Quinoa (pronounced keen-wah) is not a grain; it is actually a seed and related to the spinach family and was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors.

When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. It actually cooks and tastes like a grain, making it an excellent replacement for grains that are difficult to digest or feed candida (a systemic fungal infection).

Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn.

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can also offer cardiovascular health for those concerned about atherosclerosis.

Quinoa is gluten-free and safe for those with gluten intolerance, people on a celiac diet, and for autistic children who follow the Body Ecology program for autism.

Quinoa in the Kitchen

Quinoa is especially easy to cook and can be enjoyed year-round because it's versatile and light. You can use it in warming winter soups or refreshing summer salads.

Make sure you rinse your quinoa and then soak for at least 8 hours to remove the phytic acid that can prevent proper digestion.

We like to add B.E. Wholegrain Liquid to the soaking water to add some beneficial bacteria and further soften the "grains" before cooking.

Cook quinoa 15 minutes or less, and it's ready to mix with a variety of ingredients to create diverse and delicious meals.

Sources:
Quinoa: An In-Depth Guide to the Amazing Health Benefits, Uses, and Other Darned Interesting Facts of this Beloved Body Ecology "Grain":http://bodyecology.com/articles/quinoa_benefits_guide.php
Quinoa, WHFoods.org.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142
The Largely Unknown Health Epidemic Affecting Almost ALL Americans, BodyEcology.com.
http://www.bodyecology.com/06/12/28/unknown_health_epidemic.php
Oelke, E.A., et al, "Quinoa," Hort.Purdue.edu.
http://www.hort.purdue.edu/newcrop/afcm/quinoa.html
Quinoa, WHFoods.org.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

Is it possible to live with diabetes, eat meat-free, and be healthy? Here's what's essential to keep in mind. Trade your T-bone for tofu? If you're considering giving up meat in the interest of health, you may be wondering if you can you be a healthy vegetarian and have diabetes?
Diabetics are constantly told to limit their intake of carbohydrates, which is exactly what's contained in fruits and vegetables. But experts say it's possible to go meatless and still keep your blood sugar in the normal range.

A meat-free meal plan is actually a healthy way of eating, says Bridget Lopez, RD, CDE, of Long Island College Hospital in New York. Vegetarians tend to eat a diet that's higher in fiber and lower in saturated fat than meat eaters. "Vegetarianism is a good option and can be very helpful at controlling the appetite," Lopez says.

Alissa Rumsey, RD, of NewYork-Presbyterian Hospital/Weill Cornell Medical Center, says that to be successful at following a vegetarian diet, it's important to choose carbohydrates carefully and keeping close track of how many grams of carbohydrates you consume at each meal.

"It's all about being aware of what you are eating," Rumsey says. "But it's definitely possible to have good blood sugar control when you are a vegetarian."

Here's what to keep in mind when planning your meals:

• Eating complex carbs like whole grains helps you digest food more slowly and feel full longer, says Lopez. Choose brown rice, whole wheat bread, and whole grain pasta, and avoid white bread and baked goods made with white flour.
• It's important to get enough protein since you're not eating beef and chicken. If you're okay with eating dairy products, you can rely on eggs, lowfat cheese, and yogurt. Other good protein sources are soy products: soybeans, tofu, and tempeh. There are also innumerable products on the market made with soy, from veggie burgers to pasta dishes. And tofu comes in so many varieties and flavors that it's easy to choose one for stir-fries and even pizza toppings.
• To get enough protein from non-soy sources, stock up on dried beans and legumes, Rumsey recommends, and consider buying nut butters—not just peanut butter, but almond and cashew butter as well. These can be spread on a piece of whole wheat toast for breakfast, or used as a dip with apple slices for a snack.
• Combine two different non-meat sources of protein to get the complete protein that meat contains. For instance, serve beans and rice for dinner, or enjoy a peanut butter sandwich on whole wheat bread for lunch.
• Portion control is crucial, Rumsey says. Become familiar with the nutrition facts panels on processed foods and keep portion sizes in line. Not sure how many grams of carb you can have at a meal? "For a grown man, it could be five servings of carbohydrate at a meal," Rumsey says. "For a woman, it's more likely to be three." Keep in mind that a serving equals about 15 grams of carbohydrate, she says.
• While some starchy vegetables must be factored into the meal plan, the non-starchy vegetables can be eaten in unlimited qualities. Don't just think in terms of salads to fill you up. Lightly steam broccoli florets, cauliflower florets, baby carrots, and string beans. Chill and serve with a fat-free dip or with some hummus (making sure to "count" the hummus, of course.)
• Finally, incorporate fiber and vitamin-rich fruit into your meal plan. But remember that it's not "free," so here, too, watch portion sizes closely.

