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Whole Grain Pasta Nutrients

Proffee: What Is Protein Coffee, And Is It Good For You?

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TikTok has once again introduced us to a viral coffee trend: Proffee (protein + coffee). The drink, which combines a protein shake and cold-brew coffee, may not be as Instagram-worthy as Dalgona, but it has been lauded for helping Americans in their eternal pursuit of more protein.

Protein is important in keeping the body energized, especially in the morning or after a workout, to aid in muscle repair. But the reality is that most Americans are already consuming double their recommended daily allowance. With this in mind, is more protein really good nutritional advice, especially if this proffee is followed by a balanced meal?

What exactly is Profee?

First we had Proats (protein oats). Then protein noodles and protein bread. Protein is also added to cereals, rice, and cookies, so perhaps we shouldn’t be surprised that it’s now being added to coffee too. With this latest iteration, professional drinkers seem to be following a recipe without a prescription rather than sticking to hard and fast rules.

The basics include a version of a pre-made protein shake (Premier Protein is a fan favorite) added to black coffee (typically Starbucks Cold Brew). Some add a sweetener, others add syrup (Torani coffee syrup is popular). Some people use protein powders instead of pre-made shakes. Actually, almost anything is possible.

Is proffee healthy?

To break down the core components of the drink, there are two useful ingredients: coffee, which is full of antioxidants, and a protein powder or shake, which provides energy and aids in muscle repair.

Protein powders and shakes can be the full range: some are simple plant-based or dairy-based protein blends, while others are carnival fun with flavors, additives like vegetable powders and nootropics, and colorings, which means consumers need to get a label on it savvy.

Proffee basics include a version of a protein shake added to black coffee.

Registered dietitian Amanda Frankeny said it is best if you “keep your ingredient list short. Beware of long lists of unspeakable ingredients. ”Some will suit you better than others depending on your dietary needs, preferences, allergies, and goals.

Sweeteners, both artificial and natural, are a common main ingredient in protein supplements and contain 4 to 5 teaspoons of added sugar per scoop. American dietary guidelines recommend limiting added sugar to “no more than 10% of your daily caloric intake”.

“Look at the serving size and the daily percentage of added sugar on the nutrition label – this can tell you how much sugar is in a particular protein powder,” Kimberly Rose Francis, a registered nutritionist, told HuffPost. “Usually look for an unsweetened protein powder.”

Frankeny said that ideally, people should choose a protein powder that has been third-party tested for purity and quality.

“Protein powders are regulated by the Food and Drug Administration, but not often enough to provide adequate quality assurance,” Frankeny said. “Look for one of these three certification organizations on the product label – NSF [National Sanitation Foundation], Informed Choice or Clean Label Project. “

A pump of coffee syrup is another factor to consider, especially if your protein powder is already sweetened. Men shouldn’t consume more than 9 teaspoons of sugar a day and women shouldn’t consume more than 6 teaspoons, according to the American Heart Association.

“Because of this, one pump of any syrup in your proffee could very well be more than 1 teaspoon of added sugar,” said Rose Francis. “Even that small amount can push you over the edge when you consider the amount of hidden sugar found in a wide variety of other foods and beverages that are typically consumed on a daily basis.”

Both artificial and natural sweeteners are a common main ingredient in protein supplements.

Both artificial and natural sweeteners are a common main ingredient in protein supplements.

Who Might Benefit From Drinking Proffee?

Most Americans are already consuming more than their daily protein intake. For a seated, 140-pound person, this equates to about 51 grams of protein or, for a meal day, about 3 ounces of meat, two eggs, 1 cup of milk, and 1/4 cup of almonds. said Frankeny.

Dietitians said that if you are already eating a balanced diet and consuming a combination of healthy fats, proteins, complex carbohydrates, fruits, and vegetables, you probably don’t need to add protein powders or supplements. Those who have difficulty meeting these needs include vegetarians or vegans, people with certain allergies or sensitivities, and those with strenuous exercise routines.

