Plant-Based Foods Memphis TN

Plant-based foods form the backbone of traditional Mediterranean and Asian cuisine. One look at the Mediterranean and Asian Diet Pyramids (page 7) and this becomes very obvious.The typical Western way of eating, on the other hand, generally includes lots of meat and highly processed foods but usually very little fresh or minimally processed plant foods. As more and more scientific studies point to the role that plant foods play in the promotion of health and the reduction of disease, this situation is slowly starting to change. But unfortunately most of us in the West still fall short in our consumption of plant foods. Yet incorporating more plant foods into your diet is actually very easy to do. This chapter will show you how, by following the examples of Mediterranean and Asian cultures, eating more plant foods can actually be a highly pleasurable experience! This chapter will also identify the key reasons why you need to eat plant foods regularly if you want to give yourself the best chance of living a long and healthy life. I’ve divided this chapter into four main sections. Each of these different types of plant foods has distinctive health-giving qualities, which I’ll cover in detail. Grain foods Vegetables and fruits Legumes Nuts and seeds Plant Power

GRAIN FOODS
For thousands of years, grain-based foods such as rice, bread, pasta, noodles, couscous, and bulgur have held a revered and sacred status throughout Asia and the Mediterranean.And it’s not surprising that grains are so highly regarded by the peoples of these regions, because they really are an extraordinary food. They’re inexpensive, filling, satisfying, and low in calories, and they can be used as a base for an almost endless variety of meals. Grain foods are also highly nutritious. Wheat, for example, contains twenty-two different vitamins and minerals, including vitamin E and B1, niacin, folate, iron, zinc, selenium, potassium, and magnesium. Grain foods are also a good source of antioxidants and phytochemicals, which help promote good health and prevent disease. (I’ll talk more about these incredible substances later in this chapter.) And like all plant foods, grains— particularly whole grains—are a good source of health-promoting dietary fiber (see “Dietary Fiber and Its Benefits,” page 38). Studies have even found that whole grains can protect against heart disease and cancer. In one study, researchers from the University of Minnesota studied nearly 34,000 people and found that those who ate the highest amount of whole grains had a 23 percent reduced risk of death from heart disease and a 21 percent reduced risk of death from cancer when compared with people who ate little or no whole grains.

COMMON TYPES OF GRAINS

Wheat (used to make bread, pasta, noodles, couscous, and bulgur)

Rice (comes in many different varieties and is eaten as a grain by itself or ground into rice flour to make various types of rice noodles)

Oats

Corn

Rye

Buckwheat (not botanically a grain but has a similar nutritional profile and is used in the same way)

Barley

Millet

DIETARY FIBER AND ITS BENEFITS
Dietary fiber is a type of carbohydrate found only in plant foods. It’s basically derived from the material that helps give plants their shape and structure. Fiber falls into two distinct categories: insoluble fiber and soluble fiber. Most plant foods contain a combination of both soluble and insoluble fiber in varying amounts. Insoluble fiber, which is found in high amounts in whole grains as well as beans, fruits, and vegetables, is coarse in texture. Soluble fiber, on the other hand, has a soft and gummy texture and is found in high amounts in legumes (beans, peas, and lentils), fruits, vegetables, oats, and barley. Soluble and insoluble fiber work in different ways to promote health.

Insoluble Fiber
Insoluble fiber acts like a sponge and absorbs water as it’s digested, so it adds bulk and softness to bowel movements. This not only prevents constipation, but also speeds the rate at which food passes through your system, leaving less time for certain foods to deposit impurities and cancer-promoting compounds on the intestinal wall. This may be one reason why diets high in fiber are associated with low rates of bowel and colon cancer. Recent results from one of the largest studies ever conducted into the link between diet and cancer—the EPIC (European Prospective Investigation of Cancer and Nutrition) Study—involving more than 500,000 people from ten countries for nearly five years, found that the people eating the most fiber had a 40 percent lower risk of colon cancer than those people eating the least.

