Wheat free, whole wheat and your health

by | | Curated Content

July 17th 2023
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Wheat free does not mean gluten free and it is important with all the food sensitivities these days to know the difference. It is important to eat a well-balanced healthy diet if you want to be healthy. Due to today’s fast lifestyles many people tend to opt for easy options when it comes to meals. These meals, unfortunately tend to consist of low-quality, factory farmed meats and plant based manufactured foods that are really bad for you. They are over processed with added vitamins and minerals. It just doesn’t work.

Wheat, enriched and fortified processed foods

Processed foods made with white flour, cereal, pasta and white bread are some popular foods that people turn to. They contain gluten and wheat and are frequently enriched and fortified. However, the nutrients were removed. They then add synthetic nutrients back in. Fortified foods contain other nutrients which were not originally in the food. This is to make the food appear more nutritious.

The problem with this food is that they contain cheap vitamins and minerals poorly absorbed by the body, or not absorbed at all. What a waste and misleading. Food in its natural form contains protein, fibre, healthy fats, vitamins and minerals. These are all present for a reason. The nutrients work together harmoniously not just in the food but in our bodies. Adding the vitamins and minerals again will never have the same benefit as eating nutritious, whole grain foods.

Whole wheat grains

When it comes to whole grains the manufacturers trick us into believing that highly processed gluten, wheat flour, enriched white flour, and is an equal alternative to whole grain flour. It is not. White flour is devoid of all nutrients. When it is enriched with vitamins and minerals it improves shelf life. This makes it look like a healthy option. Compare whole grain wheat flour to white, enriched, unbleached flour and you will see that processing whole grain flour reduces the amount of all minerals, except iron. These are then added back in to the product to enrich the flour. The process makes the iron content slightly higher. The problem is that synthetic iron, ferric orthophosphate, is not easily absorbed by the body. Also the fibre content is dramatically reduced.

The advantage they say of whole wheat flour is that you are getting the natural synergy of all the nutrients together. This is the interaction of them which makes their effects on your body better. Consuming whole grains will in the long run keep you healthier.

Another concern with these enriched foods is their effect on blood sugar levels. Enriched products that lack whole grains tend to be higher on the glycaemic index. Foods made from whole grains tend to be lower on the glycaemic index.

Whole grain flours

The benefits of whole grain flour is that they contain higher amounts of fibre, protein, and fat. This slows down the digestive process and reduces the rate sugars enter the bloodstream. This helps to keep insulin levels in control and blood sugar balanced.

Gluten-free bad for you?

White flours and starches supplement whole grain flours in gluten free foods. Therefore, instead of just using whole grain flour like brown rice or buckwheat, they tend to cut corners by adding a less expensive white rice flour. This includes items like potato starch, tapioca starch, and corn starch. This makes these gluten-free products unhealthy. They also tend to be low in fibre, protein, vitamins, minerals, antioxidants, and other nutrients. What they are high in is calories and simple carbs. The motivation for manufacturers to do this is simple, money. This is why it is important that if you are gluten intolerant, that you educate yourself make a healthier choice.

Eating enriched foods is not a healthy choice. The promise of added vitamins and minerals means the food is lacking that in the first place. Eating a healthy well-balanced diet is a choice that you can make. It will make an immediate difference in your overall health and in how you feel. If you are looking to improve your health by eating better, then you need to make smart choices.

Eating whole grains

When looking for products such as wheat or wheat free look for whole wheat options and avoid enriched white flour ones. Always check the packaging carefully. The packaging may say it contains whole grain wheat products but it could only contain a very small amount. If you eat gluten-free, find products with ingredients using whole grain flours or packaging that says 100% whole grain.

Making smart choices and being aware of manufacturer’s tricks is important if you are looking to eat a healthier diet. By educating yourself you will be able to make these choices and will feel and be healthier.

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Wheat free, whole wheat and your health

8 Tricks to Creating a Zero-Waste Kitchen

by | | Curated Content

July 19th 2023
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Discover some tips to get yourself on the way to having a zero-waste kitchen in no time and help the environment while you’re at it with a few simple changes.

There is no doubt that plastic is slowly killing our planet. Unfortunately, we live in a “throwaway” society where plastic has been the convenient option for too long and has now become an everyday part of life. The kitchen is one of the most challenging places to reduce household plastic consumption, but it’s not impossible.

