What is a plant-based diet?

A plant-based diet is one that is focused on vegetables, fruit, whole grains (that are minimally processed such as quinoa, oats, brown rice), and legumes, along with nuts, seeds, and leafy greens. When you adopt a plant-based diet, you not only eat more plant foods but you avoid meat, dairy, poultry, eggs, and fish. The benefits of a plant-based diet range from helping you lower your markers for heart disease to losing weight. Plant-based diets are scientifically proven to help you lower your risk of heart disease, including stroke, obesity, type 2 diabetes, and several types of cancer, as well as Alzheimer’s and dementia.

There is no right way to start a plant-based diet. Some people cut out dairy first, then meat, and continue from there, while others go meatless on Mondays, or a single day of the week and expand by adding days until they are mostly or fully plant-based. If you want to start a plant-based diet, you can try it for a set amount of time, such as three weeks, and see how you feel and what works for you. Plant-based diets range from vegan to vegetarian, flexitarian, pescatarian, and everything in between. The more plant-based you go, the more health benefits you will experience. Here’s what you can expect when you switch to a plant-based diet:

Timeline of the physical benefits of going plant-based

1 Hour Results: Diabetes symptoms will be easier to manage

Every time you eat, your gut secretes hormones that not only make you feel full but also increase insulin, to signal to your body that it needs to get ready to properly handle the calories coming in, and use these as fuel or store them as fat. When you switch to a plant-based diet, it helps keep your blood sugar in check, due to all the fiber in vegetables, fruit, legumes, and whole grains, which helps your body burn fuel steadily rather than cause insulin to spike, which leads to storing calories as fat.

Switching to a plant-based diet can help the body to make healthy amounts of insulin, for most people. If you have type 2 diabetes, within a few days of starting a whole-food, plant-based diet, “you may be able to significantly reduce your insulin dose or medication,” says Hana Kahleova, M.D., Ph.D., director of clinical research for the Physicians Committee for Responsible Medicine (PCRM). Of course, only do this under a doctor’s supervision and talk to your doctor before you try to treat your symptoms with diet.

For people with prediabetes, who may have no diabetes symptoms, switching to a whole food plant-based diet may help reverse the markers such as insulin resistance and metabolic syndrome. Diabetes symptoms are slow to show up, but millions of people with prediabetes may not know they have it.

2-3 Days Results: Go to the bathroom more regularly

One side effect of the Standard American Diet is a lack of fiber, which may explain why so many people report struggling with constipation and other gut ailments. Fiber is essential for digestive wellness, among other things, and because only plants contain fiber, you’ll notice that your bowel movements become more regular after eating a whole plant-based diet. “By adding fruits, veggies, and whole grains, you’re altering the bacteria in your gut, giving them the food they love, which will decrease constipation and keep you regular,” says Jennifer Mimkha, M.P.H., R.D., plant-based dietitian and owner of Prana Nutrition in Tampa, Fla.

1-Week Results: Your cholesterol and blood pressure will stabilize

If you’ve seen The Game Changers documentary, you know that after just one week of eating only plants, a group of firefighters celebrated a drop in their cholesterol. Why? “Plant foods have zero cholesterol and generally have a much lower saturated fat content, except for palm and coconut oils, which should be avoided if your goal is to lower cholesterol,” says Joel Kahn, M.D., founder of the Kahn Center for Cardiac Longevity in Bingham Farms, Mich., and author of The Plant-Based Solution.

Total immersion into a whole-food plant diet can result in a rapid drop in your total cholesterol as much as 100 mg/dl, which Kahn calls a massive shift. As a result, you may be able to stop taking a statin or avoid starting a cholesterol medication in the first place. Don’t try this without your doctor’s approval. And The Beet encourages you to see your practitioner before you make any changes to your diet or medications.

10 Day Results: Your blood pressure may drop

Just ten days of eating a plant-based diet consisting of fruits, vegetables, whole grains, and legumes can reduce blood pressure by 10 mmHg or more and allow medications to be reduced, Kahn says. Some people might even be able to cut their meds within a few days, or weeks, under doctor supervision. If, however, you take more time gradually ramping up to 100 percent plant-based approach, changes will take longer. The one caveat? “If you eat a diet of processed ‘junk’ food, even if it’s vegan, your blood pressure may not respond at all,” he says. Add in regular exercises such as walking, swimming or biking, and you’ll see your results kick in even faster.

2 Week Results: You’ll get slimmer, especially if you avoid sugar

In studies published by the Physicians Committee for Responsible Medicine (PCRM), average weight loss after switching to a whole-food, plant-based diet is about a pound a week. Some people may lose more, like two or three pounds a week, if they also stay off simple carbs like white bread, pasta, and rice, along with sweets. “Plant-based does not mean eating Twizzlers and sugary drinks, but focusing on whole foods and high-fiber foods. If you stick to the veggies and nutrition-dense meals, you can jump-start your weight loss and ramp up metabolism, by increasing the “afterburn” of meals by keeping blood sugar stable.

Along with eating a diet of fruits, vegetables, whole grains, and legumes, make sure you’re avoiding added sugar, vegetable oil, and salt. “They cause you to have cravings and systematically overeat,” says Chef AJ, Los Angeles-based vegan chef  who lost 100 pounds on a plant-based diet, and is the best-selling author of The Secrets to Ultimate Weight Loss. Chef AJ recommends eating foods lower in calorie density, or calories per pound of food, to lose weight. Fill up on foods with less than 600 calories per pound, which includes non-starchy veggies, fruit, unrefined complex carbohydrates, potatoes, whole grains, and legumes.

3 Week Results: Chest pain will diminish and your taste buds will change

Serious heart disease brings on angina, or chest pain or discomfort in your chest area. (If you ever feel this, run to call your doctor, since it could be signs of worsening heart disease, a blockage, or even a heart attack.) Some patients have alleviated chest pain by switching to an oil-free healthy plant-based diet, according to doctors who say patients have dramatically reversed symptoms of heart disease in as little as three weeks, just by eating only healthy plant-based foods. You can experience rapid, profound changes, with this kind of dietary 180 reversal, including angina symptoms dropping by as much as 90 percent, Kahn says.   

Plant foods probably won’t taste as good at first, especially if you have a cheese habit. But by week three you won’t miss your favorite Jarlsburg or brie. When you consider that most foods in the American diet are laden with sugar, salt, and fat, those often make your tastebuds water, just by inhaling the scent of a Cinnabon at a food court. As a result, foods without these ingredients aren’t that appealing –at first. Just give it a couple of weeks and “your tastebuds will adjust to the delicious flavors of whole natural foods,” Chef AJ says. You will begin to crave roasted vegetables, clean protein sources like chickpeas and beans, enjoy your plant-based diet, and may even get grossed out by the look of steak or meat. Bonus? The longer you eat only whole plant foods, the more you’ll like them.

3-4 Week Results: Feel more energized

Adopting a whole-food, plant-based diet may mean that you no longer have to rely on coffee or other caffeinated drinks to get you through a hectic day, largely because of the nutrient density of the foods you’re eating. “When you stop fueling yourself with quick-burning, simple carbohydrates, and fat-laden animal products and start nourishing yourself with plants, your body will have the nutrients to fuel you properly, giving you lasting energy,” Mimkha says.

1 Month Results: Clearer skin and better heart health

By one month, all systems in your body will be feeling different, less inflamed, and less achy. Less inflammation can help everything from boosting clear skin health to lowering markers for heart disease.

For one thing, eating red meat and egg yolks or foods high in saturated fat and cholesterol can lead to a spike in unhealthy gut molecules and these get mixed with oxygen in the blood to create Trimethylamine N -oxide, or TMAO. Research now shows a strong connection between your TMAO levels and hardening of the arteries, and ultimately how likely you are to get heart disease.

