The Truth About Protein - Legumes

Beans, lentils and peas are a staple food in Mexican cuisine, but forbidden on the very popular Paleo diet. Are they affordable protein sources – or digestive problems waiting to happen?

Preparation Is Everything

Fans of the Paleo diet are right for one thing: if they are not prepared the right way, legumes contain natural toxisn (lectins and phytates) that may cause digestive problems. If you want to include legumes in your fat burning diet – to get the most out of their high fiber, potassium and magnesium content – it is critical that you prepare them the right way.


Soak, boil & avoid Embarrassment

Preparing legumes is really not as hard or time consuming as you think. Follow these 4 simple steps and you’ll end up multiplying the nutrient content of your legumes while avoiding all the undesirable side effects:

1.Put dried legumes in a large bowl (2/3 cup dried will give you the equivalent of 1 can), and cover with 3 cups of water for every cup of legumes.

2.Soak at room temperature overnight, covering the bowl with a cheesecloth. For a faster soak, try boiling the beans in the water for two minutes, then letting them stand for one hour.

3.Strain the legumes with a colander, discarding the soaking water. Rinse them thoroughly to get rid of the hard-to-digest compounds.

4.Boil until legumes can be mashed with a fork. See the reference chart for cooking times.

                                                                      Cooking Time
Baby Lima Beans .............................................................1h
Black Beans ..........................................................1 to 1.5h
Black Eye Peas ...............................................30 min to 1h
Chickpeas (also called garbanzo beans) ..............1 to 1.5h
Cranberry Beans .............................................45 min to 1h
Great Northern Beans ....................................45 min to 1h
Kidney Beans (light or dark) .................................1.5 to 2h
Large Lima Beans (also called butter beans) .......1 to 1.5h
Nay Beans ............................................................1.5 to 2h
Pink Beans .......................................................................1h
Pinto Beans ..........................................................1.5 to 2h
Small Red Beans ..................................................1 to 1.5h
Brown Lentils .................................................25 to 30 min
Green Lentils ..................................................30 to 40 min
Red Lentils......................................................25 to 30 min
Yellow Lentils .................................................25 to 30 min

Canned Legumes May be handy,But…

… Cost you 3X more than if you would have prepared your legumes from scratch.

… They are not soaked, which means they are very hard to digest. 

… Contain BPA (unless stated otherwise) – a chemical linked with obesity…

… Contain roughly 30 to 50% less vitamins and minerals than prepared legumes.

… Are packed with useless refined sodium – which can cause short-term water retention and weight gain.

… Did I forget to mention bloating and your belly inflating like a balloon?

Raw Beans Danger

Many raw beans contain phytohemagglutinin – a dangerous natural toxin that can make you ill within 3 hours of consumption. To make sure this doesn’t happen, make sure you never consume raw beans and that you always boil them for at least 20 minutes (simmering is not enough to get rid of the toxin).

What About Green Beans And Peas?

Fresh green beans and peas are technically legumes, but they contain very little of the problematic compounds in dried legumes. Most people can consume raw or steamed green beans and peas without experiencing any digestive distress.

------ Notes:

--> Some people argue that soaking lentils is useless. My personal experience shows me otherwise. Always soak them if you want to maximize digestibility and nutrition

--> Boiling legumes with one of these herbs and spices will improve digestibility: anise seed, basil, bay leaf, cardamom, clove, cinnamon bark, coriander seed, cumin seed, fennel seed, fenugreek see, garlic, ginger root, mint, star anise and turmeric

--> Do not simmer your legumes. Bring them to a hard boil to make sure you get rid of most of the problematic compounds

Summary

• Legumes are a very cheap source of protein and fiber. They are very filling and will keep your appetite in control.

• Canned legumes show way less benefits than prepared dried legumes, and are harder to digest.

• Preparing legumes to increase their nutritional content and remove all the digestive distress and bloating that they may cause is easy and simply requires a little bit of extra planning.

• Green beans and peas do not cause digestive distress and can be consumed raw or cooked.

The Truth About Protein - Seeds

Seeds are not only useful to feed birds. Like nuts, they are a nutritional powerhouse waiting to be discovered

One More Weapon In Your Fat-burning Arsenal

Seeds are ideal to add extra nutrients to your meals, shakes, and snacks. Like nuts, they are at their healthiest point when raw or roasted at very low temperatures.

