Mushrooms – The Next Wonder Food?
August 18, 2008
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Mushrooms are being suggested to be a food that you should be eating frequently. They contain a number of important minerals, vitamins, including vitamin D, and an antioxidant, and high in fiber, and they are low in calories.
An interesting study looked at substituting mushrooms for meat in a several dishes. The mushroom substituted dishes had less calories (less energy dense). The research showed that the study participants only ate slightly more food to compensate for there being less calories. After 4 days the participants when on the mushroom diet had consumed on average almost 1500 less calories, than when they were on the meat diet. This suggests that mushrooms as part of prepared dishes could help reduce the number of calories that are consumed.
The dishes prepared were lasagna (meat 1026 kcal, mushroom 451 kcal), savory napoleon, a dish with layers of puff pastry (meat 679 kcal, mushroom 359 kcal), sloppy joe (meat 822 kcal, mushroom 248 kcal) and chili (meat 604 kcal, mushroom 300 kcal).
Recently, a lot of research has shown that many people do not get enough vitamin D. There is a trend that number of people vitamin D deficient increases with age. See the recent post Low vitamin D increases the risk of death.
Commercial mushrooms are for the most part grown in the dark. The standard white button mushroom grown this way has about 15 IU of vitamin D. However, if mushrooms are given a brief exposureto UV light after harvesting, the level of vitamin D increases significantly and can even be close to 400 IU, which is the recommended intake for those 50 to 71 years. The exposure does darken the mushrooms, but this change in appearance is a small price for the improvement in the level of vitamin D. Some commercial growers are now working on ways to expose mushrooms to light before packing and shipping.
Mushrooms contain the antioxidant ergothioneine, the minerals copper, potassium and selenium and the B vitamins riboflavin (B2), niacin (B3) and pantothenic acid (B5), and are high in fiber. All in a great food to include frequently in your diet. If only there were a little cheaper.
photo credit: ampersandyslexia
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Popularity: 4% [?]
Another Reason To Eat Fiber: Less Food Poisoning
August 7, 2008
Eating certain types of fiber may decrease the risk of getting the symptoms of food poisoning. So in addition, to having benefit such as lowering cholesterol, fiber may decrease the number of episodes of getting sick from food.
When we eat anything, or stuff gets in our mouth, there are bacteria, viruses and fungi that come along. Many of these microbes are not harmful, but some are such as Salmonella may make us sick.
However, what is commonly not realized is that, for most microbes, we need to get a certain dose to get sick. One Salmonella microbe is not going to make you sick. You need to consume lots of Salmonella bacteria to get sick. Most people need to have a dose of at least one million Salmonella bacteria to get sick. Of course, the dose number varies with the organism.
When microbes pass through the gut many will bind to the walls of the gut and then start to grow and divide. If there are enough of a particular “bad” one, then you get sick. Microbes will also bind to other things including some types of fiber. So if there is lots of fiber for the microbes to stick too, then sometimes the number that are available to stick to the gut wall, may be lowered enough, that you will not get sick.
Recent research (Journal of the Science of Food and Agriculture 88:2026-2035, 2008) studied how well a number of common bacterial strains, including 4 strains of E. coli and 7 of Salmonella enterica, stuck to different types of fiber.
The two most effective types of fiber for most of the strains were sesame seed extract and konjac gum. (See the post about Shirataki Noodles to read about konjac.) Other sources of fiber that bound well to many of the strains were tomato, pumpkin and artichoke. Other sources of fiber effectively bound one or two strains.
Therefore, theoretically, a high fiber diet may on occassion reduce the number of bacteria able to bind to the gut wall, enough that there are no symptoms of food poisoning.
The bottom line is to eat a diet high in a range of sources of fiber. A varied diet may lower the risk of getting sick with food poisoning, as well as other health benefits.
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Popularity: 16% [?]
Weight Loss = Bone Loss
July 30, 2008
The maintenance of bones in the body is a balance between formation and breakdown. Osteoblasts are cells that responsible for bone formation. Osteoclasts are cells that remove bone (known as bone resorption). In an adult bone many things, such as levels of vitamin D and calcium can influence this balance between making and removing bone.
A recent study has shown that loss of significant amounts of weight on a severe calorie restriction diet can affect this balance in a negative way, with their being an increased rate of bone breakdown relative to formation. This will lead to a net loss of bone.
