What Is Phytohemagglutinin?

Phytohemagglutinin (PHA) is a lectin, a sugar-binding protein, found in many raw legumes eaten worldwide. Lectins are one of the main causes of food sensitivity [R].

PHA causes blood cells (red and white) to clump together, which makes them easier to find and kill when infected [R].

PHA is most known for the PHA skin test. It’s a simple way to measure immunity, as PHA increases white blood cell count, amplifying the immune response [R].

It is also used to fight HIV as it activates dormant HIV-1 cells, which alerts the immune system to destroy them [R].

Lectins like PHA are mostly found in legumes. PHA is found at the highest concentrations in raw beans, especially red and white kidney beans. Lower amounts are found in common beans (Phaseolus vulgaris) and broad beans (Vicia faba) [R, R, R].

PHA is a toxin to animals with single-stomach digestive systems like humans. PHA poisoning can occur from eating just 4 or 5 raw beans, causing severe nausea, vomiting, and diarrhea [R].

PHA Components

The unpurified protein form of the PHA lectin is PHA-P [R].

PHA-P consists of two closely related lectins: PHA-L, and PHA-E. The letters E and L indicate these proteins group either red blood cells (‘E’ for erythrocytes) or white blood cells (‘L’ for leukocytes) together [R].

The mucus form is PHA-M, which can be used to increase white blood cells [R, R].

While these forms are the most common, PHA from red kidney beans can be divided into a family of 5 lectins [R].

PHA is mostly found in beans of various legumes. Different species have different amounts of PHA, with red kidney beans having the most. Although at lower levels, PHA is also found in the roots of bean plants [R, R

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What are Sweet Potatoes?

Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. Today, there are over 400 strains of sweet potato grown around the world. Different parts of the plant, such as the leaves, stems and root tubers, are used for food, medicine and animal feed [R].

Sweet potatoes are only distantly related to potatoes. Sweet potatoes belong to the same family as morning glory (Convolvulaceae), while potatoes are considered a type of nightshade (Solanaceae). Potato tubers are derived from the plant stems while sweet potato tubers are derived from the root [R].

Satsuma-imo, or Japanese sweet potato, is a sweet, yellow-fleshed strain. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. Their good health and long lifespan are attributed, in part, to their diet [R, R].

The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. The Okinawan people eat both in abundance [R].

Components in Japanese Sweet Potato Tubers

The phytonutrients associated with different colors in sweet potato do have different health properties. Besides that, however, sweet potato strains have a very similar nutritional profile. Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest [R].

Sweet potato leaves are rarely consumed in western countries but are a good source of fiber, protein, and minerals. The macronutrient, micronutrient, and phytonutrient information provided below are for the tuber, which is the part that’s usually eaten [R, R].

Carbohydrates

In a 100 g (86 calorie) serving of sweet potato, there are 20.1 g of carbohydrates. Of this, around 12.7 g are starch, 4.2 g are sugars (sucrose, glucose, fructose, and maltose) and 3.0 g is fiber. Sweet potato starch is higher in amylose than amylopectin, which raises blood sugar slowly. This makes it a healthy food choice for diabetics [R

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What is Jackfruit?

Jackfruit, also known as jack tree, fenne, or sometimes simply jack, is related to breadfruit and originated in India. It is part of the mulberry or fig family, found in tropical and subtropical regions worldwide including Southeast Asia, Africa, and Brazil [R, R].

The jackfruit fruit contains fleshy bulbs and starchy seeds, both of which are used as food. This tree produces the highest yield and largest known edible fruit (average weight of 10 kg) than any other fruit tree species [R, R].

Jackfruit is rich in phytonutrients such as phenols and flavonoids and has been studied for its potential antioxidant, anti-inflammatory, antibacterial, anticancer, and antidiabetic qualities [R, R, R, R, R, R].

