Food of the Week - COCONUT - Part 2

It’s amazing that coconuts are the centre of many weird and wonderful dietary claims from healing ulcers, weight loss and treatment of impotency; to increasing your IQ.

It is important that you are aware of the truth about coconut oil so that you are not a victim of misinformation.

Characteristics of Coconut oil?

Coconut oil comes from the extract from the flesh of mature coconuts. It is generally liquid above 25°C. Coconut oil is a very stable oil and tolerates really high cooking temperatures. When it reaches high cooking temperatures it does not produce harmful chemicals either. The reason that Coconut oil has such a tolerance is due to its saturation levels.

Coconut oil is high in saturated fat – and by now you know that high levels of saturated fats raise LDL cholesterol (bad cholesterol) levels and increase the risk for heart disease risk.

Closer look at coconut oil:

Coconut oil is made up of various fatty acids. I don’t want to bore you with chemistry, but this bit is important!

 In basic terms  fatty acids are chains of carbon with hydrogen atoms attached to them and an “acid” group at one end of the molecule. Individual fatty acids serve different purposes in the body.

Saturated Fatty Acids (SFA) are named so because the carbon atoms in these fatty acids are fully loaded with hydrogen, thus forming straight chains. Saturated fatty acids stack tightly and are quite rigid –  butter is a good example of this -  solid at room temperature.

Many saturated fatty acids increase blood cholesterol levels and for that reason have been considered less healthy. However, this point is controversial as some saturated fatty acids do not raise blood cholesterol.

  In coconut oil there are various  fatty acids assembled in groups called triglycerides. The actual chain length of the fatty acids in oils is important. Coconut oil contains a significant amount of what we call Medium chain triglycerides (MCT)  – which are thought to be metabolised differently from other SFAs. MCT has been seen to have minimal effect on LDL cholesterol. Some even say that because the MCT is metabolised in such a unique way, it is less harmful in terms of total fat intake.

Here is my take - Think about your heart and think about purpose before gulping down lots of coconut oil.

Remember all fat has the potential to make you fat. Excess body fat puts you at risk of obesity and several chronic illnesses.

There is a lot more studying to be done in humans to support the claims about coconut oil . Even virgin coconut oil should be eaten in moderate amounts.

The conclusion of the matter – avoid excess saturated fats –  by all means use coconut oil in your diet – but not as your primary source of fat. Monounsaturated fats are healthier and have been shown to decrease LDL Cholesterol levels.

http://www.livestrong.com/article/408393-which-is-better-coconut-oil-or-olive-oil/

http://www.seedguides.info/coconut-milk/

http://www.quickanddirtytips.com/health-fitness/healthy-eating/know-your-nutrients/how-does-coconut-oil-affect-cholesterol?page=1

http://www.fatsoflife.com/fats-and-health/fat-basics/

FOOD OF THE WEEK - COCONUT - Part 1.

Ok,  so let’s get down to business on the topic of coconuts.

The coconuts we buy in shops do not resemble the coconut you find growing on a coconut palm.

 A ‘young’ coconut has three layers:

• ·      The outermost layer, which is typically smooth with a greenish colour, is called the exocarp.
• ·      The next layer is the fibrous husk, or mesocarp, which ultimately surrounds the hard woody layer called the endocarp.
• ·      The endocarp surrounds the seed. 

Generally speaking, when you buy a coconut at the supermarket, the exocarp and the mesocarp are removed and what you see is the endocarp – basically the seed!

Green or ‘young’ coconuts are commonly served with their tops sliced off, and the water inside consumed with a straw. This is known as coconut water, which is very different from the coconut milk. The flesh of the young coconut is tender and translucent – a bit jellyish; it can be scraped out and eaten as part of a fruit salad. 
Brown or mature coconuts are commonly sold with the already brown dried husk removed. The flesh at this stage has become more firm and opaque white.

So what’s the difference between coconut milk and coconut water?

Coconut milk: flesh (the white part) is grated and soaked in hot water. The coconut cream rises to the top and can be skimmed off. The remaining liquid is squeezed through a cheesecloth to extract a white liquid that is coconut milk. By repeating this process, the coconut milk becomes thinner.

