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Why Is Sorghum One of My New Favorite Grains?

The AHA! Team — Wed, 10 Sep 2025 20:01:21 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Learn why sorghum is one of my favorite new grains. “Despite playing a significant role in Africa and Asia as a staple grain, sorghum has only recently emerged as a potential human food source in the developed world.” And it isn’t just a principal grain in many parts of the world, but it’s “critical in folk medicine” traditions, too. What might its health benefits be? There are some in vitro data from test tubes and petri dishes, as well as in vivo data, meaning “within the living” in laboratory animals, but only in the last decade have we started seeing human trials. In one study, participants were asked to eat sorghum pancakes or corn pancakes for supper every day for three weeks. Both groups saw significant, 20 to 30 percent drops in their cholesterol, but all participants were also “requested not to consume eggs and other cholesterol-boosting foodstuff,” so that may very well have played a role. Another study used biscuits. Those eating sorghum biscuits said they felt more satiated than when they ate wheat biscuits, but that “did not translate to differences in intake at the subsequent ad-libitum [all-you-can-eat] meal.” So, does it matter that they subjectively felt more satiated if that did not cause them to eat any less? Unsurprisingly, when put to the test, those eating sorghum versus wheat biscuits didn’t lose any weight, though the data are a bit mixed. A recent study concluded that “sorghum can be an important strategy for weight loss in humans.” However, those in the sorghum group didn’t actually lose more weight. They did eat hundreds more calories a day, though, and they still lost more body fat, as you can see below and at 1:41 in my video The Health Benefits of Sorghum. This may be because of their greater fiber consumption or intake of other goodies, like the resistant starch in sorghum. The vehicle the researchers used was an artificially flavored, colored, and sweetened powdered drink mixture of water, milk powder, and either sorghum or wheat flour. That may be good for a study since you can make a blinded control, but it leaves you wondering what would happen if you actually ate the whole food. The resistant starch is exciting, though. Most of the starch in sorghum is either slow-starch—that is, slowly digestible—or fully resistant to digestion in the small intestine, which offers a banquet bounty of prebiotics for our good gut flora down in our colon. Evidently, it isn’t the sorghum starch itself, but interactions with the proteins and other compounds that effectively act as starch blockers, inhibiting our starch-munching enzymes. Sorghum ends up with “the lowest starch digestibility” among grains, which is why, traditionally, it was considered to be an “inferior” grain—but inferior in the sense of not providing as many calories. (That’s a good thing in the age of epidemic obesity.) When study participants were given either a whole-wheat muffin (the control) or a sorghum muffin, with both containing the same amount of starch, researchers saw significantly higher blood sugars 45 minutes to two hours after subjects ate the wheat muffin, as shown below and at 2:58 in my video. They also saw a higher insulin spike, starting almost immediately after consuming the wheat muffin, as seen below, and at 3:03. Overall, after consumption of the sorghum muffin, researchers found a 25 percent lower blood sugar response, and the participants’ bodies had to release less than half the insulin to deal with it, as seen here and at 3:11 in my video. The same type of results were found with people with diabetes. Researchers saw a lower blood sugar spike with sorghum porridge compared to grits, and the participants’ bodies could deal with it with a fraction of the insulin. So, we need to educate people on how healthy sorghum is—and, some suggest, “develop products that are…healthy, convenient to use, and tasty.” No need! Sorghum is already healthy, convenient, and tasty just the way it is. I just press a single button on my electric pressure cooker with two parts water and one part sorghum, and it’s ready in 20 minutes. You can make a big batch and use it all week just like you would rice. Of course, there isn’t big money for the food industry when people eat the intact, whole grain. Instead, the industry is looking at sorghum for its “enormous potential for exploitation” in creating “functional foods and food additives.” (Did you know that adding sorghum to pork or turkey patties can decrease their “cardboardy ﬂavor”? Why eat sorghum when you can instead use it to make gluten-free beer?) It’s funny. When I wrote in How Not to Diet about taxpayer subsidies going to the sugar, corn syrup, oil, and livestock industries to subsidize cheap animal feed to help make Dollar Menu meat, I jokingly asked, “When was the last time you sat down to some sorghum?” Now that we know how good it is for us, maybe we should be taking advantage of the quarter billion dollars the United States is spending to prop up the sorghum industry and sit down to some sorghum after all. If you missed the previous video, check out Is Sorghum a Healthy Grain? My How Not to Diet Cookbook is full of delicious and healthful grain recipes. Check it out here. “Resistant starch”? Learn more about Resistant Starch and Colon Cancer and Getting Starch to Take the Path of Most Resistance. For more on the benefits of different grains, see related posts below. Key Takeaways Sorghum, widely used as a staple in Africa and Asia, is now being studied for its health benefits, with emerging human trials on its potential for cholesterol and blood sugar regulation. Studies show that sorghum may aid in lowering cholesterol and can increase feelings of satiety. However, this satiety hasn’t consistently led to reduced food intake. Sorghum’s resistant starch content results in lower blood sugar spikes and requires less insulin after consumption compared to other grains like wheat, making it promising for blood sugar management, especially in people with diabetes. Sorghum’s unique starch composition, largely resistant to digestion, offers prebiotic benefits for gut health and may act as a natural starch blocker. Despite sorghum’s potential health benefits as a whole grain, the food industry is more focused on its use in functional foods and additives. However, the grain can be easily prepared and enjoyed whole, offering a healthy, cost-effective option for any diet. To read the original article click here.

