Study indicates that replacing refined grains with whole grains can benefit cardiovascular health

There is a debate about whether consuming the peels of fruits and vegetables brings health benefits, and a new study reinforces this hypothesis. Parts such as peels, seeds, and stems are often thrown away after consuming fruits and vegetables, but some people already suspected that these residues could be more nutritious than the pulp.

The research, published in the scientific journal International Journal of Food Sciences and Nutrition, demonstrated that, in fact, the peels, seeds, and stems contain a higher concentration of fiber than the habitually ingested parts of these plants.

A group of scientists from King's College London initiated an analysis focused on the fiber content of twelve types of fruits and vegetables, including pumpkin, kiwi, watermelon, broccoli, bell pepper, pineapple, leek, fennel, cabbage, celery, cauliflower, and beetroot. The objective was to quantify and compare the amount of fiber in both the most consumed portions and the usually discarded parts, such as peels, seeds, and stems.

The investigation results indicated that, in ten of the twelve tested foods, the unconsumed portions showed a higher fiber content. A notable example was pineapple, where the peel and core had approximately 450% more fiber compared to the pulp. In pumpkin, the seeds and peel registered 9.25 grams of fiber per 100 grams, while the pulp contained only 2 grams.

Utilizing these food parts through an approach called 'root-to-tip' by the authors has the potential to significantly increase fiber intake among the population. This aspect is particularly relevant given that a significant portion of people do not meet the recommended daily fiber goal. Data from the Family Budget Survey (POF) reveals that 68% of Brazilians consume insufficient fiber.

However, one obstacle is that these parts of fruits and vegetables tend to be hard, difficult to chew, and often do not have a very palatable taste when eaten raw. For this reason, researchers suggest that these parts can be incorporated into recipes, being grated, crushed, baked, or using other preparation methods. In addition to potential nutritional gains, this practice can also contribute to reducing food waste and, in the context of restaurants, reducing kitchen operational costs.

The authors concluded that, although fruit and vegetable byproducts have been studied to increase fiber content, the level of fiber in many 'root-to-tip' components is still unknown. They state that these findings suggest that 'root-to-tip' consumption can promote higher dietary fiber intake while helping to reduce food waste.

Scientific research published in August in the journal JAMA Network Open indicated that a low-fat vegan diet, based on fruits, vegetables, grains, beans, and excluding animal products, proved beneficial for weight loss.

The study consisted of a clinical trial involving 244 overweight adults, who were divided into two groups: one followed a vegan protocol, and the other maintained their usual diet. Neither group had established calorie restriction goals. After a period of 16 weeks, participants who consumed exclusively vegetables (with controlled fat) showed weight loss, while the other group did not register this change.

Analysis of results and dietary composition

One reason pointed out for this result is that the vegan menu provided items of low energy density, meaning foods with fewer calories per gram. This allowed participants to consume larger portions, resulting in lower overall caloric intake.

Carlos Minanni, an endocrinologist at Einstein Israelite Hospital, emphasizes that the study's conclusion is not that the vegan diet automatically causes weight loss, but rather that success depends on the quality and composition of the selected foods.

Marcela Worcemann, a nutritionist specializing in plant-based nutrition from the Brazilian Vegetarian Society, points out that there is evidence that this research model can help maintain a feeling of satiety, aiding in appetite control. She highlights that low energy density foods are often rich in fiber and water, typical characteristics of vegetables.

Worcemann clarifies that this concept is not directly related to nutritional value, as there are nutritious ingredients with high or low energy density that should be part of a healthy routine, including during weight loss. She cites olive oil, nuts, and seeds as examples of high-density foods, advising that attention should be paid to the quantity consumed due to the high caloric concentration in small portions.

Minanni warns that simply excluding meat, eggs, and dairy does not guarantee a healthy diet, as it is possible to assemble a vegan diet based on sweets, fried foods, snacks, refined pasta, sugary drinks, alcohol, and biscuits.

Additionally, he mentions that certain products with a plant-based label, such as yogurts, cheese analogs, and burgers, can be considered ultra-processed and contain high levels of fat, salt, and additives, reinforcing the need for careful label reading.

