Tag Archives: food facts

Can fast-food get any worse?

January 18, 2018 needarecipe Leave a comment

A choice of junk food Ultra-processed and filled with empty calories, fast food has long been thought to increase the risk of obesity and cancer. While fast-food chains have, on the face of it, offered healthier options, a new study finds that the health impact of their menus has not improved. Quite the contrary, in fact.

Would you believe that data from the Centers for Disease Control and Prevention (CDC) indicate that, over 35% percent of American adults eat fast food on any given day. A further study shows that around 74% of American parents purchase unhealthy foods for their children in fast-food restaurants. This is despite the fact that, for the past five years, some of the most popular fast-food chains said they were committed to offering more healthy options on their children’s menus.

A new study suggests that most fast-food restaurant menus have not, in fact, become more healthy despite the addition of some arguably more wholesome choices. Researchers analyzed the variety, portion size, and nutrition of meals offered by 10 of the most popular fast-food chains in the U.S.

The researchers looked at how entrées, sides, and desserts changed on these fast-food restaurants’ menus over a 30-year span. More specifically, they paid attention to changes in caloric content, portion size, energy density, and sodium, iron, and calcium contents.

First, the researchers observed that the variety of foods that these restaurants offered increased at a high rate of 226% per year. However, as the variety increased, so did the caloric content of the food items on offer, as did portion size. The largest such rise was in the dessert category, with an increase of 62 kilocalories every 10 years. Next came entrées, which saw an increase of 30 kilocalories per decade.

The report concludes that we nned to find better ways to help people consume fewer calories and sodium at fast-food restaurants. The requirement that chain restaurants display calories on their menus is a start but they would like to see more changes, such as restaurants offering smaller portions at proportionately lower prices.

So why don’t you join with me and make your New Year Resolution to eat less junk food. Even if you have a busy lifestyle, preparing your own meals has never been easier or healthier.

Food Facts, Gluten-Free

What and Why Gluten-Free?

July 13, 2017 needarecipe Leave a comment

What is gluten?

Gluten is the protein component found in wheat, rye and barley. People often think oats contain gluten but they actually contain avenin, which is a protein similar to gluten. Research has shown many people who avoid gluten can safely eat avenin, however, problems can arise if oats are handled in the same place as wheat, barley or rye, as the oats can become contaminated by these other grains.

Gluten Sensitivity vs. Celiac Disease

Gluten-free diets A gluten sensitivity is different to a true gluten allergy, which is also known as celiac disease. If you’re sensitive to gluten you may experience symptoms similar to irritable bowel syndrome (IBS) such as brain fog, gas, diarrhea, and constipation as well as certain skin conditions such as rashes when eating gluten containing foods. Since food sensitivities often produce delayed reactions rather than sudden immune responses, signs of gluten sensitivity can take as long as 36 hours to show up. Unlike a food sensitivity, those with celiac disease will have a full-blown immune reaction when they come in contact with gluten. This can result in sudden cramping and diarrhea, several days of severe digestive symptoms, vomiting, fatigue, irritability and over time, extreme weight loss. The Celiac Disease Foundation estimates that every 1 in 100 people have celiac disease, and most aren’t diagnosed.

Gluten-free diets

A strict gluten-free diet involves the avoidance of any product made from wheat, barley or rye, so check all the labels carefully.

Avoiding gluten can be hard as wheat is so widely used in commercially manufactured, ready-made foods. But eating gluten-free doesn’t have to mean brick-like-bread, dry flaky pastries or gritty gluten-free crackers, nor does it mean sacrificing good nutrition and tasty food. Fortunately there are now a wide range of gluten-free products and resources available. Becoming informed and able to read labels and ingredient lists to recognise gluten in its many guises will certainly be an advantage. The Coeliac UK website has a trusted food and drink directory for members along with other useful advice on living gluten-free. They also have a mobile app complete with barcode scanner, label guide and eating out tips.

If you are following a gluten-free diet, try to ensure it is nutrient dense and full of whole foods. Although there are a wide range of gluten-free products now available, they may not be as high in fibre, iron, folic acid and B vitamins as gluten containing counterparts. If you have any queries concerning your nutritional intake you should speak to your GP.

To ensure you are getting enough fibre and B-vitamins, eat a wide variety of gluten-free grains, fruit and vegetables. Alternative grains such as corn (maize, polenta), soya, potato, quinoa, cornflour, millet, arrowroot, buckwheat, amaranth and rice flours can increase the nutrient profile of the gluten-free diet. Opt for whole grain gluten-free flour mixes which contain more fibre than the highly refined tapioca, white rice and corn starch flours.

The best sources of iron are from meat such as beef, poultry and fish or plant based sources such as beans, legumes and leafy green vegetables, which are all naturally gluten-free. To enhance the absorption of iron, consume iron rich foods with sources of vitamin C.

Folic acid has particular importance for pregnant women and women in their child-bearing years. Some of the best sources are yeast, green leafy vegetables, asparagus, broccoli, cauliflower, beans and lentils.

Things to watch out for

Gluten-containing foods ‘Hidden’ gluten may be in processed meats, dry roasted nuts, marinades, soy sauce, condiments, malt, spice mixes and more. It is advisable to read the labels on everything you plan to eat and create a ‘safe’ foods list

Oats: Some people with coeliac disease can eat oats but they are often produced in the same place as wheat, barley and rye and may be at risk of cross contamination. If you do eat oats, choose those labelled ‘gluten-free’.

Labelling: ‘Gluten Free’ food labels = There is now a law covering the use of ‘gluten-free’. When you see this label it must contain no more than 20 parts per million of gluten.

Cost: Gluten-free diets can be quite expensive. In some parts of the UK, people with coeliac disease are eligible for foods on prescription – check with your GP.

