Balanced fat detox salad

With the coming of hot weather, fresh, summer-flavored, energizing and nourishing dishes are preferred. The iconic meal that embodies all these characteristics is a “nice big salad.”

In our LipiSALAD detox, we used fresh, wholesome ingredients with interesting nutritional properties. A gluten-free recipe with natural omega-3 content and crunchy monounsaturated and omega-6 content.

NATURALNESS AND NUTRITION BALANCE:

See in detail the main ingredients of our nutri-lipidomics LipiSALAD:

• SARDINES, inexpensive blue fish rich in omega-3 polyunsaturated fatty acids, especially DHA;
• FRESH SPINACH, vegetable with the highest content of ALA, omega-3 linolenic acid. 100 g of spinach contains 60 percent ALA;
• AMARANTHOUS, naturally gluten-free pseudocereal rich in noble proteins with high biological value essential for proper cell building;
• ALMOND, dried fruit whose fat composition is 70% monounsaturated, 19% omega-6, 10% saturated and 1% omega-3;
• TARASSAK, a widespread flower that grows wild, also known as dandelion or wild chicory (given its distinctive bitter taste) with detoxifying and diuretic properties. The dried flowers lend themselves as an ingredient for recipes, infusions, etc.

THE NUTRI-LIPIDOMIC RECIPE:

detox LipiSALAD
Ingredients (serves for 2 people):

• 150 gr sardines (canned in olive oil or fresh to marinate*)
• 350 gr fresh spinach
• 140 gr amaranth (or alternatively buckwheat)
• 15 gr flaked almonds
• 8 dried dandelion flowers
• Extra-virgin olive oil to taste
• Salt to taste

Procedure:

First cook the amaranth in a pot of lightly salted boiling water. When cooked (read the cooking time on the package), drain and let cool.

Toast the almond slivers in a nonstick skillet (it will only take a few minutes over high heat).

Wash the spinach and dry them, patting them gently with paper towels.

Combine spinach, amaranth and sardines in a large bowl and season with evo oil and a pinch of salt.

Stir everything together and serve.

To complete the dish, add toasted almond slivers and dried dandelion flowers.

*If you want to use fresh sardines: after washing, cleaning (removing head and bone) and drying them, place them open folded in a baking dish arranging them in layers. In a small bowl squeeze 2 lemons – straining the juice with the help of a colander – and add evo oil and a pinch of salt and mix. Between layers, drizzle the sardines with the marinade and, if desired, add a grinding of pepper. Cover the baking dish with foil, making sure all the fish are covered by the liquid, and refrigerate for at least 3 h. Remove from the refrigerator and use the sardines. A tablespoon of the juice can be used as a salad dressing.

Further reading:

• The importance of DHA, omega-3 for all ages: www.lipinutragen.it/en/omega-3-dha/
• How to eat healthy in summer (with the vegetable spaghetti with salmon recipe): www.lipinutragen.it/en/how-to-eat-healthy-in-summer/

More tasty recipes for summer:

• First dish with sardines: www.lipinutragen.it/en/sardines-natural-omega-3s/
• Fruit salad with Nutra Pick: www.lipinutragen.it/en/nutra-pick-fruit-salad/

Article by the Editorial Group of Lipinutragen

Recipe created by Andreea Popa, Data Entry and Customer Care Account, cooking lover.
The food recommendations in the article are not intended as a substitute for a personalized meal plan and are to be adapted to specific cases.

Photo: 123RF Archivio Fotografico: 198561062 : ©nikolaydonetsk | 86728944 : ©olha

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What is Non-Celiac Gluten Sensitivity?

Wheat gluten and protein intolerance – celiac disease, gluten sensitivity and wheat allergy – affect an increasing number of people and can manifest with intestinal and extra-intestinal symptoms including: abdominal swelling, diarrhea, migraine, chronic fatigue, etc.

In addition to celiac disease (1), a new entity has been identified that encloses a spectrum of disorders occurring within a few hours, up to a few days after ingestion of foods containing wheat gluten or proteins (such as inhibitors of trypsylamine ATIs). Non-celiac gluten sensitivity (NCGS (2)) is a syndrome that can affect people with celiac disease and wheat allergy, whose characteristics have been officially mapped out of the “First International Consensus Conference on Gluten Sensitivity “, held in London on February 2011.

The symptoms of NCGS are heterogeneous and non-specific; include both intestinal (abdominal swelling, diarrhea, constipation, nausea, gastralgia) and non-intestinal (including malaise, mental confusion, marked asthenia, anxiety, headache, fibromyalgia).

