Delve into the world of protein-rich meals and gut health with expert insights from Registered Dietitian Dani. Discover how to select meals with optimal protein content and gain valuable knowledge about managing leaky gut syndrome. Explore the benefits of pea protein crumbles and learn how to strike a balance between fats and proteins for long-term health.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
How can I select meals with more protein?
When creating menu items, we adhere to a minimum of 10 grams of protein for breakfasts, and a minimum of 20 grams of protein for lunches and dinners, both for meat and vegan options. If you are local to us, you have the option to customize your deliveries. This means that each week, you can review upcoming meals by clicking on the photo of any meal to see the nutrition panel and ingredient list, allowing you to mix and match meals to best suit your needs. If you are interested in including meat meals, you can also consider those, as we add approximately 2.0-2.5 oz of meat to an already protein-packed meal, which generally adds 10-15 grams of additional protein per meal.
Do oats contain phytic acid? What happens if you soak oats before consuming them, and does Thistle soak their oats? What are the pros and cons of phytic acid?
Phytic acid is the method by which plants store phosphorus in their tissues. Oats do contain phytic acid, ranging between 0.4 to 2.2 grams of phytates per 100 grams of oats, according to this source. Soaking oats has been shown to reduce the phytic acid content of this cereal grain. One reason some consider soaking oats ahead of time is that phytic acid can bind to other minerals, like iron, zinc, magnesium and calcium, reducing their absorption. Phytic acid has been shown to contain some benefits, however, including antioxidant and anticarcinogenic effects. Regarding our preparation at Thistle, we currently cannot soak oats in our facility. However, you may want to try to mix up your oatmeal routine by including a bowl of easy to prep overnight oats!
I have leaky gut syndrome. I’ve heard that some ingredients, like legumes and grains can make this condition worse - is this the case?
Leaky gut syndrome, which is not an official medical diagnosis, refers to the idea that the intestine is more permeable than it should be, allowing toxins to enter that would otherwise be kept out. Because this condition lacks an official diagnosis, some of the research is more speculative. For instance, this paper suggests that certain carbohydrates, particularly fructose-rich ones like soda and candy, may contribute to increased gut permeability, whereas fiber-rich carbohydrates such as fruits, vegetables, and legumes can strengthen the gut barrier. However, comorbid conditions like Irritable Bowel Syndrome are often alleviated by diets such as the low FODMAP diet, which excludes certain fruits, vegetables, and legumes. Additionally, this research indicates that probiotics, mushrooms, antioxidants, and vitamins A and D are beneficial for maintaining a healthy gut. Overall, dietary needs are highly individualized, requiring each person to undergo some trial and error to determine the best approach for their specific needs.
I saw pea crumbles in a Thistle dish. Are pea crumbles considered a highly processed food?
Unlike most meat alternatives that contain a long list of highly processed ingredients, the pea protein crumbles we use are made with nothing but textured pea protein (not pea protein isolate). They are produced without pesticides, GMOs, preservatives, additives, or any artificial ingredients. We season the crumbles in-house with our own spice blends, ensuring that we know exactly what goes into each dish. Our protein crumbles consist of a single ingredient: textured pea protein.
It seems like Thistle's meals have a much higher proportion of fat than protein - is this a concern over a long period of time, especially for active individuals?
The current Dietary Reference Intake guide indicate that a healthy diet can encompass a range of macronutrient ratios. It is noted that a healthy diet may consist of 10-35% of calories from fat, 20-35% of calories from protein, and 45-65% of calories from carbohydrates. These ranges allow for considerable flexibility in customizing diets based on individual needs. For individuals who are more active, a higher protein intake may be beneficial for muscle repair post-workout, and selecting Thistle meals with a protein content of 25+ grams could be advantageous. Keeping this in mind, Thistle offers various options for customizing deliveries for local customers. You can review upcoming meals and mix and match them to align with your specific needs. If you prefer meals with lower fat content, you can choose those options or use less dressing and toppings provided. The fats selected by Thistle are those known to have heart-health properties, and they are provided in portions that can support the long-term health of an average individual.
