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Spinach Should be on the Doping List

A new study confirms More strength gains thanks to spinach! That’s why the Free University of Berlin is now calling for spinach to be included in the doping list.

There is no denying that spinach is healthy: the green vegetable provides an incredible 800 micrograms of vitamin A per 100 grams of spinach – perfect for good eyesight and healthy skin. In addition, spinach contains all the important minerals such as calcium, potassium, and magnesium, plenty of iron, and vitamins A, C, and E, which have a positive effect on the nerves, healthy cells, and the immune system. In addition, the consumption of spinach promotes blood formation and gently drains the body.

New human study on the effects of spinach

The Freie Universität Berlin, in cooperation with the World Anti-Doping Agency (WADA), carried out a human study in which the effect of a substance contained in spinach, ecdysterone, was tested (1).

The double-blind study involved 46 people who took different doses of spinach extract or a placebo for 10 weeks—neither the researchers nor the participants knew who was taking which dose. The maximum dose of ecdysterone was 800 milligrams, which is about 6.6 kilograms of spinach.

At the beginning and end of the study, the muscle mass and the strength of the classic bench press were determined for all test participants. There was a clear difference here: The subjects who took ecdysterone for ten weeks had a significantly higher increase in muscle mass. Bench press performance also increased significantly, which confirms the performance-enhancing effect of the spinach ingredient.

Will athletes now be banned from leafy greens?

Since the substance ecdysterone can lead to a significant increase in muscle mass and strength in connection with the sport, the researchers at Freie Universität Berlin recommend including ecdysterone in the doping list, since a large amount of spinach can act as a classic doping agent. The World Anti-Doping Agency, which supported the study financially, ultimately decides whether this case will actually occur. One of the hurdles that could arise with such a ban is doping control: Here it should be possible to check whether the athletes have taken ecdysterone tablets or simply eaten a lot of spinach.

The scientist Maria Parr explains: “The lower dose in our experiment, i.e. two capsules per day, corresponds to around 250 grams to four kilograms of spinach leaves per day, depending on the variety. This is the amount you would have to eat every day for ten weeks to consume the same amount as some subjects in our study. In order to achieve the effect of the higher dose administered, one to 16 kilos of spinach would have to be consumed.”

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E Number List: You Should Avoid These Additives

E numbers do not have a good reputation. Rightly so: food additives can lead to allergies and trigger diseases. But which E numbers should you really avoid?

They are found in many foods and give themselves inconspicuous names: additives with E numbers, many of which are suspected of being unhealthy.

What does the E stand for?

“E number” is actually just another name for food additives that are approved in the EU – the “E” in “E number” stands for Europe.

There are many different additives with different functions:
Antioxidants: prevent fats from going rancid and ensure a longer shelf life
Emulsifiers: combine substances that are not miscible with each other, such as oil and water
Dyes: make food a bit more colorful and bright
Thickeners: ensure a nice consistency, for example with pudding or ice cream
Flavor enhancers: spice up the taste
Preservatives: inhibit microorganisms and ensure a longer shelf life
Sugar substitutes: used as a sugar substitute
E-numbers: useful, but also suspicious…
E numbers are therefore added in order to make food last longer, to improve consistency, to simplify technological processes or to increase the enjoyment value.

But food additives not only have good properties: Many are suspected of triggering allergies and promoting diseases such as asthma, neurodermatitis, Alzheimer’s or even cancer.

In recent years, customers have become more critical. And the food manufacturers have actually reacted: in supermarkets there is hardly an E number left on the packaging.

How can that be? Because the manufacturers now like to use the name of the additive instead of E numbers: “Citric acid” sounds much more harmless than “E330”.

Therefore, a list of ingredients on which no E-numbers can be seen does not mean that the content is actually free of additives. A critical look at the list of ingredients is always worthwhile.

In the case of packaged foods, you still have the opportunity to check the ingredients on the packaging. It’s a bit more complicated at the bakery or at the kebab shop during the lunch break – who really asks the seller what’s in it (and asks if the answer is “Only healthy things!”).

But you should do it with the questions. Because since December 2014, bakers, butchers, snack bars, restaurants and ice cream parlors have had to have written information about the ingredients at hand. In addition, a label next to the goods must indicate whether additives have been used.

E102 – Tartrazine

The E number E102 is found in mustard, custard powder, processed cheese, as well as drinks and sweets. Tartrazine is an artificial yellow dye with a high allergy potential, especially in people who are sensitive to aspirin or benzoic acid. E102 is also of concern for people with asthma or neurodermatitis.

Tartrazine has been linked to health effects such as difficulty breathing, skin rashes or blurred vision, and can affect children’s activity and alertness. The dye E102 is banned in Norway. In Germany and Austria, the ban was lifted as part of a harmonization of EU laws. The consumer centers advise against the consumption of larger quantities.

E104 – Quinoline Yellow

Jelly, effervescent powder, chewing gum, smoked fish and fruit wines – the E number E104 is only permitted for such foods, and only in small quantities. The yellow dye quinoline yellow is suspected of causing cancer and is banned in the US, Japan and Norway. E104 can cause allergies and affect children’s activity and attention.

E110 – Yellow Orange S

The dye E110 colors products such as wine gums, salmon substitutes or cheese yellow-orange. In animal experiments, the additive led to kidney tumors. Yellow orange S is probably a trigger for asthma and neurodermatitis and is considered an allergy-triggering agent for people who are sensitive to aspirin and benzoic acid (E210). The dye E110 can affect children’s activity and attention. The consumer centers advise against the consumption of larger quantities.

