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Healthy Fruit? How Much Fructose Should You Consume Each Day?

Fructose: friend or foe? The natural sweetener has long been considered particularly healthy. But where is fructose really in and what makes it so harmful?

What is fructose and what is it?

Some drinks, for example, contain up to 40 grams of fructose per liter. Even a low-sugar yogurt can contain 15 grams of fructose. These are foods that contain a lot of fructose:
Fruit: apples, pears, mangoes, grapes, all dried fruits, cherries, canned fruits, fruit compotes
Beverages: fruit juices, lemonades, instant ice tea, other soft drinks
Confectionery/sweeteners: honey, pear syrup, applesauce, agave syrup, jam, jelly, ice cream, table sugar
Other: muesli, muesli/energy bars, fruit yoghurt

How much fructose is healthy?

Fructose itself has a positive image. But our digestion is not made for processing too much fructose. About every third person cannot tolerate more than 25 grams of fructose per day or suffers from fructose intolerance with stomach and intestinal problems. If you don’t tolerate fructose well, you shouldn’t do without fruit completely. There are many health-promoting ingredients in fruits

Five times a day vegetables and fruit are healthy, a portion of them in the form of juice. A study from 2020 showed that increased fruit consumption in particular promotes the diversity of the intestinal flora. So fruits do not harm the intestines despite the fructose content. Further intake of added fructose should be limited as much as possible. An intake of more than 35 grams per meal is considered questionable.

When shopping, generally pay attention to whether fructose, fructose or fructose-glucose syrup is on the list of ingredients. Fruit juices should only be drunk in moderation, a maximum of one glass per day

Symptoms of fructose overconsumption

Symptoms of fructose intolerance or excessive consumption of fructose include diarrhoea, insomnia, flatulence, constipation, abdominal pain, nausea, headache, tiredness or even dizziness and mood swings.

What many health-conscious people often do not know: Excessive consumption of fructose can damage the intestinal flora, which causes stomach pain and diarrhea. Especially with foods that are sweetened with industrially produced fructose, the intestinal flora changes in a negative way and loses its healthy balance. In addition, high amounts of fructose can increase uric acid levels, which in turn can lead to gout if crystallization occurs in the joints

As early as 2011, the European Food Safety Authority (EFSA) pointed out other possible metabolic disorders, which can promote lipid metabolism disorders, insulin resistance (diabetes type II) and obesity if too much fructose is consumed. Excessive intake of fructose can also lead to fatty liver

Does fructose make foods healthier?

Fructose is the natural sweetener in food. Of course, the food manufacturers benefit from this, because fructose or fructose syrup is also often used in food production instead of granulated sugar.

Fructose is much cheaper to produce and has a ten to twenty percent higher sweetening power than conventional sugar. Fructose also masks the unpleasant taste of sweeteners and enhances the fruity aroma in foods. Descriptions on the packaging such as “less sweet”, “less sugar” or “fruity sweetness” often indicate a high fructose content.

So that your health does not have to suffer, you should take a few measures:
Reduce your household sugar
Eliminate finished products with fructose from your diet
Drink fruit juice sparingly
Honey only in small amounts
Dried fruits only in small quantities
Get inspired by sugar-free recipes

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Healthy Eating in Autumn and Winter: You Should Avoid These 11 Foods

Especially in autumn and winter it is not advisable to buy fruit and vegetables indiscriminately. What looks harmless and tasty at first glance can even be harmful to health on closer inspection. We explain which 11 foods you should better avoid.

Diet in autumn and winter: These 11 foods are bad for you, those around you and the environment

Even in autumn and winter, our refrigerators and fruit baskets are well stocked. But: often with the “wrong” foods. Anyone who is mindful when shopping is not only doing something good for their own health, but also for the environment and those around them.

1. Strawberries

Unsurprisingly, strawberries are no longer in season in autumn and winter and therefore mainly come from abroad, such as Spain. However, these plantations have often been criticized for exploitative working conditions, massive use of pesticides and questionable irrigation methods. Be careful with strawberries from Germany. In this country, these only mature with considerable electricity consumption and are therefore not an environmentally friendly alternative.

2. Imported apples

Imported apples are generally not recommended and basically unnecessary. In any case, fresh apples from the region are available until mid-December, which do not have to be refrigerated using a lot of energy.

3. Green salad

Lettuce, iceberg lettuce or Batavia are less recommended in autumn and winter. They come from heated greenhouses and end up in the store “immature”. They not only contain less taste, but also fewer nutrients such as vitamins and phytochemicals and should therefore ideally not be consumed at all.
Fortunately, other salads are in season: lamb’s lettuce, chicory, endive or purslane can end up on our plates without worry.

4. Imported nuts

Unfortunately, many types of nuts also come from abroad and should therefore be avoided. However, we also grow nuts: walnuts and hazelnuts are particularly recommended and healthy.

5. Conventional citrus fruits

Residues of pesticides and preservatives are repeatedly found in conventional citrus fruits such as oranges, tangerines and lemons. Manufacturers often cheat and write “untreated” on their goods, even though they use pesticides. Prefer to buy fair trade organic fruit.

6. Conventional ACE juice

Many people like to drink an ACE juice in the morning and hope that they will do something good for themselves. But the fruit content in normal ACE juice is only between 20 and 60 percent. Water, sugar or sweeteners are often added. However, the added vitamins usually come from the laboratory and are therefore not necessarily recommended. If you like to drink fruit juices, it is best to use organic not-from-concentrate juices.

