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Thursday 28 March 2024

Sweet potato flour: A healthy, gluten-free alternative to wheat flour

 If you are looking for a healthy, gluten-free alternative to wheat flour, look no further than sweet potato flour.

Sweet potato flour is made from dried or dehydrated sweet potato (Ipomoea batatas) tubers, which are then finely ground. It has a a slightly sweet taste that complements many cuisines. Its low protein content makes it more suitable for tender baking applications, such as cakes, muffins, pie crusts or some cookies.

It is a good source of resistant starch, which is excellent for digestive health and blood sugar management. Because of its high starch content, it is best used in batters and coatings, or as a thickener for gravies and sauces. You can replace wheat flour with its equivalent weight of sweet potato flour. Moreover, the versatile sweet potato flour is naturally gluten-free. It also has more nutritional content than traditional wheat and soy flours. In fact, a study published in the International Journal of Food Properties (IJFP) expounded on sweet potato flour's nutritional value.

The authors of the IJFP study from Wolkite University in the East African nation of Ethiopia said consumption of sweet potato flour is connected with good health and improved human nutrition. Sweet potato flour contains various vitamins, minerals, antoxidants, choline, protein and fiber.

"Individuals who [suffer] from celiac illness and gluten intolerance are looking for wheat-free products. Sweet potato flours partially swap cereal flours, which display benefits for people diagnosed with celiac disease," the researchers mentioned. They ultimately concluded that sweet potato flour could address both health-related problems and food security issues in some countries where I. batatas is grown. 

How to use sweet potato flour

While you can definitely use sweet potato flour to make bread, here are some other ways you can use this ingredient.

Use as breading for meat

Sweet potato flour is light and fluffy so it crisps nicely when fried or when baked in the oven. It works out amazingly well when you need a coating base for chicken or fish, plus the nice orange color can give your finished products that golden goodness appearance you want with a table-ready appetizing entree. You can easily season your breading recipe with crushed red pepper, garlic, onion powder, paprika and other organic spices for some zing.

Add sweet potato protein to a smoothie

You can add a bit of sweet potato flour to your morning smoothie or afternoon pick-me-up smoothie if you want to add just a dab of natural protein. The flavor is generally mild so it won’t overpower the most desirable ingredients in your smoothie mix.

Add fiber to yogurt

If you want to eat yogurt for a healthy gut microbiome but need more fiber, stir in a tablespoon or two of sweet potato flour. One serving of this alternative flour gives you a full 13 grams of fiber, and the flour will make your yogurt a little richer and thicker so it will even be more filling.

Whip up some biscuits for a fueling breakfast

Sweet potato biscuits can provide you with enough protein and fiber to keep you satiated and hold you over from breakfast until lunch.  

Homemade gnocchi with sweet potato flour

In Italian cooking, gnocchi (pronounced "nyow-kee") is a type of pasta consisting of pillowy, tender and chewy dumplings that practically melt in your mouth when done right.

Ingredients

For four people, you will need:

  • 600 grams of sweet potato
  • 500 grams of sweet potato flour
  • 2 egg yolks
  • A pinch of salt
  • A pinch of organic turmeric powder
  • A pinch of organic ground nutmeg

Directions

  1. Cook peeled and cubed sweet potato in a large volume of salted water for 30 minutes. Once cooled, puree and add the sweet potato flour, egg yolks, salt, pepper, turmeric and nutmeg. Mix and knead to obtain a homogenous paste.
  2. Separate the dough into 2-centimeter-wide balls before cutting them into small pieces. Shape each piece into gnocchi and roll them on the back of a fork to create the ridges.
  3. Plunge the gnocchi into boiling water. When they float to the surface (roughly 2-3 minutes), drain–your sweet potato gnocchi are ready to be eaten. Because of its shape, gnocchi is especially good for thick sauces but they are also delicious just drizzled with melted butter and a little sage.

