How did poultry end up where it did? I thought it was okay? Since I cannot tolerate any fish, it only leaves me with beans as the main source of protein. Secondly, are sweet potatoes in the same category as white potatoes or are they part of the yellow/orange vegetables? Thanks for the info.
Hi Jan. This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice.
I’d expect sweet potatoes to lie somewhere between the yellow/orange vegetables and regular potatoes. They contain a good variety of antioxidants and a decent amount of fibre, but they have quite a high glycaemic index, so they can spike blood sugar more than things like carrots and red peppers.
I have the same question about poultry. I mostly stay away from red meat, and I love sardines but can’t eat them every day, for sure. I thought I was doing the right thing using mostly chicken and turkey. I wonder if it’s because of cold cuts (“lunch meats”) that it ends up on the naughty list.
Hi RC. I'm not sure if Substack notifies you of replies to other people in the same thread, so, in case you missed it, was my response to Jan's question
This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice.
Thanks for that. Yes, I did see your reply to the other questions! And it makes sense that one can ruin a perfectly healthy food item by preparing it in an unhealthy way.
Hopefully you've already seen my reply about chicken overall:
"This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice."
From this perspective, I think what's likely more important is how you cook the chicken or turkey. If you deep fry it, it won't matter if it was organic or not. Organic poultry may offer some benefits in terms of less exposure to antibiotics or hormones, but it's not something I've explored in detail, so I can't say if it makes a material difference to health. It is, however, a better way to farm, though there are arguments that if we switched wholesale to organic farming there may not be enough food for everyone - a topic for another day and for someone more knowledgeable about agriculture than me!
At least two meals a day begin with a large soup / salad bowl with a LARGE handful of packaged fresh baby spinach or baby arugula or kale or “spring mix” which are moistened with several spritses of liquid amino acids (flavored or not). Microwaved for 33 to 39 seconds. If the greenery is at all large-leafed I will break / cut it into smaller pieces before microwaving. On top of this leafy green bed I then add almost any / every type of food.
This makes the greens delicious and makes everything else added to my bowl delightful.
By the way, over the almost 12 months of having made this leafy greens change —along with several other important dietary modifications — I have dropped total cholesterol to 80s, LDL to 20s, weight by 25 lbs; as a type 1 diabetic for 75 years, hemoglobin A1c in mid 5s and Time in Range in mid-high 80s.
I follow your weekly Sat. column avidly, and find insights and affirmations that bring joy to my heart — and many other parts of my body !!
What a good idea. I shared it with my husband also type 1. He believes, like you do, eating fewer carbs in the first place is better than chasing it with insulin.
Thanks for those kind words, Jack. I'm so pleased you're finding the articles helpful.
Like others here, I'd never have thought of wilting the leaves in a microwave. That's something I'll have to try! The French make a wonderful side dish of peas and lightly cooked lettuce. I've not even thought about it for years until you reminded me. I'll have to search for a recipe.
Another favorite—enchiladas using corn tortillas and filled with roasted cubed sweet potato, onion, greens topped with enchilada sauce and Monterey Jack or cheddar cheese.
Greens are easy, and something in them tastes salty without adding any. I have a garden-full of kale which I harvest all at once, blanch it, chop it, spread it out on a cookie sheet to freeze it, then load it into gallon-sized zip bags. Or you could just buy a bag of frozen greens and keep on hand.
From there I often braise a huge pan of kale or chard or other greens with onion and a slice of crumbled bacon. I plan it for leftovers eaten with an egg on top or a cup of cooked beans (I pressure can my own so no salt). I also make a breakfast skillet with diced potatoes or sweet potatoes and a handful of grated cheddar or Parmesan. But mostly I eat leftovers with Tabasco or chili crisp and a slice of whole wheat toast (and butter, alas).
Or toss a few handfuls into a veggie soup, or cook into a quiche, or add it into pasta. So many options!
For your old spinach, cook it with onion, add whole wheat bread crumbs, an egg, nutmeg, and use to stuff mushroom caps or a zucchini boat (add zucchini innards to filling). Or mix with Parmesan and onion, tuck into custard cups, broil until bubbly, top with an egg, and cook to your final preference.
