All articles tagged with #plant based proteins
The Trump administration announced new dietary guidelines emphasizing real foods and including red meat and full-fat dairy at the top of an inverted food pyramid, sparking debate among health experts who caution against high saturated fat intake and recommend a balanced diet with diverse protein sources, more plant-based foods, and reduced processed foods.
The article discusses how high LDL cholesterol is a major health risk in the U.S. and can be managed through diet and lifestyle changes, emphasizing foods like fiber-rich foods, plant-based proteins, fatty fish, nuts, seeds, and olive oil to lower cholesterol levels. Regular check-ups and healthy habits are crucial for long-term heart health.
The article explores various high-protein snack options beyond eggs, including meat, fish, and plant-based sources like Icelandic dried fish, biltong, seitan, edamame, pumpkin seeds, hemp seeds, lupin beans, cottage cheese, and hummus with pita, highlighting their protein content and health benefits.
Consuming excessive amounts of certain protein-rich foods like processed meats, red meats, deep-fried meats, and full-fat dairy can increase the risk of heart disease, cancer, and other health issues. Balancing protein intake with plant-based sources and moderating high-risk foods can help mitigate these risks.
Consuming excessive animal-based proteins may accelerate aging and increase health risks, while prioritizing plant-based proteins and fish can promote longevity and cellular health, especially in older adults. Experts recommend a balanced diet rich in nutrient-dense foods rather than overemphasizing high-protein diets like keto.
The article explains how to consume 100 grams of protein daily by incorporating a variety of animal and plant-based foods into meals and snacks, emphasizing the importance of tracking intake and planning meals to meet individual health and fitness goals.
Eating a high-fiber dinner rich in plant-based proteins, whole grains, and vegetables can promote regular morning bowel movements by supporting gut health and digestion, with a recommended meal being roasted chickpea and cauliflower pitas with sun-dried tomato sauce.
A study finds that low-carbohydrate diets emphasizing plant-based proteins and healthy fats are linked to fewer depression symptoms, while diets high in animal proteins and saturated fats show no such benefit, highlighting the importance of food quality in mental health.
A new study from Tufts University suggests that consuming plant-based proteins, including bread, pasta, mashed potatoes, and even pizza, is linked to better health in later years, reducing the risk of conditions like heart disease, cancer, and diabetes. The study, based on 48,000 women over 32 years, found that a diet rich in plant-based proteins was more beneficial than one high in animal-based proteins. However, the study has limitations and the findings are relative, emphasizing the importance of a balanced diet and moderation.
This article provides a 7-day high-protein vegetarian meal plan created by a dietitian, focusing on plant-based protein sources and omitting added sugars. The plan includes at least 75 grams of protein and 28 grams of fiber per day, with options for 1,200, 1,500, and 2,000 calorie levels. It emphasizes the benefits of a vegetarian diet, such as increased fiber intake and potential improvements in heart health and weight loss. The plan features protein-rich foods like beans, lentils, nuts, dairy, eggs, soy, and whole grains, and offers meal-prep suggestions for each day.
The 'portfolio diet', developed by researchers from Harvard University, has been endorsed by the American Heart Association as an effective way to improve heart health. Similar to the Mediterranean and DASH diets, the portfolio diet emphasizes incorporating various cholesterol-lowering foods and plant-based proteins while discouraging animal proteins. The diet includes fruits, vegetables, nuts, seeds, whole grains, legumes, soy protein, and healthy fats, while avoiding processed foods, refined carbs, sweets, sugar, and sugary beverages. Following the portfolio diet for 30 years was associated with a 14% lower risk of coronary heart disease and strokes. The diet's effectiveness is comparable to medication in lowering cholesterol levels and reducing the risk of cardiovascular disorders.
Consuming just two servings of red meat per week can double the risk of developing type 2 diabetes, according to a study by Harvard researchers. The study, which analyzed over 30 years of health data and dietary choices for over 200,000 participants, found that swapping red meat for plant-based proteins was associated with a reduced risk of diabetes. Processed meats were found to increase the risk more than unprocessed meats. Conversely, consuming nuts, legumes, and dairy products was linked to a lower risk of type 2 diabetes. The researchers recommend limiting red meat consumption to no more than two servings per week and replacing it with healthier plant-based protein sources.
Plant-based proteins are gaining popularity for their numerous health benefits, including high fiber content, essential vitamins and minerals, and antioxidants. Five plant-based proteins that are particularly beneficial for muscle-building and overall health are tempeh, hemp seeds, quorn, chickpea pasta, and soy nuts. Tempeh is a fermented soy product that is high in protein and fiber, while hemp seeds offer a complete amino acid profile and omega-3 fats. Quorn, made from fermented micro-fungus, is a complete protein source with less saturated fat than meat. Chickpea pasta provides twice the protein and three times the fiber of regular pasta, and soy nuts are a crunchy snack rich in complete protein and essential micronutrients. Incorporating these plant-based proteins into your diet can support muscle growth and improve overall health.
People with high cholesterol can still consume meat, but it is recommended to opt for lean meats like chicken and fish, while avoiding processed meats. Dietary fat contributes to less than 30% of blood cholesterol, and genetics play a larger role. Fish, particularly non-fried fish, is recommended by the American Heart Association due to its omega-3 fatty acids. Plant-based proteins like soy, beans, and lentils are also beneficial for heart health. It is important to consult a doctor before making any drastic changes to one's diet and to regularly monitor cholesterol levels.
People with high cholesterol can still consume meat, but it is recommended to opt for lean meats like chicken and fish, while avoiding processed meats. Dietary fat contributes to less than 30% of blood cholesterol, and genetics play a larger role. Fish, particularly non-fried fish, is recommended by the American Heart Association due to its omega-3 fatty acids. Plant-based proteins like soy, beans, and lentils are also beneficial for heart health. It is important to consult a doctor before making any drastic changes to one's diet and to regularly monitor cholesterol levels.