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Ten Reasons To Eat More Veggies And Fruits

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Medical Tribune

The American Institute for Cancer Research, Washington, D.C., has compiled a list of "ten good reasons" to eat more vegetables and fruits. Topping the list is cancer prevention.

A report by AICR researchers on diet's role in the prevention of cancer estimates that eating at least five servings of vegetables and fruits each day could prevent up to 20 percent of all cancers.

Vegetables and fruits are rich in naturally occurring antioxidants - substances shown to provide protection against free-radicals (reactive substances that damage cells and initiate cancer) - and other phytochemicals that help to detoxify cancer-causing substances.

Number 2 on AICR's top ten list is to keep trim. Many vegetables contain 50 calories or fewer for a whole cup, while only five potato chips or one small cookie has the same number of calories. If you satisfy your appetite with hearty servings of vegetables and fruits, hunger won't be a problem and you will eat smaller portions of higher-calorie meats and desserts.

Prevent heart disease is number 3. Eating more vegetables and fruits - while cutting back on meat and dairy - can help you limit heart-damaging saturated fat and cholesterol in your diet. The antioxidants and certain other phytochemicals in these foods also help prevent fatty deposits from forming in blood vessels. Vegetables and fruits supply soluble fiber, which helps lower blood cholesterol. They also provide folate, a B vitamin that helps lower blood levels of homocysteine, high levels of which are a risk factor for heart disease.

Benefit number 4 of veggies and fruits is they lower blood pressure levels. Many people think blood pressure can be controlled only through eating a low-salt diet and controlling weight. Yet several studies in which people followed a high vegetable and fruit diet achieved a significant drop in blood pressure. How? Researchers believe potassium and magnesium in these foods should be credited.

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Prevent stroke is number 5. Results of recent studies suggest that diets high in vegetables and fruits can decrease the risk of stroke by up to 25 percent. The boost in potassium they provide may be responsible, as well as the antioxidants and other phytochemicals they contain.

Eye protection is number 6. Eating more vegetables and fruits may lower your risk for two of the most common causes of adult blindness: cataracts (which occur in almost half of all Americans over the age of 75) and macular degeneration. Scientists link this protection for the eyes with antioxidants like vitamin C and certain carotenoids.

Next is to avoid diverticulosis. One-third of people over the age of 50 and two-thirds of those over the age of 80 are estimated to have this intestinal disorder. Diverticulosis occurs when pressure in the intestine creates small pouches in the intestine wall, which can become inflamed and painful. The best defense against developing these pouches (diverticulae) is eating a high-fiber diet. Fruits, and especially vegetables, are major sources of the type of fiber considered to be most helpful.

Fruits and vegetables help avoid diabetes. Fruits and vegetables seem to raise blood sugar less than other foods that contain carbohydrates, and their fiber content slows the absorption of sugar into the blood. A gradual rise in blood sugar is more easily handled by the body than an abrupt rise.

Fruits and vegetables can also satisfy your sweet tooth. When you turn to fruit for a sweet taste and quick energy, you get an added boost - nutrition that works for you - instead of just "empty calories" found in sweets like candy bars and soft drinks.

Finally, "experience pure pleasure." Adding the vibrant colors of vegetables and fruits - the reds, oranges, purples, greens and yellows - can make any dish more visually appealing. Also, the diversity of textures and tastes of these foods will add interest and flavor to many meals. Experiment with new ways to prepare and season vegetables and fruits - and experience pure pleasure!

Copyright  Medical PressCorps News Service. All rights reserved.

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Excess calories, not sugar, make people fat

Simple equation: If you burn more calories than you intake, Your 'trained body' has to adapt, by buring fat. All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional meal planning software. Sign Up Today. Try it FREE

-Nate

NEW YORK (Reuters Health) -- There is no link between obesity and sugar intake, according to two studies presented this week at the North American Association for the Study of Obesity annual meeting in Charleston, South Carolina.