By Rosemary Black
Source: http://www.qualityhealth.com/diabetes-articles/vegetarian-diet-diabetics

One out of every five U.S. teenagers has a cholesterol level that increases the risk of heart disease, federal health officials reported Thursday, providing striking new evidence that obesity is making more children prone to illnesses once primarily limited to adults.

A nationally representative survey of blood test results in American teenagers found that more than 20 percent of those ages 12 to 19 had at least one abnormal level of fat. The rate jumped to 43 percent among those adolescents who were obese.

Previous studies had indicated that unhealthy cholesterol levels, once a condition thought isolated to the middle-aged and elderly, were increasingly becoming a problem among the young, but the new data document the scope of the threat on a national level.

"This is the future of America," said Linda Van Horn, a professor of preventive medicine at Northwestern University who heads the American Heart Association's Nutrition Committee. "These data really confirm the seriousness of our obesity epidemic. This really is an urgent call for health-care providers and families to take this issue seriously."

Earlier research found that the obesity epidemic has been accompanied by an increase in a host of health problems in youths that were previously found mostly among adults, including high blood pressure, diabetes and arthritis. The new data detail the obesity's effect on cholesterol levels, which can increase the risk for a variety of illnesses, including diabetes and heart disease.

"The current epidemic of childhood obesity makes this a matter of significant and urgent concern," said Ashleigh May, an epidemic intelligence service officer with the federal Centers for Disease Control and Prevention's division for heart disease and stroke prevention, who led the analysis.

Although the latest government data suggest that the obesity epidemic might be leveling off after increasing for decades, at least one-third of youths are overweight or obese, and the heaviest boys continue to get heavier.

"People are worried that this generation is going to grow up to have more cardiovascular disease than the current generation," said Denise Simons-Morton of the National Heart, Lung and Blood Institute. "This problem is poised to negate all of the advances we've made in cardiovascular health."

In the new study, published in the CDC's Morbidity and Mortality Weekly Report, researchers analyzed data collected from 3,125 youths through the National Health and Nutrition Examination Survey, which is conducted every two years.

According to data from surveys conducted between 1999 and 2006, 20.3 percent had abnormal "blood lipid" levels, which includes low levels of high-density lipoprotein (HDL), or the "good cholesterol"; high levels of low-density lipoprotein (LDL), the "bad cholesterol"; and high levels of triglycerides, which can also clog arteries.

The percentage of teens with an abnormal blood lipid level varied by weight, ranging from 14.2 percent of those whose weight was normal to 22.3 percent among those who were overweight to 42.9 percent among those who were obese.

The findings support a 2008 recommendation by the American Academy of Pediatrics that children and adolescents get blood tests to see whether they need to be treated for abnormal lipid levels if they are at risk for heart disease because of a family history of high blood cholesterol or early heart disease or if they are at risk because they smoke, have high blood pressure or diabetes or are overweight.

Source: http://www.washingtonpost.com/wp-dyn/content/article/2010/01/21/AR2010012102481_pf.html

You may enjoy this interview with Dan Buettner, who has made it his life work in this study and wrote this article for National Geographic.

What if I said you could add up to ten years to your life? A long healthy life is no accident. It begins with good genes, but it also depends on good habits. If you adopt the right lifestyle, experts say, chances are you may live up to a decade longer. So what's the formula for success? In recent years researchers have fanned out across the globe to find the secrets to long life. Funded in part by the U.S. National Institute on Aging, scientists have focused on several regions where people live significantly longer. In Sardinia, Italy, one team of demographers found a hot spot of longevity in mountain villages where men reach age 100 at an amazing rate. On the islands of Okinawa, Japan, another team examined a group that is among the longest lived on Earth. And in Loma Linda, California, researchers studied a group of Seventh-day Adventists who rank among America's longevity all-stars. Residents of these three places produce a high rate of centenarians, suffer a fraction of the diseases that commonly kill people in other parts of the developed world, and enjoy more healthy years of life. In sum, they offer three sets of "best practices" to emulate. The rest is up to you.

