NUTRITION

HEALTHY MEXICAN MAIZE

With the current buzzword amongst rioting students being “decolonization”, the time is probably ripe to also consider the “decolonization” of our local maize products!

Maize products in Mexico are much healthier than local products and the secret has been known for centuries in the Americas. Since ancient time Aztec, Mayan and Mexican civilizations have developed a process of cooking maize that effectively softens the maize and improves the taste, and which unintentionally also ensured that more nutrients remained in the food.

When Portuguese “colonists” introduced maize in the 16^th century in Africa, it became a major food crop over time, but lacked the healthy processing techniques of the ancient Aztec, Mayan and Mexican civilizations. Populations using untreated maize as their staple diet run the risk of malnutrition.

What is different about Mexican maize?

The Mexican way of preparing maize is called “nixtamalization” and it refers to the process in which the grain is cooked and steeped in an alkaline solution, usually limewater, and then washed and hulled before being used to prepare different types of food. These ancient civilizations developed the nixtamalization process by using slaked lime (calcium hydroxide) and ash (potassium hydroxide) to create alkaline solutions when cooking maize. This process offers a host of nutritional benefits when compared to “untreated” maize. (More on this later.)

The nixtamalization process:

Whole corn – kernels of dried maize are used.
Alkaline solution – the usual mixture in water is 15 ml of lime per 500g of maize.
Cook – the maize is cooked in the alkaline solution at or near boiling point.
Steep – after cooking, the mixture is steeped in the cooking liquid. The length of time for cooking and steeping depends on the type of food being prepared. During cooking and steeping chemical changes take place. Kernels soften and hulls loosen.
Wash – after cooking the alkaline liquid is discarded and the kernels are washed thoroughly. The hulls are then (easily) removed, traditionally by hand at home or mechanically in industrial production.
Nixtamal – the prepared maize is called nixtamal.
Grind – the nixtamal is then ground into various degrees of coarseness, depending on use.
Fresh dough – by adding water, ground fresh nixtamal is made into dough, for example to make tortillas.
Dried four – dried and ground nixtamal can be used as flour and is called masa harina or instant masa flour.

Health benefits of nixtamalization

Nutritional benefits result from the chemical changes that take place in the grains of the maize, due to the alkaline processes.

The kernels soften and hulls loosen, enabling the grains to hydrate and absorb calcium and/or potassium, depending on the type of alkaline used.
Starches swell and gelatinize and some starches get absorbed in the cooking liquid, and is later discarded.
Cooked grains can be ground more easily.
Dough can easily be made from the nixtamal, while cooked untreated maize is unable by itself to form a dough when adding water.
Proteins and nutrients from the endosperm of the kernel are more readily available to the human body.
The amount of the protein zein is reduced, improving the balance of essential amino acids. Although the overall amount of protein is reduced, bonding of the proteins to each other is facilitated.
The bound niacin in maize is converted to free niacin, facilitating absorption into the human body.
Minerals from the alkali is absorbed in the maize, increasing calcium, iron, copper, and zinc levels in the human body.
Mycotoxins produced by mold commonly found in maize is drastically reduced (by 90%).
Flavour and aroma are improved.

Early in October 2016 a group of Mexican maize specialists, with a view of sharing the Mexican maize preparation techniques, have been meeting with representatives from the Agricultural Research Council, the University of Pretoria, maize associations and various government departments. Who knows if this may ultimately result in the “decolonization” of our local maize products?

Sources of information:

“Mexico brings its secrets to SA” The Star. 7 October 2016. Published online 09:10 am.
Nixtamalization. Wikipedia. Information updated on 24 September 2016.

RESISTANT STARCH

A lesser known type of starch, referred to as resistant starch, is far more beneficial to our health than “normal” starch. (Resistant starch = resistant to digestion.)

Starch is digested and absorbed in the small intestines. It is broken down quickly during the digestive process, resulting in a large rise in blood sugar (glucose) levels and insulin levels. 100 grams of starch gives the body about 400 calories.

Resistant starch is not fully absorbed in the small intestines, but is digested much slower through fermentation by intestinal bacteria in the large intestine (colon), similar to what happens with fiber in the diet. This results in 100 grams of resistant starch giving the body about 200 calories, half the amount of “normal” starch.

The health benefits of resistant starch includes lower blood sugar levels, with less insulin being released. It helps to curb appetite, firstly as the amount of nutrients is released slower into the bloodstream, and secondly it has less calories per gram than other starches. It increases feelings of fullness, further reducing the appetite. Resistant starch also assists with healthy digestion, as it feeds the friendly bacteria in the colon.

Resistant starch is found in grains, seeds and legumes. It is also found in unripe bananas and raw potato. Amazingly it is also found in food such as rice and potatoes that are cooked and then allowed to cool completely before it is eaten. The cooling process turns some of the easily digestible starches into resistant starch.

SULFUR IN THE HUMAN BODY

Little known sulfur is a mineral that makes up about 0,25% of the total body weight. While it plays a vital role in the proteins in the body, small amounts are found in all cells and tissues. Sulfur is a crucial component in hundreds of physiological process in the body, with a few of the main ones discussed below.

Sulfur bonds with the proteins in the body, and these bonds are required for proteins to maintain their shape. Examples in this regard are hair and nails that consist of keratin, which is a tough protein that is high in sulfur – the high sulfur content is borne out by the strong smell when hair is burnt – while proteins with flexible sulfur bonds are found in connective tissue and cartilage.

Sulfur is required for the biological activity of enzymes in the body, as metabolic processes depend on biologically active enzymes.

Sulfur is essential for the production of enough insulin in the pancreas.

The production of collagen in the body depends on sufficient levels of sulfur in order to create healthy skin and hair.

Sulfur forms a crucial part in the operation of the iron/sulfur proteins in the mitochondria, the “battery” of the single human cell.

As the human body does not produce its own sulfur, it should form an essential part of our diet. Fortunately there are ample sources of sulfur to be found:

Cruciferous vegetables – cabbage, broccoli, cauliflower, and Brussels sprouts.
Alliums – onions, shallots, garlic and leeks.
Edible stalks and stems – celery, fennel and asparagus.
Animal products that are rich in protein – beef, chicken, fish and egg yolks.
Nuts and seeds.
Dairy products – milk, cheese and sour cream.
Certain fruits – coconut, bananas, pineapple and watermelon.

Sources:

Minerals: Sulfur. Published online on healthy.net, November 2016.
Major sources of dietary sulfur. Published online on healthyeating.sfgate.com, date not indicated.
The benefits of sulfur – why you need Epsom salt, broccoli and MSM. Published online on Mercola.com on 28 November 2016.
Sulfur for better health? Yes, 10 surprising ways. Published online on healthfree.com, date not indicated.

THE STRANGE WORLD OF GUT BACTERIA

What are gut bacteria

Our bodies are crawling with bacteria! In the gastro-intestinal tract alone (starting with the mouth and ending at the anus) there are trillions of microorganisms, about 2kg worth of bacteria lining this 8m long tube. And rightly so, as they are doing an excellent job in keeping us healthy.

The role of gut bacteria

So how do these bacteria contribute to our health? The beneficial bacteria, also known as a healthy microbiome, play a vital role in our survival, as they provide a natural physical barrier along the gut wall, to keep it impermeable, and thus to protect us from harmful bacteria, viruses, fungi, toxins and other contaminants in the our food and drink. These “good” bacteria produce antibiotic like substances that destroy harmful bacteria.

The “good” bacteria produce enzymes that aid digestion of carbohydrates, proteins, fats and fiber and they also assist with the absorption of food. Several vitamins and nutrients are produced by the bacteria too, which are then absorbed through the gut wall into the blood stream to nourish the body.