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V-12 Vegetable Blast Recipe

The AHA! Team — Fri, 22 Aug 2025 05:34:12 +0000

Recipe via Nutrition Facts – V-12 Vegetable Blast Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook Want more veggies, but not a fan of munching them all day? This is a great way to drink your vegetables! COURSE: Drinks DIFFICULTY: Easy SERVINGS: 1 Ingredients ▢ 2 cups spinach, kale, or other dark greens ▢ 1-2 plum tomatoes ▢ 1 rib celery coarsely chopped ▢ ½ red bell pepper quartered ▢ 1 tablespoon red onion chopped ▢ 1 garlic clove (optional) ▢ ½ jalapeño pepper seeded (optional) ▢ 2 teaspoons lemon juice ▢ 1 apple cored and quartered ▢ 2 teaspoons chlorella (optional) ▢ 1 ¼ inch fresh turmeric (or 1/4 tsp ground) ▢ ½ cup ice cubes Instructions Combine all the ingredients with 2 cups of water in a high-speed blender and blend until smooth. Transfer to large glasses and serve. To see a variation of this smoothie, check out the video: https://nutritionfacts.org/video/dr-greger-in-the-kitchen-my-new-favorite-beverage/ To read the original article click here.

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Is Sorghum a Healthy Grain?

The AHA! Team — Wed, 20 Aug 2025 05:11:56 +0000

Michael Greger M.D. FACLM via Nutrition Facts – How does sorghum compare with other grains in terms of protein, antioxidants, and micronutrients? And the benefits of red sorghum compared to black and white varieties? Sorghum is “the Forgotten Grain.” The United States is the top producer of sorghum, “but it is typically not used to produce food for American consumers.” Instead, it’s used mainly “to produce livestock feed, pet foods, household building materials…but it is a preferred grain for human diets in other parts of the world, such as Africa and Asia.” There, it’s been a staple and eaten for thousands of years, making it currently the fifth most popular grain grown after wheat, corn, rice, and barley, beating out oats and rye. Sorghum is gluten-free Because sorghum is gluten-free and “can be deﬁnitively considered safe for consumption by people with celiac disease,” we’re starting to see it “increasingly used” as actual human food in the United States, so I decided to look into just how healthy it might be. As you can see below and at 0:59 in my video Is Sorghum a Healthy Grain?, it is comparable to other grains when it comes to protein. Since when do we have to worry about getting enough protein, though? Fiber is what Americans are desperately deficient in, and sorghum does pull towards the front of the pack, as seen here and at 1:06 in my video. The micronutrient composition is relatively “unremarkable, relative to other cereal grains.” As shown below and at 1:15 in my video, you can see how it rates on minerals, for example. Where sorghum shines is its polyphenol content. Polyphenols are plant compounds and “their regular consumption has been associated with a reduced risk of a number of chronic diseases, including cancer, cardiovascular disease (CVD), and neurodegenerative disorders.” It’s also been shown to have “a protective effect…on all-cause mortality.” If you compare different grains, sorghum really does pull ahead, helping to explain why its antioxidant power is so much higher, as seen here and at 1:40 in my video. Now, sorghum gets its grainy butt kicked by fruits and vegetables, but when compared to other grains, a sorghum-based breakfast cereal, for example, might have about eight times the antioxidants than a whole wheat-based one. What we care about, though, isn’t antioxidant activity in a test tube, but antioxidant activity within our body. If you measure the antioxidant capacity of your blood after eating regular pasta, it goes up a little. If you replace 30 percent of the wheat flour with sorghum flour, it doesn’t go up much higher. But, if you eat 30 percent red sorghum flour pasta, the antioxidant capacity in your bloodstream shoots up about 15-fold, as seen below and at 2:22 in my video. Red sorghum? Yes. In fact, there are multiple types of sorghum—such as black sorghum, white sorghum, and red sorghum. Below and at 2:31 in my video is how they look in grain form (including yellow sorghum). Red sorghum and especially black sorghum have extremely high antioxidant activity, comparable to fruits and vegetables, as seen here and at 2:41. The problem is I can’t find any of the colored sorghum varieties. I can go online and buy red or black rice, purple, blue, or red popping corn, and purple or black barley, but red or black sorghum can be harder to find. White sorghum is widely available for about four dollars a pound, though. Does it have any “unique nutritional and health-promoting attributes”? It’s promoted as “An Underutilized Cereal Whole Grain with the Potential to Assist in the Prevention of Chronic Disease,” according to a study title, but what is the “effect of sorghum consumption on health outcomes”? Epidemiological study As you can see below and at 3:20 in my video, an epidemiological study in China found lower esophageal cancer mortality rates in areas where more millet and sorghum were eaten, compared to corn and wheat, but that may have been due more to avoiding fungal contamination of corn than from any benefit of sorghum itself. Though, it’s possible. “Oats are the only source of avenanthramides,” which give oats some unique health benefits. Similarly, sorghum, even white sorghum, contains unique pigments known as 3-deoxyanthocyanins, which are strong inducers of some of the detoxifying enzymes in our liver and can inhibit the growth of human cancer cells growing in a petri dish, compared to red cabbage, for instance, which just has regular anthocyanin pigments. White sorghum didn’t do much worse than red or black varieties, which have way more of the unique 3-deoxyanthocyanins, so it may just be a general sorghum effect. You don’t know until you put it to the test. Researchers found that sorghum suppresses tumor growth and metastasis in human breast cancer xenografts. What does that mean? They concluded that sorghum could be used as “an inexpensive natural cancer therapy, without any side effects. We strongly recommend the use of [sorghum] as an edible therapeutic agent as it possesses tumor suppression, migration inhibition, and anti-metastatic effects on breast cancer” for humans. However, xenograft means human breast cancer implanted in a mouse. Yes, the human tumors grew more slowly in the mice-fed sorghum extracts and blocked metastasis to the lung. Yes, sorghum did the same for human colon cancer that, again, was in mice, but that can’t necessarily be translated to how human cancers would grow in humans, since not only do these mice not have a human immune system, they hardly have any immune system at all. They’re bred without a thymus gland, which is where cancer-fighting immunity largely originates. I mean, how else could you keep the mouse’s immune system from rejecting the human tissue outright? But this immunosuppression makes these kinds of mouse models that much more artificial—and that much more difficult to extrapolate to humans. And that’s a lot of what we see in the sorghum literature—in vitro data from test tubes and petri dishes, and data from rats and mice. There has been “a critical missing piece of the puzzle” needed to link laboratory data to actual beneﬁts in humans. Missing, that is, until now. Thankfully, we now have human interventional studies, which we’ll explore next. Stay tuned for The Health Benefits of Sorghum. Should we all be seeking gluten-free grains? See related posts below. Key Takeaways Sorghum, especially red and black varieties, has high antioxidant levels, comparable to some fruits and vegetables, which may benefit chronic disease prevention. Sorghum contains 3-deoxyanthocyanins, unique pigments that may help inhibit cancer cell growth and enhance liver detoxifying enzymes, especially in red and black sorghum. Animal studies show sorghum extracts may slow tumor growth and prevent metastasis, though these findings need confirmation in human studies. Sorghum is gluten-free, making it a suitable grain for people with celiac disease, and its fiber content may aid overall digestive health. Despite its nutritional benefits, sorghum is mainly used for farm animal feed in the United States, though it is a dietary staple in parts of Africa and Asia. To read the original article click here.

