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Researchers from the Indian Institute of Technology (IIT) Guwahati have developed a reliable, affordable and portable sensor that can detect the glycemic Index (GI) of common food sources in about five minutes and help people with <keyword id="6359018" type="General" weightage="20" keywordseo="diabetes" source="Orion">diabetes</keyword> or those managing their blood sugar through diet. The GI is a measure that ranks carbohydrate-containing foods based on how they affect blood sugar levels when consumed.<br /><br />High-GI food can cause a rapid spike in blood glucose levels, followed by a swift decline.<br /><br />Moreover, these high-GI foods stimulate an increased demand for insulin, contributing to the risk of developing Type-2 diabetes.<br /><br />Importantly, low-GI food helps to prevent diabetes, <keyword id="22908" type="General" weightage="20" keywordseo="heart-disease" source="Orion">heart disease</keyword>, <keyword id="6364492" type="General" weightage="20" keywordseo="obesity" source="Orion">obesity</keyword>, and <keyword id="6355291" type="General" weightage="20" keywordseo="cancer" source="Orion">cancer</keyword>.<br /><br />As the trend of fast-food increases among the world's working population, the need for a portable device that can immediately detect and guide the user about the GI of the food arises.<br /><br />The point-of-care-testing (POCT) prototype developed by the team can detect the glycemic Index of common food sources in approximately five minutes.<br /><br />"We developed a composite nanoenzyme by combining gold nanoparticles with alpha-amylase to break down long-chain starch molecules into simpler sugars. We found that this nanoenzyme of approximately 30 nanometre size has remarkable heterogeneous catalytic properties to rapidly degrade starch into maltose at room temperature," said Prof. <keyword id="12725555" type="General" weightage="80" keywordseo="dipankar-bandyopadhyay" source="Orion">Dipankar Bandyopadhyay</keyword>, Department of Chemical Engineering, at <keyword id="186684" type="General" weightage="100" keywordseo="iit-guwahati" source="Orion">IIT Guwahati</keyword>, explaining the detection methods.<br /><br />The amount of maltose produced is then electrochemically detected to classify the food sources into <keyword id="19193394" type="General" weightage="50" keywordseo="rapidly-digestible-starch" source="Orion">Rapidly Digestible Starch</keyword> (RDS) and Slowly Digestible Starch (SDS) along with Resistant Starch (RS).<br /><br />"When we tested the device on fast foods like crackers, biscuits, chips, and bread, we found that crackers have the most RDS, followed by potato chips, and then brown bread. Notably, the SDS/RS of brown bread releases maltose slowly, causing a gradual increase in glucose levels and a lower response from insulin in the body," Prof. Bandyopadhyay said.<br /><br />The research findings have been published in the journal Sustainable Chemistry &amp; Engineering.<br />

What's the right carb for you? IIT Guwahati's device helps detect glycemic index in 5 mins

<ul class="summary-list"><li>Resistant <keyword id="883415" type="PERSON" weightage="60" keywordseo="starch">starch</keyword> is digested more slowly than simple starch, which can keep your blood sugar levels stable and have positive <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> effects.</li><li>Resistant starch occurs naturally in whole grains, beans, and legumes. Research has also found that the simple starch in potatoes, pasta, and rice can become resistant if you change the food's temperature. </li><li>Replacing simple starches with resistant starches may help with <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword>, because you don't absorb as many calories and the slower digestion process can make you feel more full. </li></ul><p>Experts often recommend <a href="https://www.insider.com/worst-dinner-foods-weight-loss-2019-1#stay-away-from-starchy-foods-1">cutting down on starchy foods</a> for people who are trying to lose weight or who have diabetes. But recent research has found that not all starch is created equal. </p><p>Resistant starch, for example, is a type of starch that breaks down slowly like fiber and can have positive health effects. So if you are looking to lose weight and boost your digestive health, you don't necessarily need to cut carbs altogether. Instead, consider replacing some of the more simple starches with resistant starches in your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>.</p><h2><strong>Not all starches are created equal</strong></h2><p>All starches are a type of <a href="https://www.insider.com/what-are-carbs">carbohydrate</a> that breaks down into a form of sugar called glucose during digestion. </p><p>Now, some starch — like the kind in a pile of steaming mashed potatoes — breaks down quickly. On the one hand, this gives your body a nice boost in energy, but if glucose is absorbed into your bloodstream too rapidly, too often, then over time it can cause health problems such as obesity and type 2 diabetes.</p><p>That's where resistant starches can help. They get their name from how they <em>resist</em> digestion.</p><p>"​Resistant starch is digested in the same way as other starch, just more slowly," says<a href="https://foodscience.psu.edu/directory/jdl134"> Joshua Lambert</a>, a food science professor at Penn State University.</p><p>Your body digests these starches more slowly because of their molecular structure. Resistant starches exist naturally in foods like grains, beans, and legumes. But they can also form in foods like pasta and potatoes by cooking and then letting them cool. </p><p>For example, when you cook a starchy food like pasta, the starch molecules relax and spread further apart, making the food easier to break down and digest, which can cause a spike in blood sugar.</p><p>But just as cooking causes the starch molecules to relax, this same process reverses as the food cools, basically snapping back into place like a stretched rubber band that's been released. The starch molecules pack together more densely and become harder to break down, slowing the digestion process and maintaining more stable blood sugar levels.</p><p>If you are disappointed by the idea of having to eat cold pasta, there may be an added bonus. According to a <a href="https://www.bbc.com/news/magazine-29629761">small, preliminary experiment</a> by the BBC team who runs "Trust Me, I'm A Doctor" — if you reheat your pasta after letting it cool, the starches become even more resistant to digestion. Another <a href="https://www.sciencedirect.com/science/article/pii/S0308814616305052?via%3Dihub">2016 study</a> in the journal Food Chemistry found that chilled potatoes had more resistant starch than reheated potatoes, though both had more than hot potatoes.  </p><h2><strong>How a starch becomes resistant</strong></h2><p>There are <a href="https://www.healthline.com/nutrition/resistant-starch-101#types">several different types</a> of resistant starches that can show up in food:</p><ul><li><strong>Naturally occurring </strong>resistant starches. These include seeds, whole grains, and legumes.