Balance is key, according to Sheena Gregg, registered dietitian and assistant director of the Department of Health Promotion and Wellness at the University of Alabama.

“In addition to helping our body fight disease, consuming a balanced diet helps our energy levels, improves our mental health and aids in our body’s overall growth,” she said. “It can also play a role in weight management.”

Protein is Essential

Protein is particularly important. While it’s often thought of as something to eat when it comes to losing weight or reaching fitness goals, protein plays a versatile role in our bodies and is an essential component to our diet, she said.

“When translated from its Greek origin, protein means ‘of prime importance.’ Whenever the body is growing, repairing or replacing tissue, proteins are involved,” said Gregg.

Both animal and plant-based protein sources are important, as they provide needed amino acids, as well as an additional package of vitamins and minerals specific to the various food groups. “Having both animal and plant proteins as part of a balanced diet minimizes the risk of overall nutrition deficiencies,” she said.

Protein plays several roles in our body such as serving as a building block to our body tissues, facilitating chemical reactions as enzymes, regulating body processes by functioning as hormones, serving as antibodies to protect the body against diseases, providing fuel when our glucose intake is inadequate, as well as many other functions.

Animal vs. Plant

“Animal protein is often considered a better source of protein compared to plant-based proteins due to the amino acid content,” said Gregg. “Animal protein is frequently referred to as a ‘high quality protein’ or ‘complete protein’ as it provides all nine of the essential amino acids that are needed by the human body through diet.”

In addition, animal proteins also have a higher level of bioavailability compared to plant-based proteins, meaning that they are more easily digested, absorbed, and utilized by the body compared to their plant-based counterparts, she said.

Most plant-based proteins are “incomplete proteins” as they are missing one or more essential amino acids and cannot exclusively support protein synthesis. They must be eaten in combination with other foods to be complete. An exception to this is soybeans.  Soybeans are a “complete” protein, providing all nine essential amino acids.

“There are several micronutrients of concern for those who omit animal proteins from their diet due to these nutrients either being found exclusively in animal products or are not as easily absorbed in plant-based sources. These nutrients include but are not limited to Vitamin B12, Vitamin D, zinc, and iron,” said Gregg.

In fact, it would take approximately nine cups of chopped kale to equal the same amount of protein in three ounces of lean ground beef.

In addition to being high quality protein sources for the body, there are other benefits to including animal protein.

“As a common protein source in grocery stores, consumers often find animal proteins to be frequently on sale and a cost-effective component to meals. Additionally, items such as hard-boiled eggs can be a convenient grab and go option that is a nutrient dense choice for the consumer,” said Gregg.

Research also suggests that consumption of animal proteins can lead to better satiety levels compared to plant- based proteins, thus playing an important role in weight management.

Soy Stands Out

There is one plant protein that stands out.

Though most all plant-based proteins are incomplete, soy protein is an exception as it contains all nine of the essential amino acids needed by the body.

“For those following a vegetarian or vegan diet, soy protein can be a convenient way to get adequate protein in the diet and is often utilized in the food industry for meat-alternative vegetarian products such as burger patties, vegan sausage patties, soy crumbles and vegan protein powders,” said Gregg.

While vegan diets have increased in popularity over the last decade, Gregg said incorporating protein from a variety of sources, plant and animal, can aid in optimal health.

“Both quality plant sources and lean animal protein like meat, fish, and poultry can provide a rounded nutritional profile to help aid the body in many ways,” she said.

Protein plays an important role in keeping bodies healthy. Incorporating protein from both plant and animal sources provides the most balanced diet.

The post Can Protein Improve Immunity? appeared first on Best Food Facts.

Is eating meat healthy? What is the best form of protein?

Two dietitians helped answer our questions. Melissa Joy Dobbins, MS, RDN, CDE, is the host of the Sound Bites podcast and Kim Kirchherr, MS, RDN, LDN (IL), FAND, ACSM-CPT, President of K2 Outcomes LLC, specializes in the connection of agriculture, food, nutrition and health.

Here are some surprising things they shared about eating meat.

