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Of Good and Bad Fats

Fat doesn’t have the best reputation and is still commonly considered the number one fattening food. Not all fats are inherently unhealthy. Some can even help you lose weight! We explain the differences and reveal which fats are better to avoid – and which foods you can safely enjoy.

1. Our bodies need fat

Fats are not only vital for us as a source of energy. The body cannot utilize many important vitamins (including A, D, E, and carotene) without fat.

2. A maximum of 80 grams of fat per day

The German Society for Nutrition recommends a maximum of 80 g of fat per day. If you want to lose weight, reduce the amount to a maximum of 30 g per day.

3. It is best to reduce saturated fat

Saturated fatty acids (e.g. from butter, lard, meat, and ready meals) should only be consumed rarely. Because they can u. increase cholesterol levels.

4. Saturated fat makes you fat

Another problem: Our body stores the energy from saturated fatty acids directly in adipose tissue. This is how unwanted love handles accumulate.

5. Unsaturated fats are important

Monounsaturated and polyunsaturated fatty acids are generally considered much healthier. They are essential, our body needs them but cannot produce them.

6. The character is happy about canola oil

The monounsaturated fatty acid oleic acid (e.g. from olive or rapeseed oil, avocados, and nuts) can lower cholesterol levels and support the metabolism.

7. Omega-3 fatty acids for weight loss

The polyunsaturated omega-3 fatty acids have a beneficial effect on lipid metabolism. They break down neutral fats and promote good HDL cholesterol.

8. Omega-6 fatty acid: Pay attention to the ratio

Omega-6 fatty acids such as linoleic acid are also healthy, but we consume too many of them these days. A ratio of 4:1 (omega-6 to omega-3 fatty acids) is ideal.

9. Fish and oils are top suppliers

Omega-3 fatty acids are mainly found in fatty fish such as salmon and mackerel, but also in linseed oil. Omega-6 fatty acids are mainly in vegetable oils (e.g. safflower oil).

10. Unhealthy trans fats

During the industrial hardening of vegetable oils (e.g. for pastries, fried foods, or crisps), trans fats can arise, which e.g. increase the risk of cardiovascular disease.

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Lifestyle

Kitchen Rolls Are So Bad: Why You Should Definitely Do Without Them

It stands or hangs in almost every household, the kitchen roll. Simply tear off, wipe and throw away after use. We show why this is bad for the environment and what alternatives there are.

Environmental problems and pollutants from paper production

Paper consumption is increasing worldwide. The industrialized nations in particular consume paper in large quantities. Most of it is sanitary paper: toilet paper, napkins, handkerchiefs and kitchen rolls. Every German uses around 19 kilos of hygienic paper a year (as of 2020). The Federal Environment Agency estimates that every fifth tree felled worldwide is turned into paper.

A large part of the paper fibers for our sanitary paper market come from abroad. For example from Brazil – partly from ecologically controversial plantations. Thousands of hectares of rainforest are cleared there for our kitchen rolls and replaced by plantations. We urgently need these forests to preserve biodiversity and for climate protection.

What can you do?

A first step: Use kitchen paper sparingly
Buy recycled products. Look out for the blue angel mark for the eco-friendly kitchen roll. This logo guarantees you that the product really is made from 100% recycled paper and without any harmful chemicals. According to consumer advice centers, the FSC or PEFC seals of quality are less recommended: They only partially guarantee waste paper in products and do not sufficiently take other environmental criteria (such as energy consumption or the use of chemicals) into account.

The ecological balance of recycled paper is definitely worthwhile: products made from waste paper save around 50% energy and 67% water during production compared to those made from fresh wood fibers. And of course they save wood. Recycled paper is definitely better for the environment. But you use a here too

Reuse instead of throwing away

Washable, reusable paper towels are now available. This is either made of fabric or bamboo. Bamboo is currently considered an environmentally friendly raw material. It grows back much faster than wood. But he has other transport routes, as he currently comes mainly from China. Beeswax towels are also offered as a kitchen roll substitute. If you use washable kitchen paper, you definitely produce less waste.

Or simply use long-lasting cotton towels. You can wash them and use them several times

And if you’re using discarded kitchen towels or old t-shirts, you don’t have to buy anything. This is of course also cost-saving. With such upcycling you are trendy and do something for the environment.