Snapshot

Proponents:

• Great nutritional value
• Boosts immunity
• Lowers blood sugars
• Combats pathogens
• May reduce inflammation and oxidative stress

Skeptics:

• Clinical evidence is scarce
• Some people may be allergic
• May interact with blood thinners

Components

Jackfruit pulp has many valuable micronutrients including [R]:

• Potassium
• Magnesium
• Vitamin C
• Vitamin A
• Vitamin B3
• Zinc

Raw jackfruit flesh is a good source of carbohydrates. A 100 g portion has 94 calories, 23 g carbohydrate, and 1.5 g fiber. This fiber content is believed to contribute to the jackfruits’ relatively low blood sugar response when compared to sugar and other tropical fruits [R, R, R].

One 100 g portion of jackfruit flesh can provide up to 25% of the recommended daily amount of niacin (vitamin B3), a key vitamin in energy production, nerve function, and hormone production [R].

The jackfruit seed can be boiled or roasted and preserved in syrup like chestnuts, or ground into a meal and blended with wheat flour. The pulp and seed are often ground together into a meal commonly eaten in Sri Lanka [

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What Is Ghee (Butter)?

Ghee, also known as ghrita (Ayurvedic), clarified butter, or butter oil, is pure milk fat. It is prepared by heating milk or cream to remove the water via evaporation, followed by filtering out milk solids. Ghee is considered to be the healthiest fat in some cultures (Ayurveda). It is very low in the milk proteins (casein and whey) normally found in dairy products [R, R].

As a source of dietary fat, ghee has been used for preparing various dishes, especially in India. Numerous health benefits are attributed to ghee, such as antioxidant effects, cholesterol-lowering, and more [R, R, R].

Is Ghee Dairy Free?

Ghee has negligible levels of lactose, a milk sugar that affects lactose-intolerant individuals. It is also low in galactose (another milk sugar) as well as the milk proteins, casein, and whey. All of this makes ghee suitable to use in a dairy-free diet [R, R, R, R].

Is Ghee Vegan?

Although ghee is considered dairy-free, it is not vegan because it is derived from animal products (milk or cream) [R, R, R].

Components

Ghee is composed of 99-99.5% fat – saturated fats, cholesterol, omega-3 fatty acids, and unsaturated fats. The omega-3 fatty acids in ghee are primarily linoleic acid and docosahexaenoic acid (DHA). The composition and quality of ghee varies depending on the source of milk (cow, goat, sheep, or buffalo) and how the ghee was produced (see the section: Traditional Versus Industrial Preparation). The remaining 1% is water, traces of milk proteins (casein and whey), carotene/carotenoids (antioxidants), and vitamins (vitamin A, D, K, and E) [R, R, R].

How Does It Work

Active Components of Ghee

The most active components in ghee are linoleic acid (conjugated linoleic acid and alpha-linoleic acid), docosahexaenoic acid (DHA

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What is Histamine Intolerance?

You may have landed here from one of our previous posts on histamine and histamine intolerance. If so, then you know that people with histamine intolerance don’t have enough diamine oxidase (DAO), the enzyme that breaks histamine down in the gut. As a result, when they eat foods that contain histamine, it crosses into their blood, and they experience inflammation.

If you need a primer, check out these posts first:

• What is Histamine? Definition, Effects, Receptors & DAO
• Histamine Intolerance Symptoms: Could You Be Sensitive?

Benefits of a Low Histamine Diet

One strategy for managing a histamine intolerance is simply to avoid foods that contain high amounts of histamine. Many foods – especially cured and fermented meat and fish – are rich in histamine and other bioactive amines. For an extended list of foods that are high and low in histamines, check out this post [R].

If you suspect that you have histamine intolerance, we strongly recommend talking to your doctor about it. Your symptoms may have a different underlying cause, and if histamine is the culprit, a medical professional can help guide you through the appropriate management strategies, which may include a low histamine diet.

1) Chronic Headaches & Migraine

Histamine is a well-known cause of headaches and a possible culprit behind some people’s migraines. Some researchers suspect type 3 and 4 histamine receptors are responsible for migraines, but specific studies are lacking [R, R, R].

One study found that a diet low in vasoactive amines improved chronic headaches in 73% of patients. In this same study, histamine-rich foods were reintroduced and reliably caused headaches to occur again [R, R].

