Garcinia Cambogia: World’s Most Googled Weight Loss Pill

Garcinia cambogia is a weight loss supplement. It is extracted from a tropical fruit of the same name, also known as Malabar tamarind. The fruit was traditionally used to add a sour flavour to meals, but has now become popular for its effects on weight loss (1). This is what the garcinia cambogia fruit looks […] The post Garcinia Cambogia: World’s Most Googled Weight Loss Pill appeared first on http://ift.tt/1aS7CX7

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Weekly Plant-Based Dinner Plan, Nov. 30 – Dec. 4, 2015

On this post-Thanksgiving week, many Americans, at least, may be feeling a bit “stuffed.” So let’s look at some dinner options that are hearty without being heavy, and are easy on the budget. It’s nice to start the week with a pot of soup or stew that can last for a bit, and can even be packed into a thermos and taken to work or school.

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Is Tofu Healthy Or Bad For You? A Science-Based Approach

“Stay away from soy, and soy-based products such as tofu. They cause many health problems and can even KILL YOU!”

Sound familiar? That’s because this type of alarmist message is widespread. All you need to do is type tofu + health in any search engine and you’ll be bombarded with articles touting the harm of tofu and the health dangers of soy. But is tofu really as bad for you as these articles make it seem? Read on to find out.

You’ll recognize the alarmist type of message I’m talking about in any of the following claims:

• Tofu is an unhealthy processed food.

• Soy-based products block the absorption of minerals and injures your insides.

• Soy-based products messes with your thyroid function and slows down your metabolism.

• Tofu will give you breast cancer.

• Soy-based products makes men less manly.

• Soy-based infant formula is dangerous to babies.

That’s enough to scare anyone into never wanting to get close to a block of tofu again!

When a close friend, worried about giving her toddler soy-based products, shared yet another alarmist article of the sort, I figured it might be time to actually take a closer look at the available scientific data regarding tofu and share my findings with her, and, by the same token, you!

A couple of years back, the Agency for HealthCare Research And Quality produced a large (100-page) report in which they soundly reviewed the relevant human data on soy. I’ve included the link to this report here, for those of you interested in taking a closer look at this unbiased, scientific review.

For those of you not interested in an extensive summary of the literature, let me cut to the chase and share with you this report’s conclusion, based on the review of thousands of studies based on rigorous criteria and scientific validity:

There is no conclusive evidence of an effect (either negative or positive) of soy protein or isoflavone based on the evidence that exists today.

In other words, the negative effects of soy are largely overstated!

So what are all these studies and unscientific articles floating around the worldwide web basing their arguments on?

Well, for one, many cite no sources, so it’s hard to tell… A good point to be kept in mind whenever reading a health post (alarmist or not), is to give more value to those who do cite scientific references.

But what about those who do include such citations, supporting pretty gnarly negative effects of consuming soy and soy-based products like tofu?

As for those who do include citations, supporting pretty gnarly negative effects of soy and soy-based products such as tofu, there’s no denying they exist. Yet, an often overlooked fact is that the amount of soy used in many of these studies is much higher than what an average person would normally consume. I’m talking about doses equivalent to as much as one pound of tofu per day! Not many people I know consume that much tofu, consistently, every day…

What’s more, many studies are performed on mice and rats, which, cute as they may be, are quite different from humans. This means that extrapolation of findings from animal studies to humans must be done with particular caution.

That being said, let’s take a closer look at some of those alarmist claims!

Tofu Is High In Toxins, Injures Your Insides And Causes Chronic Deficiencies

Soybeans are an excellent source of iron, calcium, manganese and selenium as well as a good source of magnesium, copper and zinc. Yet, an often-heard anti-tofu argument is that the soybeans used to make tofu also contain a large quantity of toxins and anti-nutrients which can cause a variety of gastric problems and nutrient deficiencies.

So, is this true? After some digging, here’s what I found:

Soy does contain three main “anti-nutrients”; trypsin-inhibitors, phytates and lectins.

• Trypsin is an enzyme needed to properly digest protein which means that trypsin inhibitors in soy can reduce protein digestion in the stomach and small intestine.

• Phytates are naturally present in all grains, seeds, nuts and legumes and are compounds which tie up minerals such as calcium, zinc and iron, decreasing their absorption from the intestine.

• Finally, lectins are a protein also found in grains, seeds, nuts and legumes that that can cause adverse effects ranging from nausea to bloating if consumed uncooked or improperly cooked or in excess.

Eating raw soybeans involves getting a side of these three compounds. Soaking and cooking the soybeans tends to deactivate some of the trypsin inhibitors and eliminate a good amount of the phytates and lectin content.

Sprouting soybean prior to producing tofu can also decrease levels of trypsin inhibitors and phytates by up to 81% and 56% respectively, in addition to increasing protein content by up to 13%.

Fermentation also does the trick, which is why you may want to reach for products such as miso, tempeh, natto or tamari (a naturally fermented soy sauce) more often. Natto may be especially healthy as it contains a significant amount of vitamin K2, important for cardiovascular and bone health. 

The Verdict: Soybeans do contain some “anti-nutrients,” but, in the grand scheme of things, they’re unlikely to pose a real threat to your nutritional status. If you’re worried, favor fermented soy-foods such as tempeh, natto or tamari or opt to make your own tofu from sprouted soybeans (check the “Make your own tofu” section below to find out how easy it is to do).

Tofu Is Not A Great Source Of Protein

Soy is a complete source of dietary proteins, meaning that, unlike most plant proteins, it contains all the essential amino acids required by your body. On the other hand, an often-heard argument is that soy-based products (including tofu) are low in methionine, an essential amino-acid playing an important role in many cell functions, including wound healing, cartilage formation, brain function and energy metabolism.

