Beyond vs Impossible

 

Like it or hate it, plant-based "meat" is making inroads into the American diet. Even fast food burger places are climbing on board. So who makes a burger that is better - or maybe least bad - for you: Beyond Meat or Impossible?

Taste. Advantage: Tie. Believe it or not, by the time you cook one, slap it on a bun and add onion, tomato, lettuce and catsup, you will have a hard time telling that it is not real meat. They don't taste bad at all. Unfortunately, the very ingredients that deliver on taste also make these meat substitutes, at best, no better for you than real meat.

Saturated fat.  Advantage: Beyond Burger. Both products have too much saturated fat, mostly from coconut oil. A four ounce Beyond Burger has 5 grams of it, vs 8g for Impossible. For comparison, a Quarter Pounder from McDonald's delivers 7 grams.

Protein. Advantage: Beyond Burger. Since meat provides a lot of protein, replacing it with a plant-based food should provide a lot as well. Beyond edges out Impossible with 20g in a 4 oz burger from peas and rice vs Impossible's 19g from soy and potatoes. Four ounces of 95% lean ground beef contains 33g.

Heme. Advantage: Beyond Burger. Heme is an organic, ring-shaped molecule that easily binds to iron and so plays a key role several essential reactions involved in energy metabolism. Meat's contain an abundance of it. When exposed to high heat, such as in grilling, heme can help form carcinogenic substances in the gut which may explain why red meat eaters have a higher risk of colorectal cancers. Impossible contains heme; Beyond does not.

Sodium. Advantage: Impossible. But really there is not much difference. Impossible has 370mg of sodium while Beyond Burger has 390.

Cholesterol. Advantage: Tie. Both products are cholesterol-free.

Additives. Advantage: Tie. Both products contain preservatives and coloring to make them look and clump more like meat.

Cost. Advantage: Tie. Impossible was recently selling six 4oz patties for about $14.00. Beyond Burgers were just over $15.00. For comparison, a pound of ground beef sells for about $5.

I'd call it in favor of the Beyond Burger, but not by enough to worry about. Environmental impact aside, neither one is much better for your health than ground beef. But don't count plant-based meat substitutes out just yet. They are certain to improve with time and the sustainability of their production methods may give them the edge in the long run.

 

Marketing Pro-Buyotics

 

There is little doubt that our microbiome - the collection of bacteria, fungi, viruses, and their genes that naturally live on and in our bodies - influences our overall health in significant ways, many of which are as yet poorly understood. That hasn't slowed the food industry from trying to convince you that products containing "beneficial" bacteria are healthier than ones that do not. Are they correct? Spoiler alert: No.

"Scientists have not defined what a healthy microbiome looks like," says Geoffrey Preidis, a gastroenterologist at Texas Children's Hospital. "Everybody's microbiome is different and it is impacted by many factors like age, genetics, diet, exercise, lifestyle habits and so on." That a healthy microbiome should look a certain way is a misconception. And even if you wanted to "adjust" your microbiome, no one knows how to do that. Certainly not the marketing department of your favorite probiotic maker.

So far, most researchers agree, the most likely route to a healthy microbiome is to eat a diet rich in fiber from fruits, vegetables, whole grains and beans. But that's no help if you are selling cereals, snack bars. muffins, juices, trail mixes, teas, or just about anything else "enhanced" with probiotics. "Whenever companies see an opportunity to boost profits they will use science, no matter how good is is," says Marion Nestle, professor emerita of nutrition, food science and public health at NYU.

"The public's enthusiasm for probiotics is just not matched by the evidence" that they are effective, concludes Pieter Cohen, associate professor of medicine at Harvard Medical School.

There is plenty of evidence that bacteria rich foods like yogurts and fermented foods have health benefits. But don't allow yourself to be swayed by the word "probiotic" on a food label.

Are You FRAXed?

 

About 20% of women and 5% of men over the age of 50 have osteoporosis, or brittle bones. Another 50% of women and 30% of men in that age group have osteopenia, or low bone mass. Either condition increases the rick of a fractured bone after even a minor slip or fall. And in older people, the consequences of any fracture can be serious.