2) Itching & Rash

Histamine is best-known for its ability to induce itching and skin rashes. Once released by mast cells, histamine stimulates C fibers, the types of nerves that make us feel itchy [R, R, R].

Histamine also allows fluid and white blood cells to leak out of the capillaries and lymphatic vessels and into the skin tissue, creating a rash. Antihistamine medication is often used

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What is Alfalfa?

Alfalfa (Medicago sativa) is the most commonly grown legume in the world. It originated in Asia, but today the U.S. is the biggest producer. Its name is rooted in an Arabic phrase meaning the “father of all foods” and its traditional use spans thousands of years [R].

Alfalfa has become all the buzz among health-conscious consumers nowadays. You’ll hardly find a health food store without alfalfa sprouts or powder. But you might be surprised to hear that the majority of produced alfalfa goes to the food industry, which uses it as animal feed [R].

Before it made its way into Western food stores and farms, alfalfa was used for a long list of health ailments in the East. Traditionally, it is believed to be a remedy for improving memory, breastfeeding, kidney problems, and arthritis. It is a valued herb in traditional Chinese medicine (TCM) and traditional Indian medicine (Ayurveda) [R].

Antioxidants & Nutrients

Besides being a great source of vitamin K, alfalfa is also rich in phytonutrients. The antioxidants in alfalfa come in different varieties and include [R]:

• Flavonoids: quercetin, myricetin, luteolin, apigenin
• Phenolic acids: coumaric acid, ferulic acid, salicylic acid, caffeic acid
• Phytoestrogens: coumestrol, formononetin, daidzein

The importance of antioxidants for health can hardly be overstated. Systemic inflammation and oxidative stress are involved in virtually every chronic disease. The polyphenols in alfalfa and other foods may help by countering inflammation and free radical damage [R, R, R].

In both cell and rat studies, alfalfa reduced markers of oxidative stress. It reduced free radical production, limited DNA damage and boosted the antioxidant glutathione. It also protected the liver from damage [R, R].

Alfalfa extract has shown brain-protective effects in rats. The extract limited brain cell death due to a lack of oxygen (hypoxia). It also boosted antioxidants inside cells, including glutathione and superoxide dismutase (SOD) [R].

Sprouts Nutrition

100 grams (3 cups) of raw alfalfa sprouts provides [R]:

• 23 calories
• 4 grams of protein

The post 6 Amazing Alfalfa Benefits + Nutrition & How to Grow Sprouts appeared first on SelfHacked.

We’ve written a comprehensive post about Leptin before. This post is about leptin resistance. Leptin resistance is common in obesity and it doesn’t suppress appetite. Scientists are investigating how leptin sensitivity affects weight loss and inflammation–but can you actually reverse leptin resistance? Read on to learn what the latest research suggests.

What is Leptin Resistance?

Obese humans have high levels of leptin, which suggests a strong link between leptin and obesity (R). But is it really all that simple?
To rewind, leptin is produced by the body’s fat cells. It has been called the “satiety hormone that causes weight loss,” the “obesity hormone” or “fat hormone,” And lastly, the “starvation hormone.”

Initial research hyped leptin’s alleged weight loss effects, but further studies revealed that leptin is not the weight loss pill everyone has been searching for [R].

On the contrary, leptin levels increase exponentially (more drastically), not linearly, with fat mass. This means that increased body weight may cause leptin to go much higher [R].

Leptin resistance is when leptin doesn’t work as well to decrease appetite or increase energy expenditure. Tissues and cells seem to become resistant to even high amounts of it–a similar mechanism to insulin resistance, but different hormonal pathways are involved [R].

Leptin resistance is now believed to be the leading driver of fat gain in humans (R).

Because fat cells produce leptin in proportion to their size, obese people tend have very high levels of leptin (R) that doesn’t perform its job properly (R).

Although leptin is thought to suppress appetite when it’s slightly raised,it seems to have the opposite effects when it gets too high. That’s why scientists think leptin resistance leads to increased appetite and decreased energy expenditure [R].

What Are The Mechanisms of Leptin Resistance?