E122 – Azorubine (carmoisine)

The red dye E122 is found in ready-made products and ready-made soups, but also in drinks and sweets. Azorubine can cause allergies, especially in people who are sensitive to aspirin and benzoic acid. In addition, the red dye E122 can impair children’s attention and activity. The consumer centers advise against the consumption of larger quantities.

E123 – Amaranth

Amaranth does not mean the grains here, but the red dye E123. Amaranth is only allowed for spirits, aperitif wines and caviar. It is even banned in the USA because it is suspected of causing cancer. In animal experiments, E123 caused calcium deposits in the kidneys. This dye is also of particular concern for people with an aspirin or benzoic acid allergy and could be a trigger for neurodermatitis and asthma.

E124A – Chochineal Red A

The red dye Chochineille A or E124A is what gives the salmon substitute its beautiful red colour. It is also found in chorizo ​​sausage, fruit jelly and other confectionery. E124A is considered to be allergenic and may affect children’s activity and attention. Consumer advice centers advise against consuming large quantities.

E127 – Erythrosine

The red dye is only permitted for cocktail cherries, candied cherries or fruit salads containing cherries. The E number E127 can release iodine into the body and impair thyroid function. People with thyroid disorders should not eat foods with erythrosine, so avoid cocktail cherries and candied cherries of all kinds. The dye E127 can disturb children’s attention and cause allergies.

E129 – Allura Red AC

We still know very little about this red dye: Hardly any research has been published, so the effects of E129 have not yet been conclusively assessed.

In Germany, the dye can be found in sweets, desserts and drinks. The E number E129 is banned in Denmark, Sweden, Belgium, France and Switzerland. People with aspirin or benzoic acid allergy, asthma or neurodermatitis should avoid the E number. Allura Red AC may affect children’s activity and attention.

E142 – Green S

Peppermint candies or canned peas, but also drinks, cosmetics, wool, leather and paper are colored with the green dye E142. One may ask oneself why peas have to be colored even greener. Although the body excretes the E number largely unchanged within 7 hours, E142 is banned in the US, Canada, Japan and Norway. The additive Grün S is suspected of promoting Alzheimer’s and has led to genetic damage in animal experiments.

E150C – Ammonia Caramel

Ammonia – isn’t that toxic? As “ammonia caramel” not directly. You’ve probably already eaten E150C: it’s in cola, whiskey and mustard sauces, for example, and is what gives it the brown color. Ammonia caramel is made from sugar compounds using ammonia, and genetically modified corn can be used. By-products of the E number led to cramps in animal experiments and impaired the immune system. In the USA, the dye E150C is suspected of causing cancer. Consumer centers advise against frequent consumption of the E number.

Incidentally, Coca-Cola does not have the E number: instead of E150C, Coca-Cola is made pretty brown with the dye E150D. Unfortunately, the additive ammonium sulfite caramel is not much better than ammonia caramel: In the USA, a by-product of E150D that is difficult to avoid is suspected of causing cancer: 4-methylimidazole (source: BfR). The E number may contain a toxic compound that caused blood changes and convulsions in animal studies.

E151 – Brilliant Black BN

Caviar substitute, liquorice, but also shampoos or liquid soaps are colored violet, brown or black with the dye E151. The food additive Brilliant Black BN is considered to cause allergies in people who are sensitive to aspirin and benzoic acid and should also be avoided by people with asthma or neurodermatitis. Consumer centers advise against consuming large quantities.

E154 – Brown FK

The E number E154 can damage internal organs due to deposits. Consumer centers advise against consuming large quantities. The good news: the dye Braun FK is only in smoked herrings from England (Kippers) anyway, it is not approved for anything else. The food additive Braun FK should be avoided by people with aspirin and benzoic acid allergies, asthma or neurodermatitis.

E155 – Brown HT

The reddish-brown colorant E155 is primarily used to color sweets such as cakes, biscuits, ice cream and chocolate. However, consumer advice centers advise against consuming the food additive, since the E number is particularly questionable for people with neurodermatitis, asthma and an allergy to aspirin or benzoic acid.

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A List of the Best Christmas Movies for Family

Christmas is the season of Christmas movies for the whole family. There are films for young and old like the classics Isn’t Life Beautiful?, Happy Birthday, and Charles Dickens’s Christmas Carol. The animated adventures Polar Express or Frozen, as well as Manhattan Wonder, Home Alone and New York, and Christmas Madness.

Christmas time is upon us every year. In addition to shopping for gifts and a visit to the Christmas market, sipping hot chocolate and watching a nice Christmas film are just as important. The best Christmas films for the whole family are presented below.

1. Charles Dickens – A Christmas Carol

Ebeneezer Scrooge is a bitter and miserly old man. On the eve of Christmas, he receives a visit from three ghosts. That of the past, that of the present, and that of the future. The three spirits ensure that he receives a very special gift.

2. The Polar Express

A young boy questions the existence of Santa Claus on the eve of Christmas. Suddenly a roaring train stops in front of his door. The conductor urges the boy to get on the train. Along the way, he finds that he is on the Polar Express, going straight to the North Pole. Along with some other children, he rediscovers his faith there.

3. Crazy Christmas

Actually, the sick family is really excited about Christmas. But this year everything is different. Their daughter Blair is joining the Peace Choir and will not be home for Christmas. So the Kranks decide to skip Christmas this year – with fatal consequences because the neighbors and friends of the Kranks have absolutely no understanding of this plan.