While proffee isn’t unhealthy, it shouldn’t be confused with a full meal or even a nutritious snack. This is because it lacks vitamins, minerals, and fiber, nutritionists said. To add nutritional value, Rose Francis suggested adding “a healthy sandwich made of two pieces of whole wheat bread, sliced ​​tomato, lettuce and avocado, low-fat cheese and sliced ​​turkey”.

“If you want a proffee as a snack, pair it with something small like half a bagel with low-fat cream cheese and sliced ​​salmon or a nut butter topped scone,” Francis said.

It could be ideal pre-workout fuel.

Before you scoff at proffee and its seemingly redundant addition to the fuel world, it has a few perks. For serious fitness rats, it might be the ideal pre-workout drink.

“Because caffeine is stimulating, it’s a great physiological pick-me-up. It can also improve physical performance, ”said Rose Francis.

When caffeine is paired with protein, physical and muscular performance can improve. A study published in the journal nutrient found that active people who consumed Caffeine and amino acids (which is protein) saw an increase in high-intensity exercise performance. In particular, participants who about 5 to 6 milligrams of caffeine per kilogram of body weight – or about 375 milligrams (which is the same as one large coffee with a single espresso) for a 150-pound woman – found an increase in performance.

Does protein increase the effects of caffeine?

Unfortunately, protein consumed with coffee does little to add to the length of our Java buzz, like that qualified nutritionist Barbara Ruhsas most of the caffeine is absorbed within 45 minutes of consumption. Caffeine is absorbed directly into the bloodstream while protein is digested in the stomach. However, adding food can slow this process down a bit, so choose something to enjoy alongside your brew.

After all, more is not necessarily better when it comes to protein or coffee. Excessive protein consumption can lead to certain side effects, from benign to serious.

“If you eat too much protein at one time, your body excretes the excess, causing indigestion, nausea, diarrhea, headaches and irritability,” said Frankeny. “Chronic overconsumption carries a risk of kidney and liver problems, cardiovascular diseases, vascular diseases, seizures and death.”

So enjoy a proffee when it satisfies you or gives you extra pizzazz at the gym, but a well-balanced meal or snack works just as well, if not better.

Expert-Recommended Protein Supplements

An option with collagen

Vital proteins

A finished shake

organs

Help for your muscles

MyProtein

“Myprotein Whey Isolate is popular because it is broken down into its simplest form, making it easy to digest. It’s affordable too, “Frankeny said.” This product has been quality checked by Consumer Labs and is NSF certified so you know what you are getting. “

Get Myprotein Impact Whey Isolate for $ 24.99.

A vegan option

Now

“Natural Unflavored is ideal for diabetics or people with a plant-based diet,” said Frankeny. “It’s the cheapest of all of these proteins on this list. But with a thin texture and a slightly bitter taste, it is best in smoothies. “

Get Sports Pea Protein, Pure Unflavored Powder NOW for $ 46.14 (worth seven pounds).

A balanced option

Nutive

HuffPost may receive a percentage of purchases made through links on this page. Subject to price and availability changes.

Whole Grain Pasta Nutrients

How to Get Enough Protein On a Plant-Based Diet

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Yes, you can get enough of this super nutrient by eating more of your favorite plant foods – and getting some health benefits too. Here are three easy steps to adding more vegetable protein to your plate.

How to get enough protein with a plant-based diet

Yes, you can get enough of this super nutrient by eating more of your favorite plant foods – and getting some health benefits too. Here are three easy steps to adding more vegetable protein to your plate.

Eating a plant-based diet can boost your immunity, make your heart healthier, and help you live longer, research shows. And it can also provide you with all the protein you need.

“You just need to be a little more careful with your planning,” said Dawn Jackson Blatner, RDN, author of The Flexitarian Diet (Buy It, $ 17, amazon.com) and a member of the Shape Brain Trust. “The key is to eat a variety of foods to get the optimal amount of protein, as well as the vitamins, minerals, and other nutrients your body needs,” she says.

Whether you’re trying a meatless Monday or switching to a full vegan diet, follow these simple steps to meet your plant-based protein goals.