Purporters on the anti-soy side of the spectrum often use this argument to imply that consumption of soy leaves you at risk of a deficiency in this amino acid, which can lead to “liver disease, brain disorders, osteoarthritis, fibromyalgia, chronic fatigue, and depression.”

What they often fail to mention is that, although in theory, this is possible, it is very unlikely for one main reason; you’d have to consume soy as your exclusive source of protein to even have a chance of developing such a deficiency. What’s more, a low-methionine diet may not be such a bad thing, as it was actually reported to provide some benefits when it comes to longevity. 

The Verdict: As great of a source of non-animal protein as tofu can be, the key remains variety. Opting for a diet rich in a wide array of foods will ensure you get a variety of nutrients. That being said, I have yet to come across a report of anyone suffering from a methionine deficiency caused by eating tofu.

Tofu Is To Blame For Your Lazy Thyroid

Soybeans contain high levels of goitrogens, also known as substances that disrupt the production of thyroid hormones, so any soy-based product, including tofu, is bound to cause havoc on your metabolism, right?

Well, not quite! As is the case with many of these claims, they start out from a truth; soy definitely has the potential to affect your thyroid gland. A better question is “how likely is this to happen?” And the short answer is, quite unlikely!

A fairly recent scientific literature review found little evidence that soy negatively affects thyroid function in healthy individuals.  

The exception were patients with already compromised thyroid function and those with a marginal iodine intake (which, if you make good use of iodized salt or include these other sources of iodine in your diet, should not be a worry).

The Verdict: Nothing to worry about, unless you shun iodized salt or have an already compromised thyroid function.

Tofu Increases Your Risk Of Cancer

Soy is often associated to breast cancer because it contains a group of natural plant chemicals known as isoflavones. Isoflavones resemble the hormone estrogen, and can even bind to estrogen receptors, creating similar effects to the hormone. For this reason, some worry that the isoflavones contained in soy products (including tofu) could increase hormonally-driven conditions such as cancer.

Luckily, that doesn’t seem to be the case. In fact, many studies actually link soy isoflavones to lower risk of breast cancer occurrence or reoccurrence. 

Another thing worth noting is that isoflavones have many positive non-hormonal effects on the body, including regulation of cell growth, which helps safeguard against cancers. In fact, there’s plenty of research pointing to their positive effects on glycemic control, weight-management, blood cholesterol and triglycerides. 

The Verdict: When it comes to cancer, there’s no strong evidence to keep you away from soy. In actuality, as part of a healthy, well-varied diet, it may even help reduce your risks of developing it.

Too Much Tofu Turns You Into Less Of A Manly Man

Soy isoflavones (the estrogen-like compounds often associated with decreased menopausal symptoms in women) are often accused of lowering testosterone levels, which frequently gets translated by unscientific articles which I won’t name into something along the lines of:

“Don’t eat too much tofu or you’ll grow man breasts.”

Let me answer this concern by stating this: if this was true, then asian countries would currently be populated by some strange-looking males!

The anti-soy clan is often quick to point out that while the “soy industry” tries to convince us that soy is a staple in Asian diets, the amount of soy protein actually consumed averages only 9 grams per day. And although it is true that original research overestimated the amount of soy consumed by Asian, what they frequently fail to mention is that American and European diets contain, on average, less than 1g per day.

So, despite the difference being less impressive than originally thought, Asians really do eat much greater amounts of soy than Westerners. And last time I checked, asian men did not bear any womanly appendages…

The Verdict: This criticism is not based in science which means that, until it is, there’s no real reason to give it too much attention!

Soy Formula Is Dangerous For Babies

Since the 1960s, approximately 20 million infants have grown up on soy formula. Yet some people remain concerned that the isoflavones it contains could affect a child’s growth and reproductive development. Alarmists often mention that an infant fed exclusively soy formula receives the equivalent of up to 5 birth control pills per day. So, is this really cause for concern?

According to this large, long-term study on humans, no major health differences were observed between 811, 20-34 year olds (both men and women) who had been fed either soy or milk formula as infants.

More recently, a report issued by the National Toxicology Program Center for the Evaluation of Risks To Human Reproduction reviewing both human and animal data to date expressed minimal concern for adverse developmental effects in infants fed soy infant formula. However, they did also cite the need for more high-quality human studies to further expand on the current level of knowledge.

So, knowing this, what’s a good-intentioned mother or father to do?

To be on the safe side, favor breastfeeding whenever possible and for as long as possible (ideally, exclusively until the age of 6 months, and with incorporation of solids until the age of 1). That being said, if, for one reason or another, that is not possible, do not beat yourself up about it! Any risks are likely to be small and future research will likely shed more light on the question.

The Verdict: Breastfeed whenever possible. But if you can’t (or choose not to), any risks associated with opting for soy infant formula instead of milk infant formula are likely minimal.

Tofu Is A Processed Food

This is a top argument I often hear against tofu. It’s accurate! Using the wide definition of processed food, tofu technically is, a processed food.

This process involves making soy milk from soybeans and water, to then coagulate it into separate curds and whey (in a manner very similar to the process of making cheese). The curds are then pressed together to make the tofu block. This process is actually very similar to the one used to make cheese.

That being said, a perhaps more pertinent question is how far removed is tofu from the unprocessed dried soybeans? And the answer to that is “not much”. If you’re hesitant to take my word for it, just check out the ingredient label for yourself; you’ll likely see a very minimal list limited to water, soybeans and calcium sulfate, magnesium chloride or delta glucono-lactone (the coagulants). Now, when it comes to mock meats such as tofurkey, tofu-dogs or tofu burgers, it’s a whole different ball-game!

