Seemingly shifting food facts make it hard to know what's good for you.
By R.J. Ignelzi
UNION-TRIBUNE STAFF WRITER
May 24, 2005
Trying to eat a healthful diet is often like playing a game of "Truth or Dare."
What is the current nutritional "truth" about this food?
And, do I dare eat it?
It's difficult to keep track of what a food can do to and for your body, when the story keeps changing.
"We continue to learn about the effects of food on our bodies. That's why new information is coming out every year, and it's always changing," says Norma Flood, registered dietitian and nutrition educator for the Scripps Center for Integrative Medicine. "We've learned a lot about foods, but we have a lot more to learn. For example, there are more than 10,000 phytochemicals or plant chemicals in food, and we've studied only a small fraction of them."
Science, however, can't take all the credit or blame for the roller-coaster reputation some foods have endured. A few dietitians say vacillating nutritional information is due to the media and lobbyist hype.
"There's a little bit of a disconnect with what the public thinks about food and reality," says Cheryl Rock, professor of nutrition at UCSD Medical School. "It's true we're learning more about nutrition, but the wide swings that the public perceives are not as wide as the science. Much of the (fluctuating) information has been prompted by the media and influenced by food commodity groups."
With nutrition stories constantly evolving, what's a frustrated but health-conscious consumer to do?
"The key is moderation," Flood says. "Don't overdo it on any food. There's no perfect food or one diet to fit all. That will never change."
San Diego dietitians set the record straight on some good foods that have gotten a bum rap.
EGGS
Old news: Egg yolks are nature's most concentrated source of artery-clogging cholesterol. Don't eat more than once a week.
Latest news: Eggs are only moderate in saturated fat, the main culprit in rising cholesterol levels. Plus, the yolks contain important nutrients, including folic acid, vitamin A and amino acids.
Bottom line: Eggs are an excellent source of protein, so an egg a day can be part of a healthy diet. Just beware of the egg's breakfast buddies – butter, bacon and sausage.
NUTS
Old news: With about 90 percent of their calories coming from fat, say "nuts" to nuts.
Latest news: Nuts contain good fats that lower bad cholesterol (LDL), along with other heart-protecting nutrients. Adding a few nuts to a weight-loss diet may actually help you stick to the plan.
Bottom line: A handful of nuts a day may keep the doctor away. But a one-ounce handful has 160 to 200 calories, so don't overdo it. Nuts are a good substitute for 20 potato chips or three small cookies.
BUTTER
Old news: Margarine is better than butter because it's lower in saturated fat.
Latest news: Although margarine may have less saturated fat than butter, it's loaded with heart-damaging trans-fatty acids – more harmful than saturated animal fats.
Bottom line: Even though butter is better, intake should still be restricted. Excessive amounts of saturated fats have been tied to heart disease. Consider the newer margarine-like spreads that are trans-fat free and low in saturated fats.
AVOCADOS
Old news: Avoid avocados, they're loaded with fat (about 30 grams).
Latest news: Relax. Avocados do have fat but it's the heart-healthy kind. Avocados also contain vitamin E and other nutrients that can help reduce the risk of cancer and heart disease.
Bottom line: Avocados are higher in calories than other fruits, so use them judiciously. Try a few slices on a salad or use as a spread substitute for mayonnaise or butter and actually save calories.
FISH
Old news: All fish is good for you. Eat as much as you can.
Latest news: While fish is high in protein, low in saturated fat and contains healthy omega-3 fatty acids, it also has varying levels of mercury.
Bottom line: Because all fish has some mercury, eat it no more than three times a week and choose fish lowest in mercury levels – shrimp, salmon, cod, mahi mahi or catfish, are examples. Pregnant women and children should eat no more than 12 ounces (two meals) of a variety of fish lower in mercury per week. Avoid fish with high mercury levels – swordfish, shark, king mackerel, tilefish and albacore tuna.
SACCHARIN
Old news: Causes cancer in lab rats and not worth the risk for humans.
Latest news: Scientists determined it doesn't cause cancer in humans.
Bottom Line: Other no-cal sweeteners (aspartame and Splenda) have surpassed saccharin in flavor and sales. While these sweeteners are supposed to aid weight control, they've done little to slow the rising obesity problem in this country. Limit your intake of artificially sweetened products and substitute fresh fruits, vegetables and water.
BREAD
Old and older news: Eat all the bread you want, said carbo-loaders. Complex carbohydrates
supply energy without fat, so you won't gain weight. Then Atkins Diet
fans claimed that bread and other carbohydrates made you fat.
Latest news: It's true that breads made of white flour and sugars are empty calories with no nutritional benefits. And too much of them can affect cholesterol. But whole-grain breads are a different story.
Bottom line: Look for breads that have at least 3 grams of fiber per slice. Whole-grain breads also contain B vitamins, magnesium and vitamin E. Eat three servings of whole grains per day.
FROZEN VEGETABLES
Old news: Fresh vegetables are healthier than frozen.
Latest news: Fresh vegetables can sit in shipping boxes for a long time and lose nutrient value. Ounce for ounce, frozen vegetables such as broccoli often supply more beta carotene than fresh broccoli. That's because the frozen generally contains more of the tender buds or florets, which are richer in carotenoids than the stalks.
Bottom line: Frozen vegetables are a great option to fresh, especially when certain fresh produce isn't in season. And since they're frozen immediately after harvest, they retain most of the nutrients.
OILS
Old news: All oils are bad for your cholesterol.
Latest news: Some oils can have a beneficial effect on cholesterol. Mono-unsaturated oils – olive, walnut and canola oils – can lower total cholesterol and triglycerides and maintain HDL (good cholesterol). Medium chain saturated fats such as coconut oil can be incredibly beneficial.
Bottom line: Don't be afraid to use oils in salads and cooking as long as they're among the mono-unsaturated oils. But don't overdo. All oils still pack a lot of calories.
(IL Comment: The writer obviously hasn't read The Untold Truth About Virgin Coconut Oil!)
SOY
Old news: Soy can make you look and feel young and healthy. Eat plenty.
Latest news: Soy has a weak estrogen effect, so women at risk for breast cancer should limit intake. However, soy's isoflavins have antioxidants with many health benefits, including lowering the risk of prostate cancer. A recent Dutch study disputes claims that soy improves cholesterol levels and bone density in postmenopausal women. And the jury's still out on its benefit for menopausal symptoms.
Bottom line: It's not a magic food. Eat soy in moderation (2 to 3 servings a day) and choose soy foods – tofu, miso, soy milk or soy beans – rather than processed soy powders and supplements.