Written by Steve Blechman and Thomas Fahey, EdD
05 October 2006
 

 Research: Nutrition 

By Steve Blechman and Thomas Fahey, EdD

 

The Good Egg - Builds Muscle and Protects the Eyes

Eggs have been on most people's nutritional bad list for more than 30 years. Contrary to popular belief, moderate egg intake has only a small effect on blood cholesterol. Eggs are high in nutrients, such as leucine, that help preserve muscle mass, and the antioxidant lutein that protects the eyes from free radical damage. Free radicals are highly reactive chemicals that promote aging, damage cells and destroy the immune system. Eggs are an excellent, cheap source of protein that is easy to chew and digest. New "designer" eggs are high in omega-3 fatty acids and vitamin E. In the past, bodybuilders ate raw eggs as part of their morning or post-exercise shake. That's not a good idea because Salmonella contamination is common in eggs. Always refrigerate eggs and cook them thoroughly. Give eggs another chance. They are excellent, high protein foods that are well suited to the bodybuilding lifestyle. (Obesity, Fitness & Wellness Week, Jan. 1, 2005)

 

 Cinnamon Works Like Insulin

Type 2, or adult onset, diabetes is caused by insulin receptor problems that make it difficult to move sugar from the blood into the cells. Obesity, diets high in saturated fats and simple sugars, and lack of exercise promote insulin resistance. Cinnamon decreases insulin resistance and promotes normal blood sugar metabolism. Researchers from Pakistan found that people who ate one gram of cinnamon per day- about half a teaspoon- for 40 days showed reduced blood sugar, triglycerides (blood fats), LDL cholesterol (the bad cholesterol) and total cholesterol. Including cinnamon in the diet might reduce risk factors linked to heart disease and diabetes. Cinnamon contains a chemical that helps the cells recognize and respond to insulin. A company called PhytoMedical Technologies identified several chemicals in cinnamon called polyphenols that in preliminary studies stimulated insulin receptors, reduced body fat, increased muscle mass and lowered cholesterol. Include a teaspoon of cinnamon in a cup of tea, coffee, or juice every day- it might help you lose body fat and improve carbohydrate and fat metabolism. (Business Wire, Jan. 10, 2005)

 

Shrimp is a Giant of a Food

Shrimp is a great food for bodybuilders: It's high in omega-3 fatty acids, protein, vitamins D, B12 and B6, niacin and iron. It is high in cholesterol, but increases the good cholesterol, HDL, more than the bad cholesterol, LDL.  One three-ounce serving of shrimp supplies 18 grams of protein. Omega-3 fatty acids- found in abundance in shrimp- may prevent coronary artery disease and slow weight loss in cancer patients. It may also benefit people with heart rhythm disturbances, psychological depression and bipolar disorder. Wild American shrimp harvested for sale is tested for contamination and quality to insure a safe, nutritious product. (Cardiovascular Device Liability Week, Jan. 23, 2005)

Foods that Help Weight/Fat Control

You get fat when you consume more calories than you metabolize during rest and exercise. Calories come from food, so it doesn't seem reasonable that eating any of them will help you lose weight. However, many recent studies showed that foods such as olive oil, medium chain triglycerides (MCTs), nuts, dairy products and green tea helped control weight and body composition. Dr. Marie-Pierre St-Onge surveyed the literature to determine which of these "weight loss" foods was supported by sound research. MCTs enter the blood stream directly, promote satiety (stop hunger) and are not stored as easily as larger fats. Few human studies support their usefulness as weight loss agents. Green tea contains polyphenols that may help prevent cancer and promote weight loss. Green tea extracts contain more polyphenols and promote weight loss better than black tea. People who consume high amounts of dairy foods are leaner than those who don't, but a recent study showed that increased dairy consumption resulted in no change in body composition. Nuts are high in monounsaturated fats and have been on nutritional blacklists for years. That's changing, and substituting nuts for other foods in the diet may promote weight loss and improve blood fat profiles. Peanuts, for example, suppress appetite and are an excellent source of protein. Several foods may help control bodyweight, but eating them is no substitute for a well-balanced diet and exercise program. (Am J Clin Nutr, 81: 7-15, 2005)