Scientific Theories

Many mechanisms have been proposed to explain leptin resistance, including impairment in leptin transportation and leptin “signaling” issues (R, R).

Limited studies suggest that in obese people with very high leptin, levels in the cerebrospinal fluid only increase slightly (R).

Thus, scientists believe that leptin might not be getting into the brain and this could be a part of the problem. This theory hasn’t been verified yet, though (R).

Animal and cell-based experiments suggest that high blood Triglycerides may impair leptin from entering the brain. Human studies are needed to determine if this is true (R, R).

The post What Causes Leptin Resistance & Can You Reverse It? appeared first on SelfHacked.

What Is White Kidney Bean Extract?

White kidney bean is a variety of the common bean (Phaseolus vulgaris), which contains a protein (α-amylase blocker) that purportedly blocks the breakdown and digestion of starch [R, R, R].

In humans, this protein has been claimed to:

• Act as a carbohydrate absorption blocker [R]
• Help burn fat reserves [R]
• Suppress appetite [R]
• Reduce blood sugar and insulin spikes after meals [R]

Additionally, white kidney beans contain the lectin phytohemagglutinin. While high amounts of phytohemagglutinin are toxic to humans, lower concentrations can have appetite-suppressing effects [R, R, R, R].

For these reasons, white kidney bean extract is sold under different brands as a weight loss supplement. The main white kidney bean extract supplements are [R]:

• Phase 2 (also known as Phaseolamin 2250, Phase 2 Starch Neutralizer, and Starch Lite), an α-amylase blocker [R, R]
• Beanblock, a combination of an α-amylase blocker and phytohemagglutinin [R]

Components

The main active compounds of white kidney bean extract are:

• α-Amylase blocker: also referred to as phaseolamin, this lectin acts as a carbohydrate blocker by preventing the binding of starch to the enzyme that breaks it down (α-amylase). This means that fewer carbohydrates are absorbed into the body [R, R].
• Phytohemagglutinin: this lectin binds to receptors on the intestinal lining and suppresses appetite by influencing the release of certain hormones (decreases ghrelin) [R].

Other white kidney bean compounds that might be present in small amounts are:

• Trypsin and chymotrypsin blockers: they block the protein-digesting enzymes trypsin and chymotrypsin. High-temperatures and pressure can destroy these blockers, preventing the digestive problems experienced when eating beans or taking in the extract [R, R, R].
• Phaseolin: although it is a very nutritious amino acid

The post 4 White Kidney Bean Extract Health Benefits + Side Effects appeared first on SelfHacked.

What is Leptin?

Leptin is a satiety hormone that promotes weight loss. It is produced by the body’s fat cells [R].

When a person eats enough food, leptin is released into the bloodstream, where it travels to the brain, signaling that they are full and that can burn calories at a normal rate [R, R, R].

To learn more about normal leptin levels and what this hormone does in the body, read the first part of this series.

This post will focus on the dangers of high leptin. Elevated leptin levels are associated with obesity, overeating, and inflammation-related diseases, including high blood pressure, metabolic syndrome, and heart disease [R].

Leptin’s Role in Weight

To recap, leptin is one of the big 4 hormones that determine weight. It is made in fat tissue, while receptors for it are dense in two important brain regions (the hypothalamus and hippocampus) [R].

Leptin acts as a signal to the brain to inhibit food intake and enable the storage of surplus calories (in fat cells).

At the same time, it protects non-fatty tissue from fat overload. Increased leptin is associated with higher body fat mass, a larger size of individual fat cells, overeating, and excessive hunger. In rodents, it increases energy expenditure by using brown fat for energy [R].

The more fat is present, the more leptin is produced. This feedback loop, when functioning normally, keeps body weight in homeostasis: eating more food increases body fat, which increases leptin secretion, which decreases appetite and increases energy expenditure [R].

Leptin Deficiency (Low Leptin)

Causes

Low leptin levels have been associated with:

• Low body mass index (BMI) [R, R]
• Cold exposure [R]
• Alcohol [R]
• Exercise [R, R]
• Short-term fasting [R]
• Sleep deprivation [R]
• Anorexia [R]

Leptin deficiency can also be caused by disorders such as:

• Congenital leptin deficiency [R]
• Congenital and acquired

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What is IBD (Ulcerative Colitis and Crohn’s)?

