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Do you like healthy fats lately? You can probably thank the ketogenic diet for bringing these wonderful macronutrients back into the lap of a well balanced diet. For years, the word fat has been condemned, arousing fear in the hearts of health-conscious people. Yet, thanks to the science of lipidologists and researchers, this essential macronutrient has made a comeback.
A healthy fat is essential to the proper functioning of the brain and nervous system, but it also turns out to be an important nutrient for lowering cholesterol, promoting heart health, reducing inflammation and even improving the health. health of the skin, hair and eyes.
Yet, one of the most surprising health benefits of a high-fat, low-carbohydrate diet – essentially the ketogenic diet – is its effect on cancer cells. In fact, the keto diet is now considered as an adjunctive treatment, in addition to chemotherapy and radiation therapy, enhancing the effectiveness of these treatments, while nourishing the body and fighting cancer. .
Let's take a closer look at the amazing effects of the Keto Cancer Diet!
Quick Keto Diet Rundown
The keto diet (abbreviation of ketogenic diet) aims to push your body into a state of ketosis – "a normal metabolic process" in which "the body does not have enough glucose to produce energy" and therefore "it burns stored fat instead. causes an accumulation of acids called ketones in the body. In order to reach a state of ketosis, you must reduce your glucose intake – essentially arbes and sugar – which forces your body to turn to other sources of energy.
The article from One Green Planet titled Break the ketogenic diet for plant eaters briefly breaks down the ketogenic diet:
"The ketogenic diet is based on three specific dietary elements: an extremely low intake of carbohydrates, a very high intake of healthy fats and, depending on the type of keto diet, a certain protein intake. By reducing carbohydrates – such as starchy foods, fruits, and glucose-laden breads – you will push your body to burn fat. By increasing your intake of healthy fats, your body will become an effective machine for burning fat! In addition to burning fat (revealed perhaps as the source of higher energy), ketosis – achieved via the ketogenic diet – has also been shown to be able to lower blood sugar levels and insulin, leading to a state of insulin sensitivity in good health. "
There are four types of ketogenic diet, all of which aim to cause ketosis, but for different reasons. The standard ketogenic diet focuses on "75% fat, 20% protein and only 5% carbohydrates". A cyclic ketogenic diet "allows periods of carbohydrate ingestion mixed with periods of strict ketogenic diet." A targeted ketogenic diet allows for "ingestion of carbohydrates around high intensity workouts, while following a keto diet at all times. other moments. The high-protein ketogenic diet provides "60% fat, 35% protein and 5% carbohydrate."
Depending on your ketosis goals, you'll have to choose wisely the type of keto diet!
What does research on keto and cancer say
kkolosov / Pixabay
The keto diet has many health benefits: managing a healthy weight, reducing the risk of heart disease, reducing the risk of Alzheimer's disease and helping with the prevention and treatment of cancer. acne, to name only these, one of the most serious currently. Keto diets affect cancer.
Cancer cells "require a large amount of glucose to meet their energy requirements" and have demonstrated "increased glucose metabolism compared to normal cells". Knowing this simple fact about cancer cells, the ketogenic diet is "proposed as a potential adjunctive therapy by exploiting these differences between cancer and normal cells. Not only does the keto diet lower glucose levels in the blood, but it also promotes the creation of ketones that are not cancer-prone for energy pathways, so you reduce the supply "Food" for: cancer cells and hopefully starve them.
This relationship is particularly prevalent with respect to certain types of tumors.
In a recent study published by Cell reportsIt has been discovered that "restricting your blood sugar may also help fight some cancerous tumors". This specific study is really in its infancy, but the results are extremely enlightening, particularly with regard to the relationship between sugar and cancer. In particular, it helped to reinforce the validity of a 2017 study suggesting that a specific type of cancer called "squamous cell carcinoma (SCC) was particularly dependent on glucose to maintain and survive". By removing its main source of food, patients were seeing positive results.
Although this specific study is new, the ketogenic diet has already been targeted much earlier as a form of adjuvant therapy for cancer patients.
In 2014, researchers were already examining the keto diet for its ability to fight cancer, identifying "the keto diet" as an adjuvant treatment for conventional radiation and chemotherapy "because of its ability to" regulate blood sugar "and" selectively ". induce metabolic oxidative stress in cancer cells. This study hypothesized that the ketogenic diet could make "cancer cells more sensitive to treatments such as chemotherapy and radiotherapy" and thus make them more effective.
Keto-Friendly plant-based foods
1643606 / Pixabay
If you venture into the keto diet, you will notice that it often focuses on meat and meat products (such as butter and high-fat dairy products) in order to obtain this content. coveted 75% fat per day. So, how are you going to eat a keto diet when you're vegetarian or vegan? It turns out that there is a comprehensive diet that focuses on this practice called ketotarian. Take the ketogenic diet, remove all animal products, divide your carbs a little differently (increase your carbohydrate intake to about 15% instead of 5) and increase your consumption of healthy foods based on plants, high in fat. This is the ketotarian diet. If you want to start a ketotarian diet, here are some sources of healthy and proven herbal fat to keep you going!
