Argentina Food Culture and Black Bean & Barley Burgers

I’ve now been in Argentina for several weeks and the immediate culture shock is wearing off. I’m still amazed, but no-longer as shocked that the buses (or boni’s as they’re called) open their doors to let passengers off before coming to a stop, or that they begin moving while passengers are still boarding, or that they often just blow by you without stopping at all for no reason other than the driver just didn’t want to pick you up. Whenever this happens, a smile spreads across M’s face as she says, “Welcome to Buenos Aires,” in her most sarcastic tone. 

Also, currency is a little fluid here. Because the peso is currently so cheap, they really don’t use anything smaller than a one-peso coin. As a result places often round to the nearest peso to make giving change easier.  However, sometimes at some of the small markets, instead of giving change, they try and give you little candies instead. That’s right, their money is so cheap it’s comparable to small tasteless candies. While astonishing, and slightly hilarious, it is troubling that candy is given instead of coins, considering the President (who in my opinion is both delusional as well as dangerous) declared that diabetes is a rich person disease while also saying Argentines should be proud that they are now the world’s largest consumers of Coke. All of this on top of the fact that nearly 60% of the adult population in Argentina is obese.

There have been other really interesting learning moments as well. For instance I’ve stopped saying I’m “from America” or am “an American.” (Soy de America). I’ve stopped doing this not because I’m ashamed to be from the US, or because I’m afraid how people will respond towards me. (While Argentina’s government hasn’t been particularly warm towards the US, the average person has nothing against us.)

Instead Argentino’s find it arrogant that people from the United States use the term “American” to apply solely to themselves. They are also “Americans” in their view. So are people from Uruguay, Mexico, and Canada. In fact, in school they are taught that there is only one American continent, while those who grow up in the US are taught that North and South America are separate. It’s true, I’ve looked this up, and apparently the concept of a continent is a completely unscientific term. Instead I now say “Soy de Estados Unidos” or just tell people I’m from New York – although they insist on calling it “Nueva Chork” (In Argentina the Y makes a CH sound.) I wonder how they would like it if I referred to Buenos Aires as "Good Airs?"

The food culture here is also really different from the one I was use to. In New York, you can literally get any type of food or spice at any time of the year – not to mention you can order anything you want from the internet. Here it is a different story. First off, Argentina remains more of a seasonal eating culture than the US. It’s almost winter, and produce like grapes are very hard to find, and berries are non-existent. The idea of ordering food from the internet seems to be completely foreign to them. Instead we eat what is in season, and M and I and are currently inundated with incredible, and very cheap and delicious squashes, gourdes and other root veggies, which I’ve been enjoying immensely. Except mandiocas… I don’t see how anyone can enjoy these dirty, little, fibre-packed roots…

  

Veganism and plant-based eating is still pretty unknown here. If I had to guess, I’d say it is roughly 8-10 years behind New York, which, all things considered, isn’t so bad. In fact, I think veganism is more advanced in Buenos Aires than it was in south central Pennsylvania. I was given a “go vegan” leaftlet when I walked passed the National Zoo, and increasingly places and products are advertising as "vegano." There are also two restaurants here that can compete, if not beat, any restaurant in New York  for creativity and flavor – and for ½ the price!

While it is true that much of the Argentine meat is “free-range” even this is starting to change and increasingly (and without much comment in the press, or the publics awareness), their cattle management is being more industrialized. The northern provinces of Argentina, which looks like could be a completely separate country, is a Monsanto powerhouse. GMO soy has become the nations leading export. Much of this soy ultimately fattens animals for consumption in the States.

And if you are thinking there is nothing wrong with that, think again. Not only have cancer rates in Argentina recently doubled according to a report from the Ministry of Health in Cordoba, Argentina, but birth defects in the agricultural regions have also risen. 

See… the decision to consume meat is not only a personal choice but impacts all of us. Just ask California how our consumption of animals is impacting their state. As a result, M and I have put an increased importance on purchasing organically grown food when possible.

All of this said, I love Argentina, besides Spanish, I am learning a lot about their culture and politics and it all fascinates me. The culture is a unique blend of ancient and modern, and Argentina is a physically beautiful nation. I’m looking forward to the opportunity to travel beyond the city soon.