Common ingredient used in baked goods and processed foods linked to LOWER sperm counts

 One ingredient often used to make various baked goods and processed foods may cause DNA damage, oxidative stress and decreased testosterone levels and sperm counts in male mammals: sodium aluminum phosphate.

Respected author and journalist Naomi Wolf discussed in an article the widespread use of sodium aluminum phosphate on common food products such as baking powders, pancake mixes, frozen pizzas and processed cheeses.

She also discussed several peer-reviewed studies that were linked to broader trends in reproductive health and masculinity, warning that sodium aluminum phosphate affected blood testosterone linked to libido, and sperm counts associated with fertility. 

Sodium aluminum phosphate is an additive often used in food products as an emulsifying agent, leavening acid and stabilizer. It is a white, odorless solid that is slightly soluble in water.

Sodium aluminum phosphate is used to make a variety of commercially baked goods like biscuits, cakes and muffins. It is also used for baking powders and self-rising flours and in processed cheeses to improve their texture and melting properties.

Sodium aluminum phosphate is also used in school lunches and fast food items, like hamburger buns and pizza dough, said Wolf.

Wolf warned that people are often exposed to sodium aluminum phosphate, especially if they consume food products like processed baked goods like burgers and frozen pizza.

She also called for sodium aluminum phosphate to be "taken out of our food supply."

Sodium aluminum phosphate is "hazardous"

Chemicals company Innophos sells sodium aluminum phosphate under the brand name Actif-8. The product's brand safety data sheet has classified sodium aluminum phosphate as a "hazardous substance or preparation" that can cause serious eye damage and skin and respiratory irritation.

The safety data sheet also warned that users must avoid breathing dust, fumes, gas, mist, vapors, or sodium aluminum phosphate spray and to wash "thoroughly after handling."

The Innophos safety data sheet also advised users to wear protective gloves and eye or face protection when handling sodium aluminum phosphate.

If inhaled, Innophos warned that sodium aluminum phosphate "may cause upper respiratory tract irritation." Additionally, ingesting large quantities of the toxic additive may cause negative side effects such as abdominal cramps, diarrhea, nausea and vomiting.

However, despite these warnings, Wolf explained that sodium aluminum phosphate is still often used to make various food products without safety precautions for consumers.

"People who handle this product have to suit up and ventilate and avoid eye and skin and lung irritation, yet it is also used to make food that children are eating, warned Wolf.

She also discussed a summary of peer-reviewed scientific literature on aluminum reproductive toxicity by Robert A. Yokel, published in the journal Critical Reviews in Toxicology. According to the review, aluminum exposure may cause "adverse reproductive outcomes in male and female mammals."

Yokel’s analysis also suggested that "male reproductive endpoints were significantly affected after exposure to lower levels of [aluminum] than females." Increased aluminum intake resulted in higher concentrations of the metal in the fetus, placenta and testes in both male and female mice and rats.

The proposed mechanism for aluminum’s reproductive toxicity was linked to "oxidative stress as the initiating event, followed by increased DNA damage, impaired spermatogenesis and reduced testosterone levels and sperm count."

Christopher Exley, a researcher on aluminum toxicity and the author of "Imagine You Are An Aluminum Atom: Discussions With Mr. Aluminum," praised Wolf’s efforts to bring the toxic effects of sodium aluminum phosphate to a wider audience.

Exley cautioned that humanity is now "in the [aluminum]" age and that it is becoming harder to avoid sodium aluminum phosphate exposure. He also warned that the additive "has a significant impact upon human health — including the male reproductive system."

Exley, who is a leading expert on aluminum toxicity, has studied the effects of aluminum exposure on human health with his team at Keele University in the United Kingdom. Exley and his research team have also looked into the additive's potential link to autism.

In a 2014 study published in the journal Reproductive Toxicology, Exley and his fellow researchers provided "unequivocal evidence of high concentrations of aluminum in human semen." The research team also warned about "concerning implications for spermatogenesis and sperm count."