7. Tomatoes

Tomatoes are very popular. Unfortunately, in the cold season, almost all of them come from Spain, France or the Netherlands, where they are grown in greenhouses. The better alternative: organic tomatoes from the jar. These are harvested when ripe and therefore taste a lot better than imported goods.

8. Cucumbers

Cucumbers are also not recommended in autumn and winter. They are in season with us from June to the end of October. The imported goods have fewer healthy nutrients and long transport routes. You can often find cucumbers in the supermarket only wrapped in plastic so that they are better protected during transport.

9. Zucchini

Although the zucchini belongs to the pumpkin family, it is only in season from June to the end of October. Therefore: Better to use Hokkaido or Butternut. These are also available from us until December.

10. Conventional tea

Exploitation, discrimination and poverty are the order of the day in conventional tea plantations. Therefore, you should be particularly careful when shopping for tea. It is best to only buy black and green tea from fair trade and with the EU organic seal.

11. Imported Grapes

We also have to say goodbye to delicious grapes. From November, grapes mostly come from South Africa, India, Chile, Peru or Brazil. Conventional grapes are also often heavily contaminated with pesticides. Grapes should therefore primarily be bought regionally, during the season and in organic quality.

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Coffee Enjoyment in Abundance: How Many Cups of Coffee a Day Are Still Healthy – and When Does it Become Dangerous?

Coffee is one of the most popular hot drinks. The average person drinks three cups a day in this country. But is that still healthy?

From how many cups is coffee harmful?

The caffeine contained in coffee boosts bodily functions, increases hand rank, expands the bronchi and promotes concentration. Whether caffeine can kill is also easy to answer – yes, it can. A quantity of several grams becomes dangerous. The stimulant affects everyone differently. Not only in terms of the effect, but also in terms of how long it takes the body to break down the caffeine. While it takes some people just a few hours for caffeine to be metabolized, for others the process takes much longer.

When it comes to blood pressure, high blood pressure patients have nothing to fear, Professor Wolfram Delius assures the pharmacy umschau. Coffee increases heart rate, but to a manageable extent. With regular consumption, this effect is even weaker. The thesis that coffee is a “water stealer” has also been refuted. The diuretic effect cannot be denied, but it is due to the large amounts of water that you consume when drinking coffee. Nevertheless, Delius emphasizes that it is better not to drink coffee before measuring your blood pressure. Although studies always say that coffee should support heart function, the professor points to the lack of data. Under certain circumstances, those affected can feel cardiac arrhythmias more strongly after drinking coffee. What is certain, however, is that coffee lowers the risk of diabetes. “This is shown by large observational studies,” says Dr. Young Hee Lee-Barkey, Senior Physician at the Heart and Diabetes Center NRW in Bad Oeynhausen.

Can coffee even prolong life?

nutritionist dr. Anna Flögel, who researched at the German Institute for Human Nutrition in Potsdam, emphasizes “If you live unhealthily, for example because you smoke or drink alcohol frequently, coffee does not make you healthier.” Researchers have now discovered the maximum amount of coffee you should drink per day before it becomes unhealthy: with too much coffee, the risk of a heart attack increases significantly. While men consume an average of 3.6 cups per day, women only drink 3.2 cups of coffee. Researchers at the University of South Australia have investigated whether these amounts are dangerous to health.

There are still many myths and theories surrounding the popular hot drink. One side warns against too much coffee, the other side even claims that it has a healing effect. According to recent studies, drinking coffee could reduce the relative risk of death. In addition, filter coffee is said to help against high cholesterol levels, and in one German city people with liver disease are even asked to consume up to six cups of coffee a day. The “University of South Australia” has examined more closely whether coffee is really harmful”. The researchers used values ​​from the British Biobank: data from a total of 347,077 people aged between 37 and 73 were recorded and evaluated.

Global coffee consumption: three billion cups a day

“Around three billion cups of coffee are drunk every day worldwide. Knowing the limits of what is good and what is bad is essential,” says Professor Elina Hyppönen. She is Director of the Australian Center for Precision Health at the University of South Australia Cancer Research Centre. She also says, “As with many things in life, it’s all about balance; if you overdo it, your body will pay for it.”

Risk of heart disease increases with too much coffee

The study found that drinking more than six cups of coffee increases the risk of heart disease by up to 22 percent. More precisely: The study found that too much caffeine can lead to increased blood pressure. This is considered a precursor to serious heart disease. A certain dose can therefore also have negative consequences for health. The study was the first to provide a recommendation for the maximum amount of coffee you should drink per day.
As with most things, the same applies to coffee: as long as you don’t overdo it, drinking it every day is not harmful to your health.

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Emmer: How Healthy is The Ancient Grain?

The ancient grain emmer is currently experiencing a comeback. It’s not just better for the environment. Products from it are also healthier. To what extent, you will find out in this article.

What is emmer?

Wheat, barley, maize, rapeseed and rye: these five crops dominate 75 percent of arable land in Germany. There is hardly any room left for old types of grain, such as emmer, mainly for reasons of yield. Although emmer belongs botanically to the wheat genus, it is quite different from its modern “descendant”.

Zweikorn, as emmer is also called, was already cultivated 11,000 years before Christ. Long forgotten, more and more farmers are rediscovering the old grain variety. The reason is not only the increasing regional and health awareness of consumers. Emmer also needs less fertilizer than today’s wheat and thus protects water and soil.

