A list of vegetarian protein foods, complete with protein contents and amino acid profile information. Indian Weight Loss Blog. Egg industry claims about egg safety found to be patently false, misleading, and deceptive by the U.S. Court of Appeals. Below is an approximation of this video’s. What is GM Diet. GM diet is a weight loss management plan developed by the General Motors Corporation to help keep their employees stay in shape. Are you curious about the vegan diet and whether it’s healthy or not? Learn about the vegan diet dangers as well as the ramifications of this diet on your whole body. Muscle building and vegetarian foods don’t go quite hand in hand because protein is the foundation of muscle building and some of the richest sources of protein are. If you are a vegetarian or are just looking cut back on your meat consumption (often called a flexitarian), it is important to make sure you get enough protein in. The Skinny Bitch Diet is a vegan diet that emphasizes organic foods. WebMD reviews its pros and cons. Everybody knows that folic acid is an essential nutrient for health. Here is a list of foods with folic acid. Add these to your diet for a nutritious snack. A Gluten- Free Grain You Should Avoid. Over the past 5- 7 years, more and more people worldwide have become aware of the Paleo Diet, which really is not a diet at all, but rather a lifelong way of eating to reduce the risk of chronic disease and maximize health and wellbeing. One of the fundamental principles of The Paleo Diet is to eliminate or drastically reduce consumption of cereal grains, whether they are refined or whole. Currently, 8 cereal grains (wheat, corn, rice, barley, sorghum, oats, rye, and millet) provide 5. The Whole Soy Story. In The Whole Soy Story, you'll find: The real reasons why soy is NOT a health food. Shocking personal accounts of real people whose health. However, from an evolutionary perspective, these foods were rarely or never consumed by our hunter gatherer ancestors. When I first made the suggestion that as a species we would be a lot healthier if we reduced or eliminated cereal consumption in 1. I received, and still receive, criticism by some professionals in the nutritional community because they believe that the elimination of an entire food group (cereals) is nutritionally unsound and “will produce numerous dietary deficiencies.” This statement is not supported by any experimental evidence. In fact, the contrary is true. As I have previously pointed out, elimination of cereal grains actually increases the nutrient density of the 1. U. S. As the name implies, antinutrients are dietary substances which interfere with our normal metabolism and physiology. Cereal grains are generally concentrated sources of numerous antinutrients and may produce undesirable health effects,3 particularly when consumed as daily staples. In the U. S. Gluten conscious consumers frequently replace wheat, rye and barley with non- gluten containing grains (rice, corn, oats, sorghum and millet) in the mistaken belief that these 5 non- gluten grains are harmless. However, as I have previously pointed out, even the 5 non- gluten containing grains should be avoided for a variety of reasons. Specifically, I’ll detail below how millet adversely affects iodine metabolism and may cause goiter (swelling of the neck) when eaten regularly. The Culprit: Millet. Unless you are a vegan, a vegetarian or are in search of gluten- free grains, most Americans and westerners have never tasted millet. Nevertheless, you don’t have to look very far to find this cereal grain (grass seed) at most health food stores. If you only dine upon millet dishes once in a blue moon, it will have zero repercussions upon your health, but be aware that millet is a nutrient poor, antinutrient laden food – the regular consumption of which may cause multiple dietary deficiencies and nutrient related diseases,3 including impairment of iodine metabolism and risk for goiter. Millet is not a single plant species (as are most other cereal grains), but rather interpreted broadly may comprise about 5. Only a few species of millet are commonly cultivated as food crops. Worldwide, pearl millet (Pennisetum glaucum) is the most widely produced millet. Africa and India. Finger millet (Eleusine coracana, proso millet (Panicum miliaceum), fonio millet (Digitaria exilis), and foxtail millet (Setaria italic) are also important crop species in developing countries. Nevertheless millet is a minor cereal grain in terms of global economic importance. Worldwide production of millet is about 1% of either wheat or rice. Because millets require little water and are highly drought resistant, they grow well in arid and semi arid regions of the world such as in countries surrounding the Sahara desert in Africa and in dry areas in India and Asia. Further, millet is an attractive agricultural crop for farmers in these regions because under good conditions, it can yield two harvests per year. In the Sudan region (Darfur Province) of Africa, dietary surveys show that millet consumption in three communities (Kas, Tawaila