Healthy myths that are not so healthy ... Cosas que creemos que son sanas pero están enmascaradas

You might find yourself doubting whether when doing your groceries or cooking at home you are making the right choices ... We are so bombarded nowadays with websites, doctor summits, nutrition conferences and media marketing us diet books and what to eat or what not to eat, that we have completely lost ground here.

In a previous post I guided you through some of the confusions we face on a daily basis with what is and isn't healthy and how to change your lifestyle to a better suited one for your body. Today we will learn the biggest myths out there turning what we thought was healthy into a not so healthy option.

Agave syrup ...

I am sure you heard of this or have used it or perhaps have it in your cupboards. It was over seven years ago when amongst vegetarian communities, this syrup gained strength and was said to be the healthiest option to sugar and a good natural sweetener. Well I am very sorry to break the news so roughly but that isn't true.

Have you heard of the glycemic index? It is used to measure sweeteners in three different aspects: 

1. The amount of carbohydrate present. 

2. The type of carbohydrate present. 

3. The presence of other substances (soluble fiber for example) that slow metabolism of carbohydrates. 

This index measures how fast sugar hits your blood stream..the faster the worse, as your liver gets involved..insulin wants to come to the rescue...excess sugar is stored as fat....never ending cycle with sugar as the movie star.

Now that we know the theory let me tell you a little secret... agave contains more fructose than any other common sweetener, including high fructose corn syrup. Although the glycemic index of agave is 15, which is quite low in the chart, therefore we thought was good. It is measured by its glucose content and we have to be more concerned about the fructose. We have learned in previous posts also that fructose is only processed in the liver, poses a major strain for it and amongst other things inhibits the creation of a hormone that controls appetite and is converted into fat more rapidly than glucose.

Stevia, raw honey, maple syrup or molasses are great alternatives

Check out Doctor Oz and learn more

Olive oil ...

This vegetable oil is great for salads, sides, dips and sauces and extremely healthy, don't get me wrong ... so where does the problem start? When we heat the oil....If you’re cooking over high heat, don’t choose olive oil. Olive oil has a lower smoke point than some other oils—<the point at which an oil literally begins to smoke (olive oil’s is between 191° and 242°C)>—. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form.

What can you use instead? sesame, coconut, flaxseed or canola oil...those are all best for sautéing, frying and mainly to be used in pans and that yummy heart-healthy extra virgin olive oil for dips, salads, dressings and sauces.

Soy ...

We have been told it is the healthy alternative to meat and dairy and unprocessed soy is but most of the products we find out there that claim to be soy have almost none of it left in them. The soy bean is not to blame, it's the manufacturing and processing. 

To get it right buy edamame beans, they sell them in the frozen produce and almost always imported from Japan. Boil them or steam them, sprinkle some salt or chili flakes and you will be having the best unprocessed option of the soy bean and all it's goodness. 

Any other soy product in the market has been processed which means all it's nutrients have been stripped off, the physical property of it has been artificially altered in a way that makes it dangerous, the minerals have been stripped out and you are left with a long shelf life product with a sweet taste that looks, feels, smells or tastes nothing like soy at all.

Fruit Juice ...

It is simply fructose which, as we know, is sugar. What happens when we juice a fruit? depending on the juicer we are using there will be heat involved in the process or not which breaks the DNA of the fruit, it's properties and nutrients. We are also separating the fiber or skin of the fruit from the pulp where all the natural sugar content is.

When we finish juicing the fruit all we have left is water and fructose. It tastes yummy and you might be getting some goodness out of it but most probably you will just be spiking your sugar levels right up. For some people this may be beneficial so it is not a bad thing to drink at all but on the healthy side it would not be a good thing to drink every day. Fruits would preferably be added to veggie juices to add sweetness.

For example ...

apple, carrot and ginger juice


celery ,lime cucumber ,parsley and kiwi

.... adding a vegetable will balance the sugar content as the fiber will be now present and therefore reducing the glycemic index of it together with helping us feel satisfied for longer.

Packed granola bars, protein bars, raw bars ...

There has been a boom in the market of all sorts of bars. With or without nuts, made raw, chia bars, energy bars, for the gym, pure protein....The fact is they are normally packed with sugar.

