Beans: a Cooking & Nutrition Guide for Vegans

Beans: a Cooking & Nutrition Guide for Vegans

Beans can add so much to your diet. Here’s everything you need to know.
New vegans sometimes complain that they don’t feel sufficiently satiated by their meals. But beans will stick to your ribs as thoroughly as meat-centered meals once did, leaving you satisfied for hours. They are flavorful, easy to prepare, and dirt cheap. Not only that, they come in a multitude of varieties so they can be a staple of your diet without ever becoming monotonous. They are also a terrific source of protein, and most varieties are virtually fat-free.

Black beans and pinto beans are two of the most popular ingredients in Mexican cooking. They’re delicious served as a burrito filling, or alongside rice, guacamole, and salsa on a Mexican-style supper plate. Beans also make the world’s best leftovers: In many Mexican households, leftover beans are refrigerated and then fried up the next day. To make Mexican style refrieds, just mash the beans and then mix in some water. Then heat it in a frying pan with some minced garlic that’s just been sautéed in some vegetable oil. Stir in some chopped cilantro (if you’re not a cilantro hater) just before serving and you’ll really have something special.

While black beans and pintos dominate Mexican cooking, Garbonzos are wildly popular in India and the Middle East. Garbonzos—which are also knows as chick peas—just might be the tastiest bean variety of all, offering a distinctive flavor and an incredible texture. One reason garbanzos stand out among beans is that they contain significant amounts of fat, which delivers a richness of flavor that’s absent from other beans. Perhaps the most popular entrée in all of India is chana masala, a delicious curry comprised mostly of garbanzos which is served atop basmati rice or alongside samosas. Garbanzos are every bit as important in Middle Eastern cooking, as they are the main ingredient in that cuisine’s two most common foods—hummus and falafel.

Black beans, pintos, and garbanzos are a great starting point for your exploration of beans, but don’t stop there. There are dozens of other varieties available canned or dried at your local grocery or natural foods store. And there are two different all-vegan cookbooks devoted entirely to the topic that will give you dozens and dozens of great new recipe ideas: The Great Vegan Bean Book and Vegan Beans from Around the World.

Beans can be purchased either canned or dried. Canned beans are super convenient, since they are pre-cleaned and fully cooked they need only be drained, heated, and spiced as desired. While less convenient than canned, dried beans carry three advantages: they’re less than half the price of canned, they’ve got superior taste and texture, and they carry a smaller environmental footprint.

The best place to buy dried beans is the bulk section of a good natural food store. Most of these markets carry about a dozen different varieties, and often these are organically grown.

Dried Bean Preparation

Preparing dried beans is easy. Start by pouring them into a mixing bowl. Comb your fingers through the beans to make sure there aren’t any molar-cracking pebbles lurking within (never skip this step; you’ll be surprised how frequently you find a pebble!) Next, pour enough water into the bowl to submerge the beans. Since the beans will soak up a lot of water it’s important to use plenty of water so they’ll stay entirely submerged.

Cover the bowl to keep dust out, and soak for at least four hours. Many people start soaking the beans before bedtime so they’ll be ready to cook in the morning.

Note that soaking isn’t strictly necessary but doing so will cut your cooking time significantly, while saving time and energy. But even soaked beans can more than two hours on the stove pot or in a slow-cooker. That’s why many bean lovers own Instant Pots or pressure cookers. These appliances can usually reduce your cooking time to 30 minutes or less.

The cooking time for beans varies by its variety, whether it has been pre-soaked, and the cooking method. Garbanzos, white beans, and kidney beans take the longest cooking time—up to a few hours for beans simmering on a stove-top. Smaller beans take substantially less cooking time.

You’ll know your beans are properly cooked when you can easily smoosh one against the roof of your mouth using your tongue. As Moosewood Cookbook author Molly Katzen memorably put it, “crunchy beans don’t make it.” That was true in the 1970s when Katzen wrote those words, but it’s even more true today, as it has recently become known that many beans contain a toxic sugar-protein called lectin. Thorough will destroy the lectin, but eating undercooked beans can be a hazard. This is especially true with red kidney beans, which are loaded with a variety of lectin so toxic that it’s even hazardous to pronounce: “phytohaemagglutinin.” Red kidney beans are sufficiently high in this substance that it’s wisest to soak them for at least five hours prior to cooking, and to discard the soaking water. The same warning applies to cannellini beans and broad beans, but those varieties are far less popular than red kidney beans. Please don’t let this warning frighten you away from eating these delicious bean varieties. With proper soaking and cooking, they’ll become as safe as any other food you can eat, and they’re loaded with nutrients.

If all this soaking and simmering seems daunting note that there are a few varieties of tiny dried beans that can be quickly cooked without soaking: split peas, lentils, and mungs. Split peas are obviously the main ingredient for split pea soup. You’ll want to simmer them until they mostly break apart—mixing with the cooking water to form a thick and creamy base. You can alternately simmer yellow splits or mung beans and before serving add roasted cumin seeds, curry powder, and salt to make dal—the most popular Indian soup.

Flatulence

With all the virtues beans have in terms of being cheap, delicious, and healthful the one thing that stands in their way of world domination is their tendency to cause intestinal gas. Few people realize that this problem can largely be mitigated. Beans cause flatulence because they contain a sugar that your body can’t readily digest. When the sugar reaches your intestines, bacteria feed on it to form gas.

The good news here is cooking dissolves a substantial portion of this sugar into the cooking water. So if you pour your cooking water down the drain and use fresh water to finish preparing your recipe you’ll likely find your beans are more easily digested. The same thing goes for the water that canned beans are packed in—discard it and use fresh water and your meal will be far less gas-producing.

While thorough cooking will tend to improve digestibility, don’t overdo it or your beans will become mushy. Blending or mashing your beans for dishes like hummus or Mexican-style refrieds is another way to substantially improve digestibility.

If these tips don’t yield satisfactory results, don’t give up until you’ve experimented with split peas and lentils. Many people who can’t tolerate a black bean burrito will find a thin yellow split pea dal creates no digestive problems whatsoever.

There’s also a product called Bean-Zyme that contains an enzyme that breaks down the sugars of beans. Depending on who you ask you’ll hear it’s miraculous, totally ineffective, or somewhere in between.

And finally, many people plagued by indigestion don’t realize that a little knowledge and attention can resolve lifelong difficulties. Specifically, your body’s digestive powers are at their peak at mid-day. So if you’re going to eat beans and other coarser, harder-to-digest foods early afternoon is the time of day to do it. Ideally only eat these foods on an empty stomach when you’re truly hungry, and you’ll gain quicker digestion and less flatulence. Where people get into trouble is when they eat late at night and when they eat something tough to digest when their digestive system is already busy working on food already eaten. Obviously the longer hard-to-digest foods take to pass through your intestines the more gas will form, so being genuinely hungry before you eat beans will help ensure they don’t hang out in your digestive tract for an undue amount of time.

Give Beans a Chance

Moving gracefully towards a plant-based diet depends on discovering delicious vegan foods to crowd out the meat, milk, and eggs you grew up eating. Bean-based meals can play a key role here, especially since they are among the most filling and protein-rich foods available. So give yourself every possible advantage when exploring the world of beans. Venture beyond pinto beans to explore the delicious, colorful, and tasty lesser-known varieties, and consider investing in a pressure cooker and a book on vegan bean cookery. Beans are so cheap relative to any other healthful food that you’ll quickly make back any money you invest in books or cookware, and your diet will become more diverse, healthful, and satisfying than ever before.

As you can see, even though beans are one of the simplest foods in existence, there’s a great deal to know about them. There’s likewise a lot to learn about rice, which offers the ideal complement to beans where flavor and protein is concerned. Since these two foods pair up perfectly, there’s really no way to get the most out of one without also learning about the other.