Emmer is particularly suitable for the production of bread and beer. Emmer grains are also suitable for soups, stews or vegetable patties.

What distinguishes the ancient grain emmer?

The grain is up to 1.50 meters high and thus grows higher than today’s wheat or rye. He has two grains per ear. These are surrounded by so-called husks – a shell that protects the grain from harmful external environmental influences such as pollution from the air or from diseases. Modern high-yield wheat has had its husks bred away, so the use of pesticides is necessary. The reason for new breeds is obvious: removing the husks means another work step that causes costs. Mills that process emmer must accept the need to remove the husks.

Other features:
Ear colors: red, black and white emmer
Different varieties: Ramses, Roter Heidfelder, Späth’s Albjuwel
Cultivation area: Emmer gets along well with a low supply of nutrients, even on poor and dry soil, and is usually cultivated in the vicinity of a few innovative mills.
Endangerment: The grain can be found on the Red List of Endangered Native Crops.

Why is emmer healthy?

Due to the high protein and protein content and the many minerals, processed emmer is significantly healthier than light wheat flour. It also contains zinc, iron, magnesium and vitamin E. This is a cell protection vitamin and protects blood vessels, for example. Whether it also has a preventive effect against cancer is discussed, but has not yet been scientifically proven.

According to the German Celiac Society, one in every 1,000 people in Germany suffers from celiac disease, i.e. gluten intolerance. Those affected are allergic to gluten, a protein contained in cereals. What may come as a surprise, however, is that, contrary to popular belief, ancient grains, including emmer, contain more gluten than modern wheat.

According to the Stuttgart University of Hohenheim, however, there is a possibility that people with celiac disease can still enjoy old grain worries, such as emmer, in bread. The key therefore lies in the gluten structure, which differs from that of wheat and a traditional baking method. “The dough is prepared with sourdough and left with sufficient rest and maturing times between the individual work steps, we speak of a ‘long dough process’,” explains Tobias Pfaff, head of the baker’s technical school in Stuttgart.

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Nutrient Deficiency Despite Healthy Eating? With These Foods You Improve The Bioavailability of Your Body

How well does your body utilize vitamins and minerals from food and dietary supplements? To find out, it is important to know your own bioavailability.

What is bioavailability and how does it affect nutrient deficiencies?

One speaks of bioavailability when it comes to how well certain substances, including micronutrients such as vitamins and minerals, can be absorbed by the body. In other foods, vitamins and minerals are integrated into the respective cell structure. They are part of the so-called food matrix. Bioavailability refers to how easily substances are released in the body and in what quantities they can be absorbed, absorbed and used further.

In the form of dietary supplements, you can take vitamins, minerals and other substances in concentrated form to supplement your diet. The substances are usually not integrated into a matrix, but are present in an isolated form. The body thus has easier access to the supporting substances and can continue to use them directly because it no longer has to decode the matrix.

When dosed correctly, dietary supplements are no more unhealthy than the naturally occurring vitamins and minerals found in food. The chemical structures are identical. Therefore, the human organism cannot differentiate between the two. However, according to Verbraucherzentrale.de, the products are neither tested for effectiveness nor for safety by the manufacturers or official authorities and can be harmful to health in the event of an overdose, previous illness or in combination with medication.

Possible reasons why the bioavailability can be disturbed

There are certain factors and nutrients that can significantly affect bioavailability, making it difficult or impossible for the nutrients contained in a food to be utilized. These can interfere with the digestion of micro and macro nutrients
they compete for the same transport system,
change the chemical form of the nutrients contained in food,
which bind nutrients and make them unusable for the receptors in the small intestine.
In addition, the following factors influence bioavailability:
ingestion of alcohol
Physical activity, stress, illness
Previous operations of the gastrointestinal tract
The health of the intestinal flora
The additional intake of medication or dietary supplements
The duration of chewing food
The combination of foods
age and gender
Possible consequences of a nutrient deficiency with disturbed bioavailability: Iron deficiency can lead to general weakness, a weakened immune system and impaired brain function. Calcium deficiency manifests itself in the long term as osteoporosis. In adults, vitamin D deficiency leads to muscle weakness, a weakened immune system, weak bones and an increased risk of fractures and cancer. Children may experience stunted growth and weak bones. Common symptoms of vitamin B12 deficiency are enlargement of red blood cells, impairment of brain functions and increased homocysteine ​​levels, which can lead to various diseases.

Which substances inhibit bioavailability?

Bioavailability can deteriorate not only through the wrong food supplements, but also through food. Alcohol, coffee and vitamin B1 impair the absorption and utilization of vitamins. Another factor that can negatively affect bioavailability is the battle of two nutrients for the same absorption pathway, according to a study by the University of Chile. For example, copper and iron inhibit the absorption and processing of zinc.

Oxalic acid inhibits the absorption of iron, zinc, magnesium and calcium. It is found, for example, in spinach, chard, rhubarb, almonds and sweet potatoes. Tip: If you enjoy eating these foods, heat them up before eating to reduce the oxalic acid content.
Phytates are found in grains, legumes, seeds and nuts, which should actually be on the daily menu. Tip: By soaking, fermenting or sprouting you improve the bioavailability of these foods.
Protease inhibitors are found in legumes. They can significantly reduce the bioavailability of protein-rich foods by inhibiting the metabolism of protein-splitting enzymes.
Lectins are also considered disruptive. The substance can cause inflammation in the intestines. It is found, for example, in legumes, cashew nuts, peanuts, cereals and tomatoes.
Polyphenols are found, for example, in tannins (tannins), coffee, green or black tea. They can reduce bioavailability if consumed with a meal.
To avoid such reactions, you can pay attention to the ingredients on the packaging when buying food. If these substances are present, you may want to look for an alternative.