How Much Protein Do You Need?

“According to the American College of Sports Medicine, active women need 0.55 to 0.91 grams of protein per pound of body weight every day,” says Blatner. Opt for the higher amount if you are exercising intensely. “This will help you repair, build, and maintain muscle,” she says. With this in mind, for example, it is recommended that an adult female weighing 150 pounds consume between 83 and 137 grams per day. If you experience hunger or irritability, nervousness, or a headache between meals, you may need to add more vegetable protein to your day. (Read More Here: Exactly How Much Protein You Need Per Day)

Vegetarian snack made from tacos with chickpea curry and sour cream sauce with parsley, spinach, spring onions and sprouted linseed.  healthy vegetable food.  Top view on light background, flat layivandzyuba / Getty

Sources of vegetable protein

These main groups are the best choices when putting together high-protein, plant-based meals. (Also read about these easily digestible sources of vegetable protein if your gut is picky.)

  • Beans and legumes: Half a cup of cooked black beans, chickpeas, or lentils contains 7 to 9 grams of vegetable protein.
  • Nuts: A 1/4 cup serving of peanuts, almonds, cashews, or pistachios contains 6 to 7 grams of vegetable protein; Pecans and walnuts are 3 to 4 grams each.
  • Seed: You get 7 to 9 grams of vegetable protein from 1/4 cup of pumpkin or sunflower seeds and 4 to 6 grams from 2 tablespoons of flaxseed, chia seeds, or hemp seeds. (Hemp hearts will do the job too.)
  • Full grain: A 1/2 cup serving of cooked oatmeal or quinoa contains 4 grams of vegetable protein; brown rice or soba noodle has 3. Whole grain sprouted bread and wraps are 4 to 7 grams per serving.
  • I am products: You get roughly 6 grams of vegetable protein from a slice of firm tofus and a whopping 17 grams from a 1/2 cup serving of tempeh. (Related: Everything You Need To Know About Soy Food)

Easy protein exchange between meat and plant

Replace meat, chicken, and fish in your favorite dishes with beans, nuts, and grains for more plant-based protein on your plate. Generally, use 1/4 cup of beans or legumes for 1 ounce. Meat, says Blatner. Here are some tasty vegetable protein ideas to get you started. (Read On: Ideas For High Protein Vegan Meals)

  • Lentil and chopped walnut rag: Combine cooked brown or green lentils and roasted, crushed walnuts with chopped tomatoes, mushrooms, garlic, onions, and basil to make a sauce for your favorite pasta.
  • Edamame Fried Brown Rice: Fry peeled edamame (1/2 cup cooked contains 9 grams of vegetable protein) with brown rice, vegetables, garlic, ginger, and coconut aminos. Sprinkle with some toasted sesame oil and sesame seeds. (Or swap out your takeaway food for this cauliflower fried rice.)
  • Chickpea Tacos: Cook the chickpeas with chili powder, paprika, cumin and oregano; add roasted carrots, beets, zucchini or fennel; and top with coriander, red or green salsa and a dollop of cashew cream. (Related: Fresh Ways To Spice Up Taco Tuesday)

This story first appeared on www.shape.com

© 2021 Meredith Corporation. All rights reserved. Licensed by Shape.com and published with permission from Meredith Corporation. Duplication in any language, in whole or in part, without prior written permission is prohibited.

Shape and the Shape logo are registered trademarks of Meredith Corporation. Used under license.

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Whole Grain Pasta Nutrients

Summer’s Healthiest Picks | WTOP

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Enjoy these seasonal fruits and vegetables. To celebrate the season of the sun, add these five seasonal fruits and vegetables for …

Enjoy these seasonal fruits and vegetables.

To celebrate the season of the sun, add these five seasonal fruits and vegetables that offer their amazing health and nutritional benefits.

Eating colorful fruits and vegetables is one of the easiest and most delicious ways to improve your health and wellbeing. Unfortunately, nine out of ten adults do not meet the minimum recommendation of three servings of vegetables and two servings of fruit per day.

