A recent article by Medical News Today wrote about the topic of veganism, including the difference between vegetarians and vegans and reasons for why people may turn vegan.

One of the reasons we love a vegan diet (or our vegan meal plan) is the health benefits. According to the article, cutting out animal fats and proteins decreases ones risk of developing cancer, heart disease, diabetes and a range of other conditions. This information can definitely be supported by numerous studies and research, including a few that were mentioned in the article.

One study conducted by Food Technology explained how a vegan diet can significantly reduce ones genetic predisposition to chronic diseases1. These findings are very interesting and although the idea of being a vegan may probably be against the norm for some, we think this research deserves a few good reads.

It can be an effort eating well as a vegan and getting enough essential nutrients in, a lot of people find it too much effort, and some people love the idea in principal but find it very challenging to follow.

As a nutritionist I have helped guide many vegans on their quest to eat well, stay vegan and address concerns of becoming deficient in iron, protein, B12 or calcium.

If you are vegan already or you are thinking of making the change, over here at Healthy Meals to Your Door we have both vegetarian and vegan plans that can be delivered to your home, no work necessary!

1. Tarver, T.  (2012). The chronic disease food remedy. Food Technology, 66(10). Retrieved from http://www.ift.org/food-technology/past-issues/2012/october/features/the-chronic-disease-food-remedy.aspx

2. Read the article at Medical News Today

We recently read a meta-analysis of 21 cohort studies related to the relationship between cardiovascular disease (CVD), heart disease and stroke. Before reading, the assumption for most people is that there will be a positive link between them, given that that is what we have been told up to now. However, the conclusion from all 21 studies is that dietary saturated fat does not increase the risk of CVD, heart disease or stroke1. We then got to reading a few other studies and found that the scientific research on this is quite inconclusive. What we do know however is that there are a range of lifestyle factors that contribute to these conditions such as smoking and a lack of physical activity. It might also be the total amount of fat in the diet that is just as important as the type of fat.

Saturated fat comes mainly from animal products including meat, milk, butter and cheese, however it is also found in high concentrations in coconuts. At Healthy Meals to Your Door we cook a lot of our meals in coconut oil as we believe it to be a more natural, plant-based fat option.

It must be said though, we do not believe that all saturated fats, or fats and oils in general for that matter, are created equal and perhaps that may explain why its difficult for these studies to come to one specific conclusion.

It appears saturated fat may not be the villain it was first suspected to be, when it comes to heart disease though we still believe that quality and quantity and the source of a fat will influence its affect on your health.

We also know that fats are typically a “companion food” eaten with other things or naturally present in different foods, and it would be interesting to know the extend of the effect of the other components and compounds consumed alongside the fats in these foods.  For example there is saturated fat in meat like lamb, and saturated fat in fruit like coconuts and saturated fat in milk like cream, which is present in cheese or yoghurt or separated into pure saturated fat like butter, all of which are whole foods and arguably healthy in moderation.  But what happens when the fats are highly processed or homogenised or are part of a complicated, highly processed ingredient list, like in bottled milk, biscuits, confectionery, hamburgers, donuts, pies and sausages?  Perhaps a topic for another blog post…

1. Siri-Tarino, P., Sun, Q., Hu, F., & Krauss, R. (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. The American Journal of Clinical Nutrition. Retrieved from http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

 

An article by Science Daily has summarized the findings of a study by Appetite that looked at television programs and adverts showing the consumption of fast food.

Research from the study found that people who watched TV more thought that fast food had more positive effects than negative ones. They perceived the health risks to be lower than what they actually are, and their relationship with fast food was biased and not based on reality. The study consisted of 1000 adolescents, with ‘heavy TV watchers’ being ones who watched hours of TV per day.

This study further highlights just how damaging these activities could be for not only the health of teenagers but also their perceptions and attitudes toward fast food. As other research has demonstrated, childhood and adolescent-hood is an important time to learn and establish certain behaviours and views, especially when it comes to food. This further shows the importance of eating together as a family and demonstrating mindful eating in front of children.

