In this article, we will focus on the ingredients in cosmetic products that can trigger skin allergies. What causes these allergic reactions? Which ingredients should be avoided and what are some tips for choosing the right cosmetic products?

Allergist Séverine Fernandez shares her expertise on the subject.

Allergies: why does our body rebel against certain substances?

An allergic reaction is an inappropriate response of the immune system to a normally harmless environmental substance (the allergen). The body sees the allergen as a threat, like bacteria or a virus, and decides to fight it off with an overreaction.

There are many types of allergens: foods, cosmetic ingredients, pollen, mites, etc. However, bear in mind that the body’s defense mechanism when your skin breaks out in spots or pimples after applying a face cream is by no means comparable to a food allergy to peanuts⁷.

Mechanism of action: the calm before the storm

One thing that all allergies have in common is their mode of action, which occurs in two stages:

• Initially, there is a period during which we are repeatedly exposed to an allergen. We experience no symptoms, so we assume that everything is fine.Meanwhile, our immune system has already mistakenly perceived this chemical as an enemy. This is the sensitization phase.
• Then, after a certain period of time, which varies from person to person, the body can no longer tolerate contact with this supposed enemy. The body will now produce a reaction every time it is exposed to the antigen. This is the elicitation phase⁸.

Skin allergies are linked to a specific type of immune cells: attacking white blood cells⁹. When the allergen is reintroduced into the body through a cosmetic product, these attacking white blood cells are summoned as reinforcements. They are activated, multiply, and release chemical compounds that trigger skin lesions. Their goal is to destroy the invading allergen at all costs. Unfortunately, this reaction also induces a rash and skin inflammation.

One of the peculiarities of skin allergies is that it is not impossible to develop allergies to several ingredients. This is because various plant extracts may contain the same allergen. For example, it is common to be allergic to geranium and rose essential oils because they both contain geraniol¹⁰, a compound on the European Union’s list of allergenic fragrances¹¹.

Symptoms that are no fun

After the silent sensitization phase, – which can last several months, years or even decades, – each subsequent exposure will trigger a skin reaction within 24 to 72 hours. This can result in various symptoms such as severe itching, redness, swelling, dry skin, the appearance of small blisters, etc⁷. Ouch!

In addition, the symptoms of a skin allergy can typically worsen over time and become increasingly rapid in onset. After several exposures, some attacking white blood cells will remain present in the skin, at the point of usual contact with the allergenic cosmetic (particularly on the hands, face, and armpits). They are standing by, ready to spring into action at the next encounter⁸. This explains why symptoms can worsen over time and appear in less than 24 hours.

These allergy symptoms should not be confused with irritation, another unpleasant and annoying skin reaction. The latter is a temporary injury to the skin or eyes caused by a substance with corrosive properties. The reaction can occur rapidly and varies based on each individual’s skin resistance and the concentrations used in cosmetic products. This creates a pulling and burning sensation, rather than itching⁷. Conversely, it is important to remember that an allergy is caused by your body’s overreaction to a harmless substance, even if it is present in very small quantities!

It is therefore easy to understand why it is so important to check for the presence of potential allergens in our cosmetic products, even if we experience no symptoms. The idea is to ensure that your body does not encounter these substances so that, in the future, it will not recognize them as a threat. This is because, once your body’s immune system becomes sensitized to an allergen, there’s no turning back!

Are some people more sensitive than others?

Anyone can suddenly become allergic to a substance, and at any age. However, certain predispositions and environmental phenomena can promote the triggering of this reaction.

Firstly, it is important to remember that damaged skin opens the door to external aggressors. Allergens find it easier to penetrate into barrier-disrupted skin and attach themselves to immune system cells. That is why people with skin conditions, or those who have suffered from skin diseases during childhood, are more likely to develop an allergy later in life. It should be noted that atopic dermatitis, an inflammatory skin disorder affecting 10% of children worldwide, tends to promote a higher prevalence of this sensitization to allergens¹².

Another important fact: skin composition varies from person to person. On the surface, enzymes can degrade the simplest external molecules to prevent them from penetrating the skin barrier. How convenient! The problem is that the number and distribution of these enzymes are not the same for everyone^3,13. This variability seems to be one of the clues to why some of us are more likely to develop allergies¹⁴.

Another clue lies in the ability of our white blood cells to control skin inflammation. These control white blood cells are not there to fight the enemy, but rather to calm things down. Their goal is to ensure that the body does not overreact and to minimize skin damage. An insufficient number of these white blood cells may promote sensitization and worsen the symptoms. However, stress, nutritional deficiencies, viruses, certain diseases, or age could also contribute to a decline in the number of these white blood cells¹⁵.

Where are these allergens hiding in our cosmetics?

Fragrances

Along with preservatives, they are the most common cause of skin allergies¹⁶. Fragrances are in fact a cocktail of dozens, or even hundreds of different molecules¹⁷. They can be synthetic or of natural origin, and are used in all types of cosmetics such as moisturizers, soaps, deodorants, masks, etc. Many of these substances are listed under the vague label of “fragrance” or “perfume”^18,19. This does not make it easy to identify an allergy to one of these highly allergenic substances. Lyral wins the award as the top allergenic substance according to the Scientific Committee on Consumer Safety (SCCS) and has therefore been banned from use in cosmetics in the European Union since 2019²⁰. In the USA, its labeling as an allergen is not mandatory and there is no regulation prohibiting its use in cosmetics¹⁹. Linalool, geraniol, limonene, natural lichen extract and citral are also known to cause allergic reactions.

Essential oils

Used as a fragrance or due to a wide variety of other properties, many of them are highly allergenic, particularly lemongrass essential oil, jasmine absolute, and sandalwood oil¹⁴.

Preservatives

On one hand, preservatives are beneficial because they inhibit the growth of microorganisms that could be dangerous to our health. However, some of them are powerful allergens. This is the case, for example, with MIT (Methylisothiazolinone) and MCIT (Methylchloroisothiazolinone). Yet they are used in nearly 20% of shower gels and shampoos²¹! And what do we know about Quaternium-15? 7% to 10% of Americans are allergic to this substance^22,23. It has been banned in the European Union since 2019²⁴. Let’s not forget 2-Bromo-2-nitropropane-1,3-diol which is reported to cause allergies in almost 3% of the population according to American studies^22,23.