An overview of various studies found the one-year mortality rate for elderly patients with a hip fracture to 21%, and that the 12-year mortality rate doubles once elderly individuals fracture their hips. A compression fracture of the vertebrae is especially common in older adults. Such fractures can cause significant pain, leading to inability to perform many activities of daily living, and life-threatening decline in the elderly patient who already has decreased reserves.

Even when a fracture is not life threatening, older adults heal more slowly, may not fully heal at all and may suffer decreased independence as a result of any fracture. 

The National Osteoporosis Foundation recommends that women have a bone density test at age 65 and men do so at age 70. If you are that old, have a conversation with your healthcare provider the next time you see him/her.

In the meantime, anyone can use this fracture risk self-assessment tool to estimate your risk. Even if you are not at an increased risk, it is not a bad idea to make the following lifestyle tweaks to help strengthen and protect your bones.

Make sure your Vitamin D levels are normal. The Endocrine Society recommends that everyone maintain a Vitamin D blood level of 30 - 60ng/mL. This is higher than the 20ng/mL formerly recommended. Also, with Vitamin D, more is not better. Levels above 60ng/mL are correlated with a number of health issues. Get tested at your next physical.

Watch your calcium, but don't overdo it. Many doctors used to recommend taking as much as 1,000mg of calcium per day from a supplement. More recent advice is to get about 900mg per day. In fact nearly everyone gets that much from their diet and doesn't need supplements. Too much calcium can cause other issues such as kidney stones.

Reduce the acidity of your diet. The typical American diet is loaded with acidic foods. Even a small increase in the acidity of the body can trigger a process of bone breakdown called resorption. The best way to reduce the acidity of your diet? More fruits and vegetables and fewer grains.

Do resistance exercises. Resistance exercise like weight lifting does more than build muscle, it strengthens your bones. Two or three times a week is enough to see a benefit.

Don't wait till you break something, start taking care of your bones today.

Just a Bit of Tomato Paste Right When You Need It

 

Did you ever open a whole can of tomato sauce because you needed just a little bit for a recipe? Or, more likely, tomato paste. What do you do with the rest? Here's an idea.

Find an old ice cube try, the sort people used before every refrigerator came with its own ice maker. Spoon the leftover sauce or paste into the cells and freeze it. Then pop it into a plastic bad for storage. Next time you need just a little, grab a cube, let it thaw and you are good to go.

The Dairy Debate

 

 

More and more people believe that plant milks are healthier than dairy milk, question whether dairy products are necessary at all or that perhaps they are even harmful. It is certainly true that dairy products are rich in nutrients such as protein, calcium and potassium. But they also contains a lot of saturated fat, and hormones such as estrogen-like growth factor and prostaglandins. They may also contain trace amounts of antibiotics. So should diary be a part of a healthy diet or not?

The scientific evidence in favor or against dairy is mixed.

Increasingly, studies have found that consuming full fat dairy products does not seem to raise your risk of heart disease or stroke. A 2018 study published in Lancet found that those regularly consuming more than two daily servings of full fat dairy had a lower risk of cardiovascular disease than those eating only half a serving. "You can't judge a food by its fat content," explained Dariush Mozaffarian, MD and dean of the Friedman School of Nutrition Science at Tufts University. "There are many different saturated fats and each has potentially different health effects."

While dairy is rich in bone-building calcium, large studies have not found that dairy is protective against either osteoporosis or fractures in adults. 

Studies suggest that yogurt may somewhat reduce the risk of developing type-2 diabetes. This may be due to a beneficial effect on the microbiome. Cheese also seems to help, possibly because it is a good source of vitamin K.

Generally there is no strong evidence of a link between consumption of dairy and breast, ovarian or bladder cancer. However there is some backing for a connection between high dairy intake and endometrial and prostate cancers.

A 2020 meta-analysis published in Advances in Nutrition found that the risk of obesity was no higher among those who ate full fat dairy than those who did not.

