Category Archives: meat

August 31, 2019 · 7:56 am

What about those fake meat products?

I have been hearing a lot lately about the new fake meat, plant-based, products that are becoming so popular. Are they really healthier than meat? Here is a super rundown from Harvard’s T.H. Chan School of Public Health.

Photo by Valeria Boltneva on Pexels.com

Plant-based alternatives to animal-based foods are not a new phenomenon. Tofu, for example, has often been treated as an alternative to meat for centuries. In more recent decades, food companies have processed mixtures of soy and other legumes, grains, and a variety of plants into burgers, nuggets, sausages, and other meat-shaped products. These creations were often targeted towards a vegan or vegetarian demographic, and despite their appearance, were not necessarily intended to completely recreate the taste of their meat-based counterparts.

However, a new generation of plant-based meat alternatives is aiming to do just that. In a recent JAMA Viewpoint, Dr. Frank Hu, Chair of the Department of Nutrition, and co-authors including Gina McCarthy, Director of C-CHANGE at the Harvard Chan School of Public Health, discuss how popular products like Impossible Foods’ and Beyond Meat’s burger patties are aimed to appeal to a broader consumer base with their “unique mimicry” of beef in both taste and experience. They also note how these products are often marketed as a way to “help reduce reliance on industrial meat production,” aligned with recent reports calling for dietary patterns higher in plant-based foods for both human and planetary health.

Can these novel products be considered part of a healthy and sustainable diet? According to the Viewpoint authors, the answer to this question “remains far from clear given the lack of rigorously designed, independently funded studies.” We spoke with Dr. Hu to learn more about the potential benefits and concerns surrounding popular plant-based meat alternatives.

Although these alternative meats are being made from plants, you suggest caution in applying existing research findings on plant-based foods and human health. Can you talk about some of that evidence, and why it’s not readily applicable? Continue reading →

1 Comment

Filed under alternative protein, fake meat, meat, plant protein, plant-based meat, processed meats, protein

Tagged as animal sources of protein, fake meat, meat, plant-based meat, processed meats, protein, protein consumption, red meat

November 27, 2018 · 12:06 am

Want to cut down on meat-eating? Here are alternatives from Tufts

If you are feeling uncomfortable with the amount of meat you are eating, but don’t want to short yourself on protein, here are some good alternative ideas from Tufts Medical Center.

Photo by Valeria Boltneva on Pexels.com

A. Katie Fort, a dietetic intern at Frances Stern Nutrition Center at Tufts Medical Center, explains: “There is a growing body of data that demonstrates the health benefits of eating less meat and more plant-based foods. Though meat is an excellent source of protein, you get adequate amounts of protein from other foods. Here are some good ones: Continue reading →

Leave a comment

Filed under alternative protein, lunch meat, meat, plant protein, protein

Tagged as alternative protein, eggs, high protein, legumes, meat, nut butters, nuts, plant protein, protein, seeds

August 23, 2018 · 12:01 pm

Moderate carbohydrate intake may be best for health – The Lancet

Low-carb diets that replace carbohydrates with proteins and fats from plant sources associated with lower risk of mortality compared to those that replace carbohydrates with proteins and fat from animal sources.

Eating carbohydrates in moderation seems to be optimal for health and longevity, suggests new research published in The Lancet Public Health journal.

Photo by icon0.com on Pexels.com

The observational study of more than 15,400 people from the Atherosclerosis Risk in Communities Study (ARIC) in the USA found that diets both low (< 40% energy) and high (>70% energy) in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates (50-55% of energy) had the lowest risk of mortality.

The primary findings, confirmed in a meta-analysis of studies on carbohydrate intake including more than 432,000 people from over 20 countries, also suggest that not all low-carbohydrate diets appear equal–eating more animal-based proteins and fats from foods like beef, lamb, pork, chicken and cheese instead of carbohydrate was associated with a greater risk of mortality. Alternatively, eating more plant-based proteins and fats from foods such as vegetables, legumes, and nuts was linked to lower mortality.

“We need to look really carefully at what are the healthy compounds in diets that provide protection”, says Dr Sara Seidelmann, Clinical and Research Fellow in Cardiovascular Medicine from Brigham and Women’s Hospital, Boston, USA who led the research.

“Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight loss strategy. However, our data suggests that animal-based low carbohydrate diets, which are prevalent in North America and Europe, might be associated with shorter overall life span and should be discouraged. Instead, if one chooses to follow a low carbohydrate diet, then exchanging carbohydrates for more plant-based fats and proteins might actually promote healthy ageing in the long term.” Continue reading →

Leave a comment

Filed under carbohydrates, carbs, meat, red meats

Tagged as carbohydrates, carbs, red meats

July 31, 2018 · 12:08 am

Tufts on the Mediterranean Diet

Among the dietary patterns specifically recommended by the Dietary Guidelines for Americans (DGA) is the Mediterranean-style diet, which has been linked to reduced risks of heart disease and cognitive decline.

Photo by Pixabay on Pexels.com

A healthy Mediterranean-style diet includes many of the same key ingredients found in MyPlate for Older Adults. The chief difference between a Mediterranean-style diet and other healthy-eating plans is the emphasis on unsaturated fats found in plant foods, especially monounsaturated fat in the form of olive oil. All healthy diets recommend limiting foods high in saturated fat, such as fatty meats and full-fat dairy, minimizing added sugar, and avoiding processed foods.

Eating More Like a Mediterranean

To move your diet in a Mediterranean-style direction, try these suggestions:

1 Eat plenty of vegetables.
Try a simple plate of sliced fresh tomatoes drizzled with olive oil, or eat salads, garlicky greens, fragrant soups and stews, or oven-roasted medleys.
2 Change the way you think about meat.
If you eat meat, have smaller amounts – small strips of sirloin in a vegetable saute, for example – or substitute skinless chicken breast or fish for red meat in a few meals each week. Continue reading →

3 Comments

Filed under dairy products, dessert, meat, Mediterranean Diet, seafood, vegetables

Tagged as dairy products, dessert, meat, Mediterranean Diet, seafood, vegetables

November 15, 2016 · 5:17 am

Meat, high protein diet linked to heart failure in older women – AHA

I feel strongly that the mantra eat less; move more; live longer is worthwhile. It seems that the American Heart Association (AHA) has a particular focus on eating less meats. While not a vegetarian, I have found that nuts and seeds offer an excellent and tasty alternative protein source. (See links at end of post)

• Postmenopausal women who follow a high-protein diet could be at higher risk of heart failure, especially if most of their protein comes from meat.
• Researchers combined dietary self-reports with biomarkers to determine actual dietary protein intake as self-reporting alone is often inaccurate.

peanuts-with-bread-and-peanut-butter

Women over the age of 50 who follow a high-protein diet could be at higher risk for heart failure, especially if much of their protein comes from meat, according to preliminary research presented at the American Heart Association’s Scientific Sessions 2016. Continue reading →

Leave a comment

Filed under heart, heart disease, meat, red meats

Tagged as aging, heart health, nuts, protein consumption, red meat, seeds

August 7, 2016 · 12:10 am

Less meat, more plant-based protein may prolong your life – JAMA

In my youth, I became a vegetarian for a period of about five years. In that time, I tipped the scales in the high 140 pound bracket (I was around 5’11” at the time). I did yoga most days and felt like a million dollars. Those days are past (I am now down to around 5’9-1/2″) and I ride my bike pretty much daily for exercise. I eat meat sparingly, because of the fats. So, I was not surprised to see the latest from the Journal of the American Medical Association.

“Eating more protein from plant sources was associated with a lower risk of death and eating more protein from animals was associated with a higher risk of death, especially among adults with at least one unhealthy behavior such as smoking, drinking and being overweight or sedentary, according to an article published online by JAMA Internal Medicine.

“The consideration of food sources is critical to better understanding the health effects of eating protein and fine-tuning dietary recommendations. Continue reading →

7 Comments

Filed under fat, meat, plant protein, plant-based diet

Tagged as aging, fats, meat, plant protein, quinoa, vegetarian

April 2, 2014 · 8:41 pm

How About Some Granola Without any Grains?

Let me hear that, get me near that
Crunchy Granola Suite
Drop your shrink and stop your drinkin’
Crunchy granola’s neat ( Neil Diamond )

I agree with Neil about crunchy granola being neat. It has been a part of my diet for more years than I care to remember.

I know ‘Granola Without Grains’ sounds like something left over from April Fool’s Day. But it isn’t. That’s why I was so surprised to discover Paleo Granola by CJK Foods of Chicago, IL.

