For optimal health, individuals who consume plant-based diets recommend using very little oil and if possible, no oil at all. This is an assertion that I agree with and totally support. As such, I also reckon that you need to develop cooking oil-free meals.
Oil-Free Baking and How To Cook Without Oil
This means even doing away with the olive oil that has been hailed as a healthy oil. The reality is, it does have calories – 119 calories for every tablespoon. It also contains saturated fats, which is not healthy for you.
And besides, there are plenty of alternative sources of fats, including avocados and nuts. You should not worry about getting sufficient fats for a healthy diet.
With the above in mind, when transitioning to cooking and baking vegan foods without oil, or cutting back on oil consumption, having an intricate understanding of alternative is essential. Moreover, you need to ensure that your kitchen is stocked with the proper equipment and appliances for your new style of cooking.
Herein are some of the ingredients and techniques as well as the best kitchen appliances and tools that you can use to transition to an oil-free lifestyle.
How To Cook Without Oil on stove top
Stir-Frying And Sautéing – This is a straightforward cooking method. You can perform stir-frying and How To Cook Without Oil with water only. For the best results, when sautéing you should start by using a 1 or 2 tablespoons of water. After that, add a tablespoon every time it gets dry until you are done. Always watch to ensure that the water used does not evaporate completely. If you need more flavor, you can elect to use wine or water.
Caramelizing And Browning – Typically, it is not absolutely necessary to use oil when caramelizing and browning veggies. You can achieve both of these cooking effects without the use of oil with some extra time.
For instance, you can sauté vegetables without using water in a hot non-stick pan. In doing this, you will allow the vegetable to release their own water and begin to brown. Be patient and with time they will start to brown. For a caramelized effect, keep turning them in the pan until you achieve the desired caramel effect. The brown bits left in the pan are a good source of flavor. As such, you can deglaze the pan by adding some water and stirring until they float and brown the water.
Steaming – Steaming is a very effective way of cooking vegetables without using oil. Depending on the veggies you are cooking, you can steam your food in as little as 3 minutes. When you steam rather than boil your veggies, you allow the veggies to retain a lot more of their nutrients.
For seasoning, ideally, you should wait until the veggies are steamed before you season with any spices, sauces, and herbs.
Stovetop Kitchenware Suggestions
Nonstick Pans And Pots – When transitioning oil-free cooking, have a set or two of nonstick cookware is a must. The type you choose, whether porcelain enamel, ceramic titanium, or anodized aluminum is up to you. However, do stay away from Teflon.
To help you choose nonstick cookware, you can check out this article by Good Housekeeping which explores 27 different sets. However, if I were to decide for you, I would pick the Scan Pan line of pans. Although pricier, they do have a lifetime guarantee.
Cast Iron is another excellent choice for a set of oil-free cookware to buy. Preferably, you should choose cast-iron pans that are enamel-coated. They will be heavier than almost all of your cookware but they will also impart your food with some iron, which is good if you do not eat meat.
One drawback is that they need to be seasoned with some oil. As such, if you are going totally oil-free, this is not a good cookware option for you. With regards to prices, there are some expensive options on the market.
You should also consider adding a wok to your cookware. The wok will help you stir-fry completely oil-free, especially when you are eating a plant-based diet.
Steamer – For steaming purposes, you can try a collapsible basket.
Oven Cooking Without Oil
Roasting: When roasting, the best appliance is nonstick baking sheets. Baking sheets are perfect for roasting as they provides you with a large space to spread your veggies. You will also need a parchment paper or a silicone baking mat.
Season your veggies to your desired level and spread the veggies out on baking sheet covered with parchment paper.
As for the cooking settings, you can either cook at a lower heat (225° to 250°) and for longer. Alternately, you can use a higher temperature setting such as the 400°, and cook for a much shorter time while still getting the crisping and browning effect.
You can also use veggie chips by thinly slicing veggies and, after that pressing them between layers of paper towel or towel to draw out some of the moisture. Get more oil-free chips recipes and tortillas here.
If you are craving deep-fried foods, you can bread and then bake them. For instance,, if you need an eggless slurry, bake using a non-stick parchment-lined, or silicone-lined baking sheet for a much more crispy outer crust. For some extra crispiness, finish the baking process with a couple of minutes on broil. While this cooking method will not yield the same exact results as deep frying, it is close enough but much healthier.
Substituting Oil In Baking
Although it might not seem like it, you do have a lot of options when it comes to cooking without oil or butter. Herein are some of the best oil-free baking suggestions.
Unsweetened And Unflavored Applesauce – Use an equal amount of butter you need or ¾ of the amount of oil required for a dense baked result.
