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15.01.2022 Stay On Track with These Fiber Facts Did you know there’s more than one type of dietary fiber? Eating a wide range of plant foods will help you meet all your needs. Fiber is important in your diet and most people don’t eat as much as they should. In addition to eating enough fiber, you also need to eat enough of the different types of fiber. That’s because not all fibers function exactly the same waydifferent types of fibers have different effects on the body. So, just as yo...u should aim to eat a wide range of foods in order to get a wide array of nutrients, a varied diet helps to provide you with enough of the different types of fibers, too. Read more.... https://discovergoodnutrition.com/2020/05/dietary-fiber/ See more

08.01.2022 Supporting the Vegan Diet Author: Susan Bowerman You’ve probably heard about veganism or maybe you know someone who follows a vegan diet. Stricter than a vegetarian diet which excludes meat, a vegan diet also excludes all animal products such as milk, eggs and honey.... Because it excludes all animal foods and animal products, obtaining enough protein on a vegan diet takes some careful planning. It can be done by choosing from a variety of plant foods such as beans, lentils, whole grains and soy-based tofu. The Benefits of Veganism According to a study in the American Journal of Clinical Nutrition, vegan diets tend to contain less saturated fat and cholesterol and more dietary fibre. Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease.* The study also points out that vegetarians typically enjoy a lower risk of: Cardiovascular Disease Obesity Type 2 Diabetes Some Cancers The Challenges One of the main challenges with a vegan diet is meeting protein needs. Dietary proteins are made up of building blocks, called amino acids, which the body uses to manufacture important proteins. Of the 21 amino acids that occur in foods, nine are considered essential because the body can’t make them so, they have to come from the diet. Animal proteins are complete proteins because they contain all nine essential amino acids. But with the exception of soybeans most plant foods lack one or more essential amino acids, so they’re considered incomplete. There is a relatively easy fix for this, however. Since different plant proteins have different amino acid profiles, consuming a wide variety of foods helps to ensure that the body will get all the essential building blocks it needs. The essential amino acid that tends to be lacking in beans, peas and lentils, for example, is abundant in whole grains. And, conveniently, what the grains lack, the beans can provide. The foods don’t need to be eaten at the same time, but you’ll often find these complementary proteins on the vegan plate such as a pairing of rice with beans or a bowl of lentil soup with whole grain bread. One of the great features of plant protein powders (from soy, pea, rice, quinoa and hemp) is that they offer a lot of protein for relatively few calories. They are also easy to add to foods such as protein shakes, oatmeal and soups to boost protein and, you can individually tailor how much protein powder to use, depending on your individual needs. Another challenge of a strict vegan diet is that certain nutrients may be lacking. Without dairy products for example, obtaining adequate calcium or vitamin D may be difficult. And since animal proteins are good sources of iron, zinc and vitamin B12, careful vegan food choices coupled with appropriate supplementation can ensure that these nutrient needs are met.

08.01.2022 Definitely delicious