In addition, the “good” bacteria plays a major and very supportive role in the body’s immune system. In fact, about 80% of the body’s immune surveillance is located in the gut wall, where the “good” bacteria and the immune system function very intimately together.

When things go wrong in this world

At both ends of our gastro-intestinal tract (git or gut), which is open to the outside world, there are all types of bacteria – harmful, harmless and beneficial. All are competing to colonise this long tube where it is warm, moist, dark with regular food coming through – an ideal breeding ground. The healthier your microbiome, the more the beneficial bacteria are attached to their receptors on the mucosa lining the gut, the more impermeable the gut wall is and the more protected we are. An impermeable gut wall prevents harmful bacteria, viruses, toxins, contaminants and proteins from crossing the gut wall and thus gaining access to our bodies.

Damage to the integrity of the gut wall, makes it more permeable to contaminants in the food we eat, in daily drinks and from the air we breathe in – even proteins or half-digested proteins in our food can now gain access into the body, and will thus be treated as an invading foreign protein, as in the condition referred to as “leaky gut syndrome”. An unhealthy, inflamed and permeable gut wall is currently being viewed as the main root cause of most illnesses.

Are there any remedies?

Firstly eliminate foods that feed the “bad” bacteria, fungi and parasites. Secondly take a good quality probiotic supplement daily. Thirdly make sure you take an omega 3 supplement in the form of EPA and DHA, and if your vitamin D levels are low, ensure that you get your levels improved by eating more eggs, oily fish and a supplement if necessary. Lastly improve your daily diet by eating lots more plant material with lots of colours, while not forgetting to walk daily.

WHY A PROPOSED TAX OF SUGAR SWEETENED BEVERAGES IN SA?

The proposed taxation of sugar sweetened beverages, recently announced by the National Treasury and widely reported in the press, forms part of the national strategy for the prevention and control of obesity by the Department of Health. This is an effort to reduce obesity in the general population by 10% by 2020, mainly by reducing the intake of sugar.

From a health perspective, what is the effect of sugar on our bodies?

Daily Nutrition (publishing scientifically based nutritional articles) lists a number of reasons why sugar is bad for you:

Sugar contains a lot of calories, with no essential nutrients. Too much sugar in the diet (10 -20% of calories as sugar) contributes to nutrient deficiencies.
Sugar causes tooth decay by feeding harmful bacteria.
Sugar is broken down in the gut into glucose and fructose. Glucose is useful, but our bodies do not really need fructose. Large amounts of fructose from added sugars for instance gets turned into fat in the liver, which can lead to all sorts of serious problems, such as high cholesterol and even fatty liver disease.
Eating a lot of sugar can cause resistance to the hormone insulin, which can contribute to many diseases, such as metabolic syndrome, obesity, cardiovascular disease and Type 2 diabetes.
People who eat a lot of sugar may be at a much higher risk of getting cancer. Insulin is one of the hormones that regulates the uncontrolled growth and multiplication of cells in the body.
Fructose does not cause satiety in the brain or lower the hunger hormone ghrelin as much as glucose.
Sugar causes a release of dopamine (the feel good hormone) in the brain and can cause addiction, similar to the effect of alcohol and/or drugs.
As a result of the effect of sugar on hormones and the brain, sugar increases the risk of becoming overweight or obese.
It is not really saturated fat, as is commonly believed, but sugar that may be one of the leading drivers of heart disease through the harmful effects of fructose on metabolism.

Source: www.authoritynutrition.com. Article published 13 September 2013: “10 disturbing reasons why sugar is bad for you”, written by Kris Gunnars, BSc, CEO and Founder of Authority Nutrition.

IS HONEY, A NATURAL PRODUCT, HEALTHIER THAN REFINED WHITE SUGAR?

White sugar is produced by refining sugar beets and sugar cane. Sugar is made up of the disaccharide, sucrose, which is 50% fructose and 50% glucose, upon digestion.

Honey is sweeter than white sugar and is made up of a mixture of carbohydrates and other compounds. Honey consists mainly of fructose (40%) and glucose (30%) with a little maltose, sucrose and other complex carbohydrates making up the carbohydrate balance. Although honey is mostly sugars, there are trace amounts of vitamins, minerals and anti-oxidants. The water content of honey is 17% and honey is 36% denser than water.

Natural does not mean healthy!

Your body does not care whether you ingested honey or white sugar once the glucose and fructose enters your bloodstream. Sugar is sugar and both glucose and fructose are metabolized differently. All types of sugars should be consumed sparingly, even if it is so called “healthy” honey. The trace amounts of vitamins, minerals and anti-oxidants in honey might help alleviate common health ailments like a sore throat or chronic sinus infections.

The antibacterial and anti-inflammatory properties of honey give it a thumbs up over white sugar; however, it would be wise to not consume too much of this natural product, rich in sugars.

So, what is the solution?

Take sugar in moderation and be conscious of the sugar content, not only of beverages, but in all packaged food. Reading the labels would expose high sugar content and it is recommended that one’s intake should not exceed 6 teaspoons of added sugar in total per day. (1 teaspoon = 4g of sugar).

NUTRITION AND HEART HEALTH

A remote tribe living on a subsistence diet and highly active lifestyle in order to survive in the rain forests of the Bolivian Amazon, has astounded scientists by having the healthiest arteries ever found in the world.

The Tsimane tribe are foragers and horticulturists, fairly similar to ancient man. Their subsistence lifestyle involves hunting, gathering, fishing and farming. The men are physically active for 6-7 hours of the day, while the women spend 4-6 hours of the day being physically active. They in effect spend only 10% of the day being inactive – while industrial populations on average are inactive for about 54% of their waking hours.

Studies have shown that the Tsimane tribe have the lowest prevalence of coronary atherosclerosis (hardening of the arteries) of any population studied so far. This is attributed to a lifestyle with a diet that is low in saturated fats and high in non-processed and fiber-rich carbohydrates, with fish and wild game; not smoking; and being highly active during the day.

According to Dr Gregory S Thomas, a senior cardiologist involved with the study, certain aspects of the Tsimane lifestyle can be adopted in order to avoid coronary atherosclerosis, such as keeping one’s LDL cholesterol, blood pressure and blood sugar very low, not smoking and being physically active.

Sources:

Amazon tribe is healthiest. Published in Sunday Times on 19 March 2017, p.12.
Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study. Published in The Lancet on 17 March 2017. www.thelancet.com
Indigenous South American group has healthiest arteries of all populations yet studied, providing clues to healthy lifestyle. Published in Science Daily on 17 March 2017. www.sciencedaily.com

HEALTH INSIGHT
MARCH 2017

SUGAR LEVELS IN COLD DRINKS

There are few things as refreshing as an ice cold drink on a hot day. But is it really as good for you as it feels?

Sugar, like alcohol and cocaine, activates the brain’s reward area, causing the nerve cells to release dopamine, which in turn leads to the feeling of a positive experience. This reaction sets in motion a reinforcing pattern that helps explain why we keep coming back for more and more in order to keep getting the same feeling.

Recent studies have shown that most adults get 10% or more of their daily calories from added sugar. However, in many this can increase to above 25% of their daily calorie intake. The rise in sugar intake parallels the rise in obesity throughout the world. Such high intake of sugar paves the way for future chronic metabolic diseases, such as insulin resistance and diabetes; hypertension and heart disease, stroke and cancer. The obesity epidemic kills over decades. It is recommended that one’s intake should not exceed 6 teaspoons of added sugar in total per day.