 

Protein Pumpkin seed Vs Beef

PROTEIN | PUMPKIN SEEDS VS. BEEF

Pumpkin Seeds have 24.54 grams of protein | Beef has 26.55 grams of protein | Those who have stopped (or never had been) eating beef can get, gram for gram, practically the same amount of protein with pumpkin seeds as this notoriously known protein-rich meat, less all of the gmo feed, drugs, & hormones injected into these creatures that are raised for years & slaughtered simply for one simple meal that is easily forgotten. 1/2 a cup of pumpkin seeds provides you with 92% of your RDA of magnesium (America’s #1 mineral deficiency, which is responsible for over 300 known bodily processes). Pumpkin seeds: are high in zinc (which battles osteoporosis); lower depression (due to l-tryptophan within, which is the precursor to serotonin); and are immensely rich in an array of vitamins & minerals. The next time your doctor recommends that you eat artery-clogging meat for protein, know that you have a true alternative that spares you of much upcoming pain & bodily conflict. Pumpkin seeds actually lower cholesterol, instead of raising it. It’s quite unfortunate that the American Medical Association doesn’t teach these poor doctors this information. It really could change a lot of people’s lives for the better and also spare them thousands and thousands of dollars in medical expenses in the long run when they recommend eating meat for protein, which has been proven time and time again to cause heart disease. These protein comparisons come from a 100g serving of both items. | Organic, unprocessed pumpkin seeds found at your local health store (or online) can be added / blended to smoothies, casseroles, sprinkled on salads, topped in yogurt, added to oatmeal, eaten by themselves, and any other way your appetite can imagine.

| SHARE, SHARE, SHARE THIS INFO!!!! | Pumpkin seeds are a far healthier & equal source of protein compared to beef. Pick up a nice supply at your local health store and enjoy the MANY benefits they offer us!

What Is Fermentation & Benefits of Fermentation

What Is Fermentation & Benefits of Fermentation

Yes, fermentation. It’s everywhere and happening every day with no escaping it, and you’ve heard all about the benefits of fermented foods. But just what is fermentation, and why is it so important?Fermentation is a process used to produce the finest wine; many of our basic staples, such as bread and cheese; and pleasurable delights, including beer, chocolate, coffee and yogurt. Fermentation is an easy process, enjoyed and done by anyone and anywhere with the most basic tools. Cultures around the world have been fermenting longer than we’ve been cultivating soil or writing books, benefiting from the countless delicacies as a result. Best of all, fermentation brings out some amazing health benefits in the foods we eat. What is fermentation good for? Well, fermentation helps increase digestion and bioavailability of nutrients, as well manage and prevent disease, including H. pylori infection, cancer, liver disease, arthritis, inflammatory bowel disease and lactose intolerance. Furthermore, it’s been shown that fermented foods can reduce social anxiety.

What Is Fermentation?

What is fermentation? It’s the process of using microorganisms, such as bacteria or yeast, to convert carbohydrates to alcohol or organic acids under anaerobic conditions.

There are two types of fermentation: alcoholic and lactic acid. Alcoholic fermentation, or ethanol fermentation, is where pyruvate (from glucose metabolism) is broken down into carbon dioxide and ethanol by bacteria and yeast. Alcohol fermentation has been used to produce beer, bread and wine.

Pyruvate molecules from glucose glycolysis may be further fermented into lactic acid. Lactic acid fermentation converts lactose into lactic acid.

There are several benefits to fermenting food. First, fermentation serves to enhance the digestion of food. Your body needs adequate digestive enzymes to properly absorb, digest, and utilize nutrients in food. When vegetables like cabbage and cucumbers are left to steep and sit until the sugars are broken down to promote the growth of bacteria, this is when the vegetables are fermented.

Fermented foods are also filled with beneficial bacteria that work as reinforcement for the good bacteria in the digestive system. Since 70 percent to 80 percent of the immune system lies in the gut, having proper balance of gut flora is important.

What else is fermentation good for? It preserves food. How? During fermentation, organisms produce acetic acid, alcohol and lactic acid, which are all “bio-preservatives” that retain nutrients and prevent spoilage. Lactic acid acts as a preservative by reducing pH, which inhibits the growth of harmful bacteria. (2)

What Is Fermentation? Fermentation and Probiotics

In the late 19th century, microbiologist realized microorganisms in the gastrointestinal tract of healthy individuals were different than those who were sick. These beneficial microflora were named probiotics, literally meaning “for life.” Probiotics are microorganisms proven to exert health-promoting influences in humans and animals. The reason why fermented foods and drinks are beneficial is because of the natural probiotics they contain.

According to the Journal of Applied Microbology, the benefits of consuming probiotics include “(i) improving intestinal tract health; (ii) enhancing the immune system, synthesizing and enhancing the bioavailability of nutrients; (iii) reducing symptoms of lactose intolerance, decreasing the prevalence of allergy in susceptible individuals; and (iv) reducing risk of certain cancers.” (3)

Probiotic bacteria not only balance the good bacteria in the gut, but they also help to “tune up” the immune system. As high as 70 percent of the immune system lies in the intestine, so nurturing the bowel immunity with probiotic bacteria keeps the intestinal tract healthy. Probiotic-rich foods include fermented cheese and soy sauce, kimchi, and sauerkraut. Just as there are fermented foods, you can nurture your intestines with fermented probiotic beverages like kefir and kombucha.

What Is Fermentation Good For? Health Benefits of Fermentation

1. Improves Digestion

Fermentation breaks down nutrients into more easily digestible forms. When lactobacilli in fermented foods proliferate, their vitamin levels increase and digestibility is enhanced. When it comes to soybeans, this protein-rich bean is indigestible without fermentation. Fermentation breaks down the soybeans complex protein into readily digestible amino acids, giving us traditional Asian ingredients, such as miso, tamari (soy sauce) and tempeh. (4)

Milk is also difficult for many individuals to digest. A type of bacteria present in fermented dairy products converts lactose, the milk sugar that many individuals cannot tolerate, into digestible lactic acid. In a study out of France on women who reported minor digestive problems, those women reported improved gastrointestinal digestive symptoms when fermented milk containing Bifidobacterium lactis was consumed. (5)

2. Suppresses H. pylori

H. pylori (Helicobacter pylori infection) is an important risk factor for many gastrointestinal diseases. Some fermented foods serve useful for suppressing H. pylori infection.

An observational study published in World Journal of Gastroenterology involving 464 participants found lower prevalence of H. pylori seropositivity in those who consumed yogurt more than once a week compared to those who did not. (6) This confirms other research findings that fermented milk improves gastrointestinal symptoms in patients who tested positive for H. pylori. (7)

3. Has Anticancer Effects

Cancer is caused by activation or mutation of abnormal genes, which control cell growth and division. Researchers believe probiotic cultures and fermented foods might decrease the exposure to chemical carcinogens by: (8)

  • detoxifying the ingestion of carcinogens
  • altering the environment of the intestine and decreasing metabolic activities or populations of bacteria that may generate carcinogenic compounds
  • producing metabolic products that cause programmed cell death or apoptosis
  • producing compounds that inhibit the growth of tumor cells
  • stimulating the immune system to defend itself against cancer cell proliferation

There are several reports on the ways fermented foods can help treat cancer:

  • Large cohort studies in the Netherlands and Sweden have observed the effects of regular consumption of fermented dairy products in reducing the risk of bladder cancer.
  • Strains of bacteria called lactobacillus prevent toxicity of heavy metals by excreting harmful heavy metals and heterocyclic aromatic amines, carcinogens found in overcooking meat.
  • Kimchi, a fermented cabbage cuisine, contains strains that promote the degradation of organophosphorus pesticides, by breaking down a cancer-causing food preservative called sodium nitrate.

4. Enhances Bioavailability of Nutrients

Fermentation helps create new nutrients, like B vitamins, folic acid, riboflavin, niacin, thiamine and biotin, and has been shown to improve the availability, digestibility and quantity of some dietary nutrients. The bioavailability of fat and protein are enhanced by bacterial enzymatic hydrolysis, and the production of lactic acid, butyric acid, free amino acids and short chain fatty acids (SCFA) are increased by lactic acid bacteria.