Source: http://ngm.nationalgeographic.com/ngm/0511/feature1/index.html

(NaturalNews-by Cindy Jones-Shoeman) There are multiple reasons why people choose to become vegetarian (or even vegan). Some people do it for just one reason (for example, some people do it to protect their health), while others do it for varied reasons. Here are four reasons why people make this choice (and why other people might decide to make this lifestyle change now).

Health: Many people choose to go vegetarian or vegan for the health benefits this lifestyle has to offer. While it is possible for a vegan to eat unhealthy foods (such as eating foods made with trans fats or foods with sugar and salt), by and large most vegans and vegetarians have healthier diets. It isn't possible to get fiber through meat or dairy products, but vegetarians usually eat lots more fiber than their meat-eating counterparts. Furthermore, cholesterol comes from eating animal products, and people who eat less or no animal-based foods will benefit from this diet. Finally, overall, vegetarians and especially vegans usually weigh less than people who eat meat.

Environment: There are several ways in which a vegetarian (and especially a vegan) diet protects the environment. Excessive amounts of water are used in raising beef and other livestock, water that could be used for other purposes. Furthermore, cattle that are raised for consumption produce large amounts of methane, and methane is a greenhouse gas that contributes to global warming. Meat-eating diets also indirectly contribute to deforestation: land is cleared for either the purpose of raising cattle or for growing grain for said cattle. Many people feel good about going vegetarian when they know what they're doing for the environment.

Ethical Reasons: Still other vegetarians and vegans choose to adopt a meatless lifestyle because they care for animals. Many people don't want to eat something that had to die just so they could be nourished; in addition, vegans don't want any animal exploited for any reason, and they often equate eating animal products (or wearing things made from animals, for example) to enslavement.

Global Food Shortage: As was mentioned earlier, raising cattle requires massive amounts of water that could be used elsewhere; more than that, though, the amount of grain grown to feed cattle could be used to feed starving nations. According to The Vegan Society, more than one-third of the grain grown worldwide is fed to animals. Imagine how many people those grains could feed.

There are even more reasons why people choose a meatless lifestyle. While many people resist removing meat (or all animal products) from their diet, just these four reasons show why people should strongly consider making these dietary changes - for their health, the environment, their conscience, and the global community.

Sources:
http://www.nursingdegree.net/blog/1...
http://www.time.com/time/magazine/a...
http://www.vegsoc.org/environment/l...
http://www.vegansociety.com/resourc...

The common cold, also known as upper respiratory infection (URI), is an acute, self-limiting illness caused by a virus. URIs cause absenteeism from work, accounting for 45 million days of restricted activity in 1996. Preschoolers have the highest rate of infection, experiencing 6-10 episodes per year, while adults average 2-4 colds per year.

Colds and influenza are the two conditions that affect us on a yearly basis. While a minor irritation for most people, these two conditions can pose a major health threat to the very young, the elderly, and those who are immunocompromised. In fact, the flu is a leading cause of death in the elderly.

Regular exercise is one of the most necessary aspects of a healthy lifestyle. Without regular exercise, aging will not be a healthy, enjoyable process later in life. The target should be 20 to 30 minutes of exercise at least 3 to 4 times per week. Ideally, an individual’s weekly exercise regimen should consist of a balance between aerobic exercise, bending and stretching exercises, and strength building exercises. Studies have found exercise improved metabolism, cholesterol levels, blood sugar, heart rate, bone density, and much more. This is truly reversing the aging process.

A current study published in the British Journal of Sports Medicine has found that upper respiratory tract infections are reduced in active and physically fit adults. The study included 1,002 adults between the ages of 18 and 85 years who were followed for a total of 12 weeks during the cold season to determine the frequency and severity of upper respiratory tract infection symptoms. The participants completed questionnaires to monitor aerobic activity and physical fitness levels. The results revealed that participants who reported exercising 5 or more times per week experienced 43 percent fewer upper respiratory tract infections than those who were relatively sedentary (one or fewer days of aerobic exercise per week). It was also found that upper respiratory tract infection symptoms and severity were reduced between 32 and 41 percent in those who reported the most aerobic exercise when compared with those with the lowest amount of physical activity. These findings suggest that increased physical fitness and aerobic exercise may help reduce the frequency of upper respiratory tract infections and severity of symptoms in adults.1