Over the weekend, I invited two new friends over for dinner when M was working a 24 -hour shift. These black bean and barley burgers were on the menu for that night, and they are absolutely delicious. Since they are perfect for a summer-time BBQ, I hope you enjoy them as well!

Black Bean & Barley Burgers

Makes 8 Patties

1 cup black beans or two cans of black beans

1 cup barley* 

½ cup old fashioned oats

3 cloves garlic

1 carrot – chopped

1 tablespoon tomato paste

1 tablespoon ground flax seed

1 tablespoon garlic powder

1 teaspoon onion powder

1 teaspoon turmeric

1 bay leaf

¼ - ½ teaspoon cayenne pepper

Black pepper and salt to taste

Cook the beans for 30 to 40 minutes in boiling water (if you are using dried beans). Add barley, garlic cloves, bay leaf, and more water (if necessary). Cook until the beans and barley are soft and fully cooked – roughly 30 more minutes. About 8-10 minutes before the beans and barley finish cooking, add the garlic powder, carrot, and turmeric. Cook until the water is fully absorbed.

Transfer the beans and barley with the remaining spices and flax seed to either a blender or food processor. Blend until almost smooth (you want to keep the mixture slightly chunky).

Add the oats and tomato paste and mix well using a strong fork or your hands. Let the mixture sit for 10 -15 minutes. During this time, check the spices and make any necessary adjustments.

Heat a pan while forming patties with your hands. Place each patty in the hot pan and cook for 3-5 minutes before flipping. Repeat until both sides are well browned.

I've learned some traditional Argentine dishes as well, and will be blogging them soon, so be sure to keep checking back!

Chau

*Barley contains gluten so these are not suitable for those following a gluten-free diet. Try subbing brown rice for a gluten-free version. 

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Oil-free Swiss Chard Saag and Roti bread

Saag, which is typically a well-cooked blend of spinach and other greens, has always been one of my favorite Indian dishes. My good friend Abby Bean will attest that I had trouble sharing the dish when we ordered it together last year after the Ivy-League Vegan Conference. It was also a must-get dish when I went to a vegetarian Indian restaurant in Dubai.

Until recently, I always had trouble recreating it without oil. That said, I’m pretty sure this recipe not only significantly increases the nutrition profile of the classic dish, but it also has an out-of-this world taste!

A few nights ago, after my daily four hour-long Spanish class, while M was working a 24-hour shift, I decided to surprise her with this as it is one of her favorite recipes of mine.

The following night we had a classic Indian sampling. I made the Saag, along with my lentil dal, and a simple cauliflower and potato aloo gobi.

Because I was making a few dishes, I left the rice out of the dal recipe, making it a more classic red dal. Instead, I cooked a large bowl of brown rice with cumin seeds, two bayleafs, a pinch of salt, and a well-chopped carrot.

M and I also decided to try a simple, whole-wheat roti bread, which brought the entire dish together and gave it a more authentic Indian feel.

This dish uses Swiss chard instead of the more classic spinach, but I’ve also used kale prior to moving Buenos Aires. Swiss chard is not only high in nitrates, but it may also help prevent your skin from wrinkling, as a paper published in the Journal of the American College of Nutrition observed that those with the highest green leafy vegetable consumption tended to have the fewest wrinkles... So eat away!

The dish can also stand alone and is a delicious and nutrition-packed dinner when served with bread or on top of rice. 

Swiss Chard Saag

Serves 4

½ bunch swiss chard – stemmed and roughly chopped

1 large onion – chopped

1” chunk of fresh ginger - chopped

3-4 cloves garlic - chopped

1 cup plant-based milk

½ cup broth or water

¼ cup cooked chickpeas or 1 handful cashews

2 tablepsoons tomato paste

3-4 taplespoons nutrition yeast

1 teaspoon cumin (seeds or powder) - toasted

1 teaspoon turmeric

1 teaspoon coriander

1 teaspoon garma masla

A pinch of chili seeds or cayenne pepper

½ teaspoon salt

Black pepper to taste

½ cup cooked split green peas (optional)

To begin, dry sauté the chopped onion. After a few minutes, add the garlic, ginger and cumin. Cook for a few more minutes on medium heat before adding the swiss chard. Slowly add a few tablespoons of water or broth as needed to keep the cumin from sticking. After 5 minutes, the swiss chard should begin to soften and become bright green. Remove from heat and let cool.