When SCFAs are absorbed, they may help protect against pathological changes in the colonic mucosa. They play an important role in maintaining an appropriate pH in the colon, which is important in the expression of various of bacterial enzymes and in carcinogen and foreign compound metabolism in the gut.

5. Reduces Symptoms of Lactose Intolerance

Lactobacillus consumes lactose in milk and transforms it into lactic acid that may be easier for individuals to digest. Lactic acid in yogurt reduces symptoms of lactose intolerance in individuals who are lactase-deficient. This may be because the lactic acid bacteria in the milk causes an increase of lactase in the small intestine.

One review of the topic states:

In clinical practice, replacing milk with fermented dairy products allows for decreased diarrhea, better digestion and improvements in other symptoms of intolerance in participants with lactose intolerance in subjects with short-bowel syndrome and children with diarrhea.

Enhanced digestion of sucrose was shown in infants with sucrase deficiency as well. 

6. Helps Treat Hepatic Disease

Non-alcoholic fatty liver disease is the buildup of extra fat in the liver cells not caused by alcohol. Liver disease can cause liver swelling, scarring, and even lead to cancer or liver failure.

In a double-blind, randomized, controlled clinical trial, some participants consumed 300 grams a day of fermented probiotic yogurt containing lactobacillus acidophilus and bifidobacterium lactis, while those in the control group consumed 300 grams a day of conventional yogurt for eight weeks. The group who consumed the probiotic yogurt had reductions in alanine aminotransferase, aspartate aminotransferase, total cholesterol and low-density lipoprotein cholesterol compared to the control group. The reduction in these parameters may be useful in management of liver disease risk factors.

7. Improves Arthritis Symptoms

Most people know someone with arthritis. It is the leading cause of disability, with symptoms including aching, pain, stiffness and swelling of the joints. It is thought that inflammation associated with rheumatoid arthritis symptoms may be modulated by the consumption of fermented foods.

A randomized, double-blind, placebo-controlled pilot study of probiotics in active rheumatoid arthritis found that “patients with at least four swollen and four tender joints and stable medications with no steroids for at least one month prior to and during the study, showed a significant improvement in the Health Assessment Questionnaire score after three months of probiotic treatment.”

8. Treats Inflammatory Bowel Disease

Fermented milk supplemented with probiotics can exhibit a direct effect in the gut in managing inflammatory and functional bowel disorders. Clinical trials show that probiotics help reduce abdominal pain, bloating, constipation and flatulence in patients with inflammatory bowel disease, including Crohn’s disease.

Best Fermented Foods

1. Kefir

Kefir is a unique cultured dairy product due to combined lactic acid and alcoholic fermentation of lactose in milk. Kefir is produced by microbial activity of kefir grains, which have a relatively stable and specific balance of lactic acid bacteria and yeast.

The benefits of kefir make it a “functional food,” meaning it can potentially help treat or prevent disease. It’s been associated with a reduction in lactose intolerance, better immune system activity, lowered cholesterol and anti-cancer actions. (15) Consequently, research on kefir has increased in the past years.

2. Kimchi

Kimchi is a spicy and popular fermented food enjoyed in Korea. Since it is low in carbohydrates, fat, and has a high content of vitamins, minerals, dietary fiber and phytochemicals, it is a perfect fermented food for weight control.

3. Kombucha

Kombucha is a fermented tea that can be made from home or bought commercially. Benefits of kombucha include reducing blood pressure, improving cholesterol levels, increasing the body’s resistance to cancer and detoxifying the body.

4. Miso

Miso is a paste-like, half-solid food with sweet and salty taste, which has been gaining popularity worldwide. It has been a staple food in Japan and is used to cook miso soup and side dishes as seasoning. The bioactive compounds formed or released by the enzymes during miso production have been shown to exhibit antioxidant, antidiabetic, anticancer and antihypertensive properties.

5. Natto

A traditional Japanese food made from fermented soy with Bacillus subtilis is natto. The enzymes during the fermentation process produce mucilage that contains nattokinase. Natto is a natural blood thinner.

6. Sauerkraut

Sauerkraut is finely chopped cabbage that has been fermented by lactic acid-producing bacteria. By fermenting cabbage, it can become more functional by protecting blood vessels and increasing vitamin C, folate and manganese.

7. Tempeh

One of the exceptions to the “soy is bad for you” rule, tempeh is a fermented soybean originally from Indonesia. (17) In a clinical study, daily consumption of boiled tempeh for two months among patients with active pulmonary tuberculosis on standard therapy showed a positive effect on weight gain and physical function change.

8. Yogurt

No cultured food is more well-known or acknowledged for its health benefits than yogurt. Probiotic yogurt is extremely high in calcium, zinc, B vitamins, probiotics and protein.

What Is Fermentation? How to Ferment Foods

Fermenting your own food seems like a daunting adventure, but it can be done at home with the help of easy-to-follow instructions. Fermented foods are made by a process called lacto-fermentation, which is feeding starch and sugars to natural bacteria in the food, creating lactic acid. This process is used to create beneficial B vitamins, enzymes, omega-3 fatty acids and strains of probiotics.

 

Fermented food are budget-friendly and will help you to secure food for a longer period of time. Plus, fermenting is better than traditional canning methods. Almost any fruit or vegetable can be fermented, and you can include different herbs and spices to add variety to your ferments. Here’s a list on how to get started:

1. Equipment

The basic pieces of equipment required for most fermentation are containers to keep them in. Glass containers are a great option because they don’t contain chemicals like BPA and don’t scratch easily. Plastic containers should be avoided for various of reasons, such as plastic is easy to damage, leeching chemicals and foreign bacteria that can affect the fermentation.

Ceramic containers are commonly used to secure large batches of vegetables. Food-grade porcelain containers can be used to ferment, but avoid vases and decorative pottery because they are not used for fermenting food. Cloth or coffee paper filters are used to secure the small jars with a right rubber band. A butter muslin and a tight-weave towel with a rubber band can also be used to secure the fermented food. Canning lids should have airlocks to reduce the chances of mold and yeast formation.

2. Prepare Vegetables

Chopping, slicing, grating or shredding are several ways to prepare the vegetables for fermentation. Cutting the vegetables into smaller pieces speeds up the fermentation process.

3. Salt, Whey or Starter Culture

Depending on what you want to ferment, the recipe may call specifically for salt, starter culture, sugar or whey.

4. Weighing

It’s best to use river rocks to securely hold the vegetables under the brine. Those are available at your local river, or you can boil them for 15–20 minutes after scrubbing them with soap. You can also use heavy parts of a vegetable to add some weight to the fermented vegetables below the brine. It is important to keep the fermented vegetables under the brine to prevent spoilage.

5. Storing

When vegetables are done fermenting, move them to a cold environment. You’ll know when you vegetables are ready for storage if you notice bubbling, a sour aroma and taste good. If you notice a rotting or spoiled smell, discard, clean the container thoroughly and try again another time.

Fermented Foods Recipes

  1. Give your taste buds a tangy and tasty treat with this sauerkraut recipe
  2. Please any palate by trying a classic switchel drink.
  3. Spice up your dishes by adding a warm bowl of miso soup.

What Is Fermentation? History of Fermentation

Many people throughout history have recognized that fermentation as a mysterious life force. Louis Pasteur, a French chemist who turned his attention to fermentation processes, worked with Lillie industrialist, a beetroot alcohol manufacturer whose factory was experiencing inconsistent results.

According to Wild Fermentation: The Flavor, Nutrition, and Craft of Live Culture Foods:

Pasteur’s methodical study of beetroot fermentation quickly convinced him that fermentation was a biological process. The “Mémoire sur la fermentation appelée lactique,” a study on fermentation, was published in April 1857. Pasteur solved the beetroot alcohol manufacturer’s problem by heating the beet juice to destroy naturally occurring lactic acid-producing bacteria and adding it with alcohol-producing yeast.

