5 Best Cooking Oils for Diabetics and a healthy Heart

What types of oils should diabetics cook with? Two out of every three diabetics die from a heart charge or stroke, so citizen with diabetes should make sure to cook with oils that reserve a wholesome heart.

Which oils reserve a wholesome heart?

Cooking

Oils high in mono- and poly-unsaturated fat help to lower blood cholesterol and are connected with a reduced risk of heart disease. Here are my five favorite hearth-healthy oils:

• Walnut oil is a polyunsaturated fat and an exquisite source of omega 3s. It has a smoke point of 400 degrees F, so it is great for baking, sauteing at low-to-medium heats, or plainly drizzled on bread! (Think bruschetta.)
• Flaxseed oil is also a polyunsaturated fat and good source of omega 3s. However, it has a much lower smoke point of 225 degrees F, so it should not be cooked. Try it stirred into linguine and in salad dressings.
• Olive oil is a monounsaturated fat with a smoke point of 325 degrees F. Use it for cooking at a medium heat. Olive oil is also a great source of oleic acid, which has been connected to great insulin function and lower blood sugar, both of which are all the time important for diabetics. When buying olive oil, try to look for extra-virgin olive oil, which is less processed than the other types.
• Avocado oil is a monounsaturated fat with a high smoke point of 510 degrees F, so it is great for high heat cooking, like sautéing or frying.
• Grapeseed oil is a polyunsaturated fat with a low saturated fat level. It has a high smoke point of 420 degrees F, so it's exquisite for baking.

5 Best Cooking Oils for Diabetics and a healthy Heart

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The Japanese Diet - a Diet To Lose Weight, Remain Slim & Be Healthy!

For no population on earth is it more true than the Japanese, when you say, "you are what you eat". The Japanese are, by all accounts, the population with the least obesity problem, the highest longevity rate, and best health record. What are they eating?

The point of rice

Japanese Cooking

Rice is the main carbohydrate food in Japan, consumed with every meal. However, the real basis of the Japanese diet is not rice but fish, consumed at more than 70 kilos per person per year--which means 190 grams daily. This blend of rice and fish, as their staple food is far superior to the American meat and potato, the European minuscule of this, minuscule of that diets, and light years ahead of the Russian pork, potato and mayonnaise daily fare.

Let's see what else they eat. Miso and other soy products! Miso is a fermented soy product, and a soup is made from it that is light tasting and easy to digest. One gets all the benefits of soy from it. Also, the supreme soy sauce. Japanese people, on the average consume about 200 grams of soy products daily.

So why are they so thin and so healthy?

There are a few very good reasons. One is their sparingly consumption of sugar.

Low in sugar</p>

Japanese consume only 20 kilos of sugar per year (compared to the American 71 kilos per year). Another is the Japanese consumption of cereals (which obviously includes rice) to be 105 kilos per year (compared to the American 68 kilos per year).

The human body appears to be doing much good with natural cereals and less sugar than fried potatoes and 'sugar in all you eat' diets. The Japanese have far less incidence of heart disease and cancer than Americans. As they eat as much meat as the Americans do (or more), and smoke more, the theory is refined sugar and stress are the two biggest contributors to destroying one's health.

Portion size

Another leading factor in the Japanese diet is quantum size. The portions are small.

This means they savor their food; eat moderately and enjoy it. No "scarfing" down hamburgers and fries here, and king size cola drinks.

Eating with chop sticks help, as you eat more slowly, take smaller bites and are able to appreciate what you are eating. This aids in digestion, and that is a proven fact.

There are two more factors which must be mentioned that make the Japanese diet so successful.

The first is breakfast.

The typical Japanese morning meal can (and regularly includes) green tea, steamed rice, miso soup with tofu, spring onions and omelet and both raw and grilled fish.

This gives your body all it needs to start your day well. You will feel better, and such food does not add weight to your body at all. In fact, it stimulates the metabolism mechanism. You will not gain weight, and if overweight, will lose weight.

Variety Never be bored

The second factor is variety.

A typical American will have about 30 varieties of food per week. A typical European (especially southern European) will have about 45. The typical Japanese will have about 100 varieties of food per week, and will include lots of fresh fish, vegetables, fruit and a collection of meats.

There is one over-riding element here as well; the Japanese cook their foods lightly and thus are never feeling stuffed and stuffy after eating.

As you can see the diet is great and its healthy and is exquisite for those wanting to lose weight and avoid illness.

The Japanese Diet - a Diet To Lose Weight, Remain Slim & Be Healthy!

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Is Chinese Food Healthy?

