Veggie Blog

Ginger is a familiar kitchen spice, and it is also one of the most popular herbal remedies in the world. The old version of this post called ginger a “vitamin,” said it can heal athlete’s foot and eliminate menstrual cramps completely, and claimed that it is one of the best vitamins around. Ginger is not a vitamin, and those claims are not supported. Here is what is known, and how to buy and store the fresh root.

What is ginger?

The National Center for Complementary and Integrative Health (NCCIH) says ginger is native to the warm parts of Asia and is now grown in parts of South America, Africa and the Middle East. What we call the root is its rhizome, an underground stem, which is used in food and for health purposes. The old post said that it is a stem and not a root, and that is right. Ginger has been used in folk medicine since ancient times, traditionally for conditions such as asthma, flu, indigestion and stomach discomfort.

Does ginger help with nausea?

This is the use with the best support. NCCIH says research shows that ginger may be helpful for nausea and vomiting associated with pregnancy, but most studies of ginger for motion sickness have not shown it to be helpful. It is uncertain whether ginger helps with nausea after chemotherapy or surgery. Most studies tested dietary supplements and not foods such as ginger ale or ginger tea. The old post praised flat ginger ale and crackers for an upset stomach, but I found no solid evidence for that. Read the NCCIH page on ginger.

What about pain and cramps?

NCCIH says research suggests that ginger supplements might help reduce the severity of menstrual cramps, and might help symptoms of knee osteoarthritis, although much of that research has been of poor quality. Ginger applied to the skin has not been shown to help knee osteoarthritis. That is far from the old claims that it relieves rheumatoid arthritis, eliminates cramps completely, or prevents ailments from colds to athlete’s foot. I found no reliable evidence for those.

Is ginger safe?

NCCIH says ginger has been used safely in many research studies, but it can cause side effects such as abdominal discomfort, heartburn, diarrhea, and mouth and throat irritation when taken by mouth. If you take any medicine, talk with your health care provider before using ginger or any herbal product, because some herbs and medicines interact in harmful ways. Ginger supplements during pregnancy may be safe, but you should consult your provider first, and little is known about safety while breastfeeding. Like other supplements, ginger products are not approved by the FDA before they are sold. For general rules, see our guide to choosing and using supplements wisely. Our post on vitamin supplements for vegetarians explains how to think about herbal and vitamin products.

How do you buy and store fresh ginger?

According to Iowa State University Extension, whether young or mature, the rhizome should be firm and have light brown skin. Ginger harvested in the fall is called mature ginger, and it has a tougher skin and is more pungent and fibrous. Fresh, unpeeled ginger keeps on the counter for one to two weeks, but it is better kept in an airtight bag in the refrigerator’s crisper drawer, where it stays fresh for four to six weeks. Throw it away if you see mold, softness or an off smell. You can freeze it for longer storage. The old post’s tip about weight, that it should feel heavy for its size, is common advice but I could not confirm it.

How can you cook with it?

Ginger is used in sweet and savory dishes. Grate it into stir-fries, soups and curries, steep slices in hot water for a tea, or bake it into cookies and breads. Our recipe collection of high-protein vegetarian meals includes a red lentil curry and a tempeh stir-fry that use fresh ginger. Treat ginger as a flavor and food first. If you want to take it as a supplement for a health reason, talk to your doctor. Learn more about storage in the Iowa State University Extension guide.

Which is the best skin care product?

There is really no such thing as the best skin care product. There simply cannot be one “best skin care product”, because skin care products work differently for different people (based partly on skin type). A product that is the best skin care product for one person might end up being the worst for another. So a more logical question would be “What is the best skin care product for my type of skin?”. However, even this is not completely logical. We tend to divide people into 4 groups based on their skin type, i.e. dry skin, oily skin, normal skin and sensitive skin. This classification is too broad to settle the question of the best skin care product. “The best skin care product for dry skin” or “the best skin care product for oily skin” are better statements than just “the best skin care product”. But that is all they are: better, and still not accurate.

So it comes down to rephrasing the question as “What is the best skin care product for me?”. Yes, this is the question that you should be asking, and unfortunately there is no easy answer. Finding the best skin care product for yourself will take some effort on your part.

First of all, you need to understand how skin care products work. This is simple. You can think of every skin care product as being made of 2 types of ingredients: active and inactive. The active ingredients are the ones that actually work on your skin. The inactive ones help deliver the active ingredients to your skin. Both kinds of ingredients need to suit your skin for the product to be effective (and to become the best skin care product for you).

