So what does science have to say about cooking healthy?
The Washington Post recently published an article based on more rigorous scientific studies that have help to clarify 8 facts about cooking healthy:
- Nuts are good for your heart: Nuts are a health food that can ward off heart disease. All nuts are relatively high in unsaturated fats and lower LDL cholesterol levels appear to decrease inflammation in arteries. The number of heart disease and heart-related deaths among nut eaters, regardless of sex, age, location, or occupation are lower. That said, all nuts are high in calories. So, 1 handful/day is sufficient to reap the health benefits.
- Oats lower cholesterol: Oats contain a type of soluble fiber known as "beta-glucan" which lowers 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. The health benefit from oats requires consuming 3 grams of beta-glucan/day, the equivalent of 1.5 cups of cooked oatmeal, 3 cups of instant oatmeal, or 3 cups of Cheerios. Oatmeal cookies don’t count.
- Fish oil protects the heart: People who regularly eat fish are less likely to die of heart disease than those who don’t eat fish. Ditto for those who take fish oil supplements. The key ingredients appear to be the omega-3 fatty acids EPA and DHA which relax blood vessels, reduce blood pressure, prevent abnormal rhythms and lower blood fats, "triglycerides."
- Eggs do not cause heart disease: Eggs are low in saturated fat, contain unsaturated fats and are a source of protein and several vitamins and minerals. Eating up to 6 eggs/week is not associated with a higher risk of cardiovascular disease. Even though egg yolks are high in cholesterol, the cholesterol from food appears to have little impact on most people’s cholesterol levels. Instead, the liver produces cholesterol, producing more when people consume saturated and trans fats.
- Olive oil is not the most healthful oil: Although olive oil is high in monounsaturated fat, it's lower in polyunsaturated fat than other oils. Both monounsaturated and polyunsaturated fats are believed to be "good" fats and may reduce the risk of heart disease. But, which of these fats is better is not clear. In addition, while olive oil contains antioxidants known as "polyphenols," other oils, like canola, may be just as healthful as olive oil, possibly more so.
- Coffee is not bad: Coffee drinkers are at no greater risk of heart attacks or strokes than those who don't drink coffee. In fact, those who drink coffee appear to have a slightly lower risk. And, although coffee can temporarily increase blood pressure, there's little evidence that it causes hypertension. Plus coffee is rich in antioxidants. As many as 6 cups of coffee/day are associated with benefits...as long as cream and sugar are not added.
- Margarine is somewhat better than butter: Made from vegetable oils, margarine is lower in saturated fat than butter. However, 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. Compared to butter, margarine lowers LDL cholesterol, but it also reduced the good kind of cholesterol. But, stick margarine is worse than butter; semi-liquid margarine demonstrates a more beneficial effect on cholesterol levels than butter. Using less of margarine and butter and more of vegetable oils appears to be the healthy choice.
- Chocolate is somewhat good for the heart: Cocoa is high in antioxidants known as "flavanols" and high flavanol intake is associated with lower rates of heart-related deaths. Dark chocolate is higher than milk chocolate in flavanols and can lower blood pressure, improve blood vessel function, reduce inflammation in arteries, and make blood less likely to clot. However, chocolate is relatively high in saturated fat but doesn’t raise LDL cholesterol and may even lower it. One problem: The beneficial aspects of chocolate requires consuming 3 1/2 ounces of chocolate/day or 2+ standard-size candy bars...a high calorie intake that adds poundage.
When it comes to consuming good food, the best rule seems to be that of the ancient Romans, "virtus in media stat" ("virtue is found in the middle").
Let the discussion begin...
To read the Washington Post article, click on the following link:
http://www.washingtonpost.com/national/health-science/foods-that-are-good--and-bad--for-your-heart/2012/01/17/gIQAOvE6uQ_story.html?wpisrc=nl_headlines
Thank you, TMM; a most sensible outspate from your computer. I can now have (one) bag of peanut M & Ms per week guilt free. As a grabber victim, I've been told to get my "bad" cholesterol down to 70. With the assistance of diet and medication, it is in the 50s. So I hope and pray we continue to dialogue and dog each other for may years to come! Bon temps! the Liberal Pilgrim
ReplyDeleteWell, first of all, MM, the saying is "virtus in medio stat", not "in media".
ReplyDeleteWith the Liberal Pilgrim (above), I, too, thank you for your attention to this issue. However, if you permit me one tweak on what you write, I would suggest that, whereas olive oil is good for one's health, cooking with olive oil should be avoided. Coconut oil is more stable at higher temperatures. It can easily be found in good supermarkets (in the vegetable oil section). It remains solid at room temperature, but liquifies at a just slightly higher temperature. It is practically tasteless. Although mainstream media portrays olive oil as the healthiest oil, this title does not extend to cooking.
Olive oil is primarily a monounsaturated fat. This means that it has one double bond in its fatty acid structure. Although a monounsaturated fat is inherently more stable than a polyunsaturated fat, the overabundance of oleic acid in olive oil creates an imbalance on the cellular level, which has been associated to an increased risk of breast cancer and heart disease. Olive oil is a smart fat to include in your diet in a non-heated form, however.