Soluble Fiber
Soluble fiber works differently from insoluble fiber because it’s broken down by the action of bacteria in the digestive tract and some of the healthy by-products of this process are absorbed into the bloodstream. Once in the bloodstream, these healthy by-products have been found to bind with bile acids (compounds originally derived from cholesterol stores in the liver) and escort them out of the body. This draws cholesterol from the blood and in turn lowers cholesterol levels. In one study of men with high cholesterol levels, adding half a cup of cooked dried beans (rich in soluble fiber) to their normal diet reduced their blood cholesterol levels by 13 percent in twenty-one days. Soluble fiber also slows the release of glucose into the bloodstream, which helps regulate blood sugar levels. Both soluble and insoluble fibers have also been shown to protect against heart disease and breast cancer. A study of more than 43,000 U.S. male health professionals, conducted by Harvard University, found that over a six-year period those who ate the most fiber had a 55 percent lower chance of coronary death than those who ate the least. And a recent study of more than 1,000 Australian women (half had been diagnosed with breast cancer, half were free of the disease) found that those who ate more than 28 grams of fiber per day had the lowest risk of the disease, while those who ate less than 14 grams per day faced the highest risk. To many people’s surprise, grains are also a good source of protein. Most varieties of grain contain 10 to 15 percent protein. However, unlike fish, soybeans, and meat, this protein isn’t “complete” because it’s low in lysine (one of the amino acids, or building blocks, of protein). But this problem is easily overcome by mixing a grain food with a complementary protein that contains lysine, such as legumes (beans, peas, and lentils), nuts, or fish. Indeed, this is what Mediterraneans and Asians have instinctively been doing for centuries.

The Weight-Loss Bonus
Fiber not only promotes good health and keeps you regular, but it can also help control your weight. Here’s why. First, fiber is nature’s best appetite suppressant, because it fills the stomach and satisfies your appetite much earlier than fiber-depleted foods. And fiber isn’t only bulky and filling; it also can’t be digested like normal foods (it basically passes right through you), so it adds virtually no calories to your diet. The chewiness of high-fiber foods also prolongs eating time, which, in turn, gives your body time to tell your brain that your stomach is full. And a high-fiber diet may actually cut the number of calories you ingest by blocking your body’s ability to digest the fat and protein consumed along with it. In a recent study by the U.S. Department of Agriculture, researchers set a certain number of calories for subject groups and altered the fiber content. Results demonstrated that fewer calories were absorbed with increased fiber intake. It was found that people who consumed up to 36 grams of fiber a day absorbed 130 fewer daily calories. Over a year that adds up to more than 47,000 calories!

Are You Getting Enough?
The importance of fiber as part of a healthy diet is beyond question. Unfortunately, most people in Western countries, like the United States, the United Kingdom, and Australia, consume very little dietary fiber—only around 10 to 15 grams a day. While this is better than none, it’s too little for any appreciable benefit. Throughout the Mediterranean and Asia, fiber intake is traditionally between 30 and 40 grams a day. This is the level to strive for. Luckily, by following a MediterrAsian style of eating—which includes lots of fiber-rich whole grains, fruits, vegetables, nuts, and legumes—you’ll naturally be eating this level of fiber without having to think about it.

Grains and Carbohydrates
Ever wondered how Chinese peasants or Greek farmers can toil away in the fields for long hours every day, even well into old age? Part of the answer could lie in the energygiving foods these people eat every day. Traditional Mediterranean and Asian diets are based on a foundation of grain foods like rice, bread, pasta, and noodles.These foods also happen to contain plenty of energygiving carbohydrates. All plant foods, including beans, vegetables, and fruits, contain carbohydrates; however, grain foods are one of the richest sources. The reason why carbohydrates are so good at boosting energy levels is simple: when they’re digested, they’re broken down in your body and converted into glucose, or what is commonly known as blood sugar. This glucose is then released into your bloodstream, and it supplies your muscles with their favorite source of fuel. So, by regularly eating carbohydrate-rich grain foods, you’ll always ensure your energy levels stay high. Just think, the grain-rich diets of the Mediterranean region and Asia are what helped fuel the conquering Roman legions, sustained the laborers as they built the Great Pyramids, and provided the energy for the workers to build the Great Wall of China. Imagine how this same type of diet can help power you through your day!

Brain Fuel
The glucose supplied by carbohydrates isn’t the favorite source of fuel for only your muscles:Your brain runs almost exclusively on glucose. That’s why, if your blood sugar levels get low, you feel not only low in energy but often moody and fuzzy-headed, and it becomes difficult to concentrate. And carbohydrates have another important effect on the brain—they naturally increase the production of serotonin, a special chemical in the brain that has a calming effect. So, by eating plenty of carbohydrates, you’ll be more mentally alert and focused throughout the day, and at the same time you should also feel calmer and less moody.