When purchasing them please read the labels carefully and my suggestion would be ...

- If they have ingredients you can't pronounce or don't know about , don't buy it

- If there are more than 5 ingredients, don't buy it

- If the ingredient list starts with a sugar and there's more than one type of it don't buy it

To be on the safe side you can always bake them at home ... trust me, it takes 1 hour maximum. Ingredient list has two basics and the rest is up to you. The sweetener chosen is either raw honey, a blend of molasses or coconut palm sugar. Yes you need the sugar to make the ingredients stick together but wouldn't you want to know you used 5g of raw organic honey for 15 servings than buying something that says dextrose and maltose on the label( which are artificial chemically made sugars)?

I thought so....

Until the next post!


#homemade #makeyourown #granolabars



Puede que te encuentres dudando si al hacer la compra o al cocinar en casa estás tomando decisiones nutricionales correctas ... Estamos tan bombardeados hoy en día con publicaciones, noticias de médicos, conferencias de nutrición y medios de comunicación; que nos comercializan libros de dieta y qué comer o no comer, que hemos perdido completamente el terreno aquí.

En un post anterior te guié a través de algunas de las confusiones que enfrentamos a diario con lo que es y no es saludable y cómo cambiar tu estilo de vida a uno más adecuado para tu cuerpo. Hoy aprenderemos los mayores mitos que existen, convirtiendo lo que pensábamos que era saludable en una opción no tan saludable.

El sirope o jarabe de agave...

Estoy segura de que has oído hablar de esto o lo has usado o incluso quizás lo tengas en tu cocina. Fue hace más de siete años cuando entre las comunidades vegetarianas, este jarabe cobró fuerza y se dijo que era la opción más saludable para el azúcar y un buen edulcorante natural. Bueno, lamento mucho dar la noticia tan bruscamente, pero eso no es cierto.

¿Has oído hablar del índice glucémico? Se utiliza para medir los edulcorantes en tres aspectos diferentes: 

1. La cantidad de carbohidratos presentes. 

2. El tipo de carbohidrato presente. 

3. La presencia de otras sustancias (fibra soluble, por ejemplo) que retrasan el metabolismo de los carbohidratos. 

Este índice mide la rapidez con la que el azúcar llega a la corriente sanguínea... cuanto más rápido, peor, ya que el hígado se ve involucrado... la insulina quiere venir al rescate... el exceso de azúcar se almacena como grasa....nunca terminando el ciclo con el azúcar como la estrella de cine.

Ahora que conocemos la teoría, déjame decirte un pequeño secreto... el agave contiene más fructosa que cualquier otro edulcorante común, incluyendo el jarabe de maíz de alta fructosa. El índice glicémico del agave es 15, que es bastante bajo en la tabla, por lo tanto pensamos que era bueno. Se mide por su contenido de glucosa y tenemos que estar más preocupados por la fructosa. Hemos aprendido en posts anteriores también que la fructosa sólo se procesa en el hígado, supone una gran carga para él y entre otras cosas inhibe la creación de una hormona que controla el apetito y se convierte en grasa más rápidamente que la glucosa.

La estevia, la miel cruda, el jarabe de arce o la melaza son grandes alternativas

Echa un vistazo al Doctor Oz y aprende más

El aceite de oliva...

Este aceite vegetal es genial para ensaladas, acompañamientos, salsas y aderezos y es extremadamente saludable, no me malinterpretes ... entonces, ¿dónde está el problema? Cuando calentamos el aceite.... Si estás cocinando a fuego alto, no elijas el aceite de oliva. El aceite de oliva tiene un punto de humo más bajo que algunos otros aceites-<el punto en el que un aceite literalmente comienza a humear (el del aceite de oliva está entre 191° y 242°C)>-. Cuando se calienta el aceite de oliva hasta su punto de humo, los compuestos beneficiosos del aceite comienzan a degradarse, y se forman compuestos potencialmente perjudiciales para la salud.

¿Qué puedes usar en su lugar? Aceite de sésamo, coco, linaza o canola... son los mejores para saltear, freír y sobre todo para usar en sartenes y ollas... guarda ese delicioso y saludable aceite de oliva virgen extra para salsas, ensaladas, aderezos y cosas crudas.

La soja... </