There are currently no specific biological or genetic markers that can clearly identify NCGS, and this poses an objective difficulty in diagnosing it. This happens because symptomatology is largely consistent with that of other disorders, including irritable bowel syndrome (IBS) – commonly known as colitis.

At present it is known that NCGS is not of autoimmune nature, but is believed to involve an immune response triggered by the presence of gluten and / or other proteins present along with gluten (ATIs) associated with impaired intestinal permeability conditions; This complex mechanism takes place in the intestine, although it does not involve the morphology of the villi (small intestinal extroflexions that are responsible for the absorption of nutrients), as is the case in celiac disease.

NCGS – The Current Scenario

The diagnostic method currently used for NCGS primarily involves the exclusion of celiac disease and wheat allergy, and secondly, the evaluation of the patient’s response to the gluten-free diet and the subsequent reintroduction of this protein complex. This procedure is very complex and costly, as well as the confounding effect of some whey protein other than gluten, as fermentable oligo-mono-disaccharides, defined by the term FODMAPs, also contained in cereals (where gluten is present).

The NCGS prevalence estimate is still under way, with a scissors ranging from 0.6% to 6% of the population, although recent data acquisitions suggest that 6% also include IBSs and that only a part affect gluten sensitivity. For example, the Glutox study promoted by the Italian Association of Hospital Gastroenterologists (AIGO) and published in the journal Nutrients (3) demonstrated – with a “double blind challenge” * among patients who had improved their health by a gluten-free diet – that only 20% of them actually fall into NCGS.

Take home message

First of all, this explanation wants to discourage from DIY diets and useless and expensive tests and to raise awareness of the complexity of this issue. The suitable route therefore involves the medical approach with the possible exclusion of other pathologies and only after the beginning of a gluten-free diet, obviously followed by professional figures and qualified specialists **.

The prevention in the daily lifestyle

A general rule that can be put into practice as prevention should target intestinal and microbial protection, thus excluding fine foods and preparations rich in various additives, dyes and sweeteners. Other elements to avoid are trans fats, excess fat saturated long chains present in particular in sausages, red meats or baked products wih palm oil. In many cases, it is also convenient to exclude lactose-containing products, making sure to include good calcium sources in the diet of which the vegetable world is rich.

The “friendly” foods for intestinal bacteria are those of the vegetable world or those fermented like sauerkraut, kefir and whole foods. Pay attention to vegetables, fruit and cereals, and choose the ones with lower fermentation levels because otherwise they may worsen the symptoms.

The double blind challenge predicts that after the gluten exclusion period, people in two groups are divided, where neither the experimenters nor the patients are aware of whether or not gluten is present in what they eat. It is scientifically marked the difference between real symptoms and the psychosomatic effect.

** Doctor, biologist, dietician.

Bibliografia:

(1) Lipinutragen blog 10/3/2017 https://www.lipinutragen.it/en/celiac-disease-intolerance-gluten/
(2) Volta U, et al. Non-coeliac gluten/wheat sensitivity: advances in knowledge and relevant questions. Expert Review of Gastroenterology & Hepatology, 2017, 11:1, 9-18, DOI:10.1080/17474124.2017.1260003
(3) Elli L., et al. Evidence for the Presence of Non-Celiac Gluten Sensitivity in Patients with Functional Gastrointestinal Symptoms: Results from a Multicenter Randomized Double-Blind Placebo-Controlled Gluten Challenge. Nutrients 2016, 8, 84; doi:10.3390/nu8020084

Article by:
Nutritionist Dr. Francesco Bonucci

The diet tips, written in the article, are not intended to be a substitute for a personal nutrition plan and are to be adapted to specific cases.

Foto: 123RF Archivio Fotografico | ©stylephotographs, 55605835, 2017-05-11 | ©scyther5, 42356358, 2017-05-11

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What is Celiac Disease?

Fig. 1: Normal and damaged villi (small fingerlike projections that line the small intestine, that promote nutrient absorption)

The celiac disease (CD) is an autoimmune illness characterized by a chronic inflammation of the small intestine; in this pathology is verified a flattening of the villi, owed – in genetically predisposed subjects – to the irritating action of the gluten. Particularly, it refers to the protein components rich in gliadin and glutenin, which is found in wheat, barley and rye (1).

The clinical treatment currently for celiac disease is a strict, gluten-free diet; restoring a normal condition of the injured mucosa.