Mashed Bananas – Use an equal amount of butter or oil needed for a flavorsome and well-baked result.
Avocado Puree – Use equal to the amount of oil or butter needed for a mild flavor that does not interfere with the desired taste and end-result.
Ground Chia or Ground Flax Seeds – Use 3 tablespoons in 1 tablespoon of water for every tsp of oil or butter needed. Mix this mixture and let it sit for 10 minutes before you add your remaining ingredients. Chia imparts little to no flavor while flax does give a heartier flavor.
Squash, Prune, Or Pumpkin Puree – Use a third cup for every one butter stick needed. These are good substitutes for denser and heavily flavored baked goods. They are perfect when baking chocolate things and spice cakes.
While these are good substitutes to butter and oil, they are not effective at imparting the liquid quality that butter and oil do. As such, it is a good idea to slightly increase the amount of wet ingredients in your recipe.
Furthermore, for more effective and proper baking, you might want to use 25° less and use about 5 to 10 minutes less than it is specified in the recipe. As you might appreciate, you will need to do a lot of trial and error to perfect the use of these substitutes in your baking.
Oven Kitchenware Suggestions
When considering the bakeware to use in your oil-free baking endeavor, you should consider purchasing silicone and or nonstick ovenware.
Ceramic Bakeware – This is a great option as it has non-stick qualities but also lasts quite long. Silverstone offers a variety of high-quality and colorful choices at very reasonable prices. You can check them here.
Silicon Bakeware – The number one consideration to have in mind when purchasing silicon bakeware is that it is 100% silicone and, therefore, does not contain any filler. Fillers tend to be hazardous. As such, ensure that the silicone bakeware, you are purchasing is FDA approved and made of 100% food-grade silicone.
Parchment Paper – If you do not want to invest in new bakeware, you can just line the standard bakeware that you already have with parchment paper. This is an effective solution if you do not bake very often. Lining your pie plates, cake pans, muffin tins, and cookie pans will achieve the desired cooking surface for your oil-free items; your goods will not stick.
Oil-Free Salad Dressing
A good trick when it comes to oil-free salad dressing is to substitute processed oils with mashed avocados and soaked cashews. Soaked cashews have high oil content and are appropriate for everyone. For a truly fat-free alternative, you can use Cannellini beans.
Another great trick is to thicken water with 1 tbs of arrowroot or cornstarch by heating the mixture and allowing it to cool. Use this mixture as an oil substitute in your salad dressing.
These suggestions, though not many, will set you on the right path to oil-free baking and cooking. Head to the comment section if you have additional ideas or if there is an item that you cannot live without and it not discussed above. Thanks for reading through the article and happy cooking!
Everyone loves a hot bowl of sweeten oatmeal. It’s nutritious, it’s high in fiber, and it’s one of the most calorie dense foods available, so it really sticks to your ribs. It also goes well with just about any fruit or sweetener. A glance at your grocer’s shelf will reveal dozens of flavor combinations, but if you’re a health-conscious consumer, you’re probably concerned about all the processed sugars in grocery store oatmeal packets.
Never fear. Here’s two scoops of advice on how to make nutritious, homemade oatmeal that tastes better than anything you’ll find in the grocery store.
How to Sweeten Oatmeal using Healthiest Oats
If you’re concerned about eating natural, whole foods, the first thing you’ll need to be aware of is that most commercially-available oats are highly processed. Quick oats and rolled oats are steamed before packaging, which makes them cook a bit faster, but also robs them of nutrients and causes some of the proteins to break down before the oats are even packaged. Your best bet is to use organic, steel-cut oats. These oats are unprocessed (except for being cut), so you get the benefit of every last gram of protein.
How to Sweeten Oatmeal Naturally
When it comes to sweeteners, there are many alternatives to processed sugar. Perhaps the healthiest way to sweeten your oatmeal is nature’s way: fruit! Raisins are a popular choice but can be extremely high in sugar and low in fiber compared to other fruits. A quarter cup of raisins contains 32 grams of carbohydrates and 2 grams of dietary fiber. By comparison, a medium-sized apple provides 25 grams of carbs and 4 grams of fiber. Strawberries, bananas, apples, blueberries, raspberries and even kiwis are not only delicious but rich in vitamins and minerals.
If you’re dedicated to eating whole foods, but less concerned about calories, honey, and agave nectar are fairly straightforward sugar substitutes. Of course, if you’re going to go that route, you may find it easier to just use an unprocessed cane sugar like Sugar in the Raw. Organic maple syrup is also just as sweet as honey or raw sugar and will give your oatmeal that extra kick of maple flavor.