</li><li>Starches in<strong> raw or unripe foods, </strong>such as unripe bananas and raw potatoes.</li><li>Resistant starches created by <strong>cooking and then cooling.</strong> This applies to carb-heavy foods like potatoes, pasta, and rice.</li><li><strong>Chemically modified</strong> resistant starches, found in specially processed, fortified foods and supplements. </li></ul><h2><strong>Resistant starches offer unique health benefits</strong></h2><p>If you are on a diet, replacing simple starches with resistant starches may help you lose weight. The slower digestion process can make you feel more full, which may curb unnecessary snacking. Moreover, when you eat resistant starch, your body won't absorb as many <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1541-4337.2006.tb00076.x">calories</a> as it normally would from starchy food. </p><p>Because resistant starch can pass through your entire digestive tract without breaking down, it can reach your<a href="https://www.ncbi.nlm.nih.gov/pubmed/8695601"> large intestine</a> or colon largely intact. When this happens, the starch will ferment instead of being converted to glucose. This fermentation process provides food for the<a href="https://www.ncbi.nlm.nih.gov/pubmed/11709851"> good bacteria</a> in your intestines that help with digestion. "This promotes colon health," Lambert says.</p><p>In fact, experts are in the early stages of investigating whether resistant starches could play a role in preventing<a href="https://www.researchgate.net/publication/299423649_Resistant_Starch_as_a_Bioactive_Compound_in_Colorectal_Cancer_Prevention"> colon cancer</a>.</p><h2><strong>Don't give up on regular starches</strong></h2><p>Though resistant starches offer some health benefits, you don't have to focus on them exclusively. For a healthy person, eating other forms of <a href="https://www.businessinsider.com/what-are-carbs">carbohydrates</a>, such as fruit, can provide a helpful energy boost to the body.</p><p>Lambert says that while resistant starch is an important part of the diet, it is not a cure-all. "Like anything else, it is important to keep it in the context of a healthy diet. Lots of extra resistant starch isn't going to make up for an unhealthy overall diet."</p><h1>Related stories about popular <a href="https://www.insider.com/category/diet">diets</a>:</h1><ul><li><strong><a href="https://www.insider.com/what-are-carbs">What the different types of carbs are and how they can affect your health</a></strong></li><li><strong><a href="https://www.insider.com/what-is-carb-cycling">Everything you need to know about carb cycling</a></strong></li><li><strong><a href="https://www.insider.com/does-intermittent-fasting-work">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></strong></li><li><strong><a href="https://www.insider.com/what-is-mediterranean-diet">Why the Mediterranean diet is touted as one of the best by dietitians</a></strong></li><li><a href="https://www.insider.com/mediterranean-diet-eating-for-a-day-2019-3"></a><strong><a href="https://www.insider.com/mediterranean-diet-eating-for-a-day-2019-3">What a full day of eating looks like on the Mediterranean Diet, according to nutritionists</a></strong></li><li><strong><a href="https://www.insider.com/what-is-noom-diet">Why the Noom diet is proven to help people lose weight</a></strong></li><li><strong><a href="https://www.insider.com/what-is-keto-diet">Everything you need to know about the keto diet</a></strong></li></ul>

What is resistant starch and why it's healthier than simple starch

<ul class="summary-list"><li>Resistant starches are a type of <keyword id="12300415" type="UNKNOWN" weightage="60" keywordseo="carbohydrate" source="Orion">carbohydrate</keyword> that your body breaks down more slowly. </li><li>Therefore, resistant starches are more filling, help with weight loss, and act as a prebiotic.</li><li>Resistant starch foods include beans, legumes, seeds, and whole grains. </li></ul><p>Experts often recommend <a href="https://www.insider.com/worst-dinner-foods-weight-loss-2019-1#stay-away-from-starchy-foods-1" target="_blank" rel="noopener">cutting down on starchy foods</a> for people who are trying to lose weight or who have diabetes. But recent research has found that not all starch is created equal. </p><p>Resistant starch, for example, is a type of starch that breaks down slowly like fiber and can have positive <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> effects. So if you are looking to lose weight and boost your digestive health, you don't necessarily need to cut carbs altogether. Instead, consider replacing some of the more simple starches with resistant starches in your <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword>.</p><h2><strong>Not all starches are created equal</strong></h2><p>All starches are a type of <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">carbohydrate</a> that breaks down into a form of sugar called glucose during digestion. </p><p>Now, some starch - like the kind in a pile of steaming mashed potatoes - breaks down quickly. On the one hand, this gives your body a nice boost in energy, but if glucose is absorbed into your bloodstream too rapidly, too often, then over time it can cause health problems such as obesity and type 2 diabetes.</p><p>That's where resistant starches can help. They get their name from how they <em>resist</em> digestion.</p><p>"​Resistant starch is digested in the same way as other starch, just more slowly," says <a href="https://foodscience.psu.edu/directory/jdl134" target="_blank" rel="noopener">Joshua Lambert</a>, a food science professor at Penn State University.</p><p>Your body digests these starches more slowly because of their molecular structure. Resistant starches exist naturally in foods like grains, beans, and legumes. But they can also form in foods like pasta and potatoes by cooking and then letting them cool. </p><p>For example, when you cook a starchy food like pasta, the starch molecules relax and spread further apart, making the food easier to break down and digest, which can cause a spike in blood sugar.</p><p>But just as cooking causes the starch molecules to relax, this same process reverses as the food cools, basically snapping back into place like a stretched rubber band that's been released. The starch molecules pack together more densely and become harder to break down, slowing the digestion process and maintaining more stable blood sugar levels.</p><p>If you are disappointed by the idea of having to eat cold pasta, there may be an added bonus. According to a <a href="https://www.bbc.com/news/magazine-29629761" target="_blank" rel="noopener">small, preliminary experiment</a> by the BBC team who runs "Trust Me, I'm A Doctor" - if you reheat your pasta after letting it cool, the starches become even more resistant to digestion. Another <a href="https://www.sciencedirect.com/science/article/pii/S0308814616305052?via%3Dihub" target="_blank" rel="noopener">2016 study</a> in the journal Food Chemistry found that chilled potatoes had more resistant starch than reheated potatoes, though both had more than hot potatoes.  </p><h2><strong>How a starch becomes resistant</strong></h2><p>There are <a href="https://www.healthline.com/nutrition/resistant-starch-101#types" target="_blank" rel="noopener">several different types</a> of resistant starches that can show up in food:</p><ul><li><strong>Naturally occurring </strong>resistant starches. These include seeds, whole grains, and legumes.</li><li>Starches in<strong> raw or unripe foods, </strong>such as unripe bananas and raw potatoes.</li><li>Resistant starches created by <strong>cooking and then cooling.</strong> This applies to carb-heavy foods like potatoes, pasta, and rice.</li><li><strong>Chemically modified</strong> resistant starches, found in specially processed, fortified foods and supplements. </li></ul><h2><strong>Resistant starches offer unique health benefits</strong></h2><p>If you are on a diet, replacing simple starches with resistant starches may help you lose weight. The slower digestion process can make you feel more full, which may curb unnecessary snacking. Moreover, when you eat resistant starch, your body won't absorb as many <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1541-4337.2006.tb00076.x" target="_blank" rel="noopener">calories</a> as it normally would from starchy food. </p><p>Because resistant starch can pass through your entire digestive tract without breaking down, it can reach your <a href="https://www.ncbi.nlm.nih.gov/pubmed/8695601" target="_blank" rel="noopener">large intestine</a> or colon largely intact. When this happens, the starch will ferment instead of being converted to glucose. This fermentation process provides food for the <a href="https://www.ncbi.nlm.nih.gov/pubmed/11709851" target="_blank" rel="noopener">good bacteria</a> in your intestines that help with digestion. "This promotes colon health," Lambert says.</p><p>In fact, experts are in the early stages of investigating whether resistant starches could play a role in preventing <a href="https://www.researchgate.net/publication/299423649_Resistant_Starch_as_a_Bioactive_Compound_in_Colorectal_Cancer_Prevention" target="_blank" rel="noopener">colon cancer</a>.</p><h2><strong>Insider's takeaway</strong></h2><p>Though resistant starches offer some health benefits, you don't have to focus on them exclusively. For a healthy person, eating other forms of <a href="https://www.businessinsider.com/what-are-carbs" target="_blank" rel="noopener">carbohydrates</a>, such as fruit, can provide a helpful energy boost to the body.</p><p>Lambert says that while resistant starch is an important part of the diet, it is not a cure-all. "Like anything else, it is important to keep it in the context of a healthy diet. Lots of extra resistant starch isn't going to make up for an unhealthy overall diet."</p><a data-type="5f8cef768fc3972e691acbb7">The major differences between whole wheat and whole grain foods - and how to make the healthiest choice</a><a data-type="60b116f13966fa434e241788">10 delicious low-carb foods that are also healthy, according to dietitians</a><a data-type="60cb994228d26d6d5134b520">8 high-protein, low-carb foods that dietitians recommend you add to your diet</a><a data-type="5ec153003ad8611c4777f405">How to lose weight and keep it off with the right diet and mindset</a>

What is resistant starch? The carbohydrate that may help you lose weight and improve gut health

<ul class="summary-list"><li>Bananas are highly nutritious because of their high potassium and fiber content. </li><li>Potassium helps to balance sodium levels in your body, which regulates blood pressure.</li><li>Eating bananas may also help with weight loss because they can help you feel full for longer.</li></ul><p>Bananas have long been a lunchbox and brown bag staple. And that's not just because they're an easily portable food item. They're also nutritious and beneficial for your heart, blood sugar, digestion, and more. </p><p>Here are five <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> benefits of eating bananas. </p><h2><strong>Bananas are highly nutritious</strong></h2><p>A single medium <keyword id="11991932" type="UNKNOWN" weightage="60" keywordseo="banana" source="Orion">banana</keyword> <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/" target="_blank" rel="noopener">offers 110 calories</a> with zero fat. It also provides the following:</p><ul><li>Protein: 1 gram </li><li>Carbohydrates: 28 grams</li><li>Sugars: 15 grams (naturally occurring)</li><li>Fiber: 3 grams</li><li>Potassium: 450 mg</li><li>Magnesium: 32 mg</li><li>Vitamin C: 10.3 mg</li><li>Vitamin B6: 0.4 mg </li></ul><p>"Bananas are well known for their potassium content, but there are other vitamins and minerals that deserve some attention as well. The banana provides a significant source of B6 and fiber, which play vital roles in important functions of the body like reducing cholesterol and balancing mood," says <a href="https://www.thecandidadiet.com/about-us/" target="_blank" rel="noopener">Lisa Richards</a>, a certified <keyword id="11910605" type="UNKNOWN" weightage="60" keywordseo="nutrition" source="Orion">nutrition</keyword> consultant. </p><p>In fact, just one banana can give you <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/">9%</a> of your recommended daily intake (RDI) of <a href="https://www.google.com/search?q=insider+potassium&amp;oq=insider+potassium&amp;aqs=chrome..69i57.3165j0j7&amp;sourceid=chrome&amp;ie=UTF-8ome&amp;ie=UTF-8" target="_blank" rel="noopener">potassium</a> and <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">8%</a> of <a href="https://www.insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener">magnesium</a>. As for <a href="https://www.insider.com/what-does-vitamin-c-do" target="_blank" rel="noopener">vitamin C,</a> a banana might not be the first food to pop into your mind. But the fruit supplies around 11% of your RDI. </p><h2><strong>Bananas can help regulate blood sugar</strong></h2> <p>The idea that people with <a href="https://www.insider.com/do-i-have-prediabetes" target="_blank" rel="noopener">prediabetes</a> or <a href="https://www.insider.com/what-is-diabetes" target="_blank" rel="noopener">diabetes</a> should avoid eating sweet fruit is a <a href="https://www.insider.com/can-diabetics-eat-fruit" target="_blank" rel="noopener">myth</a>, as long as you're staying within your carbohydrate needs. This is about one-half of a Cavendish, which is the most <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/" target="_blank" rel="noopener">ubiquitous banana</a> type.</p><p>Indeed, bananas, which contain <a href="https://pubmed.ncbi.nlm.nih.gov/8092089/" target="_blank" rel="noopener">pectin and resistant starch</a>, might actually help lower blood sugar. Richards says that these soluble fibers act in concert with each other by increasing the sensation of satiety, preventing overeating, and slowing the rate of digestion. </p><p>In addition, the <a href="https://pubmed.ncbi.nlm.nih.gov/18835944/" target="_blank" rel="noopener">glycemic index (GI) of a banana</a> is 30 to 60, depending on ripeness. The <a href="https://www.glycemicindex.com/" target="_blank" rel="noopener">glycemic index</a> measures how carbohydrates in foods will alter blood sugar, from a scale of 0 to 100.  "The lower the GI, the less likely the food will cause a rapid spike," Richards says. For a lower GI, eat greener fruit.