Low carb alternatives to pasta

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I’m just going to come out and say it. Despite the information in the article I’m linking to today I don’t think there is a true acceptable alternative to traditional pasta. Pasta substitutes just can’t compete. That doesn’t mean you can’t use these items. But just know that your dish will not be the same.

What I use is pictured above. They are thin sheets of eggs cut into noodles. To me they have been the best substitute for pasta. They’re not watery like zucchini or other vegetables. They’re not gummy like shirataki noodles. They hold sauce and soups in the tiny bubbles of the egg sheets. They have a texture that acts much like a traditional noodle. But, make no mistake it still is not pasta.

People can use vegetables such as spaghetti squash, zucchini, and cabbage in place of regular pasta. They can also use kelp noodles or bean sprouts. These low-carb substitutes have additional beneficial nutrients and fiber, which may help to balance a person’s blood glucose.

Using pasta alternatives allows people who choose low-carb diets or those who are intolerant to gluten to enjoy their favorite recipes. The alternatives are often easy to prepare, and some are suitable for dishes such as spaghetti Bolognese and lasagna.

Medical News Today

Eating eggs for weight loss

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The one thing consistent about eggs is the nutrition industry likes to bat them around like a shuttlecock. Eggs is a perfect food. It has almost everything you need in a tiny package. I think it’s virtually impossible to over eat eggs as well. Think about how full you would feel eating a dozen eggs? Pretty damn full. And they’re dirt cheap!

Here are some great nutrition facts on eggs:

One egg has about 60 calories, six grams of protein, and four grams of fat, making it a pretty low-cal source of protein. Here’s the full nutritional breakdown:

Calories: 60
Fat:
 6 g
Protein:
 4 g
Cholesterol:
 165 mg
Carbohydrates:
 0 g

Eggs are also packed with nutrients. “An egg is a good source of several B vitamins, and provides meaningful levels of immune-supporting nutrients, like zinc and selenium,” says Samantha Cassetty, MS, RD, a nutrition and wellness expert based in New York City. “Plus, an egg is packed with choline, an important nutrient for brain development and health, and is one of the few food sources of vitamin D.”

Eggs provide a significant amount of essential nutrients and no wasted calories, Angelone says, making them a good choice for achieving your weight-loss goals.

Women’s Health Magazine

And for weight loss?

For one, when 152 overweight or obese people ate either two eggs in the morning or a bagel for eight weeks, the egg eaters had a 61 percent larger reduction in their BMI, a 65 percent greater amount of weight loss, a 34 percent larger reduction in their waist circumference, and a 16 percent greater reduction in their body fat by the end of the study, per research in the International Journal of Obesity.

Women’s Health Magazine
Image by monicore from Pixabay

An eggcelent primer on eggs

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Yes, I know, the headline laid an egg… okay, I’ll stop now.

Go check out this article on eggs. It contains everything you need to know. Where they come from, the history of egg consumption, their composition, how they can affect your diet and health, and way way more. Lot’s of great information.

What is an Egg?

To put it scientifically, an egg is a vessel, principally laid by female animals, containing a zygote where an embryo eventually forms. The most common eggs we consume are from chickens, and they’re unfertilized most of the time – you can’t hatch the carton you get from the store.

The market size for chicken eggs in the U.S. alone numbers tens of billions of eggs a year. In 2019, Americans consumed 287.1 eggs per capita!

Not everyone can or wants to consume just chicken eggs, however, despite their unwavering popularity. Honestly, I don’t mind broadening my food horizons and trying something out of the ordinary. In this case, other animals lay eggs we can use as food.

Beyond chickens, other commonly eaten eggs include eggs from other birds such as ducks, quails, geese, and ostriches.

ManyEats.com

Why nutrition science is broken

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Anyone that actually pays attention to reporting on the latest nutrition studies regarding eggs, wine, vegetables, or anything else concerning our diets knows that the “studies” are at best correlative. This simply means that someone did something and it just so happens that something else happened either at the same time or shortly thereafter. It does not mean that one caused the other. Other than a good conversation starter they are largely worthless.

Quite frankly, probably not. Nutrition research tends to be unreliable because nearly all of it is based on observational studies, which are imprecise, have no controls, and don’t follow an experimental method. As nutrition-research critics Edward Archer and Carl Lavie have put it, “’Nutrition’ is now a degenerating research paradigm in which scientifically illiterate methods, meaningless data, and consensus-driven censorship dominate the empirical landscape.”
Other nutrition research critics, such as John Ioannidis of Stanford University, have been similarly scathing in their commentary. They point out that observational nutrition studies are essentially just surveys: Researchers ask a group of study participants — a cohort — what they eat and how often, then they track the cohort over time to see what, if any, health conditions the study participants develop.

The Wire

How many eggs a week are too many?

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An article from the Cleveland Clinic tells us there is no current recommendation as to how many eggs are too many and then goes on to tell us that too many eggs are bad.

I think if you’re suffering from heart disease then you need to keep a close watch on your cholesterol with your doctor. Your test results should be the determining factor as to what you eat and how much.

“There is no current recommendation on how many eggs you should consume each week,” says Zumpano. “Research indicates that total saturated fat contributes more to LDL (bad) cholesterol than dietary cholesterol.”
She points out that egg whites are safe and a good source of protein. It is egg yolks that have the cholesterol and saturated fat you’re trying to avoid.

The Cleveland Clinic

Nutrition Diva Podcast addresses the latest news on eggs and heart disease

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You can’t eat eggs. You can eat eggs. You can’t eat eggs. What do we do?!?

The Nutrition Diva Podcast tells you the facts behind the latest news.

All of this evidence ultimately led the USDA to take cholesterol off the list of nutrients of concern. This decision was not an impulsive one. In fact, many in the health and nutrition community felt that it took the USDA 10 or 20 years longer than it should have to let eggs and cholesterol off the hook.
When this latest study hit the newswire, dozens of concerned Nutrition Diva listeners reached out to me for comment. And I totally sympathize with those of you who feel jerked around. First eggs are bad. Then they’re fine. Now they’re bad again. So let me try to put this latest headline in perspective.

Scientific American