In fact, our intake of products has decreased significantly over the past 20 years, according to national food consumption data. Researchers at the Centers for Disease Control and Prevention recently reported that 95% of adults in the United States said they had some amount of vegetables on a given day, while only 70% said they had some fruit – a significant decrease from previous ones national food surveys.

Here are five of the healthiest fresh picks for summer to add to your meals and snacks starting today.

Cherries

There is no doubt that it is summer when you start seeing sweet and juicy Bing, Rainier, Benton, and other fresh cherries available at your grocery store or farmers market.

One serving of cherries (21 cherries, or about 1 cup) provides 90 calories, three grams of fiber, and is a great source of potassium and vitamin C. Cherries are also a great source of anthocyanins, which are antioxidant, anti-inflammatory, anti-cancer, cardiovascular, and other benefits .

Research also shows that the sleep-inducing hormone melatonin, along with the powerful flavonoids, makes sweet cherries a delicious superfruit. A review article published in the journal Nutrients reported that cherries reduce oxidative stress, exercise-related muscle soreness, and blood pressure. They also improve sleep.

Research also shows that cherries can help people who suffer from gout, a painful form of arthritis. Enjoy them fresh as they are or use them in fruit salads, whole grain bowls, cherry salsa and homemade frozen cherry yoghurt or ice cream.

Leafy vegetables

Leafy vegetables have around 10 to 20 calories per cup and provide several nutrients that help ward off conditions such as heart disease, certain types of cancer, age-related macular degeneration, and many other conditions.

Leaf lettuce, romaine lettuce, arugula, watercress are available in season and in your local supermarkets or farmers’ markets. Enjoy summer salads with delicate greens, add sandwiches, cold soups, pasta or potato salad or hearty wholemeal bowls. You can also add chopped spinach, kale, or arugula to burgers, soups, or casseroles for a nutritional boost.

Strawberries

Strawberries are a veritable superfruit that provides a number of deficient nutrients, including vitamin C, antioxidants, fiber, potassium, and beneficial phytonutrients.

A cup of strawberry is only 45 calories and provides more vitamin C than an orange. Numerous studies show that strawberries can lower harmful LDL cholesterol, blood sugar levels, insulin resistance and risk factors for other chronic diseases.

New research recently published in the journal Nutrients now links a certain amount of strawberry (2.5 cups daily for four weeks) to improved insulin response and cholesterol markers for heart disease in at-risk adults.

Enjoy it alone; on hot or cold granola; sprinkled with yogurt or served with lettuce leaves. Use your overripe berries in smoothies.

tomatoes

Summer tomatoes are superior to tomatoes that you can buy at any other time of the year. Tomatoes are a great source of vitamin C, potassium, and fiber and are extremely low in calories as they only weigh 20 calories per medium-sized tomato.

They are the primary source of lycopene, a powerful antioxidant that protects your eyesight, has anti-cancer properties, and heart health benefits.

A meta-analysis recently published in Food Chemistry found that lycopene ingestion was inversely linked to all-cause death, prostate cancer, cardiovascular disease, metabolic syndrome, and male infertility.

Add fresh tomatoes to your morning omelette, fresh summer salad or sandwiches, or enjoy thick slices of heirloom tomatoes with your grilled burger. I love making panzanella, caprese salads or a fresh tomato sauce that I can enjoy with pasta or spaghetti squash. The possibilities are limitless.

Watermelon

Watermelon is a quintessential summer fruit and always a fan favorite. Filled with vitamins A, B6 and C, the minerals potassium, magnesium and phosphorus as well as lycopene, antioxidants and amino acids.

Water is 92 percent water by weight, so it’s a great way to rehydrate yourself in the summer heat and humidity. Watermelon also contains more beneficial lycopene than any other fruit. Numerous studies show that carotenoids, including lycopene, can help protect against many chronic diseases as part of a healthy diet and lifestyle.

Enjoy freshly cut watermelon; a watermelon, cherry and strawberry salad; Watermelon feta salad or a fresh watermelon caprese salad.