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Food

Can Mineral Water Actually go Bad?

Do you know that? An open bottle of mineral water suddenly tastes stale after a while. This inevitably raises the question of whether mineral water can go bad?

Mineral water from PET bottles lose their taste more quickly

It’s not that easy. The best-before date is prescribed by law and is not an official expiry date. According to the German mineral water information center, “mineral water can still be enjoyed without hesitation even after the deadline has expired.”

Water in plastic bottles has a shorter expiry date than water in glass bottles. There is a specific reason for this: water from plastic bottles loses its taste faster because oxygen can penetrate the PET bottle better than glass.

It is also rumored that hormone-like chemicals could escape into the water if the PET bottle were to heat up. A study by the University of Frankfurt am Main examined this suspicion. The biologists Jörg Oehlmann and Martin Wagner reported that twelve of the 20 types of mineral water tested contained a hormone similar to female estrogen.

Why does my mineral water taste stale?

The biologists also report that the estrogenic load in PET bottles is twice as high as in glass bottles. One reason for this could be the plasticizers contained in the plastic. According to the Frankfurter Allgemeine Zeitung, there are indications that this could gradually detach itself from the plastic and migrate into the water. It has not yet been confirmed whether this can also lead to health problems, but it is at least suspected.

Nevertheless, opened bottles should be consumed within a few days. Because microorganisms such as bacteria can get into the open bottle – and multiply there quickly. This happens quickly, especially in the summer when it is bright and very warm, according to the researchers at the Mercy Medical Center. Therefore, it is also recommended to store opened bottles in cool places.

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Food

After-Dinner Coffee: Why It’s a Bad Idea

Coffee after lunch is simply part of it? You should reconsider this, because the tannins it contains prevent the body from properly absorbing nutrients.

Why should you avoid the cup of coffee after a meal?

Coffee contains tannins – so-called tannins. With digestive enzymes and proteins, they are able to form complexes that make it difficult to absorb vitamins and minerals from plant products. For example, the iron absorption. In this way, the iron is absorbed, but without being utilized by the body. However, iron is essential for the body because it enables it, for example, to form blood.

You should therefore make sure not to drink coffee for at least half an hour after eating. This gives the body enough time to utilize all the vitamins and minerals in the food.

However, these tannins should not be seen exclusively negatively, because some of the tannins are considered anti-cancer, antimicrobial or anti-inflammatory. It is also important that tannin does not affect the absorption of iron from animal products; the inhibition can only be seen in plant products.

This is why iron is so important for the body

Iron is so incredibly important for the body because it forms the basis for the formation of the red blood pigment. Iron also plays a significant role in transporting oxygen in the blood. Iron is indispensable for the formation of blood.

Iron is also essential for the metabolism. There it is a component of enzymes. Iron plays a particularly important role in growing children and adolescents because it is important for brain development. In principle, adolescents, pregnant women and women in general have a very high iron requirement.

consequences of iron deficiency

The consequences of iron deficiency are clear: iron deficiency clearly has a negative effect on physical performance. In addition, the number of red blood cells, in the formation of which iron is involved, decreases. This leads to impaired oxygen transport in the blood. This in turn leads to a feeling of exhaustion. In addition, the body is more susceptible to infections.

Vitamin C increases iron absorption

If you have problems absorbing iron or even suffer from an iron deficiency, you can follow a few tips to make iron absorption easier. It is important that the supporting food contains vitamin C, because this vitamin has been shown to promote the absorption of iron in the body.

A glass of orange juice with food helps with iron absorption.
Also peppers, which you can cut into the salad, for example.
We also recommend stirring sea buckthorn butter* into your muesli.
Lactic acid, which is an organic acid, also supports iron absorption. This is contained, for example, in sauerkraut and in sour fruits.

These foods inhibit iron absorption

In addition to coffee, there are other foods that have a significantly negative effect on iron absorption. These foods no longer impede iron absorption once they are soaked, fermented, or sprouted. This produces the enzyme phytase, which enables absorption. Examples of these foods are:
legumes
Black tea
Grain

Conclusion

It is better to avoid coffee with breakfast or immediately after lunch in the future: the tannins it contains inhibit iron absorption in the body. However, this only applies to iron from plant products, but not to animal products. This is all the more important for vegetarians or vegans. With the help of foods containing vitamin C, there is even the possibility of improving iron absorption.

