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Beta-glucan: The Particularly Healthy Dietary Fiber

Among the dietary fibers, beta-glucan stands out particularly positively – this is due to its special effect on blood sugar, cholesterol levels and Co. You can find out more about its characteristics and effects here.

What is beta glucan?

Beta glucan is a soluble fiber. Dietary fibers are indigestible fibers and plant fibers. If they are classified as “soluble”, this means that they bind water, swell up and thereby soften the stool. They are also important food for the intestinal bacteria.

We cannot form beta-glucan ourselves, we have to ingest it through food. However, fiber is only found in a few foods. This includes:

Oats
barley
algae
Mushroom varieties (e.g. Reishi, Shiitake, Maitake)
Yeast

Beta-glucan: effect on cholesterol levels

In contrast to other dietary fibers, beta-glucan is a particular focus due to its special health effects. Studies show that beta-glucan from oats has a positive effect on our cholesterol levels.

Cholesterol is found in the bile acids, among other things. Beta-glucan can bind these acids in the intestine. In addition, it helps to ensure that the cholesterol in the liver is utilized for the formation of new bile acids. Both cause the cholesterol level in the blood to drop. A balanced cholesterol value serves above all as an important prevention for various heart diseases.

To benefit from this effect, you should consume about three grams of oat beta-glucan per day. For example, you would have to eat 80 grams of oatmeal or 40 grams of oat bran flakes. You can easily do this by eating muesli or porridge in the morning.

Other effects: weight, blood sugar and cancer prevention

Like other dietary fibers, beta-glucan helps us feel full faster and for longer. If we regularly eat high-fiber food, we can prevent food cravings. Beta-glucan is therefore also considered an effective remedy for overweight, as it can promote weight loss. But make sure to lose weight in a healthy and sustainable way by eating a balanced diet and avoiding crash diets.

The satiating effect of beta-glucan is believed to be due to the fiber slowing gastric emptying and delaying the absorption of glucose. This causes our blood sugar levels to drop. This effect is particularly important for people suffering from type 2 diabetes: the low blood sugar level improves the insulin response. In order to achieve this effect, one should ingest at least four grams of beta-glucan from oats or barley, according to the Nutrition Review.

There are also studies that show that beta-glucan can counteract the growth of tumors in the early stages. The extent to which dietary fiber prevents cancer growth is largely dependent on the source and dose of beta-glucan and the type of tumor.

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Czechia (Czech Republic)

Can you tell me about the role of meat, particularly pork, in Czech cuisine?

Introduction

Czech cuisine is known for its hearty and comforting dishes, many of which feature meat as a central ingredient. Pork, in particular, plays a significant role in Czech cuisine and is used in a variety of ways to create delicious and satisfying meals. Whether you are a meat lover or a vegetarian, understanding the role of pork in Czech cuisine can help you appreciate the country’s culinary traditions and explore its unique flavors.

Historical context

Pork has been a staple in Czech cuisine for centuries, dating back to the Middle Ages when pig farming was a common practice in rural areas. Pigs were raised for their meat, which was abundant and affordable, and it became a popular ingredient in traditional dishes. Even today, pork is still a primary source of protein in Czech cuisine and is often served during special occasions like Christmas and Easter.

Pork in traditional dishes

Pork is used in a variety of traditional Czech dishes, from soups and stews to roasted meats and sausages. One of the most popular dishes is vepřová pečeně, which is roasted pork with dumplings and sauerkraut. Another well-known dish is svíčková na smetaně, which is beef sirloin served with a creamy vegetable sauce, but can also be made with pork. Pork is also used to make hearty soups like gulášovka and kulajda.

Famous Czech pork dishes

In addition to traditional dishes, Czech cuisine has several famous pork dishes that are a must-try for any visitor. One of these is the knedlo-zelo-vepřo, which is a combination of dumplings, sauerkraut, and roasted pork. Another popular dish is the utopenci, which is a pork sausage pickled in vinegar and served as a snack or appetizer.

Regional specialties

Czech cuisine varies by region, and each area has its own specialties that feature pork. For example, in the Moravian region, you’ll find moravské vrabce, which is a dish made with pork belly, onion, and paprika. In the Bohemian region, the dish bramborák, which is a potato pancake with pork or other meat, is a favorite.

Modern twists on pork dishes

While traditional dishes are still popular in Czech cuisine, modern twists on pork dishes are gaining popularity. Chefs are experimenting with new ingredients and techniques to create dishes that are both traditional and contemporary. For example, you might find pork belly served with Asian spices or sous-vide pork with a fruit reduction.