1.Meat can be part of a healthy diet.

Animal protein has long been an important food for humans and continues to be one.

Kirchherr: “Meat has played an important role in our menus for generations, before refrigeration was an option and before it was as efficient as it is now to transport and access food. Meat is an important nutrient-rich food all year, with different ways of preserving and storing it to keep it  safe for us.”

Learn more in her recent blog.

2. Meat is more than protein.

The terms “meat” and “protein” are often used interchangeably, but meat provides many other nutrients.

Dobbins: “Beef is a nutrient-rich food that provides high-quality protein, iron, zinc, choline and B vitamins, which helps people avoid nutrient shortfalls throughout the lifespan, support healthy pregnancies and growth and development throughout childhood, maintain strength, energy and vitality into adulthood, and age vibrantly and independently.”

Kirchherr: “Meat is part of the protein group. It is a choice that provides a specific, wonderful matrix of nutrients. This includes bioavailable (easily absorbed) iron, zinc and Vitamin B12, to name a few.”

3. Animal protein is different than plant-based protein.

You can order a burger made from plants or a burger made from beef. They are not the same thing.

Dobbins: “It really depends on the specific product and comparison to determine which might be healthier. Many of the new plant-based burgers surprisingly have similar nutrition profiles as regular burgers.”

Kirchherr: “In a most basic and fundamental comparison, animal sources of protein are considered a high-quality protein because they provide all the essential amino acids we need in one food. Plant proteins need to be specifically chosen to ensure that you cover all the essential amino acids, because a majority of them do not have all of them in one food.

“Another consideration is that plant sources of protein can be a source of fiber, while protein from meat offers iron that is more readily available to us and vitamin B12. Plant foods typically contain carbohydrates, while animal proteins do not. Type and amount of fat can vary in both, as can sodium – especially when we consider the preparation and cooking techniques of prepared and fresh choices.”

4. You’re probably not eating too much protein.

We sometimes hear that Americans have too much protein in their diet. For most of us, that’s not a concern.

Dobbins: “On average, people are eating about the same amount of protein recommended in the Dietary Guidelines for Americans. The guidelines recommend 5.5 ounces of lean protein per day and the average intake, according to CDC data, is around 4.6 ounces per day, which includes about 1.5 ounces of beef per day.”

5. Lean meat options abound.

Concerns about fat or cholesterol have caused some people to cut down on animal protein. Good news for meat lovers is that healthy options continue to increase.

Dobbins: “Beef is leaner today than ever before, making it easier for Americans to include lean beef in a variety of healthy diet patterns. More than 65 percent of beef cuts available at the grocery store are considered ‘lean’ based on USDA standards. In addition, 17 of the top 25 most popular beef cuts sold are ‘lean.’”

Kirchherr: “One of my favorite tips for efficient, informed shopping is to look for the word ‘loin’ or ‘round’ in the name to choose a leaner cut of meat. Pork tenderloin, for example, is an easy to cook, flavorful choice to make.”

6. With a little planning, meat dishes can be easy and economical to prepare.

Does cooking traditional meat seem overwhelming? It’s easier than you might think. Our experts share some advice for making your favorite meats at home, even on the busiest of days.

Kirchherr: “In terms of shopping, planning ahead can make future meals easier and more efficient. If you are buying a roast, chicken or turkey, buy one that’s bigger than you need so you have extras to freeze. You can make soup from the bones, and the possibilities for fast meals and snacks later are nearly endless.

“Sandwiches, casseroles, skillet meals – so many great ways to use that ready-to-eat, delicious meat or poultry that you have already prepared. You can make it easier by freezing amounts that are pre-portioned for recipes. Buying value packs is another great shopping tip, even for smaller households. Take a moment to repackage these into meal-sized bundles and pop them in the freezer. It’s a great way to save money and have built-in portion control, too.”

7. Producing meat can be sustainable for the environment.

Concern about greenhouse gases has prompted interest in plant-based proteins. Learning more about modern farming can help you make a more informed decision.