4. Kevin home alone

The extended MacCallister family is planning a trip over Christmas. The night before departure, things get turbulent between the kids, and Kevin, the youngest of the MacCallisters, is sent to the attic to sleep. The family leaves the next morning – without Kevin, who has been forgotten. At first, Kevin enjoys the quiet at home until two bandits try to break into his home.

5. Kevin alone in New York

After leaving their youngest son Kevin at home for Christmas last year, the MacCallisters are confident it won’t happen again. But at the airport, the family is separated and Kevin is the only one who ends up on the wrong plane. While his family flies to Florida, Kevin is on a plane to New York City. There he lets it rip and checks into the world-famous Plaza Hotel. The two bandits Marvin and Harry also ended up in New York after escaping from prison – it comes as it must – to see Kevin again.

6. Isn’t life beautiful?

Isn’t Life Beautiful tells the story of George Bailey? He’s just fed up with life at Christmas because he lost a lot of money. He gets a visit from the angel Clarence. He wants to help George find joy in his life again.

7. The Miracle of Manhattan

Little Susan desperately wants a father. But the precocious girl thinks neither of the existence of Santa Claus nor that wishes come true. But then she meets an elderly gentleman named Kriss Kringle, who bears a striking resemblance to Santa Claus. He works as the same in a department store where her mother runs the marketing department. Kriss Kringle tries to convince Susan that he’s the real Santa and soon has to prove it to all of Manhattan.

8. Frozen – Totally unabashed

The king’s daughter Anna sets off into the mountains together with the ice-cream seller Kristoff, his loyal friend the moose Sven and the sweet snowman Olaf to find her sister Elsa. With her icy powers, she has caused the kingdom of Arendelle to be trapped in a freezing winter in the middle of summer.

9. Happy Christmas

The shrill four on the move – when Clark Griswold is out with his family, chaos erupts. The family is planning a traditional Christmas party at home to celebrate Christmas in peace. But even the choice of the right Christmas tree turns out to be difficult. To make matters worse, all the relatives then come to mind. The chaos is inevitable.

10. The Little Lord

The little lord is now one of the Christmas classics in Germany par excellence. Little Cedric tries to win the heart of his grouchy grandfather. A difficult undertaking that he tries to implement with his charm.

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Superfood List: These Berries, Fruits and Powders Pack a Punch!

This superfood list gathers the superstars of food, touted for their nutritional value and acclaimed for their miraculous powers – but they don’t always happen.

If you believe the advertising promises of the manufacturers, the candidates on our superfood list help you lose weight and fight depression, heal almost everything from the common cold to Alzheimer’s to cancer and compensate for every nutrient deficit. But is that always true?

Superfood list with pitfalls

We took a closer look at the promised effects and found that superfoods also have pitfalls. We have therefore also brought out the disadvantages of the super foods under the carpet. Because some candidates are certainly rightly on our superfood list – others are more appearance than reality or even have health or ecological problems that should make us think. You can find all the details on this in the respective article on the superfood.

Acai

Acai is on every superfood list: The hype surrounding the berries swept across the pond from the USA. Trend breakfast acai bowl is sold as the perfect tool for the model figure. The acai supposedly also works against wrinkles and cancer. However, these statements fall more into the category of advertising promises.

acerola

No superfood list without acerola: the reputation of the absolute vitamin C bomb precedes it. In fact, it probably has the highest vitamin C content of any plant. That is why the acerola cherry is marketed as a vitamin supplier to fight colds, especially in winter. In addition, their secondary plant substances are said to have an anti-cancer and cell-rejuvenating effect. However, solid evidence of this is lacking, and the energy-intensive processing and transport from South America pollute the environment.

amaranth

Like many other pseudocereals, amaranth (also amaranth) comes from the Andes region of Central and South America. Venerated as sacred by the Aztecs and banned by Cortez, the foxtail plant led a shadowy existence for a long time. Now you can find it on many a superfood list, because the little seeds are actually rich in proteins, minerals and unsaturated fatty acids. However, amaranth from the Andes, which could do better in terms of sustainability, is commercially available.

pineapple

The pineapple is without a doubt the best-known and most widespread superfood. It is surrounded by diet legends (“fat burners”), it is said to be able to fight inflammation and heal cancer. The versatile fruit also tastes very good.

Their valuable ingredients would make them an ideal member of any superfood list. If it weren’t for the conditions under which the pineapple is grown and harvested: toxic pesticides and fertilizers in abundance to protect the monocultures, poorly paid and inadequately protected workers and poisoned drinking water make the delicious pineapple a rather problematic guest on the menu.

Aronia

The dark blue to black aronia berries belong on every superfood list. They originally come from the USA, but are now also grown in Germany and Austria. Aronia contains a lot of antioxidants, vitamins and folic acid. The chokeberry is said to be able to stimulate the immune system, help against cancer and even radioactive radiation. At least probably, because there are no meaningful studies here either.

But the aronia scores as a regional, seasonal organic superfood. There is just one catch: fresh berries and juice are almost inedible on their own. And the most effective medicine is of no use if you don’t want to take it because of its taste. In combination with sweeter fruits from the region – for example in jam or juice – the Aronia is worth recommending.

avocado

The avocado is rich in unsaturated fatty acids and essential amino acids as well as vitamins and minerals. Therefore, the avocado is considered an ideal supplement, especially for vegan diets. The versatile “butter of the forest” took German kitchens by storm, and fans raved about the mild, creamy taste of ripe avocados. However, the delicious stone fruit is also one of the bigger polluters on our superfood list.