UV filters

These compounds are used to absorb the sun’s harmful UV rays which can damage the skin. They are very important in preventing cell aging and the development of skin cancer. But there’s a catch! After exposure to sunlight, some of them can be allergenic. This phenomenon is known as photosensitivity. This is the case with avobenzone, homosalate as well as compounds in the benzophenone family, which are nevertheless widely used ingredients in sunscreen products²⁵. And that’s not all! When they are combined with vitamin A (aka retinol) found in some day creams, this phenomenon may be more pronounced²⁶.

When the good guys become villains.

Some compounds are not allergenic per se, but can degrade into allergenic molecules. This is the case with so-called “formaldehyde-releasing” preservatives such as benzylhemiformal, diazolidinyl urea, DMDM hydantoin, imidazolidinyl urea and methenamine^23,27. Their degradation into allergenic molecules is mainly dependent on the cosmetic formulation, acidity, exposure to sunlight and temperature²⁸. Fragrance substances are also subject to this phenomenon. The oxidation of limonene, through exposure to sunlight, caused contact allergy in 3% of subjects tested according to one study¹⁴. This compound is present in virtually all plant extracts: essential oils, perfumes, floral waters, etc²⁹. This poses a serious problem.

In practical terms, what can be done?

• Avoid exposure to contact allergens as much as possible. This will considerably limit sensitization of the immune system to these substances.
• Avoid fragrance substances, even if they are labeled as “natural” or “based on essential oils”. The fact that fragrances are labeled “natural” does not guarantee that they won’t trigger skin irritations or allergic reactions.
• Be particularly vigilant in cases of atopic eczema or chronic irritation, even if this condition has existed since childhood. These pathologies increase the risk of developing a sensitization to contact allergens. The onset of the allergy’s elicitation phase is still possible during adulthood.
• Avoid over-cleansing of the skin. Excessive use of soaps and skin stripping products like scrubs can alter the skin’s natural protective barrier. This can allow the enhanced penetration of allergens and facilitate sensitization to these compounds.
• Take care of your skin with appropriate emollient and moisturizing creams. This will help to maintain the skin’s protective function against external aggressors³⁰.
• When purchasing a product, it is not enough to check for terms such as “hypoallergenic formulation”, “dermatologist tested”, “safe for sensitive skin”, “fragrance-free” or “organic”. These claims do not guarantee the absence of allergens in the formulation¹⁹.
• If you develop a contact allergy, consult an allergist to identify the cause and prevent future skin reactions.

Authors: Zoé Kerlo, toxicologist, and Séverine Fernandez, allergist.

Cet article Skin Allergies: We Are Not Born Allergic, We Become Allergic est apparu en premier sur Yuka.

Unfortunately, many deodorants contain controversial substances. Smelling great, yes; health hazards, no

So here is our ranking of the cleanest deodorants! This ranking was done in a completely independent manner: no brands paid to be featured on here.

1		Simply Unscented Deodorant - Humble Excellent - 100/100 This product is completely clean: its formulation is very simple as it only contains 4 ingredients.
2		Charcoal Deodorant Scent Free - Cleo+Coco Excellent - 100/100 This deodorant does not contain any controversial ingredients. The base of its composition is coconut oil.
3		Natural Deodorant - Hibar Excellent - 100/100 This deodorant is clean and free from any controversial ingredients.
4		Deodorant Rose & Vanilla - Schmidt's Excellent - 93/100 This product does not contain aluminium salts, which are associated with reproductive toxicity and disruption of fetal development.
5		Sweet Coconut Deodorant - Hello Excellent - 93/100 This product contains no hazardous ingredients, no aluminium salts, no mineral oils. The latter are petroleum derivatives whose manufacturing process may contain cancer-causing impurities.
6		Sandalwood Deodorant - Every Man Jack Excellent - 93/100 This deodorant is free of any problematic ingredients.
7		Unscented Deodorant - Tom's of Maine Excellent - 93/100 This deodorant does not contain aluminium or parabens, and is fragrance-free.
8		Coconut Nectar Deodorant - Curie Excellent - 93/100 The main ingredient of this clean deodorant is coconut oil.
9		Fresh Falls Deodorant - Dr. Squatch Excellent - 93/100 This product is formulated without controversial ingredients.
10		Waves Deodorant - Clean Age Excellent - 93/100 This deodorant, which has a 100% recyclable packaging, does not contain aluminium, parabens or mineral oils.

To learn more about how these products were selected, you can click here.

Cet article TOP 10 Deodorants est apparu en premier sur Yuka.

Yet, not every cooking method impacts food the same way. Some techniques are more effective at preserving your ingredients’ nutritional quality. Generally, the shorter the cooking time and the lower the temperature, the better it is for retaining the food’s nutritional content.

Gentle steaming

This technique uses a low-temperature steamer (meaning the temperature remains below 212°F). It is the most appealing solution to optimize nutritional quality and preserve as many vitamins and minerals as possible.

It also maintains the flavor and texture of foods. This appliance is frequently used to cook vegetables, but it works with many other foods, such as legumes, fruits, poultry and fish.

Stir-frying

Stir-frying is very common in Asian cuisine: the technique consists in sautéing foods in a wok or skillet.

This is a very quick cooking method: food is seared on high heat for just a few seconds, which limits the deterioration of the food’s inherent nutritional quality.

This cooking method is also appealing because it does not require much oil.

Cooking en papillote

The French term “en papillote” refers to cooking ingredients in parchment (or aluminum foil). With this method, food is sealed in a pouch made from aluminum foil or parchment paper, then cooked in an oven or microwave. The food is protected inside the pouch, which helps to preserve nutrients.

However, cooking en papillote is usually done at a high temperature (250°F or higher), which diminishes the food’s nutritional quality.

If you opt for this method, it is better to use parchment paper to prevent any transfer of metal particles from the aluminum foil to your food. In addition, aluminum foil cannot be used in microwave ovens; only parchment paper is suitable for using a microwave to cook en papillote.

Furthermore, you should never add any acid (e.g., lemon, white wine or vinegar) when cooking with aluminum because the acidity promotes the absorption of aluminum.

Water poaching

To poach foods in water, the food is held at a high temperature for a lengthy period, which lowers its nutritional quality. Thus, it is preferable to poach at a low temperature and to avoid bringing foods to a boil.

