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Coconut helps control blood sugar and weight loss

Coconut helps control blood sugar and weight loss

Coconut, tropical delight, is a functional food par excellence: all its derivatives have important actions that contribute to the health of our body. Coconut is rich in phenolic compounds - antioxidants that act against free radicals. Coconut helps relax nerves and muscles, lowers blood pressure, controls blood sugar, produces a healthier lipid profile (high HDL and low LDL), contributes to immunity, reduces joint inflammation and helps in weight loss.

A thousand and one utilities

Everything is taken advantage of in the fruit: coconut water, green pulp, ripe pulp, coconut milk, coconut oil, coconut flour and, more recently, coconut sugar. It is versatile, can be used in a multitude of sweet and savory dishes, and in the preparation of a vegetable milk for those who are lactose intolerant or for those who want to make a detox avoiding dairy products.

Coconut water

Coconut water is an excellent source of minerals, especially potassium, calcium and magnesium, and also selenium, iodine, sulfur, zinc, manganese, organic acids, enzymes, phytonutrients, amino acids and vitamin C. It has moisturizing, mineralizing, diuretic, antioxidant and prevents cramps. Coconut water improves bowel function.

Green coconut pulp X Dry coconut pulp

There are some differences in the nutrient content, according to the ripening of the fruit. Green Pulp: 50 grams contain 35 calories, 0.7 grams of protein, 1.8 grams of fat, 5 grams of carbohydrate, 0.4 grams of fiber, 130 milligrams of potassium. Ripe pulp: 50 grams contain 195 calories, 1.8 grams of protein, 20 grams of fat, 2 grams of carbohydrate, 4 grams of fiber, 180 milligrams of potassium.

Ripe coconut

Many avoid coconut by considering it caloric and greasy. Mature coconut pulp is an excellent choice for anyone who fights weight - it contains many fibers and its fat composed of short fatty acids is not stored by cells, helps to quench and gives energy.

The ripe coconut pulp is filled with vitamins, A, C, E and B complex, minerals, magnesium, potassium manganese, selenium, zinc, iron, sodium, calcium and phosphorus, polyphenols and phytosterols that work together to reduce LDL, bad cholesterol levels. The indicated amount is 1/4 of the dry coconut pulp, 50 grams, at snack time.

Coconut oil

An interesting fact in the nutritional aspect of coconut is that although it contains a high level of saturated fats ( 90% of the composition uses), they are basically formed by short and medium chain fatty acids that are not stored by the body and provide immediate energy. Coconut fat is rich in lauric acid (50% of total lipids) with antibacterial, antifungal and antiviral properties

This fatty acid activates the immune system and enhances the ability to fight disease. One of the actions of lauric acid is the maintenance of elasticity of blood vessels, as well as sweeping deposits of cholesterol and other metabolic debris, leaving vessels clean, which helps reduce the risk of atherosclerosis and heart disease. It can be used in food preparation, consumed naturally or added to vitamins and shakes.

Coconut milk

Coconut milk is rich in healthy saturated fat that the body easily breaks and uses as a source of energy. Research shows that populations that consume coconut milk have low rates of heart disease. The milk, extracted from the coconut pulp, contains a lot of lauric acid, potassium, magnesium, calcium, phosphorus, iron, selenium, sodium, protein and vitamins C, E, B1, B3, B5 and B6. It is a creamy, lactose-free, tasty milk, improves digestion and can relieve the symptoms of hyperacidity, ulcers and reflux.

Coconut flour

Coconut flour is very rich in fiber, helps in satiety, improves bowel function, regulates blood sugar and cholesterol levels. It is low in fat since it is prepared from the bagasse after the removal of the coconut milk, where the fat is. It can be used naturally (in juice, vitamin or yogurt) and in the preparation of breads, cakes and biscuits, making these tastes allowed in the diet and allied weight loss. It is gluten free and hypoallergenic. Its nondigestible fiber content is higher than that of any other meal or meal: 10 grams of coconut flour provides 4 grams of fiber, and therefore promotes satiety with the feeling of being "full" for longer. Studies show that regular use of coconut meal (2 tbsp per day) helps reduce calorie intake by up to 10%, which allows gradual and healthy weight loss.

Weight loss

A current research proves that stopping eating fat or not ingesting enough fat makes you gain weight. Of course it's important to choose the right fats (the ones that bring benefits) and avoid frying and trans fats. Fats that are rich in short- and medium-chain triglycerides, such as those found in coconut, help control appetite and accelerate metabolism.

Losing weight when dieting can be much easier with the addition of fat. coconut. A study published in the journal Obesity Research showed that lauric acid present in coconut increases energy expenditure and reduces adiposity in obese men. Another study published in the Journal of Nutrition found the physiological effects of medium chain fatty acids as potential agents in preventing obesity.

Coconut on a daily basis

Because of its versatility the coconut serves a variety of purposes in the kitchen, from breakfast to dinner, in whimsical snacks or on festive days, in savory or sweet dishes. Coconut is definitely very easy to use and should have a place on your daily menu. Cook with coconut oil to make your food healthier. Coconut milk can replace the milk and cream in the recipes, leaving the dish lighter. Sweet rice with coconut milk is a very interesting variation. Breads, biscuits and cakes made with milk, oil and coconut flour taste delicious and very soft. Try also on souffles and mousses. Exchange calorie and sugary juices with coconut water, and do not dispense with green pulp. At snack time eat a good piece of mature coconut. Your health thanks!

Tips for avoiding blood sugar spikes during the World Cup and Julina Feast

Tips for avoiding blood sugar spikes during the World Cup and Julina Feast

So full and delicious options during the World Cup and the June and Julina parties is almost impossible to resist so much variety. By doing so, we overdo the plate and snacks, making blood sugar levels dangerously high. To control and prevent blood glucose increases, eating well is essential and eating, When we feed, in the process of digestion, the body transforms the food into glucose, and then releases it into the bloodstream, to serve as fuel, and if, as we become uncontrolled and abuse foods with excess sugar, refined carbohydrates and fat, we end up producing too much fuel, causing a buildup of sugar in the bloodstream.


Olive oil and dried fruit reduce atherosclerosis

Olive oil and dried fruit reduce atherosclerosis

The study was attended by 190 volunteers, all over 55 years of age and at high cardiovascular risk. They were divided into three groups at random and received differentiated instructions from nutritionists on how to follow a Mediterranean diet. One group received 15 liters of virgin olive oil every three months, which is equivalent to approximately 160 ml per day, while other participants received 30 grams of dried fruit such as raisins and plums per day.