Dobbins: “While all types of agriculture, not just animal agriculture, have an impact on the environment, it’s much lower than is often portrayed by celebrities and other groups. According to 2018 EPA data, beef cattle directly account for 2 percent of greenhouse gas emissions, and all of agriculture (crop and animal) accounts for 10 percent of greenhouse gas emissions compared to much higher emissions from transportation (28 percent), electricity (27 percent) and other sources.”

Learn more here.

8. Variety in your diet is important for several reasons.

A balanced diet includes animal protein, as well as fruits, vegetables, grains and dairy.

Kirchherr: “Consider meals from a visual and taste perspective. Menus that include a variety of food groups during the day are interesting to look at and provide the chance to include different textures and temperatures, too, which can make meals more fun. The nutrition bonus? Different foods often help each other out in terms of nutrition absorption. Vitamin C helps with iron absorption, and fat helps with fat-soluble vitamins. From a digestion and availability perspective, there is a great amount of work that happens in our digestive tracts. From a meal planning and taste perspective, all we need to remember to get this done is to eat and enjoy a variety of foods.

“No matter your budget or personal taste preferences, planning meals that include variety will help deliver the nutrients we need and the different flavors we crave.”

9. You don’t have to feel guilty about enjoying meat.

Dobbins: “You can continue to include and enjoy lean beef as part of a diet that’s healthy for you and healthy for the planet.”

Meat adds important nutrients as well as variety to the diet. Pork, beef, chicken and turkey all provide lean choices that can be prepared in different ways to provide nutrient-rich protein filled with flavor that pairs well with all the other food groups.

The post Nine Things to Know About Eating Meat appeared first on Best Food Facts.

To bring you the versatility, convenience and value of turkey, the U.S. turkey industry safely and reliably processes, packages and delivers a variety of products every day to the roughly 40,000 grocery stores and 650,000 food service facilities across the country. Nearly 450,000 men and women are involved in turkey production to feed approximately 326 million Americans.

Road Trip!

The National Turkey Federation and The Center for Food Integrity have taken a closer look at all the steps that are involved in the food supply chain for turkey. Learn more about the supply chain for meat and poultry.

The turkey we eat begins on the farm where farmers, their families, employees and a team of experts, such as veterinarians, agronomists and nutritionists, work together to feed and raise healthy animals. The U.S. is home to two million farms of all kinds producing the food we enjoy each day.

1. Turkey Farms: Each year about 240 million turkeys are responsibly raised on approximately 2,500 farms across the U.S. Turkey production directly employs nearly 450,000 people in the U.S. on farms, in processing facilities and through related industries such as distribution and equipment manufacturing. Farmers raise turkeys with care by providing constant access to food and water as well as shelter to protect the flock from extreme weather and predators. Veterinarians help farmers take care of their turkeys. Just like people, turkeys can get sick, so vets oversee treatment to keep flocks healthy.
2. Transport: Specially designed trucks carefully and safely transport turkeys from farms to processing facilities for harvesting into whole birds or a variety of cuts.
3. Processing: Across the U.S., turkey processing facilities harvest turkeys in preparation for consumption. USDA’s Food Safety and Inspection Service (FSIS) ensures that our nation’s turkey supply is wholesome, safe and properly labeled. USDA relies on science to continuously improve safety standards. The turkey industry’s top priority is food safety, and companies follow USDA standards throughout turkey processing and packaging.
4. Cold Storage: Think of this like a large freezer. These locations safely store meat products frozen until the supply chain needs them. Cold storage facilities are critical to food safety and food security. Turkey products, like fruits and vegetables, are highly perishable and temperature sensitive. Products in cold storage can be stored until needed, then used to fill demand around the country or for export markets.Cooking, Cutting and Seasoning: Beyond the facilities that process turkeys into meat, a number of turkey companies specialize in preparing the vast variety of turkey products we enjoy today. This includes activities such as deboning, creating specialty cuts and smoking or cooking to meet many consumer taste preferences. These products may also involve seasoning, sauces and marinating, as well as special packaging to meet market demands for convenient products. Turkey provides many versatile and flavorful menu items for restaurants, custom cuts for retail grocery stores and healthy items for schools and hospitals.
5. Exports: People around the world enjoy U.S. turkey. The U.S. exports approximately 639 million pounds of turkey meat every year. Many export markets enjoy parts of the turkey not often desired by American consumers, such as turkey paws (the feet of the turkey).
6. Service Institutions: We often think of eating at home or grabbing a bite from our favorite restaurant. But don’t forget about other businesses such as hospitals, schools, colleges, retirement homes, military bases and event centers that also prepare and serve turkey. The turkey supply chain is not a straight line, rather it is an intricate web that distributes turkey through numerous channels daily.
7. Restaurants: The U.S. has more than 650,000 food service facilities across the country. This includes all forms of away-from-home eating such as quick-service restaurants, cafes, fine dining, take-out and catering/delivery services.
8. Grocery Stores: Whether shopping online or in store, consumers rely on grocery retailers to provide a selection of healthy and affordable turkey products. Consumers can find turkey in the fresh meat case, the frozen food aisle, the deli counter and in other food products such as soups, snack sticks and frozen entrees.