Vegetarian and vegan options

While pork is a significant ingredient in Czech cuisine, there are also plenty of vegetarian and vegan options available. Many traditional dishes can be adapted to be meat-free or feature vegetables as the main ingredient. For example, you can try the traditional dish knedlíky with a mushroom or spinach sauce in place of the pork.

Conclusion

Pork is an essential ingredient in Czech cuisine, and whether you are visiting the country or simply want to explore its culinary traditions, understanding its role in traditional and modern dishes can help you appreciate the unique flavors and ingredients used in Czech cooking. From hearty stews to modern twists on classic dishes, pork is a versatile and delicious ingredient that is sure to satisfy any appetite.

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Uruguay

How is Uruguayan cuisine influenced by European flavors, particularly Spanish and Italian?

Introduction: Uruguayan cuisine and its influences

Uruguayan cuisine is an amalgamation of indigenous and European flavors. The country’s gastronomy has evolved over time, influenced by various European cultures that have made their mark on Uruguayan cuisine. Among these, Spanish and Italian cultures have played a significant role in shaping the country’s culinary heritage. The influence of Spain and Italy in Uruguay can be seen in the wide variety of dishes, spices, meats, and cooking techniques used in Uruguayan cuisine.

Spanish influence in Uruguayan cuisine

Spanish influence on Uruguayan cuisine is evident in the use of spices and ingredients commonly found in Spanish kitchens. Spanish cuisine is characterized by its use of saffron, paprika, garlic, and olive oil, all of which are staples in Uruguayan cooking. Spanish dishes like paella, tortilla, and chorizo have become popular in Uruguayan cuisine. These dishes are typically served as tapas or appetizers in Uruguayan restaurants.

Spanish influence can also be seen in the way Uruguayan meats are prepared and cooked. The Spanish tradition of grilling meats over an open flame has been adapted in Uruguay, where asado, a type of barbecue, is a staple at any Uruguayan gathering.

Italian influence in Uruguayan cuisine

Italy’s influence on Uruguayan cuisine is no less significant than that of Spain. Italian immigrants have brought their culinary traditions to Uruguay, which have been embraced by the locals. Italian dishes like pizza, pasta, and risotto have become popular in Uruguay, with many Uruguayan chefs putting their twist on these dishes.

Italian influence can also be seen in the use of ingredients like tomatoes, basil, and Parmesan cheese. These ingredients are commonly used in Uruguayan cooking, and dishes like milanesa, a breaded and fried meat dish, and gnocchi, a potato dumpling dish, have become staples in Uruguayan restaurants.

Common dishes from Spanish and Italian cuisine found in Uruguay

Some of the most popular dishes in Uruguayan cuisine have Spanish and Italian origins. Asado, a type of barbecue, is a staple in Uruguayan cuisine, and chorizo, a type of Spanish sausage, is often served alongside it. Empanadas, a type of stuffed pastry, is another popular dish in Uruguay and can be found in both Spanish and Italian cuisines.

Italian influence can be seen in dishes like pizza and pasta, which have become ubiquitous in Uruguay. Pizza is often served with a variety of toppings, including ham, cheese, and olives, while pasta dishes like spaghetti and lasagna are typically served with meat sauce or marinara sauce.

The fusion of Spanish and Italian flavors in Uruguayan cuisine

The fusion of Spanish and Italian flavors has given rise to new dishes in Uruguayan cuisine. One such dish is chivito, which is a sandwich made with beef, tomato, lettuce, ham, mozzarella cheese, and mayonnaise. The dish is said to have been inspired by the Italian dish, Milanese, and the Spanish dish, choripán.

Another fusion dish is fainá, which is a type of flatbread made with chickpea flour and is typically served with pizza. The dish is said to have been inspired by the Italian dish, farinata, and has become a popular accompaniment to pizza in Uruguay.

Conclusion: The lasting impact of European flavors on Uruguayan cuisine

The influence of Spanish and Italian cultures on Uruguayan cuisine is undeniable. The use of spices, ingredients, and cooking techniques from Spain and Italy has contributed to the unique flavors of Uruguayan cuisine. The fusion of Spanish and Italian flavors has given rise to new dishes in Uruguayan cuisine, which have become staples in the country’s culinary heritage. The lasting impact of European flavors on Uruguayan cuisine is a testament to the country’s rich cultural diversity and its ability to adapt to the changing culinary landscape.

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Food

Apple Varieties: These Apples are Particularly Healthy

Late summer and autumn are apple season. There are many different types of apples and they are considered extremely healthy. But which apple varieties are actually best for our health? We clarify!

Which ingredients make apples healthy?