How to Sweeten Oatmeal Without Using Sugar
If you’re diabetic or pre-diabetic, you’ll need to be extra careful. Fruit, honey and maple syrup may be healthier than processed granulated sugar, but at the end of the day, they’re still high in sugar. If you’re trying to avoid all sugars, stevia is an excellent alternative. Stevia is derived from the leaves of Stevia rebaudiana, a plant native to Brazil and Paraguay, where local people have been using it as a sweetener for centuries. Granulated stevia is as sweet as sugar, contains zero calories, and has a glycemic load of zero. This makes it perfect for people who need to keep an eye on their blood sugar.
Another great option is cinnamon. While cinnamon isn’t a sweetener in and of itself, it adds flavor and can be even tastier when combined with a natural sweetener like stevia. It’s also a whole, plant-based food so health-conscious folks of all stripes can enjoy it guilt-free.
There are many times throughout life where we may begin to wonder if we are experiencing “telogen effluvium”, otherwise known to most of us as pattern baldness. Balding is a natural part of aging, but it certainly isn’t one we look forward to, and predicting or identifying baldness sooner rather than later can help you effectively treat and slow down its progression.
The good news is that there are a few tell-tale signs you can watch for if you are wondering if hair loss is in your future. One sign to watch for occurs on your hair follicles (more on that later).
Baldness and hair loss is a condition does not discriminate based on age, and though men typically experience the worst of it, females are also highly susceptible to hair loss and thinning.
If you notice a hair follicle with a bulb of white, know that the information in this guide will help you.
But First, What is a Hair Follicle Color and the Prediction of Hair Loss?
Strands of hair grow from cell-lined sacs known as follicles. Sebaceous glands are oil glands that secrete sebum to oil the skin and hair. If these follicles do not receive proper nutrients, they will fall off, resulting in permanent hair loss.
By looking at your scalp, you can determine if your follicles are still alive by looking for even the slightest, fuzziest hair. Live follicles produce hair that contain bulbs at their end.
What is a Hair Follicle Color and the Prediction of Hair Loss – Hair Bulb?
The bulb at the end of a strand of hair is the part of the hair closest to the root. When you see a white bulb at the end of the hair, it is not necessarily predictive of hair loss, but it can potentially be a sign.
Hair bulbs are mostly noticed when the hair falls out at the root or is pulled free. If there is no bulb, then it is known as breakage. Breakage will be discussed later in this guide.
What is the Hair Cycle?
Hair grows in cycles that occur over the period of a few years.
Each cycle contains four different periods:
Not all hair is in the same part of the cycle at the same time. This is why we experience continuous hair loss throughout the year. The issue occurs when your hair cycle gets off schedule, resulting in an extending resting stage.
Normal Hair Breakage
Hair can be broken without coming out at the bulb.
A few factors may cause this, such as:
This premature breakage can be avoided by strengthening the hair or addressing problem areas. As you can see, maintaining a proper diet goes a long way to ensure your hair stays healthy, along with the rest of you. In fact, this is a key step if you begin to encounter this hair loss condition.
Other Signs of Hair Loss
Along with a large presence of white-bulb hairs, there are other signs that will signal if you are experiencing hair loss, such as:
These indicators, combined with the presence of white bulbs, can be indicative of telogen effluvium. White bulbs on hair follicles by themselves are not necessarily an indicator, so it is important to look for these other signs. As always, consult your doctor if you notice this occurring.
What is Telogen Effluvium?
Do not be confused by fancy sounding words! Effluvium merely means “outflow”, and, as we know, telogen is a part of the hair cycle. This is defined as an “outflow of telogen”. Basically, the hair enters an extended period of rest.
Telogen effluvium occurs when too many hairs prematurely entire the telogen phase and stop growing. Stress, nutritional deficiencies, changes in hormones, and shock are all known causes of this condition, but there are many causes that are not yet known.
This thinning of the hair may not occur evenly. The top of the scalp usually experiences more hair loss than the sides or the back.
If you notice these symptoms, do not despair! Telogen effluvium is not a death sentence for your scalp. There are ways to stop excessive hair loss in its tracks and this particular condition is largely reversible when handled correctly.
Facts Concerning Telogen Effluvium
Now that we have defined telogen effluvium as a hair loss condition, let’s look at a few facts surrounding it:
It is also important to understand the causes of telogen effluvium, so you know when it is necessary to find out if you may be suffering from this condition.
Causes of Telogen Effluvium
There are many different causes of telogen effluvium. Some of the main ones include:
As you can see, some items are under personal control, while others are things you cannot control. The bottom line is to seek help if you suspect having this condition. There is no reason to suffer from something completely reversible with the proper care.
