Despite the popularity of certain food substitutions, they are only sometimes healthy. They can cause health problems, especially if they are processed. Fortunately, substitutes, such as whole-grain products, fruits, vegetables, and meats, are beneficial.
Fruits And Vegetables
Adding fruits and vegetables to your diet is a great way to get vitamins, minerals, fiber and antioxidants. They can help keep you healthy and prevent some chronic illnesses. However, many Americans need to get more of these foods. That’s why it’s essential to understand how to add them to your diet.
Most fruits and vegetables contain essential vitamins and minerals. These nutrients help keep your body’s cells healthy and help repair and restore your body tissues. Some vitamins and minerals can even prevent certain cancers. They can also help to keep your immune system functioning at its best.
Fruits and vegetables can also help lower your heart disease and stroke risk. Some studies have shown that eating a healthy diet with plenty of fruits and vegetables can reduce your risk of heart disease by 20%. And studies have shown that consuming a healthy diet with plenty of fruits and vegetables is also linked to a lower risk of dementia, Alzheimer’s disease, and cognitive decline.
Whole-Grain Products
Increasing the consumption of whole-grain foods is a good idea. They’re better for your health, lower your risk of certain cancers, and help to control weight. But how can you make these foods more appealing to consumers? The answer is to make whole-grain foods affordable, convenient, tasty and nutritious. The food industry must work together to create these types of products.
The food industry is a complex machine, and it’s essential to understand the role of food technology in the production of foods. By developing more healthful food products, the industry can contribute to the well-being of society.
Whole grains are seeds from grasses that are cultivated for food. In their natural state, grains are complete with a germ (vitamin-rich core) and bran (fiber-rich outer hull).
The most healthy whole grains are minimally processed. The new US Nutrition Standards require half of all grains to be whole grain-rich. This has increased the number of products marketed as WG by twenty times since 2000.
Plant-Based Foods
Increasing numbers of Americans are turning to plant-based foods as healthy food substitutes. These foods may help lower the risk of various diseases, such as diabetes, cardiovascular disease and certain cancers. Plant-based foods are also beneficial for the environment. They require fewer resources and use less land. However, not all plant-based foods are created equally.
Plant-based meat alternatives may contain more fat, sodium, or vitamins, depending on the product. In addition, some plant-based meat alternatives are highly processed. These products contain refined oils, added sugar, and dextrose.
The main challenge in plant-based foods is to develop products that mimic desirable nutritional and sensory attributes. This includes achieving a desirable mouthfeel and appearance and controlling the bioavailability of nutrients.
To produce high-quality plant-based foods, scientists must understand the chemical and physicochemical properties of the ingredients used. In addition, they must blend these ingredients to create a nutrient-dense product.
Currently, there is a need for research to improve the functional properties of plant proteins. In addition, more research is needed to ensure that the nutrients in plant-based foods are bioavailable.
Meats
Choosing meats as healthy food substitutes can be an excellent way to cut down on animal products, but you need to be aware of the downsides. Many meat alternatives contain added sodium, sugar and other additives. These products may also contain allergens.
A growing number of consumers are choosing to reduce their meat intake, which may benefit their health. However, they should be able to find products with a high protein level. It would be best if you also looked at the ingredient list. Some of these products contain highly processed ingredients that may not be suitable for people with allergies.
In addition to the amount of protein in a product, look for other vital nutrients. Some packaged meat substitutes contain preservatives, inflammatory oils, and sugars. They may also contain additives and added proteins.
Plant-based meat alternatives tend to have less saturated fat and sodium than animal-based meats. They may also be better for the environment. These meat substitutes require less water and energy, reducing greenhouse gas emissions. They are also better for animals.
References:
1. Liu, J. (2020). The Benefits of Eating Fruits and Vegetables. Retrieved from https://www.healthline.com/nutrition/fruits-and-vegetables-benefits
2.USDA (2020). Whole Grains. Retrieved from https://www.usda.gov/food-nutrition/whole-grains
3. Antoniou, A. et al. (2020). Plant-Based Foods: Overview, Benefits, and Trends. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7152028/
4. Harvard TH Chan School of Public Health. (2020). The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/plant-based-foods/
5. Siegel, A. (2020). Plant-Based Meat Alternatives: Pros and Cons. Retrieved from https://www.healthline.com/nutrition/plant-based-meat-alternatives