It takes a vast network of nearly 450,000 men and women to safely and reliably produce, process, package and deliver the delicious turkey that we enjoy throughout the year.

The post Turkey Trek: Journey to Your Table appeared first on Best Food Facts.

What nutrition does soy and soy foods provide?

Dr. Garden-Robinson: “Soy foods are rich in many nutrients, including protein, which makes them important for people interested in focusing on a plant-based diet, especially a vegetarian or vegan diet.  Soy foods also provide fiber, calcium and iron. As with any plant-based foods, soy contains no cholesterol and is low in saturated fat. The fat found in soy includes heart-healthy polyunsaturated and monounsaturated fats, including essential fatty acids.

“Soy provides B vitamins, which are necessary for producing energy from the foods we eat, and soy foods also provide potassium, phosphorus and iron.  Potassium is important to maintain a healthy blood pressure, while phosphorus is needed for cell growth. Iron is crucial for the production of red blood cells and hemoglobin.”

What are the health benefits of eating soy?

Dr. Garden-Robinson: “Soy may help build strong bones because of isoflavones and other components, including calcium, found naturally in soy. Some researchers have reported that consuming soy foods may reduce LDL (“bad”) cholesterol without affecting HDL (“good”) cholesterol. Others have stated that consumption of soy protein and isoflavones may help reduce blood pressure.

“More recently, researchers have noted that soy’s effect on blood cholesterol may be more moderate than what was reported in prior research. Therefore, in 2017, after reviewing the scientific evidence regarding the relationship between soy protein and heart disease, the U.S. Food and Drug Administration proposed revoking the allowable health claim. The health claim states that “consuming 25 grams of soy protein a day may reduce the risk for heart disease.”  As of May 2019, a final decision had not been made.

“Other researchers have reported that soy may help lower the risk of various types of cancer, including prostate, colon and breast cancer. In addition, some research teams have noted the potential for soy products and a favorable effect on kidney function, skin health and mental health. More recently, researchers are focusing on gut health and the influence of soy fiber on the microbiome.  The research continues, so watch for updates and consult with a dietitian and/or medical care provider before making major dietary changes.”

What are some good options for soy foods?

Dr. Garden-Robinson: “Soy foods have used widely for centuries, especially in Asian diets, so there are numerous types of soy foods available throughout a typical supermarket. Soymilk, tofu, edamame (immature “green” soybeans), soynuts and fermented foods such as tempeh are just a few of the wide range of available soy foods. Soy also is used to create “meat-like” products ranging from soy-based “burgers” to crumbles to use in taco filling.”

Is soy milk healthy? Find out here.

Does soy contain estrogen? Is it something to be concerned about?