Types of Treatment
Telogen effluvium can be addressed in a variety of ways. Non-surgical hair replacement is one option. You can also seek counseling for the stressors in your life. When it comes to diet, take advantage of foods rich in protein, iron, and vitamins. Supplements are also an option.
If you notice excessive hair loss, try one of these solutions to reduce or eliminate hair loss issues:
Do Not Let Stress Control Your Hair
Regardless of the original cause of your hair loss, stressing out will not help the situation. Take a deep breath, re-read this guide, and plan a course of action for your hair. Telogen effluvium is a completely reversible condition, and you can find the solution that is right for you.
In a few months, your hair will begin to recover from the steps you took to protect it. You may continue to notice white bulbs on hair roots, but this can be a natural occurrence, so do not fret over it. With a proper care regimen, your black hair follicles will flourish.
Find Ways to Stay Physically and Mentally Healthy
We can’t control everything that happens to us, but we can control how we react to what happens to us. If your telogen effluvium is the result of dietary issues, use this opportunity to regain control of your health. If you need to find healthier ways to deal with stress in your life, seek the help you deserve.
Most of all, if this is the chronic telogen effluvium, realize that your hair does not define you, and resolve to live life anyway. There are many people with various types of hair conditions, or no hair at all, that still enjoy going out in public. By embracing who you are, you encourage others to embrace you as well.
Apple Jacks: the multicolored, fruit-flavored twin sister of Cheerios. They debuted in 1965 when they were called “Apple O’s,” and they’ve been around ever since. They’re grain-based, the flavoring is all-natural, and they’re sweetened with sugar, not honey. At first glance, you might assume they’re vegan. But let’s say you’re a more discerning consumer, and you look at the ingredients.
Ingredients to Figure Out Are Apple Jacks Vegan?
For this answer, we can take a look at the side of the box:
Sugar, corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), wheat flour, whole grain oat flour, modified food starch, oat fiber, soluble corn fiber, contains 2% or less of vegetable oil (hydrogenated coconut, soybean and/or cottonseed, partially hydrogenated soybean and/or cottonseed), salt, milled corn, dried apples, apple juice concentrate, cornstarch, cinnamon, modified corn starch, natural flavor, yellow 6, baking soda, turmeric extract color, blue 1, red 40, BHT for freshness, vitamins and minerals: vitamin c (sodium ascorbate and ascorbic acid), niacinamide, reduced iron, zinc oxide, vitamin b6 (pyridoxine hydrochloride), vitamin b2 (riboflavin), vitamin a palmitate, vitamin b1 (thiamin hydrochloride), folic acid, vitamin b12, vitamin d3.
No milk products. No honey. Obviously, there’s no meat, so you’d think you were good to go, right? Well, not quite.
What is Lanolin? – Unpacking Vitamin D3 and Does it make Are Apple Jacks Vegan?
The issue here is the very last ingredient, Vitamin D3. While Vitamin D is found naturally in many foods, the refined grains used in breakfast cereals are more or less devoid of any nutritional value. To compensate for this, food companies like Kellogg’s (the makers of Apple Jacks) fortify their cereals with vitamins to make them healthier to eat. While this has many positive effects, the downside is that certain vitamins, including Vitamin D, are hard to extract from plants.
Vitamin D comes in two forms, D2 and D3. While Vitamin D2 is found in many plants and is a part of any healthy vegan diet, it’s harder to artificially extract. To save money, many food producers opt to use Vitamin D3, which is easier to obtain. Unfortunately, Vitamin D3 is derived from lanolin, a waxy substance produced by wool-bearing animals, usually sheep. When the sheep are sheared, their wool is washed in hot water, and the lanolin rises to the surface. It’s less complicated than plant-derived extraction methods, but unfortunately, it involves the use of animals.
So, are they Vegan?
While Vitamin D2 is vegan, Vitamin D3 is not. A vegan diet, as opposed to a vegetarian diet, means abstaining from all foods that come from animals. Since Vitamin D3 is animal-derived, and since Apple Jacks are fortified with Vitamin D3, Apple Jacks are not vegan.
Fortunately, the vegan lifestyle has been growing in popularity, and the market has responded. As a result, there are now alternatives to Apple Jacks that not only taste delicious in a bowl of almond milk but are also vegan. Cascadian Farms, Barbara’s, and Kashi Organic all make fruit-flavored, multigrain cereals that are nutritionally sound and completely animal-free. If you can’t find these brands in your local supermarket, all of them are available on Amazon.
