sidestepping the
superfoods
Despite what marketers would have you believe, food need not be expensive, trendy or come from afar to be healthy BY PAMELA DURKIN, RNC
T
HE FOOD INDUSTRY FREQUENTLY HYPES exotic new “superfoods” capable of curing everything from impotence to cancer. It’s implied these esoteric and often high-priced goodies — like goji berries and chia seeds — are nutritionally superior to more commonplace fare. Don’t be duped. Studies show goji berries, for instance, contain no more vitamin C than an orange. Not convinced? The following standbys have withstood the nutritional test of time and cost mere pennies per serving.
VERSATILE AND NUTTY OATMEAL
They may not be as au courant as quinoa, but few grains can rival oats. What makes them so salubrious? A recent University of Kentucky scientific review suggests that the link between eating oatmeal and reducing harmful LDL cholesterol — a known risk factor for heart disease — is even stronger than previously thought. Other studies show that oats contain unique compounds that can aid in weight management, lower blood pressure, reduce the risk for Type 2 Diabetes and early hardening of the arteries, and quell inflammation. Think oats have a bland taste and mushy texture? Prepared properly, steel-cut or Scottish oats are neither bland nor mushy — search online for innovative recipes that feature oats as the star attraction.
TAKING THE STIGMA OFF CHEESE
Cheese often gets unjustifiably demonized as an unhealthy, fat-laden foe. Detractors, take note: cheese is rich in menaquinone, a unique form of Vitamin K2 shown to kill cancer cells and inhibit tumour growth. German researchers tracked 24,000 people for over a decade; those who ate the most Vitamin K2–rich cheese reduced their risk for fatal cancers by 28 per cent. Vitamin K2 also helps usher calcium into bone rather than into arterial walls, where it can form the plaques that lead to coronary or neurodegenerative disease. Processed cheeses, cottage cheese and most soft cheeses don’t contain menaquinone; renowned cancer researcher Dr. William Li recommends Edam, Emmental, Gouda and Jarlsberg. But don’t overindulge — the participants in the German study consumed about 1½ oz. of cheese per day. Though undeniably healthy, cheese remains (sigh) undeniably calorific.
HEALTH & WELLNESS
GIVING SOME THOUGHT TO VINEGAR
Hippocrates prescribed vinegar to his patients for various ailments, and today, scientific evidence is confirming its health benefits. Studies indicate that daily intake of vinegar can help reduce body weight, waist circumference, visceral fat and triglyceride levels without any diet adjustment. Scientists believe acetic acid — the main component of all vinegars — helps suppress fat accumulation. Further evidence suggests vinegar can help control blood pressure and blood sugar, and help people feel full longer to prevent snacking. To reap vinegar’s health benefits, regular consumption is crucial — so don’t just splash it on your fries. Try it in dressings, sauces, marinades or stews. Avoid mass-produced vinegars — they’re full of colourants and sulphur dioxide. Instead, treat yourself to one of BC’s many delicious artisanal fruit or wine vinegars.
SHEDDING PRUNES’ DOWDY IMAGE
Reacquaint yourself with the wrinkled fruit: researchers at Tufts University discovered that prunes contain more diseasefighting antioxidants than cultivated blueberries. What’s more, studies show prunes’ unique mix of antioxidants helps prevent colorectal, lung and prostate cancer. Prunes aren’t just teeming with the type of fibre that keeps you regular — they also contain ample amounts of soluble fibre, the type that lowers cholesterol and, with it, the risk for heart disease. Further, several new studies show regular consumption can help stave off osteoporosis. Can high-priced acai or goji berries do all that? 43