Besides improving your heart health, consuming flax seeds can also cause changes in the gut microbiota, boost metabolic health as well as protect against diet-induced obesity, finds a study.
Flax seed is a fibre-rich plant that has been shown to improve cholesterol levels and inflammation in the colon. However, there is little research on how flax seed fibre affects gut microbiota.
In the study, conducted on mice, those that received flax seed supplements were more physically active and had less weight gain than those on other high-fat diet groups.
They also had better glucose control and levels of beneficial fatty acids.
The breakdown of dietary fibre in the gut — a process called fermentation — can produce favourable changes in the digestive system.
It can increase beneficial fatty acids, which may reduce the production of adipose tissue in the body and improve immune function, explained the researchers, in the study published in the American Journal of Physiology: Endocrinology and Metabolism.
“Our data suggest that flax seed fibre supplementation affects host metabolism by increasing energy expenditure and reducing obesity as well as by improving glucose tolerance,” said Fredrik Backhed from the University of Gothenburg in Sweden.
For the study, the team studied mice assigned to four different diets for 12 weeks.
The high-fat group had fewer bacteria associated with improved metabolic health, lower levels of beneficial fatty acids and more of a bacterium linked to obesity when compared to the other groups.
Bacteria levels in both the cellulose and flax seed groups returned to healthier levels when compared to the high-fat group.
The team also found evidence that the bacteria present ferment fibres from the thick, glue-like layer of the flax seed shell.
The bacteria that perform fermentation then produce more beneficial fatty acids.
“Future research should be directed to understand relative contribution of the different microbes and delineate underlying mechanisms for how flax seed fibres affect host metabolism,” the researchers noted.
Other health benefits of flax seeds:
Flax seeds are a rich source of omega-3 fatty acids
The seed contains a group of nutrients which is called lignans. These nutrients have powerful antioxidant and estrogen properties
The seeds help in lowering the cholesterol which makes it a heart-friendly food
Due to insoluble fiber content flax seeds help in managing diabetes
Since these seeds are rich in fiber, it helps in weight loss and even improving the bowel movement
Flax seeds help in lowering high blood pressure
Flax seeds also contain high amounts of protein
6 Protein-Rich Foods You Should Eat After A Workout
What you eat before and after a workout can affect your health, weight loss goals and how you respond to exercise. The right kind of nutrition is important for regular progress and achieve your desired goals on time. However, it is a common tendency to put more attention to what you eat before your workout than what you eat after a workout. In this article, we talk about the right kind of proteins which you must eat after a workout.
Why is it important to eat right after a workout?
On exercising, muscles use glycogen stories for fuel. This makes muscles being slightly deprived of glycogen. Healthline mentions that some proteins in muscles also get broken down. The body tries to rebuild its oxygen stores and eating the right nutrients can help you do this faster. For good recovery, the right kind of nutrition can improve your recovery as well.
Proteins to eat after a workout
Exercising results in breakdown of muscle protein. The rate at which this happens depends on the intensity of your exercise. Consuming proteins after a workout can give your body amino acids for repairing rebuilding the lost proteins.
Whole eggs can be a good post-workout snack. Packed with protein, eggs while provide you with the right kind of nutrition and will improve your muscle building. People trying to lose weight can also eat eggs after working out.
2. Sweet potato:
While rich in carbs, sweet potato also contains protein. Consuming carb-rich food can refuel you after a session of intense workout.
3. Cottage cheese:
For times you feel too tired to prepare an entire post-workout meal, you can simply slice some cottage cheese into cubes, sprinkle some salt and black pepper on it and eat it raw. Cottage cheese contains good amount of protein that can help you recover after your workout.
Fibre and protein content in quinoa make it an ideal post-workout meal. What’s more is that quinoa is gluten-free and can help people on a weight loss diet as well.
Chicken is lean protein that can help you feel energised after a workout. Protein from chicken can help you build muscle mass.
6. Fatty fish like salmon and tuna:
Along with being rich in omega 3 fatty acids, fatty fish like salmon and tuna are also rich sources of protein. Omega 3 fatty acids in fatty fish are good for heart health. Fatty fish is low in carbs and can thus be included in weight loss diet as well.
Want To Get Rid Of Bloating, Stomach Cramps Once And For All? Cut Down These Foods From Your Diet
Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say.
The study, conducted by researchers from the Anglia Ruskin University in Britain, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person’s perceived ability to exercise.
FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, breads and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).
“We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners,” said Justin Roberts, Principal Lecturer at the varsity.
For the study, the researchers involved a group of healthy recreational exercisers. Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.
The findings, published in the Journal of the International Society of Sports Nutrition, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.
In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.
However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, Roberts suggested.
How black coffee can reduce your risk of type 2 diabetes
The rate at which type 2 diabetes is increasing around the world is really high. It is important to understand what measures can prevent the disease and also which of them can increase your risk of developing it.
Coffee is a very common beverage all around the world, especially in countries that have very cold climatic conditions, timesnownews.com reported.
When the beverage is a staple in so many households, it is important to understand its effect on diabetes — risk and treatment.
Does diabetes reduce the risk of developing type 2 diabetes? Does it help in reversing it? Read on to answer all your questions.
A cup of black coffee every day can reduce your risk of developing diabetes
According to a study published by the American Diabetes Association, people who drink coffee have a lower level of blood sugar.
Another study found that the risk of developing diabetes decreased by nine percent in people who drank one cup of coffee every day. One more study that specifically studied women of postmenopausal women found that women who drank six cups of coffee every day had a 22 percent lower risk of diabetes. There happen to be various studies that second this notion, therefore it may be safe to believe that coffee can reduce the risk of developing type 2 diabetes.
How to drink coffee to reduce the risk of type 2 diabetes?
Here is how you should drink your coffee to reduce your risk of developing type 2 diabetes-
? Regular coffee is better to reduce risk than decaffeinated coffee.
? Prefer to not use sweeteners like sugar.
? Avoid drinking coffee with any dairy products like milk or cream.
? Remember coffee has benefits for diabetes only when consumed in its purest form.
? Artificially sweetened coffee may lead to weight gain and increase your risk of diabetes.
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