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A healthy alternative is to substitute fish or chicken for meat a few times a week.
Omega-3 fatty acids from fish and other marine sources may reduce the risk of heart disease,
improve symptoms of rheumatoid arthritis and help to prevent many other diseases.
Chicken is also low in fat. Keep in mind the major portion of fat is right under the skin so remove
the skin before cooking whenever possible.
Another alternative to meat is tofu also called bean curd. Tofu is made by coagulating soy milk and pressing the curds into blocks. Tofu is low in calories and is high in iron, calcium and protein . Soy protein is correlated with significant decreases in serum cholesterol LDL or the bad cholesterol. Tofu takes on the flavor of what ever it is cooked with.
Studies show that eating a high percentage of cooked food causes the pancreas to enlarge. A pancreas is enlarged as a result of over-stimulation, eventually breaks down. From years of abuse, the pancreas secretes fewer enzymes and causes digestive problems such as bloating, gas, diarrhea, gastritis or diabetes .
Let us talk about a piece of fried chicken. One day after consumption, it has been sitting in the intestinal track for 24 hours. Because of its partially digested state, it has become rancid. The body now will respond by producing a sticky mucus which envelopes the putrefying chicken in a protective sack. As the fiberless meat moves slowly through the 30 feet of intestine, the mucus sack begins to dehydrate and impact on the colon wall. This creates a hard, black, crust like substance that builds up, layer upon layer, inside the folds of the intestine further hindering the absorption of nutrients. Finally after 30 hours, this mucus sack of putrefying chicken is deposited with great effort into the toilet. Our fried chicken has taken more than it has given, depleting the enzyme reserves, depositing very little in nutritional value, leaving impacted, dried mucus in its wake.
Consuming carbohydrate containing foods, whether they are high in sugar or starch (such as bread, potatoes, and processed breakfast cereals, temporarily raises blood sugar and insulin levels. The blood sugar-raising effect of a food, called its “glycemic index,” depends on how rapidly its carbohydrate is absorbed. Many starchy foods have a glycemic index similar to sucrose (table sugar). People eating large amounts of foods with high glycemic indices (such as those mentioned above), have been reported to be at increased risk of type 2 diabetes. On the other hand, eating a diet high in carbohydrate-rich foods with low glycemic indices is associated with a low risk of type 2 diabetes. Due mostly to the health-promoting effects of soluble fiber found in beans, peas, fruit, and oats, these foods have low glycemic indices despite their high carbohydrate content.
High-fiber supplements, such as guar gum, which is derived from beans, have improved glucose tolerance in some studies. A review of the research revealed that the extent to which moderate amounts of fiber help people with diabetes in the long term is still unknown, and the lack of many long-term studies has led some researchers to question the importance of fiber in improving diabetes. Nonetheless, most doctors advise people with diabetes to eat a diet high in fiber. Focus should be placed on beans, fruits, vegetables, seeds, oats, and whole-grain products.
Nuts in general are very nutritious substitute for meat, providing protein and many essential vitamins, such as A and E, minerals,
such as phosphorous and potassium, and fibre. Nuts are also high in carbohydrate and oils, so shouldn't be eaten
in excess.
Whereas pulses all belong to the legume group of plants, nuts come from a variety of different plant groups,
so the nutritional content is more varied too.
Nuts are seeds that are covered with a hard shell. Most are the seeds of trees, but the seeds of a few other plants that are not strictly nuts will also be considered here as they can be conveniently classified with nuts for culinary purposes. Nuts can be used in many ways. Whole, flaked and ground nuts and nut butters are widely available. A classic vegetarian savoury is nut roast and many vegetarian cook books give a recipe for one, which can be endlessly varied with different herbs and flavourings and different combinations of nuts and cereals. Nuts can be added to sweet dishes, cakes and biscuits, and nut butters can be added to soups and stews to thicken them.
Nuts should be stored in cool, dry conditions in airtight containers away from the light. Because of their high fat content, many of them benefit from storage in the fridge or freezer to deter rancidity.