This improves the bioavailability

When choosing, preparing and assembling food, keep a few basic things in mind in order to be fully productive again and to fully exploit the nutrient potential of your healthy and varied diet.

Good combinations for optimal nutrient absorption would be:
Oatmeal with fruits, nuts and seeds
Cereals with orange juice or vegetables rich in vitamin C
Lentils or beans with parsley and paprika
Spinach with lemon or fruit
Some vitamins and minerals can influence each other and increase bioavailability: For example, calcium with vitamin D or iron with vitamin C. Legumes should always be cooked before consumption, as they are toxic when raw and can cause intestinal inflammation. Tip: You can also increase your bioavailability with sunshine vitamin D.

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Healthy Spices: These Eight Spices Can Work Wonders

You can do a lot for your health with the right spices: We present eight spices that you should definitely use in your kitchen – and explain the benefits.

Health: You should use these 8 spices in the kitchen

If you want to do something for your health, you have to start with your diet. Best with the smallest part, the spices. We’ll tell you 8 healthy spices that are real miracle weapons and that you should definitely use when cooking.

#1 Cinnamon – from antibacterial to mood-enhancing

In the approaching Advent season, cinnamon is being used again in a wide variety of Christmas cookies and is literally on everyone’s lips – the spicy-sweet aroma is simply too delicious and is available in the form of powder or sticks. Cinnamon can be divided into the sweeter Ceylon cinnamon, which is grown in Sri Lanka, and the spicier Cassia cinnamon, which is grown in China, Indonesia and Vietnam, among other places. Ceylon cinnamon* is healthier because it contains less coumarin, which is harmful to health in high doses.

But now to the health-promoting properties of cinnamon: Among other things, the spice is able to relieve cramps, promote blood circulation and also has a positive effect on mood. In addition, the cinnamon has an antibacterial effect, for which the substance eugenol is responsible. For this reason, cinnamon is also used in dental care to have a stimulating effect on the brain and thought processes.

#2 Anise promotes digestion

Anise is an integral part of the Christmas kitchen in this country – but the spice also offers many advantages for our health, explains the Institute for Health Prevention. The miracle spice tastes sweet but still spicy and can be used in both desserts and savory dishes. Healthy ingredients found in aniseed include anethole, anisic acid and eugenol.

If you suffer from indigestion and flatulence, you can confidently reach for aniseed tea – this is often available in combination with fennel and caraway seeds, which have a similar effect. But anise is also recommended for external use: in the form of a massage oil, the spice can relieve tension and promote blood circulation. Anise is effective for an infection with a cough and sore throat

#3 Cloves help with inflammation

The Asklepios clinics advise that you should also integrate cloves into your healthy cuisine. They are often used in Christmas dishes and also in dishes that are difficult to digest. They originally come from the Indonesian islands of Moluccas and are now grown in tropical climates, mostly near the sea. They have nothing in common with the flowers of the same name and grow as flower buds on the clove tree.

The health-promoting effect of cloves is mainly related to the essential oil eugenol, which is also found in cinnamon. Cloves have a slightly anesthetic effect and protect our health with the antioxidants they contain. Cloves also work wonders for inflammation: They can be used for cystitis, among other things. The cloves can also help with acne or a parasite infestation. They also have a preventive effect against flatulence and a feeling of fullness.

#4 Nutmeg is good for digestion and nerves

Nutmeg is particularly suitable for hearty dishes and for vegetable dishes. There are some health benefits that speak for nutmeg, such as the positive effect it has on our mind and nerves. According to Eatsmarter, the substances safrole, elimicin and myristicin contained in nutmeg have a calming effect on our psyche and ensure inner peace
Last but not least, the spice should even be for a

#5 Turmeric helps with many ailments

This tuber is mainly used in Asian cuisine: turmeric. This spice can be assigned to the ginger family, but does not taste as hot as ginger. Among other things, turmeric*

The essential oils and the polyphenol curcumin are primarily health-promoting. These have an antibacterial and antioxidant effect: There are studies that equate the effects of turmeric with the effects of drugs such as aspirin or ibuprofen. But turmeric can do even more: The curcumin it contains is also said to have an anti-cancer effect and have a positive effect on the brain. As a result, turmeric can be used, for example, in the treatment of Alzheimer’s. In addition, stomach and digestive problems as well as heart diseases can be counteracted – a real miracle spice!

#6 Stressed? Try saffron

Saffron is also valuable for health: The exclusive spice gives food a golden yellow color and boasts all sorts of health benefits. According to the Health Center, the red threads are extracted from a crocus flower (Crocus sativus), which is native to the Mediterranean and Middle East. Saffron can be bought whole or ground as a powder. Among other things, saffron is known to increase potency: Studies show that taking saffron can in some cases correct erectile dysfunction. In addition, the miracle spice is said to be a remedy for premenstrual syndrome

But saffron does even more for our health: If you want to lose weight, you can confidently rely on the red spice, because it curbs the appetite, provides an early feeling of satiety and thus ensures weight loss. Furthermore, saffron is good for the stomach and intestines: it promotes digestion and relieves gas and bloating. In addition, our liver enjoys the healthy bitter substances contained in saffron. Even those who suffer from mild depression should take a look at saffron, because it is considered a natural antidepressant

#7 Cardamom helps with digestion

Cardamom also belongs to the ginger family. In addition to saffron and vanilla, it is also one of the most expensive spices in the world. Cardamom can also contribute to our health: The essential oils contained in the spice primarily have a positive effect on our digestive system and help with flatulence and digestive problems.

