Proteins , from healthy to not so healthy.

 

By Bonnie Liebman “Plant sources of protein look the best,” says Walter Willett, who chairs the Department of Nutrition at the Harvard T.H. Chan School of Public Health in Boston. “That includes nuts and beans, and even whole grains contribute some protein. Their fat profile is better than red meat’s, they have no cholesterol or heme iron, and they have essential nutrients and fiber. Red meat has no fiber. So when we put all of those things together, it’s not surprising that plant proteins are a healthier package.”

Stewed Italian Beans

What’s best after plant sources?

“Poultry and fish,” Willett says. “Fish has a special contribution of omega-3 fats, which are sparse in some people’s diets. And poultry has better fats than red meats, so it’s not surprising that it looks better. And eating poultry hasn’t been linked to a higher risk of cancer, heart attack, stroke, or diabetes.”

calories in meat

What about dairy?

“It quite consistently looks better than red meat, but not as good as plant protein and usually not quite as good as poultry and fish,” he explains. “The dairy food that looks healthiest is yogurt, possibly because of its effect on the microbes in the gut.”

digestive balance

Why are plant proteins better for the planet?

“Red meat has the worst environmental impact of pretty much any food,” according to Willett. “That’s largely because cattle produce methane, a potent greenhouse gas. And they’re producing methane for long periods. The time to market is about a year and a half for grain-fed cattle and up to four years for grass-fed beef. In contrast, chicken comes to market in six weeks. So chickens are alive for much less time, and they don’t produce as much methane as cattle do.”

Why is red meat the least healthy source of protein?

“If you compare red meat to alternative protein sources, like poultry, fish, nuts, beans, or low-fat dairy, red meat is consistently linked to a higher risk of mortality or cardiovascular disease or diabetes, Willett explains.

“Part of it is the relatively high levels of saturated fat in red meat. Alternative protein sources have more unsaturated fat, and polyunsaturated fats in particular. Even poultry has more polyunsaturated fat than beef.”

There’s also recent evidence that the choline and carnitine in red meat are metabolized in the blood and in the GI tract to TMAO, which appears to cause a buildup of plaque in arteries, Willett says. And the cholesterol and heme iron in red meat are probably also factors.

Ground Beef

What’s harmful about heme iron?

“Heme iron is the iron in meat and poultry that’s often been held up as a virtue by nutritionists because it’s better absorbed than non-heme iron,” Willett says. “But if we already have enough iron in our bodies, like 80 or 90 percent of Americans do, we continue to absorb heme iron whether we need it or not. And that could be harmful. Iron is a pro- oxidant that can damage cells throughout the body if you have too much. Too much heme iron, for example, increases the risk of diabetes.”

In contrast, the absorption of non-heme iron—which we get from vegetables, beans, nuts, whole grains, or supplements—is quite regulated. If we’re short on iron, we absorb non-heme iron well. But if we have adequate stores, then we essentially shut down our absorption. And that’s good.

 

Find this article about protein interesting and useful? Nutrition Action Healthletter subscribers regularly get sound, timely information about staying healthy with diet and exercise, delicious recipes, and detailed analyses of the healthy and unhealthy foods in supermarkets and restaurants. If you’re not already subscribing to the world’s most popular nutrition newsletter, click here to join hundreds of thousands of fellow health-minded consumers.

 

 

The post Ranking protein from the healthiest to the least healthy appeared first on Nutrition Action .

Sleep, weight loss & diet changes

Sleeping-girlSleep, at any weight, can be improved with weight loss due to dietary changes, according to recent study findings published in Sleep.“Our findings suggest body weight is a less important factor than changes in weight for regulating sleepiness,” Isaac J. Perron, a PhD student in neuroscience at the University of Pennsylvania, said in a press release. “Diet-induced obese mice that ate a regular chow diet for only 1 week showed the same sleep/wake profile as mice that ate a regular chow diet for 9 weeks.”

Researchers studied obesity with diet-induced mice with obesity to help explain the link between excessive weight, poor dietary habits and sleep/wake abnormalities.

read full article here

Can water help weight loss so much?

By Susie Burrell, 1695650382_e8944bbec8_oCHANCES are, if I ask you how much water you should drink each day you would have heard that eight glasses is the goal.

And when it comes to weight loss, the more water you drink — the better? So is it true that drinking more water will help you lose weight? Let’s look at the science. read more…

¨Weight loss is easy ¨says James Duigan

james DuiganBy  “I lost my dad to cancer two years ago,” James Duigan, the Australian famous for training A-listers like Elle Macpherson and Rosie Huntington-Whiteley, tells me over a green juice in Sydney’s Bondi.
He is telling me about the effect of emotions on our weight and overall wellness.
During his battle, his father ate to keep his weight up and because he “felt lonely”, Duigan ate with him, putting on 10 kilograms in the process. read more…

How to lose weight safely

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By Rachael Rettner,The formula for losing weight is simple: Eat fewer calories than you burn. But the methods of doing this can vary. In truth, there is no one “best”way to lose weight  what works for you might not work for someone else. To get the lowdown on the latest science on weight loss, Live Science conducted a months-long search for the best information. We contacted nearly a dozen experts who have researched weight loss, and looked at the most well-regarded studies of weight loss done to date. read more…

4 reasons to eat an avocado everyday

You may have heard avocados being known as a heart-healthy superfood in recent years. avocado-878958_1280 The next time you’re grabbing that burrito or turkey sandwich, you might want to consider adding a healthy dollop of guacamole. Here are four reasons that you should consider eating a little bit of avocado each day.

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What to do to lose weight when you already eat healthy

You snack on fruit, count calories, follow a weight loss program, and start most days with a walk or swim. So when you step on that scale and the needle stays put, you wonder what the heck you’re doing wrong. Even with such healthy eating habits, sometimes a seemingly inconsequential snack choice or a larger (but common) food myth can keep pounds in place. Take heart: A simple, slight adjustment in your healthy eating and thinking can help your weight loss goal. read more…

The Belly fat workout.

By Chris FreytagHave you ever been in the middle of getting dressed when suddenly you look down and think, “Where did this come from?” One day you have a waistline and seemingly the next day you don’t. Perhaps the extra fat that used to sit in your butt and thighs where it belongs has now moved right to your belly. Or, maybe a bigger belly is something you’ve struggled with your whole life and you’ve finally had enough. Or, like so many others, as age crept up slowly on you, so did the size of your waistline. Whatever the cause, it’s unhealthy. So beyond the vanity of it all, it’s important to get rid of belly fat for a healthier you. Thus, this workout that burns belly fat was born!woman_young_stretching-(2)

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How to change your eating habits, from the experts

By ANUCYIA VICTOR

Whether you’re looking to shed some weight, or simply establish a healthy lifestyle, the first place to start is to not just to change what you eat, but the way you eat, experts say .

Establishing a new routine may not seem easy at first but, as it takes approximately 66 days to form a new habit, you should persevere. 

And once you start noticing the differences, not just in the way you look but the way you feel, things will start to become easier. read more…

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