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Whole Grain Benefits

Is your plant-based BBQ REALLY healthier than a meat one?

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Vegetarian and vegan equivalents of the country’s most popular BBQ foods can contain up to 10 times more sugar, MailOnline reveals.

And the worst offensive meat-free alternatives – that are Often referred to as healthier than conventional staple foods – are up to six times saltier.

Nutrition experts warned that meat substitutes shouldn’t automatically be perceived as “healthier” just because they don’t contain red meat.

However, they admitted that higher levels of sugar and salt didn’t necessarily mean worse, as many vegetarian options have fewer calories, less fat, and more fiber.

Our analysis looked at the nutritional benefits of a selection of BBQ favorites, including sausages and burgers, as well as kebabs, bacon, and meatballs.

Vegetarian and vegan equivalents of the country’s most popular BBQ foods can contain up to 10 times more sugar and six times more sugar than meat equivalents, as MailOnline can reveal

Two Wicked Kitchen vegetarian chilli and lime kebabs contain 2g of sugar (top row, third picture) compared to just 0.2g for the same amount of Morrison’s Lamb Kebabs (top row, far right). Meanwhile, Vivera’s vegetable steak contains 2.4 grams of salt per 200 grams (top row, far right), while a ribeye steak of the same size sold at Sainsbury’s contains only 0.4 grams (top row, second picture)

Meat can be part of a healthy diet, says the British Nutrition Foundation

Meat and other animal products do not need to be eliminated from the diet, said the British Nutrition Foundation (BNF).

The BNF, a charity providing advice on healthy eating, said it was “important to consider the essential nutrients” that animal products can provide.

We looked at 29 studies over the past 10 years that looked at how diet affects health and the environment.

Vegetarian and vegan diets “may have environmental benefits,” but they are “unlikely to be widespread” and can reduce the intake of some essential nutrients found in meat, fish, milk and eggs, such as iron, zinc, calcium, and iodine Reduce vitamin B12, found the BNF.

Meat is a good source of protein, but due to the links between cancer and red meats like beef and lamb and processed meats, including sausage and bacon, health bosses recommend consuming it in moderation.

Cancer UK warns that chemicals in meat added during processing or produced during cooking damage cells, which can increase the risk of cancer.

This includes heme, a red dye found naturally in red meat that causes the body to produce harmful chemicals.

Nitrates and nitrites, which are used to keep processed meat fresh longer, are converted into cancer-causing chemicals – so-called N-nitroso compounds – when consumed.

And chemicals that are produced when cooking meat at high temperatures, so-called heterocyclic amines and polycyclic amines, can damage cells in the intestine.

However, the results released today by the BNF said that the studies it examined did not suggest that meat or other products need to be omitted entirely in order to eat healthier and more sustainably.

Professor Judy Buttriss, Director General of the British Nutrition Foundation and co-author of the review, said: “Although the evidence base on sustainable food systems has grown significantly in recent years, all too often the quality of nutrition and the provision of essential nutrients are not taken into account when assessing the environmental impact of food and diets.

“It is vital that nutrition be at the center of discussions about food system transformation so that we don’t risk promoting dietary changes that are good for the environment but could harm people’s health.”

There are 2 grams of sugar in every 100 grams of Wicked Kitchen Vegetarian Chili and Lime Kebabs, compared to just 0.2 grams for the same amount of Morrison’s Lamb Kebabs.

And Two Birds Eye’s meatless sausages contain 2.2g of sugar, compared to just 0.5g in two pork sausages sold at Tesco.

In the case of burgers, Sainsbury’s and Waitrose’s meat dishes contain less than 0.5 g of sugar.

But the vegetarian alternatives by Linda McCartney (0.9g), Heck (1.4g) and Morrisons (2.1g) have up to four times as much sugar.

Meanwhile, a vegetable steak from Vivera – sold in supermarkets like Sainsbury’s and Asda – has 2.4g of sugar per 200g, while a ribeye steak sold at Sainsbury’s has less than 0.5g.

Two slices of THIS vegetable bacon (0.3 g) contain three times more sugar compared to Tesco’s pork option (0.1 g).

And Linda McCartney’s vegetarian meatballs (2.3g) are up to five times more than Asda beefballs (less than 0.5g).

Meanwhile, the amount of salt was the same in some vegetarian foods or six times higher in some vegetarian options.

Vivera’s vegetable steak contains 2.4g of salt per 200g, while a ribeye steak of the same size sold at Sainsbury’s contains only 0.4g.

Birds Eye’s vegan sausages and Richmond’s vegetarian alternative contain just as much, if not more, salt than conventional options.

Two of Tesco’s pork sausages contain 1.4g of salt, while the same product at Asda contains 1.3g. But the Birds Eye option is 1.5g.

None of the BBQ food options alone came close to the NHS recommendations to eat less than 90 grams of sugar or 6 grams of salt per day.