“TMAO promotes clogged arteries, organ scarring, and blood clotting and predicts a worrisome outcome in many disease states,” says Dr. Kahn, who’s drawn more TMAO levels in patients than any other doctor in the United States. Yet when you stop eating red meat and egg yolks (research is still teasing out whether eliminating other animal products will have the same effect), abnormal TMAO levels can return to normal in just four weeks. Ask your doctor to check your TMAO with a simple blood test, since this is a predictor of atherosclerosis specifically, and cardiovascular disease in general.

Clearer skin is another byproduct of going plant-based

One of the most significant changes among people who adopt a plant-only diet experience is a clearer complexion. “When you eliminate animal products, especially dairy, you’re reducing your intake of pro-inflammatory foods, which tend to cause acne,” Mimkha says. Cut out the inflammation in the body, and your skin and pores can stay cleaner, unclogged, and allow naturally cell turnover without looking dull or red, she explains.

Within 6 weeks (or sooner): Your sex life will improve

The documentary The Game Changers showed what happened to three male college athletes who ate different meals and then underwent a nocturnal-sex-function test. One a plant-based burrito, one ate a meat burrito and one at a chicken burrito and then all three were measured for sexual function as they slept. The next day they were shocked to see the results of the study, which monitored the size, duration, and frequency of their erections during sleep.

The athlete who ate the plant-based dinner had the highest performance in terms of sexual function (stronger, longer and more frequent erections) compared to his counterparts who had eaten meat. Compared to heart disease patients, these results are much more immediate, explains Dr. Caldwell Esselstyn, because of their relatively healthy circulation to start with.

How long does it take most people to see sexual performance improve? Anywhere from three to six weeks, Esselstyn explained. Often, when a patient diligently follows a plant-based diet and then stays on it for up to six weeks, Dr. Esselstyn told The Beet, they see a dramatic improvement in their circulation and their ED is reversed, even without the benefit of a pill.

The reason, he says, is that the same circulatory system that impacts your arteries and heart disease can also improve the smaller vascularity below the waist. So if lack of performance in the bedroom is an issue, going plant-based can clear it up, since according to Esselstyn, the healthier you are overall, the healthier your sex life will be.

Within 1 year:  Better blood circulation

Circulation is the term for how well your blood moves through your blood vessels and delivers oxygen and nutrients to the body. Clogged arteries or hardened, narrowed blood vessel walls have major consequences, in the form of heart attacks and strokes. Yet if you’re strict about eating a whole-food, plant-based diet, the effects will stop clogging and hardening in their tracks and improve circulation overall. Just by switching to a whole-food plant-based diet, it’s possible to stop and even reverse symptoms of heart disease.

The longer you stay plant-based, the more your blood vessels can recover. What was once narrowing and constricting healthy blood flow begins to open up, even partly, so year after year, your heart disease symptoms can actually be reversed. After five years, your body acts younger than the day you gave up meat. So if you are hooked on seeing the results of a plant-based diet, keep it up, since eating a whole-food plant-based diet continues to have improvements for five years and more, Kahn says.

Bottom Line: You can see results quickly when you switch to a plant-based diet

Here’s what to expect when you switch to a plant-based diet. After just a few days, the health benefits of eating a whole-food, plant-based diet become clear. Your heart health improves, your skin clears up and the more you stay away from simple carbs and sugar, you can experience healthy weight loss. Keep it up to reduce your long-term risk of heart disease.

If you’re looking for more reasons to incorporate a healthy, plant-based diet into your day-to-day life, check out The Beet’s Health & Nutrition articles. For one week of recipes and tips to get started, Check out the free Beginner’s Guide to a Plant-Based Diet.

The post Here’s What Happens to Your Body When Switching to a Plant-Based Diet appeared first on The Beet.

If you’re following a plant-based diet, that’s a start, and the good news is that you can push your diet and lifestyle habits even further to get that immune system in better shape. Yet can you really strengthen your immune system? “That’s somewhat of a misleading term, as people with autoimmune disease are struggling with an immune system that’s attacking their body, and they don’t want to make it stronger,” says Brooke Goldner, M.D., plant-based autoimmune disease specialist and telemedicine doctor. “Yet you can optimize your immune system to stimulate cellular repair, eliminate inflammatory processes and attack viruses.” By giving your immune system the right tools, it can help keep you healthy and make you more resistant to illness.

Now is a great time to start to optimize your immune system

And it’s never too late to start. “You might be blaming COVID-19 as a reason not to change your diet, but before that, it was work or family stress or a holiday,” Goldner says. “In other words, it’s never a convenient time to get healthier, but it’s always the right moment right now.”

So instead of lapsing into Netflix binges or indulging in too many “quarantinis,” both of which will send your health spiraling downward, commit to that immune system by following these 11 strategies from leading plant-based physicians and experts:

Immune Building Tip 1. Make fiber king

Fiber, found only in plants, is the foundation of a 100 percent whole-food, plant-only diet, but if you’re not there yet, getting your fill of fiber is especially crucial now. “Although there aren’t studies yet regarding fiber and COVID-19, a high-fiber diet has been shown in several studies to protect against respiratory viruses,” says Will Bulsiewicz, M.D., board-certified gastroenterologist in Charleston, S.C., gut health expert and author of the upcoming Fiber Fueled. Prebiotic fiber feeds the gut microbes, which get stronger and multiply, turning that fiber into short-chain fatty acids (SCFA). As studies have shown, those SCFAs activate the immune system to fight infection. Just increase your fiber intake slowly so that your gut microbiome can adapt to it.

Immune Building Tip 2. Increase your water intake

You’ve heard that you should drink 64 ounces (or eight eight-ounce glasses) of water a day? Now add 32 ounces to that. No joke – you really should be drinking 96 ounces a day. “Your cells and immune system will work better as a result,” Goldner says. And remember that anything with caffeine will count against your water intake.

Immune Building Tip 3. Add vitamin C-rich foods to your daily menu

Vitamin C helps improve the function of infection-fighting cells and may improve inflammation, says Arti Thangudu, M.D., physician and founder of Complete Medicine in San Antonio, Texas. Yet skip the supplements, especially high doses which can put you at risk of vitamin C toxicity and side effects like abdominal pain and kidney stones. Instead, get vitamin C from whole fruits and vegetables like citrus, strawberries, bell peppers, broccoli, sweet potatoes and tomatoes.

Immune Building Tip 4. Sip a daily smoothie

Drinking 96 ounces of water will seem like an overwhelming task, which is where smoothies come into play. The bonus? “You’ll be loading your body with anti-inflammatory foods at the same time you’re getting your water content up,” Goldner says. Her basic recipe? 75 percent greens and 25 percent fruit (to make it taste better). Then add a handful of flax or chia and water to the same level of the greens (about 30 to 40 ounces) and sip on it all morning. (Sign up for TheBeet’s Daily Smoothie of the Day recipe here: https://thebeet.com/sign-up-for-your-smoothie-of-the-day-each-has-immune-boosting-properties/)

Immune Building Tip 5. Get your share of vitamin D

Vitamin D has been shown to optimize the immune system functioning. What’s more, “deficiency of this vitamin may impact your ability to recover from this virus,” says Gemma Newman, M.D., plant-powered family medicine physician in the United Kingdom. You can get some vitamin D from foods like sun-soaked mushrooms and fortified plant milks and cereals, but sunshine is the best source, which is why Newman recommends getting 15 minutes of exposure daily. You might even need to supplement during winter if you live in a northern climate, popping about 2000 IU per day (unless otherwise directed by your physician).