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Protect Your Brain Health with These 4 Powerful Nutrients

The AHA! Team — Mon, 18 Aug 2025 05:23:26 +0000

Lori Alton via NaturalHealth365 – Perhaps you’ve heard people joke about having “senior moments,” those temporary lapses of memory that can leave you searching for a word — or a lost set of car keys. Perhaps you’ve even had a few yourself. Is this a sign of poor brain health? Unless they occur so frequently that they interfere with daily life, these little lapses are probably just a sign of normal age-related memory loss – and of the inevitable fact that your brain is getting smaller every year. Loss of brain mass can threaten cognition, memory, mood – even life itself Brain shrinkage, or loss of volume in the brain, is a normal part of aging. However, abnormally pronounced brain shrinkage puts you at risk for cognitive and movement disorders – and even stroke or premature death. Research shows that people with smaller brain volumes have a 96 percent increase in their risk of stroke – as well as a 58 percent increase in risk of death from all causes. Cardiovascular disease can be a major contributor to brain shrinkage. In one study, patients with coronary artery disease were found to have significantly smaller amounts of gray matter – with worse performances on cognitive tests. Diabetes, sleep disorders, stress, and obesity can all accelerate brain shrinkage as well. Lifestyle factors, such as a toxic diet, a lack of physical activity, smoking, and excessive drinking, can also speed the process. Neuroscientists say brain shrinkage can be slowed significantly with lifestyle changes. In addition to following a healthy diet and getting active, you can protect your brain by supplementing with the following four nutrients. Combine three different B-complex vitamins for brain health B-complex vitamins help to regulate homocysteine, an amino acid associated with heart disease. High levels of homocysteine cause brain shrinkage and dementia – especially when the body is deficient in B vitamins. Doctors say it’s important for aging people to maintain optimal B vitamin levels, especially those with high homocysteine levels. Three of the B-complex vitamins – vitamin B-12, vitamin B-9, and vitamin B-6 – are especially helpful in retaining brain volume. Vitamin B-12, or cobalamin, is found in fish, meat, and dairy. It is needed by the body to metabolize fatty acids, an important component of brain cells. People with B-12 deficiencies experience shrinkage at a rate that is 5 times faster than that of people with higher levels. Vitamin B-9, known as folate, occurs naturally in leafy vegetables, legumes, fruits, and organ meats such as beef liver. In one study, people with higher folate levels experienced slower rates of brain atrophy – as well as a longer period of time progressing from mild cognitive impairment to full-blown dementia. Vitamin B-6, or pyridoxine, is important in the production of neurotransmitters and the absorption of vitamin B-12. It occurs naturally in meat, fish, dairy, lentils, and brown rice. In a controlled trial published in the scientific journal PLoS One, adults over 70 with mild cognitive impairment were given 800 mcg of folate, 500 mcg of vitamin B-12, and 20 mg of vitamin B-6 daily for two years and experienced brain shrinkage at a rate of 30 percent slower than the control group. For participants with elevated homocysteine at the beginning of the study, results were even more dramatic — they slowed their brain shrinkage rate by 53 percent. Are high-fat diets bad for the brain? Healthy fats – such as the omega-3 fatty acids in fish oils and nut oils – are a major part of brain cell membranes, and optimal levels can play a key role in protecting your brain. Higher levels of the omega-3 components known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are associated with larger brain volumes. When DHA and EPA levels drop, age-related cognitive deficits worsen. Major depressive disorder and bipolar disorder are both associated with abnormal distributions in the brain of fatty acids. People with Alzheimer’s disease also show low levels of fatty acids. Omega-3s protect against over-excitation – a primary cause of age-related brain cell damage – while decreasing inflammation and protecting against damage from stress. Pomegranate juice sharpens memory and improves cognition Pomegranates are rich in anti-inflammatory, antioxidant, and neuroprotective plant-based compounds called polyphenols. This flavorful juice can help reduce overall fat content in obese people, help regulate blood sugar, and fight inflammation – “win/win” scenarios in the fight against brain shrinkage. And researchers have found that a mere 8 ounces of pomegranate juice a day can improve cognition and memory. Compound from grapes and berries may enlarge memory center Resveratrol is a phenol in red grapes, red wine, and darkly pigmented fruits such as blueberries. Studies showed that resveratrol increased volume in the hippocampus – the part of the brain associated with memory. It also helped protect against oxidative damage that leads to brain cell death and reduced injury to brain endothelial cells with high-fat diets. In a 2014 study published in the Journal of Neuroscience, adults who were overweight but otherwise healthy were given 200 mg of resveratrol daily for 26 weeks. Researchers found that resveratrol improved connections between the hippocampus and frontal sections of the brain and served to increase memory performance. They noted resveratrol’s potential as a novel strategy to maintain brain health during aging. As baby boomers round the corner into advanced age, avoiding loss of brain volume becomes a must for optimal health. Never underestimate the power of good (organic) nutrition and healthy lifestyle changes. Editor’s note: Discover the best ways to avoid and even REVERSE the signs of dementia, own the Alzheimer’s and Dementia Summit created by NaturalHealth365 Programs. Sources for this article include: NIH.gov Lifeextension.com NIH.gov NIH.gov To read the original article click here.

