FOOD

Truth About 8 Controversial Foods And Drinks

Published

12 months ago

January 27, 2024

Truth About 8 Controversial Foods And Drinks | Fab.ng

Do you know what you should eat? Everyone has strong opinions about what foods to avoid. These foods can lead to weight gain and heart health issues and are not compatible with certain diets. However, consumers frequently base their nutrition knowledge on web items that have not been thoroughly reviewed for accuracy.

Furthermore, the way some research is discussed can lead to some inaccurate or premature conclusions. For example, when nutrition studies focus on a specific food, vitamin, or phytochemical inside a food, they may not always relate directly to real life, where other factors such as socioeconomic position, exercise, and overall dietary pattern all have an impact on your health.

Finally, the value of study results is determined by the research model, the number of people studied (and whether or not humans were engaged), and other aspects.

Overall, several “controversial” foods are anything but, as long as they are included in a healthy diet.

Here’s a deeper look at 8 of these foods:

1. Dried fruit is okay if it’s unsweetened and eaten in moderation

Dried cranberries, raisins, apricots, and mangoes taste great, but are they actually healthy? Dried fruit provides a concentrated source of energy due to its natural sugar content, in addition to being very nutritious and antioxidant-rich. You may feel less full and consume more because it’s smaller in volume than fresh fruit.

Dried fruit contains approximately four times as many calories as fresh fruit. For example, a ¼-cup portion of raisins contains 120 calories, whereas a ¼ cup of grapes has 26 calories. When buying dried fruit, search for versions with no added sugar; dried fruit is sweet enough naturally.

2. If you feel good drinking it, cow’s milk is a go

Dairy has been stigmatised, and while plant-based substitutes might be beneficial, others may struggle to give up their cow’s milk-enriched latte. So, is cow’s milk healthy or unhealthy? If you enjoy it and don’t have an allergy, there’s no compelling reason to give it up, even if it’s not a must-have portion of your diet. Cow’s milk contains protein and supports bone and tooth health.

One typical criticism about cow’s milk is that it causes inflammation in the body. Unless you are allergic to cow’s milk, it typically has an anti-inflammatory impact.

A cup of low-fat milk has 300 mg of calcium (30% DV) and 8 g of protein. Both fortified plant-based milk and cow’s milk can be beneficial to your diet. Select the one that you prefer.

3. Nuts won’t make you fat with proper portion control

Nuts, including almonds, pistachios, cashews, and macadamias, are often misinterpreted. If you’re avoiding nuts because they contain fat (and so have more calories), keep in mind that most of it is beneficial unsaturated fat.

Those who consume nuts are likely to be leaner than those who do not. Nuts can help with weight loss or prevent weight gain.

Stick to one serving (a tiny handful) for a balanced amount of fat without going overboard. Examples: 23 almonds, 49 pistachios, 14 walnuts, and 11 macadamias.

4. A small cup of orange juice can be a healthy breakfast sidekick

Orange juice contains no added sugar and is naturally derived from the fruit itself. It is nutrient-dense, containing potassium, vitamin C, and folate, and—when fortified—vitamin D and calcium as well.

One study indicated that patients with high blood pressure who drank around two 8-ounce (oz) cups of orange juice per day reduced their systolic blood pressure and homocysteine levels (a biomarker for heart disease) after 12 weeks compared to a control group. Researchers believe this is related to the flavonoid hesperidin, which is found in oranges.

Keep in mind that whole fruit usually outperforms juice in terms of nutrition. Whole fruit retains the satiating, gut-friendly fibre that juice does not.

5. With a whole-grain option, cereal is still an acceptable part of breakfast

A multicoloured, sugar-covered cereal differs from a whole-grain cereal. Whole-grain cereals that are high in fibre and have little to no added sugar can be an affordable, nutrient-rich way to start your day.

These cereals are especially useful for helping you get the fibre you need each day. Men need at least 38 g, and women need 25 g or more.

