Health Front
News that's good for you
September 2009
Reprinted with permission from Taste For Life

Young buyers opting for organic
Organic sales expected to rise
Is organic better?
Lower LDL cholesterol without drugs
Ban high blood pressure with bran
Fight childhood obesity
Healing herbs for kids
Why is glycemic index important?

Younger buyers opting for organic

Shoppers aged 18 to 34 are showing more interest in organic foods compared to the total population, according to a telephone survey conducted by the University of Oklahoma and Newton Marketing Research. Almost 58 percent of young consumers had purchased organic foods within the past year. Organic’s popularity rose over the last three years in spite of the economic downturn.

selected source

• “Younger Consumers More Into Organic, Survey Says,”www.sustainablefoodnews.com, 6/9/09

Organic sales expected to rise

"Better for you" foods, such as organic and light or low-calorie foods and beverages, may be among the fastest growing food trends over the next decade, reports the NPD Group, a leading market research company. The group predicts that organic foods will rise the most, growing up to 41 percent. Diet and low-calorie choices are expected to increase by 18 percent.

selected source

• "NPD Reports 'Better for You' Foods to Grow Significantly Over the Next Decade," www.npd.com, 7/7/09

Is organic better?

The American Dietetic Association’s Hunger and Environmental Nutrition Dietetic Practice Group thinks so. This group suggests organic produce tastes better than that grown by conventional methods. Studies indicate that organic peaches, tomatoes, and kiwis have higher levels of vitamin C. Organics contain higher levels of antioxidants and have one-third fewer pesticide residues compared to conventionally grown foods. In fact, one study involving school children shows that choosing organic over conventional produce leads to almost nondetectable levels of toxins in the body.

selected sources

• "Just the Facts: Organic Fruits and Vegetables," Organic Trade Association, www.ota.com 
• "Studies: Organics Can Be Better for You” by John Weiss, www.postbulletin.com, 7/4/09

Lower LDL cholesterol without drugs

Dietary changes have the potential to lower LDL cholesterol by 20 percent, according to a recent Australian study. What dietary changes, exactly? Study authors suggest replacing saturated and trans fatty acids (found in animal fats, margarine, and some processed snacks, for example) with poly- and monounsaturated fats like canola or olive oils. They also encourage incorporating soy protein and whole grains into the diet, along with lots of fresh fruits, vegetables, and legumes—all good sources of soluble fiber. This type of fiber helps block cholesterol from being absorbed into the bloodstream. Maintaining a healthy weight and getting daily exercise may also help reduce cholesterol levels.

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• "Dietary Intervention to Lower Serum Cholesterol" by P. Clifton et al., Aust Fam Physician, 6/09

Ban high blood pressure with bran

We all hear that whole grains have bountiful benefits for your heart, but let’s get specific. Bran may work wonders on hypertension. In a recent study involving more than 30,000 men, the highest intakes of whole grains, particularly bran, were associated with a 19 percent decrease in high blood pressure compared to the lowest intakes. So guys, get your bran on, and be sure to include other whole grains in your diet as well.

selected sources

• "Bran May Slash Hypertension Risk: Study" by Stephen Daniells, www.nutraingredients-usa.com, 7/10/09 
• "Whole Grains and Incident Hypertension in Men” by A. J. Flint et al., Am J Clin Nutr, 7/09

Fight childhood obesity

More than 12 million American youngsters are overweight. By 2010, experts project that 20 percent of them will be obese. Obese children are already starting to develop diseases long associated with middle age: cardiovascular disease, diabetes, gallstones, joint problems, liver disease, and potential cognitive problems. New research in the Journal of the American Medical Association even links obesity in adolescence with higher incidence of pancreatic cancer.

Soft drinks make an easy target in the obesity battle, since they offer little or no nutritive value and often contain high fructose corn syrup or dubious artificial sweeteners. Not surprisingly, the National Health and Nutrition Examination Survey links sugary beverages to metabolic problems in teens, independent of their physical activity levels.