Coconut water: The cavity of the coconut is filled with coconut water – which is sterile until opened. The coconut water is clear, colourless and contains a little carbohydrate, fibre, protein, antioxidants, vitamins & minerals – and provides an isotonic electrolyte. It is particularly high in potassium and sodium and extremely low in fat. In 250 mls, there are less than 60 calories. Coconut water is currently in vogue, it is used in some isotonic sports drinks.

Coconut Milk Nutritional Information

As well as being very high in saturated fat (which raises LDL cholesterol – a risk for heart disease and other diseases), Coconut milk contains quite high levels of some  crucial minerals like particularly potassium. It also contains a significant amount of Vitamin C and E. In 200ml of coconut milk there is approximately:

 13 g carbohydrate, 5g fibre, 5 g protein and 57 g fat – which is mainly saturated fats. 200ml of coconut milk can provide about 552 calories, which means that coconut milk is very high in calories and hence, should be consumed in small amounts. Coconut milk is low in lactose and easier to digest for those with lactose intolerance.

Coconut milk is high in saturated fat and some components of this fat are thought to be more easily metabolised by the body. Several clams about the ‘powers’ of Coconut milk have been published, these include :  anti-carcinogenic (anti cancer), anti-microbial, anti-bacterial, and anti-viral. Many of these claims require good studies to support them.

Watch out for the next coco-blog – where we will delve further into the nutritional properties of coconut oil.

Food for Purpose - YAM part 2.

All things Yam are still very much the order of the day.

I thought I would deal with a few questions I have been asked about yam.

 I hope you find this helpful

Is yam fattening?

Yam is low in fat. It is a starchy carbohydrate, which if you eat in large amounts, will provide excess calories from carbohydrate. If these calories are not burned you will gain excess weight. If you are seeking to lose weight it is worth looking at decreasing your carbohydrate load and increasing vegetable portion of your meals. (by this I mean ‘fat free’ vegetables) A medium sized slice of boiled yam is about 135-150kcal. Yam can be part of a healthy dietary intake.

Why does yam have that funny bitter taste?

Generally immature tubers contain bitter chemicals called alkaloids. Some of these water soluble alkaloids can be poisonous and harmful causing numbness, vomiting and even death. There is a particular yam called ‘Bitter yams.’ They are not usually eaten unless there is a scarcity of food. They are known to have medicinal properties.

Why does it itch when you cut yam?

The calcium oxalate crystals present in yam peel is thought to be responsible for causing the itching sensation when it contacts the skin. When peeling yam care should be taken – it has been  recommended that gloves are worn, or just simply rubbing your hands with oil to protect them before peeling yam.

What is the best way to cook yam?

There are numerous ways to cook yam. Most commonly it is boiled in salt water. To be honest no particular cooking method favours another. What does make a difference is what we add to the yam.. Avoid adding too much fat or sugar to your yam adds extra calories. Yam is a low fat food – we need to be careful to keep it that way. Yam can be fried, boiled, stewed, grilled, pounded, roasted, mashed  and even turned into yam flour! Portion control is crucial when serving yam – too much yam can lead to weight gain, especially if you are not physically active.

Is it true that Japanese yam can be eaten raw?

Japanese yam, unlike its African brethren can be eaten raw. The whole tuber is briefly soaked in vinegar-water solution to neutralize the irritant oxalate crystals that found in their skin. It is then cut into small slices or grated and added to foods.

https://books.google.co.uk/books?id=TmHmKGKr9rUC&pg=PA243&dq=alkaloids+in+yams&hl=en&sa=X&ved=0ahUKEwjT5taE347MAhXEiQ8KHRgwAKoQ6AEIIzAB#v=onepage&q=alkaloids%20in%20yams&f=false

FOOD OF THE WEEK - YAM

This week it’s all about Yam. Being of Nigerian descent – yams are a favourite food of mine! 

Yams form a large part of meals in Western African and Caribbean communities.

Once again I must reiterate that I am not referring to Sweet potatoes, which are not even related to yams. I have found that sweet potatoes and yams are used interchangeably by many.