Regulating Blood Sugars
Carbohydrate-rich grain foods are great for supplying your muscles and brain with glucose. However, to ensure this glucose is delivered most effectively, it makes sense to mix grain foods with foods that contain fat and protein.This is because fat and protein help to slow down the release of glucose into your bloodstream, which in turn helps regulate your blood sugars. (Soluble fiber, found in high amounts in legumes, vegetables, and fruits, also slows down the release of glucose into the bloodstream.) This slow and steady release of glucose ensures you’ll have a constant supply of fuel for your muscles and brain, which ultimately means more energy for longer periods of time, better concentration, and fewer mood swings. The great thing is that grain-based foods like pasta and rice taste much better with the addition of protein and fat anyway. In fact, Mediterranean and Asian peoples have traditionally been mixing grain foods with protein sources (such as fish, beans, and poultry) and fat (such as olive oil and peanut oil) for thousands of years. Later in the book we’ll show you just how easy it is to mix your meals in the same way (see page 94).

White or Whole Grain?
When it comes to buying grain-based foods, you’ll find there are two distinct categories: white and whole grain (also known as whole wheat or wholemeal). White or whole-grain pasta, white or brown (whole-grain) rice, and white or whole-grain bread are some examples. What’s the difference between the white and whole-grain varieties? Well, whole grains are just that—the whole grain. An unrefined kernel of grain is actually made up of three layers: the germ (innermost layer), the endosperm (central core), and the bran (protective outer layer). Refined (white) grains, on the other hand, have had their bran and germ removed in the refining process. Although the germ and bran layers make up less than 20 percent of the actual volume of a kernel of grain, two-thirds of the fiber and many of the vitamins and minerals are located in these layers. So, nutritionally speaking, white grain products are inferior to whole-grain products. But does this make white grain products unhealthy? Well, think about it this way. If you took an apple and peeled it, would the apple suddenly become unhealthy? Sure, a peeled apple won’t be as good for you as an unpeeled apple, because lots of fiber, vitamins, and minerals are stored in the skin of the apple; but this doesn’t make what’s left unhealthy. The same is true with grains.White grain foods may not be as healthy for you as whole-grain foods, but they’re certainly not an unhealthy food. What is left when the germ and bran has been removed is the endosperm, or central core of the grain, which contains energy-giving carbohydrates as well as protein and B vitamins. And the endosperm still contains a third of the health-promoting fiber found in a grain’s kernel. So, white grain products aren’t bad for you at all (unless they’re combined with sugar or bad fats or cooked with unhealthy ingredients) and should definitely have a place in your diet. In fact, in most parts of Asia and the Mediterranean region, white rice and pasta have been more popular than whole-grain varieties for many generations. At the same time, it’s clear that whole grains are very important because of the valuable nutrients they provide.The solution? Eat regular pasta and rice, and when it comes to breads and breakfast cereals, opt mostly for whole-grain varieties. This way you’ll ensure you get a rich mix of nutrients.