Invest in nontoxic, reusable water bottles and encourage your kids to drink plenty of water. Also ask their schools to replace soft drinks with water.

selected sources

• “How America’s Children Packed on the Pounds” by Jeffrey Kluger, Time, 6/12/08   
• "Impact of Change in Sweetened Caloric Beverage Consumption on Energy Intake Among Children and Adolescents" by Y. C. Wang et al
• “Relationship Between Insulin-Resistance-Associated Metabolic Parameters and . . . Sugar-Sweetened Beverage Intake and Physical Activity Levels in U.S. Adolescents” by A. A. Bremer, MD, PhD, et al., Arch Pediatr Adolesc Med, 4/09

Healing herbs for kids

Integrative physician and herbalist Tieraona Low Dog, MD, who served on the White House Commission on Complementary and Alternative Medicine, recommends the following safe herbs for children:

• Aloe (for minor burns) and calendula (for bug bites, diaper rash, and whenever a mild antimicrobial, anti-inflammatory is needed) in topical products
• Chamomile (for digestive problems), specifically with fennel and lemon balm for colic, with pectin for diarrhea, and with valerian for sleep
• Cinnamon (for diarrhea with cramps) in applesauce
• Garlic (for digestive or respiratory infections) in a variety of dishes.

selected sources

• “German Chamomile: A Monograph” by Shari Henson, 11/14/08
• “Tieraona Low Dog, MD, Discusses Supplements and Botanicals for Children” by Mariann Garner-Wizard, 5/29/09, HerbClip

Why is glycemic index important?

Manage Weight and More
Many of us enjoy a good mystery, but not when it involves our food. Fortunately, eating the glycemic-index way requires very little detective work.

A Little Background
David Jenkins, MD, PhD, DSc, University of Toronto, developed the glycemic index from research on the effects of carbohydrates on glucose levels of people with diabetes. He found that the body digests some carbohydrates quickly, flooding the bloodstream with glucose, while others are broken down slowly, increasing glucose levels slightly. Using this data, he ranked foods, giving higher numbers to those digested more quickly. Although his research was linked to diabetes, glycemic index (GI) is now a feature of many diet plans.

Eating with GI in Mind
Understanding GI can help you lose weight, reduce insulin resistance and inflammation, prevent metabolic syndrome, trim your waistline, and lower stress levels by controlling blood sugar and insulin levels, according to Lucy Beale and Joan Clark-Warner, authors of the Glycemic Index Cookbook. Their recipes feature low-GI carbohydrates and healthy fats. With fewer calories and more fiber, these dishes are digested slowly, so you feel full longer and eat less.

People who consume lots of high-GI foods tend to have more body fat, which is linked to heart disease and diabetes. High-GI foods include carbohydrates such as white bread, white rice, white potatoes, candy, and baked goods—foods that cause a spike in the fat-storing hormone insulin and a quick rise in blood sugar. Many high-GI foods tend to be “white and fluffy” or “gooey and sticky,” explain Beale and Clark-Warner.

Instead, choose unprocessed fresh foods including fruits and veggies, eggs, fish, poultry and lean meats, legumes, sweet potatoes, thick-cut oats, nuts, seeds, and dairy foods without additives and preservatives. Many people make progress in weight management simply by avoiding processed foods with mysterious and unpronounceable ingredients.

Stock Your Pantry for Success
Low-GI ingredients to keep handy include:

• Canned tuna, sardines, salmon
• Whole-wheat pasta, brown or basmati rice
• Tomato-based pasta sauce
• Olive oil
• Dried cranberries, dates, raisins.

GI: Easy As 1-2-3

1. Eat more: unprocessed whole grains, nuts, fruits, and nonstarchy vegetables and legumes.

2. Eat less: white potatoes, white rice, and white bread.

3. Eat very few: sugary foods like candy, cakes, cookies, and soft drinks.

selected sources

• "Bran May Slash Hypertension Risk: Study" by Stephen Daniells, www.nutraingredients-usa.com, 7/10/09 
• "Whole Grains and Incident Hypertension in Men” by A. J. Flint et al., Am J Clin Nutr, 7/09