1 Nieman DC, Henson DA, Austin MD, et al. Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med. 2010.

Source: British Journal of Sports Medicine
http://www.nhiondemand.com/hsjarticle.aspx?id=991

Each meal should contain some raw fruit or vegetable. This will ensure an adequate intake of vitamin C. While vitamin C may not have as many benefits as some have indicated that it has, there is no doubt that it is valuable on many counts. The antioxidant property of vitamin C helps to protect us from high blood cholesterol, increased aging, cancer, and from certain diseases. Perhaps the common cold is in this category. It is preferable that vitamin C be obtained from foods and not from pills. Every element of nutrition that we need both to maintain health and to recover from disease can be found in a variety of fruits, vegetables, and whole grains. Therefore, it should not be necessary for healthy people to take pills to supplement the diet. In the very rare case where there is some kind of malabsorption, that problem should be dealt with on an individual basis.

Each item of food has its particular bouquet of flavors and its complement of chemicals. The more foods that one adds to individual dishes, the more likely it is that a chemical warfare will occur in the stomach or bloodstream. Chemicals interact with each other and with the chemicals that comprise the digestive juices, the blood, and the very cells of the body. These interactions often cause a loss of valuable nutrients, or they may produce toxic substances that injure the body.

In one case, there was a who can always expect to get a headache if he eats an apple after a vegetable meal. Apparently, the combination of chemicals from the different classes of foods causes a reaction for him that brings on a toxic headache. Generally, fruits should be eaten at one meal and vegetables at another for the best results. The more complex the food, the more difficult it is for the stomach to digest and for the bloodstream and liver to handle the various nutrients in the meal. Do not forget that what is on your plate one minute is beginning to go into your blood the next. Use only the best quality of nutrients possible to nourish your body.

It is desirable to make our foods as beautiful as possible in serving; both the sight and the aroma will stimulate the digestive process. Garnishing and decorating the table and the food itself is useful, but food itself is beautiful. A single, large, ripe tomato, with perhaps a little mint sprig properly placed on a little salad plate with a sharp knife can make a very tempting dish.

In planning the meal, it is not necessary to balance all of the nutrients with each meal. As long as the foods present in the meals taken over a period of a week or so contain a wide variety of nutrients, the nourishment will be adequate. Studies show that we secrete into the bowel from the body stores a full complement of amino acids for the balanced absorption of the protein foods. By the day and by the week, one should eat a wide variety. The body stores all of the food elements sufficiently long that if a source of vitamin C is included in the daily menu and other nutrients are supplied by the week, one can be adequately nourished. 

By Rev. George Malkmus

Thirty-five years ago, when I was told I had colon cancer, Evangelist Lester Roloff encouraged me to eliminate all animal foods (both flesh and dairy) from my diet, along with refined sugar and refined grains.

He went on to encourage me to consume lots of carrot juice if I wanted to restore my health. Not understanding all the reasons why, I took his advice.

Within days of making these dietary changes my rectal bleeding had stopped. Within less than a year the tumor in my colon had disappeared – all without any help from a doctor or the use of any chemotherapy, radiation, or surgery.

After this experience I rationalized that if carrot juice could help my body recover from colon cancer, it might be good to continue consuming it order to help me remain well. And I have done just that.

Today, 35 years after eliminating some health-destroying things and adding carrot juice to my diet, I find myself just three years short of my 80th birthday still alive and well with an extremely youthful body.

Now I’m not saying that it was the carrot juice all by itself that has allowed me to enjoy such excellent health, but I do believe with all my heart it has been a huge factor.

What’s In Carrot Juice That Makes It So Special

Carrot juice not only tastes good (if the carrots are grown in California – more on that later), it has a vast array of nutrients and health benefits. It’s also easily absorbed and highly cleansing.

Carrots contain approximately 16% sugar. Some think this is negative because it results in a glycemic index of 80. However, research here at Hallelujah Acres reveals that it has less spiking affect on the blood than a baked potato or two slices of whole wheat toast.

Carrots are one of the most healing foods, providing the finest and highest quality nutrients, especially in juice form. Carrots are an excellent source of pro-vitamin A in the form of carotene, along with vitamins C, D, E, K, B1 and B6.