In addition, some of the minerals (and vitamins, to a lesser extent) migrate into to the cooking liquid. Thus, we recommend that you consume this poaching liquid where possible. You should also choose organic vegetables to avoid consuming any pesticides that may have migrated into the cooking water.

Baking

Baking takes a long time and often requires very high temperatures. Thus it has a major impact on nutritional quality.

Furthermore, it promotes the Maillard reaction, which is the chemical reaction that occurs in high-temperature cooking and creates Maillard products. The reaction lends foods a brown color and enhances their flavors. For example, Maillard products are responsible for the characteristic taste of the crispy skin on an oven-roasted chicken. However, Maillard products encourage oxidative stress, which accelerates cellular aging and increases the risk of cancer (see our post on antioxidants).

Pan frying

Pan frying also requires high temperatures and a relatively long cooking time. As such, this cooking method should be limited.

It is also important to choose an oil suited to cooking: olive oil for low temperatures and coconut oil for high temperatures. You should never bring an oil to its smoke point, as this makes it toxic.

Similarly, you should absolutely avoid browning butter. If you cook with butter, choose ghee (i.e., clarified butter) because it tolerates higher temperatures better than butter.

Grilling

When you grill meat, the fats in the meat drip into the charcoal and catch flame: the resulting smoke contains a carcinogenic substance (benzopyrene) and several other toxic compounds that permeate the meat.

According to a study, a grilled 3.5-ounce steak may contain as much benzopyrene as 120 cigarettes (Kaisennan, 1996). This is why it is recommended that the meat be cooked at least 4 inches from the coals.

If you cannot resist grilled meats in the summer, the best approach is to use a plancha or a vertical grill, which allows the smoke to escape into the sky without entering the meat. You should also marinate your foods before cooking as it reduces the amount of toxic compounds they absorb.

Microwaving

There is wide disagreement among experts about the dangers of microwave cooking. Some believe that, if the microwave oven is not damaged, it cannot emit dangerous amounts of radiation.

However, others are concerned because microwaves cause unnatural changes in food structures by agitating their water molecules, and we do not yet know the full extent of the potential effects and consequences of such action.

Because the matter has not been settled, it is advisable to use the microwave in moderation.

Deep frying

This high-temperature cooking method favors the production of troublesome compounds through the Maillard reaction.

In addition, browning food in a fryer also produces acrylamide, a molecule that promotes the development of cancer and becomes neurotoxic in high volumes. This molecule is formed mainly when sugars are present. For example, the sugar in potatoes will encourage the production of acrylamide when cooked in a fryer.

Finally, deep frying foods increases their fat content. Frying oils are usually high in omega-6 and saturated fatty acids, two kinds of fat that are already over-consumed (see our post on fats).

Air Fryer

The air fryer presents an interesting alternative to traditional frying methods, allowing for a significant reduction in fat content by about 70% to 80%.

However, this cooking method does not eliminate the issue of producing Maillard compounds, which are problematic substances that form during the browning of foods. Therefore, while it offers a good compromise, it should be used in moderation.

Cet article Cooking Your Food Without Losing Nutrients est apparu en premier sur Yuka.

So, here’s our ranking of the best vegetable soups and broths to keep you warm while taking care of your health! This ranking was done in a completely independent manner: no brands paid to be featured on here.

1		Lentil Vegetable Soup - Trader Joe's Excellent - 100/100 Organic, additive-free, and contains iron-rich lentils.
2		Black Bean Vegetable Soup - Amy's Kitchen Excellent - 100/100 Organic, additive-free, contains black beans which are a great source of magnesium.
3		Three Lentil Soup - Auga Excellent - 100/100 Organic and made without additives.
4		Spicy Black Bean & Kale Soup - Pacific Foods Excellent - 100/100 Organic, contains some protein and fiber.
5		Minestrone Soup - Health Valley Excellent - 100/100 Organic, additive-free, low in sodium.
6		Vegan Protein Broth - Sam's Choice Excellent - 94/100 Organic, additive-free, source of protein.
7		Italian Style Bean & Pasta Soup - Progresso Excellent - 90/100 Low calorie, interesting source of fiber and protein.
8		Low Sodium Vegetable Broth - Culinary Treasures Excellent - 88/100 Organic, very low in calorie and low sodium.
9		Super Greens Creamy Soup - Imagine Excellent - 88/100 Organic, additive-free, low calorie.
10		Low Sodium Vegetable Broth - O Organics Excellent - 88/100 Organic, additive-free, low calorie.

To learn more about how these products were selected, you can click here.

Cet article TOP 10 Vegetable Soups and Broths est apparu en premier sur Yuka.

1. Have a savory breakfast!

Most of us eat cereal with milk or buttered white toast with jam alongside a tall glass of orange juice for breakfast. But that breakfast is far from ideal in terms of nutrition. Indeed, that kind of overly sugary meal encourages insulin secretion, which should be avoided — especially in the morning.

It’s best to opt for a savory breakfast. Eating protein in the morning promotes the production of dopamine, a neurotransmitter that stimulates the mind and jump-starts your motivation. In addition to making you more motivated and alert, consuming protein at breakfast can also help you feel full longer and reduce snacking later in the morning.

Eggs are the perfect solution because they contain extremely high quality protein and are rich in vitamins and minerals. But there are other protein sources you can try for variety:

	Animal protein: one ounce of cheese (preferably goat or sheep milk), a yogurt (goat or sheep milk), sardines or a slice of good ham (from time to time)
	Plant-based protein: soy-based vegan pudding packed with protein, chia seeds, nuts (almonds, walnuts, hazelnuts, etc.)

2. Eat at least 2 to 3 fruits and 2 to 3 servings of vegetables a day

A daily intake of 28 to 32 oz of fruit and vegetables is ideal, i.e. 2 to 3 servings of vegetables (17 oz) and 2 to 3 fruits. For lunch and dinner, choose at least one raw and one cooked fruit or vegetable.

After all, fresh fruits and vegetables are very high in fiber, which has an essential role to optimizing our health. It contributes to satiety and therefore plays an important role in weight management, it helps regulate our blood sugar levels, and it also facilitates digestion and helps balance our gut microbiota.

