, it has gained a bad reputation and has been linked to conditions like high blood pressure, heart disease and even stomach cancer. In fact, the most recent Dietary Guidelines for Americans recommend limiting sodium intake to below 2,300 mg daily.
Keep in mind that salt is only about 40% sodium, so this amount is equal to about 1 teaspoon (6 grams).

However, some evidence shows that salt may affect individuals differently and may not have as much of an impact on heart disease as once believed.

This article will take a deeper look at the research to determine whether or not salt is actually bad for you.

Salt Plays an Important Role in the Body...!


Salt, also known as sodium chloride, is a compound made up of about 40% sodium and 60% chloride, two minerals that play an important role in health. Concentrations of sodium are carefully regulated by the body and fluctuations lead to negative side effects. Sodium is involved in muscle contractions and losses through sweat or fluid can contribute to muscle cramps in athletes.
It also maintains nerve function and tightly regulates both blood volume and blood pressure. Chloride, on the other hand, is the second most abundant electrolyte in the blood after sodium.
Electrolytes are atoms found in bodily fluid that carry an electrical charge and are essential to everything from nerve impulses to fluid balance. Low levels of chloride can lead to a condition called respiratory acidosis in which carbon dioxide builds up in the blood, causing the blood to become more acidic.

Although both of these minerals are important, research shows that individuals may respond differently to sodium. While some people may not be affected by a high-salt diet, others may experience high blood pressure or bloating with increased sodium intake. Those who experience these effects are considered salt-sensitive and may need to monitor their sodium intake more carefully than others.

High Salt Intake Is Associated With Stomach Cancer

Some evidence shows that increased salt intake could be linked to an increased risk of stomach cancer.

This may be because it increases the growth of Helicobacter pylori, a type of bacteria associated with a higher risk of stomach cancer. One study in 2011 looked at over 1,000 participants and showed that a higher salt intake was associated with a higher risk of stomach cancer. Another large review with 268,718 participants found that those with a high salt intake had a 68% higher risk of stomach cancer than those with a low salt intake.
However, it’s important to note that these studies only show an association between stomach cancer and high salt intake. More research is needed to determine whether a high-salt diet actually contributes to its development.


Reduced Salt Intake May Lower Blood Pressure

High blood pressure can cause extra strain on the heart and is one of the risk factors for heart disease.

Several large studies have shown that a low-salt diet may help lower blood pressure, especially in those with high blood pressure. One review with 3,230 participants found that a moderate reduction in salt intake produced a modest decrease in blood pressure, causing an average decrease of 4.18 mmHg for systolic blood pressure and 2.06 mmHg for diastolic blood pressure. Though it reduced blood pressure in those with both high and normal blood pressure, this effect was greater for those with high blood pressure.
In fact, for those with normal blood pressure, salt reduction only decreased systolic blood pressure by 2.42 mmHg and diastolic blood pressure by 1.00 mmHg. Another large study had similar findings, noting that reduced salt intake led to a decrease in blood pressure, especially in those with high blood pressure. Keep in mind that certain individuals may be more sensitive to salt’s effects on blood pressure.
Those who are salt-sensitive are more likely to see a decrease in blood pressure with a low-salt diet, while those with normal blood pressure may not see much of an impact. However, as discussed below, it is unclear how beneficial this reduction in blood pressure may be, as low salt intake has not been associated with a decreased risk of heart disease or death.


Low Salt Intake May Not Reduce the Risk of Heart Disease or Death

There is some evidence showing that high salt intake may be associated with an increased risk of certain conditions like stomach cancer or high blood pressure.

Despite this, there are several studies showing that a reduced-salt diet may not actually decrease the risk of heart disease or death. A large 2011 review made up of seven studies found that salt reduction had no effect on the risk of heart disease or death. Another review with over 7,000 participants showed that reduced salt intake did not affect the risk of death and had only a weak association with the risk of heart disease.

However, the effect of salt on the risk of heart disease and death may vary for certain groups.

For example, one large study showed that a low-salt diet was associated with a reduced risk of death but only in overweight individuals. Meanwhile, another study actually found that a low-salt diet increased the risk of death by 159% in those with heart failure. Clearly, further research is needed to determine how decreasing salt intake may affect different populations.
But it’s safe to say that reducing salt intake does not automatically decrease the risk of heart disease or death for everyone.


