Plant Sterols/Stanols

Some margarines, such as SmartBalance, have plant sterols and stanols esters added to them. It is believed sterols/stanols can reduce LDL (the “bad cholesterol”). Plant sterols/stanols work by interfering with the absorption of cholesterol in the body. Some research suggests three servings a day of plant sterols/stanols can have a beneficial effect. Individuals with high cholesterol should consume 2 grams of stanols/sterols per day.

To help prevent cardiovascular disease, it is important to keep your cholesterol in check. It is recommended your total cholesterol be less than 200 mg/dL, your triglycerides are in a range of 30-150 mg/dL, your HDL between 40 and 60 mg/dL, and LDL be less than 100 mg/dL. A lipid profile is usually done as part of a routine physical and involves fasting and a blood draw.

In addition to margarines, plant sterols/stanols have been added to some cooking oils, salad dressings, peanut butter, and milk. You may find that a margarine rich in plant sterols/stanols is the perfect complement to a slice of whole grain toast. Although foods fortified with sterols/stanols are beneficial, natural cholesterol lowering foods such as walnuts, salmon, and oatmeal are also important.

It's Tea Time!

Beverages can also be functional foods. For example, certain compounds in tea (flavonoids, other polyphenols, and catechins) work as antioxidants in the body to help protect it from free radicals. Thus, tea can help protect against cancer and heart disease.

Within the past few years, green tea has become especially popular. What is the difference between green tea and black tea? All tea comes from the same plant; however, the method of processing determines whether the tea will be green or black. Black tea is exposed to air, which turns the leaves dark and enhances flavor. However, green tea is not processed as much. When green tea is processed, the leaves are heated or steamed quickly.

Tea can be consumed in many forms: hot, iced, sweetened, and flavored. Be cautious of the calorie content of bottled teas. Although tea is naturally calorie free, some companies add sugar to their bottled products. It should also be noted that tea contains caffeine. If you are sensitive to caffeine, you may not want to consume tea close to bedtime. You may also want to try decaffeinated tea.

Some believe green tea may also help with weight loss. This is an area that is still under investigation. Some people may experience sensitivity to caffeine; otherwise, drinking tea is a safe beverage choice that may have health benefits. Enjoy a glass or two of tea today!

Resources

· “What is the Difference Between Green and Black Tea”; American Dietetics Association; http://www.eatright.org/Public/content.aspx?id=6442450983&terms=green+tea

· “Tea Time”; American Dietetics Association; http://www.eatright.org/Public/content.aspx?id=3746&terms=green+tea

Phytochemicals

Did you know that many of your favorite fruits and vegetables can be classified as functional foods? Fruits and vegetables contain phytochemicals (plant chemicals) that include compounds, pigments, and antioxidants. Phytochemicals may help protect against heart disease, hypertension (high blood pressure), cancer, and diabetes.

To maximize the amount of phytochemicals in your diet, choose a variety of color. Think dark, leafy green vegetables such as spinach. Go orange with carrots and sweet potatoes. The power of red can be found in tomatoes and berries. Blueberries are tasty blue treats packed with antioxidants. Don’t underestimate the goodness found in white fruits/vegetables such as cauliflower and bananas.

You may be wondering the names of the phytochemicals that are found in specific vegetables and fruits. Orange and yellow fruits and vegetables contain carotenoids. Carotenoids may help to reduce the risk of macular degeneration (a disease affecting the eyes that may result in blindness). Tomatoes have lycopene, which may reduce the risk of prostate cancers and other cancers. Berries contain anthocyanidins and ellagic acid, which are antioxidants and anticancer agents.

As you can see, mom was right! Eat your fruits and vegetables!

Edamame

You might be asking yourself: “What in the world is edamame?” Simply, edamame are green soybeans in the pod. In some grocery stores, it is found in the freezer of the “organic” or “health food” section.

Edamame is an excellent source of protein! It takes your body longer to digest protein; thus, when you consume protein you are likely to feel full longer. In addition to protein, soybeans are rich in polyunsaturated fat (the good kind of fat), fiber, vitamins, and minerals. Specifically, here are the nutrients you get from a serving (1/2 cup shelled edamame or 1 1/8 cup edamame in the pods):

• 20 calories
• 9 grams fiber
• 2.5 grams fat
• 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
• 0.5 gram monounsaturated fat
• 11 grams protein
• 13 grams carbohydrate
• 15 mg sodium
• 10% of the Daily Value for vitamin C
• 10% Daily Value for iron
• 8% Daily Value for vitamin A
• 4% Daily Value for calcium

Edamame can be eaten boiled or incorporated into many of your favorite recipes for salads or appetizers.

There are other foods that you can consume to get the benefits of soy. They include the following:

• Calcium-fortified soy milk
• Tofu: a soft, cheese-like food
• Soy nuts
• Tempeh: soybeans that have fermented and formed a cake-like mass
• Miso: a paste made from soybeans that is used for sauces and spreads, pickling vegetables or meat, or miso soup
• Soy patties, cheese and yogurt
• Soy breakfast cereal

Give edamame or other soy-based products a try—you may find that you have a new favorite snack!