In 2017, Exley published research that showed how two months of aluminum exposure at human dietary levels negatively affected spermatogenesis and sperm quality in rats.

Ingesting aluminum linked to "observed declines in masculinity"

According to Wolf, the studied effects of ingesting aluminum correspond to observed declines in masculinity, muscle mass and libido among younger men.

She also warned that some environmental factors, like aluminum exposure, could help explain increased rates of depression, disinterest in sex and weight gain among men. Wolf also warned that sodium aluminum phosphate may cause brain inflammation, dementia and Parkinson’s disease.

She also said that other potential sources of aluminum exposure include antacids, cookware, vaccines and geoengineering projects that "spray aluminum particles into the atmosphere."

Wolf was "horrified" to find proof of a "chemical war on men" that is targeting traditional masculinity, along with "the ability to strengthen a physical relationship" and in turn a family, or to fight in a "hot war."

Wolf also criticized the Food and Drug Administration’s oversight of food additives like sodium aluminum phosphate, particularly the agency’s "extraordinarily corrupt and negligent" handling of Pfizer’s Wuhan coronavirus (COVID-19) vaccine trials.

According to Wolf, the FDA has not recalled lead-contaminated cinnamon applesauce products, instead claiming that manufacturers and distributors must make sure that their products are not contaminated with harmful chemicals.

She advised consumers to have a more proactive approach to avoid aluminum-containing food additives. Wolf said that shoppers should always check ingredient labels and remove products with aluminum from their pantries.

Beets, berries and more: 6 Benefits of preserving food through freeze-drying

 When you're getting ready before SHTF, stocking up on healthy and long-lasting freeze-dried foods like berries and vegetables is an important part of your preparedness plan.

Detailed below are some of the benefits of freeze-dried food, such as a long shelf life and nutrient retention.  

Freeze-drying is a food preservation method that reduces the surrounding pressure to allow the frozen water in the food to sublimate directly from solid to gas.

This method removes up to 98 percent of the food's moisture content. The lack of water in the processed food makes it impossible for spoilage reactions to occur. It also greatly reduces weight and volume.

Freeze-dried ingredients are lighter and take up little space compared to canned goods, making them an ideal addition to your stockpile if storage space is an issue.  

The benefits of freeze-drying food

Freeze-dried foods are a great option for your survival stockpile.

When water is removed from fresh foods through freeze-drying, the resulting lightweight, compact foods may have an extended shelf life of up to 25 years. It's also easy to rehydrate freeze-dried foods because you only need to add water to return them to almost their original state.

Here are some of the benefits of stockpiling freeze-dried foods:

Nutrient retention

Freeze-drying better preserves nutrients compared to other food preservation methods like canning. 

This also means that stocking up on freeze-dried foods like acai berries and kale ensures that you have access to nutritious ingredients even after SHTF.

Taste

Most freeze-dried foods retain excellent flavor and texture qualities after rehydrating, making them a great addition to your emergency food stockpile.

Long shelf life

When packaged and stored properly freeze-dried foods can last up to several years, making them a great option for a prepper's food stockpile.

Lightweight

The removal of water makes freeze-dried food very lightweight and compact compared to traditional canned goods.

If you want to maximize shelf space in your pantry or stockroom, freeze-dried food is also easy to transport and store.

Variety

Kitchen staples like meats, vegetables and fruits can be freeze-dried. Versatile ingredients like freeze-dried blueberries or kale are great for adding diversity to your food supplies.

Customization

If you have a home freeze dryer, you can freeze-dry fresh foods that you grow or hunt. You can then use these ingredients to cook customized meals for your family.

Where to get quality freeze-dried products

The Health Ranger Store is committed to helping you find the best products for your survival stockpile. It offers a variety of nutritious, freeze-dried fruits and vegetables for your prepping and survival needs.

