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.

Transparency

This isn’t so much a “food trend” in terms of edibility, but it is a growing theme across the food industry. Consumers are becoming more interested and invested in making better decisions when it comes to their food sources. Especially when looking at the “story” behind a food source, which draws greater attention to things such as, Fair Trade certification, responsible production, organic, all-natural, and animal care standards and labeling.

With no set structure or way to build and increase transparency, organizations, like the Center for Food Integrity, specifically work in this space to help improve industry transparency and trust with consumers.

Synthetic Meat

The race is on the create the best synthetic meat-option out there! While no real product has been released yet, taste tests are happening. There is skepticism surrounding the idea, while supporters point to very promising benefits. Synthetic meat technology may eventually cost less than traditional meat and reduce environmental impact. A Best Food Facts poll shows most people are not ready to try it.

Fermented Foods

Everybody loves a good pickle, but there are so many other fermented food options. Better still, studies show that they’re good for your gut-health. Sauerkraut, kimchi, and many other pickled vegetables are gaining popularity and recipes for fermented food are proving well liked. Miso soup is made from fermented soybeans and kombucha drink is fermented tea made from SCOBY (symbiotic culture of bacteria and yeast).  DYI recipes are popping up for people with home gardens wanting to preserve their bounty.

Plant-Based Anything

With increasing consumer awareness and growing emphasis on sustainable food sources, vegan and vegetarian options are quickly becoming popular. Restaurants have picked up on the change in preferences and are adapting their menus. Even plant-based drinks are becoming very popular creating a debate between bovine milk and plant-based milk. People will definitely start to see an increase in plant-alternative for meat options such as burgers, sushi-tuna substitutes and the like.

Middle Eastern Cuisine

More Middle Eastern dishes will make an appearance at restaurants. With the growing love of foods such as hummus, pita and falafel it makes sense to begin exploring more Middle Eastern options. It’s a new and exciting cultural take on food that uses common ingredients, such as pomegranate, eggplant, cucumber, parsley, mint, tomato jam and dried fruits, in a different way. Be on the lookout for spices like harissa, sa’atar and sumac on dishes with shakshuka, lamb and grilled halloumi.

Floral Flavors

It sounds a little weird, but floral foods and flavors are being streamlined. The use of flowers and petals brings a fresh smell and sweet taste in salads, drinks and desserts. Orchids, lavender, roses and elderflower are the most prevalent flowers being used and what makes them so popular is they’re very easy to grow on your own and use in your own dishes. Just check out this list of recipes for ideas! If you’re still not sure about this trend, here’s a list of vegetables that are technically considered flowers.

2018 promises to offer intriguing flavors and innovative ideas in the world of food.

The post Food Trends for 2018 appeared first on Best Food Facts.

The drinks are produced from plants and the most popular are coconut water, birch water, aloe water, or maple waters, Hammond-Krueger said.

“Depending on the plant type, the water can be extracted or processed in many different ways. There is not a standard definition for plant waters and depending on how the product is labelled, it may or may not be regulated by FDA on nutrients and required labeling,” she said.

What are the health value to plant-based waters? Should I be drinking them?

Hammond-Krueger: “The health benefits of plant-based waters vary, and based on research literature, is very limited. Depending on the type of water and the additives, the nutrients and calories can vary. If you look at a few of the more popular waters, they might have small amounts of calcium, sodium, magnesium and potassium. However, based on the USDA Nutrient Database, the average amount of these nutrients in the waters are not considered a “good source” – meaning they do not provide 10 to 19 percent of the daily value for these nutrients.

While most plant-based waters are not harmful, one factor to consider is if the additional calories or nutrients are needed.

“If a person eats a balanced diet, they should not have a need for plant-based waters. Choosing water as the first form of hydration is the best option,” she said.

Are plant-based waters better than plain water?

Diekman: “Overall the answer is no, but if you enjoy the flavor of the plant-based waters and that allows you to drink the amount of fluid you need to be well-hydrated, then they are better choices for you.”

Why are these types of waters so popular?

Hammond-Krueger: “The popularity of plant-based waters has been increasing in the last few years. While many of the waters have been used in cultural regions, much of the popularity stems from sports and performance industry. These waters have been compared to electrolyte replacing sports drinks. However, many of the waters do not provide adequate electrolyte replacement. In fact, most people who participate in moderate or intense activity greater than 60 minutes do not need to replace electrolytes and water is efficient. Those individuals who are active greater than 60 minutes or in heat greater than 90 degrees may need electrolyte replacement.”

What do they taste like? Examples include coconut, aloe vera, cactus, maple, watermelon and artichoke.