</p><p>"The key is to pair the carb source with protein and fat. Otherwise the blood sugar will spike and then go down," says <a href="https://www.essencenutritionmiami.com/" target="_blank" rel="noopener">Monica Auslander Moreno</a>, MS, RDN, the lead dietitian at Miami's Essence Nutrition. She suggests combining <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/362759/nutrients">high-carb</a> bananas with eggs, yogurt, or peanut butter. </p><h2><strong>Bananas may support heart health</strong></h2><p>Potassium is a double threat. While most people think of it as a mineral, it also functions as an electrolyte.<a href="https://www.insider.com/how-to-get-electrolytes"> Electrolytes </a>are instrumental for regulating muscle contraction. "Because the heart is a muscle," Moreno says, "potassium and heart health are very closely linked." </p><p>Potassium can also help balance sodium levels. Potassium, which monitors fluid inside the cells, has a <a href="https://www.hsph.harvard.edu/nutritionsource/potassium/" target="_blank" rel="noopener">push-pull relationship</a> with sodium, which controls the fluid outside the cells. Too little potassium and too much sodium means <a href="https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/" target="_blank" rel="noopener">more fluid and a higher blood</a> volume in the bloodstream. This increases blood pressure with an added risk of <a href="https://www.insider.com/what-are-the-signs-of-a-heart-attack" target="_blank" rel="noopener">heart attack </a>and <a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener">stroke</a>.</p><p>A <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">2017 review</a> found that potassium supplements reduced blood pressure for people with hypertension, or<a href="https://www.insider.com/high-blood-pressure" target="_blank" rel="noopener"> high blood pressure</a>. Because of the research on potassium and high blood pressure, FDA has approved the following health claim:, "Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke." The analysis noted that bananas are especially high in potassium.</p><h2><strong>Bananas may help with weight loss</strong></h2><p>Moreno says that the banana has become "very stigmatized in <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> culture" because of its carbohydrate content. "People vilify them. But we don't have weight issues because of bananas."</p> <p>In fact, the fruit might actually help you feel fuller, faster. The combination of pectin and resistant starch delays stomach emptying, leading you to eat less calories, Richards says. </p><p>Green bananas are better for this because as a banana ripens, or ages, it loses pectin. Also, the greener the banana, the more resistant starch it contains. When you eat them with a balanced diet, Moreno says, the carbs help you <a href="https://academic.oup.com/edrv/article/40/4/1092/5406261" target="_blank" rel="noopener">produce more serotonin, which helps regulate your metabolism</a> and energy levels. Keep in mind, however, that green bananas have higher fiber and can cause gas, bloating, and constipation.</p><p>These satiety and weight stabilizing findings were confirmed in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627159/" target="_blank" rel="noopener">a 2019 review</a>. It concluded that green bananas, whether consumed as fresh fruit pulp, cooked, or dried and pounded into flour to be used as a product for baking, make you feel fuller. Because of their high fiber content, the researchers also theorized that green bananas could assist in prevention of or healing intestinal diseases, reduce blood cholesterol, and help prevent intestinal cancer.</p><h2><strong>Bananas are good for digestive health</strong></h2><p>When it comes to gut health, bananas both give and take away. Green, or greener, bananas can promote constipation, "due to the higher amount of resistant starch and pectin," Richards says, which both slow down your stomach's digestive process.</p><p>Yet ripe bananas can help you in the bathroom if you have difficulties in that arena. "Less resistant starch and more fiber can move the stool," Moreno says. The fiber is soluble, drawing in water which makes stool easier to pass.</p><p>Bananas also contain <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">insoluble fiber</a>: The insoluble fiber absorbs and processes nutrients, while the soluble fiber creates soft bulk for the body to clear toxins from the digestive system. </p><p>However, too many ripe bananas can then cause diarrhea, a common complaint with babies who often begin eating with very ripe mashed bananas. </p><h2><strong>Insider's takeaway</strong></h2><p>While eating too many bananas can cause constipation or diarrhea, depending on their degree of ripeness, you can safely eat bananas. Not only do bananas help with gut health, they also may support your efforts with weight loss, promote heart health, and reduce your blood sugar. </p><a data-type="5fa441dc2c44cc206c7b1308">Why 100% whole wheat bread is usually a healthier choice than white bread</a><a data-type="5faeeb982c44cc017160b624">4 science-backed health benefits of coconut water and why you should try it</a><a data-type="5fac2973be509c3d9e60c5d9">Why eating a sweet potato is healthier than a regular potato</a><a data-type="5f8899940afbe730743701a8">5 major benefits of green tea for your memory, skin, and heart health</a>

5 scientifically-backed benefits of bananas for weight loss, heart health, and more

<h2></h2><ul class="summary-list"><li>Bananas have many benefits for your <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> because of their high potassium and fiber content. </li><li>Potassium helps to balance sodium levels in your body, which regulates blood pressure and may reduce your risk of heart attack and stroke. </li><li>Eating bananas may also help with weight loss because they contain pectin and resistant starch, which can help you feel full for longer.</li></ul><p>Bananas have long been a lunchbox and brown bag staple. And that's not just because they're an easily portable food item. They're also nutritious and beneficial for your heart, blood sugar, digestion, and more. </p><p>Here are five health benefits of eating bananas. </p><h2><strong>Bananas are highly nutritious</strong></h2><p>A single medium <keyword id="6381706" type="UNKNOWN" weightage="60" keywordseo="banana">banana</keyword> <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/" target="_blank" rel="noopener">offers 110 calories</a> with zero fat. It also provides the following:</p><ul><li>Protein: 1 gram </li><li>Carbohydrates: 28 grams</li><li>Sugars: 15 grams (naturally occurring)</li><li>Fiber: 3 grams</li><li>Potassium: 450 mg</li><li>Magnesium: 32 mg</li><li>Vitamin C: 10.3 mg</li><li>Vitamin B6: 0.4 mg </li></ul><p>"Bananas are well known for their potassium content, but there are other vitamins and minerals that deserve some attention as well. The banana provides a significant source of B6 and fiber, which play vital roles in important functions of the body like reducing cholesterol and balancing mood," says <a href="https://www.thecandidadiet.com/about-us/" target="_blank" rel="noopener">Lisa Richards</a>, a