Even those who suffer from stomach cramps can get relief by eating cardamom. A tea made from crushed cardamom works best here. And even if you have bad breath, this miracle spice is recommended – to get rid of the smell, you should chew on the cardamom.

#8 Ginger has an antibacterial effect and promotes blood circulation

The ginger root is also enjoying increasing popularity with its health-promoting properties. Ginger belongs to the spice lily family and has its origins in the rain forests of East Asia. Young ginger, which is less spicy than older ginger roots, is used as a whole root when cooking – these are primarily ground into powder and used as a spice. Tip: The larger the ginger root, the hotter it is. Ginger boasts all sorts of health-promoting properties: it has a total of 500 healthy ingredients, such as essential oils, so-called gingerols.

The pungent substances it contains, the shogaols, vitamin C, B vitamins and minerals such as iron, magnesium and potassium also promote health. The pungent substances it contains stimulate blood circulation and metabolism. If you suffer from a cold or an infection, you will benefit from the antibacterial effect of ginger: inflammation is inhibited and pathogens are killed. Similar to turmeric, ginger is also said to have an analgesic effect, which is why it can also be used in the treatment of . In addition, the miracle tuber can also be used for nausea and digestive problems.

Conclusion: With these 8 spices you promote your health

Good nutrition is essential for health: you can do a lot for it just by using the right spices. You should definitely include the eight healthy spices we have presented in your diet if you haven’t already done so. They have numerous health-promoting properties, such as reducing cramps and phlegm, relieving pain, elevating the mood in mild depression and many more.

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Spinach & Co.: These Healthy Foods Damage Your Teeth

When it comes to sweets, most people realize that they are bad for your teeth. But who would have thought that the following foods would do the same?

1. Bad for your teeth: spinach, chard, beetroot and co.

Spinach, chard, beetroot, sorrel or rhubarb are true all-rounders in the kitchen. They provide us with valuable vitamins, such as vitamin K. Spinach and chard are also rich in potassium. However, the healthy all-rounders often cause teeth to feel rough after eating. This is due to the oxalic acid, which is found in relatively high concentrations in these foods.

Oxalic acid removes the calcium from the tooth and thus promotes erosion. In addition, oxalic acid inhibits the absorption of iron, magnesium and calcium from food. In addition, oxalic acid can be toxic in high concentrations.

Oxalic acid can promote the formation of kidney stones and should therefore be avoided by patients with kidney disease.

2. Bad for your teeth: honey

Honey is definitely a healthier option for the body than refined sugar. It has a positive effect on heart health and even lowers blood pressure. However, sweetening with inferior honey diluted with sugar is just as harmful to the teeth as sweetening with industrial sugar.

Due to the stickiness of the honey, it also sticks to the tooth for a particularly long time and can therefore cause tooth decay. According to the latest studies, the dental insurer Dentolo knows that high-quality natural honey works against the formation of caries-causing bacteria.

It contains so-called inhibe (inhibitors), which are actually quite good for dental health. In addition, high-quality, natural honey helps with gingivitis, as it has an antibacterial effect.

3. Bad for your teeth: smoothies

Smoothies are popular because they are so healthy. They provide many vitamins, minerals and fiber. However, smoothies have two factors in their luggage that are harmful to dental health: on the one hand, the sugar and, on the other hand, the fruit acid.

The ratings for so-called “ready-made smoothies” from the supermarket are the worst. You can read about it at Stiftung Warentest. Here it would be a better decision to make the smoothie yourself.

That way you can at least control the industrial sugar content. However, the fructose and acid remain and are harmful to the teeth. If you still don’t want to do without smoothies, green smoothies are the better choice. They are preferable to fruit-based smoothies for long-term dental health.

4. Bad for your teeth: juice spritzers

Regular drinking of supposedly healthy juice spritzers can severely attack the teeth due to the (fruit) sugar content and the acid it contains. Dental erosion can even go so far as to affect the dentin, i.e. the tooth bone, under the tooth enamel.

If you still don’t want to do without juice spritzers, you should rinse your mouth out with lukewarm water after drinking the spritzer to protect your teeth. Furthermore, the teeth should be brushed promptly after drinking the spritzer. If you wait too long, the fruit acid in the juice of the spritzer will roughen the enamel on your teeth.

If you then go over the tooth with the relatively hard toothbrush, you promote the abrasion of the tooth enamel. In addition, one can say at this point in a figurative sense that constant dripping wears away the stone. If you suck on a spritzer from a straw all day long, the risk of tooth decay increases significantly instead of emptying a glass of spritzer in one gulp.

5. Bad for your teeth: ready-made fruit yoghurts

In principle, ready-made fruit yoghurts shouldn’t be seen as a supposedly healthy snack, but as a hidden sweet that has a lot of sugar in it. In some ready-to-eat fruit yoghurts, the sugar content is so high that it accounts for half of the recommended daily amount.

In contrast, high-quality (natural) yoghurts are characterized by a lot of high-quality protein, calcium and saturated fatty acids. Due to the very high sugar content, ready-made fruit yoghurts can pose a risk of tooth decay and damage tooth enamel.