Once the sautéed greens are cool enough, combine all the ingredients in a high-speed blender or food processor. A hand-held blender also works well. Blend well.

This is a dish that you will want to test the spices as you cook and adjust accordingly. If you are serving this dish on it’s own, consider adding a half cup of cooked green peas to the dish.

Whole Wheat Roti Bread (Chapatis)

Roughly makes 10 pieces

2 cups whole wheat flour

1 cup of warm water

½ teaspoon salt

While this bread is very simple to make it does take a little time for it to set so plan accordingly and try and start the bread at least one hour before you plan on eating.

Most roti recipes call for a tablespoon of oil, but as you’ll see, it’s completely unnecessary for the recipe.

Simply put the flour into a large bowl with the salt. Then slowly pour the warm water onto the flour. Knead the flour until it becomes a sticky dough.

Form the dough into a ball and cover the dough and let it sit for at least 1 hour although 2 hours is preferable.

Using your hands, pull about the amount of a walnut (in the shell) from the dough and flatten it until very thin.

Place the flattened dough onto a hot pan and cook until the side starts to crisp and puff up. Flip over and repeat.

Hope you enjoy these dishes.

Chau!

M.B. Purba, et. al. “Skin Wrinking: Can food make a Difference?” Journal of the American College of Nutrition. Feb. 2001 71-80.

Scientific Opinion of the Panel on Contaminants in Food. Nitrate in Vegetables. The EFSA Journal 2008 1-79.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Mi Nueva Vida & Bok Choy Margherita Pizza

As most of you know, I recently relocated from New York, New York to Buenos Aires, Argentina. After a very bumpy flight, we arrived safely in the afternoon of April 21.

Since then it has been a whirlwind. We spent the previous week prior to my move, packing, cleaning, and clearing out, and then we spent the better part of our first week in Buenos Aires doing the same in our new apartment - cleaning, unpacking, organising, and what seemed like an unlimited amount of laundry! It’s been exhausting.

But things are finally starting to settle down (We literally fueled ourselves for the first few days with lots of mate.) 

Life here is fantastic. Argentina is entering fall, but from what I hear it’s been far more pleasant and warm here than it has been back in New York. I start my immersion Spanish courses later this week (5 days a week – 4 hours each day!) If I can’t learn Spanish under these conditions, well… then I guess I'm hopeless! Next month I'll be starting a new online program from Cornell University, and I plan on teaching English part-time as well. I am also continuing to see clients for BYOL Nutrition & Wellness counseling.

But with all the changes, I haven’t forgotten about dinner! I made this Bok choy and Basil Margherita Pizza on one of our first nights here. It’s pretty simple especially if you use a pre-made pizza crust or make a slightly altered version of my protein packed, gluten-free lentil bread ahead of time.

Bok Choy & Basil Margherita Pizza (Gluten-Free)

Serves 2

Gluten-Free Crust:

½ cup green lentils

½ cup brown rice

¼ cup amaranth

2 tablespoons flaxseed (optional)

salt to taste

Two generous pinches of dried Italian seasoning (basil, rosemary, thyme, tarragon) 

water

I recommend making the crust ahead of time so it can fully set and dry out, making for a crispier pizza crust. If you make the crust ahead of time, this pizza only takes about 25 minutes.

To keep the crust from becoming fluffy, don't add the yeast or baking soda found in the original recipe. Start by soaking the lentils, rice, and amaranth together in a large bowl with warm water. I like to let this soak for around five hours, but one hour at least (tip, if you are soaking for a shorter time, add either a vinegar or hydrogen peroxide to the water to breakdown the acids found in these cereals more quickly. Personally, I like to soak these cereals before heading to bed or off to work, they’ll be ready when you wake up or come back home). 

After soaking, rinse the ingredients well, and transfer to a blender or food processor – a hand-held immersion blender works well too. Blend with just enough water so the cereals are nearly but not completely immersed in water. Blend until smooth.

Now bake the “dough” at 350 for 25 minutes or until completely browned and firm. Now let the crust cool.