Are you sure eggs belong in the red group? I probably eat 3 or 4 a week.
I’m copying and pasting all these fantastic ideas into my notes, Melinda! See, I told you I was just lacking imagination. I’m definitely going to give these a try. As you perfectly demonstrate, once you start, all sorts of creative ideas begin to bubble up.
Eggs…. this is always a contentious topic. It’s a tough one because eggs keep going in and out of favour, so it’s hard to keep track. However, most studies show higher rates of cardiovascular disease and premature deaths from any cause in people who eat the most eggs. Typically, the biggest egg eaters in the studies eat around five eggs a week. Interestingly, those eating lots of egg whites have a 7% lower rate of deaths from any cause than those eating the least, showing it’s the yolks that cause the problem. Since cholesterol is only in the yolk, that’s thought to be the culprit.
Another interesting finding is that the harmful effects of eggs are significantly greater in Americans. That’s believed to be because eggs are very often fried in the US, and often served with processed meats like bacon and sausage.
Eggs are tasty and nutritious. Most of us can enjoy them in moderation as part of a healthy diet that leans heavily on green list foods.
We should also consider the environmental effects of our diet. Shellfish and nuts are two of the few farmed foods that have a positive impact on the planet.
That’s a great reminder, John. Sadly, we sometimes mess up even growing nuts, if you think about almond growing in arid areas of California and the huge strain it puts on the water table.
There is a great recipe for green meatballs on Ali Slagle’s 40 ingredients Substack. Works with ground turkey and chicken and any greens you might have- old or new, fresh or frozen. There are also suggestions for how to use the green meatballs in a wide variety of ways.
Hi Ellen.Thanks for this. What a great idea. If you wanted to go all veg, you could use crushed chickpeas or black beans instead of meat. You’ve got my imagination fired up! I’ll give them a go. Thanks again!
There are those of us who cannot tolerate dairy, in any amount, regardless of fat content. I, for one, also cannot tolerate wheat, even so-called ‘healthy whole wheat,’ or beans (especially lentils), which give me horrible digestive issues. Fruit is first on the list? Potatoes are bad?And eggs are dangerous, but vegetable oils are okay? I would say, from my viewpoint, that there are serious flaws in this study. It sounds as if it was funded by the USDA, the same folks who brought us the Food Pyramid.
Hi Mark. Sorry I missed your comment earlier. I've been away and one or two comments got by me.
That's an unfortunate list of food intolerances. It must complicate dietary choices.
I can see why you're surprised by some of the foods on the list. You have to remember the context. This was a study of Americans who, like many others on a Western diet don't pick the healthiest ways to prepare food. That's why non-oily fish, for example, end up on the not so healthy list - it's because we can't stop ourselves frying them.
I was surprised to see fruit at the top of the list - I'd have expected whole grains or leafy greens - but it's always near the top. There's a big difference between whole fruit and fruit juice, however. Potatoes are commonly fried or roasted, adding a variety of carcinogenic and pro-inflammatory chemicals, but even when boiled, they are rapidly metabolised boosting glucose an insulin levels and promoting metabolic problems.
Eggs are always controversial, but the evidence is pretty clear that despite being great nutritionally, they are associated with worse health outcomes. One large study, for example, found that those eating the most eggs (on average 5 per week) had a 19% higher all-cause mortality. Interestingly, those eating only egg whites has a 7% lower mortality rate, suggesting it's the yolks that cause the problems. Again, Westerners tend to fry eggs and serve them with processed meat. That's why eggs are more strongly associated with bad health outcomes in the US than in East Asia where they're typically poached and eaten with vegetables.
You're right to think about funding and potential biases. In the study I quoted, the various authors were each supported by different funders, including the National Institutes for Health, the Canadian Institutes of Health, the National Center for Advancing Translational Sciences, the National Institute of Diabetes and Digestive and Kidney Diseases, and one had funding from the Novo Nordisk Foundation. So, there was no single funder and no reason to suspect bias.