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Baked Onion Rings Recipe

The AHA! Team — Fri, 15 Aug 2025 05:48:12 +0000

Recipe via Nutrition Facts – Baked Onion Rings Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Age Cookbook Onion rings were a favorite of mine growing up, but I thankfully (and heartfully) gave up my taste for those greasy oily, deep-fried, fatty monstrosities. The onion rings in this recipe come out pretty close to perfection. Try them with Black Bean Burgers and the Ranch Dressing from the How Not to Die Cookbook. COURSE: Appetizer, Side Dish DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢ 1 large red onion cut into 1/2-inch-thick slices ▢ ⅔ cup oat flour ▢ ¼ cup chickpea flour ▢ 1 cup Almond Milk ▢ 1 teaspoon rice vinegar ▢ ⅓ cup cornmeal ▢ ¾ cup bread crumbs 100% whole-grain salt-free ▢ ⅓ cup nutritional yeast ▢ 2 tablespoons Savory Spice Blend ▢ 1 teaspoon smoked paprika Instructions Preheat the oven to 425F. Line a large baking sheet with a silicone mat or parchment paper and set aside. Separate the onion slices into rings. Transfer to a bowl and set aside. In a shallow bowl, combine the oat flour, chickpea flour, Almond Milk, and vinegar. Stir to blend well. In a separate shallow bowl, combine the cornmeal, bread crumbs, nutritional yeast, Savory Spice Blend, and paprika. Mix well. In a row, line up the bowls of onion rings, batter, breading mixture, and the prepared baking sheet. Dip an onion ring into the batter, coating it all over. Transfer the onion ring to the breading, tossing to coat. Use a clean, dry hand to sprinkle the breading onto the onion as needed. Place the coated onion ring on the baking sheet and repeat with the remaining ingredients, arranging the rings in a single layer. Use a second sheet if needed. You should have enough batter and breading for about 20 onion rings. Bake for 10 minutes, then remove from oven and carefully turn rings over. Bake for about 10 minutes longer, or until crisp and nicely browned. Serve hot. To read the original article click here.

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Ghee: Is It Better Than Butter?

