Walnuts

I love nuts. One of my favorites is walnuts. Even though I don't usually eat walnuts plain as a snack, I love them in cereal, oatmeal, salads, casseroles, and lots of other dishes. They add a nice flavor to so many things it is hard not to love them. And when you hear about how incredibly healthy they are, they will be simply irresistible!

Of all the nuts, walnuts are the highest in antioxidant activity. They actually contain melatonin, which many of us know as a sleep aid. But melatonin is a powerful antioxidant and its presence in walnuts is what boosts the nutritional impact of the walnut. Melatonin may reduce risk of cancer and delay diseases such as Parkinson's and Alzheimer's. They also contain ellagic acid and gamma-tocopherol (don't worry about these big words, just know they are good antioxidants).

The other big plus for walnuts is the high level of omega-3 fatty acids. They contain ALA, which is different than the omega-3 in fish, but still a good fat that may help reduce inflammation and reduce heart disease risk. Some studies shows promise for walnuts in helping blood sugar control for people with diabetes.

The facts:
1 oz = 14 halves
185 calories
4 g carb
2 g fiber
19 g fat
4 g protein

Even though walnuts are high in fat and calories, research shows that substituting walnuts in the diet for other fats do not produce weight gain. Because nuts contain fiber, fat, and protein, they are very satiating and keep you full.

Check out this recipe for Orange Apricot Chicken Salad with Walnuts and Gorgonzola Topping

For more tasty walnut recipes or information on walnuts, check out www.walnuts.org

Photo of walnut courtesy of loan sameli

Labels: antioxidants, heart health, nuts, Tara Gidus, walnuts

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Superfruits

I know you have heard of pomegranate, acai, and goji berries, but have you heard of the newest high antioxidant superfruits?

Cupuacu is a fruit gown in the Amazon rainforest and comes from a tree in the cocoa family. The fruit is brown and fuzzy and the size of a melon. A company in Utah has filed an application under "novel foods legislation" to market the concentrate from this fruit. The pulp is white and creamy and supposedly can be used as a substitute for cocoa in chocolate products.

Lulo is a fruit from South America and is a fruit that looks sort of like a tomato but tastes like a tangy pineapple. Expect to see it as a juice concentrate or puree or added to smoothies, ice cream, or baked goods.

Camu Camu come from the Amazon and are like cherries. It will also like show up in concentrate form, much like the acai and goji juices and concentrates.

What about these concentrates? Can they cure all diseases as they claim?

These fruits are indeed high in antioxidants, but I personally prefer to EAT spinach, broccoli, beans, potatoes, blueberries, whole grains, etc. to get my antioxidants instead of taking a "shot" of one of these juices. To my knowledge we have not yet found a cure for cancer or, for that matter, most diseases. We know that a healthy diet is one important tool for prevention of disease, and a diet rich in antioxidants is vital to good health.

Photo of pomegranate seeds courtesy of Swami Stream

Labels: antioxidants, food trends, Tara Gidus

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Tea It Up

I received a question recently from a Diet Dish reader asking about green tea. Do you need to buy specialty tea or is grocery store tea in the bag just fine? What kind of nutrients does it have and how much do you need per day?

Let me start out by saying that green tea gets a lot of press for being good for you, but black tea is also very good! Both green tea and black tea are full of flavonoids, a type of antioxidant of antioxidant that helps protect your cells from free radical damage. Tea is considered by many health organizations to be a functional food, meaning it has health properties beyond just the basic vitamins and minerals. Green and black tea both contain about 150-200 mg of flavonoids per brewed cup.

Tea is a great beverage because it is very low in calories at less than 2 calories per cup. It is fairly low in caffeine, depending on how strongly it is brewed, too. The caffeine content of a cup of hot tea is between 15 and 60 mg and iced tea is between 10 and 50 mg per 12 ounces.

Green tea gets extra attention because of the EGCG (epigallocatechin gallate) which is a polyphenol compound that is a powerful antioxidant. Green tea has more of this compound than other teas because of how it is processed. Black and oolong tea are made from fermented leaves, unlike green tea which is steamed, preserving that EGCG.

You may have heard that EGCG speeds up metabolism and can aid in weight loss. While it may slightly increase metabolism, I don’t think the research is strong enough to cause weight loss in people adding a mug or two a day.

Potential health benefits

Tea has been linked to decreased risk of certain cancers and heart disease as well as potentially enhancing the immune system. However, eating a healthy diet, maintaining healthy weight, and exercising regularly has been proven to be much more effective at preventing disease.