The Seeds Faceoff

Click on image for larger version or visit this link

Soaking Seeds

Like nuts, seeds that are soaked for a couple hours in filtered water and rinsed thoroughly will contain less natural toxins and more nutrients. Make it a habit!

Summary

• High in nutrients and healthy fats, seeds can be a great addition to your fat-burning diet.

• Keep flax, pumpkin and sunflower seeds in the fridge to preserve their freshness.

• Like roasted nuts, roasted seeds you find on supermarket shelves contain rancid oil and very little nutrition. Stick with fresh, raw seeds or roast them yourself at very low temperatures.

• Seeds contain mostly fat and are calorie-dense. Portion control is the name of the game.

The Truth About Protein - Peanuts

They’re technically not nuts, but legumes… Whatever they are, peanuts have been accused of being allergenic and toxic. Do they really deserve the bad rap?

Rise In Allergies

Like most other allergies, peanut allergies are on the rise. One study showed that their incidence as doubled from 1997 to 2002. This is just another reason for you to assess if your body can tolerate them.

Remember: if you have a certain degree of intolerance towards a food – no matter how nutritious it usually is – your body will react negatively and create inflammation that makes it harder for you to burn body fat.

Aflatoxins: Myths Busted

The scare around peanuts comes from the fact that they contain certain levels of aflatoxins – a carcinogenic toxin developed by molds – during storage. Does this mean you should avoid peanuts? Let’s put things in

perspective:

Another interesting fact: Consuming chlorophyll-rich foods like green veggies helps disable aflatoxins.

Pesticides In Peanuts?

Peanuts used to be one of the most sprayed crops, but the high costs of pesticides and other chemicals 

forced producers to reduce their use by 250,000 pounds between 1994 and 2000. Even if health “expert bloggers” vaguely claim peanuts are “filled with pesticides”, the latest studies show otherwise:

• Peanuts are potentially contaminated with 8 different pesticides, compared to 42 for apples and 48 for spinach
• 27% of peanuts crops are sprayed with piperonyl butoxide, a pesticide also found in 30% of rice, but in 10X greater amounts
• You’d have to consume 80 kg of peanut butter to reach the EPA’s toxicity threshold
• That being said, any amount of pesticide means bad news for your body. Choosing organic will ensure your peanuts are free of chemicals 

Summary

• Avoid peanut butters that contain added hydrogenated oils and sugar.

• If you can tolerate them, peanuts are a good source of protein, magnesium, folate, vitamin E, copper, arginine and fiber – and a good fat-burning snack when consumed in moderation.

• Like nuts, peanuts contain very fragile oils that are damaged in the high temperature roasting process. For that reason, you should stick with raw peanuts.

• Aflatoxins can be found in a lot of other food products, and can actually be lower in popular brand peanut butters.

• To avoid aflatoxins completely, choose Valencia peanuts or wild jungle peanuts. 

The Truth About Protein - Nuts

They are a staple food for vegans and a very handy snack you can grab everywhere. Can these little treats packed with fat and calories really help you lose weight?

Are Nuts Fattening?

If you don’t go overboard and eat them in moderation, they aren’t. Studies have shown that these nutrient-dense snacks help you burn fat by keeping appetite in control. The bottom line – nuts represent a healthier and smarter snack than any granola bar, crackers or other snack pack out there.

Not all Nuts are equal

Nuts contain very fragile oils, vitamins and minerals that can either be destroyed or rendered useless if they are processed the wrong way:

ROASTED (WORST CHOICE)

Unless it’s stated otherwise, chances are that your roasted nuts have been heated to high temperatures when roasted, destroying healthy fats in the process. Still better than most packaged snacks, but could be better.

RAW (BETTER CHOICE)

Raw nuts still have all the goodness you need in them, and their fragile oils are still intact and available to your body.

SOAKED (BEST CHOICE)

Soaking nuts reduces the amount of phytic acid and enzymes inhibitors in them, two compounds that prevent your body from absorbing all the nutrients it could. At the same time, the amount of vitamins and minerals in these nuts increases and they become easier to digest.

How To Soak Nuts

Nothing is easier than soaking nuts, except maybe eating them afterwards. Put your nuts in a bowl, cover with water, and wait. Visit this link for a full tutorial: http://www.wikihow.com/Soak-Nuts

 

• After soaking them, you can dry your nuts at a maximum temperature of 150°F (to keep the nutrient content). Use a dehydrator or a regular oven you’ll leave open .
• If you don’t dry your soaked nuts, consume them within 24 hours.
• Only raw nuts and seeds can be soaked. Soaking roasted nuts won’t have the same beneficial effects.