Now what about that tin of Coke, or the energy drink we are so fond of? Surely it contains some sugar, and if that makes us feel guilty, we rather select a bottle of flavoured water, which must be far healthier, not so?

In Rapport of 9 August 2015 a comparison of the sugar levels in popular cold drinks indicates that a tin of Coke or Sparletta Crème Soda contains the equivalent of 9 teaspoons of sugar. So does that innocent looking bottle of Strawberry flavoured Bonaqua sparkling water. Energy drinks are also high in sugar levels. A small tin of Red Bull contains 7 teaspoons of sugar, while the Powerade sports drink beats them all with the equivalent of 10 teaspoons of sugar.

High sugar intakes often results in obesity as insulin promotes fat storage. Obesity often leads to insulin and leptin resistance. An insulin and leptin resistant person stores fat more easily; is always hungry, thus eats more and stores more; there is less burning of fat for energy, thus the feeling of less or no energy, and thus no inclination to exercise. The daily intake of excess sugar drives this process. So beware of that cold drink, it may do much more than quench your thirst!

5 7 7 9 9 9 10 11 11 13

Teaspoons of sugar per drink

1 teaspoon = 4 g

AVOID THESE DANGEROUSLY UNHEALTHY FOODS

Research has linked certain foods to a higher risk of developing cancer and incidentally the same foods also poses a higher risk of developing diabetes. It follows that the very same foods would also pose a risk to one’s health in general, and the healthiest option would be to avoid or limit the intake of these foods. The risks increase when an unhealthy diet goes hand in hand with lack of physical activity, smoking, excess alcohol and being overweight. With serious diseases such as cancer and diabetes, prevention is better than cure.

Refined sugars:

Sugar is broken down in the gut into glucose and fructose. Glucose is useful, but our bodies do not really need fructose. Large amounts of fructose from added sugars for instance gets turned into fat in the liver, which can lead to all sorts of serious problems, such as high cholesterol and even fatty liver disease.
Eating a lot of sugar can cause resistance to the hormone insulin, which can contribute towards many diseases. Insulin is one of the hormones that regulates the uncontrolled growth and multiplication of cells in the body.
Sugar sweetened soft drinks, energy drinks and sports drinks can have up to 12 teaspoons of sugar in a single serving, with no nutritional benefits. Regular consumption can increase the possibility of becoming obese or developing diabetes.
Rather feed that sweet tooth some high quality carbohydrates, such as fresh fruit. The fiber in fruit helps to slow the absorption of glucose.
Pair fruit with protein containing food such as nuts, cheese, or yogurt to further reduce the impact on insulin levels.
Dried fruit are preferable to cookies as a snack, but still spikes insulin levels as the sugar in the fruit becomes very concentrated during the drying process. Rather stick to fresh fruit.
Fruit juice is, in term of nutritional value, preferable to cold drinks, but still is high in concentrated fruit sugar and will cause a spike in insulin levels. Rather eat the whole fruit and drink water.

Refined flour:

Refined white flour has been described as wheat flour that lost its nutrients and fiber. It spikes insulin levels without nutritional value.
Refined carbohydrates are all a source of soluble starch, which the body quickly converts to glucose, increasing the risk of the body becoming insulin resistant.
Whole grains are richer in fiber and results in a slower rise in blood sugar levels.
Most baked goods and packaged snacks are high in both sugar and refined flour, increasing the spike in glucose levels and promoting inflammation.

Salt preserved foods:

A high intake of salt can damage the stomach lining and cause inflammation, or make the stomach lining more sensitive to cancer-causing chemicals.
Be careful of salt preserved foods, such as pickled vegetables, salted fish and cured meats.

Processed meat:

Studies have shown a high intake of red- and processed meats may pose a higher risk of developing cancer.
High-heat cooking methods, such as grilling and barbecuing, can convert some of the proteins in red meat, poultry or fish into potential carcinogens, which are called heterocyclic amines (HCA’s). (Carcinogenic means the potential to cause cancer.)
When red meat is grilled or barbequed to the point of being charred, the charred meat is a sign that HCA”S have developed.
When fat drips onto a barbeque fire, it creates smoke with potential carcinogens (called polycyclic aromatic hydrocarbons) which can be deposited on the food.
Nitrates and nitrites are chemicals used to preserve and flavour processed- and cured meats (for example bacon, ham, sausages) and can lead to the production of nitrosamines in the body, which potentially are cancer promoting chemicals.
The preservatives and additives in processed foods can accumulate in the body and these toxins can eventually cause damage at the cellular level.
Reduce these risks by grilling or barbequing leaner meat; keeping food at least 100mm from the heat source to avoid charring; and flip food frequently to avoid charring.

Hydrogenated oils:

Hydrogenated oils are also known as trans-fats.
Its chemical structure has been altered to increase shelf life, hide the odour and improve the taste.
Potato chips are usually fried in hydrogenated vegetable oil and then heavily salted – ending up being abundant in trans-fats, which increase cholesterol levels and raise the risk of heart disease, while the sodium raises blood pressure levels.
Highly processed packaged snacks and baked goods usually are not only high in sugar and refined flour, but also high in trans-fats.

Sources:

How healthy eating prevents cancer. Article last reviewed 29 November 2016 and published by Cancer Research UK. (cancerresearchuk.org)
Oncologists urge you to stop eating these 8 foods that are proven to cause cancer. Published online 22 May 2017. Daily Medical Infos. (dailymedic.info)
Top 10 cancer causing foods. Published online 21 February 2016 by The Truth about Cancer. (thetruthaboutcancer.com)
Cancer: foods to avoid. Published online (undated) in Daily Mail. (dailymail.co.uk)
Top 10 worst foods for diabetes. Published 23 May 2017. Health and Medicine.
Red, processed meats linked to cancer. Report published 1 November 2009 in the American Journal of Epidemiology.
Does your diet deliver vitamin-rich foods? Published online 15 June 2017. Harvard Medical School.
Build a better cookout. Published online in the July 2017 edition of the Harvard Health Letter. Harvard Medical School. (www.health.harvard.edu)

HEALTH INSIGHT
JUNE 2017

STEVIA – A SAFE ARTIFICIAL SWEETENER

Stevia is a type of South American herb, native to Brazil and Paraguay. The botanical name is Stevia rebaudiana, of the sunflower family.

Stevia has been used by the Guarani Indians of Paraguay as a sweetener for hundreds of years. The leaves of this small green plant have a delicious and refreshing taste that can be 30 times sweeter than sugar. The body does not metabolize the sweet glycosides from the stevia leaf or from any of its processed forms, as found in artificial sweeteners (safe). In such preparations the natural active sweet ingredient isolated from Stevia, Stevioside, is 300 times as sweet as sugar (sucrose).

Stevia has many excellent properties, aided by its content of carotenoids, minerals and some vitamins. As the human body is not capable of metabolizing the sweet glycosides in stevia, it obtains no calories from stevia.

Stevia does not adversely affect blood glucose levels, and may thus be used by diabetics.

HEALTH INSIGHT
MAY 2012

FOODS TO REDUCE THE RISK OF BREAST CANCER

It’s well-established that your diet can significantly help reduce the risk of developing cancer. And growing evidence from recent studies is showing that eating the right kind of foods plays an important part in helping to prevent breast cancer.

CRUCIFEROUS VEGETABLES: Cruciferous vegetables such as cauliflower, garlic, onions, leeks, cabbage and red cabbage contain a group of substances, known as glucosinolates, which help prevent DNA damage in cells in the human body.

DARK GREEN LEAFY VEGETABLES: The antioxidants lutein and zeaxanthin, found in dark green leafy vegetables like spinach and kale, can help reduce the risk of breast cancer.