The Verdict: Yep, tofu is a processed food, but that doesn’t mean it’s unhealthy. To be in the clear, remember to opt for products with small ingredient labels and limit your use of second-generation soy-based products (a.k.a. mock meats).

How To Select & Store

Soy products come in various different forms. Here’s what to look for when selecting and storing the most common options.

• If you’re opting for dried beans, keep in an airtight container stored in a cool, dry place. Dried soya beans are best soaked before cooking to make them easier to digest.

• If you’d rather go for the canned bean variety, opt for brands that contain as little as possible of extra salt or additives.

• Edamame (fresh soya beans) should bear a deep green color with firm, unbruised pods. You can also find them in the frozen foods section.

• Tofu comes in a variety of textures, ranging from silky to extra firm. You’ll find most tofu in the refrigerated section, in water-packed blocks. The tofu should look uniformly white and smell fresh. After opening, rinse the tofu block and transfer whatever wasn’t used in your recipe to an airtight container. Make sure to cover the tofu in water. This water should be changed often (think, every other day) and the tofu is best used within 3-5 days. If kept in its original package, it can also be frozen for up to 5 months.

• Tempeh can also be found in the refrigerated section (often right next to the tofu blocks). This is a fermented product, so a thin white layer on top is perfectly normal. Try to pick one without too many black spots (as this indicates over-fermentation). Once brought home, store it in the refrigerator and use before the expiry date (tempeh lasts several months, so this should not be too difficult). If it starts smelling like ammonia, dispose of it.

• Natto (which, in case you’re unfamiliar with it, looks  like the picture below) can be found in most asian supermarkets, usually in the refrigerated or freezer section. It often comes in a styrofoam container with a packet of sauce (tare) and hot mustard. Store in the refrigerator (or freezer) and consume before the expiry date!

Tips For Use

The internet overflows with quick and easy recipes to get you started if you’re interested in incorporating soy-based products into your diet. In this section, I’ve included some extra tips, to keep in mind when getting ready to prepare said recipes.

• Tofu, by itself, doesn’t taste like much. To make sure you infuse it with some flavor, start by slicing the tofu block in 3/8” slabs and drain out the extra water. This can be easily done by laying your tofu slabs on one clean dishtowel while patting the surface dry with a second dishtowel.  Now, your tofu is ready to be flavored! Just make sure to opt for non-oil based marinades (think soy-, citrus- or vinegar-based) since the water (remaining in your tofu) and and oil-marinade will likely not mix. Extra firm tofu is best for baking, grilling and stir-fries whereas soft tofu is suitable for sauces, desserts, shakes and salad dressings. 

• Vacuum-sealed and pre-packaged tempeh is almost always pasteurized, which means it’s ready-to-eat and usually does not have to be pre-cooked. However, cooking it might still be a good idea, as it removes a little of it’s characteristic bitterness and also helps soften and moisten it, which can make for a better texture. If you get your hands on fresh tempeh, good for you, as it seems to retain more of its fantastic nutritional properties. Just make sure you cook, bake, sauté or steam it for at least 20 minutes before eating. 

• It’s best to stick Natto into the microwave for about 20 seconds. Many people prefer it warm, and warming it also makes it also easier to peel off the plastic film it comes. Once the film is removed, mix in the sauce (tare). Natto is also notorious for having a strong smell, but most report it to have a mild flavor. Like tempeh, it is an acquired taste, so if you don’t like it the first time, try it again in a few days!

How To Make Tofu

Interested in integrating more soy-based products to your diet but not so keen on the additive-laden options available in most supermarkets? Why not give making your own a try?

It’s pretty simple. Check out the video below for a step-by-step demonstration.

https://www.youtube.com/watch?v=IdGwL5dFgCQ

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17 Science-Based Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are incredibly important. They can have all sorts of powerful health benefits for your body and brain. In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids. Here are 17 health benefits of omega-3 fatty acids that are supported by science. 1. Omega-3s Can Fight Depression and Anxiety Depression […] The post 17 Science-Based Benefits of Omega-3 Fatty Acids appeared first on http://ift.tt/1aS7CX7

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Food of the Week: Sweet Potatoes

Sweet potatoes are native to Central and South America and are one of the oldest vegetables known to man. They have been consumed since prehistoric times as evidenced by sweet potato relics dating back 10,000 years that have been discovered in ...

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Best sources of Vitamin A

The term "vitamin A" makes it sound like there is one particular nutrient called "vitamin A," but that is not true. Vitamin A is a broad group of related nutrients. Each of these nutrients provides us with health benefits, but these benefits may be ...

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From the kitchen: The Healthiest Way of Cooking Sweet Potatoes

Fortunately, from a nutrition standpoint, you have a number of good options for cooking sweet potatoes. While we have our own personal recommendation (namely, Healthy Steaming) here are some additional options that you may want to consider: Boiling ...

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Is gluten-free the same as wheat-free?

No, these two terms have a somewhat different meaning when used on food labels. The "gluten-free" labelThe term "gluten-free" has been approved for use on food labels since 2013, and it is the U.S. Food and Drug Administration (FDA) that sets ...

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The Latest News About Sweet Potatoes

How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they also provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak ...

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What if I eat vegetarian most of the time, but enjoy meat and poultry on occasion?

This question is really two questions combined into one. Let's address the simplest and least important of these two questions first: Would you be classified as a vegetarian in a research study if you enjoyed meat and poultry on occasion? No, you ...

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What is nutrient-rich cooking?

nutrient-rich cookingHow you prepare and cook your food can be as important as the food you select to eat. Even the most nutritious foods will not provide its potential of nourishment if improperly cooked. It has been found that foods cooked the ...

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How do you determine whether a yogurt is a good choice for probiotic support?

"Probiotic" is a term used to describe foods and supplements that contain living micro-organisms. Bacteria are by far the most common type of micro-organism found in probiotics, but there are some probiotic supplements in the marketplace that are ...

