A fiber-rich bean-based meal can be just as satisfying as a protein-rich beef-based meal, according to a recent short-term study, published in the Journal of Food Science. The findings are good news if you want to cut back on red meat and up your fiber intake – both recommendations for cancer prevention.
This early study included 28 healthy adults (50% women) who consumed 2 “meatloaf” test meals on separate visits matched for portion size, calorie, and total fat content.
- Meal one was a high protein beef meatloaf, about one-half the daily value of protein (26 grams), and one-eighth the daily value fiber (3 grams).
- Meal two was a high fiber, moderate protein bean-based “meatloaf” – about one-third the daily value protein (17grams ), and half the daily value fiber (12 grams).
Researchers compared the effect of both meals on reported hunger, satiety, and fullness, as well as calorie intake at later meals.
Source: Bonnema, A, et al., The Effects of a Beef-Based Meal Compared to a Calorie Matched Bean-Based Meal on Appetite and Food Intake. Journal of Food Science, 2015
For years, we’ve heard a lot about the heart health benefits of the Mediterranean Diet. Now an analysis from a randomized trial suggests this diet, supplemented with extra-virgin olive oil and nuts, may help lower risk of breast cancer.
The analysis, published in the Journal of the American Medical Association, is from the PREDIMED trial – a 6 year study that includes data from over 4000 women, 60-80 years old and at high risk for cardiovascular disease. The women had been assigned to follow one of three diets, a Mediterranean diet where they received extra virgin olive oil, a Mediterranean diet with provided mixed nuts, or they were advised to follow a low fat diet. The women had quarterly sessions with a dietitian to assess how well they were following the diet.
At the end of the study, the women following the Mediterranean diet with olive oil showed a 62% lower risk of malignant breast cancer than the control, low fat diet group. When researchers put the olive oil and nuts groups together, there was a 51% relative risk reduction compared to the control group. Continue reading
On this fourth of July, treat your family and friends to a healthy, delicious and cancer-protective backyard barbecue featuring a patriotic red, white and blue menu.
Brightly colored seasonal and familiar favorites like watermelon and blueberries are always welcome, but it’s also a great time to introduce new food ideas that fit on AICR’s New American Plate – a plant-focused way of eating for cancer prevention.
1. Grilling in White: Fish is tasty done on the grill – whether you go with steaks, fillets (try a wire grill basket) or whole fish, marinating ahead of time keeps it moist, flavorful and may help reduce formation of certain carcinogenic compounds that form on animal protein with high heat and charring. Try our Tilapia with Warm Tomato Salsa or Moroccan Grilled Fish with Charmoula. Continue reading