The Healthiest Nuts

Almonds

Pound per pound, they contain more calcium than milk. They’re also agreat source of magnesium, vitamin E, fiber and selenium.

Walnuts

One of the healthiest nuts on the planet. Shown to increase brain function and contribute to heart health.

Pecans

Shown to normalize cholesterol, and a great source of 20 essential vitamins and minerals.

Brazil Nuts

May aid in the prevention of breast cancer and testosterone production, thanks to the high selenium content.

Cashews

Rich in copper, magnesium, zinc, iron and biotin, they contain more than 50% oleic acid, a heart-friendly fat also found in olive oil.

Macadamia Nuts

High in protein, fiber, healthy monounsaturated fats, potassium and magnesium. Plus, one of the best tasting nuts out there (according to me and my taste buds!).

Summary

+ Roasted and rancid nuts contain inflammatory fats and little nutrition.

+ Snack on fresh, raw nuts; but keep in mind that they are very calorie-dense.

+ To make them stay fresh longer, keep nuts in an air-tight container in the fridge.

The Truth About Protein - Cured meats

Sometimes demonized... sometimes loved with passion. Can the controversial yet mouth-watering bacon and other cured meats help you shed the pounds?

Can bacon help You Lose Weight?

It depends...

First, you have to think about quantities. Bacon is very calorie-dense. Going overboard on your energy needs is very easy, so control your portions carefully. Second, not all bacon is created equal. Like this is the case with other animals, pigs raised the right way (on a pasture that to allow them to eat an omnivorous diet) contain a healthy, safe and fat burning meat packed with vitamin D, antioxidants and a ton of monounsaturated fat – the same good kind you find in olive oil. Your best bets are cured meats that come from a local farm, where animals aren’t confined and fed grains.

About Nitrites

The fear of nitrites may have been completely exaggerated, for a lot of reasons:

• Nitrites are naturally present in fruits and veggies, sometimes in higher amounts.
• Nitrites are naturally contained in our saliva, gut and in all our tissues.
• Nitrite-free products are cured with celery salt, which actually generates more nitrite than nitrite-added products during the curing process.
• Nitrosamines – carcinogenic compounds that made nitrites’ bad reputation – are not formed during digestion
• of cured meats when vitamin C is added to the mix .

Processing Matters

Don’t rush for the fridge to cook a pound of bacon yet. The way bacon and other cured meats are made will determine how many nasty or fat-burning ingredients it does – or doesn’t – contain .

Click on image for larger version

Summary

 

+ Bacon and other cured meats from pastured pigs contain more healthy saturated and monounsaturated fats, minerals and vitamins than the regular supermarket kind.

+ Nitrites are not a problem, especially if vitamin C is added to cured meats.

+ Meats cured the traditional way are healthier.

The Truth About Protein - Soy Products

Touted as “healthy”, “cholesterol-reducing” and a “miracle food”, soy looks like the perfect dieter-friendly food and a great alternative to dairy products or even meat. Meanwhile, dozens of health & fitness authorities claim it’s not a fat-burning food…but why?

Soy Is a Health Food

According To Surveys

• Over 84% of American consumers perceive soy products as healthy, and a survey shows that 37% of them consume soy products at least once a month
• Consumers rank soybean oil among the top four healthy oils, with 69% recognizing soy oil as healthy oil.
• On an unaided basis, consumers most frequently mention the following specific health benefits of soy: hearthealthy, low in fat, source of protein, good for you and cholesterol-lowering.
• This huge appeal to consumers skyrocketed soy products annual sales to $5.2 billion (dramatic growth followed the FDA approval of a health claim linking soy with heart disease reduction)

Ancient Knowledge & Fat Loss 

Experts Think otherwise…

You might not know this, but the ancient Chinese started using soy as “green manure” – a cover crop plowed under to enrich the soil more than 5,000 years ago.But soy didn’t become human food until later in the Chou Dynasty (1134-246 B.C.), when the Chinese discovered a fermentation process to make soybean paste (miso), soy sauce, natto and tempeh.Why did they wait so long? They simply knew soybeans are not really edible in their raw state. 

Fermentation completely transforms soy and gets rid of most of the antinutrients, allergens and hormone-disrupting compounds found in raw soy beans, replacing those harmful substances with good bacteria, large amounts of vitamin K and other cancer-fighting nutrients that boost your general health.