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To make the dish more complete, add a protein source like non- or low-fat yoghurt, or drink the milk at the bottom. Add seeds, fresh fruit, or frozen berries to boost nutrition and fibre.

6. Eggs are healthy and offer a suite of nutrients

The discussion about eggs is ongoing, although they can still be consumed if desired. Dietary saturated fat, not cholesterol, is the main cause of elevated blood cholesterol levels.

Eggs pack in more than 13 essential nutrients and several hard-to-obtain nutrients like vitamins D and A, lutein and zeaxanthin, and choline. Eating one whole egg each day, or seven per week, is good.

7. Red meat is okay on occasion; just try to keep saturated fat in check

Consuming red meat (beef, hog, and lamb) increases the risk of colon cancer. This could be because red meat alters your gut microbiota, which promotes cancer-causing inflammation. It can contain high levels of saturated fat, which raises the risk of heart disease.

Meat (particularly red meat) can be a good source of minerals, especially protein, iron, zinc, and vitamin B12. However, consuming meat is not necessary for a healthy diet.

8. Red wine may have some pros, but it has cons too

Red wine is often praised for its health benefits due to resveratrol, a heart-healthy polyphenol. However, you should consider both the advantages and disadvantages of red wine.

Consuming one drink daily increases the risk of breast, oesophagal, and oral cancer. There’s no need to start drinking if you don’t already, and it’s worth noting that beneficial plant compounds are present in nonalcoholic foods like berries, 100 percent fruit juice, and vegetables, as highlighted by Brooking.

Check out more articles on food here.

Related Topics:Drinks Featured food Foods Truth Foods

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FOOD

4 Tips For A Stress-Free Cooking Experience This Christmas

Published

1 month ago

December 22, 2024

Adaeze Okechi

4 Tips For Stress-Free Cooking Experience This Christmas | fab.ng

The Christmas season is a time for joy, family, and delicious meals. However, cooking can often feel overwhelming, especially with the holiday hustle. With the right approach, cooking Christmas meals can be a stress-free experience.

Here are four practical tips for a stress-free cooking experience this Christmas.

1. Plan Ahead for Every Detail

Preparation is the key to success in the kitchen. Start by creating a detailed menu. Write down the dishes you want to make, the ingredients you need, and the estimated time for each recipe. This planning ensures you stay organised.

Invest time in grocery shopping early. Stores can be crowded closer to Christmas, so getting what you need in advance helps avoid the rush.

Batch-process tasks like peeling vegetables or marinating meat a day or two before. Following these tips for stress-free cooking keeps last-minute chaos at bay.

2. Simplify Your Menu

Christmas meals don’t need to be extravagant to be memorable. Focus on a few key dishes that everyone loves rather than a spread that leaves you exhausted. Choose recipes that are easy to prepare and don’t require constant attention.

For desserts, consider make-ahead options like pies or cookies. These can be prepared in advance, allowing you to spend more time with your guests. Simplifying your menu is one of the best tips for stress-free cooking this Christmas.

3. Use Time-Saving Tools and Techniques

Modern kitchen gadgets are lifesavers during Christmas. Slow cookers, food processors, and stand mixers can help speed up the process while reducing effort.

For large meals, use your oven efficiently. Bake multiple dishes at once if they require the same temperature. Pre-chop ingredients or buy pre-cut options to save valuable time.

Embrace these tips for stress-free cooking to make your holiday meal prep smoother and faster.

4. Delegate and Involve Others

You don’t have to do everything yourself. Share the workload with family or friends. Assign simple tasks like setting the table, washing vegetables, or stirring sauces to others.

If guests offer to bring a dish, accept their help. Potluck-style dinners reduce your cooking burden while adding variety to the table.

Delegating responsibilities is among the most effective tips for stress-free cooking, ensuring you enjoy the process too.

Cooking for Christmas doesn’t have to be a source of stress. By planning ahead, simplifying your menu, using time-saving techniques, and involving others, you can create a joyful and memorable meal.

These four tips for stress-free cooking will not only lighten your load but also let you focus on the true spirit of the season: togetherness and gratitude.