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How does the mineral phosphorus help maintain pH balance?

In order for us to stay healthy, different parts of our body need to maintain very specific levels of acidity. In science terms, acidity level is referred to as pH. A conventional pH scale runs from 0 - 14, where "0" is defined as the most acidic ...

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How did you determine which foods were a "good," "very good," or "excellent" source of nutrients?

We developed a two-part formula to determine how rich a food was as a source of nutrients. The first (and most important) part of this formula looked at the nutrient density of each food. Nutrient density is a key idea in nutritional science. It ...

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Is The Roundup Weed Killer (Glyphosate) Bad For You?

Roundup is one of the most popular weed killers in the world. It is used by farmers and homeowners alike, in fields, lawns and gardens. Many studies claim that Roundup is safe and environmentally friendly. However, other studies have linked it to serious health issues like cancer. This article takes a detailed look at Roundup […] The post Is The Roundup Weed Killer (Glyphosate) Bad For You? appeared first on http://ift.tt/1aS7CX7

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Understanding The ‘New’ Science On Red And Processed Meat

There has been a lot of misinformation and confusing coverage around the release of the World Health Organization (WHO)’s findings linking processed and red meat to cancer. The science isn’t new but the vastness of the research collected by such an influential organization has led to a subsequent media frenzy. As a result, most people don’t really know where they stand, or whether they should take red meat off their shopping list altogether.

Is red meat linked to cancer? The short answer is, yes, processed red meat is, but scientifically, we don’t know for sure about natural red meat yet. However, experts certainly believe it is, and there’s a good reason for that…

The Study

Processed meat and red meat were high priorities when an international advisory committee met in 2014. The committee recommended an evaluation by the International Agency for Research on Cancer (IARC) Monographs Program. That recommendation was based on studies of epidemics that suggested small increases in the risk of cancer may be associated with high consumption of red meat and processed meat.

This news isn’t actually new. It has been brewing and trickling out in individual studies for years now, and it has been widely accepted for a long time that meat can increase the risk of bowel cancer. This collaboration of research, however, is significant because it comes from the IARC. Their findings carry weight, and are listened to by governments and regulators. The working group considered more than 800 studies that investigated associations of more than a dozen types of cancer with the consumption of red meat or processed meat in many countries and populations with diverse diets. The most influential evidence came from large studies conducted over the past 20 years.

The Findings

This is the area that has become very clouded, with the industry trying to protect its reputation and journalists trying to squeeze the most juicy bits of the report into brief news bulletins and articles. What the researchers have found, after thoroughly reviewing an accumulation of scientific literature that had been mounting in recent years, is that the consumption of red meat is “probably” carcinogenic to humans, based on limited evidence that the consumption of red meat causes cancer in humans, and strong mechanistic evidence supporting a carcinogenic effect. The association is mainly relevant to colorectal cancer, but there are also links to pancreatic cancer and prostate cancer.

Processed meat, on the other hand, is classified as conclusively carcinogenic to humans, based on sufficient evidence that the consumption of processed meat causes colorectal cancer. The group of 22 experts from 10 different countries who worked on the report also found an association with stomach cancer, but that evidence was not conclusive.

To put it statistically, the experts have concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%.

Researchers haven’t conclusively found exactly how processed meat, and possibly red meat, cause cells to become cancerous. The findings so far blame chemicals that are found in the meat, starting with heme, which is part of the red pigment in the blood. Heme is broken down in the gut to form N-nitroso compounds that can damage cells in the bowel lining. As a result of this, other cells in the bowel lining are forced to replicate in order to heal, and that replication can increase the risk of problems with the development of the extra cells’ DNA. That is the first stage in a sequence of events that can lead to cancer.

“For an individual, the risk of developing colorectal cancer because of their consumption of processed meat remains small, but this risk increases with the amount of meat consumed,” Head of the IARC Monographs Programme Dr Kurt Straif said. “In view of the large number of people who consume processed meat, the global impact on cancer incidence is of public health importance.”

The research also found that high-temperature cooking methods generate compounds that may contribute to carcinogenic risk, such as direct contact with a flame or hot surface. The suggestion is that hot barbecues or frying pans can cause an increased production of certain carcinogenic chemicals like polycyclic aromatic hydrocarbons and heterocyclic aromatic amines. However, there was not enough data available for the IARC Working Group to reach a solid conclusion on this theory yet. This is another area that is confusing consumers because the industry is understandably publicizing the lack of scientific evidence that currently exists, but scientists are saying, it is a risk, and it might very well be proven in the long-run.

Director of the IARC, Dr Christopher Wild, said the findings further support current public health recommendations to limit our intake of meat. “At the same time, red meat has nutritional value. Therefore, these results are important in enabling governments and international regulatory agencies to conduct risk assessments, in order to balance the risks and benefits of eating red meat and processed meat and to provide the best possible dietary recommendations.”

Smoking Versus Eating Red Meat

This is an interesting link that has been drawn during the aftermath of the research findings being released. Processed meat has now been classified as carcinogenic to humans (Group 1), which puts it in the same category as tobacco smoking and asbestos, which are also both classified as carcinogenic to humans (Group 1). Red meat, on the other hand, is considered potentially carcinogenic to humans (Group 2A). While processed meat has been placed in the same category as tobacco and asbestos, it does not mean it is as dangerous as them. The classification is based on the strength of scientific evidence, not the level of risk. To put it into perspective; smoking three cigarettes per day increases the risk of lung cancer by 600%, while eating 50 grams of processed meat per day increases the risk of colorectal cancer by 20%.