Carrots are rich in biotin, potassium, calcium, magnesium, phosphorus, organic sodium, plus lots of trace minerals. Carrots are also high in anti-oxidants and are loaded with enzymes.

Phytonutrients are nature’s marvelous provision in healing various diseases. Carrots are also rich in phytonutrients, including lutein, lycopene, antioxidants, alpha, beta, and gamma carotenes, zeaxanthin, and xanthophylls.

Carrots Effect on Common Health Problems

Acidosis
The alkalizing elements in carrot juice help balance the blood’s acidity as well as blood sugar levels.

The Standard American Diet consists of highly acidic animal protein, refined sugar and grains. Conversely, The Hallelujah Diet contains lots of alkalizing plant sourced foods (carrot juice being one of the most alkalizing). When people stop consuming the Standard American Diet and start consuming The Hallelujah Diet, they are usually able to stop taking their over-the-counter and doctor prescribed antacids in a short period of time.

Anemia
The molecules in carrots are very similar to the molecules in human hemoglobin, making it a tremendous blood builder.

Atherosclerosis
This miraculous cleansing power of juices helps scrub away built-up fat deposits on arterial walls, reducing risk of heart attack and stroke, while often eliminating need for medications due to high blood pressure.

Cancer
The daily consumption of fresh carrot juice not only reduces cancer risk, but also contributes in its reversal after the cancer has manifested.

At the Gerson Institute in Tijuana, Mexico, they have helped patients empower their immune systems to reverse cancer (even terminal cancer). Patients receive eight glasses of freshly extracted carrot juice daily and four glasses of green juices along with other healing modalities.

Cholesterol
The pectin in carrot juice helps lower serum levels of LDL cholesterol, reducing the need for cholesterol lowering medications.

Congestion
The juice of carrots is extremely effective in dispelling mucus from the ears, nose and throat, while improving sinusitis, asthma, and allergy problems.

Eyes
The beta-carotene, lutein, lycopene, and zeaxanthin found in carrot juice are some of the most powerful nutrients for the optic system. In addition to helping to improving eyesight, these nutrients also provide special protection against astigmatism, macular degeneration, cataracts, and glaucoma.

After consuming carrot juice on a daily basis since the 1970s, I was able to pass my North Carolina drivers eye test without glasses at the age of 75. This ended a restriction on my driver’s license for corrective lenses after over 50 years.

Infertility
One of the primary reasons for infertility is a lack of nutrients and enzymes in the diet. Regular use of carrot juice can help provide nutrients that benefit the reproduction system.

In fact, dozens of women who could not conceive prior to adopting The Hallelujah Diet have been able to conceive after changing their diet.

Inflammation
Carrot juice has anti-inflammatory properties that greatly reduce the symptoms of arthritis, rheumatism, gout, and other inflammations.

Immune System
Most people who consume the Standard American Diet (SAD) have immune systems that are not sufficiently protective against germs, viruses, and bacteria. Carrot juice is a powerful immune system builder. It helps the body build resistance to germs, viruses, bacteria, and infections.

Nursing Mothers
Carrot juice enhances the quality and quantity of mother’s breast milk, helping the baby to grow strong and resistant to disease.

Skin Problems
The incredibly high quality nutrients in carrot juice nourish the skin. This helps prevent dry skin, psoriasis, and other skin problems. It also helps improve or eliminate these conditions if they already exist.

Water Retention
Carrot juice is a diuretic that helps the body eliminate excess fluids, reducing water retention, and thus reducing the need for medications. Carrot juice is especially helpful for women during their monthly menstrual cycle and during pregnancy.

The above is only a short and partial list of the benefits one can derive from the regular consumption of carrot juice. There are numerous more benefits, but we could go on for days.

Eating Carrots vs. Juicing Carrots

In short, you simply cannot get the same benefits of carrot juice by eating carrots.

According to Dr. Kirschner (M.D.) in his book Live Food Juices, eating a carrot forces your digestive system to separate the carrot fiber from the carrot juice. This uses a lot of energy and destroys over 65% of the nutrients in the process.

Dr. Kirschner goes on to say that juicing carrots before consuming them is a different story. The juicing machine removes the pulp for you, eliminating much of the digestive process. As a result, 92% of the nutrients are available at cellular level for almost immediate use.

It takes approximately one pound of carrots to produce eight ounces of carrot juice. Few people could eat a pound of carrots even if the nutrient intake was the same. Consuming eight ounces of carrot juice is much easier.