Diekman: “I have not tried any except for coconut water and it has a nice, somewhat sweet taste. Given that the waters come from plants the taste likely reflects the food/plant so if you don’t like the taste of maple, you likely won’t like the water. They are similar in texture to water, since the goal is to offer an option to plain water, but the plant flavor can make palatability better – if you enjoy the plant food itself.”

Do you have any that you recommend more than others?

Hammond-Krueger: “Being informed and reading the nutrition facts label is important when determining whether or not a person should choose the water alternative. Look for water which does not claim any health benefit.”

According to the New York Daily News, here’s the down-low on some of the most popular plant-based waters:

• Coconut water – rich in potassium, popular to drink before exercising because of its ability to hydrate and replenish electrolytes.
  • According to Alive, coconut water is a slightly sweet beverage that is found on the inside of young coconuts. It is portrayed as a good sports drink for athletes based on its electrolyte count, potassium, magnesium and more.
• Aloe vera water – rich in vitamin B and helps with digestion and skin .
  • Known for its anti-inflammatory properties, this tart drink is said to be good to drink while you are participating in any outdoor activities. Early research states that it might be good for digestion and promotion of healthy cholesterol levels.
• Cactus water – high in vitamin C, electrolytes and minerals and helps with inflammation.
  • With a slight berry flavor, cactus water has antioxidants including betalains (which are good for preventing some hangover symptoms). It is also believed to promote skin health and help with under-eye puffiness.
• Artichoke water – rich in vitamins C and K, magnesium, potassium and folate, good for the liver.
  • Containing antioxidants and phytonutrients, artichoke water is a good source of fiber. It has also been known to have benefits on the liver based on its detoxifying potential.
• Maple water – has more than 46 bioactive nutrients including amino acids, antioxidants and electrolytes and can be good for diabetics.
  • How is maple water made? By boiling to sap from maple trees and collecting the water than comes off of it. It is a low-calorie drink that is high in antioxidants.
• Watermelon water – has a lot of vitamins A and C, good for those who are looking to help with skin and muscle recovery for athletes
  • Watermelon water is full of potassium, fiber and antioxidants, which could be linked to increased hydration (since watermelon is mostly water anyway). Possibly good for blood health, watermelon water is full of lycopene.
• Birch water – is a source of electrolytes, antioxidants and saponins and has been used as a diuretic.
  • Said to be “the next coconut water,” birch water is full of electrolytes, xylitol and antioxidants. It has a hint of sweet and has been drank for centuries around Europe and China. It has also been portrayed as a good diuretic.

It is good to drink plenty of water, regardless of the source. If you’re looking to enhance plain water, plant-based waters might be a good option for you.

The post Plant Waters Offer Cool Alternative appeared first on Best Food Facts.

While traditional cow’s milk still dominates the market, research shows U.S. non-dairy milk sales are growing while cow’s milk sales have declined. One need only look at the refrigerator case at a grocery store to see that retailers are increasingly stocking more plant-based dairy alternatives.

Consumers shopping for healthy alternatives have a lot of questions. How do you get milk from a nut, bean or seed? Is almond milk healthy? Is soy milk dairy? What is the nutrient profile of plant-based dairy alternatives compared to cow’s milk? Are the plant-based alternatives really milk?

We posed these questions to a panel of nutrition experts: Dr. Ann Macrina, Penn State University, Dr. Dennis Savaiano, Purdue University, and Dr. Connie Weaver, Purdue University.

What we learned

Plant-based milks are made by grinding a bean or nut, then adding water, flavors, vitamins and minerals. The nutrients and amount of sugar in plant-based milk varies considerably based on how it was produced and what has been added. Cow’s milk contains protein, calcium, riboflavin and potassium. The nutrients are consistent in all products, but the amount of fat varies from no fat, low-fat and full-fat.  Calcium-fortified soy milk is the closest to cow’s milk, but it is lower in other nutrients than cow’s milk. Some plant-based milks are very low in protein, which can be a matter of concern for children and elderly. Plant-based milks are becoming more popular because some people prefer the taste and the variety of flavors. It is also preferred by people who are allergic or intolerant to milk. The experts urge milk drinkers to read the labels and make the choice based on nutrition, price and preferences.

From the experts

Read the in-depth interview to discover more about plant-based milk, nutrients and trends in the dairy aisle.

Why have sales of cow’s milk been declining?

Dr. Macrina: There are several reasons. Back in the day when most people were home for dinner in the evening, it was part of our routine for kids, and even adults, to drink milk. People today are on the go and often aren’t home for dinner. And, for a long time, milk wasn’t as portable as other beverages. Portable milk packaging has come a long way but I don’t think many people are fully aware of it.

Dr. Weaver: Also, some people avoid cow’s milk because of expected lactose intolerance or protein allergies, or dislike of the taste without making the effort to find products or strategies to incorporate them into their diet.

