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January 2020

In this issue:

Eating meat kick-started the evolution of modern big-brained humans. But we can actually live long and healthy lives without eating it, and many millions do. However, it’s a highly nutritious food that provides us with essential nutrients more difficult to obtain from plant foods. But it does pose ethical questions around the environment and animal welfare. Dietitian Nicole Senior ponders these meaty matters in Food for Thought. We also check out four lean meats (two farmed and two game) in Product Review; Dr Alan Barclay takes a look at kidney health and high protein diets in Perspectives; and we shine the spotlight on low GI bulgur in Good Carbs Food Facts.

FOOD FOR THOUGHT
MEATY MATTERS
There’s no need to banish meat from your dinner plate says dietitian Nicole Senior – just cut back so it’s a tasty side show rather than the main event. It is nutritionally important, but we in rich countries should eat less; and only our fair share. We need to focus on farming animals (and crops) more sustainably and with minimal environmental impact. If we ate according to health guidelines, both our own health and the health of the planet and all the people living on it could be improved. Read More.

WHAT’S NEW?
A RED MEAT ISSUE FLAMES UP
Five papers in the Annals of Internal Medicine in October 2019 whipped up a flaming hot controversy about nutrition guidance broadly and red meat specifically reports ConscienHealth’s Ted Kyle. Using GRADE criteria, the authors found that the evidence to say that we’re eating more red meat than we should for our own health is weak. However, says Kyle, we do have other reasons to believe that eating less red meat would be a good thing. Red meat is pretty hard on this planet we share. Read More.

PRODUCT REVIEW
BEEF, LAMB, VENISON AND KANGAROO. HOW DO THEY COMPARE?
Red meats are valuable for their protein, iron, zinc and vitamin B12. In Product Review, we compare the key nutrients per serving (100g/3˝oz raw meat) of lean beef, lamb, venison and kangaroo. We also provide the sodium/potassium ratio and compare the amount of fat in farmed versus game meats. Read More.

PERSPECTIVES: DR ALAN BARCLAY
KIDNEYS, KIDNEY DISEASE AND PROTEIN: WHAT YOU NEED TO KNOW
Our kidneys are essential organs with many functions including regulating blood pressure, producing hormones and activating vitamin D, but most importantly they filter our blood and remove excess body fluids and wastes for elimination in the urine says Dr Alan Barclay. Damage to them can lead to oedema, high cholesterol, blood clotting and immune issues. High protein diets may lead to increased protein (e.g., albumin) loss in the urine and consequently increase the rate of progression of kidney disease in susceptible people. The problem is that chronic kidney disease develops over many years without causing any symptoms, and some high-risk people (e.g., people with diabetes) may have it but not know it. Read More.

GOOD CARBS FOOD FACTS
LOW GI BULGUR
Making wheat into bulgur has been an integral part of Middle Eastern cuisine for thousands of years. This versatile, nutty-tasting, low GI wholegrain is available in supermarkets, natural/organic health food stores and Middle Eastern produce stores. If you are lucky, you’ll have a choice of grades – fine (#1), medium (#2), coarse (#3), and very coarse (#4). Check out the Good Carbs Food Facts for their health star rating, kilojoules (calories), starch, glycemic index and glycemic load. Read More.

THE GOOD CARBS KITCHEN
TWO MEATY MAINS
Thanks to the generosity of Murdoch Books, we share two meaty mains with our readers this month. Kate McGhie’s Lamb, Fetta and Bulgur Meatballs from The Good Carbs Cookbook (Murdoch Books) and Rosemary Lamb and Vegetable Kebabs with Lemon Cracked Wheat from Dr Alan Barclay’s cookbook, Reversing Diabetes. Read More.

Go to:
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