Chia seeds

Chia seeds come from South America and were used by the Aztecs as a power food for their soldiers. The little seeds are packed with healthy ingredients, energy and antioxidants, which is why they can be found on almost every superfood list. Athletes use the properties of chia seeds like the Aztecs did to improve performance. With a vegan diet, the small superfood grains can prevent deficiency symptoms. As a relatively new food, however, the effects are not sufficiently scientifically proven, contrary to the manufacturer’s claims. Proven pollution and a lousy ecological balance cloud the shine of the “gold of the Aztecs”.

Chlorella

Chlorella is touted on superfood lists as the ultimate detox agent for detoxifying the body. The microalgae can actually filter environmental toxins out of water, but whether this works in the human body is controversial. Just as the healing effects are possible, but not yet proven. The good nutrient profile of chlorella also has a catch: untreated, the ingredients cannot be utilized by humans due to the thick cell walls.

Chlorella is not a credible member of a good superfood list, but it is one of the few plant-based sources of cobalamin. If it weren’t for the dubious life cycle assessment…

cranberry

The red cranberry is known in this country mainly in the form of cranberry juice in drinks and cocktails. In the USA, its country of origin, however, the cranberry is considered a fixed component of various dishes, comparable to the lingonberries in our country. When dried, the red cranberries still contain a lot of minerals and are often mixed in muesli and the like. Questionable harvesting methods and cultivation in sensitive ecosystems in the USA speak against including the cranberry in a sustainable superfood list.

barley grass and wheat grass

Barley grass and wheat grass are catchy names for something everyday: the green sprouts of normal barley and wheat. As seedlings, the “grasses” should have a high nutrient density and be rich in fiber. Both variants actually contain a lot of nutrients, which is why barley grass is also used as fattening feed for cows. And the dietary fiber is also present in the form of plant fibers. But it is precisely these fibers that cause digestive problems in humans. The green sprouts are therefore offered more as a powder.

ginseng

The use of the “all-healing root” ginseng comes from traditional Chinese medicine. Many believe that the tuber works against all age-related complaints, improves motor and cognitive abilities as well as potency and strengthens the immune system. However, ginseng is also an eco-sinner with long transport routes – but the superfood is now also grown in this country.

goji berries

Goji berries have an excellent reputation as a superfood with impressive medicinal properties. Curing cancer and Alzheimer’s, helping against high blood pressure, diabetes and impotence – the small red berries are said to be able to do all that and more. But the goji berries are calorie bombs and extremely expensive because they have to be harvested by hand.

pomegranate

The pomegranate has been known in Europe for centuries. Also referred to as grenadine or “food of the gods”, the fruit grows naturally in southern Italy and southern Spain. Pomegranate seeds and juice were already used in the Middle Ages as a natural source of vitamins during the winter. Numerous medical effects are attributed to the red fruit, for example against cancer, Alzheimer’s or high blood pressure. Ecologically, however, the pomegranate is not a model student.

Hibiscus and Rosehip

Hibiscus and rose hips grow in our garden, in hedges or in parks. They are known as ornamental plants and as ingredients in tea. Picked or grown yourself, fresh rose hips or rose hip jelly are a welcome source of vitamin C in winter. Rose hips are also said to help with osteoarthritis. Hibiscus tea is said to lower blood pressure and cholesterol levels. But here, too, clear evidence is lacking. If you like a hot drink on cold days, you should give the two native plants a chance.

turmeric

The bright orange-yellow turmeric powder is the favorite spice of the Indians and an integral part of the Indian kitchen. The ginger plant has been known in Europe for centuries, but it has not been able to establish itself in food. Curcumin, the main component of turmeric, is causing a sensation as a possible cure for almost every disease on this planet. The miracle spice is celebrated by many alternative healing methods. The fact that these are assumptions and possible but not proven effects is often overlooked.

maca

Maca is a superfood less well known in Europe. The root of a cress species comes from the Andes of Peru and grows there in the high mountains. Tough, undemanding and nutritious, maca was already one of the staple foods of the Incas. The suspected but so far unproven effects mainly include the increase in potency, fertility and libido. The root is also said to combat fatigue and depression. The transport routes are an ecological problem.

Matcha tea

Bright green pick-me-up, cult drink for Japan fans and as Matcha Latte the new, supposedly super-healthy trendy drink. Matcha tea is conquering Europe and the USA and can be found on almost every superfood list. The drink is prepared using a special technique from the rather expensive matcha powder. This consists of the ground green tea leaves that are drunk. As with all green tea varieties, there are alleged effects in abundance, the awakening theine is proven.

moringa

Moringa, the horseradish tree, is sold as the quintessential miracle plant. In fact, the leaves and roots of Moringa are very nutritious, containing a lot of calcium, essential amino acids, minerals and vitamins. The extremely fast-growing Moringa has many possible effects, which, however, have not been clearly proven. Moringa seeds filter pollutants from the water and can thus be used for drinking water treatment. In the tropical and subtropical regions of origin, Moringa is one of the beacons of hope against malnutrition and water shortages.

papaya

The papaya is botanically something very special. The “tree” on which the fruit, also known as “tree melon”, grows is not one – but a herb. And a papaya is strictly speaking a berry. The seeds inside the fruit contain a particularly large amount of papain, the enzyme found in papaya. Papain is able to break down proteins and therefore has a number of medicinal effects. The seeds are considered a natural contraceptive for men, shrink and destroy tumors in the test tube and are also effective against diabetes. A real superfood, were it not for disadvantages such as the fact that most papayas are genetically modified.

quinoa

The Incas already revered quinoa, which was voted “Plant of the Year” in 2013, as sacred. The pseudo grain is rich in essential amino acids and minerals. The very undemanding plant comes from the Andes, where 95 percent of the world production is harvested to this day. The high energy density makes quinoa seeds a beacon of hope in the fight against hunger in the world. In terms of sustainability, however, the superfood has a lot of catching up to do.