Besides the ingredients, the way you use your skin care products is equally important, perhaps even more so. If you do not know how to apply skin care products, you might forever be hunting for the best skin care product when it has already passed through your hands. It is also important to decide how often to apply a product. Environmental factors such as temperature, humidity and pollution also affect which skin care product is best for you. Here are a few rules to make sure your best skin care product really is the best for you:
* Cleanse your skin before applying that skin care product.
* Use a make-up remover instead of plain soap and water to clean your face before going to bed.
* Active ingredients can work less well when applied on top of other products, e.g. over a moisturiser. So apply the treatment product first, and then a little moisturiser if needed.
* Apply the product to clean, slightly damp skin.
* You will probably have to try a few products before you arrive at the one that is best for you.
* Do not exfoliate too often or too hard.
* Adjust your skin care routine to the seasons (winter, summer etc.), to changes in your environment and to changes in your skin.

Note that the best skin care product cannot be found overnight. Only through trial (and awareness) can you find the best skin care product for you.

Niacin, also called vitamin B3, is one of the eight B vitamins. Most people never think about it, because it is found in so many everyday foods and added to bread and breakfast cereal. It is worth understanding, though, because high-dose niacin supplements are sold with big promises and can cause side effects.

What does niacin do?

Niacin is water-soluble, which means the body does not store much of it. It is converted into a substance called NAD, which more than 400 enzymes in the body use to turn carbohydrates, fats and protein into energy. It also helps keep the digestive tract, skin and nervous system working. The Office of Dietary Supplements of the National Institutes of Health describes this in its niacin fact sheet.

How much do you need?

The recommended daily amount is 16 mg for adult men and 14 mg for adult women, and 18 mg and 17 mg during pregnancy and breastfeeding. Most people in the United States get more than that from food alone: the average intake in adult men is about 31 mg a day and in women about 21 mg. Severe deficiency causes a disease called pellagra, with a rash on skin exposed to sun, digestive problems and, if untreated, confusion. It is uncommon in industrialized countries and mostly limited to people who live in poverty and eat very limited diets.

Which foods contain it?

Animal foods such as poultry, beef and fish provide about 5 to 10 mg per serving, and plant foods such as nuts, legumes and grains about 2 to 5 mg, so vegetarians have plenty of sources too. A cup of cooked brown rice has 5.2 mg, an ounce of dry-roasted peanuts 4.2 mg, a serving of breakfast cereal fortified with 25 percent of the daily value 4.0 mg, a baked potato or a cup of enriched white rice 2.3 mg each, and a slice of whole wheat bread 1.4 mg. Sunflower seeds, lentils and edamame add smaller amounts. In addition, the body makes some niacin from tryptophan, an amino acid found in protein foods. A varied diet with whole grains, legumes and nuts easily covers your needs. See our post on getting the right amount of vitamins for more.

Does niacin lower cholesterol?

Very high doses of one form, nicotinic acid, do change blood fats: more than 100 times the RDA, taken for months or years, can raise HDL by 10 to 30 percent and lower LDL by 10 to 25 percent. But the NIH notes that experts do not agree on its value for heart disease, given the side effects. The largest trial to date found that adding it to statin treatment did not significantly reduce major vascular events. This is different from the niacin in food or in a multivitamin, which does not act on cholesterol in this way. If you are interested in lowering cholesterol, begin with the steps in our guide to when lifestyle is enough and when medicine helps.

What are the risks of too much?

No adverse effects have been reported from the niacin naturally present in food. Supplements are a different matter. The upper limit for adults is 35 mg a day from supplements and fortified foods. Thirty to 50 mg or more of nicotinic acid typically causes flushing: the face, arms and chest turn red, with burning, tingling or itching. At doses of 1,000 to 3,000 mg a day, effects can include low blood pressure, nausea, heartburn, impaired glucose tolerance and blurred vision, and over months or years, liver damage. Nicotinamide, another form, does not cause flushing. Products labeled “flush free” contain inositol hexanicotinate, which on average is absorbed about 30 percent less well.

So should you take it?

Most people do not need a niacin supplement. The NIH says that most people in the United States consume more than the RDA, and the average adult intake from food is 31.4 mg a day in men and 21.3 mg in women. If you think you are not getting enough, or you want to take a high dose for any reason, speak to your doctor first. They can check for interactions with other medicines. Our posts on vitamins and your health and vitamin C explain how to decide about other vitamins.

Atkins and sugar cravings

Why sugar cravings happen

Sugar is everywhere you look, and it turns up in some surprising places. Did you know that most whole grain breads have at least one form of sugar in them? Many people have a sweet tooth. Even if you do not eat a lot of sugary treats, you may get intense sugar cravings in the first few weeks of the Atkins diet. So many carbohydrate foods have hidden sugars in them that your body may be experiencing a kind of withdrawal.

The problem with sugar is that your blood sugar level has a strong effect on your energy, your activity levels and your overall health. When your blood sugar is too low, you can get intense cravings. High blood sugar follows high-sugar meals: when you eat concentrated sugar, your blood sugar rises sharply and your pancreas releases insulin to bring it down, which can leave you tired and hungry again. If this happens over and over for years, your cells can become resistant to insulin, which raises the risk of type 2 diabetes.