Celiac disease: the boomy autoimmune illness

The popularity of CD in Italy is estimated at 1 in 100 to 1 in 150 (400,000 individuals), of which less than 10% are diagnosed (35,000 individuals). The diagnostic difficulty also lies in the fact that there are silent and latent forms, or for the presence of extraintestinal symptoms or other autoimmune diseases that distract the attention of the physician to other disorders.

The iceberg represents the actual size of celiac disease. This model was proposed in the 80 by Logan, British epidemiologist, and still is considered valid (2).

In summary, the detection path of the disease begins with a simple blood test looking for certain antibodies. To confirm the damage to the villi is usually performed a biopsy using gastrointestinal endoscopy. For this reason, in case of suspect of diseases related to gluten, it is fundamental to resort to a diagnostic path followed by a doctor, without exclude gluten arbitrarily or following the trend of the moment.

An abnormal element in recent years is represented by the growth of the prevalence of this autoimmune disease (as of other). The US data indicate a doubling of CD cases every 15-20 years, which can not be explained by improved screening methods or considering the genetic predisposition and the exposure to gluten the unique two variables.

Researchers are advancing hypotheses that consider the role of other variables, such as the immune weakening related to improved sanitation (hygiene theory), the entire intestinal ecosystem change (defined microbiota) and alteration of the intestinal barrier. These factors lead to a loss of immune tolerance in charge of reactions triggered by cereals containing gluten proteins. The key elements, in this wide view, turn out to be (3):

Predisposition to the disease: key elements

1. hereditary genetic factors that predispose to disease;
2. the environmental element triggering or exposure to gluten;
3. the function of the enteric barrier, less efficient with impaired intestinal permeability;
4. the changes of the intestinal ecosystem and the interactions with the organism;
5. the deficiency of immune tolerance and the reaction to gluten.

It is known that the first phase and the first years of life play a key role in the formation of a balanced microbiota. In particular, in these following “aspects”: type of delivery (natural or caesarean), recurrent infections, overuse of antibiotics, breastfeeding and balanced and health nutrition.

You may be wondering why a food such as wheat, which has accompanied the human civilization, should be considered an element, in some way, to look at with suspicion.

In an evolutionary vision, whereas the history of the human species began 2.5 million years, the grains containing gluten entered in human nutritional habits “only” 10,000 years ago, with the advent of agriculture. This time, though long, has not allowed a functional genetic adaptation to digest these proteins. In particular, in the human intestine, there is a lack of the enzymes capable of cleaving some parts of the chains that make up the gluten – called polypeptides. These protein fractions, not completely digested, can trigger immune reactions that end in a tissue attachment of its villi enteric.

Remember that gluten is a protein that does not have a high biological value as it is poor amino acid lysine and methionine. From an operational standpoint, the two gliadin and glutenin fractions, forming a sticky structure with optimum characteristics for processing of the mixtures, which allows an easy rising of all bakery products.

* The products in this category, though not certified, may contain gluten due to contamination that can occur in crops, storage or further processing. In case of full-blown disease, buy products with certification, with the crossed-out corn stamp.

Recommendations for the gluten-free diet:

The gluten-free diet can be followed without problems in the style of the Mediterranean diet, with the consumption of vegetables and fruits (on the base), then grains (in this case gluten-free) and legumes, dried fruits, animal protein (especially fish), cheese and milk (if tolerated). The main condiment is the extra virgin olive oil.

Bibliography:

(1) Sabatino A., Corazza G.R. Coeliac disease. The Lancet. 2009, Volume 373, No. 9673, p1480–1493
(2) West J, Logan RF, Hill PG, Khaw KT. The iceberg of celiac disease: what is below the waterline? Clin Gastroenterol Hepatol. 2007 Jan;5(1):59-62.
(3) Leonard M.M., Camhi S, Huedo-Medina T.B., Fasano A. Celiac Disease Genomic, Environmental, Microbiome, and Metabolomic (CDGEMM) Study Design: Approach to the Future of Personalized Prevention of Celiac Disease. Nutrients. 2015 Nov; 7(11): 9325–9336.
(4) Simpson S, Thompson T. Nutrition assessment in celiac disease. Gastrointest Endosc Clin N Am. 2012 Oct;22(4):797-809. doi: 10.1016/j.giec.2012.07.010.

Article by:
Nutritionist Dr. Francesco Bonucci

The diet tips, written in the article, are not intended to be a substitute for a personal nutrition plan and are to be adapted to specific cases.

Photo: 123RF Archivio Fotografico | ©szefei, 37780087, 2017-03-08

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