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Food

Milk Bad For Your Skin: This Kind Causes Pimples and Breakouts

An unhealthy diet promotes the development of pimples and blemishes. Researchers have now discovered that a certain type of milk is also said to be responsible for the annoying pimples.

This milk is to blame for pimples

The research team examined the milk consumption of 225 subjects aged 14 to 19 years. The researchers found that acne was much more common among adolescents who consumed low-fat milk at least twice a day than among those who drank a dairy product at most once a week. The reason: the glycemic index, which indicates the effect of a product on blood sugar levels, is significantly higher in low-fat milk.

In addition, if the body produces more insulin, the production of male hormones also increases. These are responsible for the development of chronic inflammatory processes.
Acne patients in particular should therefore avoid high insulin levels and refrain from consuming low-fat milk. If you are not prone to skin impurities anyway, you can still use low-fat milk without hesitation.

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Food

Healthier Than You Think: 10 Foods That Unfairly Have a Bad Reputation

There are some foods that are unfairly given a bad rap by many people. Here we explain which products you are sure to have made a mistake about.

1. Potatoes

The potato. We eat them as an accompaniment to all dishes, but they are not really considered healthy. They are often labeled as fattening foods, but they are even suitable for losing weight. The potatoes have an incredibly high satiety index and are a valuable source of nutrients. The potato contains hardly any fat, but plenty of starch, fiber and, for these proportions, a lot of protein. The vegetables also contain a lot of potassium, B vitamins, phytochemicals, iron, magnesium and phosphorus.

Tip: Of course, this only applies to cooked, unprocessed potatoes. A portion of boiled potatoes with quark keeps you full for an incredibly long time and is often eaten by athletes to provide energy.

2. Eggs

There is a lot of power in eggs. They contain a lot of protein, which athletes in particular take advantage of. They also contain various vitamins, such as vitamins B, A, D and K. The key point with eggs is the natural protein that our body can fully utilize. In combination with the amino acids, the interaction is optimal, and they also fill you up for a long time.

Eggs were notorious for a long time because of their high cholesterol level, but this is only a concern for people who already have high levels in this area anyway. For healthy people this is not relevant.

3. Coffee

A morning without coffee is unthinkable for many people. It helps us to start the day fit or to get us out of the midday slump. Three to four cups of coffee are considered normal daily consumption. The drink is said to promote our performance and reduce the risk of diabetes. In addition, coffee stimulates intestinal activity, thus promoting the intestinal flora and reducing the risk of colon cancer. Even the liver function is said to be significantly improved by the caffeine drink.

4. Chocolate

It is already known to have a high magnesium content. So it is good for nerves and muscles. It helps with stress and tastes great too. Cocoa even contains iron and zinc. But the digestion also benefits from the sweets, because in moderation they have an anti-inflammatory effect and boost the metabolism. The higher the cocoa content, the healthier the chocolate. Instead of a chocolate biscuit, simply snack on a bit of dark chocolate.

5. Peanut Butter

More than just fat – the peanut butter. It sounds incredibly unhealthy at first. The newfangled, delicious, sweet spread from the USA. Unfortunately, the unhealthy stereotype also applies to some varieties, but as soon as you reach for a product that consists only of peanuts and a little salt, you are supplying your body with vitamin E, fiber and proteins. Vitamin E, for example, helps to preserve cognitive abilities, especially in older people.

6. Popcorn

Of course, this doesn’t mean the sweetened, caramel-covered XXL popcorn bucket from the cinema, but popcorn is actually not as unhealthy as many people think. However, there are also salty or natural variants. Because popcorn contains medium- and long-chain carbohydrates, which provide energy over a long period of time. The popped corn contains fiber and the volume of the grains ensures a long saturation phase, which is why it is sometimes even used to lose weight – this certainly sounds utopian to some, but many athletes use popcorn as a source of energy.

7. Corn

Even in its pure form, corn is a great food. It is often avoided due to its starch content, but it is actually packed with proteins, fiber and B vitamins. For example, corn is ideal for very thin or weak people, because the starch it contains in large quantities helps to build up weight and body mass.

