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Whole Grains Health

How do you spot ‘ultra-processed foods’ – and what are the tasty alternatives?



What kind of granola should you pour in your breakfast bowl?

Making the right choice has become more difficult after it became known that many are “ultra-processed foods” (UPFs) – products that research is now linking to health problems such as heart disease, type 2 diabetes and depression brought.

A study by Imperial College London earlier this summer showed that they are also linked to obesity in children – the higher the percentage of UPFs that children consume, the greater their risk of becoming overweight or obese.

These foods have permeated our diets: from the biscuit in your cup, the bread in your sandwich, the pizza or lasagna for your dinner, and the hot chocolate before bed, UPFs are everywhere. It is estimated that one in five British adults is on a diet with a UPF of 80 percent.

Wean yourself off of the healthier options

Wheat meal

£ 2.10 for 24 ‘cookies’

Ingredients: 100 percent whole wheat

Oatmeal shredded wheat

£ 2 for 370g

Ingredients: 100 percent whole wheat

Dorset Cereals Simply Delicious Muesli

£ 3 for 650g

Ingredients: oat flakes, wheat flakes, dried fruits, barley flakes, sunflower seeds, nuts

Rude Health Bircher Muesli

£ 3 for 400g

Ingredients: oats, apple, raisins, banana

Quaker Oat So Simple Porridge Sachets

£ 2.75 for 10 bags

Ingredients: oatmeal

Jordan’s natural granola

2 pounds for 1 kg

Ingredients: whole grains, dried fruits and nuts

Jordan's natural granola Dorset Cereals Simply Delicious Muesli

Jordan’s Natural Muesli and Dorset Cereals Simply Delicious Muesli

Rude Health Bircher Muesli Quaker Oat So Simple Porridge Sachets

Rude Health Bircher Muesli and Quaker Oat So Simple Porridge Sachets

They’re often cheap, convenient, and ultra-tasty – many are also fortified with added vitamins or fiber so they can make “healthy” claims too.

So what does “ultra-processed” food do? In essence, it is anything that “has been formulated mainly or wholly from substances extracted from food, or derived from food ingredients, or synthesized in laboratories,” as defined by experts at the University of Sao Paulo in Brazil who have pioneered identification are foods and their risks.

But they are usually foods that contain ingredients that you would not find in your kitchen – and that are wrapped in plastic.

The problem is that highly processed foods are not only often easier to chew and swallow, but they also circumvent our body’s natural understanding of satiety.

In fact, research by Dr. Kevin Hall, a nutritionist at the US National Institute of Health, says we eat almost 60 percent more calories per minute with UPF than we do with unprocessed foods.

This seems to make it too quick for our bodies and brains to notice how many calories we are consuming.

Making the right choice has become more difficult after it became known that many are “ultra-processed foods” (UPFs) – products that research is now linking to health problems such as heart disease, type 2 diabetes and depression brought

And one of our main sources of UPFs is packaged breakfast cereals. Most of them are ultra-processed, even if they look “healthy” because they contain added sugar, salt, colorings, flavorings and preservatives and are puffed or modified.

“Unfortunately, children’s breakfast cereals are a nutritional disaster,” says Dr. Anthony Fardet, a researcher who specializes in preventive diets and processed foods, including cereals (and author of peer-reviewed studies and books on the subject).

“Almost 100 percent of breakfast products are ultra-processed and we no longer give our children muesli, but sweets.”

Not only are they generally high in sugar and fat and (usually) less in fiber and protein, but they’re also less demanding on chewing textures. “Their ‘recombined’ and artificial textures mean we chew less and the food spends less time traveling through the digestive tract – both of which are necessary to stimulate the release of the satiety hormone leptin,” he explains.

Take for example Sugar Puffs – now known as “Honey Monster Wheat Puffs”. This muesli consists of 22 percent sugar (with two and a half teaspoons in a 30 g bowl), with another eight items on the list of ingredients, including more “sugar” (glucose syrup, honey, soluble gluco fiber, caramelized sugar) syrup) plus stabilizer, Sunflower oil as well as vitamins and minerals. Even healthy-sounding cereals like Shreddies and Weetabix contain malted barley extracts, which appear harmless but are not a natural product, says Dr. Fardet. It’s a mark of ultra-processing and a way of adding sugar to the ingredient list without “sugar”.

The addition of sugar, syrups and sugar derivatives increases the glycemic index (GI) of a grain – a measure of how quickly food is converted into blood sugar in the body: the lower the value, the longer it takes to digest and the slower it increases Blood sugar level.

Table sugar has a GI of 65, but Dr. Fardet says that barley malt extract is metabolized very quickly by the body, similar to high maltose syrup, which has a GI greater than 80. Malt extracts. Not only do they add sweetness and a brown color, and glucose syrups are added to improve the texture of the food and prevent the sugar content from crystallizing out.

