Fat burning foods

Consuming certain fat burning foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time. Such fat burning foods include eggs, nuts, and oily fish.

The term “fat burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.

All foods stimulate metabolism. However, some types of food, such as chili peppers, might have a larger impact on metabolism than others. Eating these foods may lead to weight loss.

Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.

In this article, we examine some fat burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet.

Nuts

cashews, almonds, hazelnuts, pistachios and walnuts are fat burning foods.
Regularly eating nuts can help boost energy levels and offset hunger.

Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.

Importantly, people can incorporate nuts into a healthful diet without gaining any weight.

For example, one study from 2011, published in the Journal of Nutrition and Metabolism, found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain.

Oily fish

Fish is a type of healthful food that contains vital omega-3 fatty acids. Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere.

Fish is also high in protein. Dietary protein can offset hunger, and it is an important tool for weight loss.

Yogurt

Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins, minerals, and probiotics.

Yogurt also contains different types of protein, such as casein and whey. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake.

Split peas

Split pea and lentil stew or curry with chillis are fat burning foods
Split peas are a healthful source of energy and a versatile ingredient.

Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates, which are a good source of energy.

Split peas also contain proteins that can offset hunger.

A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.

Eggs

Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association (AHA). They are high in cholesterol, but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body.

Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.

Chili peppers

Chili peppers contain the chemical capsaicin, which could have benefits for weight loss.

A 2012 systematic review, published in the journal Appetite, shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss.

Coconut oil

Coconut oil contains a high level of medium-chain triglycerides. This is a specific type of fat that may have a range of health benefits.

A meta-analysis from 2015, which appeared in the Journal of the Academy of Nutrition and Dietetics, found that these medium-chain triglycerides could lead to weight loss. However, more studies are needed to confirm the results.

Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat stores.

Green tea

Green tea is a fat burning food
Green tea has many health benefits, such as aiding weight loss.

Green tea is a beneficial source of antioxidants and may have several health benefits. One of these benefits includes weight loss.

A high-quality review from 2012, published in the Cochrane Database of Systematic Reviews, found that green tea consumption led to weight loss in adults who were overweight or obese.

The amount of weight loss was small but consistently present across several different studies.

Adding fat burning foods to the diet

In some cases, it is possible to base a meal on one particular fat burning food. For example, it may consist of oily fish such as salmon with vegetables. Another option is to have eggs with whole-grain toast for breakfast.

For vegetarians and vegans, plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein are one way of doing this. Examples of this include split pea soup, or split pea dal.

It may also be beneficial to choose fat-burning snacks such as nuts. Such snacks are more able to satisfy hunger and control appetite than others, such as chocolate or chips.

Summary

Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight.

These foods are unlikely to cause any noticeable fat loss on their own.

Cannabis affects sperm genetic profile

As legal access to marijuana (cannabis) continues expanding across the U.S., more scientists are studying the effects of its active ingredient, tetrahydrocannabinol (THC), in teens, adults and pregnant women.

Cannabis THC molecule

New Cannabis research at Duke University suggests men in their child-bearing years should also consider how THC could impact their sperm and possibly the children they conceive during periods when they’ve been using the drug.

Much like previous research that has shown tobacco smoke, pesticides, flame retardants, and even obesity can alter sperm, the Duke research shows THC also affects epigenetics, triggering structural and regulatory changes in the DNA of users’ sperm.

Experiments in rats and a study with 24 men found that THC appears to target genes in two major cellular pathways and alters DNA methylation, a process essential to normal development.

The researchers do not yet know whether DNA changes triggered by THC are passed to users’ children and what effects that could have. Their findings will be published online Dec. 19 in the journal Epigenetics.

“What we have found is that the effects of cannabis use on males and their reproductive health are not completely null, in that there’s something about cannabis use that affects the genetic profile in sperm,” said Scott Kollins, Ph.D., professor in psychiatry and behavioral sciences at Duke and senior author of the study.

