Good Soy, Bad Soy

               Soybeans provide the body with healthy compounds. But until recently, they were believed to contribute to breast cancer. Fortunately, that has been proven false by numeros new research studies. Still, there are forms and types of soybeans and soy products that can cause more problems than they prevent.

              These legumes contain isoflavones, which interact with cells in a way that is similar to estrogen and testosterone the body produces. The latest research found that they don’t stimulate cell reproduction, which would promote cancers. In fact, they inhibit cell replications. Women with the highest intake of soybeans have lower rates of breast cancer. Men who develop prostate cancer are more likely to survive it if they regularly eat soybeans.

              Because of their estrogen like effect, isoflavones can help lessen hot flashes and night sweats for some women. It’s more likely to help if they are started before menopause. They can decrease postmenopausal vaginal dryness as well. This hormone-like activity also helps keep bones strong.

              These legumes are also a good source of:

              Omega-3 fatty acids and vitamin E

              The saponins, protease inhibitors, and lignin that help prevent cancer  

              Potassium, folate, magnesium, and selenium

              Dietary fiber (decreases cholesterol reabsorption in the gut)

              Protein (have all 9 essential amino acids and thus a complete protein

              Most soybeans grown in the U.S. are genetically modified (GMOs). The health consequences of that aren’t fully understood, so it’s probably best to chose organic soy products (organic products are non-GMO as well). Avoid soy isolates, hydrolyzed soy protein, and products with soy isoflavones added. Soy supplements aren’t recommended by any resources consulted. Soy nuts, edamame, tofu, tempeh, and soy milk are all excellent foods.

References:

Barnard, Dr. N. Your Body in Balance. NY, NY: Grand Central Publishing, 2020.

Knowles, C., Registered Dietician. The Nutritionist’s Kitchen. Boulder, Colorado: Roost Books, 2020.  

Walking Benefits

Walking Benefits

With all the gym closings, many of us have been forced to alter our exercise routines. The discipline of regular exercise is not easily achieved and no one wants to lose that. But we can still walk, and now that it’s spring, this has become a viable option.

There has been consistently strong epidemiologic evidence of the decreased risk of coronary artery disease in those who regularly get 30 minutes of moderate intensity exercise 4 to 5 days a week, and many clinical studies support that finding. But it does need to be brisk walking. Other possible benefits from such a routine:

• Decreased Blood Pressure, reduced blood clot formation
• 30% lower risk of having a stroke
• Improved insulin sensitivity and blood sugar control
• Moderate reduction in breast, colon, kidney, lung, prostate, uterine, and bladder cancer
• Longer survival and decreased fatigue in those undergoing treatment for cancer
• Improved sleep, greater resistance to the negative effects of stress
• Decreased risk for anxiety and depression
• Improved memory and cognitive ability
• Greater bone density and thus a lower risk for fractures

If you have a chronic disorder such as diabetes, heart disease, or asthma, consult with your health care provider before starting an exercise program. If you develop chest or calf pain with walking and it ceases with rest, tell your provider right away. Those who haven’t exercised before may want to start with a ten-minute walk and increase by five minutes a day. For maximum benefit, try walking fairly fast for five minutes, slower for two minutes, brisk for two minutes, slower for two, then repeat the cycle again.

References:

Jung, A. “The Incredible Power of Walking.” Prevention, April, 2020.

Kopecky, Dr. S., and Svatikova, Dr. A. “Exercise and Fitness in the Prevention and Treatment of Hypertension.” Up To Date, late updated 2/14/19.

Peterson, Dr. D. “The benefits and risks of regular aerobic exercise.” UpToDate, last updated 12/9/19.

Tomatoes

Wash, Cook and enjoy a Tomato a Day

The tomatoes are just starting to ripen so what better time to analyze their health benefits. In the last blog article antioxidants were examined and how they act as a shield from free radical injury. Controlling such oxygen free radical damage is vital to preventing many chronic illnesses (Tweed, V., 2016). Tomatoes are one of many types of whole foods with many antioxidants and nutrients.

Tomatoes contain beta-carotene, vitamin E, potassium, lutein/zeaxanthin, phytoene/phytofluene, polyphenols, magnesium, zinc, manganese, and alpha-carotene. They are also low in calories and high in fiber. Raw tomatoes are high in vitamin C (Pratt, S and Matthews, K, 2004).

But the real gold in tomatoes is the lycopene. This compound is a carotenoid – one of a group of nutrients that provide pigmentation for plants and act as antioxidants. It may be as powerful an antioxidant as beta-carotene. Lycopene gives many red foods their color, so yellow or orange tomatoes don’t have this antioxidant. Cooking makes more lycopene available for absorption so aim for canned or otherwise cooked tomatoes. Adding some fat to the cooked tomatoes also increases lycopene absorption. Lycopene can be found in a capsule form but, as with many nutrients, it is best to eat it in the whole food form where other nutrients support or even enhance its benefits (Harvard Health Letter, 2013). Numerous studies have linked tomato consumption with decreased cancer risk, especially lung, prostate and stomach cancer. It may also lower the chances of getting breast, bladder and GI cancers.