The most interesting thing, however, is how similar it is to the discussion on smoking several decades ago. Like the processed and red meat industries, tobacco stood to lose a lot when science was in its early stages of linking smoking to cancer, and the uproar from consumers was also very similar. That’s not to say the science of red and processed meat will necessarily go the same way, but studies are in their very early stages, and there is still a lot to be revealed, proven and disproven, such as the link with high-temperature cooking.

About 34,000 deaths from cancer per year worldwide can be attributed to diets high in processed meat, according to the most recent estimates by the Global Burden of Disease Project, an independent academic research organization. And while the link between red meat and cancer has not yet been established, estimates are that diets high in red meat could be responsible for 50,000 cancer deaths per year worldwide, if proven to be causal. That is compared to approximately 1 million cancer deaths worldwide each year caused by tobacco smoking.

What’s The Difference Between Red Meat And Processed Meat?

In simplistic terms, processed meat is generally considered unhealthy, while red meat is considered to be part of a healthy diet. Processed meat has been linked with a number of diseases and has been proven to possess harmful chemicals that would not be found naturally in unprocessed meat.

When meat has been preserved by curing, salting, smoking, drying or canning, it is called processed meat, and includes bacon, ham, sausages, hot dogs, salami and canned meat, to name a few. As the general consensus among the population over the last few decades has been that processed meat is unhealthy, it is usually consumed in high amounts by people with unhealthy lifestyle habits, rather than health-conscious people.

Red meat refers to muscle meat from mammals, including beef, pork, lamb, mutton, horse, veal and goat. It, on the other hand, has been a rather contentious subject, with evidence suggesting it can be harmful and evidence that it has health benefits. Humans have eaten meat throughout evolution, meaning our digestive systems are perfectly capable of handling it. However, even the unprocessed meat that humans eat today is extremely different to the free-roaming wild animal meat that our ancestors ate. If you’re buying a packet of steak from a supermarket in the US, then it most likely came from a steer born and raised in a factory farm, fed grain and probably pumped full of hormones and antibiotics. If you want natural red meat, it is important to look for grass-fed, certified organic cuts.

The Pros And Cons Of Eating Red Meat

PROS

Protein – This is where the science of red meat differs from processed meat. Where society accepts at large that processed meat should not be consumed for health benefits, red meat is known to be a great source of important nutrients. It is most commonly known for being rich in protein, which helps build muscles and bones. Eighty-five grams (3 ounces) of bottom-round steak (190 calories) provides 29 grams of protein, according to the US Department of Agriculture Nutrient Data Laboratory.

Iron – Red meat is also commonly associated with iron, a mineral that many teenage girls and pregnant women lack. The heme iron found in red meat is easily absorbed and is critical for binding and transporting the oxygen you breathe to the tissues throughout your body. It also plays a role in the enzymatic reactions during metabolism, detoxification, wound healing and growth, as well as improving the immune system, which is why an iron deficiency can affect a range of essential bodily functions.

Vitamins and Minerals – Red meat can be high in vitamin B12, B3 (Niacin), B6, zinc and selenium. Zinc helps during the production of new cells and supports the structure of proteins. It also supports the immune system and encourages neurological development. Because it is not stored in the body, it is important to get the little bit that you need every day through food. Selenium is an essential trace minimal that s necessary for immune system functionality. Deficiencies have been linked to mood swings and the risk of cardiovascular disease. B vitamins are extremely important during the metabolism process, especially in turning carbohydrates into energy.

Healthy Fats – Unprocessed red meat is full of healthy fats, especially from animals raised on grass. An Australian study found that beef from grass-fed animals contains up to 5 times the amount of Omega-3 as grain-fed animals. Oleic acid is a heart-healthy mono-unsaturated fat, famously found in olive oil, and it is also present in beef.

CONS

Climate change – There are other issues to take into account when eating meat of any kind, and one of them is the evidence that meat production is contributing to global warming. Agricultural activity worldwide, especially livestock production, is responsible for about a fifth of total greenhouse gas emissions. Scientists have concluded that lowering our consumption of meat will decrease the demand, and therefore decrease production, ultimately lessening greenhouse gas emissions.

Ethics – The other issue to consider is the ethical choice. Many people have turned away from eating meat and animal products in recent years in favor of plant-based foods. There has been a lot of publicity around animal intelligence, pain and suffering, alongside investigations that have uncovered cruelty within the meat industry around the world.

Diseases – Besides the recent evidence concluding that processed meat can cause cancer and that red meat most likely contributes to cancer, there are also a number of other diseases associated with the consumption of red meat. Research over the years has found that eating red meat, particularly in large amounts, may shorten your lifespan and increase the risk of diabetes and cardiovascular disease.

So, Should I Eat Red Meat?

This is the question that everyone wants answered and the problem is, you can read two different news stories in one day that will say the opposite. We already know the answer to the processed meat question. No, you shouldn’t eat processed meat if you want to eat cleanly, and if you do eat it, it should be on an extremely rare occasion in extremely small amounts.

The jury is still out on red meat, however. On the one hand, scientists say it probably contributes to cancer, even though they haven’t yet been able to conclude that absolutely. On the other hand, it is one of the best sources of protein available and has some very beneficial nutrients and important vitamins and minerals.

Whether you choose to eat red meat or not, the biggest issue in the western world is the over-consumption of meat in general. Many people still believe meat needs to be the feature point in a meal and the vegetables and carbohydrates, a necessary side accompaniment. But that is the wrong way to think about meals. They should be considered as a whole, and meat should be eaten in far smaller percentages than it currently is on average. Vegetables and carbohydrates should make up the bulk of your meal, with meat being a maximum of 20% of it. On top of that, it should not be featured in every meal. There are plenty of other sources to get iron and protein from, so some days should be vegetarian or vegan days, and some days can include a meal that features meat in it.