certified <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> consultant. </p><p>In fact, just one banana can give you <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/">9%</a> of your recommended daily intake (RDI) of <a href="https://www.google.com/search?q=insider+potassium&amp;oq=insider+potassium&amp;aqs=chrome..69i57.3165j0j7&amp;sourceid=chrome&amp;ie=UTF-8ome&amp;ie=UTF-8" target="_blank" rel="noopener">potassium</a> and <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">8%</a> of <a href="https://www.insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener">magnesium</a>. As for <a href="https://www.insider.com/what-does-vitamin-c-do" target="_blank" rel="noopener">vitamin C,</a> a banana might not be the first food to pop into your mind. But the fruit supplies around 11% of your RDI. </p><h2><strong>Bananas can help regulate blood sugar</strong></h2> <p>The idea that people with <a href="https://www.insider.com/do-i-have-prediabetes" target="_blank" rel="noopener">prediabetes</a> or <a href="https://www.insider.com/what-is-diabetes" target="_blank" rel="noopener">diabetes</a> should avoid eating sweet fruit is a <a href="https://www.insider.com/can-diabetics-eat-fruit" target="_blank" rel="noopener">myth</a>, as long as you're staying within your carbohydrate needs. This is about one-half of a Cavendish, which is the most <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/" target="_blank" rel="noopener">ubiquitous banana</a> type.</p><p>Indeed, bananas, which contain <a href="https://pubmed.ncbi.nlm.nih.gov/8092089/" target="_blank" rel="noopener">pectin and resistant starch</a>, might actually help lower blood sugar. Richards says that these soluble fibers act in concert with each other by increasing the sensation of satiety, preventing overeating, and slowing the rate of digestion. </p><p>In addition, the <a href="https://pubmed.ncbi.nlm.nih.gov/18835944/" target="_blank" rel="noopener">glycemic index (GI) of a banana</a> is 30 to 60, depending on ripeness. The <a href="https://www.glycemicindex.com/" target="_blank" rel="noopener">glycemic index</a> measures how carbohydrates in foods will alter blood sugar, from a scale of 0 to 100.  "The lower the GI, the less likely the food will cause a rapid spike," Richards says. For a lower GI, eat greener fruit.</p><p>"The key is to pair the carb source with protein and fat. Otherwise the blood sugar will spike and then go down," says <a href="https://www.essencenutritionmiami.com/" target="_blank" rel="noopener">Monica Auslander Moreno</a>, MS, RDN, the lead dietitian at Miami's Essence Nutrition. She suggests combining <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/362759/nutrients">high-carb</a> bananas with eggs, yogurt, or peanut butter. </p><h2><strong>Bananas may support heart health</strong></h2><p>Potassium is a double threat. While most people think of it as a mineral, it also functions as an electrolyte.<a href="https://www.insider.com/how-to-get-electrolytes"> Electrolytes </a>are instrumental for regulating muscle contraction. "Because the heart is a muscle," Moreno says, "potassium and heart health are very closely linked." </p><p>Potassium can also help balance sodium levels. Potassium, which monitors fluid inside the cells, has a <a href="https://www.hsph.harvard.edu/nutritionsource/potassium/" target="_blank" rel="noopener">push-pull relationship</a> with sodium, which controls the fluid outside the cells. Too little potassium and too much sodium means <a href="https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/" target="_blank" rel="noopener">more fluid and a higher blood</a> volume in the bloodstream. This increases blood pressure with an added risk of <a href="https://www.insider.com/what-are-the-signs-of-a-heart-attack" target="_blank" rel="noopener">heart attack </a>and <a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener">stroke</a>.</p><p>A <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">2017 review</a> found that potassium supplements reduced blood pressure for people with hypertension, or<a href="https://www.insider.com/high-blood-pressure" target="_blank" rel="noopener"> high blood pressure</a>. Because of the research on potassium and high blood pressure, FDA has approved the following health claim:, "Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke." The analysis noted that bananas are especially high in potassium.</p><h2><strong>Bananas may help with weight loss</strong></h2><p>Moreno says that the banana has become "very stigmatized in diet culture" because of its carbohydrate content. "People vilify them. But we don't have weight issues because of bananas."</p> <p>In fact, the fruit might actually help you feel fuller, faster. The combination of pectin and resistant starch delays stomach emptying, leading you to eat less calories, Richards says. </p><p>Green bananas are better for this because as a banana ripens, or ages, it loses pectin. Also, the greener the banana, the more resistant starch it contains. When you eat them with a balanced diet, Moreno says, the carbs help you <a href="https://academic.oup.com/edrv/article/40/4/1092/5406261" target="_blank" rel="noopener">produce more serotonin, which helps regulate your metabolism</a> and energy levels. Keep in mind, however, that green bananas have higher fiber and can cause gas, bloating, and constipation.</p><p>These satiety and weight stabilizing findings were confirmed in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627159/" target="_blank" rel="noopener">a 2019 review</a>. It concluded that green bananas, whether consumed as fresh fruit pulp, cooked, or dried and pounded into flour to be used as a product for baking, make you feel fuller. Because of their high fiber content, the researchers also theorized that green bananas could assist in prevention of or healing intestinal diseases, reduce blood cholesterol, and help prevent intestinal cancer.</p><h2><strong>Bananas are good for digestive health</strong></h2><p>When it comes to gut health, bananas both give and take away. Green, or greener, bananas can promote constipation, "due to the higher amount of resistant starch and pectin," Richards says, which both slow down your stomach's digestive process.</p><p>Yet ripe bananas can help you in the bathroom if you have difficulties in that arena. "Less resistant starch and more fiber can move the stool," Moreno says. The fiber is soluble, drawing in water which makes stool easier to pass.</p><p>Bananas also contain <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">insoluble fiber</a>: The insoluble fiber absorbs and processes nutrients, while the soluble fiber creates soft bulk for the body to clear toxins from the digestive system. </p><p>However, too many ripe bananas can then cause diarrhea, a common complaint with babies who often begin eating with very ripe mashed bananas. </p><h2><strong>Insider's takeaway</strong></h2><p>While eating too many bananas can cause constipation or diarrhea, depending on their degree of ripeness, you can safely eat bananas. Not only do bananas help with gut health, they also may support your efforts with weight loss, promote heart health, and reduce your blood sugar. </p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/potato-vs-sweet-potato" target="_blank" rel="noopener">Why eating a sweet potato is healthier than a regular potato</a></strong></li><li><strong><a href="https://www.insider.com/wheat-bread-vs-white-bread" target="_blank" rel="noopener">Why 100% whole wheat bread is usually a healthier choice than white bread</a></strong></li><li><strong><a href="https://www.insider.com/is-organic-food-better-for-you" target="_blank" rel="noopener">What you need to know about organic food: If it's better for you, the benefits, and the best foods to buy organic</a></strong></li><li><strong><a href="https://www.insider.com/benefits-of-coconut-water" target="_blank" rel="noopener">4 science-backed health benefits of coconut water and why you should try it</a></strong></li><li><strong><a href="https://www.insider.com/pumpkin-seeds-benefits" target="_blank" rel="noopener">5 benefits of pumpkin seeds: How the healthy snack may regulate blood sugar levels and help you get better sleep</a></strong></li></ul>

