In the quest for natural and effective weight loss solutions, "raw reds" are gaining attention. This article delves into the potential benefits of incorporating raw red foods and supplements into your diet, exploring their nutritional properties and impact on weight management.
Understanding Raw Reds
The term "raw reds" encompasses a variety of red-hued foods, including vegetables, fruits, and roots, consumed in their unprocessed state. These vibrant foods are often rich in antioxidants, vitamins, and minerals, contributing to overall health and well-being.
Red Cabbage: A Nutritional Powerhouse
Red cabbage, sometimes called purple cabbage, is a cruciferous vegetable related to broccoli, cauliflower, and kale. It is a nutrient-rich food, with its purple-reddish color coming from the plant compound anthocyanin and the acidity level of the soil where it’s grown. Red cabbage is usually a little smaller and denser than green cabbage, and it has a more peppery taste.
Health Benefits of Red Cabbage
- Heart Health: Diets high in anthocyanins, found in red cabbage, are linked with lower blood pressure and a reduced risk of cardiovascular disease.
- Brain Protection: Anthocyanins may increase blood flow in brain areas linked to attention, language, and memory, potentially aiding memory and speech in older adults.
- Bone Health: Red cabbage contains nutrients like vitamin K, calcium, magnesium, and zinc, essential for building and maintaining healthy bones.
- Digestive Health: High in fiber, red cabbage promotes healthy digestion and can help maintain a healthy balance of prebiotics in the digestive system.
- Weight Control: Red cabbage is low in calories, has a high-water content, and is a good source of dietary fiber, helping you feel full without consuming too many calories.
- Cancer Prevention: Like other cruciferous vegetables, red cabbage contains indole-3-carbinol, a chemical believed to play a role in preventing several types of cancer, including colorectal cancer.
Nutritional Profile of Red Cabbage (per 1-cup serving)
- Calories: 28
- Protein: 1.27 grams
- Fat: 0.1 gram
- Carbohydrates: 6.56 grams
- Fiber: 1.87 grams
- Sugar: 3.41 grams
- Vitamin K: 34 micrograms (28% of the daily value)
- Vitamin C: 50.7 milligrams (56% of the daily value)
- Folate: 16 micrograms (4% of the daily value)
- Other vitamins and minerals: Vitamin A, Folate, Vitamin B6, Vitamin E, Calcium, Magnesium, Potassium, Manganese, Phosphorus, Zinc, Riboflavin, Thiamin
Raw Red Maca: An Ancient Superfood
Raw red maca root powder is derived from 100% red maca roots, carefully grown and processed by organic farming cooperatives in Peru. It is considered a nutrient-dense superfood, boasting a rich profile of carbohydrates (59%), bio-available protein (10.2%), fiber (8.5%), and essential minerals like calcium, magnesium, phosphorus, and iron.
Unique Nutrients in Red Maca
Red maca contains macaenes and macamides, unique nutrients that support optimal hormone balance, vitality, and strength in both men and women. It is also higher in phytonutrients than other maca root colors, positively affecting hormone health and balance.
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Potential Benefits of Red Maca
- Hormone Health: Red maca can have a very positive effect on hormone health and balance.
- Prostate Health: Research suggests that red maca powder has an exceptionally positive effect on men's prostate health.
- Fertility Boost: Red maca may give women a natural fertility boost.
Incorporating Red Maca into Your Diet
- Mixed with Water or Milk: Take your daily serving of raw red maca powder mixed into water or milk, using a shaker jar or blender for thorough mixing.
- Smoothies: Add raw red maca powder to your favorite smoothie recipes, combining it with other superfoods like goji berries, hemp seeds, cacao, and coconut oil.
- Favorite Recipes: Incorporate raw red maca powder into breakfast cereals like oatmeal or cream of wheat.
Considerations for Red Maca Consumption
While raw maca powders work well for most people, some may experience temporary digestive issues due to the starch content. If you have a sensitive digestive system, consider using gelatinized red maca, where the starch content has been removed.
Storage Instructions
Maca can be stored for up to 24 months in a sealed bag, away from direct sunlight and at below 70% humidity.
Dosage
The recommended dosage is 1-3 teaspoons mixed in water, juice, or smoothies daily.