BEANS AND PULSES: Beans and pulses, such as lentils and chickpeas, are loaded with nutrients like calcium, iron and B vitamins and are also an excellent source of vegetable protein.

TOMATOES: Food such as tomatoes, watermelon and papaya are rich in the antioxidant lycopene, which can help reduce the risk of developing breast cancer.

OMEGA-3 FISH OILS: Studies have shown that those women who had the highest intake of polyunsaturated omega-3 fatty acids, found in oily fish such as salmon, sardines, anchovies, mackerel, pilchards and tuna, also had a 14% reduced risk of developing breast cancer.

OLIVE OIL: Extra virgin olive oil is filled with antioxidants and cancer-fighting phytonutrients. Antioxidants reduce the harmful effect of oxidation (which increases levels of free radicals that are known to cause cancer in the body.)

FLAXSEEDS: Flaxseeds contains lignans which are a primary source of phytoestrogens, which acts as an antioxidant.

FRUIT AND VEGETABLES: In general, fruit and vegetables have a preventative effect against all cancers, as they are rich in antioxidants and vitamins, including vitamins C, E and folate.

This blog is a summary of information from the following source:

Foods proven to help prevent breast cancer. An article by Vicky Hadley, published online, 03.10.15, on healthista.com

HEALTH INSIGHT
OCTOBER 2015

CHEESE – EXCELLENT SOURCE OF NUTRITION

Cheese has been a staple food for thousands of years. The history of cheese making can be traced back to the Roman Empire, the Middle East, Tibet, Mongolia, the Ming dynasty and Europe.

The good news is that despite the many myths out there about cholesterol/saturated fat, heart disease and obesity, cheese is actually an excellent source of nutrition, to be included in your daily diet.

Even if you are lactose intolerant, generally cheeses will not be a problem for you, as most of the lactose is removed during the cheese making process.

Ideally the cheese should be made from the milk of grass-fed animals, raised on pasture, rather than grain fed or soy fed animals confined to feedlots. The higher the quality of the milk, the better the quality of the cheese.

Cheese contains a wealth of healthy nutrition – a rich blend of vitamins, minerals, amino acids and omega-3 fatty acids, including the magic trio of vitamin D3, vitamin K2 and calcium – very powerful in protecting bones, brain and heart.

Avoid processed cheeses formed in a pasteurized process, with the addition of many additives, and thus do not require refrigeration. Real cheese requires refrigeration.

Another general health concern is that cheese contains high levels of salt. Salt is a crucial ingredient for flavor, ripening and preservation of cheese. However, the salt levels in cheese are much lower when compared to the levels found in fast foods, processed foods and most restaurant foods. It is estimated that about 90% of the salt in the standard American diet (SAD) comes from packaged foods and restaurant foods.

Excellent cheese choices due to their high vitamin K2 content are Edam, Gouda and Brie, but Cheddar, hard goat cheese, Swiss and Gruyere have less, but also significant levels of this valuable vitamin.

Cheese.com is a great source of information on cheeses, including a database searchable by name, country of origin, type of milk and texture.

HEALTH INSIGHT
JUNE 2013

COOKING WITH EXTRA VIRGIN OLIVE OIL (EVOO)

The major fatty acid (72%) that makes up olive oil is oleic acid, which is a long chain, monounsaturated fatty acid of 18 carbons with one double bond – hence the name monounsaturated. This makes olive oil more robust to heating to high temperatures than other seed oils that contain largely fatty acids with two or more double bonds, thus known as polyunsaturated fatty acids. Unlike other seed oils EVOO remains stable even at high frying temperatures and can safely be re-used many more times than other oils. Another benefit is that EVOO with its rich mix of anti-oxidants helps protects the oil against becoming oxidized by air, light and heating – this extends the shelf life of the oil. Repeated heating of EVOO will result in loss of the volatile aroma and anti-oxidant compounds, and it is generally suggested that EVOO can be reheated upto a maximum of five times before the oil is at all damaged.

EVOO is ideal health-wise for all cooking, baking and frying needs due to its very favourable fatty acid composition and its rich mix of anti-oxidants. This completely natural plant oil adds so much flavour and aroma to foods, and when used for baking, smaller (two-thirds) quantities can be used than conventional shortening – it makes breads, cakes, muffins and all other baked products fluffier, lighter and moister.

EVOO can without any doubt be called a healthy fat, with all of its beneficial and protective effects on the human body that accompany regular intake. EVOO should thus make up the major portion of one’s daily fat intake in humans of all ages.

HEALTH INSIGHT
SEPTEMBER 2012

EAT MORE EGGS

Eggs are a superfood!

Numerous recent research studies have shown that eating eggs has little effect on ones cholesterol levels – this is in direct contrast to the very reason why we were told to avoid eggs during the cholesterol hype of the last 30 years.

Even the Mayo Clinic has changed its recommendation, saying that eating 4 eggs per week has not been found to increase your risk of heart disease.

The body needs cholesterol and cannot live without it. Hence the main daily production of cholesterol takes place in the liver. When you eat cholesterol-rich foods, the liver cuts down on its own production, so that the cholesterol levels remain stable. If your diet contains no cholesterol, the liver simply ups its production.

A natural, unprocessed diet comprising mainly of foods that have been part of the human diet the longest, which includes eggs, occasional meat, fish, nuts, berries, fruits and vegetables, offers the most protection against heart disease and other pathologies.

Health benefits of eggs, preferably free-range, are:

Eggs contain high quality protein – on average 7g per egg
Boiled eggs are a filling, tasty snack – only 70-80 calories per egg
Eggs are a rich source of the two carotenoids, lutein and zeaxanthin, which protect eyes against age-related macular degeneration
Eggs are a rich source of choline (300 mg per egg), which is vital for brain development in children and improves memory in adults
Eggs are a rich source of all vitamins, besides vitamin C – especially vitamin B₂, B₁₂ and folate
Eggs are rich in minerals and provide good amounts of iodine, phosphorus, selenium and zinc
Eggs contain cholesterol in the egg yolk – one large yolk contains 186mg
Eggs contain about 5 g of fat – besides the cholesterol, the rest is made up of saturated fatty acids (36%), MUFA (48%) and PUFA (18%).

The one healthy food that is loaded with nutrients, tasty, easy to cook and prepare in so many different ways, easily available all year round and inexpensive, is without doubt eggs!

HEALTH INSIGHT
MARCH 2014

EGGS – A HEALTHY BALANCED FOOD

Eggs are more than just cholesterol!

Hen’s eggs have the highest quality dietary protein and are a relatively inexpensive source of protein. A 50 g egg contains about 6g of protein (the ten essential amino acids make up 53% of this protein) and about 5 g of fat of which 200mg is cholesterol and the rest is made up of saturated fatty acids (36%), MUFA (48%) and PUFA (18%). However, eggs also contain significant amounts of calcium, iron, phosphorus, riboflavin, folate, vitamin A, vitamin E and especially vitamin D and B12, plus many other mircronutrients. It is for this reason that eggs (relatively inexpensive) are such a valuable food source for children, the ill, the elderly and those suffering from malnutrition.

In the US and SA it is recommended that the daily intake of cholesterol should not exceed 300 mg per day. Removing eggs from the diet for the purpose of lowering cholesterol, should be carefully weighed up against the removal of all these valuable nutrients. If eggs displace other cholesterol containing foods, which more often than not also contain high levels of saturated fatty acids, they will not invariably increase the LDL cholesterol levels. In several uncontrolled egg feeding trials, egg intake was not found to influence serum cholesterol (Vorster et al 1995).