8. Burritos

The Mexican dish has long since arrived in Germany and is eaten here at least as much as in its home country. However, they are not exactly considered “healthy”. But it depends on the filling, because if you adjust it, the burrito is anything but unhealthy. For example, choose brown rice, chicken, beans and avocado and this meal will give you everything you need for the day. This dish is full of carbohydrates, fiber, vitamins, minerals and trace elements. However, you have to do without sour cream and cheese for the healthy version.

9. Bananas

Although the banana is a fruit, it is often considered unhealthy because of its high carbohydrate and sugar content. But due to its vitamin C, B6 and potassium content, it is actually very healthy. By the way, if it is a small fruit, it does not contain more calories than an apple.

10. Butter

She doesn’t have to let herself be taken away from bread. Butter contains saturated fatty acids, but also polyunsaturated fatty acids, such as the healthy omega-3 fatty acids. As many people think, saturated fat has not been shown to be bad for heart or cholesterol.

Thanks to vitamins A, D, E, omega-3 fatty acids and linoleic acid, the butter is anything but unhealthy. The butter is just right for people with stomach problems because it is easy to digest. Due to the milk fat it contains, the food also has a positive effect on the risk of heart attack.

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Food

Infinitely Stable: These 10 Foods Never go Bad

Foods that never go bad: We all have these products in the fridge or in the pantry. Looking at the best-before date often causes uncertainty that shouldn’t be there. Because they exist: foods that don’t go bad.

foods high in sugar

The golden nectar, the honey, never goes bad by itself. But you have to make sure that it is tightly closed and stored in a cool and dry place. You should also make sure that no foreign bodies such as breadcrumbs get into the pure honey and, above all, no liquid, because this makes it sour. If the honey does crystallize, simply heat it up slightly and it will become liquid and lump-free again.

Maple syrup also has a high sugar content, which is why it has a long shelf life. Once maple syrup is open, it is best to put it in the refrigerator, as this will greatly increase its shelf life. As with honey, if maple syrup clumps, simply place in warm water and enjoy again.

When it comes to foods containing sugar, pure sugar should of course not be missing. It is non-perishable as bacteria cannot survive on pure sugar. In order to store it in the best possible way, you should seal the sugar airtight. Rock-hard lumps can form if liquid gets into the vessel.

dry foods

Rice is also always a good choice when it comes to storing long-life foods. Basmati rice, wild rice and jasmine rice in particular do not go bad if stored dry and airtight (e.g. in a screw-top jar). Note, however, that this does not apply to brown, oblong natural rice, which does not keep forever due to its high fat content. If you like a little more variety, you can also use bulgur, quinoa, couscous or buckwheat. Not only can they be used to conjure up great dishes, they can also be stored dry for several years.

Unsurprisingly, salt never goes bad and doesn’t lose its potency. It should only be protected from getting wet, otherwise it will clump together. Just close it tightly and you can always use it.

Commonly used to thicken sauces, the versatile cornstarch won’t spoil even when tightly sealed.

Non-perishable liquids

Vinegar, more precisely distilled white wine vinegar, is almost imperishable. So don’t mind if you’re happy to store lots of bottles to make sauces, marinades, and dressings. The uncomplicated storage, namely tightly closed in a cool, dark place, makes it a must-have in every kitchen.

If you often get one or the other schnapps as a gift and can’t use it up as quickly as you get it, you don’t have to worry. Even after opening, it takes several decades for the aroma to slowly fade.

Water is also a classic when it comes to long-lasting products. Most of the time, a best-before date is printed on the water. However, this does not refer to the water, but to the plastic bottle. Over time, the plastic bottle releases plasticizers into the water. It is therefore more advantageous to use water in glass bottles, because this can be stored in a cool and dark place forever.

Conscious handling of food

One likes to fetch full preserves from the farthest corner of the pantry. But don’t worry, even if there is a best-before date, they can be kept indefinitely. While the texture, color, and flavor may change, that doesn’t mean the canned food is bad. But you should be careful with bulging cans. This can be a sign that bacteria are active there and a fermentation process is taking place. Then, of course, full preserves are inedible.