This was the earliest application of the heating process now credited on every milk carton, pasteurization. Pasteur’s discoveries gave a great boost to the mass production of fermented drinks and foods. These products had been enjoyed for thousands of years, created by using processes learned from nature, often accompanied by prayers, rituals and offerings.

Fish, fruits, meat, milk and vegetables are highly perishable, and our ancestors utilized every technique to store foods for later consumption. The 18th century English explorer, Captain James Cook, was recognized by the Royal Society for having conquered scurvy among his crew by sailing with large quantities of sauerkraut. His 60 barrels of kraut lasted for 27 months, and not a single crew member had scurvy, which previously killed large numbers of the crew member on a long sea voyage.

What Is Fermentation? Precautions with Fermentation

Due to the possibility of contamination of improperly fermented food and raw milk, certain fermented foods should be avoided during pregnancy.Follow recommended temperatures, time and weight usage during fermentation to prevent contamination.

Tyramine, is natural substance found in aged and fermented foods, is a well-accepted migraine trigger, so be careful if you suffer from migraines.

Final Thoughts on What Is Fermentation

  • Fermentation is everywhere and been used by humans for thousands of years.
  • What is fermentation good for? Fermentation has many health benefits, such as enhancing bioavailability, reducing symptoms of lactose intolerance, and holding anti-inflammatory and anticancer properties.
  • Fermented foods house beneficial bacteria called probiotics that can be found in eating kimchi, kefir, natto, tempeh, kombucha and yogurt.
  • Proper preparation of fermented foods can allow you to enjoy and benefit from your tasty fermentation for a very long time. 

  • by Joe Boland

Read more

Ensymes & Probiotics

As a Board Certified Gastroenterologist it is easy for me to discuss how important the digestive system is and when it’s not working properly how it can throw off the entire body.

My name is Dr. Liz Cruz, I have been practicing GI for almost two decades. I have my own practice in Phoenix, Arizona and have over 20,000 patients on my patient panel. I perform close to 3,000 colonoscopies and upper endoscopies per year so I have just a little experience in this area. Your digestive system is considered your second brain for a reason. Let me explain how important it is and when it’s not working properly how it can affect the rest of your health.

Your digestive system is made up of several organs; your mouth, esophagus, stomach, small intestine, pancreas, liver, gallbladder, and large intestine (colon). This is a very important set of organs in the body as its job is to digest, assimilate, metabolize and eliminate everything you put into it every day. This includes things like food, drinks, supplements, and medicines. This is the set of organs that is responsible for feeding your body the necessary nutrients it needs to be happy and healthy. So let’s discuss what happens when things go wrong.

Importance of Enzymes

First and foremost the most important part of the digestive system is the ability to digest your food properly. When food enters your stomach it is still a solid, obviously we chew our food but we don’t chew it into a liquid. Your body cannot use food in a solid form, it has to be broken down into a liquid in order for your body to absorb it properly. This process takes place in the stomach where acid, enzymes and other digestive juices are created to break down your food. If there is not enough enzymes or juices that form, thorough digestion cannot take place. Meaning your food is going to move into your small intestine in chunks instead of in liquid form.

If the body cannot absorb the undigested particles of food, the body will not be able to get the nutrients from the food you are eating. This is how we slowly malnourish our cells and in turn our body. You can be eating the healthiest diet in the world, but if your body is not breaking down the food, you’re not going to benefit from it. A malnourished body is tired, has low energy and cannot make healthy red blood cells, in turn causing many areas of the body to suffer, for example the heart, the brain, and the bones. We as a society tend to eat the Standard American Diet (SAD) which consists of fast food, processed foods and foods loaded with chemicals and preservatives. Because we are eating foods that really aren’t food, our body doesn’t know how to break it down to benefit from it, in turn we are slowly malnourishing our bodies.

A Leak in Your Gut?

The other issue caused by undigested food moving into the small bowel is a disease state called leaky gut. While the small intestine is trying to absorb the chunky food, the chunks leave small holes or tears in the small intestine. This means that more substance than should are entering the body, causing there to be an immune response, such as allergic reactions to foods or food sensitivities. Never before in history has there been so many people with food allergies, or issues with gluten as we have today. This is mainly because of leaky gut syndrome.

Is Your Gut Flora Strong?

Another digestive issue that causes whole body health issues is not having a strong gut flora. Eighty percent of our immune system resides in our gut. Mainly because we tend to get exposed to germs, bacteria and viruses through our mouth. Our digestive system is home to trillions of good bacteria helping to fight off those germs that we get exposed to every day. The problem is many of us don’t have enough good bacteria in our gut to do an effective job. Because of our poor diets, high stress levels and common use of antibiotics, our gut flora is extremely compromised. Having more bad guys than good guys in our gut can lead to us being sick on a regular basis with infections (sinus, ear, etc.), in addition to digestive issues such as constipation, diarrhea, gas and bloating.

Pillage in Your Pipes?

Speaking of elimination issues, if we are not having regular bowel movements it can lead to a whole host of medical issues. Ideally you should be having a bowel movement three times per day, the idea is food in, food out. So if you are eating three times per day you should be pooping three times per day. Most people are not experiencing this and are lucky to have one bowel movement per day. If this is the case, you are considered constipated.  Your intestines are not lead pipes, they are tissue with blood running through them. When you have days of poop piled up in there waiting to come out it causes a toxic build up in the colon. The same blood that runs through your toxic colon also runs through your brain and your heart. This toxic blood can cause headaches, fibromyalgia, skin irritations, tiredness, low energy, foggy brain, etc.

As you can see, it is imperative to have a healthy digestive system in order to have a healthy body. Without one the other cannot exist. If you are having digestive issues, consider trying some natural options before opting for prescription meds. I am all about a healthy digestive system and in turn a super healthy body!

Forbidden Black Rice

Forbidden Black Rice and Quinoa is a nutritional marriage made in vegan heaven. Both of these amazing grains are loaded with antioxidants, protein, calcium, fiber and much other valuable life-sustaining nutrients.

“The Long-Lost Superfood” – Forbidden Black Rice, a treasure house of antioxidants, fiber, nutrients, minerals and amino acids capable of combating and preventing a host of health problems ranging from cancer, diabetes, and heart disease to Alzheimer’s. Apparently, the emperor’s of ancient China was right. The black, outer layer of this rice, contains antioxidant-rich bran. The purple and reddish pigment of this rice, which gives it its black appearance, contains Anthocyanins, the same antioxidants found in such prominent superfoods as blueberries, Acai berries, and grapes. Forbidden Black Rice is one of my favorite grains. The Emperor’s of ancient China guarded the secretive Black Forbidden Rice like gold and only allowed his family to consume it.

Quinoa is an excellent protein and calcium source and contains all essential amino acids (useful for vegans and vegetarians). One cup of ready-to-eat quinoa has nearly 10 grams of protein or twice the amount of protein found in other cereal grains, it also has 5 grams of fiber, for just 220 calories. The Incas only allowed their warriors to eat quinoa because it gave them amazing stamina and energy. Quinoa is actually a seed from a fruit plant, not a grain, but it looks like a grain so I just call it a grain – I know a lot of people will correct me –

Both Quinoa and Black Forbidden Rice is “Gluten Free.”

My recipe is simple. The Forbidden Black Rice takes thirty minutes to prepare. Rinse one cup of Forbidden Black Rice and add to pot along with two cups of water. Bring to a boil and simmer for thirty minutes.

Quinoa takes fifteen minutes to prepare – Take one cup of quinoa and rinse it well, add to a pot along with two cups of water and cook for fifteen minutes.

Fluff and let stand with the heat and covered both the quinoa and Forbidden Black Rice when finished for ten minutes or so. Then combine both grains in a mixing bowl along with your favorite vegetables like onions, parsley, shredded kale, carrots, celery, etc.