Low Salt Intake Can Have Negative Side Effects

Although a high salt intake is linked to several conditions, a diet too low in salt can also come with negative side effects. Several studies have shown that reduced-salt diets could be linked to increased levels of blood cholesterol and blood triglycerides. These are fatty substances found in the blood that can build up in the arteries and increase the risk of heart disease.

A large 2012 study showed that a low-salt diet increased blood cholesterol by 2.5% and blood triglycerides by 7%. Another study also found that a low-salt diet increased “bad” LDL cholesterol by 4.6% and blood triglycerides by 5.9%. Other research has found that salt restriction may cause a resistance to insulin, the hormone responsible for transporting sugar from the blood to cells.
Insulin resistance causes insulin to work less effectively and leads to higher blood sugar levels as well as an increased risk of diabetes. A low-salt diet can also lead to a condition called hyponatremia, or low blood sodium. With hyponatremia, your body holds on to extra water due to low levels of sodium, excess heat or overhydration, causing symptoms like headaches, fatigue, nausea and dizziness.



How to Minimize Salt-Sensitive Symptoms

Whether you want to cut down on salt-related bloating or you need to reduce your blood pressure, there are several simple ways to do it.

First of all, reducing your sodium intake may be beneficial for those who experience symptoms with high salt intake. You might think that the easiest way to cut down on sodium is by tossing out the salt shaker altogether, but that’s not necessarily the case. The main source of sodium in the diet is actually processed foods, which account for a whopping 77% of sodium found in the average diet.

To make the biggest dent in your sodium intake, try swapping processed foods for whole foods. Not only will this reduce sodium intake, but it can also help promote a healthier diet rich in vitamins, minerals, fiber and essential nutrients.

If you need to reduce your sodium even more, cut down on restaurant and fast foods. Opt for low-sodium varieties of canned vegetables and soups, and while you can continue seasoning your foods with salt to add flavor, keep it in moderation.

Besides reducing sodium intake, there are several other factors that can help lower blood pressure.
Magnesium and potassium are two minerals that help regulate blood pressure. Increasing your intake of these nutrients through foods like leafy greens and beans may help reduce your blood pressure.
Some studies have also shown that a low-carb diet could be effective in reducing blood pressure.

Overall, moderate sodium intake with a healthy diet and lifestyle is the simplest way to mitigate some of the effects that may come with salt sensitivity.


Source: http://www.healthline.com

Saturday, 29 July 2017

12 MISTAKES TO AVOID ON A VEGETARIAN OR VEGAN DIET

MISTAKES TO AVOID ON A VEGETARIAN OR VEGAN DIET


An adjusted veggie lover or vegetarian eating routine can give numerous medical advantages. These eating regimens have been related with weight reduction, better glucose control, a diminished danger of coronary illness and a lower danger of specific sorts of malignancy. Be that as it may, it can be trying to keep up a balanced vegan consume less calories that gives every one of the supplements you require. 
This article reveals probably the most well-known oversights individuals make on a veggie lover or vegan eating routine, and how to keep away from them.

a:- Expecting That Vegan or Vegetarian Products Are Automatically Healthier :- 


Lamentably, in light of the fact that a sustenance item is named "veggie lover" or "vegetarian" doesn't really mean it's more beneficial than the general option. For instance, almond drain is a prevalent, plant-based drain that is frequently a staple in veggie lover diets. Be that as it may, while almond drain is low in calories and advanced with a few essential vitamins and minerals, it is not really more advantageous than bovine's drain. 
For instance, 1 container (240 ml) of low-fat dairy animals' drain contains 8 grams of protein, while a similar measure of unsweetened almond drain contains just 1 gram. 

Sweetened almond drain can likewise be high in included sugar, with 16 grams of sugar in only 1 glass. Other vegan items, for example, soy-based veggie burgers, chunks and meat choices, are frequently exceptionally handled, with a considerable rundown of fake fixings. So they're regularly no more beneficial than other non-vegan handled nourishments. In spite of being veggie lover, these items are likewise frequently high in calories, yet deficient with regards to the protein, fiber and supplements vital for an adjusted dinner.

