No more meat diseases and white flour substitutes | Columns

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 worse 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, 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.

This matches a new study from the journal Gut which found that eating lots of animal products, processed foods, alcohol, and sugar alters the gut biome in a way that encourages chronic inflammation, a major trigger. 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 that work? – Dana G., Knoxville, Tenn.

A: You’re lucky. 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. Top with berries – fresh or mashed and reheated.

Almond flour: it’s moist, so usually in baking recipes you need 1.5 cups for every 3/4 cup of white flour. One ounce gives you 35% of your recommended daily allowance of vitamin E; 31% for manganese; 19% for magnesium.

Amaranth flour: You can replace 25% to 50% wheat flour in a pastry recipe with this ultra-fine flour.

Brown Rice Flour: This flour is not good for bread but works in other baked goods.

Buckwheat flour: Another pseudo-grain, it’s great for muffins and breads – also soba noodles. Substitute 1: 1 all-purpose white flour.

Coconut flour: good for a 1: 1 substitution with white flour in most bakeries. Tip: Because it’s high in fiber, add extra moisture to keep baked goods together.

Oatmeal: Another 1: 1 trade, but you need extra sourdough from extra baking powder or some other agent. Tip: add 2.5 teaspoons of baking powder to 1 cup of oatmeal.

Quinoa flour: not for breads that use yeast but works in other baked goods.

Mehmet Oz, MD is the host of “The Dr. Oz Show,” and Mike Roizen, MD is the Director Emeritus of Wellness at the Cleveland Clinic. Email your health and wellness questions to Dr Oz and Dr Roizen at [email protected]

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