What AMAC Members Are Asking About Food Right Now: Part 2

If there’s one thing we’ve learned from AMAC members, it’s that food questions rarely stop at “What should I eat?”

You want to know whether organic foods are worth the extra cost. You’re asking if eggs are really back on the menu, where beans fit into a healthy eating plan, and whether concerns about pesticides and food ingredients deserve our attention.

These are thoughtful questions—and they matter because nutrition affects much more than body weight. The foods we choose can influence energy, blood sugar, heart health, brain function, gut health, and long-term independence.

Just like Part 1, every question below came directly from AMAC members during our recent AMAC Active webinar with nutrition scientist Elijah Magrane of NativePath.

Here’s what stood out.

Q: What are good examples of whole grains?

A. Whole grain retains all three parts of the kernel: the bran (fiber), germ (vitamins, healthy fats), and endosperm (starch). The refining process strips the first two, leaving only starch. Here are the best examples:

• Oats (steel-cut or rolled, not instant packets with added sugar)
• Quinoa (technically a seed, but behaves like a whole grain and is a complete protein)
• Barley — one of the richest sources of beta-glucan fiber, excellent for cholesterol
• Buckwheat — gluten-free, high in fiber and antioxidants
• Farro / Spelt / Einkorn — ancient wheats with more fiber and nutrients than modern wheat
• Whole grain rye — very low glycemic index
• Millet — gluten-free, easy to digest

Q: Opinion of organic?  15 years ago I met a guy working in the industry.  Said it’s all a scam and not a healthier alternative.

A: The “it’s a scam” narrative is outdated — the evidence has moved. Here’s the nuanced truth: organic produce does not consistently deliver higher vitamin and mineral levels than conventional. On that narrow measure, the skeptic has a point. However, that’s the wrong metric. The real advantages of organic are:

1. Dramatically lower pesticide exposure — people who eat primarily organic show 89% lower pesticide metabolites in urine compared to conventional eaters
2. Cardiometabolic benefits — frequent organic consumers are 35% less likely to develop type 2 diabetes in some studies, and show lower rates of hypertension and cardiovascular disease
3. Cancer risk — a broad review found reduced risks of non-Hodgkin lymphoma and colorectal cancer associated with organic consumption
4. Higher antioxidant levels — organic produce shows higher carotenoids and linoleic acid levels

The practical advice: You don’t need to go 100% organic. Prioritize organic for the “Dirty Dozen” (strawberries, spinach, peaches, apples) — produce with thin skins that absorb pesticides most heavily. Conventional is fine for thick-skinned produce like avocados and onions.

Q: What are the benefits of eggs vs cholesterol?

A: Eggs are largely redeemed in the current literature — eat them! A 2024 randomized controlled trial of 140 adults over 50 (including people with existing cardiovascular disease) found that eating 12 eggs per week caused no adverse effect on LDL or HDL cholesterol. A comprehensive 2025 review in ScienceDirect concluded that dietary cholesterol from eggs has “limited, clinically insignificant effects on blood cholesterol levels and cardiovascular risk”. The 2019 JAMA observational study that linked eggs to heart disease risk has been heavily criticized for confounding (people who eat a lot of eggs also tend to eat more processed meat and have other lifestyle factors). The practical reality: approximately 15–25% of people are genetic “hyper-responders” to dietary cholesterol, where egg intake does raise LDL. For the other 75–85%, eggs are one of the most nutrient-dense whole foods available — rich in choline, lutein, zeaxanthin, vitamin D, and complete protein. Know your lipid panel. For most people: eat your eggs

Q: What about using ghee instead of butter?

A: Ghee can be a legitimate upgrade. Here’s why:

• Higher smoke point (482°F vs. 350°F): Ghee doesn’t oxidize and produce harmful compounds at cooking temperatures the way butter can
• Lactose and casein-free: Removed during clarification — important for the large percentage of adults who have some dairy sensitivity without knowing it
• Higher in butyrate: A short-chain fatty acid that feeds the gut lining, reduces inflammation, and supports colonocyte health
• Higher Vitamin A: 13% of daily needs per tablespoon vs. 10% in butter
• Calorie density: Ghee is more calorie-dense (~123 kcal/tbsp vs ~102 for butter), so use the same amounts

The bottom line: For cooking, ghee is the better choice. For spreading on bread or finishing a dish, grass-fed butter is perfectly fine. Both are vastly superior to margarine or vegetable oil spreads.