There are many men in the world today who are looking for ways to enhance their testosterone levels. This can be a frustrating, demoralizing time, but do not fret. Some forget that what they consume plays a big part in the issues they have. On the regular, a lot of men eat foods that unknowingly hinder them. Primarily, older men are the ones that see this most prevalently, but young men can be susceptible to this problem, too. Ultimately, not all foods on this list need to be avoided completely, but the hope is that you will be able to steer clear and only eat them from time to time. There are a ton of other options to enjoy throughout your lifetime. This way, you will be able to be at your very best, throughout the day, no matter what comes your way.
You may have already noticed common warning signs of low testosterone levels. This can include things like a lack of energy, a loss of muscle strength, a lowered sex drive, trouble sleeping, and many other harmful things that can happen to the body. Most people see these kind of symptoms after they turn 30 years of age, and the problem can become worse and worse over time.
Besides changing your diet, other things can have positive effects on the body. Exercising, for 30 minutes a day / 5 days a week, can positively impact the human body immensely. Try swimming, running, hiking, jogging, and play some basketball to name a few things. Also, taking supplements and working on better sleep habits can make all the difference in the world.
However, food still is the biggest piece of the pie when it comes to dieting. For example, when dieting, many medical professionals universally believe that exercise is only 10% of the diet battle. The other 90% involves what you eat. So, check out the foods below that hinder your testosterone levels and add extra, unwanted belly fat.
List of Foods that kill Testosterone and Cause Belly Fat
1 – Processed Foods: Everyone loves a tasty, quick snack. Unfortunately, a lot of these processed items include things like cakes, doughnuts, candies, fried fast foods, and so much more. Steer clear of fast food restaurants and stay away from gas station foods. Not only will not eating these foods be good for your testosterone level, but also your overall health. Many of the items mentioned above use hydrogenated vegetable oil, which has been connected with heart attacks, diabetes, and fertility issues. Studies like the one from Human Reproduction, a peer-reviewed journal, concluded that these type of Trans fats have a negative effect on total sperm count.
2 – Shrimp: People may be surprised to find out that this type of seafood is on the list. It is not as helpful as people would like to believe. A recent study from the United States Department of Agriculture (USDA) found that most people come in contact with anywhere from 10-13 pesticides during each day. Unfortunately, many of these types of pesticides mess with hormones in the human body. This disrupts male development in general
In most shrimp, these pesticides are used in shrimp to help them keep looking fresh. Without it, companies would lose millions of dollars because people would want their “fresh” shrimp back. This is why organic shrimp should be purchased, and then this problem can be fixed.
On the other hand, stay away from this type of seafood and look for some other healthy options like tilapia.
3 – Cheese: Men are probably cringing by seeing this next item on the list. Cheese is excellent with or on almost anything. Isn’t a quesadilla yummy or some delicious nachos? They may be great tasting, but the taste shouldn’t outweigh the cons, like your lowered testosterone levels or your stomach fat. Because a lot of cheese is taken from the milk of a cow, some unwanted hormones can enter into the human body. These synthetic hormones can include estrogen, which will definitely mess with a man’s testosterone levels. Instead, look for local cheese where farmers do not use unwanted hormones with their livestock.
4 – Deli Meats: Most men like a good piece of meat; however, not all meat is treated equally. Deli meat is one of the worst meat options to choose from because it affects the body negatively. Now, it is not just the meat the does the damage, but the wrap that is used to store the meat when it is purchased. The wrap is called polyvinyl chloride, or PVC for short. This material actually can get in the meat, adding to more hormonal concerns.
In its place, try some of these other options. Purchase meat at local farmer’s markets, go to a local farmer or get your butchered meat put in brown paper to get the goods that you want. This way, you can still enjoy the meat you love without the negative side effects.
5 – Strawberries: One of the best types of fruit is strawberries. Year-around, it seems that you can purchase this delicious fruit, but there are some drawbacks. Because strawberries, besides the green leaves, are consumed, this can impact humans with the pesticides that are on the fruit. These estrogen-based pesticides cause havoc on a male’s system. Do not take the risk. Estrogen just does not mix well with testosterone at all. Organic strawberries are the best way to go, keeping you healthy.
Finishing-Up about Foods That Kill Testosterone and Cause Belly Fat
By revamping your diet, you can regain your healthy testosterone levels and lose the belly fat in the process. You will look and feel better than you have felt in years. Still, remember that it is also important to take supplements, get quality sleep, and find ways to exercise. By doing all of these things, you will be back to your usual self, exhibiting strength, stamina, and self-confidence in everything you put your mind to on a daily basis.