Resources:

“Soy for your Health” published by the American Dietetics Association http://www.eatright.org/Public/content.aspx?id=10722&terms=edamame

“The Secret of Edamame”
http://www.medicinenet.com/script/main/art.asp?articlekey=56288

Fiber One Products

A wide variety of foods can be found within the “Fiber One” line—granola bars, toaster pastries, pancake mix, etc. Each of these foods helps us to obtain adequate fiber in our diet. For example, a Fiber One chewy bar has 9 grams of fiber. Per serving, Fiber One pancake mix contains 5 grams of fiber. Fiber One cereals typically contain 14 grams of fiber. One of my favorite tips is to mix ½ cup Fiber One Original cereal with ½ cup of another kind of cereal. This allows me to get a good dose of fiber plus the great taste of a cereal of my choice.

Most adults should consume 26 g of fiber per day. Adequate fiber intake has many benefits. It can help to prevent/relieve constipation and hemorrhoids. It also helps to prevent certain diseases like heart disease, diabetes, and cancer. If you are trying to lose weight, fiber will help you to feel full for a longer period of time.

Not a fan of Fiber One products? Fiber can also be obtained from the following sources: whole grain breads, cereals, pasta, and brown rice; nuts and seeds; legumes (like dried peas, beans, lentils); fruits; and vegetables. You can also take a dietary fiber supplement like Citrucel or Metamucil. These products are mixed with water and provide about 4-6 grams of fiber in an 8-ounce glass.

Fiber One products can help you to easily incorporate fiber into your diet. There is a wide range of products, and you might find you have a new favorite snack! You can even visit www.fiberone.com to find recipes that use Fiber One products! There are many other foods you can consume to incorporate enough fiber into your diet.

Probiotics

You have probably seen the commercials or advertisements for Dannon Activia Yogurt. The packaging and ads make the following claims: “helps regulate your digestive system” and “slows intestinal transit”. In order to achieve these claims, this product contains probiotics. Probiotics are live microorganisms, like bacteria, that have a health benefit. Three species (kinds) of bacteria are found in Dannon Activia Yogurt: L. bulgaricus, S. thermophilus, and bifidobacterium.

Probiotics may be useful in alleviating constipation and decreasing the frequency of diarrhea. People with lactose intolerance, irritable bowel syndrome, and other inflammatory bowel conditions may find that probiotics help to alleviate their symptoms. Probiotics may help to prevent and treat urinary tract infections and vaginal yeast infections.

You may want to try a product containing probiotics to see if it works for you. Be aware that there are some side effects. Some people may experience gas or bloating. Be cautious if you have an underlying health condition—microorganisms may cause infection.

However, it is important to note that probiotic research is ongoing. Although this research is promising, the data is inconclusive. Additional research will verify the effectiveness, safety, and best dosage of these products. Probiotics are considered relatively safe, but more research needs to be done to determine if these products are safe for young children, older adults, and people with suppressed immune systems.


Resources/References:
• “Probiotics and Digestion”, American Dietetics Association Hot Topics, April 2009
• http://www.mayoclinic.com/health/probiotics/AN00389

Antioxidants

This week’s product is Kellogg’s Fiber Plus Antioxidants cereal bar. In one bar, you will consume 9 grams of fiber, 20% of your recommended amount of Vitamin E and 20% of your recommended amount of zinc. In this product, Vitamin E and zinc are the antioxidants.


Antioxidants are substances that neutralize the effects of free radicals in the body. Antioxidants may also help to keep your immune system in top form and may reduce your risk for cancer and other diseases. In addition to Vitamin E and zinc, other antioxidants include lycopene (commonly found in tomatoes), Vitamin C (commonly found in citrus fruits), and beta-carotene (found in orange vegetables like sweet potatoes and carrots)

Vitamin E may help to reduce plaque buildup in your arteries. Vitamin E is also good for your eyes—it can help to prevent cataracts. Would you like healthy skin and hair? Be sure to consume enough vitamin E!

Foods that are naturally high in vitamin E include wheat germ, whole-grain products, seeds (especially sunflower seeds), nuts (especially hazelnuts and almonds), spinach and other dark, green leafy vegetables, and peanut butter. Try sprinkling some wheat germ on yogurt or cereals. Almonds and sunflower seeds are a great snack!

Zinc also has protective properties in the body. Zinc can help your skin by protecting against harmful UV radiation from the sun. This magic mineral may help wounds to heal faster. It can also help bolster your immune system and decrease your risk of cancer and cardiovascular disease.

Within the past ten years, research at Oregon State University has examined the effect zinc has on the brain. Shielding your brain from toxic substances is a layer called the blood brain barrier. Zinc helps to prevent damage to the blood brain barrier; thus, serving to protect the brain.

Good food sources of zinc include meat (beef, lamb, pork), poultry (turkey, chicken), and seafood (lobster, clams, salmon). If you are a vegetarian, you can get zinc from dairy products (milk, cheese, yogurt), yeast, legumes (peanuts, beans) whole grain cereals, and brown rice. However, pumpkin seeds contain a high amount of zinc, so you may find them to be a tasty and nutritious snack.

Want to learn more? The website of the American Dietetics Association is full of great information! Visit www.eatright.org. You may find the links below to be especially useful!

http://www.eatright.org/Public/content.aspx?id=3542&terms=antioxidants

http://www.eatright.org/Public/content.aspx?id=3834&terms=Vitamin+E+and+antioxidant

http://www.ncbi.nlm.nih.gov/pubmed/12358835

http://lpi.oregonstate.edu/ss03/zinc.html

http://www.nutritional-supplements-health-guide.com/