"The bottom line is increased calories are the culprit" behind obesity, not sugar, Dr. Maureen Storey said in an interview with Reuters Health. "Choosing smaller portions is difficult," she added, but "people need to eat less and exercise more."

Storey and Dr. Rich Forshee, of Georgetown University in Washington, DC, studied data from a survey conducted by the US Department of Agriculture (USDA). They constructed a model that estimated how closely people follow the USDA Food Guide Pyramid, and the percentage of the US recommended daily allowance of selected nutrients they consume, based on the amount of added sugars, carbohydrates, protein, fat, and alcohol they consume.

According to the model, "added sugars have a minimal... negative effect on consumption of most of the food groups and nutrients," Storey and Forshee report. The researchers found that alcohol had a much larger negative effect on diet than sugars.

"According to our model, it would take 1,695 additional grams of added sugars or 43.5 (12 oz.) cans of soda pop to replace one serving of dairy foods," the investigators explain. In comparison, "an additional 182 grams of alcohol, the equivalent of 14 (12 oz.) cans of beer or 18 (3.5 oz.) glasses of red wine, reduced the predicted number of dairy servings by one."

"Pragmatically, added sugars have virtually no effect on diet quality whereas other dietary components, such as alcohol, have a relatively greater negative impact on diet quality," Storey and Forshee conclude.

In the second study, Dr. D.R. Keast and colleagues, of the Michigan State University in East Lansing, asked nearly 16,000 adults about their consumption of sugar, fat, carbohydrates, and total calories. They also measured the participants' body mass index (weight divided by height).

Keast's group reports that obese adults consumed fewer total calories than non-obese adults, but fat made up a higher percentage of their calories. The obese adults obtained a lower percentage of their calories from carbohydrates and total sugars than the non-obese adults.

These results held true in both men and women, the investigators say. The research team concludes that there is a "seesaw" relationship between sugars and fat: as fat intake goes up, body mass index goes up, but as sugar intake goes up, body mass intake goes down.

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Orange juice raises "good" cholesterol

Chock full of antioxidants, OJ is one of the best soft-drink alternatives in the world.

We at US Sports Online Strength and Conditioning advise all of our athletes and fitness warriors to drink a variety of juices. Especially in these summer months. 

 

ATLANTA (Reuters Health) -- Drinking three glasses of orange juice a day increases high density cholesterol (HDL), the so-called "good" cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL) -- the "bad" cholesterol, according to a study presented at an American Heart Association meeting.

A team at the University of Western Ontario, London, Canada, asked 16 men and 9 women with high blood cholesterol levels (ranging from 213 to 325 mg/dL) to drink one glass of orange juice a day for 4 weeks, then two glasses a day for 4 weeks, and then three glasses a day for 4 weeks. This was followed by a 5-week washout period, during Dr. Elzbieta M. Kurowska told Reuters Health that once the subjects were drinking three glasses of orange juice a day, their HDL levels increased 21% and the LDL/HDL ratio dropped 16%. Orange juice also resulted in an increase in folate levels, which are known to cause a drop in homocysteine levels. Cardiologists are finding that high homocysteine levels appear to be a risk factor for heart disease.

"The (cholesterol) effect was still there after the washout period," Kurowska said. While vitamin C levels dropped back down after the end of the study, the improvements in cholesterol persisted, she said. "Maybe these (orange juice) compounds have a prolonged effect," she said.

The researcher added that none of the subjects reported weight gain, "even though this was a considerable increase in sugar (intake)... The subjects compensated by changing their diets in other ways."

Kurowska attributes the effects of orange juice on cholesterol to the flavenoid hesperidin found in oranges. She would next like to study the effects of grapefruit juice on cholesterol. "The primary flavenoids in grapefruit juice are different from those in orange juice," the Canadian researcher noted.

Source: Circulation: Journal of the American Heart Association 1999;100:1958-1963.

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