Health Ranger Select Freeze-Dried Organic Acai Powder is a dark purple powder that's full of beneficial antioxidants and healthy fats. It's made by freeze-drying organic acai berry puree to retain maximum nutrition.

Full of beneficial vitamins, minerals and antioxidants, Health Ranger Select Freeze-Dried Organic Whole Blueberries are the perfect health snack that you can enjoy all year round. The freeze-drying process preserves the taste, texture and nutrients of fresh blueberries better than other food preservation methods.

Groovy Bee® Organic Freeze-Dried Beet Juice Powder contains fresh, pure beets grown under strict organic standards by trusted suppliers. Because it is entirely water-soluble, our organic beet juice powder can easily be added to your favorite juices, shakes, smoothies and other beverages for a flavorful and nutritious upgrade.

The Health Ranger Store also wants you to enjoy the full nutritional benefits of fresh organic kale by bringing you clean Freeze-Dried Organic Chopped Kale in long-term storable #10 cans perfect for your survival stockpile.

Our premium chopped kale is full of various important nutrients and is carefully grown by trusted suppliers under strict organic standards. It also undergoes a freeze-drying process that preserves the original taste, texture and nutrients of our premium kale.

All Health Ranger Store freeze-dried products are vegan, non-GMO, non-China and are certified Kosher and organic. They also contain no gluten and are lab-tested for glyphosate, heavy metals and microbiology.

13 Foods Scientifically Proven To Lower Cholesterol

 Elevated cholesterol levels are a common concern for many, given their significant impact on heart health and increased risk of cardiovascular disease. And with over 80 million people in America having high cholesterol, it is no wonder why so many people are seeking out natural ways to reduce their levels, including knowing which foods lower cholesterol.

While many factors can impact cholesterol levels, with some being completely out of our control (like our genetics), our diet can have a profound impact on our cholesterol levels. Incorporating heart-healthy foods into your daily meals can play a pivotal role in lowering bad cholesterol (LDL) and raising good cholesterol (HDL), thus promoting overall heart health and reducing the risk of heart disease.

In this context, there are certain foods renowned for their cholesterol-lowering properties. These range from nutrient-rich fruits and vegetables to whole grains, lean proteins, and healthy fats.

This article will introduce you to 13 foods that are not only delicious and versatile but also shown to help manage cholesterol levels naturally. Along with including physical activity in your habits and taking any medication recommended by your doctor, incorporating these foods into your diet may be a crucial step toward achieving healthy cholesterol levels.

Pulses

Beans legumes and pulses
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Pulses, which include foods like lentils and chickpeas, are not only versatile and nutritious components of a healthy diet but also play a significant role in managing and supporting healthy cholesterol levels. Among many other reasons why pulses support healthy cholesterol, one main feature is their soluble fiber content. Soluble fiber plays a crucial role in cholesterol management by binding with cholesterol particles in the digestive system and removing them from the body before they can circulate in the blood.

Data published in Nutrients showed that swapping just 1 ounce of common protein foods (including meat, poultry, eggs, seafood, and soy products) with ¼ cup of pulses can lead to a decrease in cholesterol by more than 10%. Results also found that consuming ½ cup of pulses provides 10% more fiber, magnesium, copper, and potassium compared to 1 ounce of refined grains, such as white rice.

Leading health organizations, including the American Heart Association, advocate for incorporating more plant-based proteins( like pulses) to reduce the risk of heart disease, high blood pressure, and high cholesterol.

Mushrooms

pan roasted mushrooms onions
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Mushrooms, particularly known for their unique flavors and nutritional value, also play a significant role in managing cholesterol levels. They contain a blend of powerful compounds such as beta-glucans and chitin which contribute to lowering bad cholesterol (LDL) while potentially raising good cholesterol (HDL).

According to a meta-analysis published in the American Journal of Medicine, after evaluating seven prospective studies, results showed that eating mushrooms may have favorable effects on both HDL and LDL cholesterol levels.

