Sugary beverages associated with NAFLD Liver disease
short term diet exposure to asplathin and fat oxidation Increasing fatty acid burning with Rooibos Tea – has a chemical aspalathin in it – and improves fat metabolism
Effects of Consumption of Rooibos (Aspalathus linearis Consumption of roobois tea and fat oxidation
Gold kiwifruit consumed with an iron-fortified breakfast cereal meal improves iron status in women with low iron stores Consume fuzzy kiwi with iron fortified cereals to raise iron absorption – or pair with other iron containing foods like red peppers, berries, citrus
Nutrition perspectives UC davis 2011 Pairing broccoli with spicy foods that contain enzyme myrosinase (in radishes, cabbage, broccoli sprouts, mustard greens, wasabi) will improve aborption of Sulforaphane (anti-cancer agent in broccoli)
Effect of Garlic and Lemon Juice Mixture on Lipid Profile and Some Cardiovascular Risk Factors in People 30-60 Years Old with Moderate Hyperlipidaemia_ A Randomized Clinical Trial GArlic and lemon juice results in greater cholesterol and BP decrease when mixed
Avocado Consumption Enhances Human Postprandial Provitamin A Absorption and Conversion from a Novel High–β-Carotene Tomato Sauce and from Carrots Mix carrots and avocados for best Vitamin A production
For a full listing of nutrients, see the National Nutrient Database:
For a full listing of nutrients, see the National Nutrient Database:
Types of non-wheat pasta
Many non-wheat pastashave been created for the health food market for people who are avoiding gluten. However, not all non-wheat pastas are entirely wheat free, so make sure to read the label. While these non-wheat pastas can be substituted for regular (wheat) pastas, be aware that they each cook up differently and have different textures.
For the Asian-style pastas, many different countries, and regions within those countries, have the exact same type of noodle but call them different things. Listed below are a number of the more common names you might encounter in an Asian market, since most of these markets sell products from multiple Asian cultures.
Bean and legume pastas
- Cellophane noodles: Chinese: fen si, fun sie; Japanese: sarifun, harusame; Korean: dang myun; Vietnamese: bun tau. Made from mung bean flour, these semi-translucent noodles turn clear when cooked and often are called glass noodles or bean thread noodles. They can be quickly stir-fried or braised with other ingredients. The noodles are nearly pure starch, containing almost no protein, vitamins, or minerals.
- Lentil pasta: Made from ground lentils, this pasta has a meaty, rich, slightly peppery lentil flavor.
- Amaranth pasta: Light brown in color and resembling whole-wheat pasta, amaranth pasta has the bite and consistency of regular pasta.
- Corn pasta: Corn pasta has about half the protein of regular pasta, but otherwise is nutritionally comparable. It is a good alternative for people allergic to wheat.
- Milo pasta: Milo, alsoknown as grain sorghum, produces a pasta with a slightly sweet, interesting flavor.
- Millet pasta: Millet is ground into a flour and used to make pasta, most often small macaroni.
- Oat pasta: Oat flour makes a satisfying pasta, most often in small macaroni shapes.
- Quinoa pasta: Quinoa is ground into a flour to make pasta the color of whole-wheat pasta but with the consistency of regular pasta.
- Rice noodles: Chinese: sha he fen, sa ho fun, gan he fen, gon ho fun; Vietnamese: bun, banh pho, banh hoi. Dried Asian rice noodles, which are usually sold coiled in bags, are either thread-thin or spaghetti-like. The thinner form is usually sold as rice vermicelli; the thicker form is called rice sticks. Typically, they are boiled or stir-fried for use in salads or soups. Fresh rice noodles, a standard feature of the Chinese brunch called dim sum, are sold in wide sheets for making dishes similar to dumplings, or cut into 3/4-inch-wide ribbons. They are precooked and are ready to eat once boiling water is poured over them. Like cellophane noodles, rice noodles are almost pure starch and are thus low in protein.
- Rice papers (rice wrappers): These round translucent sheets of dried rice noodle are used in Vietnamese cooking as a wrapper for food. They do not need to be cooked; they are softened in warm water until flexible and then wrapped around various fillings.
- Rice pasta: Both white and brown rice are used to make rice pasta. These pastas tend to be fairly tender and may not hold up well when served with heavy sauces.
- Teff pasta: Generally made from a combination of teff flour and another grain, it can be used like regular pasta.
- Barley pasta: This slightly nutty-tasting pasta is made from barley flour.
- Buckwheat noodles: Chinese: qiao mian; Japanese: soba; Korean: naeng myun. These flat, gray Asian noodles are made from buckwheat and wheat flour, or just buckwheat flour. They are rich in protein. They may be served hot (usually in a broth) or chilled, accompanied by a dipping sauce. In Japan, soba noodles are eaten for lunch or as a snack, and are essential to a traditional dish prepared at New Year’s.