5 superfoods for your summer menu:

– cherries.

– Leafy vegetables.

– strawberries

– Tomatoes.

– watermelon.

More from US news

Fruits with the highest protein content

Fruits for a low carb diet

Here’s how to stay hydrated this summer

The Healthiest Tips of the Summer originally appeared on usnews.com

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Whole Grain Pasta Nutrients

Why a high fibre diet is your secret weapon to healthy midlife

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We read and hear a lot about high fiber diets and how positive they can be for lifestyle change, but haven’t done anything so far. With 82% of UK men (ages 55 to 64) and 70% of women (ages 65 to 74) either overweight or obese, now is the time to realign your efforts and take steps companies that protect your health in mid-life.

How do middle-aged adults adapt to a high-fiber diet?

The word fiber has all sorts of negative connotations. However, this nutrient is indeed one of the most fascinating with a wealth of high quality research to substantiate its many health benefits.

Given these proven health benefits, fiber could be the secret weapon every midlifer needs to know to future-proof their health.

What is fiber

Fiber is a term used to describe plant-based foods containing carbohydrates that (unlike sugar and starch) cannot be digested in the small intestine and so enter the large intestine or colon.

The two main categories of fiber include:

Soluble (Oats, peas, potatoes, beans, apples, citrus fruits, barley)

This type of fiber dissolves in your digestive system to form a gel-like substance that softens stool so it can pass more easily.

Insoluble (Wheat bran, whole grain, cereals, seeds, nuts)

Insoluble fiber does not dissolve in the intestine and therefore cannot be digested. This means that it will add bulk to your stool, thereby helping the food to move through your digestive system.

Despite these definitions, high fiber diets usually contain a combination of soluble and insoluble fiber, and the most important thing overall is to eat more.

How much fiber do we get with food?

UK guidelines recommend that we consume 30g of fiber daily, but the latest National Diet and Nutrition Survey (NDNA) found that only 12% of men and 6% of women get this, while the average intake is around a third of this recommendation is 2. The majority of the fiber in the UK diet comes from bread, pasta, rice, pizza and other grains, according to the NDNS, although most people choose white versus brown varieties of these foods.

High fiber foods reduce the incidence of heart disease, stroke, type 2 diabetes, and colon cancer by 16-24%

What Does Research Say About Fiber and Health?

A comprehensive study commissioned by the World Health Organization to help develop recommendations for optimal daily fiber intake was published in the Lancet a few years ago3.

This study found that consuming at least 25g to 29g of fiber per day resulted in a 15-30% reduction in all-cause and cardiovascular mortality when comparing those who ate the most with those who ate the least . Eating high-fiber foods also reduced the incidence of coronary artery disease, stroke, type 2 diabetes, and colon cancer by 16-24%. The same study also found that an increase in dietary fiber was linked to both lower body weight and lower cholesterol levels (major risk factors for heart disease), according to an analysis of available clinical studies.

According to the same study, it was shown that for every 8 grams of fiber per day, total deaths and the incidence of coronary artery disease, type 2 diabetes, and colon cancer decreased by 5-27%. While 25g to 29g per day was considered sufficient, the data from this survey suggested that higher intake might provide even greater protection.

Fiber and diabetes

The amount of fiber in meals has an impact on blood sugar levels, and being overweight is a known risk factor for type 2 diabetes. A large study published in the journal Diabetologia that included over 26,000 people found that whole and grain fiber intake was associated with a lower risk of type 2 diabetes, and that this association may be related to body weight is4.

Fiber and Gut Health

Certain fibers are considered prebiotics and include inulin and fructooligosaccharides, which help the bacteria in your intestines thrive. Prebiotics help the gut produce nutrients for colon cells like short chain fatty acids that promote a healthy digestive system. Foods that are high in this fiber include bananas, Jerusalem artichokes, oats, and raw onions and garlic. Resistant starches also act as prebiotics and are formed on foods like pasta rice and potatoes after they have been cooked and then cooled. These foods are not a good option for everyone as people with irritable bowel syndrome (IBS) can benefit from avoiding such foods on the FODMAPS diet5.