The Bottom Line

Processed meat has been linked to cancer. That is a fact. The industry and people who don’t want to give it up can spin it in different ways, but that is the current science on it. Red meat has not been so strongly linked to cancer. There are robust suggestions that it potentially poses the risk, and the general consensus amongst scientists is that it will probably be proven down the track, but in terms of modern science, there is not a solid conclusion as of the year 2015.

So, does processed meat increase the risk of cancer? Yes. Does red meat? Probably.

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Nut-Stuffed Mushrooms

There’s a well-known aphorism that states; “Life is too short to stuff mushrooms.” One can make that argument, but honestly, stuffing a couple dozen mushrooms is not really a lot of work and it produces a perennially pleasing appetizer. This makes two dozen mushrooms; 3 or so make a nice appetizer serving, especially if serving with other appetizers.

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5 Root Vegetables to Put on Your Radar

A wider variety of vegetables have become available year-round than once was the case. Fresh green leafy veggies can be had throughout the winter; decent tomatoes and asparagus are a lot easier to find in the winter than they used to be. Still, the one category of veggies seems more fitting to cold-weather meals are the root vegetables.

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The 8 Most Popular Ways to do a Low-Carb Diet

Low-carb diets have been popular for many decades. They used to be highly controversial, but have now been gaining mainstream acceptance. Low-carb diets tend to cause more weight loss than low-fat diets, at least in the short-term (1). They also improve numerous health markers, such as blood triglycerides, HDL cholesterol, blood sugar and blood pressure […] The post The 8 Most Popular Ways to do a Low-Carb Diet appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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Weekly Plant-Based Dinner Plan, November 23 – 27, 2015

This week we’re going to do something a bit different with our meal plan. Instead of a diverse array of easy weeknight meals, we’re presenting our favorite Thanksgiving main dishes. Even if you live abroad and don’t celebrate this quintessential American holiday, you can still sample these hearty seasonal dishes.

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How Probiotics Can Help You Lose Weight and Belly Fat

Probiotics are live microorganisms that have health benefits when eaten (1). They are found in both supplements and fermented foods. Probiotics may improve digestive health, heart health and immune function, to name a few (2, 3, 4, 5). Several studies also suggest that probiotics can help you lose weight and belly fat. Gut Bacteria May […] The post How Probiotics Can Help You Lose Weight and Belly Fat appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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Food of the Week: Turkey

As mentioned in the Description section, turkeys are truly native to North and South America and were an important part of Native American cultures long before the arrival of the European colonists. While Native American cultures did domesticate ...

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Recipe of the Week: Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs

Holidays are usually the time we throw caution to the wind when it comes to what we eat. But you can enjoy the holidays without compromising health with our Healthy Holiday menu which has less fat and fewer calories - one-third fewer calories! ...

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Best sources of Niacin

Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...

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From the kitchen: The Healthiest Way of Cooking Turkey

We recommend roasting turkey to bring out its best flavor although you will have to allot several hours for cooking. Preheat the oven to 350F (175C). Rub 3 TBS lemon juice and some salt and pepper on the outside of the turkey. Then lift up ...

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Your website strongly encourages consumption of vegetables - including consumption of cruciferous vegetables like kale. But what about risk of contamination by thallium? Aren't cruciferous vegetables likely to contain unwanted amounts of this heavy metal?

Thallium contamination of food has become a controversial topic on websites and other public media. However, after reviewing numerous research studies in this area, we have not found as much controversy about thallium and its relationship to food ...

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The Latest News about Turkey

Multiple studies have pointed to key differences in the health risk associated with high intake of red meats like beef versus high intake of white meats like turkey. In the case of red meats, high intake has been associated with increased risk of ...

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Does the cooking method affect the nutritional value of sweet potatoes?

Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing ...

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Molybdenum is one your essential nutrients. Could you tell us a little more about it?

Although perhaps not as well known as other minerals that we profile on our website, molybdenum is a key mineral nutrient found in a variety of WHFoods and known to play important roles in many different body systems.Our understanding of molybdenum ...

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What do you think about a mostly vegetarian-plus-dairy/eggs meal plan?

Perhaps more widely recognized than any vegetarian sub-group, "lacto-ovo vegetarians" are vegetarians whose meal plans consist of plant foods plus animal milks, cheeses, and yogurts made from animal milks, and eggs from chickens or other animals. In ...

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What are the basic organic standards for plant crops and livestock (animals)?

Farmers wanting to produce certified organic crops must show the USDA that their cropland has been free of prohibited substances for a period of 3 years. In addition farmers must agree to use practices that help promote soil integrity, including ...

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Since miso is high in salt does it negatively our cardiovascular system?

Miso is typically considered to be a high-sodium food, since one teaspoon of miso often contains 200-300 milligrams of sodium. However, recent research has shown that in spite of its high-sodium content, miso does not appear to affect our ...

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6 Savory and Sweet Vegan Cornbread Recipes

Vegan cornbread is one of the easiest kinds of quick bread to make at home. And that’s a good thing. as it’s fairly challenging to find good store-bought vegan cornbread.

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Sweet Poison: The Scary Facts on High Fructose Corn Syrup

Have you seen the ‘Sweet Surprise’ TV ads by the American Corn Growers Association? You know, the commercials which challenge you to report what’s specifically wrong with high fructose corn syrup. They actually claim that this syrup is ‘made from corn, doesn’t have artificial ingredients, has the same amount of calories as sugar and [is] fine in moderation.’ In fact, high fructose corn syrup is anything but natural and it’s high time to shed some light on this ingredient lurking in so many processed foods.

What is high fructose corn syrup?