At a glance – yams’ nutritional vital stats are as follows:

Carbohydrates – high

Protein – low

Fat low.

Salt – low

Sugar low

Yams are made up of complex carbohydrates and moderately high dietary fibre – this combination allows for slow uptake of carbohydrate into the blood stream when eaten. Thus helping to keep blood sugar levels steady and well controlled. So, even though Yams are a ‘starchy’ food - the glycemic index is quite low.

Health Benefits of Yam

Yams are a good source of vitamin C – which is useful for fighting infections and boosting the immune system. Vitamin C also plays an important role in wound healing.

Yams provide significant amounts of potassium – which supports kidney functioning and fluid balance; as well playing a role in  blood pressure control and heart health.

Manganese is another mineral present in yam – Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

 The content of vitamin B6 (Pyridoxine) is also worthy of note – as it controls levels of an amino acid called homocysteine in the blood. Lower homocysteine levels have been shown in some studies to be important in helping people to be less prone to  heart disease and stroke. Some studies suggest that high homocysteine levels are associated with higher risk for Dementia and schizophrenia.

Other nutrients in yams include thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid, and niacin. Copper (which produces healthy red blood cells), calcium, iron, and phosphorus.

All in all yams are a quite impressive staple. More to follow….

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4186289/

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2725/2

Food of the Week - OATS - Part 2.

Eating oats regularly provides a wide range of important health benefits. 

Today’s blog will cover some of these areas.

Oats contain soluble and insoluble fibres. The soluble fibre in oats has a cholesterol lowering effect. Soluble fibre is not only beneficial for heart health, it also helps slow down the absorption of sugars from the diet. This means that it can help to control blood sugar levels, which are particularly important for diabetes.

What is oat beta glucan? Oats contain a form of soluble fibre called oat beta-glucan which is particularly concentrated in the outer layers of the grain.

Much of the research into the cholesterol lowering effects of soluble fibre has centered around oat beta glucan.

How does it work? Because oat beta glucan is a soluble form of fibre it dissolves inside the digestive tract where it forms a thick gel – a bit like wallpaper paste. This gel is able to bind to excess cholesterol and cholesterol like substances within the gut and help to prevent these from being absorbed into the body. The gel and the cholesterol is then excreted as part of the body’s waste

Blood Sugars and Diabetes

Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. Here's how it works. As the beta-glucan in the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. This in turn slows down digestion and prolongs the absorption of carbohydrates into the bloodstream. This means dramatic changes in blood sugar levels are avoided. Other sources of soluble fiber are grains, fresh fruit and vegetables.

So, eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes.

Anti Cancer

Oats phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person's risk of getting cancer. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer.

Most of the research has been focused on breast cancer, but similar effects are expected on other hormone-related cancers such as prostate, endometrium and ovarian cancer.

International research has shown that women with a higher intake of dietary fibre have lower circulating oestrogen levels, a factor associated with a lower risk of breast cancer. The insoluble fibers in oats are also thought to reduce cancer causing substances in the gastrointestinal tract.

Blood Pressure

A daily serving of whole oats rich in soluble fibre can reduce hypertension, and so reduce the need for anti-hypertensive medication. Nearly 1 in 4 adults in UK  have high blood pressure – a lrage proportion are of Afrocaribbean origin which is a recognised high risk group. Hypertension usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.

Bowel Function

Oats have a high fibre content. Fibre is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fibre. Insoluble fibre does not dissolve in water. It is spongy and absorbs many times lots of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.

Weight Control

As the soluble fibre of oats is digested, it forms a gel, which causes the thickness of the contents of the stomach and small intestine to be increased making it more gooey. The gel delays stomach emptying making you feel full longer which helps with weight loss.

New research suggests that children between ages 2-18 years old who have a constant intake of oats lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.

My recommendation : 

Henceforth make it your aim to eat oats as a daily part of your diet. 

How? Breakfast cereals, Breads, add to smoothies, cereal bars, Oat fufu and Oatcakes. Try rolled out or steel cut oats. Start to offer oat based foods to children.