Soy and Your Hormones

Can soy screw up your hormones and make you fat? The truth is – there’s no clear answer for now. A good amount of studies show that soy may reduce testosterone production and increase prostate cancer risks, while some others show no changes at all. Until more research is done, you’ll have to make your own mind. One thing is sure though:

• Processed protein and oils
• made from soybeans or any other source 
• won’t help you shed the pounds.

#1. Big Problem With Raw Soy: Natural Toxins

Soy is not problematic because it’s artificial in its nature. It’s because this plant contains a lot of natural toxins that are linked to several health conditions, including potentially screwing up your hormonal balance, an important factor of fat loss.

Natural toxins

Impair your digestive system.

Phytates

Prevent you from absorbing certain minerals.

Enzyme Inhibitors

Hinder protein digestion.

Goitrogens

Interfere with your thyroid function and metabolism.

Phytoestrogens

(Isoflavones) genistein and daidzein, which mimic and sometimes block the hormone estrogen.

Haemaggluttin

Causes red blood cells to clump together and inhibits oxygen take-up and growth.

#2. Big Problem With Raw Soy: Processing

Most raw products go through heavy high temperature processing. This is the case with most processed foods, this manufacturing is done without big concerns about keeping the protein quality intact or the final product free of contaminants.

Your average soy product may contain:

• Heavy metals that could lead to serious health problems
• Cheap protein that’s been refined to the point it’s rendered useless
• Added fattening ingredients like sugar, artificial sweeteners, and synthetic vitamins

#3. Big Problem With Raw Soy: Quantities

You probably consume a lot more soy than you think. Most food products these days contain soy in the form of soy protein or soybean oil, which constitutes around of the average American’s daily calories. That’s a lot of soy.

#4. Big Problem With Raw Soy: GMOs

At least 91% of all soy grown in the US as been genetically modified. While studies linking GMOs with health problems and gut flora destruction are still very controversial, the fact is that dozens of countries have already labeled or banned GMOs and are treating this new technology with precaution. Meanwhile, in the US in Canada, it is estimated that 70 % of all food products contain GMOs.

#5. Big Problem With Raw Soy : Allergies

The Asthma and Allergy Foundation of America estimates soy is among the nine most common food allergens for pediatric and adult food allergy patients. If you’re allergic to a food – no matter how healthy it can potentially be – eating it will increase inflammation in your body, which means longer recovery from exercise and potentially more fat storage. And if you think this doesn’t apply to you, it may be the case very soon: many experts predict soy will become the 4th most common allergen. The good thing is: fermented soy contains 99% less allergens than raw soy. Another reason to choose the right kind.

Are There Alternatives To Raw Soy?

Yes. Plenty of fermented soy and non-soy products can replace your favorite raw soy products.

Popular Fermented Soy Products

Summary

• --> Soy may screw up your hormones and potentially lead to weight gain, but studies don’t agree on the subject.

• --> Like it’s the case with other processed foods, any kind of processed soy is to be avoided as much as possible.

• --> Fermented soy products contain less potentially problematic compounds, more nutrients and less allergens, making them a smarter choice by default for a leaner and healthier body.

• --> GMO soy may be linked to immune system reduction and gut flora destruction, even though studies don’t agree. I suggest avoiding GMOs by sticking to organic soy. 

The Truth About Protein - Cheese

Sliced. Melted. Sprinkled on top of everything on sight. We all get a cheese rage one day or another. Be careful when choosing low calorie or non-dairy alternatives.

Cheese Is Less Likely To be a Problem

 

When most cheese is made (especially when it’s aged), bacteria turn the hard-to-digest lactose into lactic acid.So while it’s technically dairy, cheese doesn’t contain a lot of lactose – what usually makes dairy so problematic for most people.

That’s real Cheese!

 

Raw, grass-fed cheese can be a great fat-burning snack with its high levels of the fat burner CLA and omega-3 – if you eat it moderately. It usually packs more than 100 calories per ounce, so it’s very easy to go overboard. Raw cheese can be difficult to find depending on your state or country’s stance on raw dairy products, but the nutrition and flavor are well worth the effort. Your next best choice would be organic pasteurized cheese. At least you rest assured the milk used doesn’t contain any hormones, pesticides or other chemicals.

