Don’t Take the Bait ~ Fish is Not a Health Food

Here are four facts you may not know about fish:


1. Fish is high in cholesterol.

Touted as a health food, fish has a reputation for being heart-healthy. People who opt for fish to try to protect their hearts might not realize that fish is often high in cholesterol.

While a 3-ounce T-bone steak contains 70 milligrams of cholesterol, three ounces of shrimp contain 161 milligrams. Numerous studies have shown that dietary cholesterol consumption corresponds with an increased risk for artery blockage.

The good news is that by eliminating foods that contain cholesterol, like fish, and opting for naturally cholesterol-free plant foods, people can reduce both their cholesterol levels and their risk of heart disease. Research has shown that every 1 percent reduction in cholesterol can reduce heart disease risk by 2 percent.


2. Most of the fat in fish is not heart-healthy fat.

While fish does contain omega-3 fats, most of the fat in fish is not heart healthy. Between 15 and 30 percent of the fat in fish is actually saturated fat, which stimulates the liver to produce more cholesterol. High-fat foods are associated with poor heart health outcomes.

Fish is often celebrated for being low in fat, but this is often not the case: 52 percent of the calories in Chinook salmon come from fat. Plant foods, on the other hand, are often naturally low in fat. Only 2 percent of the calories in rice and 4 percent of the calories in beans come from fat. Research has shown that diets low in fat are best for preventing heart disease.

In 1990, Dean Ornish, M.D., demonstrated that a low-fat vegetarian diet is capable of reversing heart disease. He put patients with heart disease on a low-fat, plant-based diet, and in one year, 82 percent showed a measurable reversal of their coronary artery blockages.


3. Supplementing with fish oil may do more harm than good.

In recent years, fish oil has been hailed as a miracle cure for everything from heart disease to dementia. Many people supplement with fish oil to increase their intake of omega-3 fatty acids, which are important for maintaining cellular function. Unfortunately, studies have shown that most of the health claims associated with fish oil may be unfounded.

A comprehensive Journal of the American Medical Association analysis involving 20 studies and more than 68,000 patients showed no link between fish oil and heart health. Similarly, a study published in the New England Journal of Medicine reported that patients who supplemented with fish oil did not reduce their risk of heart disease.

Additionally, recent reports indicate no association between fish oil supplementation and the prevention or improvement of dementia symptoms. Research has even shown that omega-3 supplements may increase diabetes and prostate cancer risk. Fortunately, many plant foods contain alpha-linolenic acid or ALA, which is the only essential omega-3 fatty acid. Excellent sources of ALA include walnuts, soybeans, leafy greens, flaxseed, avocado, and broccoli.

By eating a diet rich in these foods, people can reap all the benefits of omega-3 fatty acids without any of the side effects associated with fish consumption. Research has even shown that women who follow vegan diets have higher levels of omega-3 fatty acids in their blood than those who consume diets rich in fish, meat, and dairy.


4. Fish are full of pollutants.

Because fish and shellfish live in increasingly polluted environments, toxins from the water accumulate in their bodies. Studies have shown that most of the fish throughout the world contain dangerously high levels of mercury.

Exposure to mercury, which is a toxic metal, has serious health consequences, including increased risk for cancer, heart disease, and even death. A recent study revealed a link between mercury exposure and diabetes. Among nearly 3,000 participants, those who consumed the most mercury over an 18-year period had a 65 percent greater risk for developing diabetes.

Fish also contain unsafe levels of polychlorinated biphenyls, which are dangerous chemicals that have been linked to neurological problems and birth defects in babies who have been exposed. A plant-based diet automatically reduces exposure to these toxins.


Source:  Physicians Committee for Responsible Medicine (PCRM)

Beans: The Undervalued Superfood

Beans & Legumes

We've all heard the expression "shop the perimeter of the store." But if you skip the middle, you're missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn't pass up. Like beans, one of the most neglected and under-valued items.

Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.

Though they've been around for centuries, beans are a modern-day superfood. Why? Let's count the ways.