Eggs enriched with omega-3 fatty acids are now available on the supermarket shelves. This is achieved by feeding hens meals rich in alpha linolenic acid (ALA) or EPA and DHA. Consumption of such eggs, rich in fatty acids of the omega-3 family, are believed to be cardioprotective.

Sources:

“Dietary cholesterol – the role of eggs in the prudent diet” HH Vorster, AC Beynen, GMB Berger, CS Venter. SAMJ 1995, 85 (4): 253-256
“Enriched eggs as a source of n-3 polyunsaturated fatty acids for humans” NM Lewis, S Seburg and NI Flanagan. Poultry 2000, 79: 971-974

HEALTH INSIGHT
JUNE 2013

YOUR FOOD CAN HEAL OR HARM

Did you know that your daily decisions on eating and drinking will either significantly enhance or damage your health? Each choice of what to put into your body can either support your natural defense mechanisms or hinder them. This includes influencing your risk for cancer.

The American Cancer Society has stated that one-third of cancer deaths are linked to a poor diet, inactivity and carrying excess weight. Without a doubt, daily physical activity in all forms, is even more important than food intake, yet we would never dream of skipping a meal for a day, never mind for days on end as we do with excercise! However, the insight into healthy choices of food, is a vital tool for good health – a precious commodity that we only miss once we have lost it.

As we often veer off course and eat less and less of the more balanced foods the human body needs, health is derailed, creating an environment where disease and pathology can thrive.

Every choice we make each and every day can thus heal or harm. The food pyramid is a guide to making good informed nutritional choices, with the apex indicating less or less frequently needed food, and the wide base that which can be consumed in greater quantities and more frequently.

A color version of the food pyramid should be on the refrigerator in every kitchen, while a laminated edition makes a wonderful place mat for children to help reinforce the healthy choicest made by their parents. Your daily decisions can either heal or harm your family!

HEALTH INSIGHT
AUGUST 2011

GREEN TEA, BLACK TEA AND YOUR HEALTH

The term “tea” refers to the plant Camelia sinensis, its leaves and the infusions derived from them. Tea can be classified as green or black.

Black teas are produced by promoting the enzymatic oxidation of tea flavonoids, leading to formation of condensed flavonoids. Enzymes involved in this polyphenol oxidation are inactivated to produce green tea. Worldwide most tea consumed is black tea. Green tea is more popular in China, Japan and other Asian countries, but its popularity in increasing in the western world.

Health benefits of tea are believed to be largely due to the consumption of the rich mix of flavonoids, found in both green and black tea. In green tea the main flavonoids are the flavanols (catechins), which are colourless, water soluble compounds that contribute to the bitterness and astringency of green tea.

Results of population studies suggest a decreased risk of cardiovascular disease with daily consumption of 3 cups per day of either green or black tea. Isolated flavonoids found in tea have also been consistently shown to inhibit the development of atherosclerosis in animal models. Tea flavonoids enhance nitric oxide status and to improve endothelial function, thereby improving the health and function of blood vessels and their blood flow.

Thus anti-oxidants (flavonoids) found in both green and black tea are likely to be partly responsible for these cardiovascular health benefits.

HEALTH INSIGHT
SEPTEMBER 2012

HEALTH BENEFITS OF GRAPEFRUIT

Grapefruit are rich in vitamin C, potassium, vitamin A, biotin, vitamin B and lycopene, with red grapefruit having the highest overall level of antioxidants.

An Israeli study found that eating one red grapefruit a day notably lowered both LDL and trigyceride levels, while an US research study found that grapefruit assisted with weight loss. Either by eating half a grapefruit before each meal or by drinking a glass of grapefruit juice with each meal, not only helped subjects lose weight but they also had better blood sugar control.

High intake of flavanones, found in high amounts in citrus fruits, including oranges, limes and grapefruit, lowers ones risk of stroke, due to blood clots.

However, if on any statin medication or on meds for lowering blood pressure, then these citrus fruits have to be avoided, as patients are advised that an interaction can occur with these drugs.

HEALTH INSIGHT
DECEMBER 2014

HONEY VERSUS WHITE SUGAR

Is honey, a natural product, healthier than refined white sugar?

White sugar is produced by refining sugar beets and sugar cane. Sugar is made up of the disaccharide, sucrose, which is 50% fructose and 50% glucose, upon digestion.

The specific composition of any batch of honey depends on the flowers available to the bees that produced the honey.

Formation of Honey (National Honey Board, US)

Honey is produced by bees as a food source. To produce a single jar of honey, foraging honey bees have to travel the equivalent of three times around the world. In cold weather or when fresh food sources are scarce, bees use their stored honey as their source of energy. By contriving for bee swarms to nest in artificial hives, people have been able to “semidomesticate” the insects, and harvest excess honey. In the hive (or in a wild nest), there are three types of bees:

a single female queen bee
a seasonally variable number of male drone bees to fertilize new queens
some 20,000 to 40,000 female worker bees.

The worker bees raise larvae and collect the nectar that will become honey in the hive. Leaving the hive, they collect sugar-rich flower nectar and return.

In the hive, the bees use their “honey stomachs” to ingest and regurgitate the nectar a number of times until it is partially digested. Invertase synthesized by the bees and digestive acids hydrolyze sucrose to give the same mixture of glucose and fructose. The bees work together as a group with the regurgitation and digestion until the product reaches a desired quality. It is then stored in honeycomb cells. After the final regurgitation, the honeycomb is left unsealed. However, the nectar is still high in both water content and natural yeasts, which, unchecked, would cause the sugars in the nectar to ferment. The process continues as bees inside the hive fan their wings, creating a strong draft across the honeycomb, which enhances evaporation of much of the water from the nectar. This reduction in water content raises the sugar concentration and prevents fermentation. Ripe honey, as removed from the hive by a beekeeper, has a long shelf life, and will not ferment if properly sealed.

Natural does not mean healthy!

The antibacterial and anti-inflammatory properties of honey give it a thumbs up over white sugar; however, it would be wise to not consume too much of this natural product, rich in sugars.

HEALTH INSIGHT
JUNE 2014

LANDMARK NEW STUDY – DIETARY FAT AND CARDIOVASCULAR HEALTH

A five year study has just been published in The New England Journal of Medicine (February 2013) using 7447 volunteers aged 55 – 80 at high risk of cardiovascular disease, but with no symptoms. These volunteers were divided into 3 groups. The control group was put on a low fat diet (as per American Heart Association guidelines), and the two intervention groups were put on Mediterranean diets, rich in fresh fruit and veg, seafood, whole grains, monounsaturated fats and very low in meat and dairy. There were no calorie restrictions for any of the volunteers who were monitored regularly. The diet of the first intervention group was supplemented with 30 g of nuts (15g walnuts, 7.5 g almonds and 7.5g hazelnuts) a day; and the second with 50 ml of virgin olive oil a day. Compliance with the nut and olive oil prescriptions was also tested via analysis of urine and blood.

An interesting finding was that the intervention groups consumed more calories than the control group.

The results of this study were so dramatic that the trial was stopped ahead of time, as the control group was clearly at such a disadvantage. The risk of stroke in particular, reduced significantly (49%) in the two Mediterranean-diet groups, while their overall risk for heart disease was reduced by 30%. These 2 groups of volunteers also had lower blood pressure and a better blood glucose and blood lipid profile than the control group.

While the control group consumed less fat and fewer calories, this did not appear to do much for their cardiovascular health.

The results of this study show that it is healthy to have a diet high in fat as long as it comes from unrefined plant sources, as opposed to saturated fat from animal sources. Thus it is the type, not the level of fat, which counts for heart health.

