A-Z dietary uses Articles

Carob is a tree (Ceratonia siliqua) in the pea family, which grows pods that contain seeds that can be used in food. These seeds are dried or roasted and ground to a powder that is slightly sweet and is commonly used as a chocolate substitute. The seeds are also commonly known as locust beans, which are the source of the food-thickening agent known as locust bean gum.

Best Uses For Carob

Chocolate Substitute

Carob powder is high in fibre and unlike chocolate, it does not contain caffeine or theobromine (the chemical that makes chocolate toxic for dogs), which allows it to be a safe chocolate alternative for dogs and humans alike.

Carob also contains protein, linoleic acid, alpha-linolenic acid, manganese, and iron. Because it is naturally sweet, unlike bitter cacao beans (the beans used for chocolate), carob requires less sugar for it to be turned into a sweet chocolate alternative. This allows it to be a lower-calorie treat during times of intense chocolate cravings.

Health Benefits of Carob

Fibre

Because carob can also be processed into a food-thickening agent, it has long been used in the treatment of diarrhea and gastroesophageal reflux. Locust bean gum was used historically as an additive in infant formula to help stop reflux in infants. Supplementation with carob fibre has also been shown to help people with high cholesterol to bring down their LDL ("bad") cholesterol within 6 weeks. Because carob is an excellent source of soluble fibre, it can also help to regulate blood sugar levels and is a traditional medicine used in Israel for the treatment of diabetes.

Blood Sugar Regulation – D-chiro-inositol

In addition to carob's fibre content providing blood sugar-regulating capability, it also contains D-chiro-inositol (DCI). DCI is a particular isomer of inositol that has been found to have many health benefits, one of which is reducing insulin resistance. This allows DCI to be a major contributor to the treatment of metabolic syndrome (Syndrome X).

Where Can I Buy Carob?

Carob is available in a wide variety of forms in both the health food store and the regular grocery store. It can be found as a powder, locust bean gum, or as carob chips that can be added to baking as a substitute for chocolate chips. There is no recommended dosage for carob supplementation in the diet. You can simply enjoy carob as a tasty addition to your daily meals and as a chocolate substitute to help regulate your blood sugar. For the insulin sensitivity benefits of D-chiro-inositol, at least 500mg must be eaten daily.

Fenugreek is a plant that is native to the Middle East, Egypt and India. It has been used for thousands of years as a food and medicinal agent. Today fenugreek seeds are eaten or fenugreek supplements are taken to reap its impressive health benefits. Continue reading to learn how fenugreek can support your health and its supplement varieties.

Main Medicinal Compounds in Fenugreek

The three constituents of fenugreek are trigonelline, nicotinic acid and coumarin. These properties make fenugreek an excellent choice for the treatment of diabetes and insulin resistance.

Key Health Benefits of Fenugreek Supplements

Its main health benefit is its blood sugar-regulating capabilities. Fenugreek seeds are also high in fibre, which helps to regulate blood sugar by slowing down the absorption of sugar in the intestines. 

Fenugreek is also used to increase the milk supply of nursing mothers. It is believed to do this by acting on the brain to stimulate the release of prolactin, the hormone responsible for milk production. 

Other reported uses for fenugreek are to lower cholesterol, thin mucus secretions and lubricate the intestines to relieve constipation.

Selecting Quality Fenugreek Supplements: Format, Potency & More

Most fenugreek supplements are made as encapsulated ground seeds, a tincture of the seeds or loose seeds. Fenugreek seeds are usually crushed or ground to release the essential oils (medicinal ingredients). Fenugreek may be found in formulas for regulating blood sugar or increasing milk supply.

Key Cautions & Considerations

Due to fenugreek’s blood sugar-regulating ability diabetics and individuals with hypoglycemia should use caution when taking fenugreek. Oral hypoglycemics and insulin levels may need to be adjusted when an individual uses fenugreek.

Sesame seeds are among humanity's oldest oilseed crops, domesticated over 5,000 years ago. Revered for many years, these tiny seeds are a nutritional powerhouse, packed with healthy fats, protein, fibre, vitamins, and minerals. The oil extracted from them is a cornerstone of Asian cuisine, offering a rich, nutty flavour and a host of culinary uses. 

Beyond the kitchen, these seeds have cultural significance in many traditions, symbolizing luck and prosperity. Today, they remain a versatile ingredient in global diets, supporting heart health, bone strength, and overall well-being.

What Are Sesame Seeds?

Sesame seeds are the tiny seeds we often see on hamburger buns. Interestingly, McDonald's purchases approximately 75% of Mexico's sesame seed crops to use on their sesame buns, which are eaten worldwide. Numerous varieties of sesame seeds exist, varying in size and colour, from tan to black; the off-white colour is the most common variety.

Even though these seeds are small, they are a powerhouse of nutrition. They have one of the highest oil contents of any seed, with some varieties containing up to 50% oil, compared to soybeans, which contain only 20% oil content. Sesame oil is high in vitamin E, a natural antioxidant that is important for heart health. Sesame seeds are also high in protein, and are 25% protein by weight. While they are a good source of protein and fibre, they are also rich in essential minerals, like copper, calcium, magnesium, manganese, iron, selenium and zinc.

Ways Sesame Seeds Support Your Health

A well-rounded, healthy diet will include sesame seeds because they are incredibly nutrient-dense. They are rich in vitamin E, protecting against heart disease and aging. Vitamin E in particular is a powerful antioxidant that lowers cholesterol, protects against cardiovascular disease, prevents cataracts and Alzheimer's disease. These seeds are rich in minerals that build and strengthen bones, promotes healthy thyroid function, boosts immunity, revitalize skin and is a good source of iron.

How Sesame Works in The Body

Sesame seeds can be considered a superfood because they are high in the nutrients our bodies need to maintain a high level of health. They are high in protein and fibre, which help regulate blood sugar and support weight loss. They are a natural source of fat-soluble antioxidants like vitamin E. Most importantly, they are high in minerals, which support strong bones, healthy hormones and increase immunity. They are a natural source of copper, which is important to balance zinc supplementation. Also, because these seeds are a good source of iron, eating them is important for those suffering from iron deficiency anemia.

Adding Sesame Seeds To Your Diet

You can simply start adding sesame seeds to the foods you're already eating. Sprinkle them on salads, oatmeal, roasted or steamed veggies, stir fries or wraps. They'll add a little nutty crunch to your meal. They are really tasty sprinkled on steamed veggies like broccoli, green beans or asparagus with a squeeze of lemon. Sprinkling them on as a garnish gives your meal a pleasing, more finished look too. Tahini is a sesame seed paste and is the secret ingredient in hummus and many vegetarian dishes. Tahini can also be used as a spread or a dip.