Fortunately, being on the Atkins plan can help put an end to this cycle, because eating fewer carbohydrates reduces the swings in your blood sugar. However, this does not mean that sugar cravings go away automatically. Sugar products are everywhere, and temptation is sometimes hard to fight.

Ways to deal with cravings

The first way to get the better of cravings is planning. If you plan a balance of protein, fat and fiber in your daily diet, you will prevent the blood sugar drops that lead to sugar cravings. Also, do not go too long between meals without eating. Snacks are an important part of keeping your blood sugar stable. Keep handy snacks such as cheese, nuts, seeds and boiled eggs with you, so you can quickly steady your blood sugar without turning to sweet treats.

Sugar cravings can also be a sign of poor sleep or stress. Some people link chocolate cravings to low magnesium, and zinc and chromium are sometimes mentioned too, but the evidence is limited. If you are worried that your diet lacks something, ask your doctor or a dietitian, or consider a standard multivitamin.

Another trick is to brush your teeth. Many Atkins dieters find that brushing their teeth or using Listerine breath strips helps with cravings. Both leave a fresh feeling in your mouth and take away the wish to eat. Drinking two large glasses of water can also help. If your stomach is full, you are less likely to reach for a sugary treat.

Sometimes out of sight, out of mind is the best approach. If you find yourself overcome by cravings when you are at home, get out of the house and take a walk. The distraction will have you forgetting your sugar craving in no time. Calling a friend for support or logging into an Atkins support forum can also go a long way towards preventing you from giving in to sugar cravings.

Having a low-carb version of your favorite treat is also a good idea. You are less likely to feel deprived if you can have a low-carb treat now and then. There is a wide variety of low-carb products on the market that can satisfy your sweet tooth. Low-carb yogurt, chocolate, ice cream and candy can all help you stay on the Atkins plan and still get something sweet to eat. Check the labels, though, because some of them contain sweeteners that can upset your stomach.

Sugar cravings are part of following the Atkins plan, but the tips above will help you manage them and stay committed to your weight loss efforts.

A detox diet sounds like a safe choice. After all, you are mainly eating vegetables and drinking water, and you hear about celebrities and people in recovery programs doing detoxes. So is it safe? The honest answer is that it depends on the diet and on who is following it. This guide explains what these diets involve, what the evidence says and who should be especially careful.

What do detox diets claim?

The idea is that toxins from food, water, chemicals and polluted air build up in the body and cause headaches, tiredness, acne and nausea, and that a short diet will clear them out. In fact, toxins are processed by the liver and kidneys, and they leave the body in urine, stool and sweat. Detox diets differ, but a typical one starts with a day or two of juice or a very light diet, followed by four or five days of brown rice, steamed vegetables and fruit, before foods such as wheat, red meat, eggs, sugar and junk food are brought back one at a time. Some also recommend colon cleansing with enemas, herbal supplements or a glass of lemon juice with every meal.

What does the evidence say?

The National Center for Complementary and Integrative Health reports that there have been only a small number of studies of detox programs in people, and that they were of low quality. A 2015 review found no compelling research that detox diets help with weight control or eliminate toxins. A 2017 review noted that juicing and detox diets can cause initial weight loss because of low calorie intake, but that people tend to regain weight once they eat normally again. If you feel better after a week of eating this way, the likely reasons are simple: you are eating more vegetables and fiber, and less sugar, alcohol and processed food.

Where are the risks?

Diets that severely restrict calories or whole groups of food usually do not lead to lasting weight loss, and they may not give you all the nutrients you need. Other risks depend on the method. Laxatives can cause diarrhea, which leads to dehydration. Colon cleansing can have serious side effects, especially in people with bowel disease, severe hemorrhoids, kidney disease, heart disease or a history of colon surgery. Unpasteurized juice can make you ill. Fasting can cause headaches, fainting and weakness. The FDA and the Federal Trade Commission have taken action against companies whose detox and cleansing products contained hidden ingredients or were marketed with false claims about treating serious diseases.

Who should not try a detox diet?

Talk to a doctor first if any of these apply to you, and in many cases avoid strict detox plans altogether: you are pregnant or breastfeeding, you have diabetes, kidney or heart disease or digestive problems, you have or have had an eating disorder, you take regular medicine, you are under 18, or you are older and frail. Teenagers and children need enough food to grow, and a restrictive diet is not suitable for them. Read the NCCIH fact sheet for a full list of cautions.

What is a safer alternative?

If what you want is to feel lighter and more energetic, you can get most of the benefits without the risks. Eat plenty of vegetables, fruit, whole grains and legumes, which are high in fiber and low in fat. Drink water. Take a break from alcohol, sweets and fast food. Chew your food slowly and sit down to eat. Get moving, sleep well and see your doctor if a symptom such as constant tiredness does not go away.

Whatever you decide, the choice is yours, but you should make it with accurate information. Our posts on detox diets 101, body detox the easy way, what the evidence says about cleansing the body and how to judge body detox products before you buy can help you decide.