Superfoods or Superhype?
“Superfoods,” “power foods,” “top 10 foods”—do these titles catch your attention? For those of us seeking to improve our health, the notion of a superfood can be appealing. We may imagine a powerful food with special abilities like promoting weight loss or healing disease. There’s no scientifically based or regulated definition for superfood, but generally, a food is promoted to superfood status w
Oats
Oats, formally named Avena sativa, is a type of cereal grain from the Poaceae grass family of plants. The grain refers specifically to the edible seeds of oat grass, which is what ends up in our breakfast bowls. Whether loved or hated for their mushy yet hearty texture when cooked, oats are most prized for their nutritional value and health benefits. The Food and Drug Administration allows the use
Carbohydrates and Blood Sugar
When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall. When this happens, the pancreas start making glucagon, a ho
Dessert by Design: The Three Pleasures
The scenario is likely a familiar one. You’re dining out at a restaurant for a special occasion, enjoying the company of those at the table, and as the dinner plates are being cleared, the server stops by and asks: “Would you like to see a dessert menu?” When striving to maintain a healthy eating plan, this may be a difficult question. You know restaurants often feature options filled with sugar,
Processed red meat related to higher risk of death, plant protein to lower risk
Did you grow up with a parent who would fill half your dinner plate with meatloaf, chanting the importance of eating enough protein to grow big and strong? A new study published in the Aug 1 issue of JAMA Internal Medicine suggests that a bowl of lentils and quinoa may have done you more good than that meatloaf. The study reviewed protein intakes of more than 131,000 women and men from the Nurses’
Hearty Whole Grain Bread
Ingredients: 4 cups warm water (110–115 degrees Fahrenheit) 3 packets dry active yeast (1/4 ounce each) 1/2 cup whole grain buckwheat flour 1/2 cup whole grain barley flour 1 cup whole grain rye flour 4–5 cups whole wheat flour 4 grams salt Canola oil or canola oil spray, as needed Seeds and Grains 1 cup ground flax seeds (grind them in a coffee grinder, or buy milled flax seeds) 1/2 cup sunflower
Protein
Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with healthy protein foods. Jump to: –What is protein? –How much protein do I need? –It’s all about the protein “package” –Research on protein and human health –Protein foods and the planet –The bottom line: ch
健康的な食事プレート (Japanese)
健康的な食事プレートはハーバード公衆衛生大学院の栄養学専門家とハーバードヘルス出版の編集者たちによって作られたもので、お皿に盛られたもの、お弁当に詰められたものにかかわらず、健康的でバランスのとれた食事をするための手引です。コピーを冷蔵庫に貼って、健康的でバランスの良い食事をすることを毎日思い起こしてください。 野菜と果物をできるだけ多くする－プレートの2分の1 色があり種類が豊富になるように目指して下さい。血糖にあまりいい影響を与えないため、健康的な食事プレートではジャガイモは野菜に入れないことを念頭に置いて下さい。 全粒穀物を選ぶ－プレートの4分の1 全粒穀物とは全粒の小麦、大麦、雑穀、オーツ、玄米、またそれらから作られた全粒粉パスタなどの食品のことです。精白パン、白米、他の精製された穀物に比べて、血糖やインシュリン分泌への影響が比較的軽度です。 タンパク質のちから－プレートの4分の1
Brown Rice Pancakes
Ingredients: 1 cup brown rice 1¼ cups water Pinch of salt 2 cups shredded Napa cabbage ½ red pepper, chopped fine 1 tablespoon minced ginger 2 cloves minced garlic 1 tablespoon olive oil 3 to 4 scallions, chopped fine 1 tablespoon soy sauce 1 tablespoon sesame oil Salt and pepper 1 egg white (or 2 tablespoons of packaged egg whites) 2 to 4 tablespoons flour Combine brown rice, water, and a pinch o
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