- Buckwheat pasta: While buckwheat flour is used in Asian noodles, it is also used to make a popular Italian pasta called pizzocheri. It has a rich, nutty flavor and a chewy texture.
Root and tuber pastas
- Cassava pasta: Made from the starchy tropical tuber known as cassava, this very white pasta tastes similar to wheat pasta. It does not expand a great deal when cooked.
- Jerusalem artichoke pasta: This pasta is made from a combination of Jerusalem artichoke flour and wheat flour.
- Malanga pasta: A starchy tropical tuber, malanga is used to make a pasta that closely resembles wheat pasta.
- Potato pasta: Made from potato flour, sometimes with the addition of rice flour, this pasta is fairly sturdy and holds up well with rich sauces.
- White sweet potato pasta: Made from white sweet potato starch, this pasta has a slightly sweet flavor.
- Yam pasta: Like white sweet potato pasta, this has a slightly sweet flavor.
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Diet Quality—The Greeks Had It Right Mediterranean diet Eating legumes decreases colorectall cancer risk, increases longevity, decreased CV disease, weight management – eating black-eyed peas with fruits, veggies, whole grains, nuts and seeds – excellent for health!
Health benefits of legumes and pulses with a focus on Australian sweet lupins. Legumes and the positive impact on the gut microbiome
High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women .8 g/kg or 1.2 g/kg protein – insulin sensitivity best in the .8 g/kg group!! https://www.sciencedaily.com/releases/2016/10/161011130002.htm
Progressing Insights into the Role of Dietary Fats in the Prevention of Cardiovascular Disease Its the type of fat that is improtant in CVD risk – plant based and fatty fish reduce heart disease and incraese the PUFAs in the diet is beneficial.
This study examined the association of chocolate consumption with insulin resistance and serum liver enzymes in a national sample of adults in Luxembourg. A random sample of 1153 individuals, aged 18–69 years, was recruited to participate in the cross-sectional Observation of Cardiovascular Risk Factors in Luxembourg study. Chocolate consumption (g/d) was obtained from a semi-quantitative FFQ. Blood glucose and insulin levels were used for the homoeostasis model assessment of insulin resistance (HOMA-IR). Hepatic biomarkers such as serum γ-glutamyl-transpeptidase (γ-GT), serum aspartate transaminase and serum alanine transaminase (ALT) (mg/l) were assessed using standard laboratory assays. Chocolate consumers (81·8 %) were more likely to be younger, physically active, affluent people with higher education levels and fewer chronic co-morbidities. After excluding subjects taking antidiabetic medications, higher chocolate consumption was associated with lower HOMA-IR (β=−0·16, P=0·004), serum insulin levels (β=−0·16, P=0·003) and γ-GT (β=−0·12, P=0·009) and ALT (β=−0·09, P=0·004), after adjustment for age, sex, education, lifestyle and dietary confounding factors, including intakes of fruits and vegetables, alcohol, polyphenol-rich coffee and tea. This study reports an independent inverse relationship between daily chocolate consumption and levels of insulin, HOMA-IR and liver enzymes in adults, suggesting that chocolate consumption may improve liver enzymes and protect against insulin resistance, a well-established risk factor for cardiometabolic disorders. Further observational prospective research and well-designed randomised-controlled studies are needed to confirm this cross-sectional relationship and to comprehend the role and mechanisms that different types of chocolate may play in insulin resistance and cardiometabolic disorders.
Background: HDL function may be more important than HDL concentration in determining risk for cardiovascular disease. In addition, HDL is a carrier of carotenoids and antioxidant enzymes, which protect HDL and LDL particles against oxidation. Objective: The goal of this study was to determine the impact of consuming 0–3 eggs/d on LDL and HDL particle size, HDL function, and plasma antioxidants in a young, healthy population. Methods: Thirty-eight healthy men and women [age 18–30 y, body mass index (in kg/m2 ) 18.5–29.9] participated in this 14-wk crossover intervention. Subjects underwent a 2-wk washout (0 eggs/d) followed by sequentially increasing intake of 1, 2, and 3 eggs/d for 4 wk each. After each period, fasting blood was collected for analysis of lipoprotein subfractions, plasma apolipoprotein (apo) concentration, lutein and zeaxanthin concentration, and activities of lecithin-cholesterol acyltransferase, cholesteryl ester transfer protein, and paraoxonase-1. Results: Compared with intake of 0 eggs/d, consuming 1–3 eggs/d resulted in increased large-LDL (21–37%) and largeHDL (6–13%) particle concentrations, plasma apoAI (9–15%), and lecithin-cholesterol acyltransferase activity (5–15%) (P < 0.05 for all biomarkers). Intake of 2–3 eggs/d also promoted an 11% increase in apoAII (P < 0.05) and a 20–31% increase in plasma lutein and zeaxanthin (P < 0.05), whereas intake of 3 eggs/d resulted in a 9–16% increase in serum paraoxonase- 1 activity compared with intake of 1–2 eggs/d (P < 0.05). Egg intake did not affect cholesteryl ester transfer protein activity. Conclusions: Intake of 1 egg/d was sufficient to increase HDL function and large-LDL particle concentration; however, intake of 2–3 eggs/d supported greater improvements in HDL function as well as increased plasma carotenoids. Overall, intake of #3 eggs/d favored a less atherogenic LDL particle profile, improved HDL function, and increased plasma antioxidants in young, healthy adults. This trial was registered at clinicaltrials.gov as NCT02531958. J Nutr doi: 10.3945/jn.116.241877.