The AHA! Team — Fri, 15 Aug 2025 05:09:52 +0000

Rachael Link, MS, RD via Dr. Axe – So what is ghee butter, and why should you add it to your pantry? Keep reading. With the surge in popularity of health trends like the ketogenic diet, healthy fats have garnered a lot of attention. Right alongside familiar favorites like olive oil and coconut oil is ghee, a type of fat made by heating butter — ideally grass-fed butter — to boost its natural nutrient profile and flavor. It is full of fat-soluble vitamins and healthy fatty acids, and ghee benefits can range from building stronger bones to enhancing weight loss. Used for thousands of years and a staple in Ayurvedic healing practices, ghee is one of the most powerful healing foods out there. So what is ghee butter, and why should you add it to your pantry? Keep reading. What Is Ghee? Ghee is similar to clarified butter, which is produced by heating butter to remove the milk solids and water. However, in comparing ghee vs. clarified butter, ghee is simmered longer to bring out the butter’s inherent nutty flavor and is left with a higher smoke point than butter, meaning that it can be heated to a higher temperature before it starts to smoke. Not only that, but ghee is rich in beneficial nutrients and contains several fatty acids that are important to health. Plus, there are numerous benefits of ghee, and some of its components have been shown to do everything from boost weight loss to improve digestion and relieve inflammation. Ghee has been used for thousands of years, quite literally. It’s truly an “ancient” health food and definitely not a fad. The first known use of butter was back in 2000 B.C. It became very popular in the cooler northern parts of India but didn’t survive well in the southern warmer regions. It’s believed that the southerners started to clarify butter in order to keep it from spoiling. Ghee quickly was integrated into the diet, into ceremonial practice and into Ayurvedic medicine. It’s believed to promote both mental purification and physical purification through its ability to cleanse and support wellness. Ghee benefits the body both inside and out and is actually used topically as well. Ghee benefits for skin include treating burns and rashes and moisturizing the skin and scalp. Much like coconut oil, it’s a multi-use fat that is healthy in many ways. Although ghee originates in India, it is also commonly found in South Asian and Middle Eastern cuisines and is used now around the world. Although fat was once vilified as unhealthy and disease-causing, we are now beginning to understand the importance of including healthy fats in your diet. Today, ghee is recognized not only for its intense flavor and versatility, but for the numerous health benefits associated with it. Nutrition Facts Ghee benefits come from the nutrition ghee provides. It’s high in fat and provides an extra dose of several fat-soluble vitamins, such as vitamin A, vitamin E and vitamin K. A one-tablespoon serving of ghee (about 14 grams) contains approximately: Calories: 123 Total Fat: 13.9 g Saturated Fat: 8.7 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 4 g Protein: 0.04 g Sodium: 0.3 mg (

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What Is Tallow & Is It Good for You? Separating Fact vs. Fiction