1. They Are Heart-Helpers ~ Beans are "heart healthy" because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40 percent of the sodium by rinsing them in water.

2. They Are Low In Fat ~ Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they're processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.)

3. They Pack Protein ~ The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish can count on beans as an alternative choice.

4. They Balance Blood Sugar ~ With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.

5. They Cut Cancer Risk ~ Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.

6. They Will Move You ~ Filled with fiber, beans can promote regularity by preventing constipation. To maximize your meal, be sure to accompany high-fiber foods with ample fluids, like still or sparkling water. Weighing in at 5 to 8 grams of fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to gluten, a natural protein found in products containing wheat, rye, barley, and sometimes oats. If you do have food allergies, however, check the food label or contact the manufacturer to be sure the product is safe.

7. They'll Satisfy You ~ Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.

8. They're Convenient ~ Canned, frozen or dry, beans are a breeze to purchase, prepare, and store. They even come in flour form.

9. They Are Wallet-Friendly ~ Beans can are the least expensive source of protein, especially when compared to meat.

10. They Are Nutrient-Rich ~ Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. The Dietary Guidelines for Americans refer to many of these important nutrients as "shortfall nutrients," meaning most of us aren't getting enough of them. Beans can help you step up to a more complete plate.

11. They're Versatile ~ They can be incorporated into a main dish (chili), side dish (rice and beans), appetizer (soup) or snack (dip). It's easy to be creative when you have kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils in your pantry. Take advantage of their various shapes, sizes and colors when planning meals. 

Bulk Beans & Legumes

Good Nutrition & Good Health . . . . Sweeter Than Sugar!

A recent report from the Environmental Working Group highlights the top sugar-laden cereals. Honey Smacks dominated the list with 15 grams of sugar per serving. While it’s fashionable these days to attack sugary cereals, sugar is hardly the most dangerous thing in your breakfast bowl. That dubious distinction goes to the milk.

For starters, milk itself is high in sugar. While the top five cereals on EWG’s list all had between 14 and 15 grams of sugar per serving, milk was nearly as high with 12 grams of sugar in a cup of skim milk. One cup of chocolate milk has almost 24 grams of sugar.

What is considerably more worrisome is the fact that milk is linked with cancer ~ particularly prostate cancer. In international comparisons and in several prospective studies, men consuming the most milk had a substantially higher risk of prostate cancer, apparently due to milk’s effects on male hormones.

However gals . . . . don't think you're off the hook either.  When I was diagnosed with ovarian cancer in my late 20s, I was floored.  I was a happy, healthy, on-the-go vegetarian, but I was still consuming dairy.  After a few go-rounds with this terrifying disease, and no doctors who were willing to remove my ovaries due to my age, the cancer eventually spread. Though it took me a while to make the connection, I eventually gave up dairy for good (and every other processed food that contained animal products) and went completely plant-based.  Since there was not a history of ovarian or cervical cancer in my family (that I was able to uncover), it was assumed by the physicians who treated me back then that it was perhaps something I was exposed to as a child (toxic chemicals), and / or it was connected to diet.

Here's the skinny . . . . you don’t need milk! Studies show that milk does not actually help build strong bones, and the protein in milk can easily be obtained from other sources. One cup of oatmeal has 5.5 grams of protein ~ as well as 4 grams of fiber. Quinoa also makes an excellent breakfast, and one cup of quinoa contains has 8 grams of protein and 5 grams of fiber. Making a few servings of quinoa or a pot of oatmeal, and then sticking them in the refrigerator, makes them as easy as cold cereal on a frenzied morning. And you can sweeten them both with fruit and a little bit of agave if you’re so inclined.  

That's just a couple of breakfast ideas.  There are dozens of ways to get the purest forms of protein and calcium and minerals and everything else you need by consuming a healthy plant-based diet for breakfast, lunch, dinner and snacks!

So, go ahead and ditch the milk . . . . we’ll all be better off in the long run.

*Portions of this article excerpted from PCRM