Fruit-Rich Mediterranean Diet with Antioxidants May Cut AMD Risk by More than a Third
Study is first to show that caffeine could be protective against AMD
CHICAGO – People who closely follow the Mediterranean diet – especially by eating fruit – may be more than a third less likely to develop age-related macular degeneration, a leading cause of blindness, according to a study presented today at AAO 2016, the 120th annual meeting of the American Academy of Ophthalmology. The study is the first to identify that caffeine may be especially protective against AMD.
Many studies have confirmed the health benefits of the Mediterranean diet, which emphasizes eating fruits, vegetables, whole grains, legumes, nuts, healthy fats and fish, and limiting red meat and butter. The diet has been shown to improve heart health and reduced risk of cancer, but there has been little research on whether its benefits can extend to eye disease. To determine this, researchers studied a Portuguese population to see whether adherence to the diet impacted people’s risk of AMD. Their findings revealed a significant reduction in risk in those who ate a Mediterranean diet most frequently, and particularly among those who consumed more fruit and caffeine.
Researchers at the University of Coimbra in Portugal studied 883 people age 55 or older in the central region of the country between 2013 and 2015. Of those, 449 had AMD in its early stages before vision loss, and 434 did not have AMD. Researchers assessed their diets based on a questionnaire asking how often they ate foods associated with the Mediterranean diet. The more they ate foods associated with the diet, the higher the score, from 0-9. Those who closely followed the diet scored a 6 or greater. Their findings were as follows:
- Higher diet adherence scores meant lower AMD risk. Of those who did not closely follow the diet (scored below a 6), 50 percent had AMD. Of those who did closely follow the diet (scored 6 or above), only 39 percent had AMD. This represents a 35 percent lower risk compared to those who did not adhere to the diet.
- Fruits were especially beneficial. Researchers analyzed consumption of foods and found that people who consumed higher levels of fruit were significantly less likely to have AMD. Of those who consumed 150 grams (about five ounces) or more of fruit a day: 54.5 percent did not have AMD and 45.5 percent had AMD. Overall, people who ate that much fruit or more each day were almost 15 percent less likely to have AMD, based on an odds ratio calculation.
- Caffeine and antioxidants also were protective. Researchers used a computer program to analyze the participants’ consumption of micronutrients, according to their answers on the questionnaire. They found higher consumption of antioxidants such as caffeine, beta-carotene and vitamins C and E was protective against AMD. Of those who consumed high levels of caffeine (about 78 mg a day, or the equivalent of one shot of espresso): 54.4 percent did not have AMD and 45.1 percent had AMD.
While caffeine is not considered part of the Mediterranean diet per se, consumption of caffeine-containing foods such as coffee and tea is common in Mediterranean countries. The researchers opted to look at caffeine because it is a powerful antioxidant that is known to be protective against other conditions, such as Alzheimer’s disease.
“This research adds to the evidence that a healthy, fruit-rich diet is important to health, including helping to protect against macular degeneration,” said Rufino Silva, M.D., Ph.D., lead author of the study and professor of ophthalmology at the University of Coimbra, Portugal; ophthalmologist working at the Centro Hospitalar e Universitário de Coimbra; and investigator at the Association for Innovation and Biomedical Research on Light and Image. “We also think this work is a stepping stone towards effective preventive medicine in AMD.”
……demonstrate that, in humans, the ingestion of the flavanol epicatechin is linked, at least in part, to the vascular effects observed after the consumption of flavanol-rich cocoa. It is important to differentiate between cacao, cocoa, and chocolate. The raw seeds obtained from the Theobroma cacao tree are referred to as cacao. The seeds of the T cacao tree are rich in a subclass of polyphenol antioxidants known as flavonoids, specifically the flavanols catechin and epicatechin. Once these seeds are processed by grinding or roasting them, the product becomes cocoa. Further processing and the addition of multiple other ingredients, including sugar and fat, result in the solid edible product we call chocolate