In addition, depending on the type and manufacturer, a certain percentage of acid is added, which also attacks the enamel. The consumer advice center has evaluated various ready-made fruit yoghurts for their health value and sugar content.

6. Bad for your teeth: Balsamic vinegar, black tea, beetroot, and soy sauce

Some healthy foods can severely stain our teeth. These include balsamic vinegar, which stimulates the metabolism, black tea, which lowers cholesterol, and the all-round beetroot, which has calcium, phosphorus, potassium, magnesium, B vitamins, vitamin C, folic acid and iron in its luggage.

Soy sauce is low in calories and high in protein. However, these acidic foods roughen the tooth enamel and unsightly discolorations can be permanently deposited in the tooth enamel and form patches.

The controversial coffee also has this property. The same applies here: Rinsing your mouth with lukewarm water after eating helps to keep your teeth white.

7. Bad for your teeth: white wine and red wine

The article is actually about healthy food – but as so often in life, the quantity makes the poison: A good wine is not necessarily unhealthy. However, red wine and white wine can severely stain teeth.

But anyone who thinks that red wine stains the teeth much more due to its color and the pigments it contains is mistaken.

White wine is the more intensive cause of tooth discoloration, because it dissolves more calcium from deeper layers of the tooth. Ultimately, and in the long term, this leads to significantly stronger discoloration of the teeth than drinking red wine.

8. Bad for your teeth: spices

Spices support the body positively in every respect. They can inhibit cancer, lower blood pressure, have a positive effect on the cardiovascular system and much more. But spices such as curry, saffron or turmeric can also severely discolor teeth.

The unsightly discolouration is due to the high number of color pigments that leave a color film on the teeth. If the tooth enamel is already roughened before the spices are eaten, the color pigments can be stored permanently.

Ginger and mint can also stain teeth. As already mentioned, rinsing your mouth out with lukewarm water after consuming the spices also prevents ugly changes in the color of your teeth.

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Oat Milk: How Healthy and Environmentally Friendly is The Milk Substitute Actually?

The selection of milk alternatives – including oat milk in particular – on the supermarket shelves is growing all the time. But what can the milk substitute actually do and how healthy and environmentally friendly is it?

Who is oat milk for?

Since the oat drink consists mainly of oat flakes and water, it is well tolerated by many people. In contrast to cow’s milk, oat milk is lactose-free and therefore a good alternative for people with lactose intolerance.

However, the grain-based drink contains gluten and therefore cannot be drunk by people with celiac disease. Anyone who does not want to use cow’s milk in favor of animal welfare and the climate is well served with the oat drink.

Plant-based milk alternatives, including oat milk, are still significantly more expensive than cow’s milk, although the ingredients used are relatively cheap. As always, supply and demand regulate the market here: the more sales are achieved with plant-based milk alternatives, the lower the production costs and the more producers* enter the business, which is accompanied by increasing competitive pressure and falling prices. If you make oat milk yourself, it is definitely cheaper.

Oat milk is so healthy

Oat milk is naturally sweet due to the starch in the processed grain. However, they are available in both unsweetened and sweetened versions. In terms of health, it is certainly worth making sure that you grab a pack with no added sugar on the shelf.

Oatmeal, the basis for the oat drink, is very healthy. They contain many vitamins, minerals, fiber and antioxidants. Oats can also lower cholesterol levels. However, if you want to take full advantage of the health benefits, you should enjoy oatmeal unprocessed or make oat milk directly yourself, as many of these substances are lost during processing. Plant drinks also contain less saturated and more unsaturated fatty acids than cow’s milk. In general, oat milk has only little fat at one percent compared to cow’s milk. Nevertheless, there are some calories in the plant-based alternative: 100 milliliters have about 42 kilocalories.

Normally, oat drink contains hardly any calcium, which is why you can make sure to use oat milk that is fortified with calcium. Otherwise, calcium can also be absorbed through many other foods. Unlike cow’s milk, oat milk is not a source of protein. However, the necessary protein for a balanced diet can also be obtained from other sources, such as legumes, vegetables or nuts.

Make your own oat milk

If you value healthy nutrition and want to benefit from all the healthy ingredients that are otherwise partially destroyed in industrial production, you can quickly make the milk alternative yourself with just a few ingredients. As a result, it contains less sugar and tastes less sweet, as this is only produced during fermentation in industrial production. It’s also a cost-effective and environmentally friendly option. You need:
100g fine oat flakes
1l water
1 pinch of salt
optional: some sugar/dates to sweeten
First the water is boiled. The oatmeal is added to the boiling water and swells there for about an hour. Now add the salt and sweetener if desired. The mass is now pureed with the mixer, but it should not be too warm. Finally, the pulp is pressed through a cotton cloth or a fine sieve and the milk is collected in a bowl. Stored in a sealable bottle in the fridge, it will keep for up to 3 days.
Tip: Don’t throw away the leftovers! You can enjoy this in muesli.

How eco-friendly is oat milk?

One of the reasons why people are increasingly switching to plant-based alternatives is the negative environmental impact of milk production. Factory farming and industrial agriculture damage the environment and climate. Some of the climate-damaging emissions are already produced in the cow’s digestive system, but feed production also makes a large contribution. Rain forests are cleared again and again for the soy that is used as feed. Only a very small part of it is used for soy milk or tofu, since the soy mostly comes from Europe.