Further, the research found that there was an increased rate of breakdown and formation which can lead to more fragile bones, and that this persisted in the maintenance phase of the diet.
Both low carb or low fat, severe calorie restricted diets had the same effect on bone breakdown.
The loss of bone makes biological sense. One of the functions of bones is to support our weight. Lose some weight and the body senses it has less weight to carry. However, it is a good idea to try and maintain bone density, both for the strength and to stop bones becoming more fragile
It is also likely that with severe restriction of food that the diet may not contain sufficient calcium or vitamin D. This research suggests that when going on a long term diet to lose a significant amount of weight that care should be taken to have a balanced diet and in particular consume plenty of calcium and either supplement with vitamin D or get sufficient sun exposure.
However, probably the best way to stop the bone loss is to do plenty of high-impact weight bearing activities.
photo credit: Simon Goldenberg
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Popularity: 20% [?]
CoQ10, will now be added to many foods and drinks?
July 28, 2008
CoQ10 (coenzyme Q10, ubiquinone) is a compound in the body that is essential for life. It is found in mitochondria, which are the powerhouses of cells. Mitochondria convert the energy that is in the food we eat, into a form of energy that the body can use.
CoQ10 can function as an antioxidant and is included in some dietary supplements that are sold for their antioxidant properties.
Since our cells need CoQ10 our bodies make it. However, there are several studies that suggest that as we age that we make less CoQ10, and that we start to become deficient. CoQ10 supplementation has been investigated for efficacy in a number of diseases including cancer, Parkinson’s and high blood pressure (hypertension). There is some evidence that this compound might be helpful but the jury is still out.
The most common treatment for high cholesterol are statins (mevacor ( lovastation) Zocor (simavastatin), lipitor, pravachol, lescol, crestor). These drugs have a very slight risk of myopathy (muscle damage). Studies sugest that statins may lower the level of CoQ10 in the body and for some who may have lower levels of CoQ10 to start with, this may lead to myopathy. Some doctors now suggest taking CoQ10 supplementation.
CoQ10 is not soluble in water. If you open up a capsule of CoQ10 there is an orange oil. The CoQ10 is dissolved in the oil, and gives it an orange color.
The fact that CoQ10 is not water soluble has limited what it can added too. Now a chemist has found a way to make it disperse in water using nanotechnology, using detergent micelles that have a lipophilic (fat loving) center will take up CoQ10 into the center. These micelles are stable in water.
This is being touted as being a way to add CoQ10 or any other water insoluble compound to supplements. I do wonder though where the nanosphere will release the CoQ10 in the gut or whether it will pass on out.
More information can be found in a Science Daily release.
Addendum added later: I also wonder whether the CoQ10 in water and not taken with dietary fat will be efficiently absorbed. For instance more lycopene is absorbed from tomatoes when they are consumed with oil.
Technorati Tags: CoQ10, coenzyme Q10, mitochondria, statin, oil, lipophilic, micelles
Popularity: 19% [?]
Off To Drink Red Wine And Eat Red Grapes
July 14, 2008
Even more reasons to drink red wine and eat red grapes. The compound resveratrol found in the skins of red grapes and hence red wine has been suggested to have even more health benefits.
Resveratrol has been suggested to have a wide range of health benefits in mice. How many of these results extend to humans will be interesting to see. However, the French Paradox suggests that resveratrol may have health benefits.
The French Paradox is, that though people in the south of France consume of high quantities of animal fat, the level of cardiovascular disease is quite low. One suggestion has been that the regular consumption of red wine was the explanation.
Research then suggested that humans did not consume enough resveratrol in wine or grapes to have an effect. Early research suggested that very large quantities of resveratrol needed to be consumed for any effect. This led to flood of supplements, most which contained Japanese knotweed, another source. (Note: Consumer Labs tested a large range of brands and found that the resveratrol content ranged from high to almost non-existent, and that price had no relationship to the content. Buyer beware.)
Recent research in mice, which previously had shown that only very high levels were effective, has shown that lower amounts improved health. Improvements were reduced cataract formation, better bone health, and improved balance and coordination. Further there was less inflammation in hearts, a sign of heart disease, in those mice whose diets included resveratrol. Let’s hope that studies in humans find the same thing!