Dr. Garden-Robinson: “Sometimes information is shared that soyfoods are “feminizing” for men because of estrogen; however, soy foods do not contain the hormone “estrogen.” They contain isoflavones, which are “phytoestrogens” (“phyto” = plant) that are structurally similar to estrogen but function more weakly.  According to epidemiological studies, Asian women, who consume a higher amount of soy foods, have a lower incidence of the bone-weakening disease, osteoporosis.”

Is it okay for women (and men) to eat soy?

Dr. Garden-Robinson: “We might see some alarming information shared on social media about soy from time to time, but the most recent Dietary Guidelines for Americans stated that “a healthy eating pattern can include a variety of soy food products.”  As we know, anyone can share both positive and negative information online very easily. Many researchers have reported that soy foods may have a variety of health benefits. The research continues to build, so the best advice is to look for reputable sources of nutrition and health information. Be sure to follow the advice of your medical care provider.

Is there a link between soy and breast cancer?

Dr. Garden-Robinson: “Some research has shown breast cancer survivors may reduce their risk of reoccurrence with a fairly small amount of soy (e.g. 1/2 cup of soymilk per day). Other research has shown that having soy foods early in life may decrease the risk of breast cancer later in life.”

Are there any potential health concerns of eating soy?

Dr. Garden-Robinson: “Soy foods are among the common allergens, so any foods that contain soy must list “Contains Soy” with the ingredient statement on food labels.  Sometimes, allergies to soy can be fairly mild, with symptoms such as hives, itching, nausea or vomiting. For some people, eating soy may produce life-threatening symptoms. If people suspect they have an allergy to soy, they should visit with their healthcare providers for further testing.”

Is it possible for someone on a plant-based/vegetarian diet to consume too much soy?

Dr. Garden-Robinson: “As with any diet, variety is important. If you focus too much on a particular food, you may miss nutrients that you need in an overall healthy diet.”

Anything else you’d like to add?

Dr. Garden-Robinson: “If you have never tried certain soy foods, consider exploring the options. Soy foods are located throughout grocery stores. For example, you can find soy foods in the frozen food aisle as soy crumbles, soy ice cream and edamame, among others. You can find soy foods in canned form, as soy flour and in snack mixes or soy nuts.”

Soy contains protein, as well as fiber, calcium and iron. Soy has been shown to have health benefits including building strong bones, reducing the risk of certain types of cancer and lowering cholesterol. Soy contains plant estrogens that do not affect humans.

For more information:

Is soy consumption good or bad for the breast?

Soy and health update: Evaluation of the clinical and epidemiologic literature

U.S. Food and Drug Administration Statement

The post Is Soy Good or Bad For You? appeared first on Best Food Facts.

If you’re having an Easter egg hunt, do not hide the eggs on chemically treated lawns, potted plants or in pet areas, such as a dog house. The Egg Safety Center cautions that contaminants from these areas could adhere to the shell of the egg.

Hard-boiled eggs can be left out of the refrigerator for up to two hours, but after that, should be discarded. If an egg has a crack it should be discarded.

Best bet? Prepare one batch of hard-boiled eggs for eating and dye another batch for hiding that can be discarded.

Some more food facts about eggs:

• There’s no difference in the nutrition between white and brown eggs. White eggs are laid by chickens with white feathers and white ear lobes, while brown eggs are laid by red-feathered chickens with red ear lobes. Chickens with red feathers are larger in body size and require more feed which is why brown eggs are more expensive on store shelves.
• Hens typically lay one egg every day. A double yolk occurs when the hen ovulates twice and it ends up in the same egg.
• When hard boiling eggs, very fresh eggs can be hard to peel. For best results, buy eggs about a week before you plan to boil them. The video below shows easy step-by-step directions on how to boil eggs.
• Egg yolks are one of the few foods that naturally contain vitamin D. One large egg contains the protein equal to that of one ounce of lean meat, poultry, fish or seafood.

The post Is it Safe to Eat Easter Eggs? appeared first on Best Food Facts.

What is protein?

Dr. Zello: “Proteins are composed of amino acids. These amino acids are placed in a precise order by a genetic code specific to each protein. This makes each protein unique and related to its function in the body. All animals and plants contain protein; therefore, one source of amino acids comes from our diet.