Immune Building Tip 6.  Focus on omega 3 fatty acids

Flax and chia are fantastic plant-based sources, even more so than walnuts and hemp, which also contain omega 6. That’s problematic only because most people eat too many omega 6s and not enough omega 3s. “When people come to me with compromised immune systems, I shut off the valve for omega 6s,” Goldner says. She kicks meat, dairy, oils, hemp and nuts out of the diet and asks them to eat half cup of flax and/or chia and gradually increase. “The immune system kicks in hard core and eliminates inflammation.” Her patients also report that they don’t get colds or flu as the result, but if they do, they recover quickly.

Immune Building Tip 7. Keep alcohol in check

Contrary to popular belief, alcohol has no health benefits, Goldner says. Worse? “Alcohol is inflammatory and suppresses immunity,” she adds. While you need to weigh the decision to drink carefully, if you’re an otherwise healthy individual, a few alcoholic beverages a week probably won’t hurt you – as long as you don’t let that drinking get out of control. If you’re sick, though, abstain completely.

Immune Building Tip 8. Eat your ‘shrooms

Mushrooms are a good source of vitamin D, which is important for supporting immune function, says William W. Li, M.D., an internationally renowned physician, scientist and author of the New York Times bestseller Eat to Beat Disease. They also contain a dietary fiber called beta-glucan, which boosts immunity, in part, by feeding healthy gut bacteria that influence immune response. A study in Australia gave healthy people white button mushrooms to eat for a  week, about one and one-third cups a  day, and compared to people who ate a regular diet, those who ate the mushrooms had a  55 percent increase in protective antibodies in their saliva, which lasted two weeks after they stopped eating mushrooms. An insider tip? “Beta-glucan is found at higher levels in mushrooms stems than caps so eat both caps and stems,” he says.

Immune Building Tip 9. Load up on zinc-rich foods

Zinc has been shown to reduce viral replication within cells, and although this isn’t specific to COVID-19, it makes sense to ensure that your zinc levels are optimized. Newman says. Zinc-rich foods include chickpeas, lentils, sesame seeds, tahini, pumpkin and squash seeds, pine nuts, cashews, and almonds. Also, to help zinc get to the cells that need it, add onions, berries, green tea, and matcha to your diet.

Immune Building Tip 10. Cut the crap

Exclude all processed, sugary and high-sodium foods from your diet. “They not only increase inflammation but also contribute to mood swings and weaker mental health,” says Lamiaa Bounahmidi, founder of WeTheTrillions, a company changing how women approach chronic diseases by offering plant-based foods as medicine and leveraging technology to do so.

Immune Building Tip 11. Log your Z’s

When you’re sleep deprived – or stressed, for that matter – you’re more susceptible to getting infections, Goldner says. While concerns about the virus are affecting Americans’ sleep habits – 50 to 70 million Americans are chronically sleep-deprived, according to a National Health Institutes Study – there’s never been a more critical time to get the slumber you need. Shoot for at least seven hours a night and then work on doing stress-relieving activities, whether that’s meditating, taking a bath or coloring.

The post Stay Healthy Now: 11 Tips to Boost Your Immune System During COVID-19 appeared first on The Beet.

First: Should you eat after a workout or not?

By eating a post-workout snack, especially of plant-based protein, you can aid the muscles by speeding up recovery time. “The goal is to replenish nutrients used during the training session and deliver nutrients that serve as building blocks to heal the wear and tear exercise puts on the muscles,” says Cynthia Sass, M.P.H., R.D., C.S.S.D., plant-based sports and performance nutritionist. Yet whether you need a recovery snack right after a session depends on your main goal and how hard you’re crushing it.

Start with the intensity and duration of your workout. The longer or more intense that workout was, the more important a recovery snack becomes. “If your workout lasts an hour or more, involves strength training, or is strenuous, intense sessions, [like HIIT}, eating a meal that checks certain boxes from a nutrition standpoint is ideal,” Sass says, whereas if you’re just going for a gentle or non-heart thumping walk, refueling probably isn’t necessary.

Your fitness goals matter. “If you are trying to build muscle, eating soon after an intense workout is important so that you don’t break down too much muscle,” and you rebuild that muscle fiber faster, says Natasha Arkley, personal trainer, and plant-based nutrition adviser in Reading, England. However, if you’re trying to burn fat and lose weight, you might want to put eating on hold to allow the afterburn to dig deeper into your energy stores. “Not eating directly after a workout allows your body to keep burning fat stores for longer, especially after something like a high-intensity interval workout,” she explains.

One more variable? When your next major meal will be. If you’ll be eating breakfast, lunch, or dinner within an hour of finishing a long or strenuous workout, that can be considered your recovery calories. “You don’t need to eat right away and then eat again within an hour,” Sass says.

Post-workout recovery snack: Choose plant-based protein, carbs, and healthy fat

Fueling your body after a workout means replacing energy stores and helping muscles rebuild the micro-tears they sustain from any kind of resistance or strenuous cardio training. You know to look for a combination of protein, carbohydrates, and fat. But how much of each? Sass recommends 15 to 30 grams of protein, or more if your workout involves strength training and your goal is to build muscle. A plant-based source of the amino acid leucine helps trigger muscle protein synthesis, Sass explains. Leucine is found in pea protein, soy, pumpkin seeds, lentils, and navy beans.

Leucine is a branch-chain amino acid (BCAA), which is vital for building and repairing muscles, and some researchers say leucine may be the most important of all, according to WebMD. In a study done on competitive cyclists, taking leucine after a workout made them ride faster on their training ride the following day, and feel less overall fatigue.

Protein is important for recovery, but it’s not the only nutrient your body needs. “Eating an adequate amount of carbs along with protein helps ensure that the protein is used for the maintenance and healing of protein tissues in the body, rather than being burned for fuel,” Sass says.

Mix that plant-based protein with healthy carbs, anti-inflammatory herbs and more

You should also include some antioxidant-rich, nutrient-dense vegetables, and whole-food carbs, which is something plant-based fitness enthusiasts often forgo. “Some plant-based athletes I’ve worked with focus only on protein and may drink just a plain protein powder mixed with water, which lacks carbs, veggies, and healthy fats,” Sass notes. There are plenty of sources of protein on a vegan diet.

The Best post-workout snacks for fast recovery and refueling:

• A smoothie made with pea protein powder, greens, banana, berries, oat milk, almond butter, and ginger
• A grain bowl made with lentils, greens and other veggies, quinoa and vegan pesto
• A stir fry made with tofu (soy or pumpkin seed-based), colorful veggies, brown rice, and nuts in a ginger sauce
• Trailmix of nuts and seeds like almonds, walnuts, pumpkin seeds, and dried fruit like raisins and apricots, full of antioxidants, healthy fats, and vitamins

Eat your recovery snack within an hour of working out, Arkley says. Just don’t look at a recovery meal as a reward for a tough workout, which will undo all that great work you just accomplished, Sass says. Instead, view it as a way to maximize the benefits of your workout so that you can keep improving and hit it again harder tomorrow.

The post The Best Way to Feel Up After a Workout Is Plant Based Food & Drink, Experts Say appeared first on The Beet.

Colorectal cancer deaths now account for nine percent of cancer deaths, after lung cancer (23 percent), and account for more cancer fatalities than pancreatic (eight percent), breast (seven percent), prostate (five percent), and cancer of the liver or bile duct (five percent). All other cancer deaths accounted for less than five percent, according to the latest stats from the CDC. 