Keep these strategies in mind as you prepare your holiday feast. Merry Christmas and happy cooking!

For more reads, visit here.

FOOD

3 Delicious Recipes For Making Akidi (Black Beans)

Published

1 month ago

December 8, 2024

Adaeze Okechi

3 Delicious Recipes for Making Akidi (Black Beans) | fab.ng

Akidi (black beans) recipes are a cornerstone of Enugu State’s culinary heritage, enjoyed widely across Nigeria and Africa. This versatile legume, rich in protein, fibre, and essential vitamins, makes it a nutritious staple in many homes.

Originating from Enugu, akidi holds a special place in traditional dishes, offering robust flavour and health benefits.

If you’re looking to expand your cooking repertoire, these three delicious akidi (black beans) recipes will elevate your meals.

Whether you’re an experienced chef or a kitchen novice, each akidi (black beans) recipe provides a unique taste experience.

Embrace the richness of Enugu’s culture and impress your family with these flavourful and nutritious dishes featuring the beloved black beans.

Recipe 1: Classic Akidi Soup

Ingredients:

1 cup dried black beans (akidi)
1 large onion, chopped
2 scotch bonnet peppers, chopped
2 tablespoons palm oil
1 teaspoon dried crayfish
1 teaspoon salt
1/2 teaspoon black pepper
1 stock cube
Water

Instructions:

Soak the beans: Rinse the black beans and soak them in water overnight.
Cook the beans: Drain the soaked beans and add them to a pot with fresh water. Bring to a boil, then reduce heat and simmer until the beans are tender.
Sauté the aromatics: Heat the palm oil in a separate pot. Add the chopped onion and scotch bonnet peppers, and sauté until fragrant.
Combine the ingredients: Add the sautéed ingredients to the pot of cooked beans. Stir in the dried crayfish, salt, black pepper, and stock cube.
Simmer and serve: Simmer the soup for an additional 10-15 minutes, or until the flavours are well combined. Serve hot.

Recipe 2: Akidi with Spinach and Plantain

Ingredients:

1 cup cooked black beans (akidi)
1 bunch spinach, chopped
2 ripe plantains, sliced
1 onion, chopped
2 cloves garlic, minced
1 teaspoon ginger, grated
1 teaspoon curry powder
1/2 teaspoon turmeric powder
Salt to taste
Vegetable oil

Instructions:

Heat the vegetable oil in a pot. Add the onion, garlic, and ginger, and sauté until fragrant.
Add the spinach: Add the chopped spinach to the pot and stir until wilted.
Combine the ingredients: Add the cooked black beans, curry powder, and turmeric powder to the pot. Stir to combine.
Fry the plantains: In a separate pan, fry the plantain slices until golden brown.
Serve: Serve the akidi and spinach mixture with the fried plantains.

Recipe 3: Akidi with Smoked Fish and Vegetables

Ingredients:

1 cup cooked black beans (akidi)
1 smoked fish, crumbled
1 large onion, chopped
2 carrots, diced
1 green bell pepper, diced
1 teaspoon thyme
1/2 teaspoon black pepper
Salt to taste
Vegetable oil

Instructions:

Heat the vegetable oil in a pot. Add the onion, carrots, and bell pepper, and sauté until softened.
Add the beans and smoked fish: Add the cooked black beans and crumbled smoked fish to the pot. Stir to combine.
Season and simmer: Season with thyme, black pepper, and salt. Simmer for 10-15 minutes, or until the flavours are well-combined.
Serve: Serve the akidi with smoked fish and vegetables hot with rice, yam, or bread.

These three akidi (black beans) recipes are just a starting point. Feel free to experiment with different ingredients and flavours to create your own unique dishes.

Remember, the key to a delicious akidi dish is to use high-quality ingredients and to cook slowly to allow the flavours to develop.

Whether you’re a seasoned cook or a novice in the kitchen, these akidi (black beans) recipes are a great way to enjoy this nutritious and flavourful legume.

For more articles on food recipes, visit here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

2 months ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.