Since oat cultivation is widespread in Europe, the question of rainforest deforestation does not arise. Not only in comparison to cow’s milk, but also in comparison to other plant-based milk alternatives, the oat drink has the best environmental balance. According to a study by the BBC, it takes around 10 liters of water to produce a glass of oat milk. According to the Water Footprint organization, however, it takes around 200 liters to produce a glass of cow’s milk. About 74 liters are needed for a glass of almond milk.

When buying oat milk, in order to save energy, you should make sure that the oats come from European production, ideally from organic farming. There is now also oat powder*, which can simply be mixed with water and thus saves the many milk packaging.

Alternatives to oat milk

Those who like variety can now choose between a number of plant-based alternatives. Besides oat milk, soy and almond milk are the best-known alternatives. Soy milk is most similar to cow’s milk in its main nutrients. With the same protein content, however, it sometimes contains fewer calories, less sugar and less fat than cow’s milk. Almond milk tastes sweet and is just as good for any food. When it comes to the environmental balance, however, almond milk should be consumed with caution.

Rice milk is a good choice for people with many allergies and intolerances. It is suitable for people with lactose intolerance, celiac disease and soy or nut allergies. It is also much more neutral in taste than other varieties. Hazelnut drink and coconut drink also bring a tasty change.
By the way: If you pay particular attention to proteins, a hemp or lupine drink* could be right for you.

Conclusion

Anyone who avoids animal products and pays attention to a healthy diet will not go wrong with oat milk.

It can be enjoyed pure and also used perfectly for cooking and baking. Because it tastes sweet by nature, additional sugar can be saved.

Another reason that speaks for oat drink is the good environmental balance. The ingredients don’t have to hide either. In order to fully benefit from the nutrients in oats, however, it is worth making the oat drink yourself.

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Food

These Vegetables are Particularly Healthy – That’s in Them

Vegetables should not be missing from your daily meals due to their high nutritional content and numerous health benefits. However, certain vegetables are even healthier than others. We explain which ones.

Healthy Foods: Watercress is ranked as one of the healthiest vegetables

A rather unusual result: watercress received a full 100 points in the study because it contains all the valuable ingredients and is therefore considered the healthiest type of vegetable. It is also a welcome medicinal plant, which is used, for example, in the traditional Indian healing art of Ayurveda for various diseases and to treat sexual complaints. In addition, it has a very good effect on hyperthyroidism and digestion and regulates blood sugar levels.

Leafy greens: spinach, arugula, or nettle

Dark green leafy vegetables are among the healthiest foods on the planet. In terms of whole foods, these vegetables offer the highest nutritional value per calorie. Spinach, nettle and parsley, for example, contain a noticeable amount of iron, calcium and magnesium and thus have a positive effect on the central nervous system. Green leafy vegetables also include lettuce, iceberg and lamb’s lettuce, dandelion and arugula, which can be eaten up to twice a day.

More power with kale

If it were up to the health value, Grünkuehl should actually be on the menu every week. Cabbage is just as rich in important nutrients and even a small portion of 100 g covers our daily requirement of vitamins C, K and A. Grünkuhl also contains a lot of dietary fibre. Mustard oils, which are responsible for the cabbage taste, inhibit the growth of bacteria and viruses, are said to lower cholesterol levels and protect against cancer – is there anything healthier?

Healthy vegetables: The red pepper should not be missing

The red pepper shares the top spot in terms of vitamin C with the kale. With a small pepper of 100 g, the daily vitamin C requirement is more than covered. The peppers do not only develop their nutrient potential by heating, like kale, for example, but can be eaten as a crunchy raw food snack.

Pumpkin: the supplier of vital substances

Pumpkins belong to the armored berries and are therefore botanically closer to fruits than vegetables. A portion of pumpkin soup and your daily requirement of vegetables is covered. It can be that easy. Pumpkin contains all the important vitamins and is just as rich in minerals. The high vital substance beta-carotene not only provides the colour, but also has a positive effect on our skin and eyes. The orange giant is also good for high blood pressure. Pumpkin season is mainly from the end of August to November. Above all, the trend towards vegan nutrition gave the pumpkin a real boom.

Broccoli: A star among vegetables

Hated by many, dearly loved by some. Broccoli is very versatile. It contains vitamin C, K, A, folic acid, vitamin B6 and B2, as well as the minerals calcium, magnesium and potassium. Even trace elements of iron, zinc and copper can be found in the green vegetables. The nutrients protect against cancer and other diseases and should therefore not be missing in any kitchen.

Carrots as a slimming agent

The carrot, also called carrot, turnip or root are herbaceous vegetable plants and there are up to 300 different varieties in the EU. They are real beta-carotene bombs, just like the pumpkin, which protect our cells and are good for the eyesight thanks to the converted vitamin A.

The sweet potato: An inconspicuous wealth of nutrients

From the outside, you would not think that the sweet potato is capable of such a variety of vitamins. It’s not a potato, it’s a tuber. In addition to vitamins A, B1, B3, B5, B7, B9, vitamins C, E and K, sweet potatoes contain a wealth of minerals. Potassium, magnesium and calcium are particularly important here. The sweet potato helps to take in all the necessary nutrients, especially during pregnancy, and also regulates blood sugar.

The tomato: Simple and so versatile

Low in calories, intense taste, appetizing, digestive – the round vegetable holds true wonders and the positive effects on our body are endless. The plant pigment carotene lycopene is not only responsible for the red color, but also acts as a strong antioxidant, which can reduce the risk of many types of cancer by up to 45 percent.