Fruits and vegetables are also rich in vitamins, minerals and antioxidants. Getting the right amount of antioxidants is particularly important for preventing cancer, degenerative diseases and cardiovascular disease.

Vary the fruits and vegetables on your plate and their colors as much as possible to reap all their benefits!

Warning: fruit juice is not the same as fruit! Juice lacks the fiber that regulates the rate at which sugars are assimilated, so its glycemic index is much higher than that of whole fruit.

3. Eat good fat

The quest to eliminate fat has no scientific or biological basis. In fact, “good fats” are responsible for the proper development of eyesight, brain membranes and neural connections. In addition to being good for the brain, they help reduce cardiovascular risks. So good fat is a crucial ally for good health!

But not all fats are created equal! The problem is not that we eat too much fat these days, but that we eat too much bad fat.

Limit your intake of saturated fats and omega-6, which are currently over-consumed. These fats are found in animal products (meat, butter, cheese, etc.), in some vegetable oils (sunflower, coconut, palm, grape seed) and above all in many processed products (cookies, potato chips, etc.).

On the other hand, make sure you get plenty of omega-3 fatty acids! Omega-3 fatty acids occur primarily in fatty fish (tuna, salmon, mackerel, sardines, etc.), certain oils (canola, linseed, walnut), seeds (chia, flax, hemp) and in some vegetables in very small quantities (watercress, lamb’s lettuce, cabbage). Caution: do not consume tuna or salmon more than once a week, as they generally contain high levels of various pollutants, including heavy metals (mercury, PCBs, dioxins, etc.).

Choose products rich in omega-9 fatty acids. Omega-9 fatty acids occur in large quantities in olive oil, hazelnut oil, avocado, hazelnuts and almonds. In view of the environmental impact of avocados, we recommend eating them only occasionally.

4. Take the time to chew

Chewing may seem like a trivial step and is often neglected; however, it plays an essential role in our health.

	Better nutrient absorption: good chewing transforms food into nutrients that reach our cells more effectively.
	Eating less and managing weight: chewing triggers various hormones that send a satiety signal to the brain during the meal.
	Improving digestion: insufficient chewing forces the stomach to produce more gastric juice to break down large pieces. This excess acid can irritate the digestive lining and cause acid reflux.
	Protecting teeth and gums: chewing helps prevent cavities by stimulating saliva production, which cleans dental plaque and protects enamel from acidity. It also exercises our gums, essential for good dental health.

5. Fill up on antioxidants

Antioxidants are extremely beneficial molecules that are crucial to cell protection. They help guard against various afflictions, such as premature skin aging, cancer, degenerative disorders, cataracts, arthritis and cardiovascular disease.

The good news is that these miracle workers occur all around us in our food. Eating generous amounts of fruits and vegetables is usually enough to cover the body’s needs. Here are some foods with particularly high antioxidant properties:

	Berries: blueberries, blackberries, goji berries, acai berries, raspberries, strawberries
	Other fruits: apples, plums, pomegranates, oranges, kiwis, grapes, figs
	Vegetables: artichokes, cabbages, broccoli, spinach, bell peppers
	Allium family: onion, garlic, shallot
	Spices: cloves, ginger, turmeric, cinnamon
	Herb: thyme, basil, oregano, parsley, chives, dill, mint, rosemary, bay leaf
	Hot beverages: tea and coffee
	Cacao and chocolate: pure cocoa powder, dark chocolate (at least 70% cacao)

You should eat organic versions of these foods because organically grown foods have 20% to 70% more polyphenols (a type of antioxidant found in many vegetables) than conventionally grown foods.

6. Eat mindfully

In our busy lives, many of us eat breakfast at breakneck speed, or gobble up lunch in front of our computers to make the most of our time. We are completely disconnected from our relationship with food.

However, it is important to devote at least 20 minutes to each meal. Mindfulness is about considering a moment in its own right, and paying attention to what we eat.

Applying mindfulness to our eating habits will have several beneficial impacts. First, it enables us to listen to our hunger and satiety signals and ensure that our intake is adapted to our needs. This will reduce the quantities we consume and our cravings for snacks.

Mindful eating also helps develop a preference for healthier foods: when we eat impulsively and emotionally without listening to our bodies, we no longer feel the pleasure of eating, and we are more susceptible to fatty, sweet and salty foods.

Finally, mindfulness also contributes to mental well-being. It allows you to observe your feelings without judgment, and to listen to yourself. Thinking only of the present moment during a meal also helps to still the mind and lower stress and anxiety.

7. Limit your salt intake

Salt is essential to proper body function, but excessive consumption can lead to the development of certain diseases. Today, we consume more than twice as much salt than we really need!

Excessive salt intake increases the risk of high blood pressure. Hypertension itself can lead to heart disease and even stroke. Salt consumption also increases the risk of cancer and stomach ulcers.

There are simple ways to reduce salt intake:

• Limit foods high in salt: ready-made meals, potato chips, cold cuts, pizza, sauces, cheese, etc.
• Opt for alternatives to add flavor to dishes, such as garlic, onion, thyme, chives, basil, lemon, pepper, curry, paprika and all sorts of spices.
• Taste before salting
• Do not add salt to cooking water
• Remove the salt shaker from the table

8. Go vegetarian at dinner

It is recommended to prepare a vegetarian dinner, meaning no meat, fish or eggs. This type of meal will help pave the way for a good night’s sleep.

So, for dinner you should opt for plant-based protein rather than animal protein. Indeed, animal protein encourages the production of dopamine, a neurotransmitter responsible for alertness and motivation. While it is perfect in the morning to rev you up, at night the body needs to make serotonin, a neurotransmitter associated with soothing and sleep regulation.

Serotonin is made from tryptophan, an amino acid found in plant-based protein, such as legumes, soy, brown rice, sunflower seeds and chocolate. The carbohydrates found in legumes and grain products also help optimize serotonin production.

Some foods promote serotonin production, which optimizes sleep quality:

	Walnuts and almonds: in addition to tryptophan, they contain magnesium, a lack of which can be linked to sleep disorders.
	Carbohydrates (from whole grains and fruits): thanks to insulin secretion, their amino acids will be directed to the brain rather than the muscles. That will make room for tryptophan in the brain, so it is more readily available for serotonin production.

Furthermore, animal proteins and cooked fats are very demanding for the digestive system: they are made up of molecules that can take a long time to digest.