“We don’t yet know what that means, but the fact that more and more young males of child-bearing age have legal access to cannabis is something we should be thinking about,” Kollins said.

National research has shown a steady decline in the perceived risk of regular marijuana use. This, combined with the demand and wide availability of marijuana bred specifically to yield higher THC content, make this research especially timely, Kollins said.

Cannabis

The study defined regular users as those who smoked marijuana at least weekly for the previous six months. Their sperm was compared to those who had not used marijuana in the past six months and not more than 10 times in their lifetimes.

The higher the concentration of THC in the men’s urine, the more pronounced the genetic changes to their sperm were, the authors found.

THC appeared to impact hundreds of different genes in rats and humans, but many of the genes did have something in common — they were associated with two of the same major cellular pathways, said lead author Susan K. Murphy, Ph.D., associate professor and chief of the Division of Reproductive Sciences in obstetrics and gynecology at Duke.

One of the pathways is involved in helping bodily organs reach their full size; the other involves a large number of genes that regulate growth during development. Both pathways can become dysregulated in some cancers.

“In terms of what it means for the developing child, we just don’t know,” Murphy said. It’s unknown whether sperm affected by THC could be healthy enough to even fertilize an egg and continue its development into an embryo, she said.

The study was a starting point on the epigenetic effects of THC on sperm and is limited by the relatively small number of men involved in the trial, Murphy said. The findings in men also could be confounded by other factors affecting their health, such as their nutrition, sleep, alcohol use and other lifestyle habits.

The Duke team plans to continue its research with larger groups. They intend to study whether changes in sperm are reversed when men stop using marijuana. They also hope to test the umbilical cord blood of babies born to fathers with THC-altered sperm to determine what, if any epigenetic changes, are carried forward to the child.

“We know that there are effects of cannabis use on the regulatory mechanisms in sperm DNA, but we don’t know whether they can be transmitted to the next generation,” Murphy said.

“In the absence of a larger, definitive study, the best advice would be to assume these changes are going to be there,” Murphy said. “We don’t know whether they are going to be permanent. I would say, as a precaution, stop using cannabis for at least six months before trying to conceive.”

Soil health affects Nutrition Industry

soil health

Soil health as related to untangling food webs is the work of a lifetime.  That’s why it’s so difficult to predict the effect of large-scale inputs of chemicals into agricultural ecosystems.  And some of these effects don’t become apparent for decades.

Long-term effects of poor soil health

For example, the Haber/Bosch process is a little more than a century old.  This is a catalytic process, invented by German chemists in the early 1900s, by which nonreactive nitrogen—the stuff that makes up most of the atmosphere—can be converted into ammonia, the basis of chemical fertilizers.

The development was one of the most important of the industrial age, and is the mechanism by which the world’s billions are fed. Prior to this breakthrough, policymakers at the turn of the nineteenth century were looking forward to a world plagued by malnutrition and starvation. There was thought to be no way to raise agricultural production fast enough to feed the world’s rising population (about 1.6 billion in 1900) with the relatively small amount of reactive nitrogen at hand in the form of animal manure and compost.

Who could have predicted in the first bloom of the use of these nitrogen fertilizers the eventual consequences? These include oceanic dead zones utterly depleted of oxygen by rivers saturated with agricultural runoff. According to Scientific American, there were 49 such dead zones identified in coastal waters around the world in 1960. A study conducted in 2008 found there are now more than 400.

Vaclav Smil, Ph.D., a professor emeritus at the University of Manitoba in Canada, is one of the first researchers to have sounded the alarm about excessive nitrogen use.  In addition to the runoff problems, he said excess nitrogen also can contribute to the greenhouse effect and can work over time to demineralize soils.