Legumes: Beans as a superfood

Beans, whether green, black, red or white, belong to the legumes and are a valuable source of protein, especially in a meat-free diet. Vegans can hardly imagine life without this superfood, as they also contain vitamin K, magnesium, copper, phosphorus and iron. Legumes lower blood pressure and cholesterol levels, thereby reducing the risk of heart disease and diabetes.

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Meat Consumption: So Much Meat is Still Healthy

Roasts, roulades, sausages or turkey – for most people, meat is still part of a feast. But is eating more meat bad for your health?

Healthy and unhealthy meat

However, meat is not just meat. There are numerous different types of meat, which can be roughly divided into two groups: the “red” meat group and the “white” meat group.

The first group includes most Western European meats, such as beef, veal, pork, mutton or lamb. White meat includes poultry. Meat color is primarily dependent on myroglobin, a muscle protein through which the animals absorb oxygen. Meat color therefore develops according to the amount of muscle protein, i.e. red meat contains more myroglobins. In general, white meat is healthier than red meat.

It should also be noted that the individual pieces of meat are composed differently, for example muscle meat consists of around a fifth of particularly high-quality protein.

The Max Rubner Institute, the Federal Institute for Meat Research, was founded in the 1930s with the aim of increasing meat production and improving preservation options. The “Institute for Safety and Quality in Meat” is located at the Kulmbach site, which researches the process chain of meat as a foodstuff from agriculture to the consumer. It is interesting how the focal points of the research institute have changed from its foundation to the present day. Today they are representative of a changed, more conscious approach to “meat” as a foodstuff.

Based on current studies, the Federal Institute for Risk Assessment (BfR) and the Max Rubner Institute (MRI) support limiting meat consumption to a maximum of 600 grams per week. The consumption of red meat should be limited because there is a possible connection between the consumption of red meat and certain types of cancer, although conclusive research results are lacking.

It is clear that with a high consumption of meat in general, the entire diet is nutritionally unfavorable and a reduction in red meat in the diet is generally a sensible approach to reducing energy intake and, on the other hand, increasing the intake of health-promoting foods.

What to look out for when buying meat.

As a customer, you are spoiled for choice. Those who do not necessarily have to watch their wallet when buying meat have significantly more options for making meat enjoyment healthier and can also buy a piece of meat in the organic farmer’s farm shop. But not everyone uses fresh meat when buying meat. Cheap offers in the meat sector lead to quality losses in the long run, which has an impact on both the husbandry conditions and the processing methods. Even if a lot has happened in the area of ​​animal welfare and labeling as well as consumer transparency in recent years, we are still a long way from achieving a generally animal-friendly and at the same time healthy shopping behavior.

Nevertheless, there are ways to consciously buy and eat meat. In general, meat from the butcher’s counter is not automatically healthier than packaged mass-produced goods, but it is usually fresher. With many cheap products, numerous bacteria can also cavort in the packaging and thus lead to stomach and intestinal problems. Meat from the butcher is more expensive, but usually fresher. In addition, it also enables a more conscious shopping behavior, because it can be bought more specifically according to need and the environment can be protected by not using plastic packaging.

In general, the following should be considered when buying meat: raw meat can spoil very easily, so it is particularly important here not to interrupt the continuous cold chain for too long. The correct storage should take place at temperatures below +7 degrees Celsius, better still at a maximum of +4 degrees Celsius, because harmful germs can only multiply slowly at cool temperatures. In the case of packaged meat, the storage temperature specified on the packaging should be observed.

Furthermore, the transmission of germs from raw meat to other foods through direct contact should be avoided, which is why basic hygiene should be in place. When buying meat, you should pay attention to the smell, the surface texture of the meat, the color and the marbling. The more marbled the meat, the better the taste. The older the animal, the more the color changes from white to yellow or dark yellow.

If you have bought fresh meat, it should be stored in a cool place immediately after purchase. The coolest spot in the fridge is recommended for this, usually the glass shelf above the vegetable compartment. Storage at a maximum of +4 degrees Celsius is recommended. Here, however, certain storage times should not be exceeded. Raw sausages and raw ham, on the other hand, do not have to be stored in the refrigerator; they can be kept for several weeks if stored dry and cool. Basically, raw minced meat should be prepared as soon as possible on the day of purchase, whereas goulash, sliced ​​meat, poultry, raw skewers and offal should be processed after a day at the latest. Roast meat, steaks, large pieces of meat, as well as boiled and boiled sausages can be stored in the refrigerator for three to four days. Prepared, meaning well-done, meat can be stored in the refrigerator for two to three days before it spoils.

There is also the option of buying frozen meat. It is also important here not to interrupt the cold chain and to pay attention to the specified expiry date.

Of course, fresh meat can also be frozen, which increases the storage time considerably compared to the refrigerator. Optimal storage conditions usually mean -18 degrees Celsius, under these conditions pork can be kept for up to 8 months and beef for up to 12 months. A time limit here is the fat content of the meat or the onset of fat spoilage. Bacteria, yeasts or molds fall into a “cold sleep” at freezing temperatures, so they do not multiply. However, most microorganisms survive the freezing and become active again when the food is thawed. It is therefore particularly important here to defrost meat slowly and in the refrigerator. Defrosting liquid must be thrown away.

To avoid transmission of pathogenic bacteria, meat, plate or bowl must not come into contact with food that is eaten raw. This applies in particular to poultry and pork due to possible contamination with salmonella.

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