9. Opt for low-temperature cooking

Cooking at high temperatures erodes the nutritional quality of food: it leads to the destruction of certain vitamins and minerals. Some vitamins are very sensitive to heat, and foods can easily lose 50% of their initial vitamin content during cooking. The longer the cooking time and the higher the temperature, the lower the nutritional content of the food.

In addition, browning food during cooking is accompanied by the production of Maillard bodies, compounds which, in excessive quantities, can increase the risk of developing certain cancers.

Opt for low-temperature cooking, i.e. below 210°F. The most useful method is gently steaming your foods.

10. Eat raw foods and avoid processed foods

Raw food is a product that is sold in its original form and has not undergone any
processing: fruit and vegetables, legumes, eggs, fish, etc. Conversely, processed products
are those that have undergone some form of transformation in order to be sold and which do not occur in this form in nature: ready-made meals, fruit juices and soft drinks, cookies, etc.

Ultra-processed foods have problematic health effects: they are often low in nutrients with a high glycemic load. What’s more, they generally contain little fiber and their texture can be too soft to be satiating.

Finally, consuming processed foods throws the gut microbiota out of balance. As a result, the intestinal microbiota has fewer good bacteria, which are essential to proper body function since they fight pathogens (e.g. parasites and bacteria) and perform essential functions to prevent lifestyle diseases.

Here are some tips for avoiding processed foods:

	Go with short ingredient lists, meaning no more than 4 or 5 ingredients.
	Avoid products whose ingredient list includes items with complicated names (glucose-fructose syrup, hydrolyzed proteins, modified starch, etc.).
	Choose products without problematic additives. Of course, you can use Yuka for this!
	Eat as many raw, unprocessed products as possible, that you have prepared and cooked yourself.

Cet article The 10 Keys to Healthy Eating est apparu en premier sur Yuka.

Understanding what goes into chocolate

Chocolate is made from cacao beans harvested from cocoa trees. It has three main ingredients:

• Cocoa mass: Also known as chocolate liquor, it is made from ground cacao beans. Cocoa mass naturally contains 55% cocoa butter and 45% cocoa solids.
• Cocoa butter: It is obtained by cold pressing cacao beans, which separates the cocoa butter from the cocoa solids.
• Sugar

The cocoa percentage given on chocolate bars reflects the amount of cacao contained in the chocolate, namely, the cocoa mass (a mix of cocoa butter and cocoa solids) and cocoa butter.

Extraordinary antioxidant powers

Cacao has extraordinary antioxidant powers, so it contributes to the prevention of cardiovascular diseases, degenerative neural disorders and even cancer (read our post about antioxidants).

Its protective benefits are concentrated in the cocoa mass, or cocoa powder, which is rich in polyphenols, the most powerful antioxidants. Therefore, the higher the cacao content in the chocolate, the greater its antioxidant properties.This is why dark chocolate packs the most antioxidants. A single square of 70% dark chocolate contains twice as many polyphenols as a glass of red wine and just as much as a cup of green tea that has been steeped for a long time. The antioxidant content of milk chocolate, however, is rather low and white chocolate has none because it does not contain any cocoa solids.

Consuming 20 grams of at least 70% dark chocolate each day (or two small squares) gives the body a valuable dose of antioxidants and works as a precious health food. The best time to enjoy it is with an afternoon snack.

Additional benefits of chocolate

Chocolate is also very rich in magnesium thanks to its cacao content. Dark chocolate contains nearly twice as much magnesium as milk chocolate. Magnesium deficiency is relatively common: nearly 70% of the adult population may not get enough magnesium. These shortfalls can result in fatigue, sleep disorders and irritability.

Because chocolate also contains sugar, it optimizes the action of serotonin, a neurotransmitter that is a key determiner of mood. It encourages feelings of calm and wellness. Cacao may also play a part in mood regulation through the presence of a special compound, theobromine.

Finally, some of the antioxidants contained in chocolate (flavonols) may promote the growth of intestinal bacteria that are good for our health, meaning they may be beneficial to the intestinal flora.

Choosing chocolate wisely

Here are some factors to consider to choose a chocolate wisely:

	Pick a dark chocolate that contains at least 70% cacao, because the cocoa powder contains all the benefits of chocolate. Ideally, try to make a gradual transition to 90% chocolate.
	Check the list of ingredients. Chocolate only requires basic ingredients: cocoa mass (or liquor), sugar and cocoa butter. Avoid chocolate that contains flavorings or additives such as lecithins.
	Choose "pure cocoa butter" chocolate. Some mass manufacturers use less expensive fats such as palm oil or shea butter.
	Opt for organic chocolate because cacao bean plantations are also susceptible to extensive use of pesticides.

Chocolate is still a high-calorie food that contains fat. So you should limit your intake to two or three squares of 70% dark chocolate per day: that is enough to reap all its benefits. The best solution is to eat only raw cocoa powder, which has very little sugar or fat. You can sprinkle it over your dishes or desserts.

Cet article Chocolate is good for your health! est apparu en premier sur Yuka.

Fortunately, there are products whose compositions are free from these risky substances and which represent a better option.

So, here is Yuka’s ranking of the best body washes! This ranking was done in a completely independent manner: no brand paid to be featured on here.