The AHA! Team — Mon, 11 Aug 2025 05:07:40 +0000

Jillian Levy, CHHC via NaturalHealth365 – Want to know a little-known fact about McDonald’s french fries? Before McDonald’s started using hydrogenated vegetable oils to fry its fries, the company used good, old-fashioned beef tallow. Many other fast food restaurants did, too, including Burger King, Wendy’s, Hardee’s, Arby’s, Dairy Queen, Popeyes and Bob’s Big Boy. For centuries, tallow (or beef fat) was considered a healthy and delicious fat for frying, baking and more. It was only once cheap, highly processed vegetable oils became widely available in the U.S. and elsewhere that tallow and similar animal fats (like schmaltz and lard) went out of fashion. Can you still eat tallow? Yes, and in moderation, some it can be a healthy fat to cook with, especially compared to margarine or processed shortening. Grass-fed beef fat can be a great source of oleic acid, conjugated linoleic acid (CLA) and other fatty acids that are thought to be good for increasing “good” cholesterol levels and supporting cognitive/brain health and a strong metabolism. What is tallow? Tallow is fat rendered from beef (or less often mutton), which is why it’s sometimes called beef lard. Like many other saturated fats, it’s solid at room temperature but melts into a liquid when heated. Tallow’s appearance and texture are described as being similar to butter’s, since it’s solid and a beige/white color when cooled. However, it has a drier, waxy texture and somewhat different taste than butter. Types Although most people refer to only beef fat as tallow, technically other animal fats can also be called by the same name. Some commercial types of tallow contain fat derived from multiple animals, including mutton, pigs and hogs. Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs. Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat. This fatty tissue around the kidneys stores many nutrients, especially when the cattle is grass-fed. Tallow can also sometimes be referred to as shortening, which is defined as any fat that is solid at room temperature and used in baking. Nutrition facts Tallow is a mostly saturated animal fat, although it contains some unsaturated fats too. The breakdown of fats in tallow is estimated to be 45 percent to 55 percent saturated fat, 40 percent to 50 percent monounsaturated fat and 3 percent to 7 percent polyunsaturated fat. According to the U.S. Department of Agriculture, one tablespoon of tallow has about: Calories: 115 Total Fat: 12.8 g Saturated Fat: 6.4 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 5.4 g 0 grams of carbs, protein, sugar or fiber In terms of nutrient content, the highest-quality beef tallow comes from grass-fed cattle, as opposed to those conventionally raised on feedlots and fed grains. Grass-fed cattle tend to store more omega-3s, CLA and other beneficial compounds in their bodies compared to cows that are fed less healthy diets. Tallow rendered from grass-fed cattle provides some of the following nutrients: Vitamins A, D, K, E and B12 Choline CLA Other fatty acids, including oleic acid, palmitoleic acid, stearic acid, linoleic acid and others Health benefits What are the benefits of tallow? Here are some of the reasons this fat has been used in cooking, baking and more for centuries. 1. Provides healthy fats, including cholesterol In the 1950s, researchers first began advocating for a lower-fat diet since animal fats were being linked to development of coronary heart disease. However, since this time we’ve come to understand that foods high in fat and cholesterol actually provide certain health benefits. As mentioned above, tallow provides both saturated and monounsaturated fats. It’s made up of about 40 percent to 50 percent monounsaturated fats, which are considered one of the most heart-healthy fats in our diets. This is the same type of fat found in olive oil. The type of saturated fat found in tallow is believed to have a mostly neutral effect on blood cholesterol levels, or the ability to raise “good” HDL cholesterol, meaning that consuming it in moderate amounts shouldn’t increase your risk for cardiovascular disease. Consuming saturated fat as part of a healthy diet has also been shown in some cases to have an inverse relationship with obesity-related type 2 diabetes. 2. May help support weight loss/management Tallow is rich in CLA, a fatty acid that studies have suggested can support a healthy metabolism and may lead to fat burning. Consuming animal fats can be especially helpful for weight loss if you follow a high-fat keto diet, which leads to ketosis to enhance fat-burning. 3. Can help you absorb essential vitamins You need fats in your diet to absorb fat-soluble vitamins, including vitamins A, D, E and K. These essential vitamins help support your immune system, skeletal system, heart, skin and more. 4. Has a high smoke point Compared to other cooking fats and oils, including olive oil and butter, tallow has a higher smoke point around 420 to 480 degrees Fahrenheit. Smoke point refers to the temperature at which an oil starts to burn, smoke and lose many of its nutritional benefits. Tallow can be used at high temperatures without causing its chemical composition to change. When cooking at high heat, such as roasting, frying and baking, use it over oils like canola, corn and even virgin olive oil, which are prone to oxidizing at high temperatures and can contribute to problems such as formation of free radicals. 5. Can help hydrate skin Why is tallow good for your skin? It’s rich in fatty acids that help form the lipids that keep skin protected and moisturized. These include palmitoleic acid, stearic acid and oleic acid (the same type of fat found in olive oil). Consuming fats can help support the skin, while some fats, including tallow, can also be applied topically to your skin. Some benefits of tallow for skin health include: Improving moisture and treating dryness Helping increase skin’s flexibility and ability to heal Supporting the protective barrier function of skin 6. Provides a stable energy source Tallow, rich in saturated fats, is metabolized slowly, providing a steady energy source. Saturated fats provide a slow-burning energy source beneficial for sustained mental and physical performance. Fats from animal sources have been shown to sustain energy levels without causing rapid blood sugar spikes, supporting physical and mental performance. 7. May aid hormone regulation The fatty acids in tallow are essential for hormone production. Saturated fats, like those in tallow, are precursors to steroid hormones such as cortisol and testosterone, which are vital for stress response, reproductive health and overall homeostasis. 8. Supports the immune system Tallow contains fat-soluble vitamins, including A, E and D, which are known to enhance immune function. These vitamins play a critical role in regulating immune responses and maintaining skin integrity, the first line of defense against pathogens. 9. Holds anti-inflammatory properties CLA found in animal fats like tallow has been documented to reduce systemic inflammation. Studies have revealed its role in mitigating inflammatory cytokines, contributing to overall anti-inflammatory effects. In addition, a balanced dietary fat profile has been associated with decreased markers of systemic inflammation. 10. Can boost brain health Tallow is a source of saturated fats and omega-3 fatty acids, which are crucial for maintaining brain structure and function. These fats support the myelin sheath surrounding neurons, enhancing cognitive performance and protecting against neurodegenerative conditions. The brain relies heavily on saturated fats and omega-3 fatty acids for structural integrity and function. These fats, abundant in tallow, have been linked to improved cognitive health and reduced risks of neuroinflammation. 11. May help balance blood sugar Fats, including those in tallow, slow carbohydrate absorption and reduce postprandial blood sugar spikes. This steady absorption rate can contribute to improved glycemic control, particularly in those with insulin resistance. 12. May benefit heart health Tallow contains a mix of saturated and monounsaturated fats, with about 45 percent to 55 percent being monounsaturated fats like oleic acid. Monounsaturated fats are generally considered beneficial for heart health, as they may help regulate blood sugar levels and support cardiovascular function. As noted above, some research has suggested that the specific saturated fats in tallow, such as stearic acid, may have a neutral impact on cholesterol levels. There is some indication that consuming tallow as part of a balanced diet may help improve cholesterol levels. One long-term study of men found that those on a diet low in saturated fats and cholesterol, and enriched in polyunsaturated fats, had fewer fatal atherosclerotic events compared to the control group. However, it’s important to note that this study did not specifically examine tallow. While some components of tallow may have potential benefits for heart health, the scientific evidence is not conclusive. The balanced composition of fats in tallow and its potential effects on cholesterol levels warrant further investigation. However, it’s important to note that individual responses to dietary fats can vary, and overall diet quality and lifestyle factors play crucial roles in heart health. As with any dietary change, it’s advisable to consult with a healthcare professional before significantly altering fat intake. How to use In terms of cooking, what is tallow good for? Because it has a high smoke point, it’s a good fat for frying, baking, sauteing and roasting. It can help give crusts, pastries, fried foods and baked goods a crumbly texture. Some popular uses for tallow include making: Donuts Fritters Pie crusts Flour tortillas Mexican recipes, like fried plantains and tamales Cookies Pound cake Biscuits Fried pork, chicken and other fried meats Lardo Fried vegetables, latkes and veggie fritters Where to buy tallow Look for organic tallow sourced from grass-fed cows at a local farmers market or health food store. You may also be able to find it at your local butcher shop. How to make tallow Purchase some grass-fed beef fat, such as from a butcher shop or farmers market. You may need to buy a big chunk before grinding or cutting it up and rendering it into liquid fat. Grind the fat, or cut it up into very small pieces (or ask the butcher to do this for you). Put the fat into a slow cooker on low or medium for several hours. You will hear crackling noises while it cooks. Once the noise stops and there are only liquid tallow and some crispy bits (called greaves or cracklings), it’s done. Try to turn the heat off as soon as the noise stops. Let it cool off for an hour, then strain it through a mesh strainer and store in a glass mason jar. If you keep it in an airtight container it doesn’t need to be refrigerated short term, however some people choose to refrigerate it if keeping it for a while. Tallow soap Traditionally, many soap bars were made with tallow, since it helps harden and lather soap while also supporting skin’s natural barrier. If you’re familiar with making soap at home using vegetable oils, you can try using tallow instead. To make homemade tallow soap, combine it with sodium hydroxide, water, jojoba or almond oil, along with essential oils, such as lavender, to improve the smell and soothing quality. Alternatives What can you use instead of tallow (besides lard)? Grass-fed butter is a good alternative and can be used in similar ways as tallow, since they contain mostly the same types of fats. Both are between 40 percent to 60 percent saturated fat. Some people may prefer the taste of butter, especially in baked goods. However, one advantage of tallow is that it’s dairy-free and tolerated by those with lactose intolerance/dairy allergies. Quality oils, such as coconut oil and avocado oil, can also be good alternatives that supply you with a mix of healthy fats. However, refined vegetable oils are not the best choice, since they are often rancid due to exposure to high heat and are very high in pro-inflammatory omega-6 fatty acids. What...