I agree with this post, but with one exception. I was surprised to learn that full-fat dairy is no longer thought to be bad for you. See this study: Journal of the American College of Cardiology
Volume 76, Issue 7, 18 August 2020, Pages 844-857. Despite the strength of this data, I continue to consume low-fat milk and yogurt but full-fat Kefir.
Thanks. Yes, I remember the Astrup paper. I was convinced for a while, but I can't get away from the many other meta-analyses linking full fat dairy to a higher all-cause mortality. In others, full fat dairy seems to be neutral on health with low fat dairy offering reduced all-cause and cancer mortality. I'm convinced that low fat dairy is the 'healthier' option, but I'm not sure if full fat increases risk or not. I suspect it probably does to some degree.
Like you, I hedge my bets with semi-skimmed (2%) milk and full fat, homemade Greek yogurt.
I use frozen spinach mixed with ricotta and a little nutmeg in the filling for spinach cannelloni. I roll fresh lasagne sheets instead of trying to stuff the pre-made tubes. I also make a spinach soup to bump up my greens, with celery, spring onion, mushrooms red pepper flakes and a squeeze of lime juice.
Thank you so much for these, Evelyn. They both sound delicious! I think your ricotta recipe might be the fate of my neglected frozen spinach! I’m pretty excited to try it.
I hope you enjoy them. I am vegetarian so my green soup as I call it, is my version of chicken soup for the soul. I don’t eat much pasta but I make my own and think the rich tomato sauce with plenty of red peppers blitzed through it, cancels the refined carbs. Or that’s what I tell myself.
Here’s the response about chicken in case you’ve not seen it already:
"This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice."
Interesting that you soften-up the lettuce before eating. I also like to add everything into a bowl of lettuce. But I had never considered zapping it a bit.
I think we can safely write off the results of the 30-year Harvard study because it´s an observational study that makes use of food frequency questioners. Very subject to all sorts of methodological problems, including the healthy user bias.
You can write it off if you like. Meanwhile, the serious scientific community takes these results very seriously.
Of course, the ideal study is a prospective, randomised controlled trial. For this, you’d have to randomly assign ideally tens of thousands of people to eat certain foods and not eat others and commit to doing that for decades. To avoid bias, you’d need to ensure neither the participants nor the researchers knew what they were eating.
If you have a way of doing that, please share it!
Observational studies vary in quality, but researchers have been doing them for decades and they’re well validated. These days, participants log their food on an app and often have to upload photos so researchers can carefully check what’s been logged.
You’re right that a single study must be treated with healthy scepticism, but when the results are the same in study after study for decades, this isn’t random chance, it’s a window on healthy eating habits. Whether you choose to alter what you eat in response to these findings is, quite rightly, entirely up to you.
So if I question the results of this study I´m not serious? Many knowledgable nutrition scientists would disagree with the lists you posted above, some just as knowledgable, no doubt, as you. Dr. Peter Attia, for instance, is skeptical of this kind of study.
No. I did not say, nor mean to imply that you’re not serious. I don’t know you, so I couldn’t make such a judgement. What I said was that most serious nutrition scientists would largely agree with the findings - not all, of course, as that’s how science works.
Of course there are others with different views, and many wellness influencers pushing their fervently held views: we should mostly eat meat, never eat meat, avoid seed oils, plants are poison… There’s an influencer for every viewpoint. What I hear from people is that this simply leaves them confused. They read all these contradictory opinions and have no idea what to believe.
How did poultry end up where it did? I thought it was okay? Since I cannot tolerate any fish, it only leaves me with beans as the main source of protein. Secondly, are sweet potatoes in the same category as white potatoes or are they part of the yellow/orange vegetables? Thanks for the info.
Hi Jan. This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice.
I’d expect sweet potatoes to lie somewhere between the yellow/orange vegetables and regular potatoes. They contain a good variety of antioxidants and a decent amount of fibre, but they have quite a high glycaemic index, so they can spike blood sugar more than things like carrots and red peppers.
Thank you for your response. Sometimes these studies can be confusing. Many of us are doing are best so the clarification is appreciated.
I have the same question about poultry. I mostly stay away from red meat, and I love sardines but can’t eat them every day, for sure. I thought I was doing the right thing using mostly chicken and turkey. I wonder if it’s because of cold cuts (“lunch meats”) that it ends up on the naughty list.