The hardest part of any surgery is recovery, and wisdom tooth removal is no exception. Sure, there’s the whole “someone cutting open your jaw” part of the procedure, but you get to sleep through that. Afterward, you have to care for your wounds, avoid infections, and not do anything to tear your stitches open. This can be difficult enough if the stitches are on, for example, your stomach. It’s even harder when the stitches are in your mouth. Follow these simple tips, and you’ll be back to eating your favorite foods in no time.
What Can I Eat Immediately After Wisdom Tooth Removal?
The first three days will the most challenging part of your recovery. The wounds will still be swollen and have blood clots on them. You’ll need to avoid disturbing the wounds in any way, which means you’ll want to eat foods that don’t require any chewing.
Soup (not the chunky kind) is a good choice, although you’ll want to drink it cold or at room temperature since warm foods can increase inflammation and irritate your wounds. Other good room-temperature foods include broth, mashed potatoes, hummus, cottage cheese, and applesauce. Cold smoothies and ice cream can be very soothing as well.
What Can I Eat 4 Days After Wisdom Tooth Removal?
In about four days, the swelling will have subsided enough that you can eat soft foods that require minimal chewing. You can also start eating warm foods again, so take advantage! Eggs, fish, and oatmeal are all delicious and high in protein, which will speed up healing.
From four days after wisdom tooth removal up to about a week afterward, you’ll want to slowly introduce foods like toast, fruit, and meat. Do this slowly, and cut meat into small pieces at first. As before, you’ll want to continue using mouthwash after every meal, and follow any other instructions from your dentist
What Foods Should I Avoid After Wisdom Tooth Removal?
There are a few things you’ll definitely want to avoid after your surgery. Tough or chewy foods like jerky and nuts are obviously out, but you should also avoid acidic or spicy foods like orange juice or spicy soups. Grains are also a bad idea because they can get stuck in your wounds and lead to infection. This includes not only rice and quinoa but also multi-grain bread with whole pieces of grain.
One common mistake people make is drinking through a straw. You’d think this would be a good idea since you barely have to move your jaw to use a straw. However, sucking on a straw can cause blood clots to pull off your gum before they’re ready. This can lead to infection, or just a long and painful recovery.
Smoking should also be avoided, so why not take the opportunity to quit? And alcoholic beverages should be avoided for at least the first few days. The alcohol can thin your blood, increase inflammation, and slow down healing. Also, alcohol can interact with your pain medication.
Avoid these things, eat plenty of soft, healthy foods, and you’ll soon be smiling again.
Why Everyone on the Keto Diet Should Consider Magnesium Supplementation
You just started a keto diet, and you’re feeling a way that can only be described as somewhere between “a tad under the weather” and “circling the drain into darkness,” – anyone who has forced their body into a state of ketosis knows the feelings, the “keto flu,” heart arrhythmias, low blood pressure, dizziness, mood swings, cramps, and a general feeling of “malaise” – discomfort or uneasiness. What most people doing keto don’t know is what they’re really suffering from isn’t some arcane and untreatable “carb addiction,” and that they shouldn’t assume the effects fade as they “detox,” but what these symptoms really are a simple magnesium deficiency, and can be treated easily with a magnesium supplement.
What does Magnesium For Keto do and why do I need it?
Magnesium’s exact role in the body is myriad, from energy production and DNA and RNA synthesis to transporting calcium and potassium ions across cell membranes, helping our nerves to transmit their impulses. More efficient impulses mean better muscle contraction and relaxation and a more regular pulse rhythm. The daily recommended intake for magnesium is 300-400 milligrams a day, but factors affecting it include gender, activity level, and weight, with heavier men needing slightly more.
Magnesium supplementation is ideal for folks on the ketogenic diet because an easy source of the mineral is found in starchy carbohydrates, like beans, whole grains, and bananas, all of which are off the table for those on the diet.
How to Choose the Right Magnesium For Keto Supplement
Here is where things get a little more interesting and a bit more personal, down to your needs as an individual. The tricky thing about magnesium is that it never comes unbound, it needs to be hooked on to another molecule to stabilize it for supplementation, unfortunately swallowing whole chunks of raw magnesium ore is not a possibility in this reality, though it would admittedly simplify things a fair bit. This is where the matter of supplementation gets tricky – you can pick up any $3 bottle from your local Megamart, but depending on what it is bound to, you may not be getting everything you’re paying for. When the compound it’s bound to is less bioavailable than other types of supplements, you’re not getting the nutrition your body needs.
What Type of Supplement Do I Pick?
This all depends on which flavor of the keto flu you have.