Glyphosate use accelerating

Similarly unintended (or hidden, perhaps?) consequences affecting soil health can be ascribed to the use of many pesticides and herbicides, including glyphosate.  The use of this herbicide, marketed by Monsanto as RoundUp, has been accelerating rapidly in recent decades.  Recent studies have shown that by 2020, worldwide glyphosate use is expected to hit  1 million tons per year. Another study shows that in the US, the rate of growth has been accelerating. Between 1995 and 2004, glyphosate use grew by 356%. Between 2005 and 2014, it grew by 637%.

Studies have shown that plants exposed to high levels of CO2 grow faster, but contain fewer nutrients. The same appears to be true of crops treated with glyphosate.  One of the side effects of this heavy usage, which now includes spraying fields to desiccate the crops prior to harvest, is a lowered microbial diversity in the soil.

Committing to true sustainability

MegaFood and its parent company Food State is one organization that has been putting its money where its mouth is in terms of its sustainability message. Bethany Davis, MegaFood’s director of advocacy and government relations, said supporting soil health has now become part of the company’s core mission.  And getting the word out about the side effects of high glyphosate usage is part of that effort.

“People know about gut microbiome. They understand the importance of that. But the same thing is true of the soil,” Davis told NutraIngredients-USA.

Davis and others maintain that soil rich in a full suite of microbes, fungi, and viruses functions better in many ways. Plants grown in such soils are more nutrient dense, and soils with diverse, robust microbiomes absorb and hold more water, easing runoff and drought concerns.

And a key point that figures into the climate change debate: Rich soils store much more carbon than do their depleted counterparts.

Regenerative solution

Regenerative agriculture is the catchphrase for practices that have topsoil health, replenishment and, ultimately increase as a core principle.  It goes a step beyond organic, which is mostly about acceptable inputs, to take a holistic view of the agricultural ecosystem.  The need to address topsoil loss is illustrated by a 2011 report by the Environmental Working Group that highlighted data from the Iowa Daily Erosion Project coordinated through Iowa State University. The project estimated that agricultural fields in 440 townships encompassing 10.1 million acres may have suffered erosion at rates greater than the statewide average and that eight townships encompassing 184,000 acres experienced utterly disastrous average erosion rates exceeding 50 tons per acre.

“I like to joke that the reason why any of us are here is that there are six inches of soil and it rains sometimes,” Davis said.

“Our food is about 50% less nutritious on average than it was 40 or 50 years ago. Regenerative agriculture is integrally linked to nutrition. That is one of the reasons we stand for it, and it is confusing that so few people in our space stand for it,” she said.

Dietary supplement companies might observe that the sum total of ingredients used in our industry hardly amounts to skimming the froth from a huge vat of milk when talking about the large-scale effects of agricultural practices relating to soil health.  They are mere derivatives, in other words.

But, as the sellers of derivative mortgage securities discovered in 2008 and 2009, when the underlying market is unhealthy, everyone, even the bit players, suffers.  For dietary supplement companies touting a sustainability message, and exactly as we see in climate change issues, being part of the solution seems to be the place to be, rather than sitting on the sidelines.

Almond Milk Benefits

Almond milk is a creamy, nutty-flavored beverage made by soaking, grinding and straining raw almonds. It is often used as a substitute for dairy milk, which today almost every supermarket sells in several flavors and of numerous brands. Even though its consumption can be dated back to several hundred years ago, it is most popular with individuals who wish to avoid dairy. Overall, it is not a commonly used product and so not everyone is familiar with its nutritional facts.

Almond Milk Nutrition Facts

Glass of Almond milk

 

 

Vitamins

Almond milk and its various products are all supplemented with vitamins A, D and B complex thereby providing adequate amounts of the recommended daily intake of these nutrients. One cup contains 500 and 200 international units of vitamin A and D respectively, fulfilling approximately 20% of an individual’s recommended daily intake. It also contains three micrograms of vitamin B-12 which fulfills 100% of an average person’s B-12 requirements.