Drop me a line if you need help achieving your oat – a – day target

https://www.gov.uk/government/news/new-figures-show-high-blood-pressure-costs-nhs-billions-each-year

https://heartuk.org.uk/

http://www.eatmoreoats.com/health.html

Food of the Week – OATS part 1

The oat grain is a wholegrain cereal that has been widely consumed in Northern Europe for centuries. Oats are a  highly nutritious, versatile grain that can be used in a variety of ways. Whole oats have a hard outer shell or hull that must be removed before it’s ready for human consumption.

Oats offer several health benefits including: heart health, gut health and weight management.

I know I have used the term ‘superfood’ to describe quite a few foods on my blog. Oats are also dubbed with superfood status! There isn’t really a hard fast rule or definition for a superfood; but in terms of what it does – oats deserve superfood status because of the wealth of scientific evidence that supports its effects on the body.

In particular oats have been shown in many clinical studies, to lower blood bad cholesterol (LDL) in adults; help control of blood sugars in Diabetes; and support weight loss as part of a healthy eating lifestyle change.
  
Nutritional content:

 Oats are high in fibre and contain a particular type of soluble fibre called beta-glucan, which has been show to reduce cholesterol re-absorption in the gut and helps to improve cholesterol profiles, which in turn reduces your risk of heart attack.

Oats provide a host of micronutrients such as  potassium, calcium, manganese, phosphorus, vitamin B1 and zinc. The fat found in oats carries the fat-soluble vitamin E, which is a key player in the team of disease-fighting anti-oxidants.

Oats are classified as having low to moderate Glycaemic index (GI), depending on how processed they are. The GI  indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the blood stream. In other words, how quickly foods break down into sugar in your bloodstream. A food with a high GI raises blood sugar more than a food with a medium to low GI 

Courtesy of Whole Grains council

A whole oat contains three segments of seed 

-The endosperm

- The Germ 

- The Bran 

Different forms of Oats:

Oats can be found in several forms, each being dependent upon the degree of processing they have been subjected to.

Whole Oats

Whole oats have a hard outer hull that must be removed before it’s ready for human consumption. Removing this hard outer hull needs special equipment, so its best to purchase them already hulled. Hulled oats are known as 'groats'.

 Oat Groats

Oat groats are the whole oat grain, with only the hard unpalatable outer hull removed, but with the kernel's outer bran layer left intact. They are long and thin with a smooth shiny surface and look like brown rice. They can be eaten at this stage, but are typically processed into one of the forms below.

Steel-cut Oats

Steel-cut oats, also known as ‘pinhead oats’; sometimes referred to as coarse or rough oatmeal. They are made by passing groats through steel cutters which chop each one into 3 - 4 pieces. Since they still contain the whole grain including the oat bran, steel cut oats are very nutritious.

Rolled Oats

Rolled oats are made by steaming groats and flattening them with a roller. These come in two distinct varieties. The first variety is sometimes referred to as ‘old fashioned’, or ‘jumbo.’ These are made by first steaming the whole groat for a few minutes, thus partially cooking it, then passing it between rollers to flatten it out. The second variety is sometimes referred to as ‘quick-cooking’ rolled oats. These are made by putting steel-cut oats through the same process

 Instant Oats

Instant oats are made in a similar fashion to rolled quick-cooking oats, except they are steamed longer and rolled more thinly. It produces the kind of oats used for making some types of 'instant' porridge. Generally, the more you process a food the less nutritious it becomes, instant oats are popular but not as nutritious as rolled or steel cut oats.

 Oat Flour

Oats can be ground in to flour which usually comes in three grades - coarse (ie steel-cut oats), medium and fine. Medium oatmeal can be used in cakes and crumble toppings to give a nutty flavour, or added to soups as a thickener/creamer. Fine oatmeal (flour) adds a great flavour to bread and improves its shelf life due to the natural preservatives found in oats. Certain African cultures  - Nigerian for instance; have adopted Oat fufu as a healthier alternative to other ‘swallow’ foods.

Watch out for part 2. of our Oats series.

http://www.eatmoreoats.com/aboutoats.html#uses

wholegrains Council – website

http://www.oatly.com/healthcareprofessionals/wp-content/uploads/2015/01/Oatly-re-print-HIGH-RES.pdf