Spirulina

Spirulina is sold in Germany as a miracle algae with an extremely high nutrient content. Especially with a vegan diet, it should easily compensate for all protein deficiencies and deficits in iron or vitamin B12. In addition, Spirulina has other positive properties such as converting CO2 into oxygen or growing in salt water. However: On closer inspection, the claimed effects of the superfood all have their weak points, and there are also toxic heavy metals that can accumulate in wild spirulina.

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Gluten-Free Foods: What You Can Safely Eat (List)

A gluten-free diet is a challenge. But once you know what to eat, it gets a little easier. Find out here which foods are gluten-free and what you should pay attention to.

Gluten-free foods: important for proper nutrition in the case of gluten intolerance

Regardless of whether you have celiac disease, wheat sensitivity or a wheat allergy: if gluten is not good for the body due to a genetically pre-programmed gluten intolerance, your diet must be changed. For this reason, you should pay attention to gluten-free foods so that you don’t have to struggle with symptoms such as vomiting, significant digestive problems or even an allergic shock.

Gluten is a protein found in grains that holds the resulting baked goods together. That is why it is also called glue protein. However, this glue also works in the intestine, where it “glues” the intestinal villi.

Gluten free cereals and baked goods

If you have to or want to eat a gluten-free diet, it doesn’t mean you can never eat grain products or baked goods again. There are definitely alternatives to gluten-containing wheat, spelt, rye, unripe spelt and barley. Where the market was not very productive a few years ago, you can now find a lot of gluten-free baked goods based on millet, rice, corn or buckwheat flour.

You can use and eat these gluten-free cereals without hesitation:
rice
Corn
buckwheat
millet
Oats (note the “gluten-free” note here to rule out gluten contamination)
quinoa
amaranth
Teff, also called dwarf millet
locust bean gum
guar gum
Caution: It should be guaranteed that the types of grain mentioned have not come into contact with grain containing gluten during processing.

Fruit and vegetables are gluten free

Unprocessed fresh vegetables and fruits are always gluten-free. It only becomes a concern during and after processing. It is therefore advisable to always cook freshly and yourself. It is best to pay attention to the regionality and season of the fruits and vegetables. In addition to cooking with fresh vegetables, there is also the option of making flour from roots and tubers such as potatoes or cassava (also called tapioca or yucca). This can be further processed in baked goods.

legumes and nuts

Legumes are gluten free. That is why flour made from legumes is a good alternative and, above all, a good binding agent when baking. In addition, flours made from legumes such as peas, chickpeas, soy and Co. contain a lot of protein, which is good for a low-carb diet. Pasta made from red lentils or peas is also an alternative to pasta.

In addition to legumes, you can also snack on nuts or seeds without hesitation. But be careful with candied or roasted nuts, as these are often processed with flour. In addition, gluten residues from the factory can also be found in nut mixtures such as trail mix.

As with legumes, nuts can also be used to make delicious flour that can be used in gluten-free cuisine. In summary, you can use these flour alternatives:
coconut flour
Any nut flour
Flour from legumes

Dairy products: Not all are gluten-free!

dairy products like
Cheese in its natural form
milk
Quark
Natural yoghurt
buttermilk
butter
cream and sour cream
are gluten free. But also in the area of ​​dairy products, the motto is: keep your eyes open when buying processed products such as fruit yoghurt, processed cheese, Harz cheese, light products, spray cream or products with added flavorings. Here, gluten-containing ingredients are often used in production.

Gluten-free drinks: be careful with alcohol

Gluten hides in many products that you never thought contained gluten. With beer, which consists of grain, it is obvious. With vodka, for example, which is made from potatoes, it is not clear at first glance. The problem is that while many of these supposedly gluten-free alcohols are derived from gluten-free raw materials, they’re often cut with wheat.

You should also be careful with coffee, tea, cocoa (note the key word here: barley malt extract) and mixed drinks. Here you should always pay attention to a gluten-free declaration.

These alcoholic drinks are gluten-free:
Wine
gin
fruit brandies
Gluten-free beer e.g. from Lammsbräu
Ouzo and Raki
tequila
sparkling wine and champagne
With cognac, rum, bourbon and whiskey there is always a residual risk of possible gluten content due to the cask storage. It is not 100 percent certain that the distillation process will completely remove gluten.

Soft drinks:
Juice (be careful with juices containing fiber!)
water

Guaranteed gluten-free: It depends on the processing conditions

The products and foods mentioned in this article should nevertheless be checked carefully before consumption, because there is no guarantee without a serious declaration. Any gluten-free food could be contaminated with gluten through its processing, packaging or transport.

Pay particular attention to the “gluten-free” labeling of processed products such as drinks and ready meals. You are on the safe side if you cook freshly yourself.

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High Protein Foods You Should Know (List)

Protein-rich foods are not only important for athletes to know. Because protein gives the cells shape, transports oxygen and is important for the metabolism. Our list shows you foods with a particularly high amount of protein.