“There are two kinds of amino acids, those that our body can make from others amino acids (dispensable or non-essential) and those that have to come from the food we eat (indispensable or essential).  Protein is a macronutrient, along with carbohydrates and fat, thus besides its many functions it also provides energy to the body. Furthermore, protein is our source of nitrogen that we also require to make essential nitrogen-containing compounds.”

Protein has many functions in the body:

• Immediate energy (calories)
• Enzymes
• Hormones (e.g. insulin)
• Structural proteins (e.g. muscle, bone, teeth, skin, blood vessels, hair; nails etc.)
• Immunoproteins (e.g. antibodies)
• Transport proteins (e.g. albumin, hemoglobin, lipoproteins).
• Other essential nitrogen-containing compounds made from amino acids are melanin pigments (skin color) thyroid hormones, neurotransmitters (e.g. serotonin, epinephrine), nucleic acids and creatine.

How much protein does a person need in a day?

Dr. Zello: “The amount of protein an adult needs in a day is based on the weight of an individual, as the more you weigh the more protein one will require. For an adult, the requirement is 0.8 grams per kilogram of weight per day. Therefore, someone who weighs 70kg (155lbs) will require 56g of protein per day. It is usually not a problem to consume this much protein as most adults eat on average 80 to 120g of protein per day. If you are a growing infant or child, or a woman who is pregnant or nursing, protein needs increase.”

What are some sources of protein?

Dr. Zello: “All plants and animal products contain protein. Those proteins that provide all the amino acids that we need are called high or good quality proteins. These would include meats, eggs and dairy products. Some proteins have lower quality as they may be missing or have lower amounts of a specific amino acid. For example, legumes are lower in methionine and grains are lower in lysine. This is not usually a problem as we eat more protein then we need in a day.”

Are there different types of protein that help for athletic performance?

Dr. Zello: “Athletes do not require any different types of proteins as when we eat protein, the protein is broken down to amino acids in our digestive tract to amino acids and are then absorbed in our body. These absorbed amino acids are then used to make proteins and as long as you eat balanced meals you will be getting sufficient amounts of amino acids to meet needs including those of an athlete. As proteins are not stored in our body like fat, the protein that we eat in excess of what we need is broken down and the nitrogen excreted from our bodies.”

Is there anything else you would like to add?

Dr. Zello: “One misconception is that athletes are required to supplement their diet with protein as they are not consuming enough through the food they eat. Part of this misunderstanding is that protein requirements for an athlete may range between 1.2 to 1.7 g/kg per day which is greater than the 0.8 g/kg per day for the non-athlete. However, since we eat more protein than we need to begin with and an athlete will need to eat more calories to perform (expend more calories), the requirement for an athlete will still be met. For example, if an athlete weighing 60kg, consumes 15% of daily calories as protein (rest from carbohydrates and fats), and requires 2700 kcal per day for energy needs, they would be at 1.7 g/kg per day, or the high end of an athlete’s protein needs.”

Protein is an important part of our daily diets and essential for our bodies to function. Animal sources of protein include meat, milk and eggs. Plant sources of protein include soy, peanuts, lentils and chick peas. Both plant and animal protein can be part of a healthy diet.

The post What Are Different Types of Protein? appeared first on Best Food Facts.

The report notes that nearly 1 billion people in the world are going hungry and that about 2 billion people are consuming more calories than they need. In light of climate change and a growing world population, the report recommends some people change their diets.

The “planetary health diet” offers five strategies to encourage people to change their eating habits. These include governments giving incentives to eat healthier and intensifying agriculture sustainability. One of the recommendations is for those in North America and Europe to reduce meat and sugar consumption and to eat more fruits, vegetables and nuts.

When considering changes to your diet, Best Food Facts experts advise eating a balanced diet that includes fruits, vegetables, whole grains and high-quality proteins.