Most researchers now agree that dairy is not essential for good health. "Drinking cows milk," says Mozaffarian, "doesn't seem to have any major benefits or harms." So here is one case where you can let taste and personal preference be your guide.

Five Reasons to Give Jicama a Try

 

Jicama is a root vegetable with papery, golden-brown skin and a starchy white interior. Originally grown in Mexico, jicama eventually spread to the Philippines and Asia. It requires a long growing season with no frost, so it thrives in locales that are warm year-round. Its flesh is juicy and crunchy, with a slightly sweet and nutty flavor. Some think it tastes like a cross between a potato and a pear. Others (including me) compare it to a water chestnut.

Other names for jicama include yam bean, Mexican potato, Mexican water chestnut and Chinese turnip. It is often available in the produce section of your grocery store. Here are five reasons why you should give it a try.

1. Jicama is a nutritional powerhouse. Most of its calories come from carbs. The rest are from very small amounts of protein and fat. Jicama contains many important vitamins and minerals, as well as a significant amount of fiber. This root vegetable is low in calories and high in water, making it a weight loss-friendly food. Jicama is also an excellent source of vitamin C, magnesium, potassium and folate. It contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper.

2. Jicima is heart healthy. It contains dietary fiber, potassium, iron, copper and nitrate, which may benefit heart health by lowering cholesterol levels, reducing blood pressure and improving circulation.

3. Jicama supports gut health. Jicama contains a type of prebiotic fiber that feeds beneficial gut bacteria. Healthy gut bacteria reduce the risk of developing obesity, heart disease and diabetes.

4. Jicama is easy on the waistline. It is a nutrient-dense food that is low in calories and high in fiber and water. Studies show that eating jicama can decrease blood sugar levels, improve insulin sensitivity and help you feel full longer.

5. Jicama is tasty, versatile and different. There are many different ways to eat jicama. It can be eaten plain, with a dip, or incorporated into dishes like salads and stir-fries. Grate it and toss with cabbage and carrots for a slaw or use it in a stir fry. Slice it into thin rounds or matchsticks, season with chili, lime and a dash of salt for an easy snack.

Jicama is just a healthy food to include in your diet. Plus, it's tasty and crunchy and can be eaten by itself or paired with many other foods. Given all of the benefits that jicama has to offer and its wide availability and low cost, you should consider incorporating it into your diet.

 

Your Holiday Battle Plan

 

Thanksgiving is behind us and The Holidays are here. The average American gains about 2 pounds between Thanksgiving and Christmas. But then they put on another 3 pounds in the 10 days following Christmas. Five pounds may not sound like a lot, and really it isn't. The problem is that most people never lose those added pounds and they add up year after year.

When it comes to maintaining your wellness routine the holidays can be a real challenge. You don't need to throw in the towel though, you just need to have a plan that will work for you. Here are some ideas to get you on your way.

1. Don't ruin your holidays over a few pounds. The holiday season comes only once a year and after the year we have had you deserve to celebrate with friends, family, food and fun. Just do so mindfully. You can allow yourself to enjoy without overdoing it.

2. Watch the booze. Alcohol is all calories and little else. Go ahead and have a drink. Just limit yourself to one or two. Drink water between alcoholic drinks to stay hydrated.

3. Portions, portions, portions. Don't skip your favorite foods. Just watch your portion sizes. Go for the more nutritious choices, and minimize the surgery treats.

4. Move more, sit less. If you have the option of standing versus sitting, stand. If you have the option of walking versus driving, walk. If you have the option of moving about versus standing, move about. Every calorie you burn now is one less you will need to deal with later.

5. Resume your routine. Try to maintain your diet and fitness routines through the holidays. Ha ha ha. Just kidding. But do plan to resume them on January 2nd. Gaining a few pounds will do you no harm as long as you lose them again. This is the key item.

Temptations will be everywhere, and parties and travel will disrupt your daily routines. Be mindful of this to minimize the impact and be ready to resume your routines as the new year begins.