Toss well with freshly squeezed lemon or lime juice and serve with avocado slices……….

Delicious and super healthy beyond your wildest imagination……

picture credit – Candy Wong

Immune system

Did you know that over 70% of your immune system is located in your digestive system? Did you know that there are more neurons in the small intestine than in the entire spinal cord?

Remember, a robust immune system is your #1 defense against ALL diseases. So, if you want to stay healthy, you must keep your gastrointestinal system (i.e. your “gut”) in a healthy state.

Optimal gastro…intestinal health depends on the ratio of good and bad bacteria (85/15 is optimal). The gut of every healthy person contains about 3½ pounds of probiotics (“beneficial living bacteria”) that produce essential vitamins and hormones and help your digestive system break down proteins, fats, and carbohydrates, as well as digest waste.

Most importantly they compete with undesirable micro-organisms such as yeasts, fungi, bacteria and parasites, which can result in all sorts of problems, ranging from cancer to IBS to allergies. Amazingly, there are over 400 species of microbes living in your gut which contain more bacteria than there are known stars in the sky!

A 2008 study shows that probiotics can modulate immune responses via your gut’s mucosal immune system. It was found that probiotics also have an anti-inflammatory potential, resulting in a decrease in serum CRP (a sensitive marker of inflammation) levels and a reduction in the bacteria-induced production of pro-inflammatory cytokines.

Illness is oftentimes a result of previous antibiotics, which not only killed the “bad guys” but also killed the “good guys” and left the host susceptible to future infection, including candida overgrowth. So, in order to get healthy again, we need to add probiotics to our diets. Raw, fermented foods are brimming with health-promoting probiotics and have been staples of the human diet for thousands of years.

One such ancient food is sauerkraut, produced simply by covering cabbage with water and letting it sit for several weeks.

Naturally occurring bacteria on the surface of the cabbage leaves thrive in this environment, chemically changing the cabbage and increasing its B vitamin content.

Also, kefir is an excellent choice to obtain natural probiotics. A quart of kefir has far more active bacteria than you can possibly purchase in any probiotics supplement, and it is very economical as you can reuse the kefir from the original quart of milk about ten times before you need to start a new culture pack. Just one starter package of kefir granules can convert about 50 gallons of milk (use raw milk) to kefir.

Fermented soy products (like natto and miso) are also good ways to obtain probiotics, but make sure that they are from ORGANIC soy, since over 90% of the soy in the USA is now GMO.
Alex Steblowsky

All Honey Ferments

All Honey Ferments are the same basic fermented thing as any Honey Wine/Mead, and like the popular Fad “Honey Ferment” that circulates on the Internet lately… “Honey Garlic”, most do not realize that most anything can be also made into an effective daily tonic using this fermentation pathway.

All the difference is, is that this ferment is left a bit thicker than a normal mead, so it can be used as a tonic, similar to any cough syrup for consistency and concentration.

Honey ferments via yeast action IF the moisture content of honey goes above 17.2% and better if at 25% and over, as the yeasts come out of dormancy in raw honey and work to convert the sugars in honey or added materials into alcohols.

Alcohols are an effective ‘solvent’ for med or flavor extraction of most herbals one can toss into this ferment.

(Honey is not Conducive to a bacterial ferment, however these days one should check the pH of the honey to make sure it is already under the safety line of pH 4.6 before one sets up the ferment… due to concerns of certain pathogenic toxin activity happening in raw honey).

IF pH is over pH 4.6 the honey has to be buffered down with a distilled vinegar or acid blends found at any wine ferment store outlet or online. The yeasts even like starting the ferment best if down at least to pH 4.0… 3.8 is ideal, same as with any wine or mead ferment.

Here is a pic of a honey tonic made with 19 local gathered medicinal herbs, berries, tree barks and roots in our local gathered wild jungle honey.
I call this one “19 Flying Tigers”. Local honeys and herbs etc. are the most effective immune boosters as all in them is local to one’s environment so train one’s personal space immune factors.

Honey from a distance is not so personally medicinal but is still a nice sweet product to ferment.

Pasteurized honey can also be used as all one does then is add a bit of water to raise moisture up and a good pinch of a good wine yeast to get the ferment happening!

Stir each day to introduce O2 as yeasts need that at the start. Use a loose lid to cover or a cloth perhaps just like with kefir or kombucha or WK, or any wine for the first “primary” aerobic ferment sequence.
When bubbling slows down then no more stirring for about a month as now yeasts go anaerobic with no O2 needed, and do the actual ferment which is converting sugars to alcohols.

I leave the material in the honey for perhaps 5 to 6 months, then strain them out, discard some… with garlic use it for cooking or munching and bottle the tonic honey for fridge storage or in a cool area where it can bottle age for years….. 5 or more years is ideal. … IF one can resist using it all up before then that is! lol    thank you Lance Hancherow

Vegan Keto Diet Guide

Vegan Keto Diet Guide: Benefits, Foods and Sample Menu

The ketogenic diet is a high-fat, low-carb, moderate-protein diet promoted for its powerful effects on weight loss and overall health.

Though often associated with animal foods, this way of eating can be adapted to fit plant-based meal plans — including vegan diets.

Vegan diets exclude all animal products, making it more difficult to eat low-carb.

However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.

This article explains what to eat and avoid on a vegan keto diet and provides a one-week vegan keto menu.

What Is the Vegan Keto Diet?

The ketogenic diet is low in carbs, high in fat and moderate in protein.

Carbs are typically reduced to less than 50 grams per day to reach and maintain ketosis — a metabolic process in which your body burns fat for fuel instead of glucose (1, 2).

Since this way of eating is composed mostly of fat — generally around 75% of your intake — keto dieters often turn to high-fat animal products, such as meats, butter and full-fat dairy.

However, those who eat plant-based diets, including vegans, can follow a ketogenic diet as well.

People on a vegan diet consume only plant-based foods, such as vegetables, fruits and grains, and avoid animal-based foods like meat, poultry, eggs and dairy.

Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds and nuts.

Summary The vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.

Vegan Keto Diet Benefits

Several health benefits are associated with vegan and ketogenic diets. However, no studies focus specifically on vegan keto diets.

Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes and certain cancers.

For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes (3).

What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products (4).

A review of 12 studies found that over 18 weeks, people who followed vegan diets lost an average of 5.5 pounds (2.52 kg) more than participants on non-vegetarian diets (5).

Like the vegan diet, research has shown that following the high-fat, low-carb ketogenic diet may positively impact your health.

The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.

A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.

In addition, the keto diet significantly raised levels of adiponectin, a protein involved in blood sugar regulation and fat metabolism (6).

Higher levels of adiponectin have been associated with better blood sugar control, reduced inflammation and a lower risk of obesity-related diseases, including heart disease (7, 8).

Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol (9).

Being that both vegan and ketogenic diets may benefit your health in similar ways, it’s likely that combining the two by following a vegan keto diet would positively impact health as well.

Summary Both vegan and ketogenic diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes.

Foods to Avoid

When following a vegan keto diet, you must significantly reduce your carb intake and replace carbs with healthy fats and vegan sources of protein.

Animal products, including eggs, meat, poultry, dairy and seafood, are excluded on a vegan keto diet.

Here are examples of foods that should be completely avoided:

  • Meat and poultry: Beef, turkey, chicken, pork.
  • Dairy: Milk, butter, yogurt.
  • Eggs: Egg whites and egg yolks.
  • Seafood: Fish, shrimp, clams, mussels.
  • Animal-based ingredients: Whey protein, honey, egg white protein.

Here are examples of foods that should be significantly reduced:

  • Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
  • Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
  • Sweeteners: Brown sugar, white sugar, agave, maple syrup.
  • Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
  • Beans and legumes: Black beans, chickpeas, kidney beans.
  • Fruits: All fruits should be limited. However, small portions of certain fruits like berries are allowed.
  • High-carb alcoholic beverages: Beer, sweetened cocktails, wine.
  • Low-fat diet foods: Low-fat foods tend to be high in added sugar.
  • High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades.
  • Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.