1		18-In-1 Hemp Rose Pure-Castile Soap - Dr. Bronner's Excellent - 93/100 This product does not contain parabens or sulfates, which are ingredients commonly used in shower gels.
2		Acidified Body Wash Lavender Sage - Lume Excellent - 93/100 This product contains no hazardous ingredients: no phtalates, SLS (Sodium Lauryl Sulfate) or SLES (Sodium Laureth Sulfate).
3		Watermelon Shampoo & Body Wash - Hello bello Excellent - 93/100 This product is formulated without controversial ingredients such as phthalates, parabens, or formaldehyde donors.
4		Fresh Sea Salt Liquid Soap - A la Maison de Provence Excellent - 93/100 The formulation of this product is very simple and contains only 7 ingredients, including coconut oil, olive oil, and argan oil.
5		Castile Soap Eucalyptus - Dr. natural Excellent - 93/100 This shower gel is free from problematic ingredients such as artificial colors, parabens, or sulfates.
6		Hyper-Reactive Skin Balance Body Cleanser - Dove Excellent - 86/100 This shower gel contains only two ingredients deemed low risk due to their potentially irritating nature.
7		Coconut Oil Daily Hydration Body Wash - Shea Moisture Excellent - 86/100 This product doesn't contain any high risk ingredients, only two with a low level risk.
8		Coconut Cream Body Wash - Pacifica Excellent - 86/100 This product contains aloe vera and hyaluronic acid and is free from harmful ingredients.
9		Raw Shea Butter Body Wash - Nubian Heritage Excellent - 86/100 This shower gel is made from shea butter and contains no risky ingredients
10		No.03 Moroccan Mint & Cedar Body Wash - Goodfellow & Co Excellent - 79/100 This shampoo and body wash is made without silicones, sulfates, parabens or synthetic dyes.
11		Moisture Loving Body Wash Avocado + Cactus - Raw Sugar Excellent - 79/100 The composition of this product is considered excellent as it contains only 3 ingredients deemed to have a low risk.
12		Sandalwood & Shea Butter Body Wash - Native Excellent - 79/100 This shower gel is made from a limited number of substances, as it contains only 8 ingredients, of which 3 are deemed to have a low risk.
13		Vanilla Bean & Hyaluronic Serum Body Wash - Love Beauty and Planet Good - 72/100 This product is considered good as it doesn't contain any harmful ingredients; however, it does contain 4 ingredients deemed to have a low risk for their potential to irritate or cause allergies.
14		Magnolia Hydrating Body Wash - Method Good - 72/100 This body wash is made without parabens or phthalates, and only contains 4 low-risk ingredients.
15		Purifying Tea Tree Body Wash - Jasön Good - 72/100 This product is rated good by Yuka because it contains no high-risk ingredients, and only a few are considered to have a low risk.

To learn more about how the products in this ranking were selected, you can click here.

Cet article TOP 15 Body Washes est apparu en premier sur Yuka.

But does eating organic have real health benefits? Does organic food really guarantee that there is no exposure to pesticides?

We break down the topic here with nutritionist Anthony Berthou.

What is organic agriculture?

Organic farming limits the use of synthetic chemicals

Organic agriculture limits the use of synthetic chemicals such as pesticides and synthetic fertilizers. Synthetic pesticides and fertilizers are artificial substances developed in laboratories and manufactured in factories, often with inputs from the petrochemical industry.

In the United States, Organic farming uses mainly organic substances and only resorts to synthetic substances under strict conditions: when “substance cannot be produced from a natural source and there are no organic substitutes”. All the substances must comply with the National List of Allowed and Prohibited Substances². Thus, the substances allowed in organic agriculture are much more limited than those permitted in conventional agriculture. For example, in the European Union, there are 363 commercial products authorized in organic, versus 2,668 in conventional farming³.

Some synthetic substances are extremely problematic for human and environmental health, so they are banned from organic agriculture. Organophosphates, for example, are used as insecticides and act on insects by blocking neurotransmission in the brain. But according to several researchers, they could also cause central and peripheral nervous system dysfunction in humans⁴. Some of them are also classified by the US EPA and the IARC as probable carcinogens^5,6.

These insecticides are also criticized for their impact on biodiversity : studies show toxicity in insects, plants and animals. In addition, these substances can persist for several months in the soil after being spread in the field and contributing to soil acidification and causing loss of fertility⁷.

However, some natural substances can also be problematic

Some natural substances and naturally derived substances used in organic farming can still be problematic for human health and/or the environment. A symbolic example involves copper-based compounds, and especially Bordeaux mixture, a combination of copper sulfate and lime. This mixture is authorized for organic farming in all countries. The use of copper-based pesticides is problematic for both the environment and public health. On the environmental side, the INRAE (France’s national institute for research in agronomy) reports, among other things, that “excess copper concentrations have known phytotoxic effects on the growth and development of most plants”⁸. On the health side, this mineral exerts a major pro-oxidative effect, which can lead to damage to our cellular component⁹.

The European Union has defined a list of 77 substances currently authorized in organic as “candidates for substitution”¹⁰. This means that these compounds are of particular concern to public health or the environment, and alternatives must be found. They remain authorized as long as there are no alternative solutions approved by the authorities.

Organic agriculture, therefore, significantly reduces human and environmental exposure to synthetic chemicals. One of the challenges facing organic agriculture today is the identification of alternatives to certain worrisome natural pesticides.

Organic farming also limits the use of additives

Beyond pesticides, organic agriculture also limits the use of additives. In fact, 82 additives are allowed in organic farming in the United States versus more than 500 in conventional farming¹¹. Many highly controversial additives such as tartrazine (E102), BHA (E320) and aspartame (E951) are prohibited in organic products.

What are the different organic labels and their requirements?

There are various labels that impose requirements regarding the organic origin of ingredients and products. However, the specifications vary from one label to another.

USDA Organic

The general requirements are the following: 

• Substances (agrochemical products and ingredients) must comply with the National List of Allowed and Prohibited Substances
• Sewage sludge, ionizing radiation or GMO’s are prohibited for crops (no test for GMO residue at several levels of production are required)
• Animals may not be administered antibiotics or hormones
• Animals must be fed 100% organic feed and forage
• Greenhouses are allowed
• A distinct buffer/boundary must exist between organic and non-organic crops
• Animals must be raised in living conditions accommodating their natural behaviors (like the ability to graze on pasture)

There are four different levels within the USDA Organic label, indicating varying levels of organic content and production methods.

100% Organic

• 100% of ingredients and processing aids in processed products must be organic (excluding salt and water) 
• Allowed to display USDA Organic seal

Organic

• 95% of ingredients and processing aids must be organic (excluding salt and water)
• Remaining 5% elements must be non-agricultural (minerals, agar-agar, etc.) or agricultural if an organic version is not commercially available and must meet the minimal requirements : comply with the National List of Allowed and Prohibited Substances and exclude methods such as GMO’s and ionizing radiation.
• Allowed to display USDA Organic seal

There are two other levels within the USDA Organic label, but they are not allowed to display the USDA logo on their products. Only the mentions indicated below can be displayed on the products.