Caution

Green tea supplements in pill form are not the same thing as brewing and drinking tea. The research is done on the actual tea, not the supplements.

Also, If you are on the drug Coumadin, do not drink a lot of green tea. It does contain some Vitamin K which can interfere with blood thinning drugs such as Coumadin.

How much?

Most of the studies done on the potential health benefits of tea used fairly large amounts of tea—more than 5 cups daily. While drinking this much tea is common in Asia, Americans do not generally drink as much. Researchers do recommend that drinking at least 2 cups per day for the potential benefits. I have found a lot of research done by Lipton, so I think "grocery store" green tea is just fine--no need to get loose tea or to spend a lot of money on tea.

Bottom line

You can get a large amount of flavonoids from all kinds of tea. If you enjoy it, drink it. Don’t expect it to absolutely prevent cancer and heart disease, but the more foods (and beverages) you include in your diet that do contain antioxidants the better! Go brew yourself a mug and enjoy.

Photo courtesy of Chaparral [Kendra]

Labels: antioxidants, Tara Gidus, tea

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Health By Chocolate

If you are a chocolate lover like me, I am sure you have heard the news about chocolate being good for you. Is it true or is this just another one of those foods that is good for us one day only to be found bad for us another day?

Chocolate comes from the seeds of the fruit of the Theobromo cacao tree. These seeds are rich in phytochemicals, specifically the flavanols.

Potential health benefits

• Chocolate research has picked up for the past 20 years, and some of the findings are as follows:
• May reduce blood pressure in people who are hypertensive
• May improve insulin sensitivity in healthy adults
• May improve endothelial function, which affects blood flow in the heart.
• May decrease LDL cholesterol levels
• Contains potent antioxidants which protect against cell damage
• May increase blood flow to the skin and brain
• Chocolate milk may help you recover from exercise better than a sports drink

As you can see the list is long, and as you can also see, the word potential is key. Don't expect chocolate to fix all of your ailments, but if it isn't as bad as we thought and may even be good? Excellent!

How much chocolate is healthy?

There is not a recommended level established for flavanols, and that seems to be the compound in chocolate that provides the potential health benefits. Some of the research with the results listed above was done on as little as 30 calories of dark chocolate daily. That is about the amount of one dark chocolate Hershey Kiss.

Is dark better than milk or white chocolate?

This is the most common question I get asked regarding chocolate. White chocolate contains no cocoa solids. Since the flavanols are in the cocoa, it makes sense that the darker the chocolate, the more cocoa it contains and therefore the more flavanols. However, processing can strip the flavanols very quickly. For the antioxidant activity content of various chocolates (and other foods), click here.

When you see the percentages on chocolate labels, it is referring to the cocoa solids it contains. The higher the number, the darker the chocolate and also the less sugar it contains.

M&M Mars uses a process called Cocoapro to process their cocoa for some of their products that the company claims maintains the flavanol content. They only use Cocoapro in CocoaVia and Dove chocolate, not in all of their products.

Hershey's now is labeling the flavanol content on a few of it's products. Thank you! They also have some new milk chocolate products with higher antioxidant content for people who do not like the dark chocolate.

Isn’t chocolate fattening?

Chocolate does contain sugar and fat, which push up the calorie content. As with any food, you need to balance your intake of calories with your expenditure. Chocolate will not raise your cholesterol as previously thought, though. One of the predominant fats in chocolate is saturated fat, but much of that is stearic acid, which does not raise cholesterol levels.

Want to read more about chocolate? Check out www.allchocolate.com

Photo courtesy of jo-h

Labels: antioxidants, chocolate, Tara Gidus

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Pecan Goodness

The race for the healthiest nut is on! I was at the American Dietetic Association’s Food and Nutrition Conference and Exhibition over the weekend and I was overwhelmed with all of the different nuts competing for which is the healthiest! All nuts are pretty good, but they all have slightly different nutritional profiles. I learned a little bit more about pecans, so I thought I would pass the info along to you.

Pecans are actually the highest antioxidant nut! The USDA measures the antioxidant content of foods and they found that pecans were the highest in terms of total antioxidant activity. Not only are they the highest nut, but they are actually one of the top 20 foods tested. Why is this important? The higher the antioxidant content, the better a food is at killing off free radicals leading to heart disease, cancer, and other health problems.

