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May 2, 2024 · Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you'll get even more fiber.
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- Overview
- What are GMOs?
- Advantages of GMO foods
- Is GMO food unhealthy?
- What are examples of GMO foods?
- The bottom line
Although most notable organizations and research suggest that GMO foods are safe and sustainable, some people claim they may harm your health and the environment.
GMOs, short for genetically modified organisms, are subject to a lot of controversy.
According to the U.S. Department of Agriculture (USDA), GMO seeds are used to plant over 90% of all maize (corn), cotton, and soy grown in the United States, which means that many of the foods you eat likely contain GMOs.
This article helps explain what GMOs are, provides a balanced explanation of their pros and cons, and gives guidance on how to identify GMO foods.
“GMO,” which stands for genetically modified organism, refers to any organism whose DNA has been modified using genetic engineering technology.
In the food industry, GMO crops have had genes added to them for various reasons, such as improving:
•their growth
•nutritional content
•sustainability
•pest resistance
GMO foods may offer advantages to the grower and consumer. These can include:
•Pest control: Many GMO crops have been genetically modified to express a gene that protects them against pests and insects. The Bt gene is commonly genetically engineered into crops like corn, cotton, and soybeans. It comes from a naturally occurring bacteria known as Bacillus thuringiensis. This gene produces a toxic protein to several pests and insects, which gives the GMO plants a natural resistance. As such, GMO crops don’t need to be exposed to harmful pesticides as often.
•Fewer pesticides: A 2020 study notes that GMO technology has reduced global chemical pesticide use by 8.3% and indirectly reduced greenhouse gas emissions because farmers don’t need to spray their fields as often.
•Improved survival and greater yield: Other GMO crops have been modified with genes that help them survive stressful conditions, such as droughts, and resist diseases like blight, resulting in a higher yield for farmers.
•Increased nutritional value: Genetic modification can increase the nutritional value of foods. For example, rice high in beta carotene, also called golden rice, was developed to help prevent blindness in regions where local diets are chronically deficient in vitamin A.
•Enhanced flavor: Genetic modification can enhance the flavor and appearance of foods, such as the non-browning apple.
However, the Food and Drug Administration (FDA), Environmental Protection Agency (EPA), and USDA maintain that GMOs are safe for human and animal consumption.
While GMO crops make farming much easier, there is some concern about their potential effect on the environment and their safety for human consumption, particularly surrounding illnesses and allergies.
Some of the potential concerns around GMO consumption include:
•Allergies: Because GMO foods contain foreign genes, some people worry that they harbor genes from foods that may prompt an allergic reaction. According to the FDA, researchers who develop GMO foods run tests to ensure that allergens aren’t transferred from one food to another. Research suggests GMO foods are no likelier to trigger allergies than their non-GMO counterparts.
•Cancer: Because cancers are caused by DNA mutations, some people fear that eating foods with added genes may affect your DNA. The American Cancer Society (ACS) has stated that there’s no evidence to link GMO food intake to an increased or decreased risk of cancer, and there is no evidence that eating GMOs will change your DNA. However, more long-term human research is still needed.
•Herbicide use: Most GMO crops are resistant to herbicides, such as Roundup, so farmers may use herbicides to kill surrounding weeds without damage to their crops. But Roundup and its active ingredient glyphosate are subject to controversy because animal and test-tube studies have linked them to various diseases. There is new evidence that glyphosate exposure may increase the relative risk of non-Hodgkins lymphoma by 41%.
Although GMO foods appear safe for consumption, some people wish to avoid them. Still, this is difficult since most foods in your supermarket are made with ingredients from GMO crops.
GMO crops grown and sold in the United States include:
•corn
•soybean
•canola
•sugar beet
GMOs are foods that have been modified using genetic techniques.
Most foods in your local supermarket contain GMO ingredients because they’re easier and more cost-effective for farmers, which makes them cheaper for the consumer.
In the United States, foods grown using GMO techniques include corn, soybean, canola, sugar beet, alfalfa, cotton, potatoes, papaya, pink pineapple, summer squash, and a few varieties of apples.
Although current research suggests that GMO foods are safe for consumption, some people are concerned about their potential health effects. Due to a lack of long-term human studies, more research is needed.
People also ask
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- Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber.
- Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
- Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight.
- Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
- 4 Blackfan Circle, 4th Floor, Boston, 02115, MA
- hhp_info@health.harvard.edu
- (877) 649-9457
- Oatmeal. This whole grain is one of the best sources of soluble fiber, along with barley (see "Grain of the month," at right). Start your day with a bowl of steel-cut or old-fashioned rolled oats, topped with fresh or dried fruit for a little extra fiber.
- White beans. Also called navy beans, this variety ranks highest in fiber content. Try different types of beans as well, such as black beans, garbanzos, or kidney beans, which you can add to salads, soups, or chili.
- Avocado. The creamy, green flesh of an avocado is not only rich in monounsaturated fat, it also contains both soluble and insoluble fiber. Enjoy this fruit sliced in salad, pureed into dip, or mashed and spread on a slice of whole-grain toast.
- Eggplant. Although not everyone's favorite, these deep purple vegetables are one of the richest sources of soluble fiber. One idea: oven-roast or grill whole eggplants until soft and use the flesh in a Middle Eastern dip called baba ghanoush.
Dec 19, 2023 · Tea. Leafy greens. Olive oil. FAQ. Takeaway. Some foods may help lower your cholesterol. These could include legumes, beans, nuts, avocados, and fatty fish, among...
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- What should I eat if my cholesterol is high?Some ways to lower your cholesterol include: * exercising for at least 150 minutes each week * eliminating trans fats * maintaining a healthy weigh...
- What are the worst foods for high cholesterol?Some foods to avoid eating if you have high cholesterol include: * processed foods * fried foods * fast foods
Jul 2, 2021 · Scientists say GMOs are safe, but some wish to avoid them until long-term studies are published. Common GMO foods include corn, soybeans, potatoes, and papaya.
Dec 31, 2021 · Print. Food has a direct impact on many aspects of your health, including your heart health. Certain foods can improve your cholesterol levels and, in turn, lower your risk of heart disease. Keeping your cholesterol in a normal range by choosing heart-healthy foods will help you live a healthier life.