and Nyala) was the primary source of food calories, respectively yielding 7. In this study, the occurrence of goiter was outrageously high – greater than almost anywhere else in the world. The incidence of goiter for girls in these three communities was 7. Similar high rates of goiter and thyroid disorders have been reported for school children in the Gujarat district of Western India where millet is a staple food. Millet Consumption, Iodine Deficiency and Goiter. Wherever and whenever millet becomes a staple food worldwide, the incidence of goiter increases and abnormalities of thyroid function and iodine metabolism occur. Further, animal studies in rats, pet birds, and goats and tissue (in vitro) studies demonstrate unequivocally that this cereal plays a major role in causing goiter, thyroid abnormalities and impairment of iodine metabolism. Iodine is an essential nutrient for humans, without which we most conspicuously develop goiter (an enlargement of the thyroid gland about the neck). Additionally, lack of iodine in the diet impairs cognitive development in growing infants and children, miscarriage in pregnant women and brain and nervous system dysfunction in adults. Originally, it was thought that goiter occurred primarily from a deficiency of iodine in our food supply and water. Accordingly, in the U. S. An unappreciated aspect of iodine metabolism is that metabolic deficiencies of this nutrient can still occur even when dietary intake of iodine appears to be sufficient. Although virtually unknown to most nutritionists, elements found in millet represent powerful antinutrients that impair iodine metabolism and frequently cause goiter and symptoms of iodine deficiency. Goitrogens in Millet. Goitrogens are dietary substances which impair thyroid and iodine metabolism and may ultimately cause the development of goiter. As I have previously alluded, a few scientists in the nutritional community early on appreciated that high millet diets promoted goiter. However, it was not completely understood how millet produced its goitrogenic effect. Subsequent discoveries and experiments over the past 3. All millets are concentrated sources of compounds known as polyphenolics, some of which are referred to as flavonoids. Numerous flavonoids have been found in millets including apigenin, luteolin , kaempferol and vitexin; all of which severely impair thyroid function and iodine metabolism. Although it is not completely understood, flavonoids from millets appear to inhibit iodine uptake by most cells in the body, impair secretion of thyroid hormones, and reduce organification of Iodine by the enzyme thyroperoxidase. Additional Antinutrients in Millets. Although a few scientific articles suggest that millets may possess positive health effects,2. Let’s begin with the mistaken notion that millets are good sources of calcium. Upon chemical analysis on paper, this statement may be true, but in the body (in vivo), nothing could be further from the truth. Calcium, along with iron and zinc that may be present in millets are actually poorly absorbed in our bodies because phytates, tannins and other compounds prevent their assimilation. Accordingly, high cereal grain diets whether millet derived or not, frequently result in multiple nutrient deficiencies including calcium, iron and zinc. In addition to their high phytate, flavonoid and polyphenolic contents, millets are also concentrated sources of other antinutrients including protease inhibitors (trypsin, chymotrypsin, alpha amylase and cysteine)3. Cereal grain protease inhibitors likely elicit adverse effects upon the pancreas when consumed as staple foods,3 and saponins are known to increase intestinal permeability and may contribute to chronic low level systemic inflammation. Taken in its entirety, an overwhelming scientific literature demonstrates that millets are second rate foods that when consumed regularly may adversely affect iodine metabolism and elicit goiter. I’m not completely sure where the USDA dietitians derived their recommendations for whole grain consumption, but it certainly could not have come from their familiarity with the millet literature. Cordially,Loren Cordain, Ph. D., Professor Emeritus. References. 1. Abel Gadir WS, Adam SE. Development of goitre and enterohepatonephropathy in Nubian Goats fed with pearl millet (Pennisetum typhoides). Mar; 1. 57(2): 1. Brahmbhatt S, Brahmbhatt RM, Boyages SC. Thyroid ultrasound is the best prevalence indicator for assessment of iodine deficiency disorders: a study in rural/tribal schoolchildren from Gujarat (Western India). Eur J Endocrinol. Jul; 1. 43(1): 3. Cereal grains: humanity’s double edged sword. World Review of Nutrition and Dietetics, 8. The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. J Am Neutraceut Assoc 2. Cordain L, Eaton SB, Sebastian A, Mann N, Lindeberg S, Watkins BA, O’Keefe JH, Brand- Miller J. Origins and evolution of the western diet: Health implications for the 2. Am J Clin Nutr 2. Impact of flavonoids on thyroid function. Food Chem Toxicol. Oct; 4. 9(1. 