<ul class="summary-list"><li><keyword id="7469164" type="UNKNOWN" weightage="60" keywordseo="oat-milk">Oat milk</keyword> fans are nervous after tweets suggested the drink is worse for <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> than soda.</li><li>While oat milk has a specific <keyword id="31653" type="ORGANIZATION" weightage="60" keywordseo="sugar">sugar</keyword> that the body absorbs rapidly, it's not necessarily bad for you.</li><li>In the right context, oat milk can be part of a healthy <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>, according to an expert.</li></ul><p>Oat milk lovers, take heart - you don't have to give up your daily fix, according to a dietitian, despite a viral tweet calling it "super sugar grain juice." </p><p>The tweet, based on an article from an expert in marketing - not <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> - states that natural sugars in oat milks can affect your blood sugar more than a can of Coke. </p><p>That's "ridiculous," according to registered dietitian <a href="https://www.instagram.com/dietitiananna/?hl=en">Anna Sweeney</a>. </p><p>While oat milk does contain a type of sugar your body absorbs more quickly, there's no need to panic about your oat milk latte, let alone your oatmeal. </p><p>"I think we're focusing on the wrong things," Sweeney told Insider. "There's no reason to be scared of oat anything."</p><h2><strong>Maltose, the type of natural sugar in oat milk, has a higher glycemic index</strong></h2><p>The complaint about oat milk is that is contains several grams of added sugar on the label. That's despite the ingredients list showing nothing but oats, oil, salt, and vitamins. </p><p>The sugar is the natural result of processing the oats. Enzymes added during production break down the natural oat starches into sugar, creating the sweet taste people expect from oat milk. </p><p>While the original tweet and article was specifically addressing the brand Oatly, this is true of most commercially available varieties. </p><h2><strong>Glycemic index is just one factor in nutrition</strong></h2><p>The sugar in oat milk is a specific type called maltose, which is unique in that it has a <a href="https://www.insider.com/foods-to-lower-blood-sugar">high glycemic index</a>. That means it raises blood sugar rapidly, compared to other types of carbohydrates. </p><p>A high glycemic index is not reason for alarm, according to Sweeney. </p><p>People rarely eat or drink things in isolation, so the effect of any one ingredient on your blood sugar is moderated by whatever else you have in your digestive system. </p><p>"That blood sugar response is mitigated by eating other things," she said.</p><p>For example, having oat milk in a bowl of whole grain cereal, along with some fiber, or in a smoothie with healthy fats and protein, is not at all the equivalent of drinking soda, Sweeney explained. </p><p>Similarly, any concerns you might have about enjoying a oat milk latte can be mitigated by enjoying a <a href="https://www.insider.com/research-says-drink-coffee-after-breakfast-sleeping-poorly-metabolic-health-2020-10">healthy snack with your coffee</a>. </p><p>There's also no reason to avoid oatmeal in your diet - unlike oat milk, it already comes with plenty of fiber, protein, and other nutritious goodness. </p><p>Some people, including those with diabetes or metabolic syndrome, may need to mind their blood sugar more carefully. And refined sugars and processed foods often have a higher glycemic index, since they're broken down to contain less fiber and fewer micronutrients than whole foods. </p><p>However, unless you plan on getting all your daily nutrition from oat milk alone, including it in your diet isn't harmful, Sweeney said. </p><p>"I don't think we need to be focusing on the glycemic index of anything, assuming people have access to a variety of foods, and aren't just drinking soda," she said. </p><h2><strong>Good nutrition is about context, not about specific foods or ingredients</strong></h2><p>Sweeney said the panic around oat milk is part of a larger conversation about how diet culture has taught us to fear certain foods. </p><p>Sugar is one example. To your body, it's a preferred source of energy, created by breaking down chains of carbohydrates into glucose. It's true that eating too much refined sugar is linked to <a href="https://www.businessinsider.com/what-is-processed-food-2019-5">health issues,</a> but <a href="https://www.insider.com/keto-diet-gone-too-far-says-early-advocate-dave-asprey-2021-1">you don't need to fear carbs either</a>, according to nutrition experts.</p><p>And according to Sweeney, it makes people very preoccupied with small details about their diet, when they should be focusing on overall patterns of healthy eating. </p><p> "I am flabbergasted that we are talking about the breaking down of carbohydrate bonds. This is a reflection of where we are in wellness and diet culture that we're pulling apart food into bare components," she said. </p><p>Humans have evolved to survive and thrive on a variety of foods, she added. If you want to eat healthier, look at the whole context of what you eat, instead of fixating on those tiny sugar molecules.</p><p>"We are wasting our time thinking about this," Sweeney said. "What an unpleasant way to interact with food."</p>

Oat milk contains a kind of 'super sugar' - but it won't ruin your health, a dietitian says