This study also provides clear evidence to show the connection between nuts, extra virgin olive oil and reduced risk of cardiovascular disease, not only because of the monounsaturated, healthy fat they contain, but also because of the polyphenols (anti-oxidants) nuts and extra virgin olive oil both contain.

In conclusion, an energy unrestricted Mediterranean diet, supplemented with extra virgin olive oil or nuts, resulted in substantial reduction in the risk of major cardiovascular events among high-risk persons.

More focus should be given to overall dietary patterns rather than the health benefits of isolated nutrients.

The results of this study strongly support the benefits of the Mediterranean diet for the primary prevention of cardiovascular disease.

Source:

New England Journal of Medicine, February 25, 2013

HEALTH INSIGHT
MARCH 2013

MUSHROOMS AND BREAST CANCER

According to the South Africa’s National Cancer Registry, breast cancer is the leading cancer for women, with one in 29 South African women diagnosed with breast cancer in her lifetime. It is the most prevalent cancer amongst white and Asian women and the second most common cancer among black and coloured women.

Research as shown that the daily intake of mushrooms can reduce the risk of breast cancer greatly. As October is breast cancer awareness month in SA, all mushrooms sold by Pick n Pay will be sold in pink punnets, and one rand from each punnet will be donated towards the breast cancer support group, Reach for Recovery.

From research studies around the world, it is apparent that the consumption of more vegetables and whole grains reduce a women’s chance of developing breast cancer. Mushrooms, in particular, have breast cancer fighting properties that highlight the importance of their intake together with lots of other plant material daily. The vitamin and anti-oxidant content of both white and brown mushrooms makes them an ideal food in the combat against breast cancer!

HEALTH INSIGHT
OCTOBER 2013

MUSHROOMS – IDEAL FOOD FOR WEIGHT LOSS

Mushrooms are a delicious and a wonderful low energy dense food – ideal for anyone wanting to cut calories and lose weight. Mushrooms are so versatile and can be added to so many different dishes to enhance flavor, without adding to the energy content of the food.

Mushrooms are rich in the following five B vitamins – thiamine, riboflavin, niacin, pyridoxine and folate – and in addition contain the minerals, potassium, selenium, phosphorus and a small amount of iron. Their high water and fibre content, in addition to the virtual absence of any fat, sugar or salt (sodium) in their composition, makes mushrooms an ideal daily food to combat obesity, and should form an integral part of any weight loss program.

A research study commissioned by the South African Mushroom Farmers’ Association (SAMFA) highlighted the use of mushrooms for weight loss. Nine male volunteers swapped meat for mushrooms for four meals per week as part of a healthy balanced eating plan. In total together they lost 31kg in six weeks (an average of 3.44 kg per person over this period), with the top volunteer shedding 6.9 kg or 8% of his body weight over this period, while his waist circumference decreased by 9.5 cm! Far less calories were consumed in the meals where mushrooms replaced meat, but more importantly these male volunteers found no real difference in palatability, appetite and satiety with these changes. Between meals they experienced no difference in their level of satisfaction either. There was no increased desire to snack between meals – vital for any weight loss program.

Mushrooms are an ideal food during pregnancy as they are rich in B vitamins, which are essential nutrients for normal growth and development. All mushrooms are rich in folate with Oyster mushrooms having the highest folate level of all varieties. Oyster mushrooms also are an even better and higher source of iron than our most common dietary source, namely meat. Thus mushrooms are a wonderful food to be consumed during pregnancy!

HEALTH INSGHT
OCTOBER 2013

QUINOA – THE SUPER GRAIN

Quinoa is a South American grain, pronounced ‘Keen-wah’

Quinoa is a super grain for many reasons:

Quinoa is an excellent source of protein
It contains all the essential amino acids your body needs to build proteins – called a “ complete protein” – usually reserved only for animal proteins
Quinoa is a whole grain with germ, endosperm and bran intact – all full of nutrients and healthy fats
Cooked Quinoa has slow-releasing carbohydrate and thus very little impact on your blood glucose level
Quinoa has a lovely nutty flavour

Quinoa is cooked much like rice, adding up to three times as much water as quinoa and cooking it for about 13 minutes.

It can also be used to thicken soups, can be eaten cold as a salad or as a general carbohydrate with a main meal – try using in place of white rice

It’s an ideal salad for the family and can be prepared a few hours before enjoying.

Quinoa Salad:

2 cups cooked Quinoa

Finely chopped Peppadews

Finely chopped Greenpeppers

Finely chopped Celery

Chopped Cucumber

Finely chopped Radish

Cherry tomato’s cut in half

Chopped chives

Chopped basil

Extra virgin olive oil

Pomegranate Infusion or any other of your favourite balsamic infusions

Salt and Pepper

Cook Quinoa as per package instructions – allow to cool – transfer to salad bowl

Combine chopped ingredients and add to Quinoa – mix gently

Drizzle with olive oil and infusions as to liking

Add salt and freshly ground black pepper

HEALTH INSIGHT
JUNE 2014

SOUTH AFRICA – OVERNUTRITION AND MALNUTRITION BOTH NATIONAL PROBLEMS

When one is overweight or obese, you are not healthy. High intakes of sugar and saturated fat leads to weight gain, while your cells are nutritionally starving. This is just as big a health problem as the hundreds of malnourished, hungry children in our country, who do not get enough protein and calories in balanced nutrition each day.

Overnutrition / obesity results in stimulation (activation) of your Immune System, and makes one much more susceptible to inflammatory diseases.

Malnutrition results in suppression of your Immune System, and makes one more susceptible to infection.

HEALTH INSIGHT
AUGUST 2012

THE FAT DEBATE RAGES ON

The media is buzzing around the Banting way of eating as suggested by Prof Tim Noakes. It is wonderful that he has opened up this whole debate amongst South Africans of all ages, both healthy and unhealthy. Prof Noakes has truly sensitized the public as to how important daily food choices are, and has also inspired many individuals to take control of their weight.

Let’s look at this debate a little closer. Prof Noakes, himself is highly insulin resistant, and found that by cutting out sugar and carbohydrates almost completely, he was finally able to attain the body weight he desired. If you remove one dietary component from the daily diet, you have to replace it with something else. This he did with fat – all types of fat, both saturated and unsaturated. The only fats he avoided are those high in omega-6 fatty acids and high in trans-fatty acids, all of which tend to be pro-inflammatory in the human body. How is this possible when for the last 30 to 40 years we have repeatedly been led to believe that fat is dangerous; puts on weight and leads to heart disease. Hence all the emphasis on “no fat” and “low fat” on most labels, and our careful avoidance of butter, eggs, cheese, avocados and nuts. Instead we have all resorted to eating more carbohydrates over the years, and as life has become more and more busy, rushed and stressed, more and more refined carbohydrates that are all so readily available, and fairly cheap. As the fat content of foods was lowered, as advertised on labels, more sugar was added to make products palatable. A study in the US has shown that 82% of all supermarket products have sugar added!

The problem with a high intake of sugar and refined carbohydrates is that this leads to a satiety “quick fix” and sugar addiction. Sugar is digested and absorbed relatively quickly and one feels satisfied and happy, due to the release of dopamine in the “reward centre” of the brain; however, a hour or two later, one feels like a repeat of this pleasant sensation. A subsequent intake of a sugar containing food, eg biscuit, cake, bakery product, sweet or chocolate, is no different to lighting up the next cigarette, or pouring the next glass of wine. This sort of chronic short lived satiety through intake of regular carbohydrates of all sorts, throughout the day, while trying to totally avoid fat intake, plays havoc with insulin levels. Insulin is the director of the glucose orchestra in our bodies and is released each time there is a spike in the blood glucose level. Part of insulin’s effect is to convert some of this blood glucose that has just appeared in the blood stream, into fat for storage in one’s fat cells. Hence, although one thinks one is being careful and not eating much fat, one is slowly gaining weight. This is all compounded with inactivity.

