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Whole Grain Benefits

Top Plant-Based Proteins

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Eating less meat can be better for your health.

For years, nutritionists and doctors have told Americans that meat sparingly is best and that focusing on plant-based foods can provide a number of health benefits. But even with a plant-based diet, getting enough protein is a problem for some. So how do you balance these concerns? Enter vegetable proteins.

Plants do contain some protein, despite what you may have heard, and some types of plants and plant products are actually excellent sources of this important macronutrient that builds muscle, carries oxygen to cells, and supports metabolic health.

Vegetable proteins can meet all of your protein needs.

While animal products such as red meat, poultry, fish, and eggs are excellent sources of protein, it is entirely possible to meet all of your protein needs without ever ingesting an animal product. And that can offer health benefits as many Americans consume too many animal products.

Vegetable proteins can help you avoid certain diseases.

Dena Champion, a registered nutritionist at Ohio State University’s Wexner Medical Center in Columbus, says “People who eat mostly plant-based proteins are at lower risk of heart disease, high blood pressure, obesity, cancer, and other chronic diseases. “

On the other hand, eating “high amounts of red meat and processed meat is linked to increased cancer rates,” she says.

Vegetable proteins contain other healthy components.

It’s not just the protein in these foods that makes them such a smart choice, says Reema Kanda, a registered nutritionist with the Hoag Orthopedic Institute in Irvine, California. “What makes vegetable proteins so healthy is that they contain many other nutrients that can provide additional benefits for your overall health.”

These other nutrients include:

Antioxidants. These compounds found in plant foods inhibit oxidation, a chemical reaction that can damage cells. Antioxidants help maintain a healthy balance with free radicals, other compounds that the body is constantly making.

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Fiber. “Animal protein generally does not contain fiber and can contain unhealthy saturated fat, which can lead to heart disease,” says Champion. But vegetable fiber is full of fiber that is healthy for the heart and intestines. “Plant-based proteins contain fiber, which can be really filling. Most Americans don’t get nearly enough fiber.”

Phytochemicals. Phyto means plant in Greek, so phytochemicals are chemicals produced by plants that are believed to be beneficial to human health. It is also believed that eating foods rich in phytochemicals can prevent diseases such as heart disease, cancer, dementia, and diabetes.

Vitamins and minerals. Vitamins and minerals, also called micronutrients, are important for human health and keep the body going. In order to keep the body running optimally, you need a constant supply of various vitamins and minerals every day. Plants provide almost all of the vitamins and nutrients your body needs on a daily basis.

The following slides offer the eight best plant-based proteins you can eat.

1. Quinoa

Although quinoa is usually treated as a grain, it is actually a seed. “Quinoa is a unique ancient grain with a high protein content and all nine essential amino acids,” says Kanda. Amino acids are the building blocks of protein, and if you have all nine at the same time, “that means it’s equivalent to eating animal protein.”

In addition to the protein content of this pseudo-grain, it also contains fiber. A “one-cup serving” can provide approximately 20% of your daily iron needs. The bonus is that it cooks quickly and is easy to find in supermarkets. “

2. Nuts

“Nuts not only contain protein and heart-healthy monounsaturated and polyunsaturated fats, but also antioxidants,” says Kanda.

“Plant-based proteins like almonds contain compounds that protect the body from oxidative stress that can lead to aging, heart disease, and some cancers,” says Kanda, adding that “a plethora of observational and clinical studies highlight the benefits of consuming Cover nuts “. and seeds. “

Nuts are also a great source of healthy fats that can be beneficial for heart and metabolic health.

3. Lenses

Lentils are part of the legume family, which also includes beans, peas, and peanuts. These plants contain a lot of antioxidants. Kanda notes that half a cup of lentils “is very versatile because lentils are seven times less fat than pork, twice as much protein as quinoa, and four times as much fiber as brown rice”.

Regular consumption of lentils was reduced with a content of:

– blood cholesterol.

— Body weight.

– heart disease.

— High blood pressure.

– diabetes.

– Some types of cancer.

4. Tofu

Champion says tofu is one of her favorite plant-based proteins, “because it takes on the taste of anything you cook, which makes it very versatile. It’s also a complete protein, so it contains all nine essential amino acids.”

In addition, people who avoid animal products sometimes don’t get enough calcium. But tofu can help with that. “Most tofu is a wonderful source of calcium because it is usually made with calcium. This is really important for people who consume little or no dairy products. “

5. Chickpeas

Chickpeas have many names including chickpeas, Egyptian peas, and bengal grams. They are very rich in protein and are easy to add to pasta dishes, puree into hummus and as a thickener in soups and sauces. Champions says she loves them because they are versatile and full of nutrients.