Avoid single-use packaging

This may sound obvious, but one of the simplest ways to reduce plastic and create a zero-waste kitchen is to buy less of it! Buying in bulk is a good place to start since it helps reduce single-use packaging. There are plenty of places such as wholefood and health food stores which offer reusable options or allow you to bring your own containers to stock up at home. This allows you to only buy the weight of the product rather than all the unnecessary packaging that goes along with it. For fresh produce, try to avoid the supermarket and shop at your local farmers’ market or farm shop first.

Trade cling wrap and single-use sandwich bags for kids’ lunchboxes for eco-friendly, reusable solutions like beeswax wraps, tea towels, sustainable covers and storage containers. These wrap alternatives usually let the food stay fresher for longer so it’s a double win. Baking paper is also a culprit for plastic waste in landfill. Try investing in a good-quality reusable silicone baking paper mat when baking. It will also save you money in the long run.

Say No to plastic bags

They may be tempting and be the more affordable and convenient option when shopping, but plastic bags are a menace for our environment. Try to keep a few reusable shopping tote bags in the car or a foldable shopping bag in your handbag so you don’t forget to take them from home every time you go to the supermarket. If you forget, they usually have paper or reusable varieties which are much better options for the environment.

But how about the little plastic bags to help sort and store fruit and vegetables at the supermarket while you fill up your trolley? Strictly avoid these too and buy loose fruit and vegetables wherever possible. Either carry your fruit and vegetables loosely in your trolley or bring some small reusable bags to store them in.

Cook from scratch whenever it is possible

Cooking from scratch and eating less unprocessed food and takeaway helps reduce the need for single-use packaging and plastics substantially. A good place to start is to create a small kitchen garden at home. Start small with a few basic herbs like parsley and mint and eventually expand to include other herbs and vegetables. This will save you from the pesky plastic packaging covering small portions of herbs at the supermarket, which are expensive too!

Stop buying bottled water

This is a quick win to create a zero-waste kitchen. Make the switch to a reusable water bottle made from stainless steel or glass which you can wash and reuse every day. If you use bottled water instead of drinking water from the tap, consider buying a good-quality water filter or filtration jug which reduces the pesticides, metals and chlorine in tap water. It’s a much healthier and sustainable alternative in the long run.

Go plastic-free with kitchen utensils and tools

Plastic utensils and storage solutions are not only bad for the environment; they can be bad for our health too, since plastic toxins can leach into the food we eat. Trade plastic storage containers and Tupperware with glass, bamboo or stainless-steel storage solutions. These can also be used for the freezer as well. If you have a smorgasbord of plastic containers already in your zero-waste kitchen, don’t throw them away just yet: use them to store your cleaning products and other non-food items.

When it comes to kitchen items, it’s not only the obvious plastics but the hidden ones which are the culprit. Make sure you opt for a PFAS (per- and polyfluoroalkyl substances) free kitchen. PFAS are man-made chemical compounds which are a common component of everyday items like food items and many non-stick pans. Non-stick pans are a staple in most households, but unfortunately many of them contain this harmful plastic coating that makes a pan non-stick. Fortunately there are plenty of other sustainable options like stainless steel, cast iron and non-stick pans which are PFAS-free if you’re prepared to shop around a little.

Zero-waste coffee and tea

Even the tea and coffee you drink can be riddled with plastic. Rather than use unsustainable coffee pods, invest in sustainable brewing options you can use at home, like a stove pot and filter. If ordering a takeaway coffee, it is as simple as bringing your own mug or keep cup to your local cafe. Most teabags contain microplastics, including polypropylene, to stop them falling apart, so opt for fair-trade options or brew tea using loose leaves in a fine-mesh strainer or teapot.

Make your own cleaning products

Cleaning products are almost always packaged in plastic, which accounts for a considerable amount of household kitchen waste. Even the smallest dishwasher tablets often have a plastic coating, and everyday sponges are made with oil-based plastics.

Try experimenting with making your own cleaning products at home and keeping them in glass bottles. Mixes with vinegar and baking soda are fantastic places to start.

Think beyond recycling and upcycle

Don’t throw away that used jam jar just yet. If you get a bit creative in the kitchen there are plenty of things you can use to upcycle, starting with your own pantry and fridge. Mason jars or plastic bottles make cute storage containers, and you can even create planter boxes in the garden from old juice and drink bottles.

Article Featured in WellBeing 205

Lisa Holmen is a food and travel writer and photographer. Her aim is to “eat the world” one inch at a time and explore as many different cuisines and cultures as possible. Follow Lisa’s journey at lisaeatsworld.com.

The post 8 Tricks to Creating a Zero-Waste Kitchen appeared first on WellBeing Magazine.

Read the full article here:

8 Tricks to Creating a Zero-Waste Kitchen