Red Beetroot: A Root Vegetable with Potent Effects
Raw red beetroot has demonstrated physiological effects that may help to ameliorate pathologies including hypertension, atherosclerosis, T2DM, dementia and cognitive dysfunction. Beetroot contains bioactive pigments termed betalains, which have antioxidant and anti-inflammatory effects in vitro and in some studies of animal models.
Impact on Type 2 Diabetes
A quasi-experimental study with 44 type 2 diabetes patients consuming 100 g of raw red beetroot daily for 8 weeks showed:
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- A significant decrease in fasting blood sugar (FBS) levels (−13.53 mg/dL)
- A significant decrease in glycosylated hemoglobin (HbA1c) (−0.34%)
- A significant increase in total antioxidant capacity (TAC) (105 μmol/L)
Potential Mechanisms of Action
Bioactive molecules in beetroot include polyphenols, flavonoids, and betalains, which regulate glucose absorption glycolysis, glycogenesis and gluconeogenesis.
Raw Red Supplements: A Convenient Option
Nutritional products made from powdered reds are becoming more popular. Unlike green powders, red supplement formulas are usually focused on providing high levels of antioxidants from polyphenol-rich fruits, berries and vegetables.
Earth Energy Raw Reds Energy Elixir: An Overview
Earth Energy Natural Nutrition produces a superfood powder called Raw Reds Energy Elixir, marketed with a 60-day guarantee.
Ingredients in Raw Reds Energy Elixir
- Polyphenol Blend (2 g): Strawberry Juice, Hibiscus, Beetroot, Raspberry, Acai, Black Currant, Blueberry, Cranberry, Grape Seed Extract, Mango Seed Extract, Pomegranate.
- Metabolic Blend (400 mg): Cinnamon Bark, Green Tea, Ginger, Turmeric, Shilajit, Bitter Melon, Black Pepper.
- Digestive Blend (700 mg): Oat Hull Fiber, Inulin PreBiotic, 9 Strain Probiotic (3 Billion CFU).
- Other Ingredients: Tart Cherry Flavoring, Citric Acid, Stevia.
Pros of Raw Reds Energy Elixir
- Contains a polyphenol blend with high-antioxidant berries, veggies, and fruits.
- Includes a metabolic blend with thermogenic herbs.
- Positive customer feedback on taste.
Cons of Raw Reds Energy Elixir
- Small daily dosage compared to some competitors.
- More expensive than some alternatives.
Potential Side Effects
- Possible interactions for people being treated for cardiovascular conditions due to high polyphenol content.
- Contains caffeine from green tea, so should not be taken in the evening.
- Prebiotics like oat hull fiber and inulin can cause bloating and intestinal gas in sensitive people.
Can Red Superfood Powders Work for Weight Loss?
Polyphenol powders like Raw Reds can potentially support weight loss efforts as part of a healthy diet. Earth Energy Raw Reds also contains herbs known to boost metabolism, such as cinnamon, green tea, ginger, turmeric and black pepper.
Alternatives to Earth Energy Raw Reds
- Raw Life Organics Raw Red Juice: A simpler formula with potent superfoods, all organic ingredients, dairy, soy and gluten-free, non-GMO.
- Gundry MD Vital Reds: A polyphenol blend powder with superfoods like aronia berry, acerola, blackberry and cranberry.
- Energy Renew: Primarily a D-ribose supplement.
- Ludley Care Raw Reds: An updated version of the Earth Energy formula with added B vitamins, selenium and chromium.
Onions: A Surprising Ally for Weight Loss
Onions are rich in bioactive compounds and have been found to prevent various chronic diseases, including obesity.
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Meta-Analysis of Antiobesity Effects of Onions
A meta-analysis and systematic review of the antiobesity health benefits of onion in well-designed placebo-controlled clinical trials determined that:
- Body weight, BMI, waist circumference, and triglyceride levels were significantly reduced in the onion groups compared to the placebo.
Potential Mechanisms of Action
- Onion juice inhibits pancreatic lipase activity, contributing to the inhibition of lipid absorption.
- Onion peel extract attenuates lipid accumulation in cells by reducing lipogenesis-related gene expression.
- Onion administration reduces blood lipid concentrations, fat mass accumulation, and insulin resistance.
- Onion extract reduces lipid accumulation by inhibiting adipogenesis and fatty acid synthase activity.
- Onions suppress the inflammatory response accompanying obesity.