0): 2. Elnour A, Hambraeus L, Eltom M, Dramaix M, Bourdoux P. Endemic goiter with iodine sufficiency: a possible role for the consumption of pearl millet in the etiology of endemic goiter. Am J Clin Nutr. 2. Jan; 7. 1(1): 5. 9- 6. Elnour A, Lied. Traditional fermentation increases goitrogenic activity in pearl millet. Ann Nutr Metab. 1. Elnour A, Lied. The goitrogenic effect of two Sudanese pearl millet cultivars in rats. Nutr Res 1. 99. 7; Mar (1. Gaitan E, Cooksey RC, Legan J, Lindsay RH. Antithyroid effects in vivo and in vitro of vitexin: a C- glucosylflavone in millet. J Clin Endocrinol Metab. Apr; 8. 0(4): 1. 14. Gaitan E, Lindsay RH, Reichert RD, Ingbar SH, Cooksey RC, Legan J, Meydrech EF, Hill J, Kubota K. Antithyroid and goitrogenic effects of millet: role of C- glycosylflavones. J Clin Endocrinol Metab. Apr; 6. 8(4): 7. 07- 1. Gaitan E, Lindsay RH, Cooksey RC, Hill J, Reichert RD, Ingbar SH. The thyroid effects of C- glycosylflavonoids in millet. Prog Clin Biol Res. Hunt HV, Badakshi F, Romanova O, Howe CJ, Jones MK, Heslop- Harrison JS. Reticulate evolution in Panicum (Poaceae): the origin of tetraploid broomcorn millet, P. Jul; 6. 5(1. 2): 3. Ten Great Vegetarian Protein Sources / Nutrition / Proteins. If you are a vegetarian or are just looking cut back on your meat consumption (often called a flexitarian), it is important to make sure you get enough protein in your diet. You can certainly meet your protein needs without eating meat. The benefit of reducing your meat consumption is three- fold. First and foremost: your health. A large body of research has shown that vegetarian diets have been associated with a variety of protective health benefits, such as reduced risks of heart disease, cancer, high blood pressure and type 2 diabetes. Vegetarians also have lower LDL cholesterol (bad cholesterol) levels and lower body mass indexes (BMIs). Secondly, eating less meat will widen your wallet - - vegetarian proteins, especially legumes, are significantly more affordable than meat and other animal proteins. Additionally, vegetarian protein sources are much better for our environment. The following foods will provide powerful protein to vegetarians. There are several types of vegetarians - - some still eat fish, some eat dairy, some eat eggs, and some include a mixture of those foods but abstain from eating meat. Some of the items below won't apply to vegans (those who abstain from all animal products). Legumes (Beans, Peas, and Lentils)Eating legumes is a great way to dial up the protein in your diet without breaking the bank - - these are the most affordable vegetarian protein sources. They're very versatile, too. Regarding protein- packed beans, there are so many types to choose from, each with different tastes, textures, and colors. Beans average 1. 2- 1. And long live the lovely lentil! A cup of cooked lentils lends 1. But legumes don't stop there. Pass the peas, please! Peas pack a protein punch with 7 grams in one cup (frozen), along with 6 grams of filling fiber. Peas please just about everyone - - toss them into your favorite soup, scoop them atop a colorful salad, augment your pasta dishes with them, or add them into a whole- grain pilaf. Soy Products. Soy is chock- full of protein and low in fat. If you want to avoid genetically- modified soy products, opt for organic soy foods. Tempeh, 2 ounces: 1. Soy milk, 1 cup: 8 grams protein. Tofu, 1/2 cup: 1. Edamame, 1/2 cup: 8. Seitan. Often cleverly called . Use seitan in place of any meat in a recipe. Nuts & Seeds. Nuts, 1 ounce: 3- 7 grams (varies depending on type)Pumpkin seeds, 1 ounce: 7 grams protein. Chia seeds, 1 ounce: 4 grams protein. Sesame seeds & sunflower seeds, 1 ounce: 5 grams protein. Hemp seeds, 1 ounce: 6 grams protein. Peanut butter, 2 Tablespoons: 8 grams protein. Quinoa. This quick- cooking whole grain provides 8 grams per cup (cooked). Opt for quinoa instead of rice, or try it in soups or salads. Oats. An ode to the powerful oat: these little whole- grain goodies are a nutrition powerhouse. A half- cup of oats (uncooked) contributes 5. Bean Sprouts. A generous 2- cup serving of bean sprouts provides you with 6 grams of protein. Throw them in a stir- fry or use them to bulk up your favorite brothy soup. Vietnamese pho, anyone? For Vegetarians Who Consume Eggs & Dairy. Eggs. One large egg contains 6 grams of protein, and since people often eat several eggs at a time, the protein really adds up. The egg white contains more protein than the yolk, but that's mainly because 6. But don't shun the yolk - - yolks provide folic acid, thiamine, pantothenic acid, vitamins A, D, E, K, B6 and B1. Greek Yogurt. This popular protein- rich item touts an impressive 1. Pair it with fruit for breakfast or a quick snack, or use it in place of sour cream or mayonnaise. Cottage Cheese. A half- cup of small- curd cottage cheese has a whopping 1. Choose low- fat versions and pair with chopped fruit or use it in place of ricotta cheese in recipes. Three Juice Drinks You Should Avoid. Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school- aged children.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |