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