Let’s start by clearing one huge myth: also known as ‘corn syrup’, ‘corn sugar’ or ‘natural corn sugar’, high fructose corn syrup (HFCS) is NOT the same thing as table sugar (sucrose), fructose (from fruits) or simple corn syrup. Those who claim otherwise are simply trying to persuade you that there is nothing wrong with HFCS and that you shouldn’t think twice about consuming it.

You see, table sugar is 50% fructose and 50% glucose whereas the proportion of fructose in HFCS varies – the most common types of HFCS are HFCS 42 and HFCS 55 which contain 42% and 55% fructose respectively. HFCS 90, which contains 90% fructose, is also available on the market.

Fact # 1: HFCS is NOT a natural food.

Companies such as Cadbury and Kraft have been criticized for labeling their products as ‘natural’ when they contain HFCS. Guess what refutation these food companies came up with? You’re right: corn is natural and HFCS doesn’t contain any chemical ingredient. To understand why this is blatant misinformation, it can help to know how HFCS is produced.

Pure corn syrup is 100% glucose, a sugar molecule which is less sweet than fructose. To make HFCS, corn (maize), which is generally genetically modified, is first ground to produce corn starch. This starch is then processed into corn syrup which is not yet sweet enough for use in food manufacturing. To enhance its sweet taste, synthetic substances such as glucose isomerase are added to the corn syrup – this process converts some of the glucose into fructose. Does this sound natural to you? Even the FDA has objected to the use of the term ‘natural’ on a product that contains HFCS due to the chemical agents used in its production!

Fact # 2: HFCS contains contaminants including mercury.

Scientists have found that HFCS often contains mercury due to the chlor-alkali products used in its manufacturing.

To analyze components in a product, scientists often use techniques such as chromatography. When HFCS was analyzed using this method, bizarre chemical peaks that are not glucose or fructose were identified…

Fact # 3: Research ‘showing’ that HFCS is the same as table sugar is backed by Big Food.

Before I dive into this, let me make this clear: I am not trying to imply that sugar is better for you than HFCS because they both adversely affect health. My point in writing this article is to raise awareness about HFCS because Big Food is spending a fortune in trying to prove that this product is not unhealthy.

Some say that there’s not much difference in the chemical structure of common HFCS and table sugar since both substances contain similar amounts of glucose and fructose. However, in HFCS, the fructose and glucose are not chemically bonded – these sugar molecules are floating free. On the other hand, the fructose and glucose in regular table sugar are chemically linked to each other and need to be separated in the gut. What this means is that the fructose in HFCS is more readily available that than the fructose in table sugar. The question is: is this difference relevant from a health perspective? According to many reputable health websites, it isn’t.

And these websites will even quote research articles concluding that:

• Equal amounts of HFCS and regular sugar exert the same effects on the body in terms of satiety, weight gain and insulin function.
• Similar doses of HFCS and table sugar have similar effects on hunger hormones.
• HFCS and table sugar can adversely affect health when consumed in excess.

In other words, based on current ‘evidence’, HFCS appears to be no worse than table sugar.

But I had a look at all the research claiming that HFCS is similar to table sugar. And guess what? In all the studies, the authors were ‘consultants to the food and beverage industry in nutritive sweeteners, including HFCS and sucrose’ or presently associated with the Corn Refiners Association, ConAgra Foods, PepsiCo International and Kraft Foods. Some of the research was supported by grants from the Corn Refiners Association. Need I say more about the quality of the study results?

Besides would you add about 11 teaspoons of sugar to any drink? I sure hope not but that’s how much sugar (HFCS) is present in a 16oz bottle of soda…

Check out this video for a brief overview of the dangers of HFCS.

Fact # 4: HFCS does cause weight gain.

Princeton University scientists reported that HFCS causes more weight gain compared to refined sugar. The lab study showed that rats fed HFCS not only gained 48% more weight than those on a normal diet but they also experienced increased levels of triglycerides and abdominal fat. However, the methodology of this study has been criticized by scientists sponsored by the food industry (which would have a lot to lose if HFCS becomes known as an ingredient causing weight gain). The truth is that the study was designed to show the long-term effects of HFCS which, according to scientist Miriam Bocarsly, is important ‘because you don’t eat high fructose corn syrup once; you eat it every day, probably since you were a child.’

Fact # 5: Excess fructose intake has been linked to various adverse health effects.

The glucose we consume triggers the release of insulin such that about 80% of the glucose will be utilized by our organs and cells whereas the liver will metabolize the remaining 20% and store it as energy (glycogen) for later use. That’s a normal process. On the other hand, the fructose we consume goes straight to the liver which is the only organ that can process this sugar and does not trigger insulin release. (You’ll see why this is an issue in a moment.)
Now, imagine that you’re drinking 16oz of soda. This huge intake of fructose will have various deleterious effects on the body.

1. It increases hunger.

Fructose tricks the body into thinking that we’re not full by reducing the levels of leptin – the production of this hormone depends on insulin levels. Since insulin and leptin are both involved in regulating how much food we eat, if levels of these hormones do not increase, the brain will not ‘see’ that you have consumed something. And you remain hungry.

2. It causes insulin resistance.

You’re probably thinking ‘If fructose does not increase insulin production, how can it lead to insulin resistance?’ Well, as mentioned earlier, excess fructose promotes accumulation of body fat which promotes inflammation and gradually leads to insulin resistance. Without specific lifestyle changes to improve the body’s ability to use insulin, this state of insulin resistance can progress to diabetes.

Insulin resistance has also been linked to the metabolic syndrome, a condition characterized by high levels of triglycerides (fats in the blood), increased blood pressure, excess body fat and abnormal sugar levels.

3. It damages the immune system.

Research suggests that excessive fructose can tone down the immune system by decreasing the effectiveness of neutrophils, immune cells that help us fight diseases. The reason is that an excessive fructose intake causes inflammation and since neutrophils need to respond to this inflammation, they are less available to combat bad bugs.