While these items may facilitate your progress to a veggie lover or vegan abstain from food, it's best to expend them with some restraint with an eating regimen rich in nutritious, entire nourishments.


b:- Not Getting Enough Vitamin B12 :-


Vitamin B12 assumes a few critical parts in the body. It's critical in the production of red platelets and DNA, among different procedures. Sadly, the primary wellsprings of vitamin B12 are creature items, for example, meat, poultry, shellfish, eggs and drain items. Hence, veggie lovers have an expanded danger of vitamin B12 inadequacy. Vitamin B12 lack can cause weariness, memory issues and deadness. It can likewise prompt megaloblastic paleness, a condition caused by having a lower-than-typical measure of red platelets. 

Lamentably, a high admission of folate can really cover vitamin B12 insufficiency, concealing indications until the point that the harm winds up plainly irreversible. In any case, there are nourishments and supplements accessible that can enable vegans to meet their vitamin B12 needs. Other than creature items, invigorated sustenances and certain sorts of eatable green growth likewise contain vitamin B12. 

Vegans should screen their vitamin B12 allow deliberately and consider taking supplements if their requirements aren't met through eating regimen alone. 


c:- Supplanting Meat With Cheese :-


One of the most straightforward approaches to make about any dish vegan is to take out the meat and supplant it with cheddar. With regards to season, the swap functions admirably for sandwiches, servings of mixed greens, pasta and numerous different dishes.

In any case, while cheddar contains a decent measure of protein, vitamins and minerals, it doesn't supplant the wide collection of supplements found in meat. One ounce (28 grams) of hamburger, for instance, contains four times the measure of iron and twofold the zinc found in one ounce of cheddar. 

Cheddar likewise contains not so much protein but rather more calories than meat. Truth be told, ounce-for-ounce, cheddar contains just around 80% of the protein found in chicken, yet almost 2.5 times the calories. Rather than just supplanting meat with cheddar, you ought to incorporate an assortment of plant nourishments in your eating routine to meet your supplement needs. Chickpeas, quinoa, tempeh, lentils, beans and nuts are altogether amazing choices to help round out a vegan eat less.


d:- Not Drinking Enough Water :-


Drinking enough water is imperative for everybody, except might be particularly vital for the individuals who eat a considerable measure of fiber, including veggie lovers and vegetarians. Vegans have a tendency to have a higher fiber consumption, since fiber-rich vegetables, vegetables and entire grains are staples in a sound veggie lover eat less carbs. 

One examination found that individuals who eat both meat and plants eat around 27 grams of fiber for each day, while veggie lovers and vegans eat around 41 grams and 34 grams, separately. Drinking water with fiber is essential since it can enable fiber to travel through the stomach related tract and forestall issues like gas, bloating and blockage. 

Fiber utilization is amazingly imperative for well being, and has been connected to a diminished danger of coronary illness, stroke, diabetes and corpulence. Current rules suggest ladies expend no less than 25 grams of fiber for every day, and men devour no less than 38 grams. To ensure you're drinking enough water, drink when you feel parched, and spread your water allow for the duration of the day to remain hydrated.


e:- Thinking little of the Importance of Meal Planning:-


Regardless of whether you're cooking at home or feasting out, eating veggie lover or vegetarian requires some additional arranging. Supper designs are particularly valuable in case you're right now changing your eating regimen to be veggie lover or vegetarian. They can help facilitate your progress and make it less demanding to keep up an adjusted and nutritious eating regimen. 

When you're eating out or voyaging, propelled feast arranging turns out to be particularly vital. A few eateries offer constrained decisions for vegans, so taking a gander at the menu ahead of time can enable you to settle on educated choices and select the most nutritious decisions accessible. Furthermore, make it a propensity to locate a couple of veggie lover formulas every week and cook them all alone.


Wednesday, 12 April 2017

FOODS TO AVOID DURING PREGNANCY

There are some foods that has not been taken during Pregnancy.



