Posts tagged "soya"

Chocolate Cherry Overnight Protein Oats

November 21st, 2018 Posted by Recipes 0 thoughts on “Chocolate Cherry Overnight Protein Oats”

Brighten a cold and wintry morning with this indulgent tasting, high fibre, high protein breakfast. Using our Liberto shake boosts the protein content by over 10g!

Print Recipe
Chocolate Cherry Overnight Protein Oats
Course Breakfast
Servings
person
Ingredients
  • 50 g Bob's Red Mill Rolled Oats
  • 2 handfuls Frozen Cherries Defrosted
  • 1 tablespoon Dark chocolate chips
  • 125 ml Soya Milk
  • 20 g Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring
  • 1 level tbsp Cacao
  • 2-3 tsp Honey To taste
Course Breakfast
Servings
person
Ingredients
  • 50 g Bob's Red Mill Rolled Oats
  • 2 handfuls Frozen Cherries Defrosted
  • 1 tablespoon Dark chocolate chips
  • 125 ml Soya Milk
  • 20 g Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring
  • 1 level tbsp Cacao
  • 2-3 tsp Honey To taste
Instructions
  1. Mix the soya milk with the protein shake, cacao & honey, whisk. Combine with the oats. Leave overnight in the fridge.
  2. Add a layer of cherries to your serving dish.
  3. Layer with the chocolate overnight oats.
  4. Continue layering the cherries and oats.
  5. Finish with a sprinkling of chocolate chips.
  6. Enjoy!
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Plant protein and heart health

July 25th, 2018 Posted by Health & Nutrition, Healthy Eating 0 thoughts on “Plant protein and heart health”

At Liberto we love to offer great tasting food that is good for our health. We also love to read the most current evidence about how our diet can impact our families’ health for the future.

This recently published study looked at the effects of swapping portions of animal protein for plant protein on heart health. The study combined the results from many (112) smaller randomised controlled trials, making it a meta-analysis, which is the highest grade of evidence (think top of the class!).

What did they find?

Swapping animal for plant protein significantly reduced three different measurements of blood lipids – LDL Cholesterol (bad cholesterol), non HDL Cholesterol and a lipoprotein called Apo-B. These have all been associated with higher risk of cardiovascular (heart) disease.

The researchers calculated that this level of reduction of LDL cholesterol equates to a 4% reduction in risk of major cardiovascular events.

How does it work?

Potential mechanisms include:

  • The displacement of saturated fatty acids and cholesterol, so the more plant protein we eat, the less saturated fat we eat from other sources such as red meat.
  • Foods rich in plant protein also contain soluble fibre (such as beans), and healthy fats (such as nuts) that lower cholesterol.
  • Plant protein itself lowers cholesterol (they found no difference in effect of whole plant protein foods, and protein isolates (so, for example, soy beans versus a soy protein powder). Plant protein is higher in the amino acid argenine, which in animal models has been shown to reduce bad cholesterol.

How to attempt to achieve this effect:

  • The studies most commonly substituted 30g of protein, so aim to swap animal protein sources for 30g plant protein each day. This equates to around two servings a day, so swap meat, eggs or cow’s milk for soya, peas, beans, nuts and legumes.
  • Most of the trials used soy protein as the plant protein, but other plant proteins studied included legumes, pulses, pea and nuts so include a variety in your diet to make it more interesting!
  • The studies included a mix of whole proteins (as you would find them in whole foods) and isolates (such as plant protein powders) – so alongside whole foods you could try a plant protein powder or shake.
  • The study included both people with high cholesterol and normal cholesterol levels – and found it lowered levels in both groups so you don’t have to have high cholesterol to reap the benefits!

Try some Liberto plant protein

One serve of our Edamame pasta contains an amazing 22g of plant protein

One serve of our Pea Protein powders contains 20g of plant protein as a minimum

To maximise the effect

While the impact of this dietary change on blood cholesterol levels was a small percentage, to achieve a greater reduction you can include this change as part of the portfolio diet – which makes other dietary changes to maximise the reduction in bad cholesterol levels (by up to 30%!). For more information on the portfolio diet check out our blog post here.

Read the full article here.

Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Siying S. Li, HBSc; Sonia Blanco Mejia, MD, MSc; Lyubov Lytvyn, MSc; Sarah E. Stewart, MSc, Effie Viguiliouk, MSc; Vanessa Ha, MSc; Russell J. de Souza, ScD, RD; Lawrence A. Leiter, MD; Cyril W. C. Kendall, PhD; David J. A. Jenkins, MD, PhD, DSc; John L. Sievenpiper, MD, PhD. Journal of the American Heart Association. 

Try the Portfolio Diet to lower your Cholesterol

July 22nd, 2018 Posted by Health & Nutrition, Healthy Eating 0 thoughts on “Try the Portfolio Diet to lower your Cholesterol”

Do you have high cholesterol? You might like to try the Portfolio Diet.

This evidence based diet includes many foods that have been proven to lower total cholesterol, and combines them to maximise their effect.

These foods include:

  • Nuts, such as almonds
  • Soluble fibre (found in beans, pulses and oats for example)
  • Soya protein
  • Plant stanols and sterols

These need to be included on the base of a healthy plant based diet (low in saturated fat, sugar and salt and high in fruits and vegetables) and lots of physical activity.

This diet has been extensively studied and has been shown to reduce LDL cholesterol (often called ‘bad cholesterol’) by 30%, which can be as much as first line low dose drug treatment with statins.

We’ve been investigating how including Liberto products can help dosage make the portfolio diet more exciting and flavoursome.

As part of the Portfolio diet you should aim to eat 80-100g of beans each day and 25-50g of soya protein.

The good news is that one 50g serving (dry weight) of Liberto Edamame Pasta contains 22g of soya protein.

Also, one serving of Liberto black bean pasta contributes 50g towards your intake of beans each day.

Traditional, wheat based pasta would not contribute to either of these goals.

For some inspiration please check out our recipe collection.

We love it when tasty food is also good for your health!

 Liberto

 

For more detailed information on the diet please click here. If you are concerned about your cholesterol level you should consult your GP, and may ask to see a Registered Dietitian for personalised dietary advice.

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