“Granola,” according to Wikipedia “is a breakfast food and snack food, popular in the Americas, consisting of rolled oats, nuts, honey, and sometimes puffed rice, that is usually baked until crisp. During the baking process the mixture is stirred to maintain a loose, breakfast cereal-type consistency. Dried fruits, such as raisins and dates, are sometimes added.”

So, clearly, grains are an integral part of granola.

I must confess almost total ignorance of the Paleo diet. I just checked the web and the first thing I learned is that they don’t eat grains. They do eat grass-produced meats, fish/seafood, fresh fruits and veggies, eggs, nuts and seeds and healthful oils, like coconut oil. Lots of good eating there. So, the fact that you don’t eat grains explains why the Paleo Granola has no grains in it.

Before going further, I need to tell you that I bought it from my local grocer who had a girl passing out samples. I tried one and was blown away by the taste. A party in my mouth! I went right back and picked up a package. I am now on my third one.

Okay, so what is in Paleo Granola?

The ingredients are Organic almonds, organic sunflower seeds, almond flour, organic cashews, organic walnuts, maple syrup, organic flax seeds, organic coconut oil, organic raisins, vanilla, organic coconut flakes, spices and salt.

Here is the nutrition breakdown:
Serving size 2 ounces, 57 grams
Calories 295
Total fat 23 grams
Saturated fat 8 grams
No Trans fat
Sodium 16 mg
Dietary fiber 4 grams
Sugar 11 grams
Protein 7 grams

A quick comparison with a regular granola, puts Paleo slightly higher on calories, a lot higher on total fat, due to the nuts and coconut, way down on sodium and higher on fiber and protein. Not a bad tradeoff, I think.

Although I am a big granola fan and have a bowl almost every day. I have found that I like the taste of this Paleo mixture so much that I use it as a snack and sometimes take chunks of it with me for energy breaks when I ride the bike.

While I usually refrain from writing up local products that are not available to readers of an international blog, I did this one because I thought you might enjoy being exposed to the concept of granola sans grains. Also, resourceful readers might even try to make it on their own with a little experimentation. You have all the ingredients.

If anyone does try to make their own, I hope you will share your experience with the blog.

For Neil Diamond fans, here is the best audio version I could find on You Tube:

Tony

Leave a comment

Filed under breakfast, eating, energy, energy bars, Exercise, fresh fruit, granola, health, healthy fats, healthy living, meat, nutrition, nuts, Paleo Diet, protein, salt, saturated fat, snack foods, Snacking, Weight

Tagged as April Fool's Day, breakfast, CJK Foods, Crunchy granola, Crunchy Granola Suite, grains, granola, health, mental-health, Neil Diamond, nutrition, Paleo Diet, Paleo Granola, portion size, weight

April 29, 2013 · 9:05 am

Tips on Eliminating Meat from your Diet – Mayo Clinic

I haven’t eliminated meat from my diet, but I have cut back sharply. If you are considering either going without meat, or cutting way back, you have probably wondered about what you will be missing in nutrition. Well, Dr. Robert Sheeler, Medical Editor of the Mayo Clinic Health Letter offered some worthwhile tips for just such a situation.

” … if you eliminate or markedly reduce only the meat in your diet, but still consume animal products such as dairy and eggs, and a wide variety of plant-based foods, you should have no problem getting adequate protein, iron, calcium and vitamin B-12.

Not so much …

“Even a vegan diet — which eliminates all animal-based foods, including dairy and eggs — provides adequate protein and iron if you get enough calories and eat a variety of foods, including soy products, legumes, lentils, nuts, seeds, whole grains, and dark green leafy vegetables.

“The only true nutritional issues for those who adopt a balanced vegan diet are:
• Calcium — If you don’t consume dairy products, a calcium supplement may be necessary. Other calcium sources include fortified products such as some types of tofu, soy milk, breakfast cereal and fruit juice. Dark green vegetables, such as spinach and broccoli, also contain calcium.

• Vitamin B-12 — Some foods, such as breakfast cereals, are fortified with vitamin B-12. Still, you may need to take a vitamin supplement to get this important nutrient.
The key to a healthy meatless diet, like any diet, is to enjoy a variety of foods. No single food can provide all the nutrients your body needs.

“Want more great health information? Visit the store now to see the latest products from Mayo Clinic doctors, specialists and editorial staff.”

Tony