If you’re suffering from excessive muscle pain, try magnesium glycinate, which is one of the most bioavailable forms, or a topically applied solution, such as a spray or cream onto the irritated tissue, or magnesium-infused Epsom salt bath.
If you’re experiencing digestive issues, such as constipation or low acid production, magnesium chloride, and magnesium citrate may be right for you. The “chloride” part of magnesium chloride can be repurposed into stomach acid. Citrate is known to be a mild laxative, as well as much cheaper than other forms.
For other symptoms, such as fatigue, arrhythmia, and brain fog, magnesium malate or taurate would be ideal. Malate is an acid that can be used in the Krebs cycle, and if any of us remember biochemistry, that is an important part of supplying energy to your body. Magnesium taurate packs a double punch, helping ease cognition and aid in cardiovascular health.
Being on a diet shouldn’t mean that you can’t enjoy your favorite types of cuisine. Even if you are on the infamous keto diet, a modified keto diet can allow you to incorporate Japanese food into your meals without a problem. Here is some of the best keto-friendly Japanese food!
Things to Avoid When Having Keto Friendly Japanese Food
Nori rolls (sushi rolls) and nigiri sushi are options you should avoid during your next visit to a Japanese restaurant due to the excessive use of rice and other high-carb foods, especially if you choose tempura nori rolls which also incorporate high-carb batter. Generally, white rice will be one of the biggest sources of carbs in Japanese cuisine, so avoiding it in your main dishes is a good way to go.
Things to Eat in Moderation
As mentioned before, it is important to eat rice in moderation, whether it be as a side or as an ingredient in one of your dishes. If you limit your total rice to one tablespoon, you should be able to maintain your state of ketosis successfully.
Edamame is another favorite to eat in moderation. Half a cup of edamame has around 9g of carbs, making it possible to eat only if it is the sole source of carbs for your meal. Similarly, seaweed salad ends up being around 10g per serving after the addition of ingredients like soy sauce, sugar, sesame oil, and others. Both of these dishes can be eaten as long as you are aware of how many carbs they actually contain!
Though we’ve mentioned plenty of things to avoid at this point, it is also important to know which foods to deliberately choose. Sashimi and miso soup are two popular options that you will find at most Japanese cuisine locations, and both will only run you around 5g of carbs. A great deal of vegetables are also served with Japanese cuisine, and as long as you avoid tempura, they are a great source of nutrients on a keto diet. Many vegetables are available pickled, adding for interesting variety to your meal and making for a great new way to experience food you already love.
Substitutions For Keto Friendly Japanese Food
If you find yourself a little frustrated by the foods you need to avoid or eat in moderation, let’s take a look at some common substitutions that will fit into your modified keto diet. If you replace your edamame with pickled vegetables, you will have a similar experience with fewer carbs. Replacing fried vegetables with steamed vegetables is a pretty direct and easy way to hit a lower carb count. Broiled fish with soy or ginger sauce is an excellent substitute for shrimp tempura and keeps you away from fried batter. Grilled squid can be a tasty replacement for any seafood noodle dishes and even has a similar consistency. Lastly, if you’re a fan of beef teriyaki, Negamaki is a lower-carb substitute that consists of green onions wrapped in thin slices of beef.
Don’t let your diet ruin your dining experiences. Get the best of both worlds by making healthier choices in any cuisine, including your favorite Japanese meals.
Dieting shouldn’t mean that you don’t get to enjoy any delicious food, even if that diet is intense and strict like keto. As a matter of fact, many Thai curry recipes present great ways to eat healthy, low-carb meals while still getting that savory, rich taste you love. Thai Green Curry is a particularly great option because there are many different variations to make it match your taste perfectly, including both vegan and non-vegan options to make sure you balance out the amount of protein you take in while on a diet like keto.
Ingredients For Keto Thai Curry:
Directions For Keto Thai Curry:
As you can see, great meals can still be a part of your dining and cooking experience, regardless of your dietary restrictions. Thai Green Curry makes for a great shared meal as well since it is both delicious and healthy, allowing all kinds of diets to include it. Enjoy!
It’s the sweet-smoky smell of ribs on a summer day, drifting up from the patio grill. It’s the deep brown hue of a spicy marinade for moist shredded beef. BBQ sauce provides the flavorful base for many popular American dishes; unfortunately, many favorite American foods (like ribs and beef) are not cruelty-free. While those choosing a plant-based diet can use BBQ sauce as a condiment in derivative dishes, the question remains: is BBQ sauce truly vegan?