But a saying doesn’t come out of nowhere. So what makes apples so healthy? Their vitamins, roughage and, above all, their secondary plant substances, which are contained in large quantities, make the apple so valuable. Secondary plant substances are, for example, polyphenols, flavonoids and catechin.

Various health-promoting effects are attributed to them, including antibacterial and strong antioxidant properties. Antioxidants have an anti-inflammatory effect and protect us from free radicals caused by stress and external environmental influences. They may also protect against various cancers. Secondary plant substances also mediate vascular effects such as widening of blood vessels and lowering of blood pressure.

Apples are also rich in fiber. These can calm and rehabilitate our intestinal flora and they are converted into short-chain fatty acids in the intestine. These serve the intestinal mucosa as an energy supplier. In addition, the fiber pectin is said to keep blood sugar levels constant and thus curb our cravings – which can be very interesting for people who want to lose weight.

Is there a particularly healthy apple variety?

As nutritionist Dr. Matthias Riedl explained to “Fitbook” that old apple varieties, such as “Berlepsch”, “Cox Orange” and “Idared”, are very healthy. This is because they contain more polyphenols that have already been bred out in newer apple varieties such as “Jonagold” or “Granny Smith”.

Polyphenols are phytochemicals that protect apples from fungal and insect infestation. However, they make an apple taste more sour and ensure that the apple turns brown faster. Since appearance is the top priority for the buyer and therefore also for the seller, the apples are specially cultivated and, in the worst case, also sprayed to avoid visual blemishes. If an apple grows in a protected, sterile orchard, it no longer has to protect itself from pests and produces little or no polyphenols.

Conclusion: In order to still be able to enjoy as many health-promoting secondary plant substances as possible, we should use older or less vigorously bred apple varieties. Old apple varieties, for example, often still grow on meadow orchards and have to protect themselves against external influences – here a high enrichment with polyphenols is guaranteed. However, there is an exception among the old apple varieties. The “Golden Delicious” is a very susceptible variety to fungal and pest infestation and is therefore almost always sprayed.

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health

Alcohol Consumption: This is Why Drinking is Particularly Dangerous in Old Age

The after-work beer, the digestive schnapps or a glass of wine – alcohol consumption is part of everyday life for many. But from what amount is it too much? And why are older people particularly at risk when it comes to alcohol?

Alcohol consumption among older people is often underestimated

Older people often have more experience drinking alcohol, which does not mean that they drink more sensibly. Drinking habits are all too often not questioned – not by oneself and not by those around them. However, especially in old age, excessive alcohol consumption is not to be taken lightly. As you age, your body’s response to alcohol differs from the pattern we’ve seen before. For example, the body cells can no longer store water as well as they used to. The body’s fluid balance decreases. As a result, the same amount of alcohol consumed now results in a higher blood alcohol concentration. In addition, the liver does not break down alcohol as well as it used to. Therefore, if you drink more than 0.3 liters of beer per day as a woman or more than 0.6 liters of beer as a man, you are already in a health risk area.

There are two groups of older people who consume alcohol at a risky level. The first and larger group consists of people who have had a drinking problem for years. The health risk is particularly high here. The second group includes people who started drinking alcohol to a risky degree quite late. The reasons for this can be very complex. Possible reasons for dangerous alcohol consumption in old age are often critical phases of life such as retirement, reduced social contacts, financial problems or the loss of a partner, according to the Federal Center for Health Education.

Certain drinking habits often creep in, such as the digestive schnapps, the after-work beer or the daily glass of wine. But sometimes it doesn’t stop there. Drinking large amounts of alcohol on a regular basis can be dangerous. This does not only apply to older people! However, older people often go unnoticed when they consume alcohol at a risky level. There are various reasons for this. For example, because the risky drinking behavior of relatives and other people around them is tacitly accepted or because consequential damage is wrongly attributed to old age.

The danger of alcohol in old age

In older people, even small amounts of alcoholic beverages can lead to undesirable effects. There are also possible drug interactions. Alcohol consumption can also further worsen health impairments such as osteoporosis, diabetes, high blood pressure, stroke, memory loss and mood instability, according to the Federal Center for Health Education (BZgA) on the occasion of the day of the elderly.

Prof. Dr. Heidrun Thaiss, head of the BZgA: “Alcohol consumption harbors dangers at any age. In older people, they show a particular spectrum: alcohol consumption, for example, can increase the risk of falls and other accidents because balance and reaction time are impaired. These effects can occur in older people even with small amounts consumed. If alcohol is consumed in large quantities over a longer period of time, the risk of certain types of cancer increases. In addition, the gastrointestinal tract, the liver and specific brain functions are impaired. In older people, the breakdown of alcohol by the liver can also be delayed. Previously ‘well tolerated’ amounts can therefore have a stronger effect with increasing age. For these reasons, older people should consume alcohol with particular restraint.”