The Dietary Guidelines recommend eating four to five nut servings per week, and pecans definitely can be included in that recommendation. Also, did you know that pecans are actually perishable? Because they have such a high fat content, once they are shelled they should be kept in an airtight container either in the fridge or freezer.

Info on pecans (courtesy of Georgia Pecan Commission):

• About 200 calories per 1 ounce serving
• Rich in Vitamin E, thiamin, magnesium, manganese, copper
• Good source of fiber
• Contains oleic acid, which can help lower LDL cholesterol
• There are over 500 varieties of pecans
• Georgia leads the nation in pecan production, averaging 88 million pounds per year
• Pecan trees are often used for lumber to make beautiful furniture
• Pecan trees are the only tree nut native to the United States
• Each pecan pie uses about 78 pecan halves
• Georgia pecan wood was selected to make the handles of the torches for the 1996 Olympic Games

Here is a great recipe for Spiced Snapper with Georgia Pecan Crust

Click here for more Pecan Recipes

Check out www.georgiapecansfit.org

Photo courtesy of foepoooey

Labels: antioxidants, nuts, pecan, Tara Gidus

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Anti-Aging Diet

We all want that magical plan that will allow us to grow old gracefully, minimizing wrinkles, preserving our memory, and keeping us healthy, too. Does diet really have an impact? I may be a little biased, but I think so! Of course, other lifestyle factors like smoking, exercise, sleep, stress, and more can also affect the way we age pretty dramatically. I can’t guarantee a wrinkle-free body for life, but I will share with you the research on diet and aging that seems to be fairly strong.

Inflammation

Much of what causes wrinkles, chronic diseases, and mental decline have to do with inflammation in our body. The best defense is going to be an antioxidant and phytonutrient-rich diet. You have heard me talk about it before—the power of these substances is huge! Foods rich in antioxidants and phytochemicals help reduce the free radical damage to the cells, keeping them healthy for the long term.

On the flip side, foods high in sugar, refined starch, saturated fat, and trans fat may accelerate aging by promoting inflammation when insulin levels rise in response to eating these foods.

What to eat

Fruits and vegetables. Any fruit or vegetable is food, but look for those high in antioxidants like berries, grapes, spinach, broccoli, legumes, artichokes, peppers, potatoes, and citrus fruits. Try some of the hot trendy fruits like pomegranate Try to get 8-10 servings of fruits and/or vegetables total per day (or more than 5 cups).

Whole grains. They are packed in phytonutrients, fiber, and other important vitamins and minerals. Think outside the box and try some new whole grains like quinoa, barley, buckwheat, corn, and don’t forget oats. Try to get half of your grain servings as whole grains, or at least 3 servings per day.

Water. Water is our most essential nutrient—we would die within days to weeks without fresh water. It is good for your entire body, from your organs inside your body to your largest organ, your skin! Women should get 72 ounces of fluid daily and men 100 ounces.

Beans, beans, and more beans. The type of beans I am talking about are the legumes, which are the black beans, chickpeas, lentils, split peas, pinto beans, kidney beans, etc. The are full of high quality protein, soluble fiber, and essential B vitamins.

Low fat dairy. Milk is great, but think also low sugar yogurt, kefir, and low fat cheese. Everyone should get at least 2-4 servings per day.

Fish. The omega-3 fatty acids in fish have been shown to help reduce inflammation. Try to get at least 6 ounces per week. Look for fatty fishes like salmon, herring, tuna, mackerel, and sardines.

Here’s to aging beautifully and healthfully!

Photo courtesy of istockphoto.com

Labels: aging, antioxidants, phytochemicals, Tara Gidus

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Cheers to Cherries

You have heard about the antioxidant benefits of blueberries and other berries, but what about cherries? I personally love cherries. The good news is that they are not just a summer fruit anymore. You can get them dried, frozen, canned, or even as juice! I often buy them frozen and put them in my oatmeal before I microwave it and they add some wonderful flavor and sweetness.

The compound that makes tart cherries so red is anthocyanin, a phytochemical known as a flavonoid.

The compounds found in cherries may help to:

1. Reduce inflammation and pain of arthritis and gout
2. Offer protection against heart disease and certain cancers
3. Reduce risk of diabetes
4. Aid in treatment and possible prevention of memory loss

Tart vs Sweet

There is a distinct difference between tart and sweet cherries. Sweet cherries are grown primarily for fresh eating. The most famous sweet cherry variety is the Bing cherry. Bing cherries are a dark red/burgundy color, but there are also lighter sweet cherry varieties such as Ranier and Queen Anne.