According to a Yale Medicine article, doctors there recently reported treating younger patients every year, one as young as 18,  but others in their 20s, 30s, and 40s, who don’t recognize the signs. “The American Cancer Society reported on the largest analysis of the trend so far in the Journal of the National Cancer Institute. They found people born in 1990, who would be 31 now, have double the risk of colon cancer and quadruple the risk of rectal cancer compared to people born around 1950.”

“We are seeing a clear uptick in colorectal cancer in younger generations,” says Haddon Pantel, MD, a Yale Medicine colorectal surgeon, even as the overall numbers are dropping, the incidence in younger people is rising.

So what’s driving the spike in cases of colon cancer among people under the age of 50? Numerous factors are to blame, but diet appears to be the number one driver of risk. “Poor diet is the biggest risk factor,” says Rajiv Sharma, M.D., gastroenterologist with GastroMD in Tampa, Fla., and author of Pursuit of Gut Happiness, who’s seen a rise in younger patients with colon cancer. His youngest was a 24-year-old with no history of colon cancer. “People are eating too many inflammatory foods and not enough plant-based nutrients.” 

Foods That Raise Colon Cancer Risk

Even with a direct relative who had colon cancer, which does elevate your risk, you’re not helpless in preventing colon cancer. “Individuals do have some control,” says Lisa Ravindra, M.D., primary care physician with Rush University Medical Center in Chicago. “Two of the biggest ways to lower your risk, even if you’re at higher risk, are maintaining a healthy diet and getting regular exercise.” 

Sharma recounts his medical training in India, where he got to observe colonoscopies among the largely vegetarian population, who ate little or no processed foods. “They had hardly any colon polyps,” he says. Polyps, while generally benign, are small clumps of cells that grow and attach to the lining of the colon and which can be a precursor to colon cancer. Whether they appear is largely influenced by diet. “These polyps are a disease of Western foods.” 

By “Western foods” he means the standard American diet, namely one that’s high in animal products and thus loaded with saturated fat, cholesterol, and sodium. These are foods that are considered pro-inflammatory because they drive up inflammation in the body, and “all diseases start with inflammation,” Sharma says.  

Foods Linked to Colon Cancer Risk

So what are some of the foods linked with colon cancer that it’s smart to eliminate? Here are four.

1. Red and Processed Meats

Start with red and processed meats. “Although the data are not entirely consistent, long-term frequent consumption of red meat (like beef, pork, or lamb) or processed meats (like sausages, bacon, ham, beef jerky, corned beef, bologna, pepperoni, and other smoked, salted, fermented or cured meats) appears to be associated with an increased risk of colorectal cancer,” Ravindra says, noting that the World Health Organization has labeled processed meat carcinogenic and red meat as probably carcinogenic. The report places these foods in the same risk category for cancer as asbestos, cigarettes, and alcohol. 

2. Added Sugar and Sodas

Sugary foods and beverages may even play a role. A recent study in the British Medical Journal found that sipping two or more sugary drinks a day in adulthood and adolescence was associated with a higher risk of early-onset CRC among women. While this was a small study, “there is no nutritional benefit to sugary foods and drinks so they’re best avoided,” Ravindra says. 

3. Excess Alcohol Consumption

And then there’s alcohol, which receives mixed messages in the media. But when it comes to the risk of cancer, colon included, the message is clear: “Zero is best,” Sharma says, echoing the American Cancer Society’s stance that it’s best not to drink alcohol. And there’s science to support it. Take, for instance, a study in the Annals of Oncology that found strong evidence for an association between drinking just over one drink a day and colorectal cancer risk. 

Of course, zero alcohol is something most people aren’t going to follow, which is why these experts make some allowances. Ravindra says that if you are drinking you should limit yourself to no more than two drinks a day if you’re a man, and one if you’re a woman, but Sharma has a different take. “Limit yourself to one or two a year,” he says. 

4. Smoking Tobacco

And while this isn’t a food, smoking should be avoided, no matter your risk. It’s been associated with increased incidence and mortality from colon cancer, Ravindra says. 

Fiber and Colon Cancer Risk

When it comes to preventing colon cancer, a plant-based diet is the healthiest approach, because of the fiber content in plants. “Fiber is critical for colon cancer prevention,” Sharma says. In fact, a study from Cancer Causes & Control found that men who ate 35 grams or more of fiber a day had a 40 percent lower risk for colorectal cancer than those who ate 13 grams a day. 

Fiber is beneficial in cancer prevention because of how it affects gut health. For starters, the soluble type of fiber is broken down by your intestinal flora into short-chain fatty acids like butyrate and propionate. “They change the way your gut lining’s DNA expresses itself, which leads to better gut health,” Sharma says. A healthier gut helps decrease inflammation and mutations of DNA, which translates into fewer polyps and less cancer.

Insoluble fiber serves as roughage, helping push out waste as it moves through your intestines. Insoluble fiber actually binds with toxins, bulks up your stool, and helps you poop, explains Sharma.  “When you poop, you expel toxins and unnecessary waste and get your colon ready for another load of food,” Sharma says. Ideally, you should be expelling these toxins at least once a day. 

Most vegetables, fruits, whole grains, legumes, nuts, and seeds –– the basis for a plant food diet –– can benefit your body and lower your risk of colon cancer, Sharma says. But the stand-outs are nuts, vegetables with deep green, red or orange colors like carrots, cabbage, Brussels sprouts, spinach, broccoli, and bell peppers; fruits like berries, pomegranates, and acai; ginger; garlic; and spices, especially turmeric, which can help decrease the formation of polyps. Sharma also recommends gut-friendly fermented foods like kimchi and sauerkraut.   

How to Lower Your Risk of Colon Cancer

You can do everything right (diet, exercise) and still have the unlucky diagnosis of cancer. The most important step in prevention is screening, which can detect precancerous polyps and remove them. Getting a colonoscopy is important, but so is a regular checkup where doctors can assess your risk. “When caught in earlier states, colorectal cancer is most treatable,” Ravindra says. In fact, 60 percent of colorectal cancer deaths could be prevented with screening, according to Fight Colorectal Cancer.  

Until recently, guidelines called for screening to begin at age 50. Yet new recommendations from the U.S. Preventive Services Task Force call for screening in most individuals to begin at age 45 and repeat every 10 years if nothing is found at your screening. And you should know the signs such as bloody stool or bleeding when you go to the bathroom, constipation, or any dramatic changes that are unexplained in your usual bathroom habits.

While the gold standard in screening remains the colonoscopy, which is a procedure that sends a tiny camera and light through your rectum to look inside your colon to spot early signs of colorectal cancer, there are also other early tests coming on the market. Sharma recommends that everybody get this as their first screening, even if they’re vegan.

There’s also an at-home test you can do instead called Cologuard. “It analyzes your stool sample for blood or DNA fragments that could be from cancer,” Ravindra says, noting that Cologuard detects 92 percent of colon cancers overall but is recommended only for people who are at average risk. If it’s negative, you can wait three years before repeating. If, however, it comes back positive, you’ll be asked to undergo a colonoscopy for further evaluation. 

Talk with your doctor about what’s best for you, but until then, don’t wait to change your diet. Load your plate with plants to keep that colon as clean as possible. 

For more expert advice, visit The Beet’s Health & Nutrition Articles. 

You may think iron is synonymous with meat, and while animal protein certainly has it, that doesn’t mean you can’t get enough iron if you eat a mainly plant-based diet. In fact, you can, if you know the right foods to choose and how to pair them. The daily recommendation from the National Institutes of Health (NIH) for iron intake is 18 milligrams (mg), but not all iron sources are created equal. Here’s what plant-based eaters need to know about iron and which iron-rich foods are best to help reap the benefits.