Did you know that frozen red grapes make a great snack? Buy red grapes when they are cheap. After washing and letting dry, pull the grapes off the stems. Throw them in a Ziploc style bag and put them in the freezer. Just remove as many as you want for a snack. The freezing gives them a subtle change in taste.
photo credit: Zesmerelda
Technorati Tags: resveratrol, red wine, red grapes, French paradox
Popularity: 21% [?]
Artichoke Leaf: The Next Wonder Food!
July 8, 2008
Expect to hear quite a bit about artichoke leaf and artichoke leaf extract, which is often abbreviated to ALE. I predict that supplements containing artichoke leaf will soon be popping up everywhere. A search of PubMed using artichoke brings up a number of studies on a wide range of potential benefits. The most recent is lowering cholesterol.
The globe artichoke (Cynara cardunculus) is a perennial thistle and is closely related to the cardoon. Other types of thistles have been suggested to have a range of health benefits. These include milk thistle for treatment of liver diseases and burdock, which is said to be a blood purifier.
Artichoke leaf extracts are widely available in Europe. They have been sold primarily as a treatment for indigestion, some urinary problems (hyperuricemia) and gout. Recently they have been shown to have positive effects on symptoms of irritable bowel syndrome.
Globe artichokes, of course, have antioxidants. I suspect that there is not a single plant that does not have some form of antioxidant. In particular artichokes have been suggested to protect the liver from oxidative stress. Artichoke leaf extract has also been shown to limit damage form oxidative stress in high intensity physical activity.
The most recent study looked at the effects of the leaf extract on moderately increased cholesterol levels. Those that consumed 1280 mg of artichoke leaf extract for 12 weeks saw a decrease in total cholesterol. I wonder how many artichokes I would have to eat to get the equivalent amount. Probably all the butter and mayo would counteract the good effect.
photo credit: Dylan Parker
[tags]artichoke leaf, artichoke leaf extract, ALE, globe artichoke, cholesterol, antioxidant[tags]
Popularity: 26% [?]
Foods You Should Be Eating?
July 1, 2008
The NY Times today has a list of 11 foods that you should be eating, but likely are not. How many do you eat?
They are 1) beets, 2) cabbage, 3) chard, 4) cinnamon, 5) pomegranate juice, 6) dried plums (newish name for prunes), 7) pumpkin seeds, 
turmeric*, 9) sardine, 10) frozen blueberries and 11) canned pumpkin.
I didn’t do very well. I regularly eat cabbage, chard, pomegranate juice, frozen blueberries and canned pumpkin. I loathe beets, so maybe for me the list should be 10. I am not very keen on sardines but will eat them. Perhaps I can find some way to disguise them a bit.
I started to buy canned pumpkin for the dog. It is good for dogs to get a dollop a day, particularly when they are getting old and/or have a significant part of their diet as raw meat, offal etc. They benefit from beta carotene too. So I usually have a dish of canned pumpkin (don’t leave in the can) in the fridge and often add a human dollop or two, to stews etc.
Wasn’t too keen on chard until one day I tried removing the stems, chopping them into about 1 inch lengths and frying them for a good few minutes before adding the wet leaves. Shame it is not cheaper.
Pomegranate juice and vodka is pretty good.
Between them these foods have a whole range of benefits such as anti-cancer, anti-inflammatory, antioxidants, lower cholesterol, improve diabetes, etc. See the article or more info.
So, I guess next time I go to the store, I might buy some prunes and pumpkin seeds and at home will cook with more cinnamon and turmeric. Will have to think about the sardines.
* I have no idea where the happy face came from and why it replaced number eight. Deleting and retyping the text surrounding it does not help, it pops back up again instead of 8). I usually type the posts in Word and then copy and paste. Probably some weird piece of code that came from Word.
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Popularity: 45% [?]
Eat Food With Herbs And Spices; Many Contain Beta-Caryophyllene
June 27, 2008
Food that is well seasoned with herbs and spices is probably good for you. A large number of herbs and spices including oregano, rosemary, thyme, cinnamon, ginger, clove and black pepper contain significant levels of beta-caryophyllene. Additionally many plants that are used in “folk medicine” throughout the world are often high in beta-caryophyllene.
Beta-caryophyllene is a volatile aromatic oil. This means that it evaporates (dies up) easily and it has a strong smell. It is used in the perfume industry, and also as a food additive. It is described as smelling like spicy pepper, woodsy with a citrus background.