If you're not a big fan of avocado and you're switching to a tetanus diet, you may need to change your tone and reprogram your taste buds. Avocados are one of the best sources of fat, vitamins, minerals and healthy fiber in the plant kingdom. A stony fruit offers a whopping 21 grams of fat – 13 grams of monounsaturated acids, 2.5 grams of polyunsaturated acids, nearly 3 grams of saturated fatty acids, 150 mg of omega-3 fatty acids and 2298 mg of omega-6 fatty acids. That said, one of the most important aspects of a balanced diet is the inclusion of a variety of nutrients in one and the same package. In addition to healthy fats, this avocado also provides 9 grams of dietary fiber, 2.7 grams of protein, vitamins (C, E and K, in particular), as well as folic acids, choline, niacin, calcium, magnesium, phosphorus and potassium.
One of my favorite culpable pleasures is to eat the raw avocado straight out of the skin! Simply remove the pit and fill the crate with your choice of oil – I make extra virgin olive oil – balsamic vinaigrette, salt and a pinch of pepper. If you're not a lawyer lover, try incorporating the avocado into recipes that hide the flavor, such as this chocolate banana avocado pudding, this grilled Mexican lentil quésadilla or this salad. basil mustard very tasty and raw.
Nuts and seeds
Energy bars with raw chocolate / One Green Planet
I can not say enough about these plant-based foods! Nuts and seeds – just about any type you choose – provide an abundant source of healthy fats, including monounsaturated, polyunsaturated, saturated and omegas. Yet nuts and seeds provide a lot more! Depending on the type of nut or seed, you will also get a serving of vitamins, minerals, protein and fiber.
For example, a cup of almonds – one of the keto staple foods – contains over 20 grams of protein, over 11 grams of fiber, vitamins A and E, folic acid, niacin, choline, calcium, iron, magnesium , phosphorus, potassium, manganese. , selenium and more than 40 grams of fat – 29.3 grams of monounsaturates, 11.5 grams of polyunsaturated, 3.5 grams of saturated and approximately 11,466 milligrams of omega.
Sunflower seeds are another good example. A cup of roasted and dried sunflower seeds, containing more than 24 grams of protein, more than 11 grams of fiber, vitamins A, C, E, K, B6, niacin, folate, choline, calcium, iron, magnesium, phosphorus, potassium, manganese, selenium and more than 63 grams of fat – 12.2 grams of monounsaturates, 42.1 grams of polyunsaturates, 6.7 grams of saturated compounds and approximately 42,053 milligrams of omega.
These are just two examples drawn from a multitude of options, including cashews, macadamias, brazil nuts, walnuts, pumpkin seeds, pine nuts, seeds and more. chia and flaxseed, to name just a few. In terms of the keto diet, nuts are an excellent source of fat and protein, both of which are essential for energy. Try incorporating nuts and seeds into your daily keto diet for work for you by stimulating energy, such as these energy bites with coconut, cashews and almonds, this Adaptogenic nuts granola, these raw chocolate energy bars,
Do not forget that you will want to avoid sugar to meet the demand for keto. Therefore, reduce or eliminate the use of ingredients containing sugar, such as maple syrup. You can always replace these sweet ingredients with sugary options that are keto-friendly, such as the monk fruit sweetener.
Sauteed peanut tofu / A green planet
If you are like me, the integration of fat in your diet is a little scary. All of our lives have been warned against fat with most marketing focused on low fat options. A healthy and oily oil has been one of the most difficult ingredients to incorporate into my diet, based on this fear. Yet once you start, you'll never come back! Healthy oils are not only rich and satisfying, they also enhance the overall flavor profile of your foods, especially for vegetables. Plus, they offer this second layer of healthy fat via herbal sources to help you achieve ketosis for your keto diet.
As a ketotarian, what oils can you count?
First, you will want to try extra virgin coconut oil. You will hear a lot of controversy around coconut oil because 90% of the fat comes from saturated fat. Yet recent studies have begun to show that saturated fats of healthy origin may not be as bad for you as they thought. While saturated fats are found "commonly in" red meat, whole milk and other whole milk dairy products, cheese … and many commercially prepared baked goods " unprocessed and healthy Saturated fats are found in herbal sources such as coconut oil. Coconut oil is one of the safest oils to cook because of its stability and is an excellent exchange for butter in a vegan diet. You can use it to "tie", as in this recipe of Chocolate Bark Superfood or this banana bread. It's an excellent coconut aroma and fat boost to energizing smoothies like this turmeric smoothie. Even sauté safely to get crispy vegetables, like in this peanut tofu stir fry, simply replace sesame oil with coconut!
Then extra virgin olive oil. You have probably heard a lot about the health of this oil and, according to the research, everything is true! Olive oil is simply extracted from olives – which are also one of the best sources of vegetable fat – bottled and sold. Some prefer olive oil to coconut because of its lower content of saturated fat – 13.8% – with a largely monounsaturated fat content – 73% – while offering a good dose of omegas and of Vitamins E and K. It is an excellent fat for herbal keto diets! In addition to this, olive oil is full of antioxidants, including "the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL cholesterol from the body." # 39; oxidation. " One of the best uses of extra virgin olive oil is the raw material. It has a rich and saturated flavor, enhancing the flavors of palates, making this wonderful oil to be used as a vinaigrette – such as this Dijon apple cider vinaigrette – on neutral salads such as spinach salad and of figs, this is the taste of the rainbow. Lentil salad with crunchy vegetables and herbs.
We also recommend downloading our Food Monster Appwhich is available for iPhone, and can also be found on Instagram and Facebook. The application offers over 15,000 herbal and allergy-friendly recipes, and subscribers have access to new recipes each day. Check it out!
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