Dietary Fiber and Digestion

It is well known that the key role of fiber in diet is to help maintain a healthy digestive system. Good digestion is the foundation of good health and it is in your gut that food is broken down, nutrients are taken in and released into the body, and where waste is removed.

Foods such as oats, barley, rye, beans, lentils, bananas, pears, apples, carrots, potatoes and gold linseed are particularly rich in soluble fiber. These fibers are made from parts of plants that absorb water, such as cell walls and gums, which keep your intestines hydrated and soften stool, which can be beneficial when you are constipated.

Wheat bran, dried fruits, corn, whole grain cereals, whole grain bread, nuts and seeds are particularly rich in insoluble fiber. These types of fiber are often referred to as fiber, which pass through the intestines without breaking down and aid digestion by providing volume and stool size.

high fiber diet for heart healthLowering cholesterol is helpful in reducing your risk of heart disease.

Fiber and Heart Health

A large review of 27 studies published in the American Journal of Epidemiology concluded that following a high-fiber diet is associated with lower risk of death, including cardiovascular disease, diabetes, and cancer. This study also showed a 10% reduction in the risk of illness for every 10 g of fiber gain per day6.

Oats have been a major focus of heart health research because they contain a type of soluble fiber called beta-glucan. This type of fiber swells in the intestines to form a thick gel that binds excess cholesterol and cholesterol-like substances to prevent them from being absorbed and to clear them out of the body as waste7. Lowering cholesterol is helpful in reducing your risk of heart disease.

Fiber and cancer

The World Cancer Research Fund (WCRF) estimates that 45% of colorectal cancer cases could be prevented with high fiber diet, physical activity, and weight. Although no food alone can prevent you from developing colon cancer, the latest research has shown that a high-fiber diet of three servings per day (90 g) whole grains (brown rice, buckwheat, barley, bulgur, millet, oats) reduces the risk by seventeen percent8.

High fiber diet and weight loss

Fiber is believed to be helpful for weight loss as it replenishes food and promotes satiety by slowing the breakdown of carbohydrates in the intestines, which also has a moderating effect on blood sugar levels. It is also well known that maintaining a healthy weight can help reduce the risk of developing osteoarthritis10.

There is no doubt that a high-fiber diet has a positive impact on health, and many of the protective effects associated with this nutrient have been linked to major health areas affecting middle-aged adults. Increasing your fiber intake to meet the recommended daily allowance of 30g per day is a beneficial way to protect your health and can be achieved by simply changing the foods you eat. If you are struggling to get enough fiber in your diet, dietary supplements are available to increase your intake, such as: B. Healthspan Easyfibre Inulin, which also acts as a prebiotic in the intestine (£ 12.95 for 450 g container).

References

  1. Attitudes_Towards_Dietary_Fibre_on_a_Multicultural_Basis_A_Fibre_Study_Framework
  2. gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019
  3. pubmed.ncbi.nlm.nih.gov/30638909/
  4. ncbi.nlm.nih.gov/pmc/articles/PMC4472947/
  5. ncbi.nlm.nih.gov/pmc/articles/PMC4918736/
  6. academic.oup.com/aje/article/181/2/83/2739206
  7. academic.oup.com/nutritionreviews/article-abstract/69/6/299/1815168?redirectedFrom=fulltext
  8. wcrf.org/dietandcancer/colorectal-cancer
  9. pubmed.ncbi.nlm.nih.gov/31174214/
  10. sciencedirect.com/science/article/abs/pii/S0271531700001640?via%3Dihub

You can find more content on high-fiber diets and tips on healthy eating on our nutrition channel.

About the author / Rob Hobson

Rob Hobson is a Registered Nutritionist and Healthspan Head of Nutrition. His new book ‘The Detox Kitchen Bible’ is available from Amazon or learn more from Healthspan.

Last modified: June 17, 2021

Written by Rob Hobson
6:46 pm
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