1. White Mushrooms

1 cup cooked = 3 mg iron (17% daily value (DV))\There are many reasons to eat mushrooms on the regular, but their meaty texture (try a Portobello cap as a meat replacement for a burger!) and ample protein are two of the highlights. Add them to your stir-fry, tacos, or even instead of meat in a faux Bolognese sauce.

2. Lentils

1/2 cup = 3 mg iron (17% DV)You don’t need to eat a huge serving of lentils to get a hearty dose of iron. Just a half-cup provides close to 20% of the iron you need in a day. Just like mushrooms, lentils have a meaty texture that works well in burgers, tacos, or grain bowls.

3. Potatoes

1 medium potato = 2 mg iron (11% DV)The poor potato has gotten such a bad rap. Fear of this carb-rich spud is unwarranted because it’s actually an affordable and delicious source of iron and potassium. So go ahead and have that hash, baked potato, or potato soup and leave the skin on for some added fiber.

4. Cashews

1 ounce = 2 mg iron (11% DV)Most nuts contain iron, but cashews are a standout because they have less fat than some of the other nuts. One ounce of cashews (about 16 to 18 nuts) has 160 calories, 5 grams of protein, and 13 grams of fat. Add a handful of cashews to smoothies, soups, or sauces for some extra creaminess.

5. Tofu

½ cup = 3 mg (15% DV)Not only does tofu have plenty of protein and calcium, but it’s also a good source of iron. It’s very versatile and takes on the flavor of any sauce or marinade, making it a great meat substitute.Keep in mind that you can easily get the iron you need from a plant-based diet.

The post How to Eat to Help Lower Risk of Colon Cancer, According to Experts appeared first on The Beet.

Is Miso Healthy?

Miso is widely used in Japanese cuisine to add a deep umami taste to dishes, but the benefits go far beyond taste. It’s also about improving the nutritional content of your meals;  miso is a double win because it’s fermented and soy-based, both recommended by nutritionists.

“I encourage people to eat more fermented foods and soy foods in their diet, even daily,” says, Sharon Palmer, RDN, a plant-based dietitian in Los Angeles and author of the cookbook California Vegan.

The Health Benefits of Miso

1. Miso is Anti-Inflammatory

Soybeans contain anti-inflammatory compounds called isoflavonoids and phenolic acids, powerful antioxidants that neutralize free radicals that cause inflammation and cellular aging. Your gut breaks these isoflavones down into agents that help fight inflammation, which helps prevent chronic conditions and diseases, including heart disease.

2. Miso and Heart Health

One study from the journal Nutrients notes that soy’s main heart benefit comes from its ability to lower LDL (or so-called “bad”) cholesterol. Another from Internal Medicine found that eating miso soup as a regular diet staple can lower heart rate in individuals aged 50 to 81 without affecting blood pressure, perhaps a surprise given that miso contains salt.

3. Miso and Gut Health

Fermented foods like miso boost beneficial bacteria in the gut microbiome, which can aid in immune health, Palmer says. A study done at Stanford School of Medicine found that eating fermented foods for 10 weeks improved the diversity of bacteria in the gut, which shifts the microbiome to be healthier and improves immune response. If you are looking for a natural source of probiotics, add miso soup to your diet.

4. Miso is High in Vitamins and Nutrients

Miso contains valuable minerals and nutrients, including B vitamins, folic acid, calcium, iron, magnesium, selenium, phosphorus, choline, copper, manganese, and vitamins E and K.

And, because it’s made from soybeans, miso is also a rich source of plant-based protein with over 3 grams per ounce.

5. Miso and Cancer Prevention

In a 2013 study done on mice at Hiroshima University, researchers showed that a steady diet of miso soup can protect against radiation poisoning which has applications to how this food can possibly slow or halt cancer cell growth. In the same study, not only did miso help halt the growth of stomach, liver, and colon cancers, it also worked to keep blood pressure low in these individuals.

How Many Calories Are in Miso?

People often wonder how many calories miso contains. Here is the nutritional profile of 1 tablespoon or 15 grams of miso:

• 30 calories
• 2 grams of protein
• .9 grams of fat
• 3.5 grams of carbohydrate
• .63 milligrams of iron
• .49 milligrams of zinc
• 5 micrograms of folate
• 1.37 grams of salt

What Are the Different Types of Miso?

Miso comes in three basic types: White, yellow, and red.

• White miso: White miso, also called Shiro miso, is the mildest and sweeter in flavor and is often used in sauces and glazes for a subtle flavor.
• Red miso: Red miso, also called brown miso is fermented the longest and is the most pungent. It has a saltier flavor and is best for soups.
• Yellow miso: Yellow miso is somewhere in the middle between white and red in flavor and is often used in broths as well as to make miso butter.

Which miso you choose will depend on how much flavor you want to impart upon your miso soup or whatever dish you’re making.

Palmer recommends using miso in recipes that call for a sauce or broth such as soups, stews, stir-fries, casseroles, and vegetable and grain dishes. Just a spoonful will work, she adds.

What Does Miso Taste Like?

Miso is a fermented paste made out of soybeans, a grain, salt, and a mold called koji, and it imparts a delicious flavor to your recipes, which has an unexpected benefit.

Miso adds what’s called an umami flavor to your meals, says Palmer. Umami has been called the “fifth” flavor, namely one that’s savory in nature, something that she says is often lacking from plant-based foods.

By adding miso to your plant-based creations, you’ll boost their flavor, making them more satisfying and enjoyable, which means you may then eat more plants. And the more plant-based you eat, the better, given that plant-based diets can reduce your risk of obesity, heart disease, type 2 diabetes, cancer, and hypertension.

Recipe: Miso Soup With Fresh Vegetables

Bottom Line: Miso Fights Inflammation, Improves Gut Health

Add miso to your diet on a regular basis for its ability to improve gut health, fight inflammation, protect heart health and even halt cancer cells. And because miso is fermented, you’ll get an array of nutrients and probiotics, which will boost healthy bacteria in your gut microbiome.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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For many individuals trying to lose weight,  carbs is a four-letter word, to be avoided and derided, yet nothing could be further from the truth. “Many people don’t know enough to differentiate between a whole food carbohydrate with its fiber, water, and nutrients intact and refined carbohydrates that are completely devoid of these essential nutrients,” says Chef AJ, Los Angeles-based vegan chef, best-selling author of The Secrets to Ultimate Weight Loss and Unprocessed, and host of Chef AJ Live on YouTube. “There’s a big difference in the way the body reacts to eating an apple versus apple pie or a baked potato versus potato chips.”  

There are good carbs and bad carbs, and knowing the difference between them can have a huge impact on your health, not to mention your weight. Here’s the skinny on how to choose the healthiest carbs. 

What Are Refined Carbs and Are they Bad For You?

Fortunately, you don’t need a degree in nutrition to understand the differences between good and bad carbs, as there are two main categories: Processed and unprocessed. While processed will harm your health and hamper weight loss efforts, unprocessed carbs will boost your health and even aid in weight loss or weight management.

Processed carbs, which are also called refined simple carbohydrates, include foods like white bread, white rice, and pasta, candy, snacks, cookies, and cake, and there’s nothing nutritious about them, even if they are vegan. “They don’t come with fiber or phytonutrients and unless they’ve been fortified, they’re stripped from their naturally occurring vitamins and minerals,” Dandrea-Russert says. They’re called “empty calories” because they provide calories but have little to no other beneficial nutrients.

Because processed carbs exist in their simplest form, your body digests them quickly, which can lead to a cascade of negative events. “They can cause a rapid increase in blood sugar followed by a release in insulin, which stores excess carbohydrates as body fat if it’s not used for energy right away,” Dandrea-Russert says. 