Delve into the world of protein-rich meals and gut health with expert insights from Registered Dietitian Dani. Discover how to select meals with optimal protein content and gain valuable knowledge about managing leaky gut syndrome. Explore the benefits of pea protein crumbles and learn how to strike a balance between fats and proteins for long-term health.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
How can I select meals with more protein?
When creating menu items, we adhere to a minimum of 10 grams of protein for breakfasts, and a minimum of 20 grams of protein for lunches and dinners, both for meat and vegan options. If you are local to us, you have the option to customize your deliveries. This means that each week, you can review upcoming meals by clicking on the photo of any meal to see the nutrition panel and ingredient list, allowing you to mix and match meals to best suit your needs. If you are interested in including meat meals, you can also consider those, as we add approximately 2.0-2.5 oz of meat to an already protein-packed meal, which generally adds 10-15 grams of additional protein per meal.
Do oats contain phytic acid? What happens if you soak oats before consuming them, and does Thistle soak their oats? What are the pros and cons of phytic acid?
Phytic acid is the method by which plants store phosphorus in their tissues. Oats do contain phytic acid, ranging between 0.4 to 2.2 grams of phytates per 100 grams of oats, according to this source. Soaking oats has been shown to reduce the phytic acid content of this cereal grain. One reason some consider soaking oats ahead of time is that phytic acid can bind to other minerals, like iron, zinc, magnesium and calcium, reducing their absorption. Phytic acid has been shown to contain some benefits, however, including antioxidant and anticarcinogenic effects. Regarding our preparation at Thistle, we currently cannot soak oats in our facility. However, you may want to try to mix up your oatmeal routine by including a bowl of easy to prep overnight oats!
I have leaky gut syndrome. I’ve heard that some ingredients, like legumes and grains can make this condition worse - is this the case?
Leaky gut syndrome, which is not an official medical diagnosis, refers to the idea that the intestine is more permeable than it should be, allowing toxins to enter that would otherwise be kept out. Because this condition lacks an official diagnosis, some of the research is more speculative. For instance, this paper suggests that certain carbohydrates, particularly fructose-rich ones like soda and candy, may contribute to increased gut permeability, whereas fiber-rich carbohydrates such as fruits, vegetables, and legumes can strengthen the gut barrier. However, comorbid conditions like Irritable Bowel Syndrome are often alleviated by diets such as the low FODMAP diet, which excludes certain fruits, vegetables, and legumes. Additionally, this research indicates that probiotics, mushrooms, antioxidants, and vitamins A and D are beneficial for maintaining a healthy gut. Overall, dietary needs are highly individualized, requiring each person to undergo some trial and error to determine the best approach for their specific needs.
I saw pea crumbles in a Thistle dish. Are pea crumbles considered a highly processed food?
Unlike most meat alternatives that contain a long list of highly processed ingredients, the pea protein crumbles we use are made with nothing but textured pea protein (not pea protein isolate). They are produced without pesticides, GMOs, preservatives, additives, or any artificial ingredients. We season the crumbles in-house with our own spice blends, ensuring that we know exactly what goes into each dish. Our protein crumbles consist of a single ingredient: textured pea protein.
It seems like Thistle's meals have a much higher proportion of fat than protein - is this a concern over a long period of time, especially for active individuals?
The current Dietary Reference Intake guide indicate that a healthy diet can encompass a range of macronutrient ratios. It is noted that a healthy diet may consist of 10-35% of calories from fat, 20-35% of calories from protein, and 45-65% of calories from carbohydrates. These ranges allow for considerable flexibility in customizing diets based on individual needs. For individuals who are more active, a higher protein intake may be beneficial for muscle repair post-workout, and selecting Thistle meals with a protein content of 25+ grams could be advantageous. Keeping this in mind, Thistle offers various options for customizing deliveries for local customers. You can review upcoming meals and mix and match them to align with your specific needs. If you prefer meals with lower fat content, you can choose those options or use less dressing and toppings provided. The fats selected by Thistle are those known to have heart-health properties, and they are provided in portions that can support the long-term health of an average individual.