Hi RC. I'm not sure if Substack notifies you of replies to other people in the same thread, so, in case you missed it, was my response to Jan's question
This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice.
Thanks for that. Yes, I did see your reply to the other questions! And it makes sense that one can ruin a perfectly healthy food item by preparing it in an unhealthy way.
What about organic chicken and turkey??
Hi Theresa.
Hopefully you've already seen my reply about chicken overall:
"This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice."
From this perspective, I think what's likely more important is how you cook the chicken or turkey. If you deep fry it, it won't matter if it was organic or not. Organic poultry may offer some benefits in terms of less exposure to antibiotics or hormones, but it's not something I've explored in detail, so I can't say if it makes a material difference to health. It is, however, a better way to farm, though there are arguments that if we switched wholesale to organic farming there may not be enough food for everyone - a topic for another day and for someone more knowledgeable about agriculture than me!
yep, it's how you cook it that makes a difference, though I beg to differ on ground turkey or chicken.
At least two meals a day begin with a large soup / salad bowl with a LARGE handful of packaged fresh baby spinach or baby arugula or kale or “spring mix” which are moistened with several spritses of liquid amino acids (flavored or not). Microwaved for 33 to 39 seconds. If the greenery is at all large-leafed I will break / cut it into smaller pieces before microwaving. On top of this leafy green bed I then add almost any / every type of food.
This makes the greens delicious and makes everything else added to my bowl delightful.
By the way, over the almost 12 months of having made this leafy greens change —along with several other important dietary modifications — I have dropped total cholesterol to 80s, LDL to 20s, weight by 25 lbs; as a type 1 diabetic for 75 years, hemoglobin A1c in mid 5s and Time in Range in mid-high 80s.
I follow your weekly Sat. column avidly, and find insights and affirmations that bring joy to my heart — and many other parts of my body !!
— Jack
Wow what a great idea! Thanks for sharing this!
What a good idea. I shared it with my husband also type 1. He believes, like you do, eating fewer carbs in the first place is better than chasing it with insulin.
Thanks for those kind words, Jack. I'm so pleased you're finding the articles helpful.
Like others here, I'd never have thought of wilting the leaves in a microwave. That's something I'll have to try! The French make a wonderful side dish of peas and lightly cooked lettuce. I've not even thought about it for years until you reminded me. I'll have to search for a recipe.
Another favorite—enchiladas using corn tortillas and filled with roasted cubed sweet potato, onion, greens topped with enchilada sauce and Monterey Jack or cheddar cheese.
Another one for my list!
Greens are easy, and something in them tastes salty without adding any. I have a garden-full of kale which I harvest all at once, blanch it, chop it, spread it out on a cookie sheet to freeze it, then load it into gallon-sized zip bags. Or you could just buy a bag of frozen greens and keep on hand.
From there I often braise a huge pan of kale or chard or other greens with onion and a slice of crumbled bacon. I plan it for leftovers eaten with an egg on top or a cup of cooked beans (I pressure can my own so no salt). I also make a breakfast skillet with diced potatoes or sweet potatoes and a handful of grated cheddar or Parmesan. But mostly I eat leftovers with Tabasco or chili crisp and a slice of whole wheat toast (and butter, alas).
Or toss a few handfuls into a veggie soup, or cook into a quiche, or add it into pasta. So many options!
For your old spinach, cook it with onion, add whole wheat bread crumbs, an egg, nutmeg, and use to stuff mushroom caps or a zucchini boat (add zucchini innards to filling). Or mix with Parmesan and onion, tuck into custard cups, broil until bubbly, top with an egg, and cook to your final preference.
Are you sure eggs belong in the red group? I probably eat 3 or 4 a week.
I’m copying and pasting all these fantastic ideas into my notes, Melinda! See, I told you I was just lacking imagination. I’m definitely going to give these a try. As you perfectly demonstrate, once you start, all sorts of creative ideas begin to bubble up.