FISH:


*--- Raw or undercooked fish or shellfish (such as oysters and clams)

*--- Fish with high levels of mercury, including shark, swordfish, king mackerel, and tilefish (golden       or white snapper)

*--- Refrigerated smoked or pickled fish that's unpasteurized, unless heated until steaming (165° F)

*--- More than 6 ounces (one serving) a week of canned "solid white" or albacore tuna

TIPS FOR SAFE EATING:


*--- Cook fish to 145° Fahrenheit or until opaque in the center.
*--- Eat up to 12 ounces (two servings) a week of low-mercury fish, such as salmon, shrimp, pollock,        tilapia, or trout.

MEAT AND POULTRY:



*--- Raw or undercooked meat or poultry
*--- Refrigerated meat of any kind (including ham, turkey, roast beef, hot dogs, bologna, prosciutto,          and pâté) unless heated until steaming (165° F)
*--- Dry, uncooked sausages (such as salami and pepperoni) unless heated until steaming


TIPS FOR SAFE EATING:


*--- Use a food thermometer. Cook beef, veal, and lamb to 145° F. Cook pork and all ground meats to        160° F. Cook poultry to 165° F.


EGGS:


*--- Runny or undercooked eggs
*--- Raw cookie dough or cake batter that contains raw eggs
*--- Homemade desserts or sauces that contain raw eggs (such as eggnog, ice cream, custard,                      chocolate mousse, hollandaise sauce, béarnaise sauce, mayonnaise, and Caesar salad dressing)

TIPS FOR SAFE EATING:


*--- Cook eggs until yolks are firm. Cook other dishes containing eggs to 160° F.
*--- Use pasteurized eggs or a pasteurized egg product when making food that calls for uncooked              eggs.


CHEESE:



*--- Unpasteurized or "raw milk" soft cheese. Nearly all cheeses in the United States are pasteurized. *--- Just make sure the label says so, particularly on soft cheese. Don't eat any uncooked food made          from raw, unpasteurized milk.

TIPS FOR SAFE EATING:


*--- Check the label when buying soft cheese to be sure it says {made with pasteurized milk}.


BEVERAGES:


*--- Alcoholic beverages
*--- Unpasteurized (raw) milk
*--- Unpasteurized or "fresh squeezed" juice from a juice bar or grocery store
*--- More than 200 mg of caffeine per day (12 ounces of coffee)


TIPS FOR CAFFEINE & FRESH-SQUEEZED JUICE:


*--- Be aware of how much caffeine is in tea, soft drinks, energy drinks, chocolate, and coffee ice              cream.
*--- Wash fruit thoroughly before squeezing it for fresh juice. (Making your own fresh juice at home          is safer than buying fresh squeezed juice from a juice bar or grocery store because you can't be sure how safely fruit has been handled in a retail setting).



Source: https://www.babycenter.com


Monday, 27 March 2017

WHY EGGS ARE A KILLER WEIGHT LOSS FOOD

Why Eggs Are a Killer Weight Loss Food




Eggs are among the healthiest foods you can eat. They are rich in high-quality protein, healthy fats and many essential vitamins and minerals. Eggs also have a few unique properties that make them egg-ceptionally weight loss friendly. This article explains why whole eggs are a killer weight loss food.


EGGS ARE LOW IN CALORIES:


The simplest way to lose weight is to reduce your daily calorie intake. One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious. An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories. By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories. Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.


EGGS ARE VERY FILLING:


Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content. High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein. Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content. Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on. Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half.

EGGS MAY BOOST YOUR METABOLISM:


Eggs contain all the essential amino acids, and in the right ratios. This means your body can easily use the protein in eggs for maintenance and metabolism. Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food. The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs. This means that high-protein foods, such as eggs, help you burn more calories.


EGGS ARE A GREAT WAY TO START YOUR DAY:


Eating eggs for breakfast seems to be especially beneficial for weight loss. Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content. Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours.
Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks. A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast.


The egg eaters also felt more full. Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone). Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice. The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts.

Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared to eating the other breakfasts. This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.


EGGS ARE CHEAP AND EASY TO PREPARE:


Incorporating eggs into your diet is very easy. They are inexpensive, widely available and can be prepared within minutes. Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked. A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight loss friendly breakfast.