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Sip Your Way to Better Health: The Secret Drink that Could Transform Your Metabolism

The AHA! Team — Mon, 14 Jul 2025 05:56:45 +0000

Patrick Tims via NaturalHealth365 – Think your metabolism is just about the genes you inherited? New research suggests otherwise. Scientists at Washington State University recently published findings in Nutrients that challenge this common belief. Their study points to something interesting: elderberry juice might help rev up your metabolism. While it might sound surprising, this dark purple juice does more than just taste good – it seems to boost your metabolism and could even help you maintain a healthy body weight. The research behind the surprising benefits of elderberry juice This wasn’t just any quick study – researchers at Washington State University conducted a carefully controlled, 5-week crossover trial to understand what elderberry juice could do. The findings are particularly interesting because obesity affects over 70% of adults in the United States, and we’re always looking for natural ways to help. Here’s how they did it: They gathered 18 adults with higher BMIs (over 25 kg/m²) who were otherwise healthy and had them drink either elderberry juice or a matching placebo for a week, took a break, and then switched drinks. What makes this study solid is that they controlled participants’ diets (40% fat diet) for 4 days during each test period to ensure accurate comparisons. Each participant drank about 12 ounces (177.5 grams) of elderberry juice daily, which delivered about 720 mg of beneficial compounds called cyanidin-3-glucoside equivalents. How elderberry juice improves your metabolism The study revealed some fascinating changes in participants’ bodies. At the most basic level, the juice shifted their gut bacteria, increasing helpful bacteria like Bifidobacterium and Faecalibacterium while reducing less beneficial types. This matters because gut bacteria are crucial in how the body processes nutrients. Most notably, the elderberry juice improved how participants’ bodies handled sugar and fat. When testing blood sugar levels after meals, researchers saw significant improvements in glucose control. Participants’ insulin levels dropped by nearly 10%, suggesting their bodies were becoming more efficient at processing sugar. Perhaps most impressively, the juice enhanced participants’ ability to burn fat – a process called fat oxidation after meals and during exercise. The data showed a remarkable 27% increase in fat burning among those drinking elderberry juice. Tips to implement elderberry juice into your daily meals While elderberry juice, native to Europe, might not be available at your local store, you can likely find it at a nearby health food store. You can also purchase it online. Many enjoy elderberry juice “straight” in a glass or mixed with water, seltzer, or tonic. It also works well blended into smoothies for a metabolic boost. Sources for this article include: MDPI.com Medicalxpress.com To read the original article click here.

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Shocking Ingredient in Plant-Based Foods