Eggs…. this is always a contentious topic. It’s a tough one because eggs keep going in and out of favour, so it’s hard to keep track. However, most studies show higher rates of cardiovascular disease and premature deaths from any cause in people who eat the most eggs. Typically, the biggest egg eaters in the studies eat around five eggs a week. Interestingly, those eating lots of egg whites have a 7% lower rate of deaths from any cause than those eating the least, showing it’s the yolks that cause the problem. Since cholesterol is only in the yolk, that’s thought to be the culprit.
Another interesting finding is that the harmful effects of eggs are significantly greater in Americans. That’s believed to be because eggs are very often fried in the US, and often served with processed meats like bacon and sausage.
Eggs are tasty and nutritious. Most of us can enjoy them in moderation as part of a healthy diet that leans heavily on green list foods.
We should also consider the environmental effects of our diet. Shellfish and nuts are two of the few farmed foods that have a positive impact on the planet.
That’s a great reminder, John. Sadly, we sometimes mess up even growing nuts, if you think about almond growing in arid areas of California and the huge strain it puts on the water table.
There is a great recipe for green meatballs on Ali Slagle’s 40 ingredients Substack. Works with ground turkey and chicken and any greens you might have- old or new, fresh or frozen. There are also suggestions for how to use the green meatballs in a wide variety of ways.
Hi Ellen.Thanks for this. What a great idea. If you wanted to go all veg, you could use crushed chickpeas or black beans instead of meat. You’ve got my imagination fired up! I’ll give them a go. Thanks again!
https://open.substack.com/pub/alislagle/p/mostly-greens-meal-prep-meatballs?r=4ujq59&utm_campaign=post&utm_medium=web
There are those of us who cannot tolerate dairy, in any amount, regardless of fat content. I, for one, also cannot tolerate wheat, even so-called ‘healthy whole wheat,’ or beans (especially lentils), which give me horrible digestive issues. Fruit is first on the list? Potatoes are bad?And eggs are dangerous, but vegetable oils are okay? I would say, from my viewpoint, that there are serious flaws in this study. It sounds as if it was funded by the USDA, the same folks who brought us the Food Pyramid.
Hi Mark. Sorry I missed your comment earlier. I've been away and one or two comments got by me.
That's an unfortunate list of food intolerances. It must complicate dietary choices.
I can see why you're surprised by some of the foods on the list. You have to remember the context. This was a study of Americans who, like many others on a Western diet don't pick the healthiest ways to prepare food. That's why non-oily fish, for example, end up on the not so healthy list - it's because we can't stop ourselves frying them.
I was surprised to see fruit at the top of the list - I'd have expected whole grains or leafy greens - but it's always near the top. There's a big difference between whole fruit and fruit juice, however. Potatoes are commonly fried or roasted, adding a variety of carcinogenic and pro-inflammatory chemicals, but even when boiled, they are rapidly metabolised boosting glucose an insulin levels and promoting metabolic problems.
Eggs are always controversial, but the evidence is pretty clear that despite being great nutritionally, they are associated with worse health outcomes. One large study, for example, found that those eating the most eggs (on average 5 per week) had a 19% higher all-cause mortality. Interestingly, those eating only egg whites has a 7% lower mortality rate, suggesting it's the yolks that cause the problems. Again, Westerners tend to fry eggs and serve them with processed meat. That's why eggs are more strongly associated with bad health outcomes in the US than in East Asia where they're typically poached and eaten with vegetables.
You're right to think about funding and potential biases. In the study I quoted, the various authors were each supported by different funders, including the National Institutes for Health, the Canadian Institutes of Health, the National Center for Advancing Translational Sciences, the National Institute of Diabetes and Digestive and Kidney Diseases, and one had funding from the Novo Nordisk Foundation. So, there was no single funder and no reason to suspect bias.
Replied on your note but love me some pie spanakopita. :)
https://www.bhg.com/best-spinach-recipes-7552398
I agree with this post, but with one exception. I was surprised to learn that full-fat dairy is no longer thought to be bad for you. See this study: Journal of the American College of Cardiology
Volume 76, Issue 7, 18 August 2020, Pages 844-857. Despite the strength of this data, I continue to consume low-fat milk and yogurt but full-fat Kefir.
Hi David.