Researchers have found that the compound beta-caryophyllene has several beneficial properties. Several years ago application to the skin was found to be somewhat numbing, so it may have use as a local anesthetic. There is also data for some antibiotic effects and anticancer effects, in particular, in combination with some anticancer drugs. It may also help slow osteoporosis. Another important property is this compound is that it is an anti-inflammatory. Recent research has investigated the mechanisms of the effects of beta-caryophyllene in the body.
The anti-inflammatory properties of beta-caryophyllene, may help reduce the development of inflammatory diseases. One important inflammatory disease is atherosclerosis (blockage of the arteries). Once atherosclerosis starts there is an immune cascade that causes the lesion to grow and change. It is possible that a significant intake of foods containing beta-caryophyllene may have an anti-inflammatory effect and slow the progression of atherosclerosis. Other inflammatory diseases such as inflammatory bowel disease, chronic obstructive pulmonary disease, osteoarthritis and rheumatoid arthritis may also be slowed by beta-caryophyllene.
Beta-caryophyllene is also found in some fruits including mango, guava, grape, raspberry and black currants. It is also found in cannabis, though it is not psychoactive.
So eat foods that are well flavored with herbs and spices, it may help your cardiovascular system.
Technorati Tags: beta-caryophyllene, atherosclerosis, herbs, anti-inflammatory
Popularity: 50% [?]
High Carb, High Protein Breakfast For Weight Loss?
June 23, 2008
Should breakfast be a high carb, high protein meal and then the remaining meals low carb, low calorie? A new study suggests that this might be the way to lose and maintain weight loss.
Carb restriction has been shown to be an effective method of dieting. However, there are two common problems. First, it is hard to maintain for extended periods of time, due to the intense carb cravings that most people get. Secondly, once a low carb diet is stopped, there is often a rapid weight gain.
The idea of high carb, high protein breakfast diet is that it reduces the cravings for carbs and increases the sense of fullness. This will then make sticking with the diet easier and not lead to the rebound effect of “carb cramming” after stopping dieting.
A yearlong study compared a low carb diet (not the high protein, high fat Atkins-style) with a diet that had a high carb breakfast. The focus for the first 8 months of the study was weight loss, the next 4 months focused on weight maintenance.
The results are very interesting. After 4 months the low carb only group had lost an average of 28 lbs and the high carb breakfast group had lost an average of 23 lbs. However, at 8 months the low carb group had regained an average of 18 lbs, whereas the high carb breakfast group had on average lost another 16.5 lbs!
The authors suggest that “The big-breakfast diet works because it controls appetite and cravings for sweets and starches. It also is healthier than an extremely low-carbohydrate diet, because it allows people to eat more fruit and therefore get enough fiber and vitamins.”
Sounds worth a try since the usual low carb diet does not seem to work long term for the majority of people.
This study was presented last week at the annual Meeting of The Endocrine Society. The press release gives more details including the number of calories, carbs, proteins and fat.
Technorati Tags: low carb, high protein, breakfast, weight loss
Popularity: 42% [?]
Dietary Sodium Good Or Bad?
May 20, 2008
An analysis of NHANES, which is the periodic National Health and Nutrition Survey conducted by the Federal government, suggests that low sodium intake increases cardiovascular risk. This finding is contrary to pretty much the majority of studies done in the last decade.
The NHANES study is supposed to be a snapshot of the state of the health of the nation. For the current conclusion they looked at what participants, recruited between 1988 and 1994 and at least 30 years old, said they had eaten in the last 24 hours. The finding was that those with the lowest sodium intake had higher rates of cardiovascular disease.
These findings go against a lot of studies. So why should the finding be different? One concern about the study is that it only considered what was eaten in the prior 24 hours and probably most of the participants are expecting to be asked about their diet. It is hard to tell with these types of recall how accurate the information is. I know from participating in a study years ago that people deliberately or more frequently unconsciously are not accurate on their reported food consumption. However, I have tried but I cannot think of why there should be such a difference in the results.
If this study is correct, I am in deep trouble. I am one of the few people who don’t like salt. I don’t like salt in food; I think it ruins the taste. I’m not worried (yet), there are so many studies that show that a high salt diet is unhealthy for many.
photo credit: Alicia Nijdam
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Popularity: 46% [?]
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