This Contains Some Cheese…

 

Cheese products like Kraft’s Easy Cheese say “cheese” on the label. But looking closely, we find cheap milk protein and fattening refined vegetable oil.

ingredients: whey, cheddar cheese (milk, cheese cultures, salt, enzymes), canola oil, milk protein concentrate, milk, whey protein concentrate, contains less than 2% of sodium citrate, sodium phosphate, calcium phosphate, salt, lactic acid, sodium alginate, sorbic acid as a preservative, apocarotenal (color), annatto (color), enzymes, cheese culture. contains: milk.

 

That’s Nothing Like Cheese

 

Cheese alternatives are sometimes even worse than fake cheeses, packing cheap processed soy protein, milk protein, refined canola oil, food starch (probably from GMO corn), artificial flavors (contains fake sweeteners) and some synthetic vitamins.

ingredients: soy base (filtered water, isolated soy protein), 1 casein* (a dried skim milk protein), canola oil, modified food starch, salt, rice flour, contains 2 percent or less of tapioca starch, sodium polyphosphate, enzyme-modified cheese  flavor*  (cultured  milk,  salt,  enzymes,  calcium  chloride),  tricalcium phosphate,  natural  and  artificial  flavor,  sodium  phosphate,  dried  yeast,  potassium sorbate (preservative), carrageenan, lactic acid, citric acid, sodium citrate, food color (carotenal), vitamin a palmitate, vitamin c, ferric orthophosphate, vitamin B12, vitamin D3, folic acid, vitamin B6, butterfat*, riboflavin (vitamin B2), vitamin e, potato starch and powdered cellulose added to prevent caking, natamycin (a natural mold inhibitor). *adds a trivial amount of cholesterol and lactose. contains: milk, soy.

Trust me – you’re better off eating any cheese than this so-called “alternative”.Good news though – there are healthy alternatives out there. Look for the brand name Daiya that sells a cheese-like product made with tapioca flour, healthy oils (palm and coconut) and pea protein.

What about Cottage Cheese?

 

Cottage cheese is a very popular diet food because it’s low in calories while being very high in calcium and protein. A small ½ cup serving packs 12 g of protein while staying under 100 calories. That being said, everything that’s been said about milk (see page 18) still applies here – that’s why it’s highly recommended you stick with  organic cottage cheese.

Summary :
+ Raw, grass-fed cheeses have a higher fat-burning potential than everything else out there.
+ Organic pasteurised cheese is your next best choice.
+ All cheeses must be eaten in moderation, and within your daily calorie needs.
+ Be cautious when looking for non-dairy cheese alternatives – most of them are processed and contain terrible ingredients.

The Truth About Protein - Yogurt

Just like milk, yogurt is often considered a perfect diet snack. After all, it says “Made With Real Fruits” on the label.

Probiotics Deception

 

One of yogurt’s big promises is the beneficial gut-friendly bacteria (probiotics) it contains – in theory. According to a study done in 2001 by Belgian researchers, only 13% of all yogurts actually contain the amount of probiotics it claims on the label. The worst is – most yogurts are filled with sugar, shown to feed bad bacteria in your gut,basically nullifying any benefits the probiotics might have had on your body. If you want extra probiotics – fermented veggies, miso, tempeh or even a quality probiotic supplement are better choices.

What’s The Deal With Gelatin?

 

More and more yogurts are now gelatin-free. But does that mean gelatin is unhealthy? Not in that case. Gelatin is simply an animal collagen-derived ingredient that’s used as a gelling agent in yogurt and a ton of other food products. While it’s used as a supplement in some health circles, a lot of people prefer avoiding it for religious reasons or to follow a strict vegan diet.

Fattening Fillers

 

If you look at most yogurts’ labels, you’ll realize most of them are closer to a terrible dessert than to a smart fat-burning snack. Most of them are filled with ingredients you’re better off avoiding:

• Artificial sweeteners
• Artificial coloring
• Sugar
• High fructose corn syrup

Summary 

+ If you have any kind of intolerance to dairy, it would be wise to avoid yogurt and reduce potential bloating
and inflammation.

+ Yogurt is not the good source of probiotics it claims to be.

+ Your best choice is organic plain Greek yogurt without any fillers or artificial ingredients, and sweetened naturally (example: fruits, raw honey or maple syrup).

 

The Truth About Protein - Fish & Shellfish

Packed with omega-3 and protein, fish seems to be the perfect companion to a healthy fat burning diet. But terrible business practices and scams can make the wrong fish end up in your plate.

