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Whole Grain Benefits

Tempeh is a plant-based protein that’s both traditional and trendy. Here’s how to use it

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About nutrition

I remember the first time I decided to try tempeh. I had bought Heidi Swanson’s cookbook “Super Natural Every Day” (still one of my lonely cookbooks) and was blown away by her photo of black pepper tempeh, which is high in cauliflower and enough garlic to ward off vampires. The recipe was a complete success – although we are not a vegetarian or vegan household, my husband asked me to prepare this dish every day. Although I don’t make the recipe that often, my initial uncertainty about tempeh has gone.

Interest in plant-based diets had increased before the pandemic, but demand for meat alternatives has increased, whether for health reasons or in response to last year’s meat shortage. If you don’t want to go the “faux meat” route and are fed up with the beans (or having trouble digesting them), traditional soy products like tofu or tempeh can be a more appealing way to add vegetable protein to your meals.

What is tempeh exactly? It is a traditional Indonesian soy product made from fermented soybeans. It has a firm texture and an earthy taste that becomes more pronounced as it ages. A bit like cheese in that regard. While both tofu and tempeh are made from soybeans, unlike tofu, tempeh is a whole soybean product. That gives it different nutritional values ​​and structural qualities. For example, it contains more protein, fiber, and nutrients than tofu.

Tempeh has its origin on the Indonesian island of Java – in contrast to most soy foods, which mainly come from China, Japan or Korea. The exact origins of tempeh are less clear than those of other soy foods, but tempeh is believed to have existed for at least several hundred years, although the earliest known mention was in 1875. Tempeh could have been accidentally made as a by-product of tofu production when discarded soybeans interacted with fungal spores. The first commercial production of tempeh in the United States by Indonesian immigrants began in 1961.

Aside from random origins, tempeh is made through a controlled fermentation process that binds soybeans – sometimes whole grains – into a cake pan. If you want to get really detailed, tempeh starter cultures usually contain several species of Rhizopus mushrooms, but R. oligosporus is predominant. R. oligosporus is the preferred starter for a number of reasons, including because it grows effectively in the warm temperatures typical of Indonesia and can inhibit and displace other molds and pathogenic bacteria.

Now, if you think, “Gross, I never eat tempeh!” Remember that controlled fermentation means cultivating certain microbes – for their direct health benefits, or for how they turn ingredients into something more nutritious, healthier, or tastier – and that at the same time Preventing the growth of microbes that we don’t want. If you like other fermented foods like cured cheese, yogurt, kombucha, kimchi, artisanal sourdough, fresh sauerkraut (not the durable stuff), wine or beer, then you shouldn’t worry about trying tempeh.

After fermentation, the mycelia – the vegetative, thread-like parts of a fungus – multiply from R. oligosporus and eventually become dense enough to compress the soybeans into the characteristic firm, compact “cake” shape of tempeh. Good quality tempeh has a white coating from the mycelia and dark spots formed by fungal spores. The more spores that are produced, the stronger the aroma and taste. Once the soybeans are bonded together, the fungus releases protein-digesting enzymes that contribute to a pleasant texture, taste, and aroma – sometimes compared to a chew mushroom.

Since its protein content is similar to that of meat, tempeh is often used as a meat substitute. In Indonesia, tempeh is often cut into thin strips and fried or diced and incorporated into coconut milk curries or grilled in sweet sauces. Marinating tempeh in a sweet, salty and sour sauce before cooking is also common. Tempeh can be sliced, diced or crumbled and incorporated into stir-fries, taco salads, chilies or pasta sauces. You can skewer tempeh cubes with vegetables and grill them as kebabs, or cut a tempeh cake into ¼-inch slices, pan-fry, and use in sandwiches.

I’ve found that some people prefer tempeh over tofu while others feel the opposite. It often comes down to texture preferences. So if you’ve tried tofu and wanted to like it but didn’t, then by all means give tempeh a try. Tempeh isn’t as ubiquitous as tofu in local stores, but I found it locally at PCC Community Markets, Whole Foods, Central Co-op, Metropolitan Market, and Safeway.

Marinated baked tempeh

Yield: For 4

This is a simple, delicious basic recipe. Enjoy it on salads or cereal bowls, as part of a snack plate or as an addition to a vegetable pan.

ingredients:

  • An 8-ounce pack of plain tempeh, diced
  • 2 tablespoons of tamari or soy sauce
  • 2 tablespoons rice vinegar (can replace apple cider or white wine vinegar)
  • 1 tablespoon of toasted sesame oil
  • 1 teaspoon of Sriracha
  • ½ teaspoon honey
  • 1-2 cloves of garlic, chopped

Steps:

  1. Place the tempeh cubes in a shallow bowl. In a small bowl, mix the tamari, vinegar, sesame oil, sriracha, honey and chopped garlic; whisk to combine. Pour the mixture over the tempeh. Marinate at room temperature for 30 minutes to 1 hour, turning occasionally. (Can also be marinated in the refrigerator for up to 2 days.)
  2. Preheat oven to 400 F and line a baking sheet with parchment paper. Arrange the tempeh cubes on the baking sheet and save the excess marinade.
  3. Bake for 10 minutes, then turn the cubes over and brush with some of the reserved marinade. Bake for another 10 minutes or until the cubes are golden brown and crispy on the edge.

Carrie Dennett:
CarrieOnNutrition@gmail.com; on Twitter: @CarrieDennett. Carrie Dennett, MPH, RDN, CD is a registered nutritionist with Nutrition By Carrie and the author of Healthy For Your Life: A Holistic Approach to Optimal Wellbeing. Visit her at Nutritionbycarrie.com.

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.

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. “

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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.”

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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