The AHA! Team — Wed, 09 Jul 2025 05:05:42 +0000

Al Sears, MD, CNS – Big Agra, mainstream medicine, and the media have all declared war on traditional protein-rich foods. I remember staying at my grandparents’ farm when I was growing up. I’d wake up to the smell of steak and eggs and race down the stairs to be the first at the table. Your grandparents most likely ate this way, too. But today, it’s a different story. Big Agra, mainstream medicine, and the media have all declared war on traditional protein-rich foods. As a result, you’ve been forced onto a radical, unhealthy, inflammatory, disease-producing diet without your consent. Then in 2016, the war on traditional foods took a drastic new turn. The vegan lifestyle was once again all the rage. Demand for plant-based meat and egg products soared with foods like the Impossible Burger, Beyond Burger, and Quorn “chicken” nuggets. These fake foods began to appear on supermarket shelves and restaurant menus everywhere. Big Agra wanted you to believe these “meat alternatives” were healthier than what nature provides. But they’re not. Clever marketing campaigns wanted you to believe that these meat mockeries taste just like the real thing. But they don’t. And the public knows it. Demand for these fake foods has plummeted. So what are the manufacturers of these knockoff products doing now? They’re adding animal fat back into them to get them to taste more like the real thing! I’ve been warning my patients to avoid meat alternatives for almost a decade. By definition, plant-based “egg and meat products” are processed, unnatural fake foods. They’re made from more than 50 ingredients that are decidedly unrelated to the animals they mimic. Most plant-based products also contain soy and seitan, which gives them their “authentic” texture. Despite the media and marketing hype around soy being a source of good health, the GMO frankenfood is one of the worst plant foods you can possibly consume. Soy is loaded with estrogen mimickers that cause erectile dysfunction, “man boobs,” loss of bone and muscle mass, and at least half a dozen different types of cancer. Soy also impairs insulin secretion and might actually cause diabetes. And new studies reveal that it may even be connected to dementia and mental illness.1,2 Meanwhile, seitan – also known as “wheat meat” – is a starchy, grain-based concoction made from gluten and is highly processed. And as you know, I’ve been recommending that you avoid grain-based foods for more than 30 years. If you followed a grain-based diet like the USDA recommends you’d be diseased, overweight, and prematurely old in no time at all. Unhealthy Ingredients Hiding in These Fake Foods These products, despite clever marketing, are anything but good for you. Soy and seitan, while horrible for your health, are at least real foods. The other ingredients hiding in your veggie burger are anything but… To get these ultra-processed meat alternatives to look and taste like real meat means they have a whole lot of chemical additives. Here’s a small example of what’s hiding in your plant “burger:” Tertiary butylhydroquinone. This synthetic preservative is linked to cancer, vision loss, liver enlargement, and convulsions in lab animals. Research suggests that in humans it damages the immune system, leaving you vulnerable to disease.3 Propylene glycol. This water-absorbing synthetic substance is often used in the cosmetic industry. But it’s also an ingredient in e-cigarettes and antifreeze. Magnesium carbonate. Used as a food additive to prevent caking and retain color, magnesium carbonate is also used in flooring, fireproofing, and fire-extinguishing compounds. Too much causes a laxative effect. Makers of meat alternatives point to studies that declare these compounds are safe. But here’s what they fail to mention… Independent research has discovered the “studies” have been funded or commissioned by the very same companies that manufacture these fake foods. Of course, you’ll never hear from the FDA or the mainstream media that meat alternatives are an unhealthy choice. They’re still pushing the big lie that cholesterol is bad for your heart and your health. As a regular reader, you know I consider the war on cholesterol one of the greatest health food cons of all time. Despite misinformation repeated endlessly by mainstream doctors, the media, and Big Agra, trying to remove animal fats and cholesterol from your diet is a bad idea. A meat-based diet is what made us the humans we are today. It’s grains, carbohydrates, and processed foods that cause excessive weight gain, inflammation, and chronic disease – not dietary fat. Bring Back Real Beef I consider grass-fed meat to be perhaps the healthiest food you can eat. Compared to grain-fed animals, products from grass-fed animals have 10 times more omega-3 fats, more vitamins B, E, D, and K2, more CoQ10 and zinc, and more antioxidants like glutathione and superoxide dismutase (SOD).4 But don’t be fooled by Big Food fakes. To make sure you’re getting the real deal, here’s what to look for: 1. Search For These Keywords When Shopping. Next time you’re shopping, keep an eye out for key terms that show your food isn’t coming from Big Agra farm. “Grass-fed and grass-finished” ensures animals ate a natural diet their whole lives and were never “fattened up” with grain. “Organic” signifies avoidance of synthetic pesticides and fertilizers. “Biodynamic” farming goes even further, treating farms as closed, self-nourishing systems. 2. Order Your Food Online. For a list of farms that only raise grass-fed and finished meat, check out these two websites: American Grassfed, Eat Wild, and A Greener World. To order online, I suggest these sites: ✓ US Wellness Meats. I know the owner John Woods and I trust his products. ✓ Polyface Farms. The food from my friend Joel Salatin’s farm isn’t just healthier, it tastes a heck of a lot better. ✓ Okeechobee Farms. This farm is not too far from my clinic. They make and deliver the homemade bone broth I offer all my patients. 3. Look for third-party certification. Groups like AGA, A Greener World, or the Global Animal Partnership offer certification labels you can check to verify it is real grass-fed beef. To Your Good Health, Al Sears, MD, CNS References: Lavigne C, et al. “Cod and soy proteins compared with casein improve glucose tolerance and insulin sensitivity in rats.” Am J Physiol Endocrinol Metab. 2000;278(3):E491-E500. Svensson T, et al. “Midlife Intakes of the Isoflavone Genistein and Soy and the Risk of Late-life Cognitive Impairment: The JPHC Saku Mental Health Study.” J Epidemiol. 2023;33(7):342-349. Naidenko OV, et al. “Investigating Molecular Mechanisms of Immunotoxicity and the Utility of ToxCast for Immunotoxicity Screening of Chemicals Added to Food.” Int J Environ Res Public Health. 2021;18(7):3332. Published 2021 Mar 24. Nogoy KMC, et al. “Fatty Acid Composition of Grain- and Grass-Fed Beef and Their Nutritional Value and Health Implication.” Food Sci Anim Resour. 2022;42(1):18-33. To read the original article click here.

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