Dr. Savaiano: Over the last 30 years or so soft drink consumption has increased significantly and for some people, soft drinks have replaced milk as the drink of choice. This is concerning. If you look at the nutrient intake profile of Americans over the last 30 years, we are far away from recommendations. We don’t eat enough fruits or vegetables. We probably do get enough calcium. We’re on the edge of getting the right amount of riboflavin. The sodium/potassium ratios of what we eat are not great – less sodium and more potassium would be good.

Low-fat dairy can be a key component in an ideal diet. Soft drinks tend to contribute calories instead of nutrients and most Americans get more than enough calories.

Dr. Macrina: Some people think milk costs too much. If you can buy a two-liter bottle of soda for a $1.50, some will choose it over milk. People sometimes don’t think about the nutritional issue when they’re making purchasing decisions. If you ask a kid if they want milk or soda, which one do you think they’re going to choose? Also, kids used to drink a lot of milk at school, but schools have switched to very low-fat or no-fat milk which simply doesn’t taste that good to kids.

Market research shows plant-based milk substitutes are gaining popularity. Why?

Dr. Savaiano: It’s a very small part of the market, but yes, sales of plant-based beverages are increasing. It reflects that some people feel vegetable-based products are healthier. Some consumers also question modern milk production practices which also has had a negative impact on milk consumption. Depending on their composition, some of these plant-based drinks fall into the category of sweetened beverages. Some do, some don’t. It just depends on how much sugar is added.

Dr. Macrina: It’s interesting to note that while fluid milk consumption has decreased, overall dairy consumption has increased. People today are eating a lot of cheese and yogurt. But, some people perceive plant products as healthier than those from animals. Whether or not they actually are, some people believe they are allergic or intolerant to milk. A lot of the plant-based milks are flavored while there aren’t a lot of flavored cow’s milk products, other than chocolate, in many retail outlets. The plant-based products also tend to be sweeter, which is attractive to some.

How are plant-based milks made?

Dr. Macrina: Generally speaking, they grind a bean or nut then add water. The amount of water determines the consistency. Flavors, vitamins, minerals, etc. are added.

Dr. Savaiano: I’m not a food technologist, but if you look at the label you can see the ingredients. They contain components extracted from almonds, rice, soy, etc. The taste depends on what they’re flavored with and how they’re formulated.

Dr. Weaver: Soy milk, for example, is extracted from soybeans and if calcium fortified, a calcium salt is added. Similar for other plants.

What is the nutritional profile of regular milk vs almond milk and the other plant-based alternatives?

Dr. Savaiano: This is an important question because it can vary a lot. Consumers need to look at the label. Milk has lots of positive nutrients – protein, calcium, riboflavin, potassium. Milk’s nutrient profile isn’t perfect, but it’s a very nutritious food and, of course, it comes in no-fat, low-fat and full-fat varieties. The plant-based drinks can have a positive nutrient profile, too. It depends on the manufacturer.

Dr. Weaver: None of the plant-based options match cow’s milk entirely. Calcium-fortified soy milk is the closest to cow’s milk but still lower in potassium and some other nutrients. Some plant-based beverages are very low in protein as well (like almond milk) which can be a problem for kids and the elderly.

Dr. Macrina: The most variable component of cow’s milk is fat. The rest of it is relatively consistent – the protein and mineral content is going to be about the same regardless of the fat level in the milk you buy. Plant-based milks are quite variable. Some have as much fat as cow’s milk. Some have a higher sugar content. The big difference is protein. The quality of plant protein generally is not as high as animal protein. Cow’s milk has more of the building block proteins that humans need in their diet.

What’s your advice to consumers on milk replacements?

Dr. Macrina: Plant-based milks are quite variable in what they contain while cow’s milk is pretty standard. We know where cow’s milk comes from. Plant-based milks are manufactured and can have a variety of additives. I urge consumers to read the label to determine what’s best for them.

Dr. Savaiano: Yes, consumers should read the label very carefully. Plant-based drinks certainly can be a healthy choice depending on how they’re formulated.

Dr. Weaver: The plant-based beverages all cost a good deal more than cow’s milk. So, one needs to determine how much they want to pay for the nutrients and determine which nutrients you need to get from other foods. A main nutrient expected from milk is calcium. Only soy milk has been tested for calcium bioavailability (by my lab) which was determined to be as good as from cow’s milk. But none of the other plant beverages have been tested and they should be.

MilkPEP (Milk Processor Education Program) has created an interactive site comparing plant-based milk and cow’s milk  on factors such as calories and nutrients.

Some members of Congress have asked FDA to step in and determine whether plant-based drink products should be allowed to be called “milk.” Find out in the second part of this series Debate in the Dairy Aisle: Are Plant-Based Drinks “Milk”?

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