Preservation of food in jars

Not only do these foods have a long shelf life, you can also ensure that foods last longer yourself. There are a number of preservation methods* for this, including boiling, pickling and drying. Preserving is particularly suitable for fresh fruit and vegetables and for ready-cooked dishes. In addition to cucumbers, you can also pickle beans, carrots, onions or peppers. One of the oldest and simplest methods of preserving food is drying. This works with fruit, vegetables, herbs, seeds, nuts, fish and meat.

to boil down food

To avoid that so much still good food ends up in the trash, note that food is often still safe to eat after the best-before date has passed. The prerequisite for this is that the pack is sealed and stored correctly. Food may therefore be resold after the best-before date has expired. On the other hand, the use-by date, which is usually found in more sensitive foods, indicates the last day on which it can be sold and consumed.

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Asparagus Season Begins: Why Does Urine Smell so Bad After Eating Asparagus?

Asparagus is delicious and, thanks to valuable ingredients, also healthy. But as soon as you eat it, the delicious dish turns into a pungent smell in the toilet. Why is that?

The problem: Urine smells bad after eating asparagus

If only it weren’t for that unpleasant acrid smell when you go to the toilet, shortly after eating asparagus. However, fewer people are affected by this than is commonly thought.

The phenomenon of asparagus urine only occurs with every second person. The reasons can be very different. “Methanethiol, dimethyl sulfide and dimethyl disulphide compete in asparagus urine for the most unpleasant note,” says an article in the magazine Chemie in our time.
The foul-smelling substance trio is quite familiar to our nose: It also gives human biogases such as flatulence, mouth and athlete’s foot odor unpleasant notes.

Why does urine smell after eating asparagus?

Asparagus, whether white or green, contains asparagusic acid, which is initially odorless. However, if this is broken down, a sulphur-containing compound is formed which is excreted in the urine – with a corresponding odour.

However, this breakdown product only occurs if you have a certain enzyme – and not everyone does that. The genes decide who has this enzyme and who doesn’t. Only about 40 percent of people have such a gene that is able to produce the enzyme.

Still others can’t even smell the smell. The Apotheken Umschau writes that those affected then probably have a mutation in an odor receptor gene. But don’t worry, it’s neither bad nor dangerous.

Asparagus urine resembles skunk secretion

“The smell is harmless and not a sign of illness or poisoning,” reports Stefan Lorkowski, Professor of Nutritional Biochemistry at the University of Jena, to the Apotheken-Umschau. Stuffing when going to the toilet is still unpleasant. No wonder, since the substance is similar to the chemical compounds in the dreaded skunk secretion.

Only 15 minutes after enjoying an asparagus meal, it starts to smell. Nothing can be done about it. However, drinking plenty of water helps flush the breakdown products out of the body quickly.

Incidentally, the problem that the pee gives off a strange smell after eating asparagus is not new: reports of smelly asparagus urine have been around since the middle of the 17th century – a time when sulfur and sulfates were used as fertilizers for the first time.

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Scrambled Eggs, Fried Eggs or Easter Eggs: Are Eggs Really as Bad as They Think They Are?

For a long time, eggs were considered unhealthy: Harmful to the body, bad for blood lipid levels – but is that really true? A study has now shown that eggs are much better than their reputation. Here you can find out how healthy they are and what other myths you should know about.

Study from China: One egg a day reduces risk of stroke by a quarter

So far, eggs have had a reputation for promoting diseases such as heart attacks or strokes. They have been blamed for raising cholesterol levels in the body. The study by the researchers led by Liming Li contradicts this picture. Test persons who ate one egg a day had a 26 percent lower risk of suffering a stroke caused by a cerebral hemorrhage. The risk of cardiovascular disease fell by 18 percent in the experiment.

The researchers examined the data of 461,000 study participants. The result of the study contradicts earlier results and thus also the recommendations that the German Society for Nutrition (DGE), for example, adhered to for a long time.

For a long time, it was always advised to keep egg consumption low and eat a maximum of three eggs per week. This did not only mean the breakfast eggs, but any form of eggs, including processed ones, for example in pasta or mayonnaise.

Doubts about egg skepticism: “Currently no upper limit”

The study by the Chinese scientists is one of the more recent studies, all of which raise doubts about egg skepticism. While egg consumption alone has not been proven to reduce the risk of serious illnesses, such as heart attacks, the damage is unlikely to be as great as previously thought.