The usual breakfast cereal additives also include “sunflower lecithin” (e.g. in Curiously Cinnamon), an emulsifier that helps to stabilize a fat-sugar mixture.

Tocopherols also appear in many grain products – like ascorbyl palmitate, another popular additive, these are preservatives, but Dr. Fardet says both also conveniently increase vitamin E and C levels to allow nutrition claims on a cereal box label. We are often told that vitamins and minerals added to breakfast cereals make them a source of nutrients.

Michael Gibney, Professor of Nutrition and Health at University College Dublin, told Good Health, “Extra vitamins help achieve good micronutrient absorption,” although he points out that “when milk is added, it is the dominant source of Micronutrients ”. .

Professor Gibney, a former chairman of the International Breakfast Research Initiative (which is funded in part by Nestle’s parent company to study the nutritional effects of breakfast), adds that all food additives “have been extensively researched and approved for use around the world “- and” Commercial breakfast cereal with added milk is a low-fat, nutrient-dense food that is inexpensive, tasty and convenient “.

Added vitamins are not considered markers for ultra processing. However, says Dr. Fardet, “don’t make these foods healthier – these breakfast cereals are no better than micronutrient-sprinkled confectionery”.

But “puffing” or “extruding” (a process that turns a grain of wheat or rice into a “biscuit,” “pillow” or “petal”) are markers for UPF, argues Dr. Fardet.

“Puffing and extrusion cooking use ‘denaturing’ technological processes that make the starch highly digestible, which greatly increases the glycemic index,” he says. So while a grain of wheat might have a GI of 41 and porridge is 61, shredded wheat is 69, Weetabix is ​​70, Rice Crispies is 82, and Cornflakes is 84.

Indeed, as the British Dietetic Association explains: “A bowl of bran flakes is just as much a UPF as a chocolate rice cereal or a choc chip biscuit muesli.

“This is despite the fact that the bran flakes are a good source of fiber and are enriched with numerous vitamins and minerals and often contain relatively little sugar.”

Shredded wheat is an exception. Although it has a higher GI than whole grains (the finer the particles, the higher the GI), it doesn’t count as a UPF because the grain matrix doesn’t “explode” in the same way, says Dr. Fardet.

That distinction, he says, is key to how our bodies metabolize the grain. “Flakes” are crushed, steamed and dried grains – with a mixture of brown skin and white core, as you might find in your natural muesli.

“Petals” are whole or broken grains that are steamed with sugar, malt and salt, rolled into shapes and roasted – like corn flakes, for example.

Thankfully there is a growing selection of packaged cereals left with only natural ingredients that are minimally processed as we explain.

Whole Grains Health

Protein Variety and Heart Health Are Linked, Study Finds



We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.

The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)

Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).

The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .

“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author

Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.

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If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “

Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .

A delicious way to eat more varied proteins? This delicious quiche recipe:

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Whole Grains Health

The 10 Best Diet Books in 2022



Staff, Courtesy of Shalane Flanagan & Elyse Kopecky

The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.

While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.

Best Diet Books

    How to Choose a Diet Book

    If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?

    Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?

    Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.

    How We Selected

    To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.

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    Best vegetarian

    How to Cook Everything Vegetarian

    Houghton Mifflin Harcourt

    This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.


    Best for Longevity

    The Blue Zones Kitchen: 100 Recipes to Live to 100

    This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.

    The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.


    Best Mediterranean

    The Complete Mediterranean Cookbook

    The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.

    This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.


    Best for Runners

    run fast eat slow

    You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.

    This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.


    Best Vegan

    The Complete Plant-Based Cookbook

    When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.


    Best for a full reset

    The Whole30: The 30-Day Guide to Total Health and Food Freedom

    Houghton Mifflin Harcourt

    If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.


    Best for weight loss

    The Obesity Code – Unlocking the Secrets of Weight Loss

    If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.


    Best for Learning about Food

    How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

    A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.

    It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.


    Best for Anti-Dieters

    Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.

    The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.


    Best for fasting

    Complete Guide to Fasting

    Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.

    Before joining Runner’s World as an Editor in 2019, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at

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Whole Grains Health

Eating different kinds of protein protects against hypertension: New study



Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.

Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.

The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.

On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.

Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.

They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.

But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.

A new study found why we need variety

Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.

Good to know because blood pressure is literally out of control in Australia.

One in three adults – more than six million Australians – has high blood pressure.

Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.

In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.

By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.

The Chinese study suggests changing your diet will go some way to solving the problem.

the study

“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.

The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.

Over three days in the same week, participants shared what they had eaten.

They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.

One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.

New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.

The average follow-up time was six years.

The results

More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.

Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.

The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.

The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.

The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.

Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.

Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.

Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.

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