Fitting Grain Foods into Your Life
With all the benefits that grain foods have to offer, it’s now a matter of incorporating more of them into your life so you can reap the rewards. Luckily this is easily accomplished because a MediterrAsian style of eating features grain foods in a prominent role (as you’ll discover when you try the delicious recipes in this book). Here’s a rundown of the most common types of grain foods you’ll be eating as part of a MediterrAsian way of eating. Rice. The Chinese eat the most rice in the world, at over four pounds (uncooked weight) per person each week.With this in mind, it’s probably not surprising that the Chinese word for rice, fan, means “food.” Rice is also a staple food in most other Asian countries, including Japan, Thailand, Indonesia, Vietnam, and India. But rice isn’t popular only in Asia—for centuries it has also been widely enjoyed throughout the Mediterranean.The peoples of the Mediterranean have put their own flare into this versatile food and some of the delicious rice dishes popular in these regions include risotto from Italy, paella from Spain, and pilaf from Greece and the Middle East. In recent years Western consumers have started to realize the benefits of this inexpensive and healthy grain. These days there are many varieties of rice available at your local supermarket. Some examples include fragrant Thai jasmine, Indian basmati, Spanish valencia, Japanese koshihikari (ideal for sushi), and Italian arborio (perfect for risottos). Pasta. Pasta has been a staple food in the Italian diet for centuries. As far back as 1300 the ships of Genoa had a “master of lasagna” on board to cook for the sailors. And there are so many reasons to love pasta: It’s quick and easy to prepare, inexpensive, incredibly versatile, moderate in calories (a one-cup serving of cooked pasta contains only around 190 calories), and above all else it tastes delicious! Pasta can be made from rice, corn, buckwheat, and other grains, but typically it’s made from wheat, preferably durum wheat (a special hard type of wheat that’s ideal for pasta making).You can buy pasta fresh, dried, and in highfiber whole-grain varieties. Much of the appeal of pasta lies in its sheer versatility. Not only are the topping ideas limited only by your imagination, but the range of pasta shapes and sizes is enormous, with more than four hundred different varieties. Some of our favorites include spaghetti, lasagna, fusilli (corkscrew shape), fettuccine (flat, ribbonlike), penne (tubular with ends cut on diagonal), farfalle (bow-tie shaped), cappellini (angel hair), and conchiglie (shells). One of the delights of eating a pasta dish is determining by experiment which kind of pasta best matches your favorite sauces. Noodles. Born in China around four thousand years ago, noodles are to Asians what pasta is to Italians. This endlessly versatile food can be boiled and served with sauces and toppings, simmered in soups and braises, or stir-fried with thinly sliced vegetables, seafood, and meats. Noodles are commonly made from wheat or rice flour, but other varieties are available made from buckwheat or bean starch. Depending on their shape and size, most noodles take only 5 to 10 minutes to cook. Although noodles are generally low in calories, some varieties (like instant ramen noodles) contain a fairly large amount of fat in the form of palm oil.

Unfortunately, palm oil is as highly saturated as animal fat, and so its use should be limited. Instead, look for noodles that contain just flour and water, since these are the healthiest option. Bread. Bread, which has often been referred to as “the staff of life,” is one of the most widely consumed foods in the world. In the Mediterranean region, where bread originated more than four thousand years ago, it’s a staple food that’s eaten at most meals. Bread is also a popular food in the West, but many of us tend to limit our choice of bread to sliced white.This is unfortunate, because there is such a vast range of alternative breads available, offering a world of tastes and textures. Some examples include Italian ciabatta and focaccia bread, baguettes, pita bread, whole-grain peasant bread, Turkish pide bread, Middle Eastern lavash bread, Indian naan bread, as well as a large range of specialty loaves and rolls. Experiment with different breads to find your favorites. Couscous and bulgur. Both of these grain foods are actually made from wheat. Couscous is made from durum wheat (the same type of wheat used to make pasta), which is moistened with water, then rolled in small balls and steamed. It’s a staple food in the north African countries that border the Mediterranean Sea, including Morocco and Tunisia, and it is traditionally served topped with various kinds of vegetable, fish, poultry, and bean stews. Couscous can also be added to salads, used to thicken soups, or mixed with fruit and other ingredients to make wonderful sweet desserts. Bulgur is made from whole wheat that has been parboiled, dried, then sifted into particles. Bulgur is a common food in Greece and the countries of the Middle East, and like couscous it can be topped with various kinds of stews and sauces or used to thicken soups. It’s also delicious used in pilafs and is an important ingredient in tabbouleh salad. Breakfast cereals. Breakfast cereals fit in perfectly with a Mediterr- Asian way of eating because they’re made from grains such as wheat, oats, and rice.With a little milk and topped with some fruit, breakfast cereals make an ideal high-energy start to the day. Of course, all breakfast cereals aren’t created equal, and many have a lot of added sugar, salt, and hydrogenated fats. The cereals to look out for are the whole-grain varieties because these not only have more fiber but often contain little or no added nasties (oatmeal and untoasted muesli are ideal). And don’t think of breakfast cereals as something to have just at breakfast. They also make a great anytime snack and are a particularly good substitute for less nutritious snacks like chips and candy. More than two thousand years ago, the Greek physician Hippocrates proclaimed: “Let food be your medicine, and medicine be your food.” Over the last few decades scientific research has proven just how true are Hippocrates’ words of wisdom. Many types of foods are now known to contain nutrients that act like medicine and improve health and that also reduce the risk of becoming ill in the first place.Vegetables and fruits, more than any other types of food, contain the widest range of healthpromoting compounds, including antioxidants, phytochemicals, soluble and insoluble fibers, and a host of essential vitamins and minerals.

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