Prof Noakes is 100% correct when he suggests we all eat too many refined carbohydrates, and too much sugar and hence the obesity epidemic – “globesity” seen around the world. He suggests that fat should take the place of all these daily carbs. Not only is fat vital for body functions, but it makes one feel far more satisfied – thus fat intake curbs appetite. However, the huge amount of saturated fat intake that he daily suggests has to be coupled to the huge amount of exercise that he does daily, bearing in mind he is highly insulin resistant. Much of this fat intake is used to supply energy for the physical activity.

What is the take home message? I believe in BALANCE. No doubt the western world with more and more ready, processed food has become carbohydrate addicted and this has led to increased obesity. Fats are so important for the body and do provide satiety. I believe that the Mediterranean way of eating, with a good emphasis on the intake of healthy fats (30 – 40% of one’s diet) and lots of plant material is still the way to go. If not insulin resistant, careful intake of complex carbohydrates, is good. However, if you are insulin resistant, then total avoidance of sugar and carbohydrates is valid. The fat component of one’s diet can and must include some saturated fat; however, this type of fat intake can only be greatly increased if accompanied by regular, daily, heavy running, cycling, rowing or walking. Avoiding and eliminating all sugar and as much refined carbohydrates as possible, is better for one’s health and will avoid putting on weight. Eating more natural, more balanced and more Mediterranean, in my opinion, is the most sustainable way to go.

HEALTH INSIGHT
AUGUST 2014

THE LINK BETWEEN SUGAR AND CANCER

Recent studies have shown that most adults get 10% or more of their daily calories from added sugar. However, in many this can increase to above 25% of their daily calorie intake. On average in the US the daily consumption of added sugar equates to about 22 teaspoons. The rise in sugar intake parallels the rise in obesity throughout the world. Such high intake of sugar paves the way for future chronic metabolic diseases, such as insulin resistance and diabetes; hypertension and heart disease, stroke and cancer. The obesity epidemic kills over decades. It is recommended that one’s intake should not exceed 6 teaspoons of added sugar in total per day.

High sugar intakes lead to obesity as insulin promotes fat storage. The rising incidence of obesity in children is a reflection of children being raised on processed food, with unhealthy fats and lots of sugar, and lack of regular exercise.

Obesity in girls, in particular, can increase the risk of estrogen-sensitive cancers, like breast cancer, later on in life. The reason is that obesity exposes the girl to higher estrogen levels as estrogen is also produced in fat cells, and is stored there. Obesity often leads to insulin and leptin resistance, which can then lead to further fat storage in fat tissue, resulting in more estrogen production in this fat tissue. This vicious cycle results in premature puberty and increased risk for cancer later in life.

Once one is insulin and leptin resistant, it is as if a switch to “fat storage” mode has been turned on and it remains in this position. It should normally oscillate between “fat storage” and “fat utilization” modes. Thus an insulin and leptin resistant person stores fat more easily; is always hungry, thus eats more and stores more; there is less burning of fat for energy, thus the feeling of less or no energy, and thus no inclination to exercise. The daily intake of excess sugar drives this process.

Cancer cells need glucose to thrive. If insulin resistant, there is more glucose available for such growth. Recent research studies have shown that interfering with glucose availability and uptake into cancer cells, can prevent their growth and further cancer development.

If overweight, it is very important to reduce your overall daily sugar consumption. Eat more healthy natural unprocessed foods and replace the sugar content of your diet with a larger intake of healthy fats, like avocados, nuts, eggs, olives and fish. These healthy fats, if included with each meal, will also make you feel more satisfied, with less craving for sugar. Cut back on the sugar you add to food and drinks; avoid all sodas and use fresh fruit and not canned fruit for dessert. If this nutritional path of choice is accompanied by regular physical activity, your insulin and leptin sensitivity will slowly be restored, and you would have reduced or virtually eliminated your risk of cancer and other chronic diseases.

HEALTH INSIGHT
DECEMBER 201

VEGETABLES – RAW OR STEAMED?

We all need to eat at least five servings of vegetables every day – the bigger the range of white, green and orange vegetables the better! Particularly all those with a bright colour (eg broccoli, tomatoes, beets, bell peppers) are a rich source of antioxidants, which are so beneficial for the human body.

Raw vegetables are delicious and healthy, but new research suggests that steaming might even be slightly better for one. Studies show that during digestion of steamed vegetables, more bile acids are secreted than during digestion of the same amount of raw vegetables. Bile acids are synthesized in the liver from the breakdown of cholesterol, and is the body’s way of eliminating cholesterol from the body. Hence steaming some of your beets, carrots, green beans, egg plant, asparagus, broccoli and cauliflower daily might well help with control of blood cholesterol levels, besides all the other valuable nutrition provided by this plant material.

HEALTH INSIGHT
FEBRUARY 2014

WHAT IS EXTRA VIRGIN OLIVE OIL – EVOO?

Olive oil is the only seed oil that humans can consume immediately after pressing – a completely natural product that needs no refining. Extra virgin olive oil (EVOO) is by far the best olive oil as this oil contains significant quantities of natural anti-oxidants, like beta-carotene, phenols, polyphenols, that contribute to the fruity, delicate aroma and taste, while this rich mix of valuable anti-oxidants are very protective to human health.

The fats in olive oil are 72% monounsaturated with 12% polyunsaturated in the form of omega-6 and omega-3, while the remaining 14% is saturated fatty acids, with no harmful trans-fatty acids present at all. In addition to this very favorable fat composition, fat soluble vitamins, A and E are also present.

HEALTH INSIGHT
SEPTEMBER 2012

WHEAT FLOUR (GLUTEN) ALTERNATIVES

The protein, gluten, found in wheat flour is responsible for the spongy texture in breads, cakes and muffins. There are alternatives to wheat flour, but no exact substitute – thus recipes using such alternatives, will not turn out identical as when wheat flour is used.

Many products containing wheat flour can contribute to weight, as they are so readily available, relatively cheap and addictive. However, in addition, gluten is often the cause of a food intolerance or type lll food sensitivity, commonly triggered or aggrevated by disorders of the intestinal barrier, and this can present with various health issues.

Here follow a list of alternatives to wheat flour, if one has to go wheat and gluten-free, but would still like to enjoy various baked products or use as a thickening agent.

Almond flour – good for non-yeasted recipes (grind fresh nuts as flour goes rancid quickly)
Maize meal – good for baking breads

Other wheat and gluten free flours are: coconut flour; chia flour, corn flour; hemp flour; potato flour; quinoa flour; teff flour; arrowroot flour; cashew flour; chick pea flour; polenta; flax flour; macadamia flour, millet flour, sorghum flour; tapioca flour, agar-agar; carob flour, guar seed flour, chestnut flour and white rice flour. Many of these flours are more ideal to be used as thickening agents or in combination with other flours for baking. Most nut and seed flours must be freshly ground as they tend to spoil quickly when exposed to air and light. However, they are generally a good source of essential fatty acids. For persons with a nut allergy, all nut flours must be avoided.

There are also a few wheat-free flours, but that do contain a small amount of gluten, such as:

Barley flour – less dense that wheat flour; fiber rich
Rye flour – highest level of gluten of the wheat free flours; ideal for bread
Spelt flour – good for baking breads; fiber-rich but lighter than whole- wheat flour

Oat flour

Buckwheat flour (gluten free grain), despite its name, is not a form of wheat, but is related to rhubarb. The small seeds of the plant are ground to make flour, but the strong nutty taste can be overpowering in a recipe when used on its own.

