Wellness at MGH
  • Home
  • Meet Our Experts
  • Nutrition
    • Eat Well Blog
    • Recipes
    • Choose Well, Eat Well
  • Fitness
  • Mind Body
  • Results
  • Contact

Spilling the Beans on Beans

4/1/2019

0 Comments

 
Picture
Beans are packed with nutrients, yet often neglected. They are a plant-based protein containing soluble fiber, which can help lower cholesterol and improve blood sugar control.
 
Research has shown fiber-rich diets may reduce the risk of heart disease, diabetes, high blood pressure, and cancer – and beans are a great way to boost your intake.
 
Add them by:
 
  • Using black or pinto beans as the protein for tacos or burritos
    • Top with guacamole and vegetables
 
  • Adding cannellini (white) beans to pasta
    • Use one 15-ounce can per pound of pasta
 
  • Tossing roasted chickpeas in salads (see instructions below)
    • Drain and dry a can of chickpeas (about 2 cups)
    • Add a glug of olive oil and sprinkle of salt
    • Roast at 400° for 30 minutes (or until dry and crispy)
    • Toss with spices
​
References:
Dietary fiber: essential for a healthy diet. Mayo Clinic; 2015. Accessed October 2018.
Garden-Robinson J and K McNeal. All about beans nutrition, health henefits, preparation, and use in menus. North Dakota State University Food and Nutrition; 2013. Accessed October 2018.
Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. JAND. 2015; 115 (11): 1861- 1870. 


0 Comments

The Scoop on Protein Supplements

8/27/2018

 
Picture

With various protein supplements on the market, choosing one can be confusing – so let’s break down some common types.

 
  • Milk Protein (Whey and Casein) – whey quickly delivers protein to muscle while casein provides a longer-lasting supply (both types can be useful)
  • Soy Protein – a vegan-friendly source of all essential amino acids for muscle growth
  • Pea Protein – 100% plant-based protein made from split-peas that does not contain soy, gluten, or lactose, so it can be a good option for people with food intolerances

Do You Need One?

Supplements are not essential for muscle growth or weight loss.

Chicken, fish, eggs, yogurt, tofu, soy milk, beans, and nuts provide ample protein plus vitamins and minerals that supplements may lack, making whole foods equally effective – if not more so.

If you include a protein source with most meals and snacks you probably do not need a supplement.

Be aware supplements may contain added sugars and artificial ingredients and are not approved by the FDA before sale. 
​

REFERENCES
Caspero, A.,
Protein and the Athlete — How Much Do You Need? Academy of Nutrition and Dietetics, 2017. Accessed July 2018.
Giles-Smith, K.,
Milk Proteins: Packing a Powerful Nutritional Punch. Today’s Dietitian, 2013. 15(3): 26.
Roy, B.,
Milk: The New Sports Drink? A Review.  Journal of the International Society of Sports Nutrition, 2008. 5:15.
Ruscigno, M.,
Pea Protein. Today’s Dietitian, 2016. 18(12): 32.
Wein, D. and M. Miraglia, Whey Protein Vs Casein Protein and Optimal Recovery. National Strength and Conditioning Association Performance Training Journal. Accessed July 2018.


    Picture

    TOPICS

    All
    Cooking
    Diets
    Eat More Plants
    Hydration
    Probiotics
    Protein
    Supplements
    Vegetables

    Archives

    December 2022
    November 2022
    October 2022
    August 2022
    July 2022
    June 2022
    May 2022
    March 2022
    February 2022
    December 2021
    November 2021
    October 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    December 2018
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • Meet Our Experts
  • Nutrition
    • Eat Well Blog
    • Recipes
    • Choose Well, Eat Well
  • Fitness
  • Mind Body
  • Results
  • Contact