Made with Organic Ingredients:

• Processed products that contains at least 70% organic ingredients (excluding salt and water)
• The remaining 30% non-organic ingredients must meet the minimal requirements detailed in the previous section
• These products are not allowed to use the USDA Organic seal

Organic Ingredients:

• Processed products that contains less than 70% organic ingredients
• The other non-organic ingredients do not need to meet the minimal requirements (GMO’s are allowed for example).
• These products are not allowed to use the USDA Organic seal

Certified Naturally Grown

The Certified naturally Grown promotes sustainable conditions of production through peer-review certification. It is managed by a private non-profit organization not affiliated with the USDA.

• Based on the exact same organic crop and livestock general requirements as the USDA National Organic Program
• A unique label, no categories based on the percentage of organic ingredients in the products unlike the USDA organic label
• Used for raw agricultural products (fruits, vegetables, meat, honeys, mushrooms, and flowers) sent directly to the consumer 
• Label which guarantees minimum paperwork and affordable certification dues for producers

N.B.: The ‘Non-GMO Project‘ label focuses on the absence of genetically modified organisms, and not on the organic aspect of ingredients and products. There is no prohibition to use chemical and synthetic substances or requirements about other aspects of agricultural production.

Eating organic reduces exposure to pesticides

Generally speaking, organic products are never completely free of pesticide contamination, but studies all agree that they contain much lower volumes. As a result, organic products are believed to contain on average 75% fewer pesticides compared to conventionally farmed foods, according to a large meta-analysis published in 2014 in the British Journal of Nutrition¹².

Pesticides are now recognized as substances that can cause many diseases. First, most studies show an increased risk of cancer in individuals most exposed to pesticides^13-18. The implicated cancers are non-Hodgkin’s lymphoma, leukemia, brain tumors, hormone-sensitive cancers, lung cancer and melanomas.

In addition, numerous studies show a link between exposure to certain pesticides and the risk of developing Parkinson’s disease. Research shows that people with high lifetime exposure to pesticides could have a 62% higher risk of developing the disease¹⁹. Pesticides are also blamed for an increased risk of Alzheimer’s disease^20,21 and Charcot-Marie-Tooth disease^22-24, as well as for cognitive and anxiety disorders^25,26.

For pregnant women, pesticide exposure during pregnancy may also have significant consequences on child development, including a higher risk of premature birth, autism, heart defects, or even metabolic complications in adulthood^27-29. Finally, increased exposure to certain pesticides also appears to foster both male and female fertility disorders³⁰.

Organic food has nutritional benefits

More antioxidants in organic fruits and vegetables

Organically grown fruits and vegetables are 20% to 70% higher in antioxidants than conventionally grown produce, with variable volumes depending on the type of antioxidant¹². This is attributable to the fact that a non-chemically treated fruits and vegetables have to defend themselves naturally against external aggressions (drought, parasite attacks, etc.). To adapt to this stress, they will produce more defense molecules, particularly polyphenols, compounds that belong to the antioxidant family.

Switching to a totally organic diet could increase the antioxidant content of the average diet by 20% to 40%, and even 60% for certain antioxidants.

Antioxidants are essential to our health and help protect our cells. They play an important role in preventing cancers, degenerative diseases (multiple sclerosis, Alzheimer’s disease, etc.) and even cardiovascular diseases (see our post on antioxidants).

More vitamins and minerals in plants

Several studies have also shown higher volumes of certain vitamins and minerals in organic plants. According to these studies, there may be more vitamin C (6% to 27%), iron (21%) and magnesium (29.3%)^34,35. Other studies, however, have found little or no difference^36,37.

Higher Omega-3 content in animal products

As for meat and milk, studies show that their Omega-3 content increases when they are produced organically, and that their Omega-6 content decreases. Omega-3 fatty acids are extremely beneficial and our intake is currently insufficient: we consume only about 30% of the recommended allowance of Omega-3. More importantly, we currently consume too much Omega-6 (see our post on fats).

On average, organic meat contains 22% more Omega-3³⁸. This is a result of the feed given to organic animals, which consume grass or hay instead of soybean meal. As for milk, it may contain up to 56% more Omega-3 according to a meta-analysis of 170 studies³⁹.

Organic food plays a role in preventing many diseases

A broad three-year study of 60,000 people in France known as BioNutrinet showed the benefits of an organic diet on the risks of becoming overweight or obesity and developing diabetes⁴⁰. According to this study, the people who consumed the most organic food had a lower risk of being overweight: 36% less likely for men and 42% for women. The risk of obesity is reduced by 62% in men and 48% in women.

Furthermore, among the highest consumers of organic produce, the risk of type 2 diabetes was reportedly reduced by 31%^41,42. This is because some chemical pesticides are endocrine disruptors linked to the risk of obesity and diabetes.

With regard to cancer risk, the same study concluded that regular consumption of organic foods could reduce the risk of developing cancer by 25%.The risk appears to be significantly reduced for breast cancer in postmenopausal women (-34%) and for lymphoma (-76%). However, the causal link cannot be established on the basis of this study alone, which has certain biases, and these figures need to be confirmed by other studies.

Finally, a study published in 2022 in the Environment International journal associates organic food with a significant reduction in oxidative stress, a phenomenon implicated in many chronic pathologies (neurodegenerative diseases, some cancers, diabetes)⁴³. Researchers believe these results are probably linked to the presence of synthetic pesticide residues in the conventional diet.

Eating organic: the best solution for better health?

Eating organic products has many health benefits. However, this alone is not enough to optimize your health. Consuming organic products should obviously be part of an overall healthy and balanced diet.

Consider the example of processed products such as chips or cookies. The fact that they are organic does not cancel out the fact that they may be far too sweet or salty. Thus, the organic dimension is far from being the only criterion to take into account, especially when purchasing processed foods.

When it comes to unprocessed foods such as fruits, vegetables, meat or dairy products, choosing organic is certainly a better option for your health.

The USDA organic label is a useful starting point for limiting our exposure to pesticides.

Cet article Is Eating Organic Better for your Health? est apparu en premier sur Yuka.

Be careful though! Some of these manufactured products are loaded with sugar and contain a wide range of additives

So, here is Yuka’s ranking of the best muesli and granola! This ranking was done in a completely independent manner: no brand paid to be featured on here.