Worse? Without any fiber in these foods, those carbohydrates will enter the bloodstream quickly and won’t activate hormones that spike hunger. As a result, your brain won’t get the signal that you’re full so you want more. This cycle can lead to weight gain, inflammation, fatigue, mood swings, and chronic illness.  

How to Keep Blood Sugar Levels Low and Eat Carbs

Unprocessed carbs, on the other hand, are whole foods like whole grains, legumes, fruits, and vegetables (especially starchy ones like sweet potatoes, purple potatoes, red potatoes, and yams) that are complex in nature, meaning that they take longer to digest. “That results in stable blood sugar and energy levels,” Dandrea-Russert says. 

Whole Foods Contain Fiber Which Helps Control Blood Sugar Levels

When you choose carbs with high fiber content it helps keep blood sugar low and provides fuel for healthy bacteria in your gut. Recommended intake is 14 grams of fiber per 1,000 calories. That’s about 30 to 40 grams per day, Dandrea-Russert says, but of course, this is only a minimum recommendation, and many plant-only eaters nosh well above this. 

A whopping 95 percent of Americans don’t consume enough fruits and vegetables a day, most eating less than 15 grams a day. One way to get more fiber? Include at least three plant-based colors with every meal, she adds. For instance, instead of your avocado toast consisting of only avocado and toast, add leafy greens, purple onion, and red radish. 

Instead of Looking for Low-Calorie Carbs, Choose High Fiber Ones

Other components you’ll get from whole carbohydrate-rich foods include phytonutrients that help prevent inflammation and diseases that stem from inflammation and vitamins and minerals that support everything from bone and brain health to immunity and hormone synthesis. 

Compare, for instance, a slice of white bread that has about 70 calories versus a piece of whole-grain bread, which has about the same calories, Dandrea-Russert says. While the white bread doesn’t contain many minerals, vitamins, phytonutrients, or fiber, the whole-grain bread has four times the amount of potassium and magnesium, three times the zinc, and typically three to five grams of fiber per slice.

How to Shop for the Healthiest Carbs. First Head to the Produce Aisle

Want help shopping for the healthiest carbs? Follow these three simple strategies: 

1. Eat whole foods: The more whole the food, the better. As soon as food starts moving away from its original form, it becomes more processed. That includes things like olive oil, coconut oil, and peanut butter, which Chef AJ says are not whole foods. 
2. Spend most of your time shopping the periphery of the store: This is where you’ll find the healthiest foods, including those whole, healthy carbs, Dandrea-Russert says. Processed foods live in the aisles so limit how much you shop them.
3. Remember this simple mantra: “A good carb comes from a plant while a bad carb is manufactured in a plant,” Chef AJ says, adding that the healthiest carbs don’t require packaging or labels. 

Bottom Line: “If you eat a low-fat diet with only whole foods in their whole food form, there’s no way you can be anything but lean and healthy,” Chef AJ says. 

The post Here’s How to Choose Healthy Carbs and Lose Weight, According to Experts appeared first on The Beet.

Although nutritional yeast frequently guests stars in vegan fare, you don’t have to be vegan to eat it. In fact, no matter what your diet, everybody can benefit by shaking a little more of it into their meals.

What is Nutritional Yeast?

Nutritional yeast is a flaky, yellow-colored yeast that typically grows on cane or beet molasses, says Willow Jarosh, M.S., R.D., owner of Willow Jarosh Culinary Nutrition in New York City. Because it’s a deactivated yeast, it’s not alive when you use it in your kitchen. And while it has similar properties as brewer’s yeast, the two are different. If that hasn’t sold you on trying it yet, maybe the nutritional benefits will.

The Health Benefits of Nutritional Yeast

Just two tablespoons of it contain all eight of the B vitamins you need and well over 100 percent of the recommended daily value of five of them, including thiamin, riboflavin, niacin, vitamin B6, and vitamin B12, says Sharon Palmer, M.S.F.S., R.D.N., a plant-powered dietitian in Los Angeles who offers free resources at sharonpalmer.com. And on that B12 note, you’ll get more than a day’s worth of vitamin B12 in those same two tablespoons. B12, which occurs naturally in animal products, is key for vegetarians and vegans, Palmer says. It’s important for regulating blood and nerve cell health and preventing a specific type of anemia, and a lack of B vitamins overall can lead to depression.

Nutritional yeast also contains eight grams of protein and four grams of fiber, namely a type of soluble fiber called beta-glucan which is the main fiber in oats, too. “Beta-glucan helps lower total and LDL cholesterol levels and can lower your risk for heart disease,” says Julie Upton, M.S., R.D., San Francisco-based dietitian and co-founder of Appetite for Health and AFH Consulting.

If you’re looking for amino acids, you’ll get all nine in the powder, says Angela Wortley, R.D.N., dietitian and certified intuitive eating counselor in Ann Arbor, Mich., adding that its chromium may be beneficial for blood sugar control. And don’t forget the zinc; two tablespoons contain 20 percent of your daily value of zinc, Palmer adds.

Just note, though: Nutritional yeast may not be for everybody. “People with health conditions like migraines and inflammatory bowel disease may find that nutritional yeast worsens symptoms, though smaller amounts may be tolerated,” Wortley says. And of course, if you’re sensitive or allergic to yeast products, you should avoid nutritional yeast.

How to Use Nutritional Yeast

Nutritional yeast lovers are fans of this crazy-sounding food for several reasons, starting with flavor. “Nutritional yeast gives a cheesy and nutty flavor to foods,” Wortley says.

In fact, because of its cheese-like flavor, nutritional yeast can be beneficial not only for vegans who are eschewing dairy but even people who can’t tolerate dairy, Jarosh says. It also adds an umami flavor, which has an added benefit. “If you need to reduce your salt intake, nutritional yeast can help you reduce salt without limiting flavor,” she adds. And it’s an easy way to add flavor to vegetables, especially if you don’t like the taste of plain vegetables.

If you want to experiment with the food, Jarosh recommends using it in or on anything that Parmesan cheese might be found in. Start simple and use it as a seasoning for something like scrambled tofu, sautéed greens, or popcorn. And let’s not forget the famous kale chips, which almost always have this yellow powder on them.

Once you’ve gotten the hang of shaking it on foods like pasta, potatoes, and vegetables, you can also use it in sauces, dressing, soups and vegan cheeses, Wortley says. And either by itself or with other seasonings and ingredients like breadcrumbs, it can be a fabulous breading for tofu.

When shopping for nutritional yeast, look for a brand that’s fortified in vitamin B12 (not all are). Then check for it in the bulk section, which is the most cost-effective way to buy it, Wortley says. Can’t find it locally? You can also order it online.

Nutritional yeast might not make national headlines anytime soon, but that’s no reason not to give this flavor-filled, nutritionally dense food a shake. Chances are, it will soon become your favorite kitchen helper.

Make Vegan Parmesan With Nutritional Yeast

Turn nutritional yeast into a Parmesan-like topping with this recipe from Wortley:

Add a quarter cup of nutritional yeast, one cup of walnuts, another cup of nuts like raw cashews or Brazil nuts, and a pinch or two of salt to a food processor. As an option, add a teaspoon of garlic or onion powder. Process until it’s a grainy texture like Parmesan. Just don’t overprocess it or it could turn into a nut butter consistency. Store in an airtight container in the fridge for three to four weeks.

Bottom Line: Nutritional yeast is a delicious, cheesy way to add more vitamins, protein, fiber, and all nine amino acids into your diet.

For more expert tips, visit The Beet’s Health & Nutrition articles. 

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What is Zinc?

