Food

For Health, More Nuts, Beans and Whole Grains In Your Diet – The New York Times

For Health, More Nuts, Beans and Whole Grains In Your Diet – The New York Times

An analysis published Wednesday in the journal BMC Medicine, drawing on data from 37 studies, adds to the evidence that eating fewer animal-based foods — especially processed meats — and replacing them with whole grains, legumes and nuts is linked to a reduced risk of cardiovascular disease and Type 2 diabetes.

The study is particularly useful because it details which dietary changes are most strongly linked to better health, said Qi Sun, an associate professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, who was not involved with the study. For example, the study estimated that replacing one serving per day of processed meats, like hot dogs, sausage, deli meats or bacon, with a serving of whole grains, nuts or beans was associated with a 23 to 36 percent lower risk of cardiovascular issues, including stroke, heart attack and coronary heart disease.

The analysis combined the results from studies in the United States, Europe and Asia that asked participants detailed questions about the foods they typically ate. Researchers followed them for an average of 19 years and looked for correlations between their diets and health. They adjusted for other factors that can affect health, including calorie intake, physical activity, smoking and alcohol use.

These types of studies can’t determine if plant-based foods directly prevent cardiovascular disease or Type 2 diabetes — only that there is an association between eating more of such foods and a lower risk of developing these conditions, said Sabrina Schlesinger, an epidemiologist and nutrition scientist at the German Diabetes Center in D?sseldorf, Germany, and a lead author of the study. But the findings were consistent between studies, she said, and are supported by other research that points in the same direction.

A take on β€œMeatless Mondays” and β€œVegan Fridays”

I don’t eat much meat anymore due to the high cost due to inflation and unhealthy omega-6 saturated fats. Saturated fats are bad news. They’re fine as a treat but you shouldn’t be gorging on them regularly.

Probably the meat I eat the most these days is canned chicken, mostly because I will throw a can in the big pots of chicken soup I make, although I generally do more tuna fish instead because it’s less expensive and omega-3 fats. Used to buy frozen chicken to broil but it’s not worth the effort to cook, might as well just have salmon for the omega-3s. Tastes better too.

I do like fat free plain Greek yogurt and occasionally cottage cheese though I’ve lately cut back on the latter due to the high salt content. And of course skim milk in coffee and reduced fat Parmesan cheese as a topping.

Rice and lentils are my go to source for protein. Cheap and so many different ways to cook with spices so never gets boring. Then different types of soup, edamame, homemade whole wheat bread for carbs and always mixing up and snacking on fruits and veggies.

I’m not saying I won’t occasionally eat other things when visiting friends and family for holidays and special events but when you are in your second half of your life you really think twice about what you put in your mouth.

Canned chicken πŸ” πŸ₯«

When I was at Aldi’s the other weekend I picked up some canned chicken after studying the nutrition facts. I was thinking canned chicken is a convenient way of having meat to add to various soups and stews I’m making up. Unlike normal chicken wrapped in plastic and Styrofoam, you don’t need to keep it frozen or even refrigerated, it can be stuck in cupboard or with other dry goods, and is ready when you need it.

Maybe canned chicken isn’t as healthy as canned tuna, as it’s an omega-6 rather then omega-3 fat but it’s good for a change and is a relatively healthy meat-protein source. It’s also very affordable, the package fully recyclable with urban recycling programs. It would be good in quick soups made up at camp, or even at home when I’m not really in the mood to do much cooking but want a quick chicken soup with carrots and other vegetables.