Tag Archives: legumes

About those plant-based meats – Tufts

Who hasn’t heard of these new plant-based meats? Many of us have tried one, too. I am not among their number. As you can see from the Tufts Health & Nutrition Letter write up, below they are gaining popularity.

Sales of meat alternatives grew 30 percent in 2018, and this rapid growth is expected to continue. In 2019, plant-based meat alternatives hit the mainstream, with the nationwide introduction of meatless “meat” at multiple fast-food outlets (including Burger King, White Castle, DelTaco, and some McDonald’s locations.)

Making “Meat” from Plants: Until recently, the growing meat-alternative market was made up of patties, crumbles, nuggets, and other products made from textured vegetable protein or formed from beans, grains, mushrooms, and/or other vegetables. Now, a new kind of meat alternative has entered this growing market: plant-based “meat” that looks and tastes very much like, well… meat. “These products, like the Impossible Burger from Impossible Foods and Beyond Meat’s burgers and sausages, are designed to replicate the taste, texture, and chemical composition of meat,” says Nicole Negowetti, JD, a clinical instructor at the Harvard Animal Law and Policy Clinic.

p1du5kcbpduut1tk11as51qev1cg09.jpg Continue reading

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Why you should add legumes to your diet – Tufts

Eat more plant foods…increase dietary fiber…choose natural foods over processed…get your nutrients from whole foods, not supplements. For an easy way to follow all of this sound dietary advice at the same time, simply up your intake of foods from the legume family. Legumes, which include beans, lentils, split peas, green peas, and peanuts, are thought to be one of the first cultivated crops and have been consumed by people around the world for over 10,000 year, according to Tufts Health & Nutrition Update.

bunch of nuts served on bowls

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Unfortunately, legumes are no longer a staple food in most American diets. The Dietary Guidelines for Americans recommend adults consume one to three cups of legumes per week (depending on calorie requirements), but average intake is less than one cup weekly.

Try these tips for adding more satisfying, health-promoting legumes to your diet: Continue reading

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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.

hamburger with egg and vegetable

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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

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Cut diabetes risk by eating legumes – Study

I just wrote about how nuts improve cholesterol levels  three days ago.

Now comes a new study from overseas telling us how good legumes are for our bodies.

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Recent results from the PREDIMED (Prevención con Dieta Mediterranea) study show a protective association between total legumes consumption, especially lentils, and the risk of developing subsequent type 2 diabetes after more than 4 years of follow-up of 3349 participants at high cardiovascular risk. Moreover, the present study shows that replacing a half a serving/day of eggs, bread, rice or baked potato with a  half a serving/day of legumes was also associated with a lower risk of type 2 diabetes.

Legumes are a food group rich in B vitamins, contain different beneficial minerals (calcium, potassium and magnesium) and sizeable amounts of fibre and are regarded as a low-glycemic index food, which means that blood glucose levels increase only slowly after consumption. Due to these unique nutritional qualities, eating legumes regularly can help improve human health. In fact, the Food and Agriculture Organization of the United Nations (FAO) declared 2016 as the international year of legumes to raise people’s awareness of their nutritional benefits. Continue reading

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Nordic Diet Lowers Cholesterol, Study Finds

The ‘healthy Nordic diet’ used in the study contains local produce such as berries, root vegetables, legumes, and cabbage. Nuts, game, poultry and fish are also included, as well as whole grains, rapeseed oil and low-fat dairy products. The rest of the group ate butter instead of rapeseed oil, less berries and vegetables, and had no rules on red meat or white bread intake.

Cooking with Kathy Man

A healthy Nordic diet lowers cholesterol levels, and therefore the risk of cardiovascular disease, a pan-Nordic study where Lund University participated has found. There was also decreased inflammation associated with pre-diabetes.

-The subjects who ate a Nordic diet had lower levels of harmful LDL cholesterol and higher levels of “good” HDL cholesterol. The amount of harmful fat particles in the blood also declined, says Lieselotte Cloetens, a biomedical nutrition researcher at Lund University.

The ‘healthy Nordic diet’ used in the study contains local produce such as berries, root vegetables, legumes, and cabbage. Nuts, game, poultry and fish are also included, as well as whole grains, rapeseed oil and low-fat dairy products. The rest of the group ate butter instead of rapeseed oil, less berries and vegetables, and had no rules on red meat or white bread intake.

The researchers now want to focus on the diet’s ability to maintain weight…

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