Protein foods: list

The body cannot produce essential amino acids itself and is therefore dependent on them being ingested through protein-rich foods. Animal foods contain a lot of protein, especially poultry, fish and some dairy products. However, milk itself only has about 3 grams of protein per 100 grams. The following foods perform better (also per 100 grams):
Parmesan: 35g
Serrano ham: 30g
Harz cheese: 30g
Emmental cheese: 28g
Tuna in its own juice: 26g
Turkey breast: 24g
Salmon: 21g
Beef: 22g
Salami: 20g
Prawns: 18.5g
Cottage cheese: 13g
Low-fat quark: 12.6g
Weisswurst: 11g
Egg white from egg: 11g
Greek yogurt: 10g
With meat and dairy products, however, it is important to pay attention to ecological standards. Conventional animal husbandry is usually associated with animal suffering. You also have to be careful with fish. Many fish species are severely overfished, including tuna.

Plant-based foods high in protein

But there are also plenty of vegan protein sources. Even without meat, milk and cheese you can eat a protein-rich diet. The following plant-based foods contain a particularly large amount of protein per 100 grams:
Soy flours: 40g
Hemp seeds: 37g
Soybeans: 34g
Peanuts: 25g
Pumpkin seeds: 24g
Lentils: 24g
Pine nuts: 24g
Pistachios: 23g
Peanut Butter: 22g (Make your own peanut butter: A simple guide)
Kidney beans: 22g
Chia seeds: 21g
Almonds: 20g
Quinoa: 15g
Oatmeal: 13g
Tofu: 11g

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Probiotic Foods: In This List You Will Find The Most Important Ones

For a healthy intestine and a strong immune system, it is advisable to integrate probiotic foods into the diet. You can find out which foods are particularly rich in this article.

What are probiotic foods?

Probiotic foods should strengthen the natural defenses and keep the intestines healthy. But what is behind it?

Probiotic comes from the Greek and means something like: for life. The World Health Organization (WHO) defines probiotics as edible microorganisms that are beneficial to health when they enter the human intestine alive.

Probiotic foods therefore contain a high amount of these living microorganisms, such as yeast or bacteria. These arise, for example, during lactic acid fermentation, which has been used to preserve food for thousands of years. Strains of Bifidobacteria, Enterococcus, Lactobacillus, Lactococcus and Streptococcus are most commonly used in food.

You should be skeptical about fitness yoghurts and dinks that are advertised as probiotic. In most cases, the promises made in advertising cannot be kept, since the added bacteria die off during the storage period in the cup. In addition, such products with high sugar content can promote the growth of harmful intestinal bacteria.

Health effects of probiotic foods

Up to 500 different types of bacteria live in the human intestine. Ideally, the majority of these bacteria should be beneficial. They are essential for healthy digestion and also for a strong immune system, because probiotics can activate immune cells and thus protect the body from diseases. People with healthy intestines are therefore less likely to get sick.

In addition, probiotics may prevent allergies and skin diseases and prevent intestinal diseases. The positive effects of some lactic acid bacteria on diarrheal diseases are scientifically proven: the duration of the symptoms can be reduced by an average of one day.

Especially after antibiotic treatment, you should take enough probiotics to rebuild your intestinal flora. This includes foods that naturally contain probiotics. In order for probiotics to develop their positive effect on the intestine, you should take them daily over a longer period of time. For healthy people, however, a balanced diet with lots of fresh fruit and vegetables as well as whole grain products is usually sufficient to maintain intestinal health without having to take probiotics regularly.

Sauerkraut: probiotic superfood

This home cooking side dish has it all: sauerkraut contains plenty of vitamin C and B12, fiber and live lactic acid bacteria. These are formed during the fermentation process that turns cabbage into easily digestible sauerkraut. The healthy ingredients in sauerkraut support cell renewal and blood formation and ensure regular digestion.

But be careful: Only raw sauerkraut is suitable as a probiotic food. When heated, the healthy bacteria and vitamins die off. When buying, you should therefore make sure that your sauerkraut has not been pasteurized. The sauerkraut juice that is produced during fermentation is also rich in lactic acid bacteria.

Probiotic bomb kimchi

The traditional Korean dish is a side dish that is served with most dishes. Kimchi is made from Chinese cabbage, similar to sauerkraut, and contains various vitamins and minerals. These include vitamin C, vitamin A, many B vitamins such as vitamin B1, B2 and B12, iron and various amino acids. Like sauerkraut, the probiotic food is rich in fiber and thus supports healthy digestion.

Traditionally, kimchi is not vegan as it is made with fish sauce. But you can easily make it yourself and adapt it to your needs. You can simply replace the fish sauce with soy sauce. This makes kimchi a good source of probiotics for vegans too.

Yogurt as probiotics

Yoghurt produced by lactic acid fermentation is a good source of probiotics. Conventional yoghurts usually contain strains of the bifidobacterium and lactobacillus, which are artificially propagated and added to the yoghurt.

Important: The yoghurt must be relatively fresh so that it still contains enough living lactic acid bacteria. Regular consumption of natural yoghurt is said to prevent constipation and diarrhea. However, sweetened yogurts with additives are not conducive to gut health.

Just like other dairy products, yoghurts are also increasingly being criticized for health concerns. Industrial factory farming makes an increased use of antibiotics necessary and antibiotic residues have already been detected in dairy products such as cheese, quark and yoghurt. Consuming such products would damage the gut rather than build it up. It is therefore better to opt for organic products or use soy or coconut yoghurt. The same microorganisms are added to these yoghurts, but they consist of purely plant-based raw materials.