The level of carbohydrate restriction when following a vegan keto diet varies depending on your health goals and individual needs.

In general, healthy, high-fat vegan foods and vegan protein sources should make up the majority of your diet.

Summary Animal products, as well as high-carbohydrate foods such as grains, sweetened beverages and starchy vegetables, should be restricted when following a vegan keto diet.

Foods to Eat

When following a vegan keto diet, it’s important to focus on vegan, healthy foods that are high in fat and low in carbs.

Foods to eat on a vegan keto diet include:

  • Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
  • Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil.
  • Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
  • Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
  • Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
  • Vegan protein sources: Full-fat tofu, tempeh.
  • Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
  • Avocados: Whole avocados, guacamole.
  • Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
  • Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.

Though the keto diet cuts out many food groups that vegans rely on, such as whole grains and starchy vegetables, a vegan keto diet can be followed with careful planning.

Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.

Summary Vegan keto diet foods include non-starchy vegetables, avocados, nuts, seeds, coconut, vegan protein sources and healthy oils.

A One-Week Vegan Keto Meal Plan

Though the vegan keto diet may seem very restrictive, many meals can be constructed using vegan-friendly ingredients.

Following is a one-week sample menu for the vegan keto diet:

Monday

  • Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds and unsweetened shredded coconut.
  • Lunch: Vegan cream and low-carb vegetable soup.
  • Dinner: Cauliflower rice stir-fry with tofu.

Tuesday

  • Breakfast: Tofu scramble with vegan cheese and avocado.
  • Lunch: Zucchini noodles with walnut pesto and vegan cheese.
  • Dinner: Vegan walnut chili with vegan cheese and sliced avocado.

Wednesday

  • Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds.
  • Lunch: Creamy coconut and cauliflower soup.
  • Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce.

Thursday

  • Breakfast: Full-fat coconut yogurt topped with nuts, seeds and unsweetened shredded coconut.
  • Lunch: Tofu, vegetable and coconut curry.
  • Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.

Friday

  • Breakfast: Tofu scramble with vegan cheese, mushrooms and spinach.
  • Lunch: Vegetable and tofu salad with avocado dressing.
  • Dinner: Eggplant lasagna made with vegan cheese.

Saturday

  • Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder and vegan protein powder.
  • Lunch: Vegetable and tofu salad with avocado dressing.
  • Dinner: Cauliflower fried rice.

Sunday

  • Breakfast: Coconut almond chia pudding.
  • Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables and pumpkin seeds.
  • Dinner: Vegan cauliflower mac and cheese.

Vegan Keto Snacks

Try out these vegan-friendly snacks to keep your appetite in check between meals:

  • Sliced cucumber topped with vegan cream cheese
  • Coconut fat bombs (high-fat snacks made with coconut butter, coconut oil and shredded coconut)
  • Nut and coconut bars
  • Coconut milk and cocoa smoothie
  • Trail mix with mixed nuts, seeds and unsweetened coconut
  • Dried coconut flakes
  • Roasted pumpkin seeds
  • Celery sticks topped with almond butter
  • Coconut milk yogurt topped with chopped almonds
  • Olives stuffed with vegan cheese
  • Guacamole and sliced bell pepper
  • Cauliflower tater tots
  • Coconut cream with berrie                                                                                                                   Summary There are many delicious foods to choose from when following a vegan keto diet. Meals and snacks should be high in healthy fats and low in carbs.
Drawbacks and Side Effects

While the vegan keto diet may benefit your health, it has some potential drawbacks.

The Importance of Supplements and Diet Quality

Vegan diets tend to be low in important nutrients, especially if not carefully planned.

Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron and calcium are examples of nutrients that some vegan diets lack (10, 11).

Because the vegan keto diet is more restrictive than normal vegan diets, it’s critical that those following it supplement with high-quality vitamins and minerals and plan their meals to ensure a nutritionally adequate diet.

Eating fortified foods, focusing on whole-foods and enhancing nutrient availability, for example through fermenting and sprouting, is important for people following a vegan keto diet.

However, it may be difficult for vegan keto dieters to meet their micronutrient needs through food alone.

Supplementing with certain vitamins and minerals commonly lacking in vegan diets is a smart way to prevent potential deficiencies and ensure that your daily requirements are met.

Vegan Keto Diet Side Effects

Transitioning to a ketogenic diet can be difficult.

Often referred to as the keto flu, the transition period from a higher-carb diet to a keto diet can be challenging on your body.

As your body switches from burning glucose to fat for fuel, unpleasant symptoms may occur.

Side effects of the vegan keto diet may include (12):

  • Fatigue
  • Nausea
  • Irritability
  • Constipation
  • Poor concentration
  • Diarrhea
  • Weakness
  • Headaches
  • Muscle cramps
  • Dizziness
  • Difficulty sleeping

Staying hydrated, getting enough rest, eating fiber-rich foods and engaging in light activity can help ease keto flu symptoms.

What’s more, supplementing with the electrolytes magnesium, sodium and potassium can help reduce certain symptoms, such as muscle aches, headaches and insomnia.

As the vegan keto diet restricts many foods, it’s not appropriate for everyone.

The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes or those with eating disorders or a history of disordered eating.

If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow.

Summary Low-carb, high-fat diets may not be suitable for pregnant women, children and people with certain medical conditions. If you’re unsure whether the vegan keto diet is the right choice for you, seek advice from your doctor.

The Bottom Line

The high-fat, low-carb vegan keto diet focuses on whole, unprocessed, plant-based foods.

Vegan and ketogenic diets have been linked to benefits like weight loss and reduced heart disease and diabetes risks.

Certain supplements may be necessary to ensure nutrient needs are met, including iron and vitamins B12 and D.

Though research shows that both the vegan diet and the keto diet may benefit your health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow long term.

by Jillian Kubala,

Why Tempeh Is Incredibly Healthy and Nutritious

Why Tempeh Is Incredibly Healthy and Nutritious

Tempeh is a fermented soy product that’s a popular vegetarian meat replacement.

However, vegetarian or not, it can be a nutritious addition to your diet.

High in protein, probiotics and a wide array of vitamins and minerals, tempeh is a versatile ingredient that comes with a variety of health benefits.

This article will take a deeper look at the many advantages of tempeh.

What Is Tempeh?

Tempeh is a traditional Indonesian food made from soybeans that have been fermented, or broken down by microorganisms.

Following fermentation, the soybeans are pressed into a compact cake that is commonly consumed as a vegetarian source of protein.

In addition to soybeans, tempeh may also be made from other bean varieties, wheat or a mixture of soybeans and wheat (1).

Tempeh has a dry and firm but chewy texture and a slightly nutty taste. It can be steamed, sautéed or baked and is often marinated to add more flavor.

Much like other meatless sources of protein, such as tofu and seitan, tempeh is a popular choice among vegans and vegetarians because it’s packed with nutrients.

Summary: Tempeh is typically made up of fermented soybeans and/or wheat. It can be prepared in a variety of different ways and is high in nutrients, making it a popular vegetarian source of protein.

Tempeh Is Rich in Many Nutrients

Tempeh boasts an impressive nutrient profile. It is high in protein, vitamins and minerals but low in sodium and carbs.

A 3-ounce (84-gram) serving of tempeh contains these nutrients (2):

Calories: 162

Protein: 15 grams

Carbs: 9 grams

Total fat: 9 grams

Sodium: 9 milligrams

Iron: 12% of the RDI

Calcium: 9% of the RDI

Riboflavin: 18% of the RDI

Niacin: 12% of the RDI

Magnesium: 18% of the RDI

Phosphorus: 21% of the RDI

Manganese: 54% of the RDI

Because it is more compact than other soy products, tempeh provides more protein than some other vegetarian alternatives.