<ul class="summary-list"><li>To make <keyword id="2448228" type="PERSON" weightage="60" keywordseo="Chocolate-Chip-Cookies">chocolate chip cookies</keyword> healthier, consider adding <keyword id="25914" type="COMPANY" weightage="60" keywordseo="nuts">nuts</keyword> for a boost of protein or antioxidant-rich dark chocolate chips.</li><li>Swap out butter, which is high in cholesterol, for a healthier fat alternative like olive oil or avocado oil. </li><li>Exchanging all-purpose flour for whole-wheat flour and refined sugar for coconut sugar will add more fiber and minerals to your chocolate chip cookies. </li><li>This article <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">was medically reviewed</a> by <a href="https://www.samanthacassetty.com/" target="_blank" rel="noopener">Samantha Cassetty</a>, MS, RD, <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> and wellness expert with a private practice based in New York City.</li></ul><p>Whether you're a serial <a href="https://www.insider.com/baking-could-help-you-relieve-stress-2017-4" target="_blank" rel="noopener">stress baker</a> or just someone seeking to satisfy a sweet tooth, there are ways to ensure baking doesn't compromise your <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>. </p><p>Insider spoke with <a href="https://ginakeatley.com/" target="_blank" rel="noopener">Gina Keatley</a>, a certified dietitian-nutritionist at <a href="https://keatleymnt.com/about-keatley-mnt/our-practitioners/" target="_blank" rel="noopener">Keatley MNT</a>, about ways to feed your baking and cookie addiction while maintaining a balanced diet.</p><p>"Being healthy is all about balance. If we're going to have cookies, first, they should be delicious, but at the same time we should pack as much tasty nutrition in as possible," says Keatley.</p><p>Here are five easy ways you can make your chocolate chip cookies healthier without sacrificing flavor. We even baked them ourselves using <a href="https://www.allrecipes.com/recipe/10813/best-chocolate-chip-cookies/" target="_blank" rel="noopener">this</a> recipe, but any will do. We used the same measurements in the recipe for each substitute. </p><h2>1. Use whole grain flour for added fiber </h2><p><div type="image" title="Whole-grain cookie" height="2241" width="2988" msid="77403620" hostid="261"></div></p><p>Whole grain flours are much more nutrient dense than all purpose flour because they retain all parts of the grain kernel — hence the name "whole" grain. As a result, the American Heart Association <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber" target="_blank" rel="noopener">recommends</a> that at least half of the grains you eat be whole.</p><p>"Whole grain flour can have up to four times as much fiber than all purpose flour." says Keatley</p><p>Whole grain flours are also rich in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078018/" target="_blank" rel="noopener">vitamins and minerals</a>. However, different whole flours have different nutrient profiles. That's why Keatley suggests rotating multiple types of whole grain flour into your baking schedule to get a variety of nutrients. Some options include: </p><ul><ul><li><strong>Whole oat:</strong> Due to its high fiber content,  this option is great for those looking to manage their <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">weight and lower their cholesterol</a></li><li><strong>Whole wheat:</strong> This is a good source of <a href="https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/" target="_blank" rel="noopener">manganese</a>, which is an essential trace mineral that is involved with many processes in the body such as metabolism and bone formation.  </li><li><strong>Buckwheat:</strong> This option is high in <a href="https://www.insider.com/what-is-resistant-starch" target="_blank" rel="noopener">resistant starch</a>, which is a starch that resists absorption by the small intestine and instead ferments in the large intestine. This process helps feed the good bacteria in your gut and aids digestion.</li><li><strong>Whole grain-rye: </strong>High in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145818/" target="_blank" rel="noopener">insoluble fiber</a>, whole grain-rye helps with bowel movement, making it a better choice for those struggling with constipation.   </li></ul></ul><h2>2. Add nuts for a protein boost</h2><p><div type="image" title="IMG_1086" height="2155" width="2873" msid="77403622" hostid="261"></div></p><p>Nuts are a good way to get some plant-based protein. Protein is important for overall health because our digestive system breaks it down into amino acids — the building blocks for bone, muscle, cartilage, and skin. Additionally, protein rich foods help <a href="https://link.springer.com/content/pdf/10.1007/s001250051521.pdf" target="_blank" rel="noopener">stimulate the release of glucagon</a>, a hormone that helps prevent blood sugar from dropping too low. </p><p>Nuts are also a high-fat food, but don't fear — they're the good kind of fat. Nuts mostly contain unsaturated fat, which aid in reducing LDL cholesterol levels, which can help <a href="https://www.heartfoundation.org.au/heart-health-education/fats-oils-and-heart-health" target="_blank" rel="noopener">decrease the risk of heart disease</a>. </p><p>In a healthy diet, a moderate amount of fats are important to include because they are used to transport specific vitamins, such as A, E, D, and K throughout the body. </p><p>Some nutrient-packed options to add to your cookies include: </p><p><div type="image" title="nutrition facts for common nuts" height="1106" width="1668" msid="77403625" hostid="261"></div></p><h2>3. Swap dark chocolate for milk chocolate to load up on antioxidants</h2><p><div type="image" title="IMG_1087" height="2236" width="2981" msid="77403627" hostid="261"></div></p><p>Dark chocolate contains more cocoa solids than milk chocolate. Milk chocolate has a minimum of 10% cocoa solids while dark chocolate contains a minimum of <a href="https://www.cooksillustrated.com/articles/1333-all-about-the-different-types-of-chocolate-and-how-to-use-them" target="_blank" rel="noopener">35% cocoa solids</a>, however most dark chocolates contain more. </p><p>Cocoa solids are rich in <a href="https://www.insider.com/what-are-antioxidants-good-for" target="_blank" rel="noopener">antioxidants</a>, specifically <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/" target="_blank" rel="noopener">flavonoids</a>. Flavonoids are a molecule found in dark chocolate that have antioxidant properties and have been linked to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145818/" target="_blank" rel="noopener">improving heart health</a>. </p><p>Dark chocolate has around two to three times more flavonoid content than milk chocolate.</p><p>The percentage, often shown on the label of dark chocolate products, indicates the percentage of the chocolate that contains cocoa solids. Generally, the bitterness of chocolate increases as the cocoa solids percent increases. Keatley says the sweet spot to get the nutrients from the cocoa without having chocolate that is too bitter is around 70%.</p><h2>4. Ditch the butter for a healthy fat alternative </h2><p><div type="image" title="IMG_1091" height="2219" width="2959" msid="77403629" hostid="261"></div></p><p>There are three <a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/" target="_blank" rel="noopener">types of fat</a>: </p><ol><li><strong>Saturated fat:</strong> This type of fat includes foods like pizza, butter, and milk. The American Heart Association <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations" target="_blank" rel="noopener">recommends</a> limiting the amount of saturated fat in your diet, especially for people that need to lower their cholesterol. </li><li><strong> Trans fat: </strong>This type of fat is common in fried foods and baked goods and they are made through a process called <a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat" target="_blank" rel="noopener">hydrogenation</a>. This process adds hydrogen to liquid oils to make them solid. These types of fats are the worst for your heart. They raise your LDL (bad) cholesterol and lower your HDL (good cholesterol) levels, <a href="https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/the-skinny-on-fats" target="_blank" rel="noopener">which is associated with increased risk of heart disease</a>.