Probiotic foods: kefir

Kefir is a fermented, viscous milk drink made from goat’s or cow’s milk. Kefir has a full-bodied, slightly sour taste. To make kefir, a kefir fungus must be added to the milk, which causes the lactose to ferment. Yeasts are also added, which produce small amounts of carbonic acid and alcohol. The ripening process takes about 24 hours.

Kefir is rich in calcium, magnesium and phosphorus and contains vitamins B2, B12 and vitamin D. As with yoghurt, you should also make sure that the kefir product is fresh and organic. In this way, a particularly large number of living bacteria can get into the intestine and health disadvantages can be avoided.

Probiotic and delicious: pickles

Pickled cucumbers and other pickled vegetables are great vegan sources of probiotics, as is sauerkraut. With regular consumption, they can contribute to healthy digestion and strengthen the immune system.

However, this only applies if the vegetables have traditionally been preserved by lactic acid fermentation and not simply mixed with vinegar. It is therefore advisable to pickle cucumbers and other vegetables yourself, as most products from the supermarket do not contain any live lactic acid bacteria.

Apple cider vinegar as a natural probiotic

Many people are familiar with apple cider vinegar, but few are aware of its probiotic effects. Apple cider vinegar is made from apples. These are fermented into cider, which is then used to make vinegar. Here, too, lactic acid bacteria form during fermentation. In addition to the benefits for gut health, apple cider vinegar is also said to help fight colds and inflammation.

When buying, make sure that you use a natural product. You can recognize such apple cider vinegar by its cloudy golden-brownish colour. In addition, streaks or particles remaining after the fermentation process should be visible.

Vegan Probiotic: Miso

The aromatic paste from Japan usually consists of soybeans and rice or barley. In traditional production, the miso paste has to mature for several months in order to obtain its typically spicy taste through fermentation. At the same time, the probiotic lactic acid bacteria are formed. Miso is an integral part of Japanese cuisine. Aside from the significant amount of probiotics, miso contains fiber and protein.

Miso is also an ideal source of probiotics for vegans, because the paste is made without animal ingredients.

Probiotic trend drink Kombucha

Kombucha is made from herbal or black tea. The kombucha fungus is added to this, which ensures the fermentation of the tea. In addition to the lactic acid bacteria, acetic acid, carbonic acid and small amounts of alcohol are also produced during fermentation. Depending on the type of tea, Kombucha also contains caffeine.

Fresh kombucha is an excellent probiotic food. It is said to contribute to the health of the intestinal flora and protect against harmful bacteria through a slight antibacterial effect. However, this only works if there are enough living microorganisms in the drink. Unfortunately, this is not the case with most products from supermarkets. Due to the high level of processing and the long storage time, the positive health effects on the intestines cannot be achieved.

Tempeh: vegan probiotic food

Whether in salads, as a hearty main course, or as a snack – tempeh has it all. The traditional Indonesian product is made from soybeans that are inoculated with a special mold. This starts the fermentation that creates the unique texture of the tempeh and allows a lot of healthy bacteria to grow. Tempeh is rich in minerals such as magnesium, phosphorus and potassium and proteins, which can be used particularly well by the body through fermentation.

Tempeh is tasteless without seasoning and is suitable as a meat substitute in various dishes. The probiotic food is particularly appreciated by vegans and health-conscious people.

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Food

Low Fiber Foods: What You Can Eat (List)

After intestinal diseases it is sometimes necessary to resort to low-fiber foods. This allows the digestive system to recover more easily. Here you can find out which low-fiber products are particularly suitable.

Low-fiber foods should be the exception rather than the rule, because fiber is fundamentally the basis of any healthy diet. This is because fiber is essential for a healthy digestive system as it stimulates bowel movements.

When are low-fiber foods useful?

With certain complaints and illnesses, the gastrointestinal tract is so overwhelmed that high-fiber food can have a negative effect on digestion. This applies, for example, to gastrointestinal infections and many other diseases of the digestive tract, but also after certain operations. The digestive system is often so weak at first that you have no appetite and do not eat any solid food for a few days. Especially after such days, you should slowly get your intestines used to solid food.

In such situations, high-fiber foods would be out of place and would likely lead to bloating and stomach cramps. You should now resort to so-called “light foods”, i.e. foods that contain little fiber and are easy to digest. You should also make sure you drink enough fluids. It is best to use warm water or herbal teas.

Low-fiber foods: list

You should now avoid foods such as legumes, whole grain products and raw vegetables in particular. Suitable foods are e.g.:
White bread or rolls
mixed bread
zwieback
Noodles (not whole grain!)
white rice
Cornflakes (not whole grain)
bananas
stewed fruit
applesauce
Potatoes (without skin)
carrots (cooked)
Cucumbers (peeled, seedless)
zucchini
tomatoes
eggs
Dairy products
Vegetable oils (e.g. sunflower, olive and rapeseed oil)
butter

Animal products are low in fiber – but not recommended

In general, all animal products are very low in fiber. As part of a light diet, however, you should only include them in moderation or eliminate them completely, as they are often difficult to digest due to their fat content. In addition, meat and fish are anything but sustainable and should therefore only rarely be on the menu, if at all.

You should only use vegetable oils very sparingly and, for example, only add one or two teaspoons to your potato and carrot puree. Because fats are difficult to digest. If you would like to eat fruit, you should steam or boil it (except for bananas) in some fruit juice beforehand. Alternatively, you can use applesauce or other fruit puree – this is more digestible.