Q: It would be great if you can give your perspective on the glyphosate situation that is evolving.  I understand the economic impact on farmers of prohibiting the use….but, it has also been positioned as one of the most dangerous components of our food supply. Thoughts?

A: This is one of the most important — and politically charged — topics in the food supply right now. Here’s MY honest scientific interpretation:

The IARC (International Agency for Research on Cancer) classified glyphosate as a “probable carcinogen” with the strongest associations for non-Hodgkin lymphoma. The EPA, conversely, says it is “unlikely to be carcinogenic” at label-compliant doses. These two positions reflect different methodological standards, not a contradiction — the IARC looks at hazards (can it cause cancer?), the EPA at risk at real-world exposures (how much is the general public likely exposed to at any given time).

What the most current research is converging on — and where I think the real story lies — is the gut microbiome. Glyphosate works by blocking the shikimate pathway in plants. Human cells don’t have this pathway. But many of our gut bacteria do — including beneficial species like Lactobacillus and Bifidobacterium. A 2025 Frontiers in Toxicology study found glyphosate exposure reduced Lactobacillus species and increased anxiety-like behaviors via the gut-brain axis. A 2024 review confirmed it disrupts the microbiota-gut-brain axis and the central nervous system.

On the economics: Removing glyphosate from agriculture without a transition period would be deeply disruptive to crop yields and food prices — that’s a legitimate concern.

The realistic path is gradual reduction and investment in alternatives, not an overnight ban.

My recommendation: Choose organic for high-risk crops (oats, wheat, and corn show the highest residue levels in USDA testing). Support companies that test for glyphosate residue in their finished products — which NativePath does. And demand transparency from the brands you trust.

Q: Where do beans go? Are they protein sources?

A: Beans are a “both/and” — they count as both a protein source and a carbohydrate source, which is actually what makes them nutritionally interesting. A half-cup of cooked beans delivers roughly 7–9g of protein and 7–10g of fiber depending on the variety. They are not complete proteins (they’re low in methionine), but pairing them with rice or corn covers all essential amino acids — which is why bean-and-grain combinations appear in virtually every traditional cuisine on Earth.

For the 60+ audience specifically:

• Fiber: Beans are one of the richest dietary fiber sources available, which supports gut health, blood sugar regulation, and cholesterol management
• Protein: A useful plant protein source — not a replacement for animal protein, but an excellent complement to it
• Resistant starch: Feeds beneficial gut bacteria and has a low glycemic index
• Best choices: Lentils (18g protein/serving, richest in folate and zinc), black beans, and navy beans (highest in fiber)

Bottom line: Beans are not a protein substitute for meat or eggs, but they are one of the most metabolically beneficial foods you can eat. Think of them as “the carb that fights back.”

A Note on the Lectin Controversy

In some wellness circles — particularly carnivore, paleo, and “Plant Paradox” communities — legumes have been criticized as harmful due to lectins and phytates (so-called “anti-nutrients”). I think this criticism is largely unwarranted for a practical, real-world diet.The lectin concern only holds for raw or grossly undercooked beans — particularly raw kidney beans. A January 2026 EFSA assessment confirmed that proper soaking and boiling destroys lectins almost completely, and canned beans (pressure-cooked during processing) have negligible lectin activity. Phytates, meanwhile, are being re-evaluated in the literature as having antioxidant and anti-inflammatory properties at normal dietary doses — not just mineral blockers.

The population data tells the real story: the longest-lived populations on earth — the Blue Zones — all eat legumes daily as a cornerstone food. A 2023 meta-analysis of prospective studies found higher legume intake associated with lower all-cause and stroke mortality, and research shows adding just one serving of beans per day to the standard American diet improves overall diet quality by 15–16% across adults including those over 50.

The bottom line on lectins: It was a compelling hypothesis. The clinical evidence doesn’t support it as a real-world concern for anyone eating properly cooked beans.

If your questions reveal anything, it’s that AMAC members are becoming increasingly informed consumers. You’re reading labels, asking tougher questions, and looking beyond nutrition headlines to understand what truly matters.

Remember that healthy eating isn’t about fear or restriction. It’s about building habits that support energy, strength, cognitive health, and the ability to continue doing the things you love for years to come.

To hear more of the discussion and additional member questions, watch the full AMAC Active webinar replay.

Featured Article: 7 Reasons Everyone Over 50 Should Be Taking THIS Kind of Protein

Melanie Griffin, ACE-certified Senior Fitness Specialist, holds a B.S. in Sports & Fitness from the University of Central Florida. As the host of AMAC Active, she helps midlife and senior adults improve their health through simple nutrition and lifestyle strategies.