Zinc is a nutrient that people need to stay healthy, according to the National Institutes of Health, which explains: Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for the proper senses of taste and smell.

Does Zinc Boost Immunity?

Zinc is a mineral with numerous roles in your body. Not only do a multitude of enzymes need it to function, but it also assists in hormonal activities, such as protein and DNA synthesis, wound healing, bone structure, and immune function, says Julianne Penner, M.S., R.D., dietitian at cardiopulmonary rehabilitation at Loma Linda University Medical Center in Loma Linda, Calif.

With COVID-19 not in the rearview mirror yet, zinc’s role in immune functioning has received particular attention recently –– and for good reason. “When your body doesn’t get enough zinc, the immune system is compromised and doesn’t work as well,” says Emily Ho, Ph.D., director of the Linus Pauling Institute at Oregon State University in Corvallis. In some cases, that may cause it to overreact by creating inflammation, or it may not work as well to fight off infections. The upshot? “When you don’t have enough zinc, your ability to get sick from infections will increase.”

Zinc Deficiency Symptoms

Unfortunately, there isn’t an effective test for zinc deficiency. What can decrease your zinc: If you have copper pipes in your house zinc competes with copper for absorption, so a trace amount of copper in your body will negate the body’s uptake of zinc.

Taking calcium supplements can deplete zinc as can exercise, drinking alcohol, and viral infections. If you have diarrhea that can also deplete your zinc, and the majority of tests that exist for measuring zinc are not accurate, Penner says. You can be watchful for symptoms of zinc deficiency, which show up in small clues, like white specks on your fingernails, unusual hair loss, recurrent infections, diarrhea, or any skin changes, but outside of that, you’re often left to guess.

How Much Zinc Should I Take?

Current dietary guidelines recommend that women aged 19 and up get 8 milligrams (mg) of zinc per day (that increases to 11 mg if you’re pregnant, or 12 mg if you’re lactating). Men should get 11 mg of zinc per day. Although many animal foods contain zinc, it is possible to get enough zinc you need on a plant-based diet, Penner says.

Plant-Based Zinc Sources

• Firm tofu: 4 mg per cup

• Hemp seeds: 3 mg per cup

• Lentils: 3 mg per cup

• Oatmeal: 2 mg per cup

• Pumpkin seeds: 2 mg per 1 ounce

• Quinoa: 2 mg per cup

• Shiitake mushrooms –2 mg per cooked cup

• Black beans: 2 mg per cup

• Green peas: 2 mg per cup cooked

• Cashews: 2 mg per 1-ounce

• Spinach: 1mg per cooked ounce

• Lima Beans: 1 mg per ounce

• Chia Seeds: 1 mg per ounce

• Pecans: 1 mg per ounce

• Avocados: 1 mg per ounce

• Flax Seeds: 1 mg per ounce

• Asparagus: 1 mg per ounce

 (Source: MyFoodData)

Yet increasing evidence suggests that individuals who are at higher risk for infections or those over 60 may need even more zinc than doctors once thought. “Dietary survey data suggests that among this population, close to 40 percent may not be eating the zinc they need,” Ho says. Because many older adults don’t eat as many protein-rich foods, which is where zinc is mainly found, they could be falling short. Research shows that people over 60 have more trouble utilizing and absorbing the zinc they are getting, which is why taking a zinc supplement may be a good idea, Ho says.

Another group that may need to up their zinc intake? Plant-based eaters, which is why Ho recommends that strict plant-only eaters double their intake. “Plant-based foods often contain phytates, which bind to zinc and can interfere with absorption,” says Ho, who takes a multi-mineral, multivitamin to supplement her predominantly plant-based diet. If you want to go this route, check that the label has zinc listed as an ingredient, as many popular daily supplements don’t contain zin/c.

Can Zinc Strengthen Your Immune System?

This is the million-dollar question that everybody’s asking: Will more zinc provide greater infection-fighting potential, especially if you already have normal levels of zinc?

While there is evidence that zinc can help your body fight a cold if taken in the first 24 hours of symptoms showing up, its role against COVID-19 is unknown. And in clinical trials that show zinc can help fight infection, it’s unclear whether study subjects started with a zinc deficiency or not. “For those people taking a zinc supplement who show benefits, you don’t know if they’re reversing a potential zinc deficiency and that’s why they’re benefiting or if they had normal levels of zinc to begin with and the extra zinc is giving them a boost,” Ho says.

And although zinc itself isn’t necessarily harmful, it is possible to get too much. “If you’re consuming lots of extra zinc over several months, it can compete with other essential minerals like copper and iron,” Ho says. As a result, you could become deficient in those minerals, which can lead to other health issues. At high doses, zinc can also create toxicity, causing nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches according to the National Institutes of Health (NIH).

If you do want to up your zinc during the continued spread of COVID-19, there’s probably no harm in doing so for the short term, especially if you suspect you’re low in zinc. “It may be a good idea to take zinc during the pandemic, but like many aspects of COVID-19, it hasn’t been studied yet,” says Dana S. Simpler, M.D., internal medicine physician with Mercy Medical Center in Baltimore, Md., adding that 50 mg per day is the recommended amount to prevent catching colds or speed recovery from colds.

Aim to get it through food first, which eliminates the worry for toxicity and other problems, Penner says. Then if necessary, you can take a supplement, veering toward one with zinc picolinate, a type of zinc that’s absorbed more easily into the body than others (check the label for this term). Watch the amount of zinc, though, as the NIH notes that adverse effects have been shown with as little as 60 mg/day for up to 10 weeks.

Just remember that zinc isn’t a silver bullet when it comes to protecting your body from infections and viruses like COVID-19. “Zinc is just one of the many nutrients that will benefit your immune system,” Ho says.

Get sleep, exercise, eat a healthy plant-based diet of mostly fruits, vegetables, whole grains, legumes and nuts, and seeds, and keep your stress levels in check. Everything you do to boost immunity will be another helpful piece of the puzzle to stay healthy and keep your chances of all infections lower. 

Bottom line: To Reduce Your Chances of Getting Sick, Take Zinc.

Zinc is a vital mineral that helps your body’s immune system fight off infection from viruses like COVID-19 or the flu. There are few ways to know if you are zinc deficient other than the fact that you may lose your sense of taste or smell. You need 8 mg to 11 mg of zinc a day to stay healthy.

For more expert advice, visit The Beet’s Health & Nutrition articles.

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But if you’ve banished bread from your diet because you’re worried about gaining weight or eating too many carbohydrates, it’s time for a redirect. Chosen wisely, bread can be part of a healthy plant-based diet, and whether you prefer whole wheat or rye, neither is a bad pick. So, what is the healthiest kind of bread? One may actually hold a nutritional edge. Here’s what you need to know.

Is Bread Good for You?

Bread has certainly gotten a bad rap throughout the years, with many people eschewing it from their diet. That may be a wise idea for white bread, which is highly processed and contains little nutrients, but not for all bread. There are actually many redeeming qualities about certain breads, namely those that are whole grain. “Bread serves as a vehicle for so many nutritious protein and fat sources as well as veggies when making sandwiches or using it as a side to salad,” says Maryann Walsh, R.D., dietitian and president of Walsh Nutrition in Palm Beach, Fla. 

Plus, the Dietary Guidelines for Americans recommends that adults eat at least half of their grains as whole grains, which equates to about three servings (or 48 grams) of whole grains per day, and that’s where bread can come into play. “One slice of 100 percent whole-grain bread counts as a single serving of whole grains,” says Caroline Sluyter, program director of the Oldways Whole Grains Council. Eat a sandwich with 100 percent whole wheat or 100 percent whole rye bread, and you’re two-thirds of the way toward meeting your recommended whole grain intake for the day.

