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Q: What is an Eco-Atkins
diet? Is it healthier than the regular version of this diet?
A: The Eco-Atkins diet is a meatless version of a
high-protein, low-carbohydrate diet. The original Atkins diet
and most other high-protein diets include large amounts of meat,
poultry and fish. High meat diets can raise the risk of some
cancers and cholesterol-related heart disease. The protein in
the Eco-Atkins diet comes from plant foods. Primary sources are
gluten (the protein in wheat, available in stores as seitan)
and soy, though some also comes from vegetables, nuts and other
grains. So far, the only research on this diet is a single one-month
study that involved 47 people. It compared weight loss on the
Eco-Atkins diet to a high-carbohydrate, low-fat diet, which was
also meatless but derived most of its protein from dairy products
and eggs. People on each diet achieved the same drop in calories
and lost the same amount of weight, just short of 9 pounds in
one month. Although everyone began with high cholesterol, LDL
("bad") cholesterol dropped on both diets. That’s
no surprise, since both diets dropped saturated fat consumption
below the 7 percent of calories recommended to reduce blood cholesterol.
This study shows that reducing carbohydrate does not have to
mean increasing meat and unhealthy fats. But we need to see longer
studies involving more people to check safety and long-term effectiveness
when people find and prepare foods themselves rather than having
it provided for them. We already know that plant-based diets
are healthy and can promote weight loss if calorie consumption
is reduced. |
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Q: Are brown mushrooms
more nutritious than the regular white ones?
A: No. Brown mushrooms, including portabellas and
the smaller criminis, are somewhat higher in antioxidants according
to initial research, but both are excellent choices to include
in the broad array of vegetables found in a healthy diet. Brown,
white and shiitake mushrooms are all rich sources of the mineral
selenium, which has antioxidant properties. The mushrooms also
contain other antioxidant compounds, which preliminary research
suggests may play a role in cancer prevention. Choose whichever
mushroom suits the flavor you seek (white mushrooms are milder,
brown have a deeper, earthier taste) or your budget (brown are
sometimes slightly more expensive). Adding mushrooms and other
vegetables to soups, stews and casseroles is a great way to make
a dish more filling and nutritious.
Q: Is sushi low in calories?
A: Traditional versions of sushi with fish –
vinegared rice with fish (usually raw) wrapped in seaweed –
is low in calories as long as you don’t overdo on portions.
But excessive portions or choosing "updated" versions
that include cream cheese, meat or fried vegetables increases
the calories considerably. The calories in each piece (about
one ounce each) of traditional sushi might contain just 15 to
30 calories if it’s all rice and vegetable; when it includes
fish the same size piece may be 25 to 65 calories. As long as
you aren’t choosing the "new-fashioned" high-fat
options, most adults can have 8 to 10 pieces, fill up on a cup
of soup or seaweed salad and still keep calories at an appropriate
level. |
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