For example, 3 ounces (84 grams) of tofu contains 6 grams of protein, or about 40% of the protein in the same amount of tempeh (3).

Tempeh is also a good dairy-free source of calcium. One cup (166 grams) of tempeh contains about 2/3 of the calcium found in one cup of whole milk (2, 4).

Summary: Tempeh is a good source of protein, iron, manganese, phosphorus, magnesium and calcium. It is also low in carbs and sodium.

It Contains Probiotics

Fermentation is a process that involves the breaking down of sugars by bacteria and yeast (5).

Through fermentation, the phytic acid found in soybeans is broken down, helping to improve digestion and absorption (6).

Additionally, fermented foods are a good source of probiotics, which are beneficial bacteria found in your gut that can help promote digestive health (7).

Compared to other tempeh varieties, soy-based tempeh is especially rich in probiotics.

A 2013 test-tube study found that soy tempeh was more effective than bean-based tempeh in stimulating the growth of Bifidobacterium, a beneficial strain of bacteria (8).

Studies have found that probiotics could alleviate the symptoms of irritable bowel syndrome, prevent diarrhea, reduce bloating and support regularity (9, 10, 11).

Some studies have even found that probiotics could increase weight loss.

One study supplemented 210 adults who had large amounts of belly fat with probiotics. Following the 12-week study, participants lost an average of 8.5% of their belly fat (12).

Probiotics have also been associated with improvements in immunity, mental health and even blood cholesterol levels (13, 14, 15).

Summary: Tempeh contains probiotics, which may help promote digestive health, increase weight loss and improve immune function, mental health and blood cholesterol levels.

It’s High in Protein to Keep You Full

Tempeh is high in protein. One cup (166 grams) provides 31 grams of protein (2).

Some studies suggest that a protein-rich diet may stimulate thermogenesis, leading to an increase in metabolism and helping your body burn more calories after each meal (16).

A diet high in protein can also aid in appetite control by increasing fullness and decreasing hunger (17).

One study found that high-protein soy snacks improved appetite, satiety and diet quality compared to high-fat snacks (18).

Additionally, research shows that soy protein can be just as effective as meat-based protein when it comes to appetite control.

In a 2014 study, 20 obese men were placed on a high-protein diet that included either soy-based or meat-based protein.

After two weeks, they found that both diets led to weight loss, a decrease in hunger and an increase in fullness with no significant difference between the two protein sources (19).

Summary: Tempeh is high in soy protein, which can promote satiety, reduce hunger and increase weight loss.

It May Reduce Cholesterol Levels

Tempeh is traditionally made from soybeans, which contain natural plant compounds called isoflavones.

Soy isoflavones have been associated with reduced cholesterol levels.

One review looked at 11 studies and found that soy isoflavones were able to significantly decrease both total and LDL cholesterol (20).

Another study looked at the effects of soy protein on cholesterol levels and triglycerides. 42 participants were fed a diet containing either soy protein or animal protein over a six-week period.

Compared to animal protein, soy protein decreased LDL cholesterol by 5.7% and total cholesterol by 4.4%. It also decreased triglycerides by 13.3% (21).

Though most available research focuses on the effects of soy isoflavones and soy protein on blood cholesterol, one study did focus specifically on tempeh.

A 2013 animal study examined the effects of nutrient-enriched soybean tempeh on mice with liver damage.

It found that tempeh had a protective effect on the liver and was able to reverse damage to liver cells. Additionally, tempeh caused a decrease in both cholesterol and triglyceride levels (22).

Summary: Tempeh is made from soybeans, which contain soy isoflavones. Studies show that soy isoflavones and soy protein may decrease blood cholesterol levels.

It Could Decrease Oxidative Stress

Studies show that soy isoflavones also possess antioxidant properties and may reduce oxidative stress (23).

Antioxidants work by neutralizing free radicals, atoms that are highly unstable and can contribute to the development of chronic disease.

The accumulation of harmful free radicals has been linked to many diseases, including diabetes, heart disease and cancer (24).

Numerous studies have shown that isoflavones could reduce markers of oxidative stress by increasing antioxidant activity in the body (25, 26).

Other studies have found that supplementing with soy isoflavones may have a favorable effect on several diseases associated with oxidative stress.

For example, one animal study showed that soybean isoflavones decreased blood sugar levels in rats with diabetes (27).

Another study used data from 6,000 households in Japan and found that intake of soy products was associated with a decreased risk of death from heart disease and stomach cancer (28).

Tempeh may especially be beneficial compared to other soy products.

One study compared the isoflavones in soybeans to the isoflavones in tempeh and found that tempeh had greater antioxidant activity (29).

Summary: Soy isoflavones may possess antioxidant properties and could be beneficial in decreasing oxidative stress and chronic disease.

It Can Promote Bone Health

Tempeh is a good source of calcium, a mineral that is responsible for keeping bones strong and dense.

Adequate calcium intake may prevent the development of osteoporosis, a condition that is associated with bone loss and porous bones (30).

In one study, 40 elderly women increased their calcium intake through diet or supplements for two years. Increasing calcium intake decreased bone loss and preserved bone density, compared to control groups (31).

Another study looked at 37 women and showed that increasing dietary calcium intake by 610 mg per day helped prevent age-related bone loss (32).

Other studies show that increasing calcium intake could help increase bone growth and density in children and teenagers (33, 34).

Though dairy products are the most common sources of calcium, studies show that the calcium in tempeh is as well absorbed as the calcium in milk, making it an excellent option for increasing calcium intake (35).

Summary: Tempeh is high in calcium and may help increase bone density and prevent bone loss.

Tempeh May Not Be for Everyone

Tempeh, along with other fermented soy products, is generally considered to be safe for most people.

However, some individuals may want to consider limiting their intake of tempeh.

Those with a soy allergy should avoid tempeh altogether.

Eating tempeh may trigger an allergic response for those allergic to soy, which could include symptoms like hives, swelling or difficulty breathing.

Additionally, soybeans are considered a goitrogen, a substance that can interfere with thyroid function.

Though studies show that soy intake has little to no effect on thyroid function, those with impaired thyroid function may want to keep intake in moderation (36).

Summary: Individuals who have a soy allergy should avoid tempeh, while those with impaired thyroid function may want to limit their intake.

How to Use Tempeh

Both versatile and nutritious, tempeh is easy to incorporate into your diet.

Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, steamed or sautéed and added to dishes.

It can be used in everything from sandwiches to stir-fries.

Here are a few other delicious ways to use tempeh:

Tempeh Bacon

Crispy Maple-Dijon Tempeh Sandwiches

Tempeh Gyro Lettuce Wraps

Easy Baked BBQ Tempeh

Summary: Tempeh is usually marinated or seasoned and then crumbled, baked, steamed or sautéed. It can be used in a wide variety of dishes.

The Bottom Line

Tempeh is a nutrient-dense soy product with a high amount of protein, as well as various vitamins and minerals.

It may decrease cholesterol levels, oxidative stress and appetite while improving bone health.

Tempeh also contains probiotics, which can improve digestive health and promote weight loss.

Nevertheless, those with a soy allergy or impaired thyroid function should limit their intake of tempeh and other soy-based products.

Yet for most, tempeh is a versatile and nutritious food that can be an excellent addition to the diet.

by Rachael Link

Amaranth ..