1		Quinoa Cacao Granola - One Degree Organic Food Excellent - 94/100 Organic, contains no saturated fats, high in fiber and protein.
2		Cinnamon Oat Granola - Kind Excellent - 90/100 Rich in fiber (14g of fiber per 100g) and protein.
3		Triple Berry Granola - Bear naked Excellent - 90/100 No additives, low in sugar and high in protein.
4		Old Country Style Muesli - Bob's Red Mill Excellent - 90/100 Free of additives and saturated fats and loaded with protein and fiber.
5		Strawberry Granola Minis - Made Good Excellent - 88/100 100% organic, contains no additives or saturated fats; rich in fiber and protein.
6		Vanilla Bean Granola - Good & Gather Excellent - 85/100 Additive-free, fiber-rich, and made with certified organic ingredients.
7		Wildberry Protein Oats - Seven Sundays Excellent - 84/100 Loaded with protein and free of any additives.
8		Cinnamon Granola - Nature Valley Excellent - 84/100 Low in sugar (12g of sugar per 100g), high in fiber and protein.
9		Simply Granola Oats, Honey & Almonds - Quaker Excellent - 78/100 An excellent source of fiber and protein.
10		Oats & Honey Granola - Great Value Excellent - 78/100 Made without additives and rich in fiber and protein.
11		Whole Grain Granola Oats, Honey, Raisins & Almonds - Millville Excellent - 78/100 A high-fiber, protein-packed product, with no additives.
12		Apple & Almond Honey Granola - Simply Nature Excellent - 78/100 Contains no additives or saturated fats. The perfect way to add fiber and protein to your diet.
13		Vanilla Almond Agave Granola - Back to Nature Excellent - 78/100 An excellent source of fiber and protein.
14		Strawberry Shortcake Granola - The Safe + Fair Food Company Excellent - 75/100 Provides an optimal amount of dietary fiber, without additives or saturated fats.
15		Cinnamon Crisp - Kashi GO Good - 72/100 Very high in protein and fiber.

To learn more about how the ranked products were selected, you can click here.

Cet article TOP 15 Mueslis & Granolas est apparu en premier sur Yuka.

Soybeans are legumes, meaning that they belong to the family as lentils, beans and peas. Today we consume it in a wide variety of forms: beans, sprouts, oil, tofu, yogurt, milk, flour and fermented paste.

But what are its benefits and are there any risks associated with over-consumption? Here we shed some light on soy, with the help of nutritionist Anthony Berthou.

A good source of plant protein

Soy is very rich in high-quality plant protein (see our post on proteins), which makes it a go-to food for vegetarians and vegans. Soy protein contains the essential amino acids in rather good proportions, and they are very easy to digest.

But it is important to know that the protein content in soy varies depending on its form. Here are the protein volumes for 100 g of product:

• Soy flour: 45g
• Tempeh: 19g
• Tofu: 12g
• Miso: 12g
• Cooked soybeans: 12g
• Soy yogurt: 5g
• Soy beverage: 4g

Soy and hormones

Soy contains substances from the phytoestrogen family that can interact with female hormones (estrogens). Naturally, these hormones are mainly found in women, but they also occur in men in much lower quantities. These phytoestrogens can come into competition with our own estrogens by binding to some of their receptors. This is why there is much discussion about the effects of soy.

The first thing to know is that the quality of the intestinal microbiome will have a major impact on the effect of phytoestrogens. When healthy, our gut flora convert phytoestrogens into equol, a more active molecule. Thus, the impact of soy is dependent on the microbiome’s ability to convert phytoestrogens into equol, which may explain the disparate effects observed in different people. It is thought that only 25% to 60% of the population have the bacteria needed to synthesize equol.

As a result, phytoestrogens may have different health benefits. In particular, they may play a role in preventing hormone-dependent cancers, especially breast cancer. On the other hand, in women who already have breast cancer, some studies suggest that phytoestrogens may contribute to the proliferation of cancer cells.

Phytoestrogens may also lower the risk of cardiovascular diseases. And they may have a beneficial effect on osteoporosis and encourage proper gene expression.

The discussions around soy have not been settled. As of now, the studies are controversial and further research is necessary.

What about soy’s environmental impact?

Today, soybean farming is responsible for a large share of the deforestation of the Amazon in Brazil. Consider that the land area devoted to soy farming expanded from fewer than 30 million hectares in 1970 to over 100 million hectares today (Agralytica, 2012).

Moreover, soybean crops rely heavily on pesticides, particularly glyphosate, whose toxicity is widely criticized. These pesticides contaminate the soil and rivers and lead to health problems for the local population. Finally, the majority of the world’s soybean production – and especially Brazil’s soybean output– comes from GMOs, whose long-term effects on the ecosystem are still unknown.

Faced with this situation, it is important to know that a significant percentage of the world’s soybeans are used for animal feed, via the production of soy meal. That means that we consume soy indirectly when we eat meat.

The food processing industry is also responsible for the environmental impact of soybeans. Indeed, soybean oil is used in many processed foods (ready-made meals, sauces, cookies, etc.) because of its low cost. Here again, it is a good practice to carefully read the list of ingredients to avoid products that contain soybean oil.

It is not the consumption of soy in and of itself that is problematic, but rather its massive use in animal feed and in the agri-business industry in many processed foods.

Bottom line: what should you do?

There are several studies today that show there are health benefits from consuming soy in moderation. This holds true when soy is consumed as food– especially fermented products (e.g., tempeh, miso) – and not in the form of dietary supplements.

Although the evidence is still not sufficiently clear, it is still advisable to exercise caution as we await further research.

	1) Limit your soy consumption to three to seven products per week. It is also recommended to limit the consumption of these products by young children – especially boys – and by pregnant or nursing women. Given the small quantities consumed per serving, soy sauce is not included in this restriction.
	2) Consume soy in its natural forms. In particular, avoid consuming soybeans in the form of dietary supplements made from phytoestrogens.
	3) Prioritize fermented soy products (e.g., miso, tempeh). Fermentation optimizes the effects of soy by reducing the presence of compounds that lower the absorption of nutrients in the digestive system. Fermentation also helps the microbiome to better metabolize the active forms of soy (equol).
	4) Choose organic soybeans that are grown locally. The environmental consequences of soybean farming in Brazil are disastrous, and it is important to prioritize local consumption. You should note, however, that organic products can have up to 0.9% GMO.

Cet article Soy: friend or foe? est apparu en premier sur Yuka.