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A Famous Professor's claims about garlic and onions have sparked intense debate.

After diving deep into the research, I've delved deep into the real science behind these common ingredients and their effects on our health.

Read 🔽 below! 

🧅 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Fact-Checking Prof Spector's Claims About Garlic and Onions

• Article Explained Simple: Science Behind Garlic's Benefits

• 3 Foods That Boost Metabolism

• Perfect Duck Breast Recipe

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Fact-Checking Prof Spector's Claims About Garlic and Onions

Article if you want to read for yourself

Professor Spector's advice about starting meals with garlic and onions deserves careful examination. The science behind his claims reveals both truths and oversimplifications.

Sulforaphane primarily comes from cruciferous vegetables like broccoli and cabbage, not garlic and onions. These vegetables contain glucoraphanin, which converts to sulforaphane when chopped or chewed. Garlic and onions contain different beneficial compounds.

Garlic and onions do contain organosulfur compounds, particularly allicin in garlic and quercetin in onions. These compounds show promising effects on blood sugar and cholesterol, but through different mechanisms than sulforaphane.

Research demonstrates that regular garlic consumption can lower cholesterol by 10-15%. Studies show more consistent results with aged garlic extract than fresh garlic, though both provide benefits. The effects on glucose control appear modest but significant.

Onions contain high levels of flavonoids that may improve insulin sensitivity. However, you need consistent, long-term consumption to see meaningful benefits. Starting meals with onions alone won't create immediate effects.

Timing these foods at the start of meals, as Spector suggests, lacks strong scientific support. While eating vegetables first can slow glucose absorption from later carbohydrates, this effect isn't unique to garlic and onions.

The broader message about including these vegetables regularly in your diet stands on solid ground. Their benefits come from consistent consumption rather than specific meal timing.

Remember, single foods rarely create dramatic health changes. The overall pattern of eating matters most. Including various vegetables, including but not limited to garlic and onions, supports better health outcomes.

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3 Foods That Boost Metabolism

1. Chilli
   
   Chilli peppers contain capsaicin, which increases calorie burning.
   
   Studies show eating spicy foods can boost metabolism by up to 8% temporarily.
   
   Add fresh or dried chilies to meals regularly.
   

2. Green Tea
   
   Green tea provides both caffeine and catechins.
   
   This combination increases fat oxidation during exercise.
   
   Drink 3-4 cups daily, preferably without milk or sugar.
   

3. Coffee
   
   Coffee increases metabolic rate by 3-11% for several hours after consumption.
   
   The caffeine content stimulates fat breakdown.
   
   Morning coffee maximizes these benefits while minimizing sleep disruption.

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Perfect Duck Breast Recipe (makes 4 servings)

Duck breast offers a luxurious protein option with less fat than you might expect when properly prepared.

I learned this technique from a French chef, and it delivers restaurant-quality results while keeping the dish healthy.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 320 kcal

• Protein: 28 g

• Carbohydrates: 15 g

• Sugars: 3 g

• Fat: 18 g

The Ingredients

• 4 duck breasts (about 180g each)

• 2 tablespoons balsamic vinegar

• 2 cloves garlic, minced

• 1 tablespoon fresh thyme

• 1 tablespoon orange zest

• Salt and pepper to taste

• For the Orange-Cherry Sauce:

  • 1 cup fresh orange juice

  • 1/2 cup fresh or frozen cherries, pitted

  • 2 tablespoons balsamic vinegar

  • 1 teaspoon honey

  • 1 sprig fresh thyme

  • Salt and pepper to taste

The Instructions

• Prepare the Duck: Score duck skin in a diamond pattern, avoiding cutting into the meat. Season both sides with salt and pepper. Let rest at room temperature for 30 minutes.

• Make the Marinade: Mix balsamic vinegar, minced garlic, thyme, and orange zest. Rub mixture on the meat side only, not the skin.

• Cook the Duck: Place duck skin-side down in cold pan. Turn heat to medium-low. Cook for 8-10 minutes until skin is golden brown. Pour off fat periodically (save for cooking vegetables). Turn breasts over and cook 4-5 minutes for medium-rare. Rest meat for 10 minutes before slicing.

• Prepare the Sauce: While duck rests, pour off all but 1 tablespoon fat from pan. Add orange juice, cherries, balsamic, and honey. Simmer until reduced by half.

• Season with salt and pepper.

• Serve: Slice duck against the grain. Drizzle with sauce. Serve immediately.

Store leftover duck wrapped tightly for up to 3 days. Reheat gently to avoid overcooking.

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