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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

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.

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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.

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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. “

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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.”

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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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