diet tips

Eat This: Tahini Health Benefits

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Many of us continue to look for ways to improve our diet for our health. Inevitably, this means finding recipes that are good for us, and sticking to them. However, this can get boring for even the simplest palate. If you’re looking to mix up your diet, but keep eating healthy, then consider adding tahini to your cooking routine.

Tahini is made from sesame seeds that are hulled, toasted, and ground into butter. You can find it in North African, Greek, Iranian, Turkish, and Middle Eastern cuisines. While not all fad diets are created equal, the Mediterranean diet is rich in nutritious and delicious meals that are good for your health and body. Tahini is a major ingredient in dishes like hummus and baba ghanoush—a dip made from eggplants.

A serving of tahini is just two tablespoons. While small, those spoonfulls contain 178 calories, 16 grams of fat, 6 grams of carbohydrates, 3 grams of fiber, 5 grams of protein, and 0 grams of sugar. While 16 grams of fat may seem offputting, 14 of those grams are mono- and poly-unsaturated fats which are excellent for hearth and overall health.That petite serving also provides 30% of your daily thiamin needs, 24% of your magnesium, 22% of your phosphorus, 14% of your iron, and 12% of your daily-recommended calcium intake.

Sesame seeds also contain lignans sesamin and sesamol, which have shown to help lower cholesterol levels. In a study published in Nutrition Research, participants consumed 1.5 ounces of tahini a day and saw a 6.4 to 9.5 percent drop in their LDL cholesterol in only four weeks. The high magnesium content in tahini is also beneficial for healthy bones. Adequate magnesium intakes are associated with better bone density and help decrease a person’s risk for osteoporosis in postmenopausal women.

The best ways to eat tahini are indulging in hummus or baba ghanoush. Eat both with cut up veggies for a delicious and satisfying snack. Hummus and baba ghanoush are also excellent on sandwiches instead of traditional condiments like mayonnaise or mustard. You can also sneak tahini into salad dressings, soups, smoothies, or quinoa bowls for a seriously nutritious meal. If you’re looking for more ways to boost your diet, or have specific health concerns you’d like to address, contact your doctor at the Medical Alliance of Southern New Jersey today to find options that work for you.




Diet Tips: Low-Fat Diet May Be More Effective than Low-Carb

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If you’re one the millions of people who are trying to lose weight, a new study might have some helpful diet tips for your quest for weight loss. While diet experts seem to multiply daily, and their diet tips often contradict one another, a small but precise study published in Cell Metabolism may offer some insight. While any information can be helpful, it is important to recognize that each body is different, and while some diet tips may work well for one person, the same might not be true for someone else. Always strive to find a program or routine that works for you.

This particular study assessed the weight loss progress of nineteen obese adults who were confined to a metabolic ward for two, 2-week periods. Kevin Hall, a metabolism researcher at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that, “many people have strong beliefs about what matters for weight loss, yet some of the data these opinions are based upon are sometimes lacking. I wanted to rigorously test the theory that carbohydrate restriction is particularly effective for losing body fat since this idea has been influencing many people’s decisions about their diets.”

It is vital that dieters understand the fact simple fact that there are numerous difficulties researchers encounter when attempting to monitor how effective a particular diet is. Ensuring that participants stick to meal plans accurately and are truthful in self-reporting can be tricky. This latest study maximized its effectiveness by keeping all participants in a ward, and controlling their meals and records with unparalleled precision.

The participants were admitted to the metabolic ward on two separate occasions. During the first observation period, each participant’s diet contained a combination of carbohydrates and fats, along with other standard nutrients. Initially, 30% of baseline calories were cut by restricting the intake of carbohydrates while fat intake remained the same. During the second observation period, 30% of baseline calories were cut by restricting fat intake and leaving carbohydrate intake alone.

Participants’ body fat loss was calculated by measuring the difference between daily fat intake and net fat oxidation while participants were inside a metabolic chamber. At the conclusion of the study, Kevin hall found that while participants burned more fat when following the low-carb diet, more body fat was actually lost during the low-fat dietary period.

Hall explains that, “There is one set of beliefs that says all calories are exactly equal when it comes to body fat loss and there’s another that says carbohydrate calories are particularly fattening, so cutting those should lead to more fat loss. Our results showed that, actually, not all calories are created equal when it comes to body fat loss, but over the long term, it’s pretty close.” The mathematical model suggests that over a longer period, the body will act to reduce body fat differences between diets that contain equal amounts of calories, regardless of their carbohydrate-to-fat ratios.

Overall, the best diet tips are ones a person can stick to in the long run. For those currently trying to lose some unhealthy weight for a healthier life, limiting your fat intake could certainly jump start your overall weight loss goals. Whether you’re a long-term dieter who’s tried several options, or a newbie looking to make some positive lifestyle changes, contacting your doctor at the Medical Alliance of Southern New Jersey can be the first step in a rewarding health journey. Call our team today to get started on finding a program that works for you and your lifestyle.