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Food

Carbohydrate-Rich Foods: These Contain a Lot (List)

You should know carbohydrate-rich foods if you want to lose weight. Because many nutritional advisors recommend avoiding carbohydrate-rich foods. Our list will help you and show that there are also good carbohydrates.

Carbohydrate foods are very important for the body. Because he needs carbohydrates as an energy supplier. Only if there are not enough carbohydrates available does the body fall back on the fat reserves. That is why many fat-away advisors or low-carb diets recommend avoiding carbohydrate-rich foods as much as possible. On the other hand, if you want or have to gain weight (e.g. after an illness), you should specifically eat carbohydrate-rich foods.

All types of sugar are called carbohydrates. Basically, all foods contain carbohydrates, except for water. Carbohydrates consist of molecule chains of different lengths:
The body can process short molecular chains quickly and easily. Such carbohydrates are mainly found in sweets and other sweet foods.
The body needs more time for long molecule chains. They are mainly found in whole grain products.
In short: long-chain carbohydrates fill you up for longer because the body is busy using the carbohydrates for longer. Therefore, they are also better for losing weight than short-chain carbohydrates.

High carbohydrate foods list

Cornflakes (sweetened): 88g / 100g
Honey: 81g / 100g
Basmati Rice: 80g / 100g
Dried dates: 75g / 100g
Rusk: 75g / 100g
Plain pasta: 72/ 100g
Wheat Flour (550): 72g / 100g
Buckwheat flour: 71g / 100g
Jam/Jam: 70g / 100g
Honey waffles: 70g / 100g
Raisins: 68g / 100g
Wholemeal pasta: 67/ 100g
Wheat flour (1050): 67g / 100g
Muesli bar: 67g / 100g
Amaranth: 65g / 100g
Goji berries: 64g / 100g
Nut nougat cream: 62g / 100g
Wholegrain rye flour: 61g / 100g
Popcorn: 60g / 100g
Rolled oats: 59g / 100g
Dark Chocolate: 58g / 100g
Condensed milk: 57g / 100g
Whole milk chocolate: 52g / 100g
French baguette: 51g / 100g
Pumpernickel: 50g / 100g

More carbohydrate-rich foods at a glance

Wholemeal bread: 44g to 57g / 100g
French fries: 40g / 100g
Ketchup: 30g / 100g
Pizza: 30g / 100g
Cashew nuts: 29g / 100g
Potato wedges: 26g / 100g
Peanuts: 25g / 100g
Bananas: 23g / 100g
Sweet Potato: 20g / 100g
Corn: 20g / 100g
Potato: 18g / 100g
Grapes: 17g / 100g
Cherries: 16g / 100g
Kidney beans: 16g / 100g

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Food

List of Kitchen Herbs: These Herbs Should Not Be Missing in any Kitchen

Fresh kitchen herbs unfold a much more intense aroma than dry spices – and you can grow them yourself. Here is our top 10 list for refining your food.

What would tomato and mozzarella be without basil leaves or pizza sauce without oregano? Freshly cut kitchen herbs give your dishes a lot of flavor. On top of that, you can be sure that no pesticides will get into your home-grown herb.

Top 10 list of kitchen herbs: treats with medicinal properties

There are hundreds of different kitchen herbs and so the list of personal favorites will vary greatly for everyone. The following selection of kitchen spices will give you inspiration for your own kitchen.

The biennial parsley is one of the most popular herbs in German kitchens. So that it does not lose its spicy-intensive aroma, it should be cooked for a maximum of a short time. The spice from the umbelliferae group is extremely rich in vitamins and is said to be good for the bladder and digestion. Parsley grows best in bright locations without direct sunlight. You should avoid waterlogging.
The strong, spicy chives not only refine dishes with their slight spiciness, but are also said to keep pests away in the garden due to their strong smell. For a bountiful harvest, you should remove the flowers regularly and divide the plant every spring as it needs space to grow.
Dill is a spicy-tart, slightly sweet kitchen herb. It is particularly suitable for the preparation of fish and salads. The annual umbellifer needs sufficient moisture for its growth and you can harvest it continuously from a growth height of 15 centimeters.
The refreshing, aromatic basil goes well with refining tomatoes and salads. However, the plants available in the supermarket usually do not last long because they are planted far too closely together in nutrient-poor soil. It is best to repot the basil into a larger pot or into the garden immediately after purchase.
Oregano is a staple pizza spice for most. The essential oregano oil can have an antibacterial effect on wounds. If you want to plant oregano yourself, you should pay attention to a warm and sunny place. As with all kitchen herbs, it is important to keep sufficient distance between the individual plants.
The spicy, slightly smoky thyme is particularly suitable for Mediterranean dishes and can help as a home remedy for coughs. Thyme likes it dry, sunny and occasional fertilization.
Mint not only freshens breath as a tea, but also gives sauces, marinades and desserts a piquant, spicy-fresh note. You can also use it for homemade lemonade. As a kitchen herb, it likes partial shade, well fertilized and moist.
Lemon balm leaves are known as a calming tea. But the lemony-tasting medicinal herb is also suitable for refining sweet and savory dishes. The perennial kitchen spice likes it sunny and nutritious. You should avoid waterlogging.


The sour-fruity taste of sage is ideal for vegetarian dishes. Sage also has an anti-inflammatory effect and is popular as a tea during the cold season. The spice likes it sunny and dry.
Lemongrass is a herb from Asian cuisine and gives dishes a lemony aroma. So that it grows well in the kitchen, you can use potting soil mixed with a little sand as a substrate. Lemongrass likes it bright and moist, but it does not tolerate waterlogging.

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