Toppings:

1-2 large tomatoes - sliced

1 small bunch bok choy – chopped, greens only

Small head of garlic - oven-roasted and diced

1 handful fresh basil

1 jar of your favorite tomato sauce (or make your own*)

Red and Black pepper to taste

Pre-heat the oven to 300. While you are preparing everything else, peel and crush 5 to 6 cloves of garlic and wrap them in tinfoil and place them in the oven for about 10 – 15 minutes.

*Because a Margherita pizza is all about the sauce, I like to make my own whenever I have the time. Using a jarred or canned sauce is fine too, but making your own only takes a few extra minutes and really increases the flavor! If you have the time and inclination, try this sauce and let me know what you think!

1 large can of chopped tomatoes (I like to get salt-free)

4-5 sundried tomatoes (if they are hard, try soaking them in warm water for a few minutes)  

2 heaping tablespoons nutritional yeast

1 large handful of fresh basil

1 small handful of cashews (roughly 8-12 cashews)

1/2 teaspoon dried rosemary

cayenne pepper to taste

a pinch of date sugar or your favorite sweetener

salt and black pepper to taste

Blend all of the sauce ingredients together until smooth. 

Now spread the sauce onto the crust and begin to add your remaining toppings. Start by placing the sliced tomatoes around the pizza. Get the roasted garlic out of the oven, dice it, and scatter it on top. Then add the washed and chopped bok choy greens. Place the pizza in the oven for 15 to 20 minutes.

Take the pizza out and add the handful of basil on top of the other ingredients. Return the pizza to the oven for a final 5 to 10 minutes.

Serve hot with a fresh salad and roasted veggies. Enjoy!

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Top 5 Misconceptions About Food: A Doctor’s Daily Experience by Michelle McMacken, M.D.

As a primary care doctor, I spend my days taking care of patients with diabetes, high blood pressure, high cholesterol, heart disease, and obesity. I also see “healthy” patients whose eating habits are starting them on the road to a future filled with doctor’s appointments and hospital visits.

I enjoy reminding my patients that their fork can be more powerful than my prescription pad when it comes to preventing and reversing chronic diseases. This conversation usually uncovers some common misconceptions about food and nutrition. Here are five myths that I hear almost every day, among patients and colleagues alike:

1. “I need to eat more protein.”

Many people don’t realize that the average American consumes more than twice the Recommended Dietary Allowance (RDA) of protein, most of it from animal products. 1,2Unfortunately, animal-based proteins have been shown to promote faster growth, not only of normal cells but of cancer cells, and have been linked to a variety of cancers as well as heart disease, diabetes, Alzheimer’s disease, and kidney stones.3,4

Plant foods contain plenty of protein, and a whole-foods, plant-based diet actually provides exactly what’s recommended in terms of protein requirements – about 8-10% of total daily calories from protein.  This happens naturally when people eat a diet of diverse, whole plant foods – there is no need to count grams of protein!  And unlike animal proteins, plant proteins from whole foods are not associated with cancer or other chronic diseases.  In fact, these foods actually prevent many of the diseases we see today!

2. “I need to drink milk to have strong bones.”

Many people equate dairy with calcium, strong bones, and the prevention of osteoporosis (low bone density). Generations of advertising slogans have perpetuated this idea. However, dairy isn’t the answer here. Studies show that dairy products may actually increase the risk of fractures related to osteoporosis!5-7

The biological purpose of cow’s milk is to support the rapid growth of a calf. Humans have no nutritional or medical need to consume the milk of cows or any other nonhuman species. Cow’s milk has significant levels of female hormones, and usually contains antibiotics, pesticides, saturated fat, and cholesterol — substances that definitely do NOT do a body good! Dairy has been specifically linked with prostate, ovarian, and uterine cancer, as well as heart disease and early death.7-13

The best sources of calcium come from the earth, in foods such as kale, broccoli, bok choy, and Brussels sprouts. As a bonus, these vegetables are high in vitamin K, which is also important for strong bones. Beans may be an especially good source of calcium, because they are also high in phytates, antioxidant compounds that may enhance mineral absorption14 (despite common perception to the contrary) and thus protect bone density.15 Many brands of soy milk, almond milk, orange juice, and tofu are fortified with calcium and vitamin D, just as cow’s milk is artificially fortified with these nutrients. However, there is no need to specifically target calcium sources in the diet; a diverse, whole-foods, plant-based diet will provide all of the calcium you need.