 

Not All Rice is the Same

The U.S. Dept of Agriculture's new dietary recommendations (www.healthierus.gov/dietaryguidelines) urge people to eat at least three servings of whole grains per day, including brown rice. Unfortunately, most Americans eat less than one serving per day. Eating grains and grain extracts improves glucose tolerance and reduces insulin resistance. The inability to maintain normal glucose levels or to require excessive insulin secretion is called insulin resistance, which is linked to obesity and type 2 diabetes mellitus. The composition of grains, including particle size, amount and type of fiber, viscosity, and amylose and amylopectin content affect the digestion and metabolism of rice and grains. Korean scientists found that the kind of rice determines how fast it's broken down and increases blood sugar. Processed rice was digested quickly and raised blood sugar rapidly, while more unprocessed rice took longer to digest and is nutritionally more desirable. Increasing whole grain intake in the population can result in improved glucose metabolism and reduce the risk of type 2 diabetes mellitus. More whole grains can improve the diets of Americans. Whole grain foods and grain fiber sources reduce insulin resistance and improve glucose tolerance. (Biotechnol Biochem, 68: 1831-1836, 2004)

 

High Glycemic Index Foods Increase Risk of Prostate Cancer

Glycemic index is a measure of how fast and how much a food increases blood sugar. Rapid increases in blood sugar trigger the release of insulin that helps move sugar into the cells, promotes fat storage and stimulates protein synthesis. High blood insulin levels may increase the risk of prostate enlargement and cancer. Canadian scientists compared the records of 1,204 prostate cancer patients with a like number of men admitted to the hospital for other reasons. Men who ate diets with the highest glycemic index had a 57 percent higher risk of prostate cancer than those who ate the lowest glycemic index diets. Americans consume more simple sugars than they did 20 years ago- mainly in the form of high-sugar soft drinks and juices. High sugar loads may be related to prostate and other forms of cancer, obesity, heart disease, stroke and diabetes. (Int J Cancer, 112: 446-450,2004)

 

Reducing Calories and Carbs Lowers Alzheimer's Risk

Mental decline in old age is linked to poor metabolic health. Exercise and eating a well-balanced diet containing plenty of fruits, vegetables and whole grains help maintain brain blood flow, improve insulin sensitivity and lower blood pressure and cholesterol, which appear to protect the brain from damage during aging. Thus, good metabolic health may prevent Alzheimer's disease. Researchers from Mount Sinai Medical School in New York found that mice bred to have an Alzheimer's-like disease and given fewer calories and carbohydrates than normal showed no signs of the disease. Small changes in diet resulted in a large effect in brain function. Increasingly, scientists have linked old age mental decline with unhealthy lifestyle. The key to peak mental health throughout life is good diet and regular exercise. Also, choose your parents very carefully. (WebMD Medical News, Jan. 13, 2005)

Whole Grains Prevent Heart Disease and Cancer

The popularity of the Atkins diet made whole grains pariah foods. That was unfortunate because whole grains are high in protein, vitamins and fiber and low in total fat, saturated fat and cholesterol. Eating more high-grain foods contributes to weight loss and prevents disease. The Food and Drug Administration is allowing food makers to claim that foods containing at least 51 percent whole grains reduce the risk of heart disease and certain cancers. New FDA food guidelines recommend five to 10 servings of grain products- at least three of which should be from whole grains. They also urge people to eat fewer servings of refined grain products. Baked good makers are trying to make up for years of depressed sales stemming from the popularity of the Atkins diet by introducing a variety of whole grain products. Sara Lee has added four varieties of whole grain breads, while Kellogg launched a new whole grain cereal called Tiger Power. Whole grain foods must contain all three layers of the grain- the endosperm, the bran and the germ. Read the label carefully when shopping for these foods. Dark bread does not necessarily contain whole grains. (The Wall Street Journal, Jan. 12, 2005)

 

What, More Gruel?

