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Whole Grain Benefits

8 Tasty Substitutes for Shallots



Shallots are part of the allium family, which also includes garlic, onions, leeks, and chives (1).

These small tubers are preferred because of their delicate, slightly sweet taste and are often used in recipes such as pasta dishes, meat dishes, savory baked goods and soups.

Although shallots are a staple in kitchens around the world, they can be difficult to find in certain areas. But don’t worry – if you run out of shallots or can’t find them in your local stores, there are several substitutes you can use in a pinch.

However, if shallots are a big part of a dish, or if a recipe calls for many of them, it may be best to save the recipe for another time when you have shallots on hand.

Here are 8 delicious substitutes for shallots.

According to many chefs, yellow onions are one of the best substitutes for shallots. They’re not too sweet or too hot and have a similar taste.

Yellow onions are very nutritious and provide fiber, vitamin C, potassium, and various other nutrients. They also contain botanicals such as flavonoids, which have antioxidant and anti-inflammatory properties (2, 3).

Research shows that people who consume onions regularly have a lower risk of certain health conditions, including non-alcoholic fatty liver disease and some cancers (4, 5).

You can find yellow onions in most grocery stores. Use them in a 1: 1 ratio in recipes that call for shallots. They work well both raw and cooked.

Alternatively, try another recipe that calls for yellow onions instead of shallots, such as:

  • whole fried onions
  • pickled beets and onion
  • Freekeh with roasted butternut squash, fried kale and caramelized onion jam
  • Instant Pot French Onion Soup

Chives are a flowering plant related to onions. Like shallots, they have a mild and not too spicy taste, so they can be used in many recipes.

The small white onions and green stalks called scapes are often chopped and used fresh as a side dish in dishes such as soups, mashed potatoes, and omelets.

If a recipe calls for freshly chopped shallots, you can use chopped chives instead. Keep in mind, however, that chives have a different texture than shallots and that cooking can lose their mild flavor.

Nevertheless, you can also use chives with dishes such as:

  • Salad, chicken and cherry salad with a creamy horseradish dressing
  • Mushroom omelet
  • Olive oil mashed potatoes

Garlic is a nutritious ingredient that can be used as a shallot substitute in some recipes.

Garlic is also a member of the allium family and has been linked to a number of health benefits. For example, garlic intake has been linked to a reduced risk of certain types of cancer, metabolic diseases, heart disease, diabetes, and more (6).

Raw garlic has a strong and tangy taste, while roasted garlic gets a sweeter, richer note. Therefore, pay attention to whether your recipe calls for raw or cooked shallots and treat the garlic in a similar way.

Also, keep in mind that adding a chopped clove or two of chopped garlic instead of shallots will add flavor to your dish but won’t mimic the exact taste.

Here are a few garlic-centered dishes to try if you have garlic on hand but not shallots:

  • Lemon-fried salmon with garlic and dill sauce
  • Tuscan garlic prawns
  • Spanish garlic soup

Leek is related to shallots and has a similar taste profile. They are milder than onions and have a slightly sweet taste that is similar to that of cooked shallots.

They are rich in nutrients like vitamin C and K1, provitamin A and manganese. Leek also provides antioxidant plant compounds – including flavonoids like kaempferol and quercetin – that can help protect against heart disease (7, 8, 9, 10).

You can add leeks to dishes like pasta, soups, and stews by using them like shallots. Although most people prefer to use just the white and light green onion-like portions, you can add the harder green tips to soups and broths to improve the flavor.

To use leek as a shallot substitute, cut it into thin slices and rinse it off. Then cook them like shallots.

If you have leeks in your kitchen but not shallots, try one of these dishes:

  • Potato-Leek Soup
  • braised chicken with mushrooms and leek
  • Mushroom and leek risotto
  • Spring frittata with leek, asparagus and sweet potato

Garlic scapes are the stems that grow from garlic bulbs. They have a milder, sweeter taste than the onions.

As with shallots, you can use them raw or cooked. However, remember that they have a different texture and taste.

Regardless, adding garlic scapes to a recipe that calls for shallots can add a deep flavor to your dish that resembles a mixture of onions, green onions, and garlic.

Try using garlic scapes in the following ways:

  • Chop and use raw to garnish grain-based dishes.
  • Add to omelets and scrambled eggs.
  • Finely chop and add to homemade salad dressings.
  • Sear and add to pasta dishes.

Although many people consider yellow onions to be the best substitute for shallots, you can use red onions as well. However, they are slightly stronger than yellow onions and have a sharper taste.

Red onions can be used as a substitute for raw or cooked shallots. Because their taste is spicier, you should use fewer red onions in a recipe than shallots.

Red onions contain anthocyanins, plant pigments that give the onions their deep purple color. Studies show that foods rich in anthocyanins can help protect against diseases such as cardiac and neurodegenerative diseases (11, 12).

However, if a recipe calls for a large amount of shallots and you only have red onions on hand, consider trying one of these red onion dishes instead:

  • caramelized pizza with broccoli and red onions
  • Chicken breast sauteed in sweet red onions and lemon
  • simple avocado and tomato salad

In a pinch, you can use dried onions to add a flavor similar to shallots. Note, however, that dried onions do not mimic the texture or exact taste of shallots.

In addition, dried onions have a more concentrated flavor, so it’s best to use much smaller amounts. For example, if a recipe calls for 1/3 cup (53 grams) of chopped shallots, use just 1 tablespoon (14 grams) of dried onions instead.

You can also add some garlic powder to dried onions to add a little more flavor to recipes that call for shallots.

Dried onions are versatile. Try adding them to:

  • chicken soup
  • slow cooked beef and carrot stew
  • Barbecue and steak grated with onion powder
  • Sour cream and onion dip
  • Italian salad vinaigrette

Shallots, also called spring onions, belong to the same family as shallots. You can use them as a shallot substitute in some recipes.

Shallots are young onions that are harvested before the base ripens into an onion. You can eat the entire spring onion plant, including the green tops and white bottoms.

They have a mild taste. The white part of the plant has a slightly sweet onion-like taste that is similar to the taste of a shallot. The upper part also has an onion-like taste, but is milder with grassy notes.

Like shallots, spring onions can be enjoyed raw or cooked.

Use chopped green onions raw as a garnish or use them in dishes such as:

  • Chinese spring onion pancakes
  • grilled salmon with shallots and sesame seeds
  • Chicken soup with ginger and spring onions

If you’re planning on cooking a recipe that calls for shallots but you’ve run out of them, don’t worry. There are a handful of ingredients that you can use instead.

Onions, leeks, garlic, shallots, garlic peels, and chives all taste similar to shallots and are used as substitutes in various recipes. Keep in mind, however, that the texture and taste of these substitutes are not exactly the same as shallots.

If a recipe calls for a large amount of shallots but you don’t have one on hand, consider trying another recipe using the substitutes listed in this article instead.

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction



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.


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



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.


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. “


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 . “


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 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.

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


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.”


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.

“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.”


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.”


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?



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).


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).


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.


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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