By doing so, you’ll reap the rewards of eating whole grains. “Whole grains are associated with numerous health benefits, including reduced risk of stroke, type 2 diabetes, and heart disease; better weight maintenance; less inflammation; and lower risk of colorectal cancer,” Sluyter says. 

And if you’re worried about gaining weight, forego those fears if you’re on a plant-based diet. “You’re likely not getting as many calories from animal sources so you can often incorporate bread more than those who are eating animal sources because they have to fill their calorie needs,” Walsh says. As long as you’re balancing that bread with other plant-based healthy fat and protein sources like nut butter, avocados, and beans and eating within your calorie needs for the day, you can maintain or lose weight.

Is Rye Bread Healthy?

Rye bread is indeed a healthy pick for those plant-based sandwiches as long as you keep one point in mind.  “Although whole wheat is a whole grain, rye bread isn’t always a whole grain,” Walsh says. Many rye breads in grocery stores, after all, contain a mix of standard wheat flour, which may not make them whole. To find a rye bread that’s considered whole grain, look at the ingredient list and make sure that ‘whole rye grains’ appear first on the list. You can also look for the Whole Grain Stamp on the product to check yourself. 

While there are ample reasons to choose whole wheat bread, rye does come with some interesting advantages. “Rye edges out whole wheat slightly for having more unique health benefits based on available research,” Walsh says. 

For starters, rye contains slightly more fiber than whole wheat. Whole rye contains about 15 percent fiber versus 12 percent in whole wheat, Sluyter says. 

Rye may even leave you feeling fuller. According to a study in Nutrition Journal, a breakfast containing rye grain versus wheat grain led to greater satiety and reduced hunger before and after lunch. Several studies like one in Plos One and Nutrition Journal have also found that rye bread can improve cholesterol levels. And while this isn’t unique to rye, a study from the Journal of Nutrition showed that whole-grain rye and wheat can improve gut health. 

Of course, if you prefer whole wheat, don’t let this discourage you from eating it. But if rye is more your style, slice away. Those vegan Reubens have never sounded better.    

Which Bread is Healthiest?

Here’s a side-by-side look at a slice of rye and whole wheat bread.

Rye bread (1 slice – 32 grams)

Calories:  83

Fat: 1.1 grams

Protein:  2.7 grams

Carbohydrates:  15 grams

Fiber:  1.9 grams 

Whole wheat bread (1 slice – 32 grams)

Calories:  81

Fat: 1.1 grams

Protein: 4 grams

Carbohydrates:  14 grams

Fiber:  1.9 grams

For more great content about how to live your healthiest, check out the Health & Nutrition stories on The Beet.

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That’s because this aromatic herb that comes from a flowering plant contains gingerol, a powerful phytochemical which gives ginger its spicy flavor. “While you would have to eat large amounts of kale or berries to gain nutritional benefits, these small components in ginger are effective in very small amounts,” says Charlotte Traas, board-certified master herbalist and director of education for New Chapter, Inc., in Brattleboro, Vermont.

The Health Benefits of Ginger Root

1. Ginger and Digestion

In Traditional Chinese Medicine, ginger is classified as a “yang” herb, helping to warm the body, and is traditionally used for supporting the digestive system. “The digestive system is at the root of your whole health so supporting healthy digestion is a great way to balance your overall health,” Traas says.

2. Ginger and Blood Sugar

Numerous studies have been conducted on ginger’s ability to aid with blood glucose control. For instance, an analysis from the journal Medicine found that people with type 2 diabetes experienced significant improvements in HbA1c levels while taking ginger. Researchers suggest that ginger may even help with long-term blood sugar control.

3. Ginger and Chronic Disease

Ginger contains powerful antioxidants that aid your body in numerous ways. Sun exposure, pollution, cigarette smoke, and even exercise can increase free radicals in your body. “Being inundated by free radicals is a natural process, but when they become overwhelming, it may have an effect on your body,” Traas says, adding that unless those free radicals are quelled by antioxidants, they can leave a path of destruction in your body.

Enter ginger, which may help prevent diseases like cancer, cardiovascular disease, and diabetes, according to a study in the journal Molecules.

4. Ginger and Weight Loss

Ginger for weight loss? Don’t think this means you can ditch that online gym membership or stray from your plant-based diet, but a review from the Annals of New York Academy of Sciences reveals that ginger is linked with weight loss in overweight adults. The potent spice apparently not only reduces hunger pangs but also enhances calorie burning.

5. Ginger and Migraines

Ancient medicine has often used ginger for headaches, and there may be a good reason to believe it can work for migraines. In a study from Phytotherapy Research, researchers put ginger to the test against sumatriptan, a common migraine drug, and in the words of Michael Greger, M.D., founder of NutritionFacts.org and author of How Not to Die, “ginger won.” Not only is ginger significantly cheaper than the drug, but it also came with fewer side effects. Just an eighth of a teaspoon of ginger mixed with water did the trick in lessening or eradicating migraines.

6. Ginger and Pain

When training for running events, Traas will often incorporate ginger to help support her body’s recovery. Why? There’s research associated with ginger’s ability to reduce pain after exercise and support healthy inflammation balance in the body, she says. Case in point: A study from The Journal of Pain showed that consuming ginger daily in the form of capsules with raw or heat-treated ginger reduced muscle pain from exercise by 25 percent.

7. Ginger and Nausea

Ginger has long been touted as a cure for tummy issues. Travelers, for instance, have used ginger to aid with seasickness and motion sickness from cars. And there is compelling research to suggest that it can aid nausea. In a study from Integrative Medicine Insights, researchers write that the “best available evidence demonstrates that ginger is an effective and inexpensive treatment for nausea and vomiting and is safe.”

8. Ginger and Menstrual Cramps

Women who have trouble with menstrual cramps may want to add one-eighth of a teaspoon of ginger powder to their diet three times a day, writes Greger in his book How Not to Die. Doing so helped decrease the level of pain from menstrual cramps, according to this study from Pain Management Nursing in which women took the ginger for four days starting with the day before their period.

9. Ginger and Bad Breath

No breath mints on you? No worries – just sip some ginger tea. In this study from the Technical University of Munich, ginger tea helped eradicate bad breath within just a matter of seconds. Researchers explain that gingerol stimulates an enzyme in your saliva that breaks down nasty-smelling compounds, including even coffee breath.

How Much Ginger Should I Eat?

There’s no “should” when it comes to ginger, as it’s not part of any dietary recommendations per se. But in the world of herbal medicine, “more is not always better when it comes to herbals (like ginger),” Traas says.

Simply start by adding a little fresh or ground ginger to your daily diet. Jamie Feit, M.S., R.D., a dietitian in White Plains, N.Y., and expert at Testing.com, has all of her clients start the day with a beverage she calls morning mojo, warm water mixed with lemon and fresh ginger. Although ground and fresh ginger are both good options, “it’s been found that ground ginger has higher concentrations depending on how it’s dehydrated, she says.

Whether you chop it into a stir fry or add it to hot tea as Traas loves to do, start small and know that adding it to food can help if you’re not used to spicy foods. Just don’t go overboard, as excessive amounts can cause stomach upset, Feit says.

You can also take a ginger supplement, which Traas, who is affiliated with a supplement company, says is a way to make sure that not only is the dose consistent but so, too, is your usage. “You can easily incorporate it into your day without having to find ways to sneak it into your diet,” she says.

Want to learn about more healthy foods that can help boost your immune system and overall health? Check out our guide to 15 immune-boosting foods.

The post The 9 Incredible Health Benefits of Ginger and How Much to Eat appeared first on The Beet.