Thanks. Yes, I remember the Astrup paper. I was convinced for a while, but I can't get away from the many other meta-analyses linking full fat dairy to a higher all-cause mortality. In others, full fat dairy seems to be neutral on health with low fat dairy offering reduced all-cause and cancer mortality. I'm convinced that low fat dairy is the 'healthier' option, but I'm not sure if full fat increases risk or not. I suspect it probably does to some degree.
Like you, I hedge my bets with semi-skimmed (2%) milk and full fat, homemade Greek yogurt.
I use frozen spinach mixed with ricotta and a little nutmeg in the filling for spinach cannelloni. I roll fresh lasagne sheets instead of trying to stuff the pre-made tubes. I also make a spinach soup to bump up my greens, with celery, spring onion, mushrooms red pepper flakes and a squeeze of lime juice.
Thank you so much for these, Evelyn. They both sound delicious! I think your ricotta recipe might be the fate of my neglected frozen spinach! I’m pretty excited to try it.
I hope you enjoy them. I am vegetarian so my green soup as I call it, is my version of chicken soup for the soul. I don’t eat much pasta but I make my own and think the rich tomato sauce with plenty of red peppers blitzed through it, cancels the refined carbs. Or that’s what I tell myself.
Add me to the group asking why poultry is on the red list?
Thank you. Makes sense. I’ll put my baked chicken or turkey back on the okay list.
Hi Mandy.
Here’s the response about chicken in case you’ve not seen it already:
"This study was conducted in the US, so you have to think about how it’s typically eaten. I suspect a large portion of the chicken eaten in America will be fried, or maybe in burgers, and that this is what pushes it into the naughty list.
There are some interesting studies looking at the health benefits of swapping one portion of animal protein for a plant protein. Unsurprisingly, the greatest benefit came from swapping processed meats for vegetable protein, eggs came second and red meat third. For poultry, the effect was much less marked and, in some studies, almost neutral.
My take is that while vegetable proteins probably give the greatest health benefits (because of all the fibre, antioxidants and so on that you consume with the protein), poultry - assuming it’s not fried or chargrilled - is probably a good choice."
Interesting that you soften-up the lettuce before eating. I also like to add everything into a bowl of lettuce. But I had never considered zapping it a bit.
I think we can safely write off the results of the 30-year Harvard study because it´s an observational study that makes use of food frequency questioners. Very subject to all sorts of methodological problems, including the healthy user bias.
You can write it off if you like. Meanwhile, the serious scientific community takes these results very seriously.
Of course, the ideal study is a prospective, randomised controlled trial. For this, you’d have to randomly assign ideally tens of thousands of people to eat certain foods and not eat others and commit to doing that for decades. To avoid bias, you’d need to ensure neither the participants nor the researchers knew what they were eating.
If you have a way of doing that, please share it!
Observational studies vary in quality, but researchers have been doing them for decades and they’re well validated. These days, participants log their food on an app and often have to upload photos so researchers can carefully check what’s been logged.
You’re right that a single study must be treated with healthy scepticism, but when the results are the same in study after study for decades, this isn’t random chance, it’s a window on healthy eating habits. Whether you choose to alter what you eat in response to these findings is, quite rightly, entirely up to you.
So if I question the results of this study I´m not serious? Many knowledgable nutrition scientists would disagree with the lists you posted above, some just as knowledgable, no doubt, as you. Dr. Peter Attia, for instance, is skeptical of this kind of study.
No. I did not say, nor mean to imply that you’re not serious. I don’t know you, so I couldn’t make such a judgement. What I said was that most serious nutrition scientists would largely agree with the findings - not all, of course, as that’s how science works.
Of course there are others with different views, and many wellness influencers pushing their fervently held views: we should mostly eat meat, never eat meat, avoid seed oils, plants are poison… There’s an influencer for every viewpoint. What I hear from people is that this simply leaves them confused. They read all these contradictory opinions and have no idea what to believe.
Great review of healthy eating!
Here is our favourite recipe for greens! Enjoy!
Thank you for another great article, Ben. I've linked to it in an update of my Post on metabolic syndrome:
https://drmick.substack.com/p/life-extension-pills