Just like many of us celebrate Taco Tuesday, try celebrating Mushroom Monday can help you include more mushrooms in your diet every single week.

Macadamia nuts

macadamia nuts
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Macadamia nuts are recognized for their rich, buttery taste as well as for their role in promoting heart health. These nuts are packed with monounsaturated fats, similar to those found in olive oil, which are known for their cholesterol-lowering effects. They are also a good source of antioxidants, dietary fiber, and phytosterols, all of which contribute to overall heart health.

According to a randomized trial published in the Journal of Nutritional Science, daily consumption of macadamia nuts not only doesn't lead to weight gain, but it also appears to have cholesterol-lowering effects. 

Prunes

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Prunes are so much more than a remedy to help you go "number two." They are a source of fiber and many nutrients that may support heart health.

There is some research to link regular prune consumption to improvements in cholesterol levels among older adults. Specifically, in men over age 55, prune consumption has been linked to improved HDL levels and improved total cholesterol to HDL ratio. Among post-menopausal women, eating four to six prunes daily has been linked to improved HDL levels and decreased inflammatory markers (TNF-a). Prunes also contain soluble fiber, which has independently been shown to improve cholesterol.

Oats

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Oats are rich in beta-glucan, the powerful cholesterol-lowering agent also found in mushrooms. When consumed, beta-glucan forms a gel-like substance in the gut, binding to cholesterol-rich bile acids and preventing their absorption into the bloodstream. This process not only lowers levels of LDL (low-density lipoprotein) or "bad" cholesterol but also aids in overall digestive health. Including oats in your daily diet, therefore, can be a practical and natural way to manage cholesterol levels and reduce the risk of cardiovascular disease.

Studies have shown that, on average, oat consumption is associated with 5% and 7% reductions in total and LDL cholesterol levels, respectively.

Avocado

avocados, guacamole, toast
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A must for guacamole and fish tacos, avocados are a popular fruit that helps give your diet a boost of healthy fats when they are included in your meals. In a clinical trial, participants who ate an avocado a day, as part of a moderate-fat diet, had reduced total cholesterol and bad LDL-cholesterol and improved the ratio of total cholesterol to good HDL-cholesterol levels, compared to participants who did not consume avocado (low-fat or moderate-fat oils diets). While the conclusions from a single study cannot be generalized to larger, more diverse populations, the study supports the growing body of evidence demonstrating avocados as a heart-healthy fruit.

In a different clinical study, 45 overweight or obese adults added one avocado a day to their low-fat and moderate-fat oil diets. By adding the avocado, researchers noted increased blood antioxidant levels and decreased the oxidation of small, dense LDL-cholesterol levels. 

Garlic

garlic
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Garlic, with its little white cloves full of flavor, is not just a culinary treasure. Garlic has been traditionally celebrated for its health benefits, one of which is its potential to help lower cholesterol levels. Studies have indicated that garlic can modestly reduce cholesterol levels, which could be particularly beneficial for those aiming to manage their heart health. The active compounds in garlic, such as allicin, are thought to be responsible for these effects, providing a natural remedy for individuals looking to complement their heart-healthy lifestyle.

"According to a recent review, garlic has shown promise in reducing cholesterol levels," says Alyssa Simpson, RDN, CGN, CLT, owner of Nutrition Resolution in Phoenix, AZ. This is believed to be due to compounds in garlic that interfere with cholesterol production in the liver, particularly reducing LDL (bad) cholesterol.

Bamboo Shoots

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Incorporating bamboo shoots into one's diet can be an effective strategy for managing cholesterol levels. These shoots are not only low in calories but also rich in dietary fiber, a crucial component for cardiovascular health. The fiber in bamboo shoots may bind with cholesterol in the digestive system, aiding in its excretion and thus helping in lowering overall cholesterol levels in the body.