Lycopene also decreases inflammation so it causes less damage. In addition, it strengthens the immune system, and decreases blood clotting.

Some scientists recommend getting 10 mg. of lycopene a day.  Sources:

• 1 cup canned tomato sauce has 37 mg.
• 1 cup of tomato juice has 21 mg.
• A slice of watermelon 12 mg.
• 1 Tbsp. tomato paste 3 mg.
• 1 Tbsp. Salsa 1.7 mg.
• Half a pink or red grapefruit 1.7 mg. (Harvard Health Letter, 2013).

Recent research has lead some to suggest lycopene-rich foods for prevention of chronic diseases, including those caused by obesity. For a long time, it was believed that fat cells are inert. But obesity is linked to many chronic diseases, in part because fat cells secrete substances that increase the blood pressure and promote systemic inflammation. The latter process increases oxygen free radical production that damages cell components – the start of many chronic illnesses. Lycopene is readily taken up by fat cells and leads to a decrease in such inflammatory chemicals being released.

Because the body doesn’t easily store lycopene, it is essential to get it regularly. Since the skin contains the highest levels of lycopene don’t pass up cherry and grape tomatoes. Even so, pesticides and germs are found in the greatest amount in the skin of produce so it is essential to wash them well. So, wash, cook and enjoy these red wunderfruit.

 

References:

 

Tomatoes and stroke prevention, Harvard Health Letter, February, 2013

 

Khan, J. Effect of Tomato Derived Lycopene on Obesity Induced Inflammation. International Medical Journal, Vol. 21, No. 5, pages 477-479.

 

Pratt, Dr. S, and Matthews, K. Fourteen Foods that will change your life SuperFoods Rx, (HarperCollins, 2004).

Tweed, V. Red Revolution, Better Nutrition, May 2016.

Good Egg, Bad Egg

Good Egg, Bad Egg

Eggs are an amazing food, packed with many nutrients, usually inexpensive, and readily available. They are an exceptional source of several B vitamins, the micronutrients iron, iodine, and selenium, as well as potassium and phosphorus, and one of only several natural sources of vitamin D. Egg white (also called albumen) is the most excellent protein thus far identified. The choline in eggs is another strengths. This nutrient is important for nerve and artery health and is necessary for many metabolic processes. Developing fetuses in particular need it. Nine years ago, the Institute of Medicine added choline to their list of recommended nutrients.¹ The American Medical Association recommended adding it to prenatal vitamins.²

Because eggs are nutrient-dense, those that are malnourished or at high risk of it stand to benefit the most from eggs. Some over age 65 are at high risk of sarcopenia, a decrease in muscle mass. This disorder increases the chances of a person falling and of developing osteoporosis, so increasing intake of protein, especially one that contains the easily digested protein such as that found in eggs, is a priority. Eggs are a good source of the vital amino acid leucine, adding to their value.³

In research done in Ecuador, babies ages six to nine months were fed one egg a day. This produced a drop in stunting by 47% and a 74% decrease in underweight. Older children that are malnourished can also benefit from eating eggs daily. But USDA data revealed that eggs made up only 1% of food expenses even though they are low cost. In the same survey, soft drinks comprised more than 9% of household food expenses. Access to fresh eggs and a lack of cooking facilities may contribute to that problem. ²

But not all the egg news is good news. Eggs were attacked for their high cholesterol level for many years. The high cholesterol content of eggs has not been found to increase significantly the blood cholesterol level (saturated fat, however, does). Still, some studies found that those with type 2 diabetes, especially men, who ate at least one egg a day were more likely to develop heart disease. Since 10% of Americans have type 2 diabetes and 30% have pre-diabetes, this isn’t a miscellaneous detail. Eating five or more eggs a week may also increase the risk of developing type 2 diabetes. Higher egg consumption could also increase the risk for aggressive prostate cancer. The authors of this article recommend that the well-nourished limit their egg consumption to four per week.⁴

     Labels  on egg cartons can be misleading. Cage-free is good for the hens but not necessarily for humans eating their eggs. Stating eggs are “hormone free” is also meaningless since all eggs are hormone-free. But the “USDA Organic” label is important. It indicates that the hens are fed an organic, vegetarian diet that is without antibiotics or pesticides.⁴ Eating raw eggs offers no advantages but does pose risks.¹  Try to buy eggs produced locally as time and travel can lead to a decrease in some nutrients. Eggs high in omega-3 fatty acids are also a very good thing.⁵

 

References:

Reinhard, Tonia. Super Foods the Healthiest Foods on the Planet. Buffalo, New York:  Firefly Books, Inc., 2014.

Rains, Tia, PhD. “Eggs for the Nutritionally Vulnerable,” in Nutrition Close-up, Summer, 2017.

Smith, A. and Gray, J. “Considering the benefits of egg consumption for older people at risk of Sarcopenia,” in British Journal of Community Nursing, June, 2016, vol. 21, #6.

Liebman, Bonnie, “Unscrambling Eggs Health food or bad yolk,” in Nutrition Action Healthletter, June, 2015.

Guarneri, Mimi, M.D. The Science of Natural Healing. Chantilly, VA:  The Teaching Company, 2012.