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NUTRITION NEWS III from Paula Harrison, M.S., R.D. SUGAR OVERLOAD - According to the Food and Drug Administration, sugar causes no health problems, other than the contribution to dental caries. That notion has helped fuel the sweetening of the American diet. Added sugar consumption has risen 20 percent since 1986, with added sugars now accounting for 16 percent of calories consumed by the average American... and 20 percent of teenagers' calories. Why is this cause for concern? First of all, added sugars, found largely in junk foods like soft drinks, cakes, and cookies, crowd healthier foods out of the diet. Consider that the average teenager now consumes twice as much soda as milk. (In the late 70's, milk consumption was almost doubled soda consumption.) Not surprisingly, the average teenage girl gets 40 percent less calcium that she needs. Girls build 92% of their bone mass by age 18, and if a young woman's calcium intake is low, she will not achieve her optimal bone density and will be at greater risk for osteoporosis later in life. Secondly, sugar contributes to obesity because most heavily sweetened foods are high in calories. It is not a coincidence that as our intake of sugar has risen, so has our incidence of obesity. Obesity is associated with an increased likelihood of developing heart disease,stroke, Type II diabetes, certain cancers, joint problems, and respiratory problems, as well as a number of other health conditions. Thirdly, in people who are insulin- resistant, sugar raises the risk of heart disease by boosting blood triglycerides more than other carbohydrates (such as bread or potatoes) do. If you are insulin-resistant, the insulin your body manufactures is ineffective at getting sugar from your blood into your cells, where it can be burned or stored as fuel. According to Stanford University's Gerald Reaven, "Insulin resistance is dangerous, because either you get diabetes or you get Syndrome X, which raises your risk of heart disease." Syndrome X is a group of risk factors that includes high insulin, high triglycerides, low HDL ("good") cholesterol, and high blood pressure. The bottom line: too much sugar can be harmful to your health! VITAMIN D TO YOUR DEFENSE- Vitamin D or the lack of it may affect your risk of breast cancer or prostate cancer. Mortality rates for both cancers are lower in regions where sunlight is most plentiful. Since sunlight produces vitamin D, researchers think this could be the connection. Some test-tube studies have demonstrated that vitamin D inhibits the growth of cancer cells, including those in the breast and prostate. In 1997 a research team at the Northern California Cancer Center analyzed statistics from a survey of a large group of American women and found that women with higher sun exposure and those with a high dietary intake of vitamin D had a lower risk of breast cancer. Results of a study done at the University of North Carolina at Chapel Hill were in agreement. Americans over the age of 60 tend to be deficient in vitamin D. Part of the reason may be that our ability to manufacture vitamin D from sunlight declines as we age. The Food and Nutrition Board of the National Academy of Sciences recently revised its vitamin D recommendations upwards for older people: those under 50 need 200 IU (international units) daily, and those 50 to 70 should get 400 IU, and those over 70 need 600 IU. Bottom Line: You should consider taking 400 IU of vitamin D daily if you fall into one of the following categories: Best source: a multivitamin. Be careful not to overdose on vitamin D supplements. Even small overdoses of vitamin D can be toxic, leading to kidney stones, kidney failure, muscle and bone weakness, and other problems. Danger starts with doses of 2,000 IU daily. DIET AND COLON CANCER RISK - When Darryl Strawberry of the New York Yankees was treated for colon cancer last summer, it brought a lot of public attention to the disease. People became concerned about the risk factors for the disease. What type of diet is associated with colon cancer? Generally colorectal cancer is most common in countries where the diet is typically "western": high in fat, calories, meats (especially red and processed meats), SUGAR, and refined grains, and low in fruits, vegetables, and whole grains. On the other hand, a "heart-healthy" diet - high in vegetables, fruits, and whole grains, and low in animal fats appears to be protective. Why? A heart-healthy diet is high in FIBER which is known to protect against colon cancer. Insoluble fiber (found in whole grains and vegetables) increases stool bulk and helps prevent constipation; this decreases the exposure of the colon to cancer-causing substances in fecal matter. Also, fiber probably binds and inactivates harmful substances in the colon. A new theory suggests that fiber may activate certain genes that prevent cancer. High intakes of beta carotene, calcium, and the B vitamin folic acid, all of which are abundant in a healthy diet, seem to protect against colon cancer. Vitamin C and Vitamin D are also thought to be protective. Harvard researchers found that women who took folate-containing supplements (above 400 micrograms a day) daily for 15 years straight were 75% less likely to develop colon cancer than other women in their study. Cruciferous vegetables such as broccoli, cabbage, and cauliflower contain other substances besides vitamins and fiber that may also decrease your risk. Bottom line: Watch the red meat and sugar; opt for whole grains, citrus fruits, carrots, broccoli, and other veggies, and skim milk. Also, exercise regularly, as people who do so have lower risks of colon cancer. DIET AND EYE HEALTH - In the center of the retina of the eye is a patch of specialized tissue called a "macula." In people over the age of 60 the macula sometimes degenerates leading to blindness or partial blindness. This condition is called "age-related macular degeneration" (AMD), and has no known cure. Recent research indicates the cause of the problem may be a lack of certain nutrients. Vitamins and minerals found in a healthy diet may reduce the risk of eye disorders such as AMD and cataracts (clouding of the lens of the eye). Two specific carotenoids may be particularly helpful in preventing AMD - not beta carotene - but lutein and zeaxanthin. Foods high in lutein include CORN, KIWI, ZUCCHINI SQUASH, SPINACH, YELLOW SQUASH, RED GRAPES, GREEN PEAS, CUCUMBER, BUTTERNUT SQUASH, GREEN BELL PEPPER, and CELERY. Foods high in zeanxanthin include ORANGE BELL PEPPER, CORN, ORANGE JUICE, HONEYDEW MELON, MANGO, and ORANGE. Vitamins C and E are thought to help prevent cataracts. Citrus fruits, strawberries, and green pepper are good sources of vitamin C while vegetable oils, wheat germ, and nuts are good sources of vitamin E. Bottom line: Eat your fruits and vegetables and don't smoke; smokers have a high risk of AMD, possibly because smoking destroys carotenoids and vitamin C in the body. REFERENCES: University of California, Berkeley Wellness Letter, Volume 15, Issue 4, January 1999. University of California, Berkeley Wellness Letter, Volume 15, Issue 3, December 1998. Nutrition Action Health Letter: Center for Science in the Public Interest, Volume 25, Number 9, November 1998. Tufts University Health & Nutrition Letter, Volume 16, Number 10, December 1998. *****Paula Harrison is a registered dietician practicing in Wyckoff, New Jersey. Paula is a graduate of New York University with a M.S. in Nutrition. If you have any questions you might want to ask her, you may E-mail her at: gpgodart-smile@worldnet.att.net |
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