Gluten-free flours are not as easy to bake with as they lack the elastic properties of gluten. As a result breads may rise (due to yeast or raising agents) but fall again to leave rather dense loaves. Xanthan gum is a natural powder, which if added in small quantities to flour for bread and pastry making, makes a reasonable substitute for the elastic characteristics of gluten.

Combination flours work best for cakes, biscuits and pastry: 60% stronger flours (such as gram or maize) to 40% finer, lighter flours (such as white rice, potato or tapioca). Corn bread made from ground corn or maize meal (NOT cornflour) is a delicious gluten-free bread substitute.

What Can You Eat on a Gluten Free Diet?

Gluten-free foods A gluten-free diet may sound restrictive, but it really just comes down to eating fewer processed foods and grains and focusing on whole foods like fruits, vegetables, healthy fats, and lean protein— which is the best way to support your overall health anyways.

Gluten Free Grains: brown rice, buckwheat, jasmine rice, quinoa, teff, amaranth, wild rice, and nut flour such as coconut and almond flour

Condiments: coconut aminos (an excellent low sodium substitute for soy sauce), most varieties of regular mustard and Dijon mustard, most natural brands of ketchup are gluten-free

Sweeteners: raw honey, pure maple syrup, green leaf stevia, coconut sugar, date sugar

Since gluten hides in most processed, boxed, and packaged foods, it’s easiest to follow a gluten-free diet when you prepare your meals at home where you can control exactly which condiments, sweeteners, and grains go into your meals (this is important for avoiding cross-contamination too, if you do have celiac disease).

And let’s not forget: gluten-free isn’t just a buzzword anymore. With the increasing sensitivities, many restaurants and grocery stores have gluten-free options available.

Final Note: Although many packaged and pre-prepared foods have a gluten-free label, keep in mind that gluten-free doesn’t always mean “healthy.” Most processed foods still contain high amounts of refined sugar, food additives, and preservatives.

Beef, Food Facts

Beef – for or against?

June 24, 2017 needarecipe Leave a comment

Beef cuts Recently many people seem to be turning against meat, particularly red meat that contains higher amounts of iron than chicken or fish. Beef is the main target. It is categorized as red meat — a term used for the meat of mammals, which contains higher amounts of iron than chicken or fish.

Yet fresh, lean beef is rich in various vitamins and minerals, especially iron and zinc. Therefore, moderate intake of beef can be recommended as part of a healthy diet.

The nutrition facts for a 3½ ounce (100 gram) serving of broiled, ground beef with 10% fat content is:
    Calories: 217
    Water: 61%
    Protein: 26.1 grams
    Carbs: 0 grams
    Sugar: 0 grams
    Fibre: 0 grams
    Fat: 11.8 grams

The protein content of lean, cooked beef is about 26–27%. Animal protein is usually of high quality, containing all nine essential amino acids needed for the growth and maintenance of your body. Red meat is one of the most complete dietary sources of protein, its amino acid profile being almost identical to that of your own muscles.

Beef also contains varying amounts of fat. Apart from adding flavour, fat increases the calorie content of meat considerably. Processed meat products, such as sausages and salami, tend to be high in fat, whereas lean meat is generally about 5–10% fat.

Wagyu Beef Many vitamins and minerals are also abundant in beef. Vitamin B12 is an essential nutrient that is important for blood formation and your brain and nervous system. One of the B vitamins, niacin (vitamin B3) has various important functions in your body. Low niacin intake has been associated with an increased risk of heart disease.

Health benefits of beef are many. Like all types of meat, beef is an excellent source of high-quality protein. It contains all of the essential amino acids and is referred to as a complete protein. Many people, especially older adults, don’t consume enough high-quality protein. Inadequate protein intake may accelerate age-related muscle wasting, increasing your risk of an adverse condition known as sarcopenia. Sarcopenia is a serious health issue among older adults but can be prevented or reversed with strength exercises and increased protein intake.

The best dietary sources of protein are animal-derived foods, such as meat, fish, and milk products. In the context of a healthy lifestyle, regular consumption of beef — or other sources of high-quality protein — may help preserve muscle mass, reducing your risk of sarcopenia.

Anemia is a common condition, characterized by a decreased number of red blood cells and reduced ability of the blood to carry oxygen. Iron deficiency is one of the most common causes of anemia. The main symptoms are tiredness and weakness. Beef is a rich source of iron — mainly in the form of heme iron. Only found in animal-derived foods, heme iron is often very low in vegetarian — and especially vegan — diets. The human body absorbs heme iron much more efficiently than non-heme iron — the type of iron in plant-derived foods.

Thus, red meat not only contains a highly bioavailable form of iron but also improves the absorption of non-heme iron from plant foods — a mechanism that has not been fully explained and is referred to as the ‘meat factor’.

The nutritional value of meat depends on the feed of the source animal. In the past, most cattle in Western countries were grass-fed. In contrast, most of today’s beef production relies on grain-based feeds.

Grass fed beef Compared to grain-fed beef, grass-fed beef has a higher antioxidant content, fat that is more yellow in color — indicating higher amounts of carotenoid antioxidants, higher amounts of vitamin E — especially when pasture-raised, and lower amounts of fat. Put simply, grass-fed beef is a healthier choice than grain-fed.

The bottom line is that a high consumption of processed meat and overcooked meat has been linked to an increased risk of heart disease and cancer. On the other hand, unprocessed and mildly cooked beef is healthy in moderation — especially in the context of a healthy lifestyle and balanced diet. Beef remains one of the most popular types of meat and is exceptionally rich in high-quality protein, vitamins, and minerals. Therefore, it may improve muscle growth and maintenance, as well as exercise performance. As a rich source of iron, it may also cut your risk of anemia.

Now, pass me the skillet – I’m feeling hungry!

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