Whole grains are an important part of a Vegan lifestyle. Consuming at least three servings of whole grains per day can reduce the risk of some chronic health conditions like cardiovascular disease, type II diabetes, and certain cancers. Studies also showed that eating whole grains in place of refined grains can reduce potentially dangerous excess abdominal fat, a buildup that can raise blood pressure and cholesterol levels, and even cause insulin resistance (potentially leading to diabetes)…..Don’t think of these grains as a side dish. I eat these grains as my main dish…

Here are 14 organic whole grains that I stock in my home and eat at least three of every day :

1. Amaranth
Once considered a weed, amaranth is now known for its killer nutritional value. This grain is high in fiber (21 percent of the daily recommended value per cup), and it’s also a great source of the amino acid lysine and nutrients magnesium, calcium, and squalene, a compound that may help prevent cancer. Plus, it’s also a protein powerhouse: In one study, rats that consumed amaranth grew more than those that were fed maize thanks to the grain’s 9 grams of protein per cup. It also has cholesterol-lowering potential….I mix it with quinoa, it takes the same amount of time to cook……

2. Kamut
Kamut is the brand name — and most commonly used name — for the ancient Khorasan strain of wheat. It’s a great source of protein, with 11 grams per cup, as well as nutrients like selenium, zinc, and magnesium. One study even showed that rats that consumed kamut had better responses to oxidative stress than those that had eaten wheat, which basically means kamut has is higher in antioxidants than regular wheat. Kamut should be soaked for 24 hours. I mix kamut with whole barley, spelt and wheat berries along with beans like mung, adzuki, and garbanzo…Rinse them thoroughly after soaking them and simmer for about 40 minutes. Turn the heat off and add vegetables and allow them to steam…….delicious!

3. Millet
Formerly used primarily as bird feed in the U.S., millet is increasing in popularity among humans, whether it’s prepacked like rice or made into flour and used in baked goods. It’s a good source of protein (6 grams per cup) and has been shown to help control glucose levels. Another benefit of keeping glucose levels in check? When blood sugar levels are steady, energy levels are steady….Millet is another grain that takes 15 minutes to simmer, mix it with the quinoa and amaranth…..You can also add lentils, top it off after it is done with chopped tomatoes, parsley, and lemon…….

4. Teff
These teeny tiny grains pack a sizable nutritional punch: Teff is surprisingly high in calcium (one cup contains 12 of the daily recommended value) and vitamin C, a nutrient not often found in grains. Plus, it’s gluten-free, making it perfect for those with gluten sensitivity or celiac disease. Teff is primarily made of high-resistant starch, which can help prevent colon cancer. Resistant starches aren’t immediately digested when traveling through the small intestine. Instead, they hang out in the large intestine, where bacteria feed on them and create fatty acids that make the environment less welcoming to bacteria that can harm the colon[13]. A study also showed that people who ate muffins high in resistant starch felt fuller than those who ate muffins without. Teff’s tiny size (about the size of a poppy seed) allows it to cook quickly compared to other grains, ranging from 12 to 20 minutes depending on desired texture…..Teff can be combined with the 15-minute grains ……..

5. Quinoa
Quinoa is an excellent protein source and contains all essential amino acids (useful for vegans and vegetarians). One cup of ready-to-eat quinoa has nearly 10 grams of protein or twice the amount of protein found in other cereal grains, it also has 5 grams of fiber, for just 220 calories.

Quinoa is also a good source of beneficial minerals, including copper, manganese, iron, and magnesium, plus B-complex vitamins. All of these trace elements and nutrients are necessary for chemical reactions for producing energy out of your foods. Quinoa also offers potassium and good fats that are beneficial for your blood pressure and heart.

6. Farro (aka Emmer)
Same grain, different name (depending on location) — emmer is the American term for while it’s known as farro in Italy, where it has a rich history: This ancient strain of wheat was rationed to Roman soldiers thousands of years ago! A half-cup of farro has more fiber and fewer calories than brown rice or quinoa,….Love Farro, it takes 30 minutes to simmer, I add raw vegetables at the end and an avocado with lemon….. If you can’t find it in the U.S., buy it directly from Bluebird organic farms. They are a great family owned business and will ship it same day…

7. Whole Barley
Barley dates back to the Stone Age and can take on many roles. It can be ground into flour or meal for baked goods, added to soups and stews in its pearled form, and (of course) malted to make beer or whiskey. Since it’s high in fiber (almost a quarter of the daily recommended value in one cup of the pearled stuff), it may help prevent some chronic diseases and lower cholesterol….I love whole barley, make sure to buy it in bulk and organic and don’t confuse it with pearl barley. Pearl barley which is barley without the nutrition, kind of like white rice compared to brown rice…..

8. Bulgur
Bulgur, another derivative of wheat, it’s the result of boiling, drying, and cracking wheat kernels. It’s incredibly versatile in dishes and cooks in about the same amount of time as pasta. With 8 grams of fiber per cup or 33 percent of the daily recommended value, bulgur beats out quinoa, oats, millet, buckwheat, and corn in that category.

9. Spelt
Spelt is a type of wheat that is higher in protein than other types, and — in flour form — can easily be used as a substitute for wheat flour in recipes. There is some evidence that those with sensitivity to wheat can tolerate spelt, but other research suggests those with gluten intolerance might still want to hold off.

10. Buckwheat
Native to Russia, buckwheat is actually not a type of wheat at all — it’s a herb! More closely related to rhubarb than to wheat (making it gluten-free!), its seeds are ground into flour or crushed to make groats, which are cooked like rice. Buckwheat may also help lower cholesterol levels by binding to cholesterol molecules and dragging ‘em out of the body on its way through the digestive system. It can also be helpful in treating diabetes because it naturally contains a compound that lowers blood glucose levels]. Buckwheat is the main ingredient in most soba noodles and these pancakes, but pairing it with pickles could also work…..Another favorite of mine that takes 15 minutes to simmer. I add lentils and top it off when serving with tomatoes, lemon, and an avocado….

11. Red rice
A type of yeast growing on rice grains yields this fun colored food — and the health benefits are pretty astounding. Long used for its medicinal properties in Asian countries (back in the 1300’s), it was used in China to aid in digestion, blood circulation, and spleen health), red rice extract is gaining popularity in the US for its cholesterol-lowering properties. Red rice can also refer to a type of rice with a red husk, which is high in fiber, has a nutty taste, and, when mixed with other foods, can turn the dish a festive shade of pink or red.

12. Rye berries
Everyone knows about rye bread, but the grain can also be eaten in its berry form. Rye berries can be cooked like rice or barley in pilafs or soups, though cooking can take up to an hour. Not a fan of rye bread? Don’t be discouraged — that distinct flavor comes from caraway seeds added to the bread, not the rye itself, so dishes made with rye berries won’t have the same taste. As for health benefits, it’s hard to beat rye: One study showed that rye contains a peptide called lunasin, which could play a role in cancer prevention. Another showed that rye fiber appears to be more effective than the wheat fiber in improving bowel health. Another grain that can be simmered with whole barley, wheat berries, kumut, and spelt…..

13. Wheat berries
Wheat berries are a way to get wheat in its most natural state — whole kernels with only the hull removed. This means they contain all the grain’s nutrients and minerals. One half-cup serving is a great source of selenium, manganese, phosphorous, magnesium, and lignan, a phytochemical that may help protect against breast cancer. Once cooked (simmered in boiling water for up to an hour should do it), they are a great addition to soups, stews, and salads (like this wheat berry salad with strawberries and blueberries). Since wheat berries are quite literally whole wheat, they may be more filling than a similar amount of food made with wheat flour.

14. Forbidden Black Rice
The Long-Lost Superfood”, a treasure house of antioxidants, fiber, nutrients, minerals and amino acids capable of combating and preventing a host of health problems ranging from cancer, diabetes, and heart disease to Alzheimer’s. Apparently, the emperor’s of ancient China was right. The black, outer layer of this rice, contains antioxidant-rich bran. The purple and reddish pigment of this rice, which gives it its black appearance, contains Anthocyanins, the same antioxidants found in such prominent superfoods as blueberries, Acai berries, and grapes. Forbidden Black Rice is one of my favorite grains. It takes 30 minutes to simmer. I either eat the black rice by itself or I mix it with Farro. I add tomatoes, lemon, parsley and an avocado when I serve it…..Really delicious and a great replacement for brown rice.

 

thank you veganurth