“Protein has several functions in the body including serving as structural components of muscle,” said Dr. Ruth MacDonald, chair of the Department of Food Science and Human Nutrition at Iowa State University,  in an article for Best Food Facts. “High-quality protein sources are identified by nutrition scientists as those that contain all the essential amino acids in the amounts needed by humans. The highest quality proteins come from animal sources – eggs, meat and milk.”

Choose a variety of protein sources and consider the additional nutrients a food provides, suggested Dr. Liz Applegate, director of Sports Nutrition at the University of California-Davis.

“For meats like chicken, turkey, beef and pork, you’re getting a high-quality protein with the essential amino acids your body needs, but you also get the good absorbable trace minerals like iron and zinc, which some people don’t get enough of in their diet. Dairy sources are excellent because, along with protein, you get calcium, riboflavin and vitamin D,” she said. “Vegetarian sources of protein like tofu provide some really heart-healthy fats and some cancer-fighting compounds called isoflavones. Eggs top the list as the best source of protein because they have the profile of amino acids that exactly match our needs.”

While it is possible to meet nutrition needs without eating animal protein, it does require paying close attention to food labels and making sure you get all necessary nutrients, said Dr. Dennis Savaiano, professor in the Department of Nutrition Science at Purdue University.

When choosing foods that are sustainable for the planet, consider how the food is grown. Dr. Jude Capper is a Best Food Facts expert and independent livestock consultant who studies sustainability. She notes that livestock farmers have become more efficient and use fewer natural resources to raise animals.

“As the population grows and competes with agriculture for land, energy and water resources, the need to improve efficiency and productivity becomes ever more crucial. This can only be achieved by continuing specialization and intensification,” she said. For instance, chickens have been bred to reach market rate in a shorter amount of time. That means the chickens use fewer resources to grow.

Our experts have also shared tips for reducing food waste, which can benefit the environment.

The foods you choose can have an impact on the environment. Consider a number of factors that affect sustainability of food production and keep nutritional needs in mind.

The post Can Your Diet Affect the Planet? appeared first on Best Food Facts.

“If they are roasted, they can have a crisp texture like nuts or peanuts. Most describe the flavour as ‘mushroom-y’ or ‘earthy,’ though they definitely taste more savoury than sweet,” she said.

Insects are an up-and-coming trend in the food world. Some chefs consider them a superfood. Crickets and mealworms are the most popular species to make it to the plate. Often, they are ground into a flour that can be made into various products.

“In North America, the most popular way to eat insects is in energy bars, coated in chocolate or baked in cookies. More recently they are appearing in pasta sauce and hot dogs,” Jaelin said.

Although insects are unfamiliar for many of us, that’s not the case in many cultures. “In many parts of the world including Asia, Central and South America, Australia and Africa, insects have been eaten for centuries as a food source. Although not as commonly eaten in North America, insects are becoming increasingly popular,” Jaelin said.

Insect dishes and snacks are becoming more accepted in many diets. An Australian restaurant is offering a “Bugstaburger” that features dehydrated ant mayo and roasted mealworms for Halloween. Bug snacks were available at the Texas State Fair this year.

The appeal of insects for many is that offer a sustainable option for a protein source.

“Eating insects is becoming more accepted because they are often farmed in a more environmentally sustainable way, using less water and resources than traditional livestock farming. The more consumers learn about the value of choosing more sustainable products, the more popular consuming insects will become,” Jaelin said.

This video takes a look at a cricket farm in Canada. “The Food and Agriculture Organization of the United Nations has also cited the value of eating insects as not only a source of food to diversify diets, but to help improve food security around the globe,” Jaelin noted.

We asked about the nutrients and health benefits of eating insects. “Insects have a similar protein content to that of soybeans, having a good amount of essential amino acids for human consumption,” she said.

Most of us are a little squeamish about eating bugs, so Jaelin offers some advice to get started.

“The easiest way to try insects is to have them covered in a more robust flavor, such as insects dipped in chocolate or honey mustard crickets, as the extra seasonings will make them more palatable. If the concept of eating insects still feels too strange, try not to think about what you are actually tasting and think of it as a food you normally like eating with similar taste and texture,” she said.