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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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health

Beer, Wine and Schnapps: Study Shows at What Age Alcohol is Particularly Harmful

People like to drink alcohol after work, at the weekend or in a relaxed atmosphere. The results of a study now show at what age beer, wine & Co. is particularly harmful to us.

Alcohol more or less harmful? Age matters

However, there are phases in life when you should urgently avoid alcohol consumption. A study has identified three phases in which beer, wine, schnapps and the like are particularly harmful. The British-Australian study was published in the medical journal British Medical Journal

Heavy alcohol consumption during pregnancy, for example, can cause enormous brain damage in infants. “Around 10 percent of pregnant women worldwide consume alcohol, with rates in European countries being significantly higher than the global average,” said Louise Mewton, who led the study.

Alcohol greatly reduces the brain volume of the newborn and can lead to cognitive impairment. This is also known as fetal alcohol syndrome.

Alcohol during pregnancy: How consumption affects the baby

But according to the study, even small amounts of alcohol are harmful: at a sensitive point in time, such as during the development of the brain in the embryo, even a few milliliters of alcohol are dangerous for the brain structure of the child.

The second highly sensitive phase is between the ages of 15 and 19. Heavy alcohol intoxication has serious consequences for adolescents. According to the study, about one in five young people would regularly consume 60 grams of pure alcohol. The result:
decreased brain volume
Deficits in cognitive performance
slower white matter development
According to the scientists, the delayed development of brain mass would result in an increased risk of traffic accidents and a higher affinity for suicidal thoughts.

Alcohol at retirement age: Even small amounts accelerate deterioration

The third critical phase of life concerns the older generations. According to the study, anyone who continues to drink alcohol regularly from the age of 65 upwards must expect a reduction in brain volume. Even moderate alcohol consumption would reduce the size of the brain. However, it is unclear whether this structural change in the brain also affects cognitive abilities. However, the authors of the study strongly believe that this is not the case.

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Food

Green Vegetables: That is Why They are Particularly Healthy

Light energy makes green vegetables an essential food. But why? The keywords from biology lessons are chlorophyll and photosynthesis.

Green vegetables contain more chlorophyll

Green vegetables are green because they contain a lot of chlorophyll. The name comes from the Greek words chloros (green) and phyllon (leaf). The fabric is also called leaf green.

Chlorophyll is a natural pigment produced by plants when they carry out photosynthesis. Through chlorophyll, plants absorb light energy and convert it into chemical energy.

According to researchers at the Max Planck Institute, photosynthesis is the biochemically most important process on earth, as it forms the basis of life and food for animals and humans. Plants could not survive without photosynthesis.

When you eat green vegetables, you absorb chlorophyll and other vital and health-promoting ingredients such as vitamins, nutrients, fiber, antioxidants and carotenoids.

Superfood chlorophyll – are green vegetables healthier?

Are green vegetables healthier than vegetables of a different color due to the phytochemical chlorophyll? More and more studies show that phytochemicals have a positive effect on human metabolic processes. This applies to chlorophyll as well as, for example, to flavonoids and carotenoids. Flavonoids impart red, blue, yellow, and purple coloring to many vegetables and fruits. Carotenoids are often found in green, but also in orange-yellow-red vegetables and fruit.

The German Society for Nutrition DGE therefore recommends taking in the widest possible range of secondary plant substances. And that in the form of vegetables, legumes, fruit, nuts, seeds, potatoes and whole grain products.

The DGE advises against taking chlorophyll in high doses, for example as a dietary supplement in juices, powder or tablets. According to the DGE, the plant substances could be necessary “in the compound of a food” so that green vegetables can have a health-promoting effect. There are also no reliable studies to date on whether the preparations can lead to harmful side effects in excessive doses.

The variety of green vegetables in your kitchen

You probably eat green vegetables mostly as raw vegetables, as a salad, as a warm main course or as a warm side dish. Larger quantities can also be processed well in a smoothie, in pesto, herb butter and sauces. Here is a selection of green vegetables that you can find in almost every supermarket or market in your area:
Green leafy vegetables such as lettuce, rocket, spinach, purslane, nettle or chard
green fruit vegetables such as green peppers, cucumbers, zucchini or avocado
Green cabbage such as broccoli, Brussels sprouts, kale, or savoy cabbage
green onion vegetables such as spring onions, leeks or wild garlic
green legumes such as beans or peas
Herbs such as parsley, lovage, basil, dill, chervil, tarragon or mint
the green of vegetables such as radishes, kohlrabi or carrots
green sprouts or green asparagus plants

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