Hello fun loving, energetic and health conscious readers.
I’m Dr. Frank Carota. Many of you may remember me from the ‘Health on the go’ articles in the old Embroiled News issues. I have also made the transition to the new EN Blog and have some good and bad news for those of you who care about what you eat.
Researchers are constantly bombarding us with ‘do and don’t’ about our diet and warning of our expanding waistline while simultaneously changing the dietary rules. It’s no wonder that half of us who are on a magic diet get off it before it shows results, while the other half simply buys a size larger dress or suit. This is of course madness, and we as free thing, self inhibiting human beings should be able to live comfortably within our genes – not to be confused with blue denim, jeans.
Ironically, our present nutritionists and scientists know more facts about what we eat today, than it was known previously, since the ‘Big Bang’ occurred eons ago. Nonetheless, as the dominant species, we were in general healthier than after refined foods were invented during the Industrial Revolution, and of late getting worst.
OK. So much for the bad news. Now here’s the good news: you and I will live forever, and so far, its really working as planned.
I don’t know about you, but for a number of years I have been eating the type of foods and condiments that have been proven beneficial for the two legged, walking upright humans. Knowing what’s good or bad for the human digestion system is very important. These are a few items that you should know and become intimately acquainted during your daily meals.
Nuts are good for your heart
True. Once regarded as high-fat nutritional villains to be avoided at all costs, nuts are now touted as a health food that can ward off heart disease. And perhaps rightly so. Several large studies in which people dietary habits have been followed for decades, have consistently found lower odds of heart disease and heart-related deaths among nut eaters, regardless of sex, age, location or occupation.
These findings are bolstered by results from clinical trials demonstrating that nuts lower LDL cholesterol levels, the kind associated with an increased risk of heart disease. Nuts also appear to decrease inflammation in arteries, which may contribute to heart attacks.
All nuts are relatively high in unsaturated fats, which are thought to be good for the heart. And all nuts are relatively high in calories, so it’s important to pay attention to portion sizes. About a handful a day is enough to reap health benefits. It may even promote weight loss by helping you feel full – overindulging can lead to extra pounds.
Oats lower cholesterol
True. Oats contain a type of soluble fiber known as beta-glucan, which is also found in barley. It’s thought to lower cholesterol by binding to bile acids and removing them from the body. Bile acids are made from cholesterol, so when the body has to deploy more of its cholesterol to help replace the eliminated bile acids, there’s less of it in the blood.
You can self-test yourself and see the benefit. You need three grams of beta-glucan a day, which you can get from 1.5 cups of cooked oatmeal, three cups of instant oatmeal or three cups of Cheerios. Unfortunately, oatmeal cookies don’t count.
Fish oil protects your heart
True. Decades ago, scientists discovered that Greenland Eskimos rarely died of heart disease despite a diet high in fat from fish. Researchers theorized that the fish fat was somehow protective, an idea that subsequent research has largely supported.
The key ingredients appear to be the omega-3 fatty acids EPA and DHA, which are found in most fish but especially in oily ones such as salmon, mackerel, trout, sardines and tuna. Studies suggest that these fats may help relax blood vessels, reduce blood pressure, prevent abnormal rhythms and lower blood fats known as triglycerides.
While the evidence of benefits is strong for people who have heart disease or are at high risk for it, it’s less clear whether fish oil wards off heart attacks in those at low risk. Still, it seems reasonable to follow the American Heart Association’s recommendation and eat oily fish at least twice a week.
Eggs cause heart disease
False. Researchers have conducted a number of long-term studies on eggs and heart disease, which have collectively followed several hundred thousand people. In general, the research has exonerated eggs: Eating up to six a week was not associated with a higher risk of cardiovascular disease (i.e. heart attacks and strokes).
So how can this be if egg yolks are high in cholesterol? Most of our cholesterol is made by the liver, which ramps up production when we eat saturated and trans fats. But cholesterol from food appears to have little impact on most people’s cholesterol levels.
Eggs are relatively low in saturated fat, and they contain unsaturated fats, which may be beneficial. In addition, they’re a good source of protein and several vitamins and minerals. They can be a healthful and more filling alternatives to high-calorie muffins, bagels and sugary cereals.
Olive oil is the most healthful oil
False. Olive oil is often singled out as an especially heart-healthy vegetable oil because it’s high in mono unsaturated fat. But it’s also lower in polyunsaturated fat than other oils. Both mono unsaturated and polyunsaturated fats are considered good fats that may reduce the risk of heart disease.
Which of these fats is better for us is unclear. While some results aren’t necessarily an indictment of olive oil, they poke holes in the notion that its high levels of mono unsaturated fat make olive oil more healthful.
Another theory is that olive oil antioxidant known as polyphonous make it more healthful than its rivals. Research suggests that virgin and extra-virgin oils, which are high in polyphenols, may be more heart-healthy than refined olive oil. The upshot is that other oils, such as canola, may be just as healthful as olive oil, possibly more so.
Coffee is bad
False. Studies, which followed tens of thousands of people for many years, have found that coffee drinkers have no greater risk of heart attacks or strokes than those who abstain; indeed, they appear to have a slightly lower risk. Though coffee can temporarily increase blood pressure, there’s little evidence that it causes hypertension. Coffee drinkers appear to live just as long as abstainers, maybe even slightly longer.
One possible reason for the apparent benefits is that coffee is rich in antioxidants. Though some studies have found that as many as six cups a day are associated with benefits, that’s more than health authorities recommend because of the potential side effects of caffeine, which include insomnia, jitters and stomach upset. For many people, the biggest health risk from coffee is weight gain. Though a cup of black coffee has only two calories that number can rise dramatically if you add cream and sugar or drink blended beverages, which can have several hundred calories.
Margarine is better than butter
Half-true. Margarine, which is made from vegetable oils, is lower in saturated fat than butter. But the process of converting those oils into solids can result in trans fats, which may be even more hazardous to the heart than the saturated kind.
Studies have found that people who eat the most margarine have a higher risk of heart disease than those who use it only rarely. Compared with butter, margarine lowered LDL cholesterol, but it also reduced HDL, the good kind. The big loser in this face-off was stick margarine, which fared worse than butter. A semi-liquid margarine, on the other hand, proved to have a more beneficial effect on cholesterol levels than butter.
Manufacturers have introduced some margarine that is low in saturated fat and virtually free of trans fat. That makes them a better option than butter. Still, margarine isn’t exactly a health food. Nor is butter. Your best bet is to minimize your use of both margarine and butter, going instead with healthful vegetable oils whenever possible.
Chocolate is good for your heart
Half-true. Cocoa, a main ingredient in chocolate, is high in antioxidants known as flavanols, which are also found in red wine, tea and certain fruits. Many chocolate trials have fed subjects 31 / 2 ounces a day, which add as many as 500 calories and lots of extra pounds. That’s hardly a formula for better health. Nor is consuming the large amounts of sugar that are typically added to chocolate. Look for products that list cocoa or chocolate liquor — and not sugar — as the first ingredient.
A you can see from this very limited list, some items in our diet are good while others, . . . well, its best if you research before eating your way to a fatality. Better yet, consult a dietitian or doctor.
In the mean while, be positive and eat what’s good for you, in moderation!
Dr. Frank Carota
> Ref: “Coffee Is Good for You” by Robert J. Davis, PhD