Once you get past any reservations and add insects to your diet, keep an eye out for possible allergic reactions.

“With trying any new food, watch out for hives, swelling of the lips, tongue or throat or shortness of breath which may indicate an anaphylaxis allergic reaction, which is the most severe possible side effect of insect protein,” Jaelin said.

Insects are an alternative source of protein that is growing more accepted and holds the potential to be a sustainable food source.

Originally published Jan. 17, 2017.

The post The Art of Eating Insects appeared first on Best Food Facts.

Here are some quick facts about the amazing egg:

• One egg has varying amounts of 13 essential vitamins and minerals plus six grams of high-quality protein.
• One large egg provides 12.6 percent of the Daily Reference Value for protein –  the protein from one egg is equal to that of one ounce of lean meat, poultry, fish or seafood.
• High-quality protein, like that found in eggs, can benefit people in many ways. Protein can help form muscle tissue, repair muscles after exercise, help minimize muscle tissue loss as we age, preserve lean muscle tissue and increase fat loss during weight loss.
• Egg yolks contain choline, lutein and zeaxanthin. Choline intake during pregnancy may play a vital role in infant memory function development and may improve memory capacity as we age. Lutein and zeaxanthin have been shown to reduce risks of cataracts and age-related macular degeneration.
• Egg yolks are one of the few foods that naturally contain vitamin D.
• Eggs are a good source of vitamin B12 and riboflavin.

Hungry for more “egg-citing” information on eggs? Check out some of our other posts from the experts!

• Anatomy of an Egg
• What’s the difference between organic, cage-free and free-range eggs?
• Why are free-range and cage-free eggs so expensive?
• Are eggs as bad as cigarettes?

Originally posted October 10, 2014.

_{Sources: American Egg Board, Egg Nutrition Center}

_{The image “Eggs in Basket” by United Soybean Board is licensed under CC BY 2.0.}

The post Let’s Get Cracking: Celebrate World Egg Day appeared first on Best Food Facts.

Confused about soyfoods? We’re here to help you decide how to incorporate various types of soyfoods into your diet.

Why add soy to your diet?

Soy is a complete protein, and soyfoods are rich in vitamins and minerals including folate, potassium and even fiber in some cases. In the past 15 years, soyfoods have attracted the attention of research scientists around the world for health properties beyond basic nutrition as well. Soy is a versatile bean — it’s found in foods like milk and sauce, and can be added to foods like breads, cereals and meat products, and is also used as a meat substitute in vegetarian products such as soy burgers and soy hot dogs.

Four soyfoods items you can incorporate into your diet include the following:

Miso – This rich, salty condiment characterizes the essence of Japanese cooking. It’s a smooth paste made from soybeans, a barley or grain malt, salt and a mold culture. It is then aged in cedar vats for one to three years. Miso adds great flavor to soups, sauces, dressings, marinades and pates.

Edamame – These large soybeans are harvested when the beans are still green and sweet tasting. They can be served as a snack or main vegetable dish after boiling in slightly salted water for 15-20 minutes. They are a good source of both protein and fiber.

Tofu – Tofu is sometimes referred to as soybean curd and is a soft, cheese-like food made by curdling fresh, hot soymilk with a coagulant. Tofu is a bland product that easily absorbs the flavors of other ingredients with which it is cooked. Tofu is rich in both high-quality protein and B vitamins and is low in sodium. Types of tofu include firm – higher in protein, fat and calcium than other forms of tofu; soft – good for recipes that call for blended tofu; and silken – a creamy product that can be used as a replacement for sour cream in many dip recipes.

Tempeh – A traditional Indonesian food, tempeh is a chunky, tender soybean cake. Whole soybeans, sometimes mixed with another grain such as rice or millet, are fermented into a rich cake of soybeans with a smoky or nutty flavor. It’s a great source of protein and because it is fermented is an excellent source of gut-friendly probiotic bacteria. Tempeh can be marinated and grilled and added to soups, casseroles or chili.

This handy infographic explains some common soyfoods and how you can incorporate them into your diet.
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