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Q: You keep saying red meat is bad for you, but I don’t see why it’s worse than chicken or shrimp – they also contain saturated fat. —George T., Lake Worth, Florida
A: There are a lot of research warnings about consuming red and processed meats. In a first, British researchers recently used a cardiac MRI to examine the heart function of nearly 20,000 people to see what impact the consumption of red and processed meat had on the cardiovascular system. They assessed the way participants’ hearts were pumping and the amount of blood it was circulating, the health of their heart muscle and the elasticity of their blood vessels. Their findings, published in Frontiers in Cardiovascular Medicine, were that red / processed meat eaters had smaller ventricles, weaker heart function, and stiffer arteries – all markers of poor cardiovascular outcomes. We believe, in part, that it is because of trimethylamine N-oxide (TMAO) that the digestion of red meats (and egg yolks) produces. It is known to cause damage to tissues and blood vessels.
The researchers also found that the heart problems of meat eaters weren’t just caused by high blood pressure, high low-density lipoprotein cholesterol, diabetes, or obesity. Their theory? Eating red and processed meat alters the gut biome in a way that has a major negative effect on the functioning of the heart.
It’s in line with a new study in the journal Intestine which found that eating lots of animal products, processed foods, alcohol, and sugar alters the gut biome in ways that promote chronic inflammation, a major trigger for cardiovascular disease, diabetes, and cancer.
British researchers also found that the more oily fish (salmon rocks!) The participants ate, the better their heart function and the more flexible their arteries, which reduced the risk of heart attack and stroke. This is what we have been telling you for years: Ditch red and processed meats and eat a plant-based diet with protein from omega-3 rich fish such as salmon and sea trout, and avoid foods processed and added sugars.
Q: If I give up white flour, how am I going to cook anything again? Are there any substitutes
this work? —Dana G., Knoxville, Tennessee
A: You are in luck. These days, there is an abundance of flours made from 100% whole grain and pseudo-cereals (like amaranth) that work well for baking when combined with whole wheat flour or used on their own. . They will benefit your cooking (the flavors are excellent) and your health.
Refined white flour has been devoid of fiber and nutrients. In about 3 ounces of white flour compared to wheat flour, there are 73 grams of carbohydrate versus 60 grams; 2.7 grams of fiber versus 11 grams; 10 grams of protein versus 13 grams; 15 milligrams of calcium versus 34 milligrams; and 107 milligrams of potassium versus 363 milligrams. Because whole grain flours take longer to digest, they don’t raise blood sugar, and their fiber and other nutrients feed healthy gut bacteria.
Here is an overview of your flour alternatives for baking. Remember: don’t spoil your creations with fatty sugar bomb frostings. Garnish with fresh or mashed berries and reheated.
• Almond flour: it’s moist, so generally
in baking recipes you need 1.5 cups for
each 3/4 cup white flour. An ounce
gives you 35 percent of your recommended daily intake of vitamin E; 31 percent for
manganese; 19 percent for magnesium.
• Amaranth flour: you can replace 25
percent to 50 percent wheat flour in a
pastry recipe with this ultra-fine flour.
• Brown rice flour: this flour is not good for
breads but works in other baked goods.
• Buckwheat flour: another pseudo-cereal, it is ideal for muffins and breads – too
soba noodles. Substitute 1: 1 all-purpose white flour.
• Coconut flour: suitable for a 1: 1 substitution with white flour in most bakeries. Advice:
Because it’s high in fiber, add extra moisture
to hold baked goods together.
• Oatmeal: another 1: 1 trade, but you
need extra leaven from
baking powder or other agent. Tip: add
2.5 teaspoons of baking powder per 1 cup of
• Quinoa flour: not for breads that use
yeasts but works in other baked goods.
Mehmet Oz, MD is the host of “The Dr. Oz Show” and Mike Roizen, MD is the Emeritus Director of Wellness at the Cleveland Clinic. Email your health and wellness questions to Dr Oz and Dr Roizen at [email protected]
(c) 2021 Michael Roizen, MD and Mehmet Oz, MD Distributed by King Features Syndicate, Inc.