Crohn’s disease and ulcerative colitis (UC) are two of the most frequently diagnosed subtypes of inflammatory bowel disease (IBD).

IBD is a group of chronic inflammatory diseases characterized by inflammation and sores in the gut lining, which can result in diarrhea, abdominal pain, fatigue, fever, rectal bleeding, nutritional deficiencies, and weight loss (R).

Characteristics of Crohn’s Disease

Crohn’s may affect any portion of the gastrointestinal tract, but mostly in the ileum (lower portion of the small intestine). It involves ulcerations of all cell layers of the gut lining (R).

Crohn’s disease mainly involves Th1 and Th17 overactivation (R).

Characteristics of Ulcerative Colitis

Ulcerative colitis typically affects the colon and rectum. It involves the inflammation of the mucosal layer (innermost cell layer) of the gut (R).

It is mainly a Th2 dominant condition, although in some cases it is not clear (R).

Potential IBD Contributing Factors

None of the below factors are established causes of IBD. According to preliminary research, they may play a role in this complex disease, but the evidence is inconclusive. If you recognize one or more of these factors in your case, it doesn’t mean you have IBD. If you’re experiencing digestive issues, work with your doctor to get adequate diagnosis and treatment.

Genetics

It’s important to note that just because certain genotypes are associated with a condition or irregular lab marker, it doesn’t necessarily mean that everyone with that genotype will actually develop the condition. Many different factors, including other genetic and environmental factors, can influence the risk of IBD.

If someone has Crohn’s (CD), their identical twin with the exact same genetics has a 50% chance of developing Crohn’s (R).

If someone has ulcerative colitis (UC), their identical twin has a 10% chance of developing colitis (R).

Genetics, therefore, contributes to the development of IBD but is not the sole cause. Genes that have been associated with Crohn’s and colitis include:

1) CARD15 (CD)

CARD15 binds to the bacterial cell wall and activates NF-kB, which then stimulates the production of proinflammatory signals (R).

The post 12 IBD (Ulcerative Colitis and Crohn’s) Contributing Factors appeared first on SelfHacked.

You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.

IBD

Crohn’s disease (CD) and ulcerative colitis (UC) are two of the most frequently diagnosed subtypes of inflammatory bowel disease (IBD). The cause of IBD lies in a complex interplay of genetic and environmental factors [R].

Crohn’s mostly affects the small intestine and involves ulcerations of all cell layers of the gut lining. Ulcerative colitis typically affects the colon and rectum, and involves the inflammation of the gut mucosal layer [R, R].

Diet

Low FODMAP Diet

FODMAPs are a group of carbohydrates identified as some of the prime irritants in IBD. FODMAPs is a catchy acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols, such as [R, R, R]:

• Fructose
• Lactose
• Fructans and galactans
• Galacto-oligosaccharides
• Polyols (sugar alcohols)

Some experts recommend a low FODMAP diet to help control the symptoms of ulcerative colitis and Crohn’s disease. This diet isn’t appropriate for everyone—talk to your doctor or dietician to determine whether it could be right for you.

For more about the low FODMAP diet, check out this post on how it works and this post on which foods are included.

The low FODMAP diet eliminates specific foods that may trigger gut inflammation.

Mediterranean Diet

High intake of omega-3 fatty acids from fish (EPA and DHA) may be protective against the development of Crohn’s disease [R, R].

A recommended dietary pattern to keep IBD in remission also includes [R]:

• Increased intake of fiber, especially from fruits and vegetables
• Avoiding processed vegetable oils
• Cutting back on red meat
• Reduced intake of sweets and refined carbs

The Mediterranean diet generally follows the above pattern. It’s rich in fruits, vegetables, nuts, whole grains, and olive oil. It implies a moderate intake of fish while cutting back on red meat and sweets.

Some experts recommend the Mediterranean diet as a complementary approach to digestive disorders such as IBD. The incidence of IBD is lower in the

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