Recommendations for a balanced plant-based diet

The endocrinologist suggests that, in the Brazilian context, it is feasible to structure a predominantly plant-based diet using simple and culturally accessible foods, such as the combination of rice and beans, which offers high-quality protein, along with native fruits, greens, vegetables, tubers, and roots like cassava.

The nutritionist emphasizes that variety on the plate is crucial, as the more colorful it is, the better, helping to prevent nutritional deficiencies. She states that well-planned vegan diets can be nutritionally adequate at any stage of life, provided that food choices are judicious, just like in any other dietary pattern.

Vitamin B12 requires special attention and, when necessary, must be supplemented under professional guidance, as it is important for brain function and concentration. Protein intake, essential for muscle maintenance, can be obtained through the adequate consumption of legumes, beans, seeds, nuts, and cereals like oats.

Legumes, seeds, nuts, and some cereals also provide iron, a vital mineral for various bodily functions. To optimize the absorption of this plant iron, it is recommended to combine it with sources of vitamin C, such as citrus fruits, although some cases may require supplementation, which must be determined after clinical evaluation and laboratory tests, according to Minanni.

Calcium is another nutrient that requires care, even though many vegetables are sources of this micronutrient. Examples include broccoli, sesame, soy and its derivatives, such as tofu, as well as fortified beverages.

Finally, Marcela Worcemann concludes that veganism transcends mere diet, being a comprehensive concept that aims not to exploit animals in any area, whether in clothing, cosmetics, entertainment, or food.

Climbing approximately 60–70 stairs daily, which is equivalent to four or five flights of stairs, is a simple way to incorporate physical activity into your daily routine and help protect your heart. According to a systematic review with a meta-analysis published in August in the American Journal of Cardiovascular Drugs, this practice is associated with a 39% lower risk of cardiovascular death and a 24% reduction in all-cause mortality.

The study involved over 480,000 people, including those with and without a history of cardiovascular disease. The authors compared people who regularly climbed stairs with those who did not. In addition to reduced mortality, there was a noted decrease in the frequency of events such as heart attacks, strokes (CVA), and heart failure.

Cardiologist's Opinion on the Benefits of Daily Climbing

Cardiologist Juliana Suarez from Einstein Hospital Israelita stated that this meta-analysis statistically confirms that the habit of climbing stairs daily contributes to increased lifespan and reduces problems such as heart attacks and strokes. In her opinion, this data also helps dispel the notion that physical activity matters only when performed in a structured gym setting. She emphasized that even small, simple, and achievable interventions can bring significant benefits to the cardiovascular system.

These 60–70 stairs can be integrated into daily life, and the studies analyzed in the review indicate benefits even at shorter distances. Suarez notes that it is crucial to set achievable goals; for example, climbing four flights, which can be divided, significantly promotes adherence to the regimen.

The load can be split, for instance, by climbing two flights in the morning and another two in the afternoon. This also helps break up long periods of sitting. The cardiologist stresses that from the perspective of cardiovascular disease prevention, the most important factor is the total daily volume of exercise.

Physiological Impact of Stair Climbing

Stair climbing heavily loads the body because it combines aerobic exercise with muscle strengthening. To overcome gravity, large muscle groups such as quadriceps, calves, and glutes are engaged, requiring the heart to rapidly increase blood output. As a result, heart rate increases, and blood vessels dilate. This activity also increases glucose uptake by muscles and may help control diabetes and cholesterol, explains Juliana Suarez.

For people with a sedentary lifestyle, replacing the elevator with stairs can be the first step out of hypodynamia. The recommendation is to gradually increase the load. The physician from Einstein advises against starting immediately with five flights, but rather to gradually increase the load: first one flight, then two, and so on.

For those who do not exercise, this exercise can represent moderate, and depending on the pace, even intense exercise. However, this practice is not suitable for everyone. Elderly people with a high risk of falls, balance disorders, or serious joint problems should exercise caution. Individuals with decompensated cardiovascular diseases, such as heart failure, uncontrolled arrhythmias, or chest pain, should also not climb stairs without prior professional evaluation.