Oliver Twist loved oatmeal and so do most Americans. Despite the popularity of the low-carbohydrate Atkins diet, the number of people who eat oatmeal for breakfast has not changed in 20 years. Nutrition writer Marian Burros evaluated the various brands of oatmeal and found that the quickest oatmeal to fix is not necessarily the best. Her favorite oatmeal- Bob's Red Mill Scottish Oatmeal- was made from steel-cut oats and had a nutty flavor and texture. She also liked brands such as Mother's Old Fashioned and Quaker Old Fashioned Oatmeal. Quick oatmeal brands were acceptable, but she gave thumbs down to almost all instant oatmeals because they are lower in soluble fiber and she described them as mushy, tasteless, or similar to library paste. Likewise, she disliked the oatmeal breakfast bars. Most brands of oatmeal contained surprisingly little soluble fiber- only about one gram per serving. Steel-cut oatmeal is the best and richest in soluble fiber. It takes about 30 minutes to prepare, but can be stored for several days in the refrigerator. (The New York Times, Jan. 5, 2005)

 

The Mediterranean Diet Fights Fat

The Mediterranean diet is high in vegetables, fruits, pulses (peas and beans), nuts, fish, meat, cereals, olive oil and wine. Scores of studies show that the diet protects people from chronic diseases such as heart disease, stroke, cancer and type 2 diabetes. Spanish researchers found that people who followed the Mediterranean diet most closely had a lower body mass index (BMI)- a height to weight ratio that is a rough index of body fatness. The study examined the dietary habits of 1,547 men and 1,615 women aged 25-74. The results were the same for men and women: The more closely they followed the Mediterranean diet, the lower their BMI and risk of obesity. This study was one of many showing the health benefits of the Mediterranean diet. (J Nutr, 134: 3355-3361, 2004)

 

High Red Meat Consumption Increases Risk of Colorectal Cancer

A new study from the American Cancer Society found that high intake of red and processed meats increased the risk of colorectal cancer, while diets high in fish and poultry reduced risk of the disease. The study examined the diets and health status of nearly 150,000 middle-aged adults in 1992 and 2001. The results of both studies show the importance of a healthy lifestyle for preventing cancer, heart disease or strokes. Health habits during childhood and young adulthood influence health later in life. People can avoid degenerative diseases such as cancer and heart disease by exercising regularly, eating a variety of foods (including plenty of fruits, vegetables and whole grains) and avoiding saturated and trans fats. The take-home message from both studies is that eating animal fat, red meat, processed meats and high-fat dairy foods increase the risk of some types of cancer. (JAMA, 293: 172-182, 2005)

 

Dairy Foods Cut Fat

Most people know the importance of calcium intake for building and maintaining strong bones. Dairy foods, such as milk and cheese, are the best sources for calcium. Dairy foods may also help fight fat. Iranian scientists found that men and women who consume the most dairy products are 80 percent less likely to be obese and have a lower body mass index (BMI, a rough measure of fatness). Dietary calcium triggers hormones that prevent fat production and boost fat breakdown. Low dietary calcium promotes weight gain. Dairy calcium works better than supplements. High-fat dairy products do not have the same effects because they provide too many additional calories. Consuming non-fat dairy foods provides an excellent source of calcium, protein and carbohydrates without increasing the risk of heart disease. Calcium helps control bodyweight by reducing the amount of fat absorbed after meals. Non-fat milk is a particularly good food for dieters because it's high in protein and calcium and helps prevent hunger during the day by maintaining blood sugar longer. Many men do not meet the daily requirement for calcium (1.2 grams per day). Adequate calcium intake is important for bone health and weight control. Try to consume three servings per day of non-fat dairy foods. (Int J Obesity, 29: 115-121, 2004)