Farmed Fish

• Farmed in a controlled environment (underwater cages or piscicultures)
• High levels of polychlorinated biphenyls (PCBs), dioxins and dieldrin
• Up to 3X less omega-3
• Antibiotics and pesticides

Wild-Caught Fish

• All fish caught in oceans, lakes or rivers
• Lower levels of contaminants
• Up to 3 times more omega-3 than farmed fish
• Can be a sustainable and renewable resource

Can You really Wait on The “Official” Recommendations?

Based on the concerning levels of contaminants in farmed fish, the EPA recommends reducing consumption anywhere from one half serving per month to 3 meals per month – depending on the sourcing. On the other hand, the FDA does not have consumption standards for these contaminants and uses technologies that are 20 years to help set the regulatory levels for PCBs, allowing potentially hazardous fish to be sold legally in the US.

Labelling Scams

A 2005 study revealed that “wild-caught” salmon at 6 of 8 New York City restaurants was actually farm-raised. In 2011, a study by students from the University of Washington Tacoma showed that 40%  of wild salmon sold in local restaurants were in fact farm-raised.

Frequently Contaminated

Like this is the case with cheap factory-raised meat, fish and seafood show an “F” on the contamination report card. Some highlights :

• About 27% of the seafood sold in the US comes from China and is often contaminated – even if the FDA inspects only about 2.7% of imported food
• The FDA has rejected 820 Chinese seafood shipments since 2007
• In China’s Guangdong province, producers feed fish partly with feces from pigs and geese, a very dangerous practice

How To Spot Farmed Fish

Finding real wild-caught fish is a real gamble. Look for these characteristics:

Farmed

• Light pink
• Large streaks of fat
• Muddy taste and greasy mouth feel

Wild-Caught

• Bright orange or reddish color
• Usually very low fat
• Better taste (very subjective)

The Worst Practices In The Industry

Adding coloring to grain-fed farmed fish allows producers to make up for the loss of pigmentation. They even use a color paletter called the SalmoFan©. Trawling, a fishing technique which essentially scoops up everything within range from the ocean floor – only about 5% of the contents are used, while the other 95% is dumped, dead, back into the ocean.

Size Does Matter

Toxic chemicals like mercury accumulate at the top of the food chain. In plain English, the bigger a fish is, the more contaminated with mercury or other chemicals it will be.

Salmon

• 8-12 pounds
• 0.014 ppm mercury

Tuna

• 12-35 pounds
• 0.357 ppm

Mackerel

• 30-90 pounds
• 0.730 ppm

Should You Worry About Mercury?

• According to the FDA, pregnant women and small children (under 6) should not eat more than 2 servings of fish every week because of the potential high levels of mercury
• In general, farmed fish and large species contain more mercury
• Most ocean fish contain more selenium than mercury, which could potentially remove any risk for your health.
• Check out the online mercury calculator at GotMercury.org to get an idea of how much mercury you might be exposed to. 

What About Shellfish?

All the recommendations about fish still apply to any kind of shellfish:

• Clams
• Mussels
• Oysters
• Scallops
• Shrimp
• Lobster
• Crabs

Summary

• If you choose them wisely, fish and seafood are still good sources of essential fat-burning nutrients.
• Wild-caught fish contain less mercury and other dangerous contaminants.
• As a general rule, choose smaller fish like salmon, sole or tilapia instead of large species like tuna, shark or swordfish.

The Truth About Protein - Wild game

Wild game provides a great, locally grown, sustainable source of healthy, lean protein. But is wilder always better?

 

   

Wild Meats are Generally Safer

Good news: a wild animal has never been fed grains or shot with antibiotics. Therefore, wild meats are safer to consume and contain a lot less calories per pound than beef.That being said, it’s up to the hunters to handle and process the meat safely. Make sure to find wild meat from a trusted source.

 

Lead Contamination

Because some hunters use lead ammunition, the Minnesota Department of Agriculture found 26% of commercially ground venison contained lead fragments. However, a field study conducted by the Center for Disease Control (CDC) also found that people consuming wild game had lower blood lead levels than the national average. 

Good hunting Practices

Make sure you get informed about where your wild meat comes from. Hunting can destroy entire animal species if done incorrectly and without sustainability in mind.

Summary :

 

+ Wild game is a great source of lean meat, perfect to manage your caloric intake.

+ This meat doesn’t carry the usual contamination and hormone-disrupting toxins that come with commercially-raised beef, pork or chicken.

+ When hunted with care, it’s a sustainable resource.