6. Black beans

Black beans are another staple food essential in many culinary traditions for good reason – they’re very high in fiber, protein, complex carbohydrates, antioxidants, and a host of other nutrients that contribute to good overall health.

Beans are also high in folate, which is important for red blood cell production and the development of the fetus. Studies have shown that a diet high in legumes like black beans is linked to a lower risk of heart attack, lower cholesterol, and a lower risk of diabetes.

7. Edamame

Edamame are whole, unripe soybeans that are popular in East Asian cuisine. The pods are boiled and steamed and often served with salt or other spices as a starter in American restaurants. Where typical soybeans are light brown or brownish in color, edamame is a bright green. You don’t eat the fuzzy pods, you squeeze the tender bean.

Soy and soy products have sometimes gotten a bad rap from some people for fear that it could mimic estrogen and potentially increase the risk of breast cancer. However, Kailey Proctor, a certified oncology nutritionist at the Leonard Cancer Institute at Providence Mission Hospital in Orange County, California, says the fiber levels in edamame and other legumes are beneficial for those who have breast cancer or are at risk for development.

“Fiber binds to estrogen in the digestive tract to remove excess estrogen from the body. Estrogen is a hormone that helps breast cells grow, and research shows that prolonged exposure to high levels of estrogen can increase the risk of breast cancer in women. “

In addition, a high-fiber diet can help you avoid various types of cancer and lower your cholesterol levels. “Fiber also helps women maintain a healthy weight. Fiber acts like a balloon in your stomach to keep you full longer between meals, so you eat fewer high-calorie foods that can lead to weight gain, ”explains Proctor. “Being overweight or obese has been shown to increase the risk of breast cancer as well as 12 other cancers.”

8. Hemp hearts

Hemp hearts are the edible insides of hemp seeds. These high-protein seeds are sometimes used to make vegan versions of milk, cheese, or protein powder. They can be eaten raw or roasted or cooked.

Although they come from the same plant as marijuana or cannabis, they contain virtually no highly inducing THC. You will fail a drug test or get drunk if you eat a lot of hemp hearts.

Their nutty, versatile taste makes them a great addition to salads and stews, but also to thicken soups and sauces. Like other nuts and seeds, hemp hearts are high in fiber and a good source of calcium and iron.

“Hemp hearts are another example of a complete vegetable protein,” says Champion. This means that they contain all nine essential amino acids that are the building blocks of protein.

Good for any type of diet

Even if you’re not following a vegan or vegetarian diet, it’s still worth adding plant-based proteins to your diet, says Champion. “A lot of people will tell me that they don’t want to be a vegetarian, so don’t bother to include plant-based proteins in your diet. Instead of thinking all or nothing, you should try a few meals or even one meal a week that uses vegetable protein instead of animal one. “

And it doesn’t have to be a big production either, she adds. Simple ideas are:

– Swap black beans for meat in tacos.

– Sprinkle hemp hearts on avocado toast or in muesli.

– Adding tofu instead of meat in a pan.

– Thaw frozen and peeled edamame and throw in a salad.

– Have canned or frozen beans handy for an easy and affordable option for vegetable protein.

Champion adds that “Vegetables and whole grains also contain protein” so you may be consuming more protein than you think if you’re making a pan of vegetable tofu that is served over brown rice, for example.

And Proctor notes that flexibility is key to building a diet for health and wellbeing. “It’s really important to look at overall nutritional quality over the long term rather than looking at a specific meal. Focus primarily on plants with lean protein, but don’t be afraid to splurge for a special occasion, as food is more important than just food composition. “

The 8 Best Plant-Based Proteins You Can Eat:

1. Quinoa.

2. Nuts.

3. Lenses.

4. Tofu.

5. Chickpeas.

6. Black beans.

7. Edamame.

8. Hemp hearts.

Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News

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For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.

ANNOUNCEMENTS

  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, theatre@parkland.edu or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at TKleparski@parkland.edu or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.

STEVICK CENTER ACTIVITIES

Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.

Bingo:

  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.

Bridge:

  • Noon to 3 pm Thursdays.

Euchar:

Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.

HOT LUNCH PROGRAM

The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.

Sunday:

  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.

Tuesday:

  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.

Tuesday:

  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.

Tuesday:

  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.

Friday:

  • Chef’s choice — regional favorites will be served.

VOLUNTEER OPPORTUNITIES

If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at rsvpchampaign@gmail.com or 217-359-6500.

CURRENT NEEDS

Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at rsvpchampaign@gmail.com or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice

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By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?

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In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.

Summary

Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!

Summary

When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.

Summary

Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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