3. “Chicken, turkey, fish, and eggs are healthy sources of protein.”

Chicken, turkey, fish, and eggs contain significant amounts of cholesterol and saturated fat, in many cases as much as beef,16 so they are not “heart healthy” foods. Plant-based sources of protein contain zero cholesterol and far less saturated fat. Chicken and turkey usually contain antibiotics, pesticides, and fecal contaminants, and have been associated with salmonella, staph, and other infectious disease outbreaks. Chicken, fish, and eggs have been associated with an increased risk of diabetes.17-25 Almost all fish contain mercury, which can cause neurologic and cognitive problems; many also contain polychlorinated biphenyls (PCBs), a toxin associated with cancer.16 And a recent study showed that eggs cause intestinal bacteria to make a substance called TMAO, which can trigger heart attacks and other cardiovascular events.26

Whole plant foods supply plenty of protein, and they don’t come packaged with cholesterol or high levels of saturated fat. Instead, their protein is bundled with fiber and many necessary nutrients! Great plant-based sources of protein include lentils, chickpeas, black beans, kidney beans, soybeans, and quinoa. Green vegetables such as spinach, collards, broccoli, and peas are also quite high in protein per calorie. But remember, it’s not necessary to seek out plant foods high in protein, since a varied whole-food, plant-based diet will naturally provide enough protein, without special effort.27

4. “I can’t eat carbs.”

Many people are mistakenly led to believe they should avoid carbohydrates, particularly for weight management and diabetes control. Instead, they focus on proteins — especially animal proteins — and fats. Sadly, this approach actually increases the risk of chronic disease and death,28-32 and it deprives people of the numerous nutrients found in carbohydrate-containing foods.

It is true, however, that not all carbohydrates are created equal. Refined, highly processed carbohydrates can raise triglycerides, promote weight gain, and drive up blood sugar. On the other hand, starches that come from whole grains bring fiber, essential fatty acids, B vitamins, zinc, and protein into our diets and provide an excellent source of energy. Beans, legumes, starchy vegetables, and fruits are other healthy carbohydrate sources. Balancing these foods with nonstarchy vegetables is an optimal way to eat for weight loss, diabetes control, and reversal of heart disease.

5. “Healthy food is too expensive.”

You don’t need to shop at a gourmet health food store to find nutritious foods. Actually, some of the healthiest foods are the least expensive, and they are readily available at most grocery stores and many local farmers’ markets. Beans, lentils, brown rice, and frozen vegetables are usually inexpensive, especially when bought dried and in bulk. (Organic fruits and vegetables can cost more, but eating nonorganic plant-based foods is still more nutritious than eating meat, chicken, fish, eggs, and dairy, organic or otherwise.)

Even when processed foods and animal products are sold cheaply, they are expensive in terms of the cost to your health. What you may save now, you could end up spending later in pharmacy co-payments and medical bills!

***

Michelle McMacken, M.D., is a board-certified internal medicine physician and an assistant professor of medicine at NYU School of Medicine.  She practices primary care at Bellevue Hospital Center in New York City, where she also directs a medical weight-loss program.  An enthusiastic supporter of plant-based nutrition, she is committed to educating patients, medical students, and doctors about the power of healthy eating and lifestyle modification. Be sure to connect and follow Dr. McMacken on Twitter.

This article was previously published on Forks Over Knives.

***

References:

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2 Rizzo NS, Jaceldo-Siegl K, Sabate J et al. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. J Acad Nutr Diet 2013; 113(12):1610-9.

3Campbell TC, Campbell TM. The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health. Dallas: BenBella Books; 2006.

4 Barnard NB, Weissinger R, Jaster BJ, et al. Nutrition Guide for Clinicians, First Edition. Washington, DC: Physicians Committee for Responsible Medicine; 2007.

5 U.S. Department of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville, MD: U.S. Department of Health and Human Services, Office of the Surgeon General; 2004.

6 Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003; 77:504-11.

7 Michaëlsson K, Wolk A, Langenskiöld S, et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. British Medical Journal2014;349:g6015.

8 Qin LQ, Xu JY, Wang PY, et al. Milk consumption is a risk factor for prostate cancer: Meta-analysis of case-control studies. Nutr Cancer 2004; 48(1):22-7.