It Matters Where Your Carrots Come From

Carrots that contain the highest level of nutrients produce the sweetest juice. That is why we personally use and recommend California-grown carrots. The Hallelujah Acres Store carries the Bunny Luv (Grimmway Farms) brand of organic carrots.

Ancient volcanic activity in the California region accounts for a large amount of trace minerals in the soil. Trace minerals produce a sweeter carrot. For the same reason, California-grown fruits are sweeter, as are fruits grown in Oregon and Washington state.

The Best Juicers For Carrots

I do not recommend a centrifugal juicer for juicing any vegetable. This kind of juicer has a basket that spins at a very fast speed (up to 3,000 RPM) which flings the juice through the air, causing oxidation. Centrifugal juicers are more affordable than other juicers and are better than nothing. However, they are not advisable for a person dealing with a serious illness.

Champion Juicer
This is a workhorse of a juicer that has been around for a very long time. It does an excellent job of juicing carrots but not as good a job juicing leafy greens.

Green Star Juicer
This juicer does an excellent job juicing carrots as well as leafy greens. The brand new Green Star Elite is an exceptional machine and probably the best juicer on the market today except for the $2,000 Norwalk Press.

Hurom Juicer
This is an excellent juicer for the person who has very little room on their countertop. It has a small footprint in comparison to the juicers mentioned above. It is also easier to use for the person without a lot of arm strength, but not recommended for large amounts of juicing.

Why Factory-made Carrot Juice Is Not Worth Your Money

I believe factory-made carrot juice, commercially available in a can, bottle or other container, is basically worthless. These juices have either been cooked or pasteurized, which destroys the enzymes. They are dead food.

Occasionally you will find health food stores that offer freshly extracted, non-pasteurized carrot juice. This juice will usually keep a day or two in the refrigerator.

How To Store Carrot Juice

All of the living nutrients in freshly extracted carrot juice can be preserved for 24 to 72 hours if certain steps are taken. First, use any of the above juicers, strain, and place in 8 oz canning jars all the way to the top. Cover the jars with a tight fitting lid, locking out as much air as possible. Then place in a refrigerator or ice chest (if traveling).

Start Juicing Today!

Juicing is one of the best ways to nourish your body and to provide it the building materials it needs to build healthy cells and a strong immune system. It is not always convenient and it takes some time — but I guarantee it is well worth it!

Here’s To Your Health

God has given us but one body for this lifetime here on Earth. It behooves each of us to take good care of our body so that we can experience the ultimate health God designed for each one of us. It will ensure a body fit for the Master’s use.


http://healthtip.hacres.com/index.php/2010/11/09/whats-so-special-about-carrot-juice?utm_source=eblast&utm_medium=email&utm_content=feature&utm_campaign=health-tip

Trans fats are chemically altered vegetable oils. They are produced artificially in a process called hydrogenation which turns liquid oil into solid fat. This makes them saturated, which raises blood cholesterol.

Trans fats can be found in thousands of processed foods from sweets and biscuits to ready meals. They are used because they are cheap, add bulk to products, have a neutral flavour and give products a long shelf life. They have no nutritional value.

Are trans fats bad for you?
Trans fats have been linked to high cholesterol, which can lead to health conditions such as heart attacks and strokes.

A study suggests that trans fats can also increase the risk of fertility problems. Researchers from the Harvard School of Public Health in Boston, USA, say that consuming just 4g of trans fats every day can lead to infertility in women.

Avoiding trans fats
In the UK, there is no specific requirement for the trans fat content of products to be included on food labelling. However, some manufacturers have started to do so voluntarily.

Trans fats can be formed during a process called hydrogenation. Hydrogenated fats must be declared on the label so if a product contains hydrogenated fats, it may contain trans fats. Look out for the words partially hydrogenated on food labels these products may also contain trans fats.

If you want to avoid trans fats you should:

• avoid products that list hydrogenated or partially hydrogenated or shortenings on the label,
• include lots of fruit and vegetables in your diet,
• use fat-free or low-fat dairy products,
• avoid fast food, high and full fat margarine and baked goods such as doughnuts, pastries and biscuits,
• use lean cuts of meat and poultry and cook them without skin, without adding trans fats,
• use liquid vegetable oil for frying, and
• ask about trans fat content when eating at a restaurant or café.