There is much trial and error involved in trying out all these various substitutes or combinations of these different flours in recipes. For best results and advice on the use of wheat flour substitutes, try the recipe book “Cooking for an allergic-free lifestyle” by Cape Town based author, Tammi Forman.

HEALTH INSIGHT
SEPTEMBER 2014

THE KETOGENIC DIET

Your car uses either petrol or diesel to burn as fuel and cannot switch between the two without disastrous consequences. The human body, on the other hand, uses glucose as fuel, but is adaptable enough to be able to switch to fat as fuel when necessary.

How does it work? – Under normal circumstances the body converts the carbohydrates in food into glucose (blood sugar) to use as source of energy. Amongst other energy functions in the body, glucose is an important fuel for proper functioning of the human brain. When there is very little carbohydrates in the diet, the liver converts fat (either from the diet of from fat stored in the body) into fatty acids and ketone bodies. The ketone bodies then largely replace glucose as the chief source of energy for the brain. The rise in blood levels of ketone bodies is called ketosis.

What are the applications? – Ketosis can be introduced to the body for a number of reasons. Ketosis was used to reduce the incidence of seizures in children with epilepsy in the 1920’s and 1930’s, until the development of effective anticonvulsant drugs. Ketosis has also been utilized in various weight loss programs, such as the popular low carbohydrate Atkin’s diet and the Banting diet, which is characterized by a very low intake of carbohydrates and very high intake of fat. In a true Ketogenic diet, a low intake of carbohydrates is combined with adequate protein and high fat dietary intake in order to induce ketosis in the body.

What are the implications? – There is evidence that a ketogenic diet leads to faster initial weight loss, more than other traditional weight loss diets or even the Mediterranean diet, but the difference in weight loss tends to reduce over time. It is however, more difficult to follow and sustain a ketogenic diet over the longer term, and it also generally involves a high intake of otherwise unhealthy food, such as processed meat, high in unhealthy fats and salt.

What is the solution? – “A balanced, unprocessed diet, rich in very colorful vegetables and fruits, lean meats, fish, whole grains, nuts, seeds, olive oil and lots of water seems to have the best evidence for a long, healthier, vibrant life” is the conclusion that the Harvard Medical School came to in a review of the ketogenic diet.

Sources:

Ketogenic diet: Is the ultimate low-carb diet good for you? Published online 27 July 2017. Harvard Medical School. (www.health.harvard.edu)
Ketogenic diet. & Low-carbohydrate diet. & No-carbohydrate diet. All three pages last reviewed during July 2017. Wikipedia, the free encyclopedia. (www.wikipedia.com)
The real meal revolution. Book by Prof Tim Noakes, Sally-Ann Creed, Jonno Proudfoot and David Grier, published in 2013 by Quivertree Publications.

HEALTH INSIGHT
AUGUST 2017

WHAT IS THE GLYCEMIC INDEX?

The glycemic index is of particular interest to people with diabetes, as they need to monitor the carbohydrate contents of their food. Different foods have different effects on blood sugar levels, and these effects are quantified by the glycemic index and glycemic load. But what does this mean?

Glycemic index (GI) indicates how drastically a food makes your blood sugar levels rise on a scale of 0 to 100. Pure glucose (sugar) has a value of 100, which means the GI would rise very fast when eating sugar. The lower the GI of a food, the slower the blood sugar levels would rise when eaten.

While the GI count indicates how fast the blood sugar levels would rise, it does not indicate how high the blood sugar levels would go. The impact of a food can only be fully understood when you know how quickly it makes glucose enter the bloodstream and how much glucose it will deliver. The measure that indicates both is called the glycemic load.

The advantage for people with diabetes are that once the glycemic index and glycemic load of a specific food are known, it would be easier to avoid sudden spikes in blood sugar levels. Sticking to low glycemic index/load eating habits is likely to be beneficial for people with diabetes.

Source:

“The lowdown on glycemic index and glycemic load.” Published online on 27 October 2016 by Harvard Medical School.

CHOLESTEROL AND HEART DISEASE

For years and years we have been told and we believed that heart disease resulted from an elevated blood cholesterol level, and that the only therapy that worked was to lower the cholesterol levels with statin medication, whilst severely restricting the intake of dietary fat. (Low fat or no fat!)

In the US at present 25% of the population is taking statin medication, and despite the highly reduced fat content of American diets, 75 million Americans presently suffer with heart disease. These long established dietary recommendations have created epidemics of obesity, diabetes, heart disease and stroke, like never before.

A few years ago it was discovered that inflammation in the artery wall is the real cause of heart disease. Inflammation in the wall causes cholesterol to be trapped – without inflammation cholesterol would move freely in the blood stream, as it is used by all cells in the body and is vital for their function. Without inflammation, cholesterol would not be trapped in the walls of blood vessels, with no resultant heart disease and strokes.

Inflammation is the natural defense mechanism of the human body against a foreign invader, like a virus, bacteria or toxin. Acute inflammation is very protective in cases like this; however, chronic inflammation can be very detrimental and damaging to the body. The widely accepted recommendations for preventing heart disease, of lowering saturated fat in one’s diet, while increasing the intake of polyunsaturated fats (high in omega 6) and carbohydrates, are the very things that have been injuring and driving chronic inflammation in the walls of our arteries.

Chronic inflammation is driven by the regular, high intake of simple, processed carbohydrates, like sugar, flour and all products made from them, as well as the high intake of omega-6 vegetable oils, like sunflower, corn and soya bean oil, found in most processed foods.

How do these products cause chronic inflammation in the blood vessel wall? The repeated intake of refined carbohydrates and or sugar throughout the day results in regular spikes in your blood glucose level. Insulin is released with each spike, which allows cells to use of this glucose for energy, while also storing some of this glucose away as fat. Blood glucose levels are normally controlled within a very narrow range. However, these regular spikes in the blood glucose level allow of these glucose molecules to attach to proteins in the blood vessel wall, and this causes injury to the vessel wall. Repeated injury to the delicate blood vessel wall in this way leads to inflammation. A world-renown heart surgeon, Dr. Dwight Lundell, likens it to using sand paper on the inside of your beautiful smooth blood vessel walls.

The recommended increased intake of polyunsaturated fats to prevent heart disease further adds to this inflammation. All frying (chips, fries) and processed foods use plant oils, that are rich in omega 6 polyunsaturated fatty acids, with the result that a total imbalance has been created between the intake of the two essential fatty acids, omega 3 and omega 6. The high intake of omega 6 results in cells producing chemicals (hormones) that directly stimulate inflammation.

In addition, the extra weight you are carrying, particularly in the abdominal area, adds more oil to the fire of inflammation. Fat cells also produce pro-inflammatory chemicals that drive this inflammation and cause injury to blood vessel walls. The more frequent the sugar spikes, the more weight we carry.

The more ready-made, processed and fast foods we consume, the more we drive this process of inflammation. Such foods contain high levels of sugar and/or omega 6 fats to ensure a good shelf life.

Eliminate inflammatory foods from your grocery cart, and buy more fresh, natural and unprocessed food. Choose complex carbohydrates, like colorful vegetables and fruit. Cut down or eliminate the use of oils, high in omega 6 – like sunflower, corn or soyabean oil, or any processed foods made with them. Animal fats contain much less omega 6, and are far less likely to cause inflammation, than the so called “healthy polyunsaturated oils”. Use extra virgin olive oil or butter instead.

HEALTH INSIGHT
APRIL 2014