Tart cherries, also known as sour cherries, are used for canning and processing to make jams and pies. Tart cherries have a distinct, bright red color. Tart cherries are rarely sold fresh because they are so tart. Montmorency is the only tart cherry grown commercially in the US.

Other fun facts about cherries:

• Cherries were brought to America by ship with early settlers in the 1600s
• Michigan is the leader in producing tart cherries. They produce 200-250 million pounds of tart cherries per year
• In 1852, Peter Dougherty,a Presbyterian missionary living in northern Michigan, planted cherry trees on Old Mission Peninsula (near Traverse City, Michigan). Much to the surprise of the other farmers and Indians who lived in the area, Dougherty's cherry trees flourished and soon other residents of the area planted trees. The area proved to be ideal for growing cherries because Lake Michigan tempers Arctic winds in winter and cools the orchards in summer.
• There are 7,000 cherries on an average tart cherry tree and it takes 250 cherries to make a cherry pie.
• The third week of July is usually the peak of cherry harvest in the US.
• Cherry pie filling is the number one pie filling sold in the US
• Tart cherries contain 19 times the of beta carotene of blueberries and strawberries
• They are also rich in Vitamin C and Vitamin E and also provide potassium, magnesium, folate, iron, and fiber

• Tart cherries are one of the few known food sources of melatonin. Melatonin is an antioxidant that helps regulate our circadian rhythms and natural sleep patterns
• A recent study in the American Journal of Clinical Nutrition found that tart cherries ranked 14 in the top 50 foods for highest antioxidant content per serving size—surpassing red wine, prunes, dark chocolate and orange juice

Get creative with your cherries! Here is a link to more cherry recipes than you will know what to do with! For snack ideas, especially for the kids, click here.

For more information on cherries and even more recipes, check out www.choosecherries.com

Photo of cherries courtesy of www.choosecherries.com

Labels: antioxidants, fruit, Tara Gidus

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More Functional Foods

I talked in my last post about functional foods. Functional foods, according to the International Food Information Council (IFIC) are "food or dietary components that provide a health benefit beyond basic nutrition." In my last post I talked about prebiotics, probiotics, soy protein, and phytoestrogens.

Here are some other examples of functional foods:

Carotenoids
What are they? Naturally occurring plant substances that offer color to foods. Examples include beta-carotene, lutein, zeaxanthin, and lycopene
Where are they? Beta-carotene is known for orange color and can be found in carrots, pumpkin, sweet potatoes, cantaloupe
Lutein and zeaxanthin are found in spinach and other leafy greens (kale, collards) as well as corn, eggs, and citrus
Lycopene is found in tomatoes, watermelon, and grapefruit
What do carotenoids do? They act as antioxidants, neutralizing free radicals, protecting cells from damage. Lutein and zeaxanthin have been linked to contributing to healthy vision and lycopene may assist in prostate health. Beta carotene is a precursor to Vitamin A, which means it can be made into Vitamin A in the body
Did you know? Lycopene is more usable by the body after it has been heated. Ketchup is one of the best sources of lycopene, but tomato sauce and sliced tomatoes are good, too!





For a dish with lots of carotenoids, check out this recipe for sweet potato soup.

Dietary Fiber
What is it? Fiber is indigestible plant substance. Examples include insoluble fiber, beta glucan, soluble fiber, and whole grains. Insoluble fiber does not dissolve, but it does hold on to water. Soluble fiber dissolves in water to become gummy but is still not digested. Fiber creates bulk in the stool because it is not digested.
Where is it? Insoluble fiber is found in wheat and corn bran, whole wheat bread, brown rice, and in the skin of fruits. Beta glucan is found in oats (oat bran, oatmeal, oat flour), barley, and rye. Soluble fiber is found in psyllium husk (Metamucil), peas, legumes (beans), apples, citrus fruit
What does it do? Insoluble fiber may reduce risk of cancer and also helps maintain a healthy digestive tract. Beta glucan may assist in lowering risk of heart disease by lowering bad cholesterol. Soluble fiber also lowers bad cholesterol, lowering heart disease risk as well as cancer risk.



Did you know? All fiber is good and has also been shown to help control blood glucose levels for diabetics (and even non-diabetics).





More examples of functional foods to come!









Photo courtesy of avlxyz

Labels: antioxidants, fiber, functional food, Tara Gidus

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Red, White, and Blueberry

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Losing our Marbles?

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