Many unexpected American “favorite foods” are not 100% vegan. Marshmallows, jam, gummies, and Jell-O all use gelatin (animal collagen). Non-dairy creamer and cheese still contain types of casein, a product of milk. Cola and some coffee syrups are dyed with crushed beetles. Committing to a vegan diet involves significant research, to ensure no animal byproducts are accidentally ingested.
In this article, we’ll explore the history and making of BBQ sauce. We’ll look at common ingredients, including which to avoid. Finally, we’ll touch on the best BBQ sauce brands for vegans. Is BBQ sauce vegan? Not always – but it can be.
The History of BBQ Sauce
The origins of BBQ sauce are somewhat unknown. Regardless of who coined the term “BBQ sauce” to describe the sweet, salty, spicy tomato condiment, these flavors have been enjoyed around the world for centuries. Some date the birth of BBQ sauce-type condiments as far back as 2000 or more years ago.
A few scholars theorize that modern-day BBQ sauce came from a recipe created by the early American colonists; however, as the first BBQ sauce recipes didn’t appear until later, others believe our modern sauce was invented close to the end of the 19th century. BBQ sauce is similar to some regional sauces in Africa, leading some to believe the recipe was introduced in America by Southern slaves in the 1800s.
Regardless, the first written recipe for “barbeque sauce” dates to the United States in the early 1900s, and calls for a significant amount of butter – so, the sauce’s American origins weren’t vegan. Today, however, there are countless BBQ sauce brands and varieties, worldwide BBQ competitions, BBQ reality TV shows, and more. Is today’s BBQ sauce vegan?
Is BBQ Sauce Made With Animal Byproducts?
A common vegan pitfall, especially for those new to a plant-based lifestyle, is forgetting to research the processing of a food. White sugar lists only “sugar” as its ingredients, it is often processed with animal bone char for coloring. Guinness beers are technically “vegan,” but the company processes their beer with fishing by-products. If you’re concerned about animal welfare, it’s crucial to investigate the processes behind the manufacturing of your favorite foods before deciding to keep them in your diet.
BBQ sauce itself, thankfully, does not use “hidden” animal byproducts in its processing. However, the ingredients that make up BBQ sauce may have involved non-plant-based manufacturing methods. We break down these ingredients in the next section.
Non-Vegan Ingredients in BBQ Sauce
BBQ sauce’s main flavors come from tomato, vinegar, and sugar, but the additional flavors in BBQ sauce are as varied as the companies producing them. Below, we’ve listed some of the pitfalls of these main ingredients, as well as other flavors:
We mentioned the animal byproducts involved in sugar processing, but it’s worth mentioning again: white sugar is colored with bone char. Very few BBQ sauces use white sugar in their ingredients, but those that do should be avoided.
If the type of sugar used isn’t specified, you may need to contact the company to find out.
Vinegar, surprisingly, is not always vegan. There are many reasons vinegar could include non-plant ingredients:
Not all mainstream brands are vegan. Heinz brand products, for example, do not use vegan vinegar.
To ensure your BBQ sauce is made with vegan-safe vinegar, look for sauces produced with apple cider vinegar or email your favorite brands and check.
Honey is a popular BBQ sauce sweetener. It adds flavor and dimension, but sacrifices bees’ hard work in the process. Avoiding honey is easy – just check the label. Most honey-flavored BBQ sauces are titled “Honey BBQ” or something similar, and all will have honey listed in the ingredients.
Yes, anchovies are used as flavoring for many BBQ sauces. Anchovies give the sauce fullness and contribute to its salty flavor. There are many plants that can contribute to the “umami” flavor of BBQ sauce, so avoiding anchovies doesn’t mean giving up the best sauces. Additionally, unlike white sugar and non-vegan vinegar, this ingredient is easy to identify and avoid.
Beef and chicken broths can add flavors impossible to mimic with vegan-friendly options. Sadly, this means they’re included in many seemingly-vegan BBQ sauces. Brands aren’t required to label broth on every container – they can categorize it under “natural flavors.” If you see “natural flavors” on a BBQ sauce container, call or email the brand before purchasing.
Vegan BBQ Sauce Brands
As we mentioned above, it can be tricky to find a BBQ sauce that is truly vegan. The brands below currently sell BBQ flavors that are mostly- or completely vegan (no honey, anchovies, or other obvious animal products):
You can always call or email a company to learn more about their manufacturing methods and ingredients. If you’re still concerned, try making your own: many websites offer simple 2-4 ingredient BBQ sauce recipes for homemade sauce. You can easily use apple cider vinegar and raw sugar in your own homemade sauce (if you’re concerned about those ingredients).
Is BBQ sauce vegan? Sometimes. With a little research, it’s possible to find or create a sweet, smoky, guilt-free BBQ marinade.