</li><li><strong>Unsaturated fat:</strong> This includes monounsaturated fats and polyunsaturated fats. These types of fats include peanut oils, flaxseed oils, olive oils, avocado, and fatty fish. When swapped in for saturated and trans fats, they can help improve cholesterol levels. They are associated with lowering cholesterol levels and reducing inflammation. Also, adding a small amount of unsaturated fat to a low-fat meal <a href="https://www.ncbi.nlm.nih.gov/books/NBK53550/" target="_blank" rel="noopener">may help you feel full longer</a> and control weight.</li></ol><p>While the different chemical makeup of fats make their interaction in the body unique, Keatley says, "calorie wise, there is almost no difference between fats, they are all around 250 calories per serving." One serving is two tablespoons or one ounce of fat. Though the calories may be the same, unsaturated fats are the most health-friendly fat. </p><p>When it comes to choosing a fat alternative for baking, Keatley suggests the healthiest options are those low in saturated fats, contain some monounsaturated fats, and high in omega-3 fatty acids. <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550" target="_blank" rel="noopener">Omega-3 fatty acids</a> are a polyunsaturated fat that is associated with improving heart health.</p><p>A couple examples of fat alternatives that Keatley suggests include avocado, canola, coconut, flaxseed, olive, and soybean oils.</p><p>It's best to swap the ingredients when your recipe calls for melted butter because the liquids will react similarly in the oven since they are both fats. Generally, the rule of thumb is <a href="https://www.allrecipes.com/article/baking-with-olive-oil/#:~:text=When%20substituting%20olive%20oil%20for,every%201%2F4%20cup%20butter." target="_blank" rel="noopener">3 tablespoons of olive oil</a> per quarter cup of butter.</p><h2>5. Swap refined sugar for coconut sugar </h2><p><div type="image" title="IMG_1089" height="2167" width="2890" msid="77403631" hostid="261"></div></p><p>Sugar is a <a href="https://www.sugar.org/sugar/what-is-sugar/" target="_blank" rel="noopener">carbohydrate</a> that provides your body with energy. Outside of that, it doesn't have any real nutritional value, which is why it's considered an <a href="https://www.med.umich.edu/1libr/Mhealthy/WhatAreEmptyCalories.pdf" target="_blank" rel="noopener">"empty calorie"</a> food because it contains calories, but lacks nutrients.</p><p>Coconut sugar, which comes from the sap of coconut palm, is a healthier substitute for standard sugar because it contains important minerals like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174220/" target="_blank" rel="noopener">potassium, magnesium, and sodium</a>. These elements are necessary for activating certain enzymes in the body for normal function.</p><p>Additionally, coconut sugar is a better choice for those with prediabetes or diabetes because it has a glycemic index of <a href="https://www-sciencedirect-com.srv-proxy2.library.tamu.edu/science/article/pii/S1756464610000575" target="_blank" rel="noopener">35</a> compared to standard table sugar which is <a href="http://www.glycemicindex.com/foodSearch.php?num=410&amp;ak=detailtail" target="_blank" rel="noopener">65</a>. <a href="https://www.gisymbol.com/about-glycemic-index/" target="_blank" rel="noopener">The glycemic index </a>indicates how a carbohydrate will affect blood sugar levels. Foods that have high GI levels cause your blood sugar to rapidly peak then fall. Carbohydrates with low rankings digest slower for balanced energy. </p><p>That said, coconut sugar contains about the same amount of calories as standard sugar. Keatley says it should not be considered a healthy food because the high sugar content outweighs its nutritional value. It is, however, still a good alternative to standard sugar, especially in baked goods.</p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/is-coffee-bad-for-you" target="_blank" rel="noopener">Is coffee bad for you? It can have many health benefits — as long as you drink it in moderation</a></strong></li><li><strong><a href="https://www.insider.com/what-are-antioxidants-good-for" target="_blank" rel="noopener">Why antioxidants are so important to your overall health </a></strong></li><li><strong><a href="https://www.insider.com/foods-that-lower-cholesterol" target="_blank" rel="noopener">The best and worst foods to eat to lower cholesterol — and how the Mediterranean diet can help you</a></strong></li></ul>

5 easy tips to make your chocolate chip cookies healthier

<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="http://upload.wikimedia.org/wikipedia/commons/a/a5/Tiramisu-romanian.jpg">Wikimedia Commons</a></span></p></div><p></p></div></div>Why did humans start eating sweet things at the end of meals?</p><p>One factor could be our brain's primal urge to consume as many calories as possible. According to food scientist Steven Witherly, our appetite fades after we eat too much of the same type of food. A dessert course tricks our brain into wanting more food.</p><p>"As we eat the savory course, we rapidly reduce our hunger pangs and become full - the pleasure of the first course has passed (savory and hot). But as we indulge again with a new set of foods (sweet and cold), our appetite re-energizes - and we indulge in the pleasures of eating once again," Witherly writes in "<a href="https://www.amazon.com/Why-Humans-Like-Junk-Food/dp/059541429X">Why Humans Like Junk Food</a>."</p><p>Another factor is that our stomachs can only handle some decadent desserts after we've already eaten other food.</p><p>"When you are very hungry, high amounts of concentrated sugar, rapidly digested starches, or fatty acids can be tough to stomach. Fat is a very potent inhibitor of gastric emptying, allowing the sugar(s) in the dessert to pull water from the stomach in an effort to dilute the contents. A Krispy Kreme donut - or worse, an apple fritter - can actually cause gastric distress in some people - but not after a full meal," Witherly writes.</p><p>Witherly, who runs <a href="http://www.techproductsinc.net/">a food consulting firm</a>, talked with us earlier this year about <a href="http://www.businessinsider.com/kfc-secret-ingredient-is-white-pepper-2016-8">KFC's secret recipe</a> and <a href="http://www.businessinsider.com/why-kfc-is-so-addictive-delicious-2016-8">why it's so addictive</a>.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/dermatologist-what-causes-acne-how-prevent-it-2016-11">A dermatologist explains what causes acne and how you can prevent it</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="1hdWY2NzE6-IvOQT7bV40QCYy5DfojlD" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

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