Vitamin E plays a major role in improving skin health on account of its antioxidant properties. Vitamin A is vital for healthy eyesight; it helps the eyes better adjust to differences in light.

Almond milk contributes significantly in maintaining healthy bones and teeth as it is rich in both calcium and vitamin D. Additional benefits of vitamin D are that it decreases the incidence of osteoporosis in women, increases cell function and immunity and may even help prevent Alzheimer’s disease.

Almond milk also contributes to better muscle health. It is rich in Vitamin B-12 especially riboflavin and iron which are muscle regulating nutrients. Iron, in particular, helps muscles to absorb and use proteins for energy, growth, and repair.

Minerals

One of the product’s nutrition facts is that it also contains several vital minerals such as phosphorous, zinc and potassium. Packaged almond milk is often fortified by calcium, which is essential for optimal bone health, allowing an individual to meet one-third of the recommended daily intake. By substituting three servings of dairy products with three servings of almond milk, a person can easily meet his daily requirements for calcium; 1000 milligrams/day for men and 1200 milligrams/day for women.

Fats

Although it does contain fat, it is important to note, that the fat content of this particular milk is not unhealthy. An 8-ounce serving of sweetened almond milk contains 60 calories but 25 of those calories are on account of healthy fat. Meanwhile, in an 8-ounce cup of unsweetened almond milk, 30 out of 40 calories are owing to good fats. This fat is neither saturated nor trans-fat, and it does not contain any cholesterol either.

Since this type of milk contains good fats and has low sodium content, it is known for keeping the heart healthy. This is because foods that contain limited sodium and low amount of cholesterol help maintain normal blood pressure and keep the heart healthy. Almond milk is also rich in potassium which further helps in maintaining blood pressure.

Proteins

Almond milk is also a rich source of protein. Vegetarians and vegans often substitute dairy milk with almond milk which contains about 2 grams protein in an 8-ounce serving. Although cow’s milk provides 8 grams per every 8-ounce serving, almond milk contains much greater protein than rice milk. Also, by adding protein powder to almond milk, the amount of protein can always be increased.

Sugar

One of almond milk nutrition facts pertains to its sugar content. Homemade almond milk contains no sugar while store-bought ones contain sugar and other flavorings as well. For diabetics, homemade almond milk is advised.

Diabetics can benefit substantially from almond milk since it only contains 8 grams of carbohydrates per serving, unlike other dairy products. This meager amount of carbohydrates does not elevate blood sugar level and is, in fact, stored as fat in the body. Further, sugars present in almond milk are glycemic in nature meaning that they are fully digested in the body and used for energy.

Flavonoid and Antioxidant Content

Almond milk is prepared by crushing almonds along with their skins. The skin is rich in flavonoids thereby making almond milk a good source of flavonoids as well. Flavonoids are important in safeguarding the body against cardiovascular diseases. Almond milk is also rich in antioxidants which also help prevent heart diseases and cancers.

Making Your Own

With all these nutrition facts, many prefer to make it at home themselves.

Ingredients

  • Raw organic sprouted almonds: 1 cup
  • Pure filtered water: 4 cup
  • Honey, stevia, dates, vanilla (optional)

Instructions

  • For this, you need to soak overnight one cup of raw organic sprouted almonds for minimum 12 hours in water with half a teaspoon of sea salt. The soaking process helps to break down phytic acid and enzyme inhibitors and also allows beneficial enzymes that are present in the almonds to be cultured.
  • After the almonds have been soaked, they need to be rinsed and then mixed with four cups of water in a blender. The mixture needs to blend for a few minutes. Care should be taken to not overfill the blender as the mixture tends to expand and may overflow.
  • Once the mixture is smooth and creamy, it should be strained using cheesecloth, sprout bag or a kitchen towel.
  • Once strained, the mixture should be put back in the blender along with honey, soaked dates or other sweeteners.
  • The mixture should be put into a glass jar or pitcher and can be stored in the fridge for up to a week.