In the new rules for wholesome nutrition, which were updated in 2019, the DGE experts therefore deleted the egg warning. “Based on current scientific findings in connection with disease risks, no upper limit for egg consumption can currently be derived.

Eaten in moderation, eggs can complement the diet and be part of a wholesome diet,” explains the DGE on its website. If healthy people – for example at Easter – eat several eggs a day, this is probably not a health concern.

Egg Myths: Is Cholesterol Dangerous?

Some foods or their ingredients simply have a bad image – they are considered unhealthy or even harmful. One such substance is cholesterol – it is said to be dangerous. But is that actually true? Not per se, says Prof. Elisabeth Steinhagen-Thiessen, head of the nutritional sciences department at the Medical Clinic for Endocrinology and Metabolic Medicine at the Charité – Universitätsmedizin Berlin.

Cholesterol is a vital substance that is formed by the body itself. It is used for hormone and vitamin D formation. Cholesterol only becomes a problem when there is too much of it, explains Steinhagen-Thiessen. The recommendation for healthy people is: “No more than 300 milligrams of cholesterol a day” – that’s about the equivalent of a hen’s egg. The body needs cholesterol. Among other things, it smuggles messenger substances into the cell membrane. This is why the body produces its own cholesterol, especially in the liver.

It becomes problematic “if someone takes in between 600 and 800 milligrams a day”. Eggs, butter, meat or sausage contain a lot of cholesterol: depending on its size, an egg contains around 250 milligrams.

Is egg white made of proteins – and is the color of the yolk important?

Yes, but not exclusively. Because the thin egg white – also known colloquially as albumen – contains 90 percent water. The rest are vitamins, minerals and proteins, which are also often called proteins. However, the protein content in the yolk is even higher than in the egg white.

The color of the yolk ranges from bright yellow to deep orange, depending on what the hen is feeding. However, this does not change anything in terms of taste, freshness, nutritional value or quality. For a dark egg yolk, which is particularly appreciated by consumers, producers sometimes mix natural colorings – so-called carotenoids – into the green fodder.

Why do hens lay white or brown eggs?

This is genetic. Eggs can be white, brown, greenish or reddish – depending on which color pigments are embedded in the calcareous shell. These come from special glands in the chicken that are responsible for shell formation. Red pigments come from the blood, yellow ones from the bile. If they mix, the result is brown.

And no, there is no connection between plumage and egg color. In order to be able to deduce the color of the shell from the appearance of the chickens, you have to take a closer look. Namely on the flaps of skin under the ear, the earlobes.

If these are white in purebred chickens, these are usually their eggs too. If they have red earlobes, the shell is usually brown.

Are brown eggs healthier – and are organic eggs mostly brown?

The variants do not differ in the composition of the nutrients. The fact that there are mainly brown organic eggs is mainly due to consumer habits: they still mostly associate white shells with cage farming.

This assumption is used by the poultry industry, in that mostly brown eggs are sold, while white eggs are more likely to be found in bakeries, canteen kitchens and food processing companies. In general, there are fewer white specimens in Germany anyway – according to the Central Association of the German Poultry Industry, seven out of ten eggs are brown.
It is different in many Scandinavian countries, for example: According to the association, buyers there prefer white eggs.

Good news for egg lovers: hormones make you feel full

One advantage of eggs cannot be denied: They keep you full for longer because the body releases a satiety hormone when you eat eggs.

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Risk of Diabetes, Caries and Co.: These 5 Foods Are Bad For Your Health

Eating healthy can be easier than you think. Even doing without a few products can give you a more positive body feeling. We show you 5 foods that you should avoid in the future.

Eat healthier: These 5 foods should disappear from the kitchen

This lowers the risk of diabetes and tooth decay. And it also gives you a good feeling overall: homemade is best after all. This applies to ketchup, ready-to-eat salads and “sweet” muesli in the morning.

But there is also a solution in areas where it is difficult to produce your own food – meat, for example – organic and from the region. The closer you are to the producer, the healthier the meat. In many cases, cheap meat comes from fattening farms that administer antibiotics and other harmful substances to their animals. It’s not healthy for us humans either.

Ketchup
ready-made salads
Sugary breakfast cereal
soft drinks
cheap meat

This is certainly not new. But often it’s the simplest things that you don’t think of – and that make so much difference. It’s worth trying.

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