And according to Dr Bruce Ames, a nutritional scientist, the free fructose in HFCS requires more energy to be absorbed in the digestive tract. As a result, less energy (or ATP) is available to maintain the health of our gut in which 80% of our immune system is found.  

This being said, sugar and excess fructose aren’t the only factors that suppress the immune system: anything that favors inflammation (read excess body fat, lack of sleep, abnormally high cortisol levels and an unhealthy diet) will also weaken our body’s defense mechanisms.

4. It may lead to autoimmune conditions.

Since excessive fructose weakens the gut, research suggests that it can eventually punch holes in the intestinal lining. This allows harmful bacteria and partially digested food proteins to enter the bloodstream where they are not supposed to go – this triggers an immune reaction and widespread inflammation.

5. It damages the liver.

Since the glucose and fructose in HFCS are not chemically linked, consuming HFCS causes a sudden influx of fructose which goes straight to the liver. This triggers the production of fats such as cholesterol and triglycerides leading to liver damage and a condition known as ‘fatty liver’.

6. It may increase risks of gout.

Research suggests that women who consumed just one soda per day were 74% more likely to develop gout compared to those who rarely did. And another study showed that men who drank at least two sodas a day had a whopping 85% higher risk of gout compared to those who had less than one soda per month.

In a nutshell, the root cause of gout is an excess of uric acid in the blood. When this happens, the uric acid crystallizes and the crystals end up in and around the joints where they cause inflammation, swelling and pain. Wondering what’s the link between fructose and gout? Well, fructose not only increases the production of uric acid but it also decreases its excretion leading to high levels of uric acid in the bloodstream.

Fact # 5: Most products that contain HFCS offer little nutritional value.

‘Foods’ containing HFCS are often loaded with empty calories and various artificial ingredients that will do nothing to keep you healthy.

So… How can you avoid high fructose corn syrup?

The following recommendations can help you reduce your consumption of HFCS:

• Steer clear from sodas and other sweetened drinks – these are loaded with HFCS.
• Avoid foods that routinely contain HFCS such as commercial baked goods, commercial ketchups, commercial cereals, stuffing mixes, commercial sauces, crackers, candies, canned fruits, spreads, salad dressings, jams and jellies.
• Be on the lookout for HFCS 90 which is added to natural and ‘light’ foods. The Corn Refiners Association came up with a sneaky name change for this product: instead of mentioning high fructose corn syrup on the label, products that contain HFCS will now state ‘fructose’ or ‘fructose syrup’. The worst part is that many products containing HFCS 90 are now claiming to be ‘free from high fructose corn syrup’ since, according to Big Food, high fructose corn syrup refers only to HFCS 42 and HFCS 55.
• Avoid products that list ‘flavorings’ or ‘assorted seasonings’ in the ingredient list – these terms may be used to indicate the presence of HFCS.
• Choose whole fruits or small amounts of organic, unpasteurized fruit juices that contain no added sugar – commercial juices and smoothies often contain HFCS.
• Avoid products that contain any of the following: glucose-fructose syrup, iso-glucose, dahlia syrup, tapioca syrup, glucose syrup, corn syrup, crystalline fructose or fruit fructose.

Don’t want to scrutinize food labels? Then the best way would be to eat only homemade food made from unprocessed, fresh and organic ingredients you can get at a local farmer’s market or when you shop the supermarket’s perimeters. For instance, you could make your own fizzy lemonades using some seltzer water, raw honey and fresh or frozen fruits. Or you could make your own dressings using infused oils, apple cider vinegar and condiments you like.

What about sugar substitutes? Check out this article written by another author.

Ultimately the choice to consume or avoid HFCS is all yours but I’m curious: on which side of the fence are you when it comes to high fructose corn syrup?

Do you agree with health advocates who believe that this artificial sweetener is one of the leading causes behind our declining health? Or is high fructose corn syrup the same as sugar for you? 

Share your thoughts in the comments below or on our facebook page.

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Super-Easy Stuffed Green Bell Peppers

I first made these delicious peppers for a New Year’s Eve party and they were a huge hit! Featuring a meaty-tasting seitan and hearty brown rice stuffing, these beautiful bell peppers satiate omnivores and vegans alike. Ready for the oven in under 20 minutes, these six-ingredient wonders are equally ideal for a holiday party or weeknight supper.

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9 Reasons Why Obesity is Not Just a Choice

In 2012, up to 35% of US adults and 17% of teens were obese (1). Many people blame obesity on poor dietary choices and inactivity, but it’s not always that simple. Other factors can have powerful effects on body weight and obesity, some of which are outside of the person’s control. These include genetics, environmental […] The post 9 Reasons Why Obesity is Not Just a Choice appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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Roasted Sweet Potato and Mushroom Lasagna

A dairy- and tomato-free lasagna featuring a creamy silken tofu sauce, this recipe highlights sweet potatoes and mixed mushrooms. It’s offbeat and luscious. I fully admit that it’s a bit of a project, but not at all difficult.

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The 3 Most Important Types of Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that have numerous benefits for health. However, not all omega-3 fatty acids are equal. There are actually 11 different types. The three most important ones are ALA, EPA and DHA. ALA is mostly found in plants, while EPA and DHA are mostly found in animal foods like fatty fish. […] The post The 3 Most Important Types of Omega-3 Fatty Acids appeared first on http://ift.tt/1aS7CX7

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Weekly Plant-Based Dinner Plan, November 16 – 20, 2015

It’s already the week before Thanksgiving — how did this happen? Since avid vegan cooks will be starting to really get the ball rolling this coming weekend in preparation, let’s keep this week’s meals easy and economical. Lots of lovely legumes this week!

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