9 Qin LQ, Xu JY, Wang, PY, et al. Milk consumption is a risk factor for prostate cancer in Western countries: Evidence from cohort studies. Asia Pac J Clin Nutr 2007; 16(3):467-76.

10 Chan JM, Stampfer MJ, Ma J, et al. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Presentation, American Association for Cancer Research, San Francisco, April 2000.

11 Chan JM, Stampfer MJ, Giovannucci E, et al. Plasma insulin-like growth factor-I and prostate cancer risk: a prospective study. Science 1998; 279:563-565.

12 Genkinger JM, Hunter DJ, Spiegelman D, et al. Dairy products and ovarian cancer: a pooled analysis of 12 cohort studies. Cancer Epidemiol Biomarkers Prev 2006; 15:364–72.

13 . Ganmaa D, Sato A. The possible role of female sex hormones in milk from pregnant cows in the development of breast, ovarian, and corpus uteri cancers. Med Hypotheses 2005; 65:1028–37.

14 http://nutritionfacts.org/video/phytates-for-the-prevention-of-osteoporosis/

15 López-González AA, Grases F, Monroy N, et al. Protective effect of myo-inositol hexaphosphate (phytate) on bone mass loss in postmenopausal women. Eur J Nutr 2013; 52(2):717-26.

16 Simon, D. Meatonomics. San Francisco, Conari Press, 2013.

17Li Y, Zhou C, Zhou X, et al. Egg consumption and risk of cardiovascular diseases and diabetes: a meta-analysis. Atherosclerosis 2013; 229(2):524-30.

18 Djoussé L, Gaziano JM, Buring JE, et al. Egg consumption and risk of type 2 diabetes in men and women. Diabetes Care 2009; 32(2):295-300.

19 Radzevičienė L1, Ostrauskas R. Egg consumption and the risk of type 2 diabetes mellitus: a case-control study. Public Health Nutr 2012; 15(8):1437-41.

20 Tonstad S, Butler T, Yan R, et al. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care 2009; 32(5):791–6.

21 Chiu TH, Huang H, Chiu Y. Taiwanese vegetarians and omnivores: dietary composition, prevalence of diabetes and impaired fasting glucose. PLoS One 2014; 9(2):e88547.

22 van Nielen M, Feskens EJ, Mensink M. Dietary protein intake and incidence of type 2 diabetes in Europe: the EPIC-InterAct Case-Cohort Study. Diabetes Care 2014; 37(7):1854-62.

23 van Woudenbergh GJ, van Ballegooijen AJ, Kuijsten A, et al. Eating fish and risk of type 2 diabetes: a population-based, prospective follow-up study. Diabetes Care 2009; 32:2021–6.

24 Kaushik M, Mozaffarian D, Spiegelman D, et al. Long-chain omega-3 fatty acids, fish intake, and the risk of type 2 diabetes mellitus. Am J Clin Nutr 2009; 90:613–20.

25 Djoussé L, Gaziano JM, Buring JE, et al. Dietary omega-3 fatty acids and fish consumption and risk of type 2 diabetes. Am J Clin Nutr 2011; 93:143–50.

26 Tang WH, Wang Z, Levison BS. Intestinal microbial metabolism of phosphatidylcholine and cardiovascular risk. N Engl J Med 2013; 368(17):1575-84.

27 Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr 1994; 59 (suppl):1203S-1212S.

28 Larsson SC, Orsini N. Red meat and processed meat consumption and all-cause mortality: a meta-analysis. Am J Epidemiol 2014; 179(3):282-9.

29 Lagiou P, Sandin S, Lof M, et al. Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study. British Medical Journal 2012; 344:e4026.

30 Fung TT, van Dam RM, Hankinson SE, et al. Low-carbohydrate diets and all-cause and cause-specific mortality: two cohort studies. Ann Intern Med 2010; 153(5):289-98.

31 Noto H, Goto A, Tsujimoto T, et al. Low-carbohydrate diets and all-cause mortality: a systematic review and meta-analysis of observational studies. PloS One 2013; 8(1):e55030.

32 de Koning L, Fung TT, Liao X, et al. Low-carbohydrate diet scores and risk of type 2 diabetes in men. Am J Clin Nutr 2011; 93(4):844-50.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.