Chinese food. It's certainly tasty enough, but is it healthy? In these modern days of looking good and feeling good this is a question that might often be on the lips of anyone who has just devoured an egg fu yung. Well the answer to the question is that, yes, authentic Chinese cooking is very healthy. In fact the Chinese diet might be one of the healthiest in the world.

Sadly the same can not be said about the meals prepared at some Chinese restaurants or take-aways, where the food is often prepared with highly saturated fats and the meat used in the preparation of the recipes is not exactly of the leanest cut. The meals prepared in establishments like this are neither authentic, or healthy. Although they might very well be extremely tasty. But at what cost to the diners health?

Chinese Cooking

Good, authentic - and healthy - Chinese food is prepared and cooked with poly-unsaturated oils and has no use for dairy ingredients such as cream, butter, or cheese. Meat is included in the recipes but is not of an abundant quantity. So lovers of authentic Chinese cooking are easily able to avoid the dangers associated with the intake of too much animal fat in their diet.

So in answer to the question: 'Is Chinese food healthy?' the answer is a very definite yes, but you must be sure that the Chinese meal that you are eating is an authentic Chinese meal prepared in the traditional manner and using only traditional and healthy ingredients. You can have your cake and eat it; just as long as you know that it is the right kind of cake you are eating.

Is Chinese Food Healthy?

Daily Recipe

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Healthy Chinese Recipes - Cooking With Rice

Okay, let's start off with some simple healthy Chinese recipes, boiled rice and fried rice. One is the quintessential accompaniment to a Chinese dinner, while the other is your classic takeaway dish from the local Chinese restaurant.

But, with just a little tweaking we can make the former have a bit of life and color, and the latter an easy to knock up dish after a long day at work.

Chinese Cooking

Now, these are both suitable for beginners and vegetarians.

Boiled Rice... with a difference

Right, this is using a rice cooker. All cup measurements refer to the rice cooker cup, which is about 3/4 size of a US measuring cup.

1. Measure the rice. 1 1/2 cups is enough for two people.
2. Wash the rice until the water runs clear.
3. Put the rice in the pot and add water. 2 cups of water per cup of rice is enough.
4. Add some extras - sweet corn, peas, sun-dried tomatoes, diced carrots, pineapple chunks. These will add flavor, color and nutrition to the rice!
5. Put the pot back in the cooker, close the lid and switch on the cooker.
6. Don't open the lid until the cooker switches itself off. That's right, it will do the rest of the work for you.
7. Dish up.
8. Please remember, if the cooker doesn't keep the rice warm, to refrigerate all uneaten rice ASAP.

Do you like your rice hard or soft? I'm a hard man myself, but enough boasting, ha-ha! Basically, if you like your rice soft then add more water, and vice versa.

Fried Rice

Right, this is great for using leftover rice. You can add loads of stuff. This recipe will be a simple, egg fried rice. For you meaties you can add pre-cooked shrimps or meat strips to the wok in step 5.

1. Prepare your ingredients - beat one egg per person, chop up some spring onions, dice up some veggies (or use canned or frozen ones).
2. Add a little oil to the wok (or large frying pan). Heat up high and when the oil is hot, add the eggs. Cook until set and then remove from wok and put to the side.
3. Add some more oil and let it get hot. Fry your onions until they just start to turn golden. Remove from wok and set aside.
4. Add more oil if needed and keep the heat medium-high. Put in your veggies and cook until tender, but not too long. We don't want to lose all their goodness!
5. Add a bit more oil. Throw in the rice, eggs and onions. Add a teaspoon of soy sauce (or more if you like it). Cook through, and make sure to keep an eye on the rice to stop it burning. You'll need to do lots of tossing and flipping with the rice to make sure everything is getting cooked through. It's sweaty work!
6. Serve.

Please note, many Chinese people like to add a teaspoon of crushed red chillies at step 5. If you're feeling adventurous or you've got a cold, I suggest you do the same!

What, no meat?

Now the beauty of rice is that apart from being a gorgeously healthy Chinese food, simple to cook, and cleverly versatile, it is also a perfect vegetarian food. So, the recipes above are all Chinese vegetarian recipes, too, though they can be easily adapted to include meat if that's your cup of... um... gravy?

So, there you go two healthy Chinese recipes that you can go and make straightaway!

Healthy Chinese Recipes - Cooking With Rice

The author has lived in China since 2004, which means in the last 6 years at an average of a couple of meals a day (excluding holidays and sick days) he has eaten about 4,000 Chinese meals/dishes/snacks. He thinks he can share some of that experience with you by introducing you to the incredible variety inherent in Chinese cuisine and also to show you how you these can be made. Read more to see how he's doing:

[http://healthychineserecipes.org/]

[http://healthychineserecipes.org/healthy-chinese-recipes/healthy-chinese-recipes-1-cooking-%C2%A0with-rice]

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