Across the board, vegetarian options were lower in calories and far less fat, including saturated fat, than meat dishes.

The exception was Beyond Burger’s plant-based patty, which contained 21.4 grams of fat compared to 19.2 grams in a Sainsbury’s Beef Burger.

And of all the veggie sausages, burgers, steaks, bacon, and meatballs that MailOnline looked at, they had more fiber than the meat options.

Meat products were generally much higher in protein, but there were a few exceptions. Birds Eye’s meat-free sausages had 3g more protein than Asda pork sausages.

And per burger, Beyond Burger’s vegetable patty (19.2 g) and Linda McCartney’s mozzarella burger (20.8 g) contained more protein than a Waitrose beef burger (17.8 g).

A spokesman for THIS told MailOnline that their products contain naturally occurring sugars made from soy and pea protein “minimally and from natural ingredients” with no added sweeteners or sugar.

Professor Gunter Kuhnle, an expert in nutrition and food science at the University of Reading, told MailOnline, “I think one of the difficulties with many meat substitutes is that it is difficult to mimic the taste of the original product.

“I suppose this is one reason for introducing more salt or sugar.”

He said that a vegetarian product, which has ten times more sugar than a meat product, “doesn’t matter too much to most people” from a health perspective if the calories in the foods are similar.

“Higher salt levels could affect your risk of blood pressure and cardiovascular disease – but only if it’s really high and someone easily overcomes the daily recommendation,” he said.

Professor Kuhnle added: “In general, I think there is a problem with perceiving food as“ healthier ”just because it does not contain meat.

“Meat is neither healthy nor unhealthy. It’s just one type of food that can provide energy and some essential nutrients (especially vitamin B12 and iron), but more importantly, it’s enjoyed by many people.

“As with most other foods, too much consumption can be detrimental to health – meat increases the risk of cancer and possibly heart disease.

‘The substitute apparently has more fiber and possibly better fat composition, which would make it’ healthier ‘, but also more salt and sugar, which would make it a little less healthy: one could argue that the bottom line probably doesn’t matter that long it is consumed as part of a balanced diet and consumers are aware of it.

“I don’t think that would worry me very much as long as consumers are aware that the meat alternatives have a different composition.

“It would be good for manufacturers to reduce the salt and sugar levels as much as possible – but this is sometimes more difficult than it seems, as salt in particular plays a crucial role in food processing.”

Dr. Giles Yeo, a senior research fellow at Cambridge University’s Metabolic Research Lab, told the Telegraph, “It’s easy to be an unhealthy vegan.

‘There’s nothing inherently wrong with that [ultra-processed foods]but there is something wrong with them when you eat a bunch of them.

“I think that’s probably true whether you have a Chicken McNugget or a” [meatless] Impossible burger. ‘

Nikki Joule, Policy Manager at Diabetes UK, told MailOnline, “Processed foods, whether vegetarian or not, often have added salts and sugars, so knowing the ingredients and reading the labels is important.

“We encourage everyone to limit the amount of processed food, prepare meals as much as possible, and choose foods like legumes, beans, nuts and lots of vegetables.

“In addition, food manufacturers should work with reformulation programs – which adjust the recipes of food and beverages to be healthier – to significantly reduce the sugar, salt and calorie content of the foods we buy.

“The UK government should consider other measures such as taxes, subsidies and non-compliance penalties to encourage reformulation in the food and beverage industry.

“This would help make eating and drinking healthier every day and ensuring that the healthy choice is the easy choice.”

Studies have linked red meat consumption to higher rates of heart disease and early death.

Oxford University researchers found last month that for every 50 grams of processed red meat eaten every day – like bacon, ham and sausage – the risk of coronary artery disease increases by 18 percent.

The Department of Health advises eating no more than 70g (cooked weight) of red and processed meat per day, which is the average daily consumption in the UK.

What should a balanced diet look like?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least 5 servings of different types of fruit and vegetables every day. Count all fresh, frozen, dried, and canned fruits and vegetables

• Basic meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains

• 30 grams of fiber per day: This corresponds to the consumption of everything: 5 servings of fruit and vegetables, 2 wholemeal cereal biscuits, 2 thick slices of wholemeal bread and a large baked potato with the skin

• Have some dairy products or milk alternatives (such as soy drinks) and choose low-fat and low-sugar options

• Eat beans, legumes, fish, eggs, meat, and other proteins (including 2 servings of fish per week, one of which should be oily)

• Choose unsaturated oils and spreads and consume them in small amounts

• Drink 6-8 cups / glasses of water daily

• Adults should consume less than 6 g salt and 20 g saturated fat for women or 30 g for men per day

Source: NHS Eatwell Guide

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

Buy great deals for Vitamins, minerals & nutritional supplements on Amazon here

Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

A GUACAMOLE RECIPE APPROVED BY TOM BRADY: HOW TO MAKE IT AND WHAT IT IMPRESSES YOU

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
(iStock)

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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