Check out a few of our other blog posts on these topics including:

1. Healthy Eating Tips for Parents – The Antidote to “Destroying Your Kids Lives”

2. Tips and Ideas for Fussy Eaters

Read the article by Science Daily at http://www.sciencedaily.com/releases/2015/10/151019124029.htm

Read the study by Appetite at http://www.sciencedirect.com/science/article/pii/S0195666315002561

An article by Ecowatch has recently informed us of the results from the European anti-GMO wave. Nineteen European countries have decided to say a big no to GMO’s, representing 65% of the European population and 66% of its farmable land. This means that genetically modified crops will not be allowed to be grown in the countries that have chosen to opt out. A few of these countries include Austria, Belgium, Germany, Greece, France, Poland and Hungary.

Genetically modified crops are crops that have had their DNA modified to add some sort of commercial benefit that the natural plant does not naturally possess. It could be for the purpose of pest and disease resistance or to change the nutrient profile of the plant.

GMO’s have long been under discussion by environmental groups and governments on whether they are safe for human consumption, given that they usually produce certain chemical toxins and compounds that could be harmful for human consumption.

Fortunately, the only GM crops that Australia grows are canola and cotton which we can consume in the form of oil. Unfortunately, Australia imports a lot of food from the US and most of these are genetically modified. Reading labels and buying mostly organic produce can help if you want to avoid GM foods.

Read the article by Ecowatch at: http://ecowatch.com/2015/10/05/european-union-ban-gmos/

We all know that eating healthy is one of the best things we can do for ourselves and our bodies. But do we all really know the risks we are taking if we don’t eat a balanced nutritious diet? Probably not, seeing as though the list of potential risks and dangers could go on forever. Eating a diet that is high in junk food is quite unnecessary; in fact, the dictionary meaning of junk food portrays it as something useless and not needed. This type of diet will not provide your body with the right amount of nutrients, nor will it benefit energy levels, risk of diseases or weight control. In fact, as well as not doing any of these things it will also cause a wide range of consequences. We have listed some of these below.

 

Nutrient Deficiencies

If you consume foods that don’t provide enough nutrient value, your nutrient levels will start to decline. There are many, many dangers of a nutrient deficiency, including digestion problems, defected bone growth, anaemia and skin problems. Children are at a high risk of nutrient deficiencies so it is important to make sure that they are being completely nourished with the right foods.

Diabetes

Because junk food is high in refined carbohydrates, it causes rapid spikes in blood sugar. This causes an influx of insulin to be released into the blood stream. When this starts to happen often, it can causes a lot of stress on one’s metabolism, which then affects the body’s ability to manage insulin levels. If this continues to happen over a period of time, a person can easily get type 2 diabetes.  When diabetes is not managed well with a healthy balanced diet, the consequences are not nice to say the least! Kidney failure, blindness and lower limb amputation are just a few of those.

Weight Gain

It is no secret that an unhealthy diet causes weight gain. By unhealthy diet we mean a diet high in processed foods and low in fruit, vegetables, whole grains, beans, legumes, pulses and good fats.

Poor Concentration & Behavioural Problems in Children

It’s amazing how much food can really affect us. In both adolescents and children, consuming an unhealthy diet has been linked to poor concentration, social problems and hyperactivity. There is quite a lot of research out there to support this, but a book by Schauss, A. (1980) uses case histories and literature to present a solid argument on just how detrimental an unhealthy diet can be for children’s behaviour. Food allergies, food additives, nutrient deficiencies, intake of junk food and physical inactivity are all highlighted as potential contributors to criminal behaviour. In addition, an unhealthy diet has also been linked to mental health problems, such as depression, in children and adolescents (O’Neil, A et. al). Starting to consume a healthy balanced diet has even been proven to benefit children with mental health problems.

A nutritious balanced diet is essential for health and well-being, not only for us but for our children as well. Healthy Meals To Your Door prides itself on providing delicious healthy meals, with each meal giving you a balanced serve of nutrients and vitamins. Why not order today at www.healthymealstoyourdoor.com.au

 

References:

Schauss, A. (1980). Diet, Crime and Delinquency. Parker House, United States of America.

O’Neil, A. (2014). Relationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review. Am J Public Health, 104(10): 31-42. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4167107/