"Traditionally a very important ingredient in Asian cuisines, bamboo shoots can be found in ramen and stir-fry dishes," Qianzhi Jiang, PhD, RDN, LDN, Founder of The Nutrition Changer, explains. "A recent study showed significantly lower cholesterol levels in mice fed bamboo shoots and beneficial effects on the bacteria composition in their gut. This is promising to treat many conditions including high cholesterol and obesity, Jiang adds. While we need more data based on human subjects, this is exciting news in the cholesterol world.

Margarine with Plant Stanols

Woman's hands holding slice of white bread and knife. Opened plastic pack of light yellow margarine on pastel blue desk
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Margarine with plant stanols is a type of spread designed to help lower cholesterol levels, making it a heart-healthy alternative to traditional butter or margarine. Plant stanols are natural substances extracted from plants that can block the absorption of cholesterol in the digestive system, potentially reducing total and LDL cholesterol levels when consumed as part of a balanced diet.

According to data published in Nutrients, taking in between 1.5 to 3 grams per day may lower LDL cholesterol by 7.5% to 12%. 

Fatty Fish

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"Consuming omega-3 fatty acids from fatty fish like sardines and mackerel can have cholesterol-lowering properties due to the specific types of omega-3s they contain, namely EPA and DHA," Wan Na Chun, MPH, RD, CPT. Owner of One Pot Wellness based in Indianapolis, IN explains. "These fatty acids play a crucial role in reducing triglyceride levels in the bloodstream, which are a type of fat that can contribute to heart disease risk," she adds.

Omega-3 fatty acids have been shown to lower triglycerides by inhibiting the synthesis of very low-density lipoprotein (VLDL), a precursor to LDL cholesterol. Studies have demonstrated that regular consumption of fatty fish rich in omega-3s can lead to significant reductions in triglyceride levels, highlighting their beneficial impact on cholesterol profiles and overall cardiovascular health, she explains.

Barley

Pearled Barley
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Barley is a versatile cereal grain with a rich, nutlike flavor and an appealing chewy, pasta-like consistency when cooked. Recognized as one of the oldest grains, dating back to ancient civilizations, barley is used in a variety of dishes, ranging from bread and soups to stews and salads. It's a significant source of dietary fiber, vitamins, and minerals, particularly beneficial for heart health, digestion, and for maintaining a balanced diet.

"The beta-glucan in barley is a type of soluble fiber that targets LDL," Lori McCall, MS, RD, LDN, a freelance plant-based writer based in Western NC, explains.

A 2009 review in Annals of Family Medicine showed significant decreases in LDL, as well as triglycerides and total cholesterol, after just a few weeks of consuming barley.

Apples

Honeycrisp apples
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Apples are celebrated for their cholesterol-lowering abilities, primarily due to their high soluble fiber content. Soluble fiber interacts with the digestive process, binding with water and forming a gel-like substance that traps cholesterol and prevents its absorption in the bloodstream. Furthermore, apples contain polyphenols, which also play a role in promoting heart health by lowering blood pressure and reducing inflammation.

A study published in the American Journal of Clinical Nutrition showed that people who consumed two apples per day for eight weeks resulted in a reduction in LDL cholesterol.

Blueberries

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Blueberries are renowned as a food that lowers cholesterol levels, thanks to their high content of soluble fiber and antioxidants. The soluble fiber in blueberries helps reduce the amount of LDL cholesterol in the bloodstream. Furthermore, the potent antioxidants, particularly anthocyanins, which give blueberries their vibrant color, have been shown to prevent cholesterol from becoming oxidized and building up in the artery walls. This dual action makes blueberries an excellent dietary choice for promoting heart health and reducing cardiovascular risk.

2016 meta-analysis evaluating 22 studies showed that berries consumption significantly lowered the low-density lipoprotein (LDL)-cholesterol as well as other factors like Hemoglobin A1c (HbA1c).