|
Q: What exactly is a
Western diet and what about it increases cancer risk?
A: A Western diet is generally identified as a diet
high in red and processed meats, refined grains and sweets; sometimes
it also includes high amounts of sugar-based soft drinks and
animal or saturated fat. Increasingly, research on how diet can
reduce risk of cancer is looking at how different aspects of
our diet interact as they promote or inhibit cancer development,
rather than focusing on one nutrient or food at a time. Although
evidence is clear in linking a Western diet with heart disease,
the studies linking Western diet patterns to increased cancer
risk are inconsistent. We don’t know if the inconsistencies
reflect differences in how studies define a Western diet, the
impact of other risk factors (like weight, smoking and alcohol),
or individual susceptibility. There are many reasons why a Western
diet may increase cancer risk, ranging from its lack of fiber,
antioxidants, and cancer-protective phytochemicals, to an excess
of cancer-promoting compounds in meat and unhealthy fats. Scientists
say we know enough that it’s smart to limit red and processed
meats and sweets and adopt a mostly plant-based diet with plenty
of vegetables, fruits, whole grains and beans. |
|
Q: I’d like to
cut back on salt by using herbs and spices more often but how
do I get started?
A: Experiment! If you already have herbs and spices,
start with what you’ve got. You can get a chart listing
herbs and spices that work well with specific foods by checking
the National Institutes of Health Web site (www.nih.gov) and
typing "Flavor that Food" in the search box. A good
starting point is about a quarter-teaspoon of dried crumbled
herbs per serving with much less for ground herbs or spices.
Without salt, you need larger amounts of herbs and spices than
you might expect. Try some of the herb and spice salt-free blends
if you don’t feel confident about choosing your own combinations.
Just remember that many blends, such as lemon pepper or chili
powder, include salt when you don’t expect it, so check
the list of ingredients or make sure the sodium listed on the
Nutrition Facts panel is near zero. Try fresh onion and garlic,
and garlic or onion powder (not the garlic or onion salts), too.
And remember that flavoring without salt can also include lemon
or lime juice, flavored vinegar, or even a hint of a flavorful
oil (toasted sesame, walnut, pumpkin seed).
Q: Why do some sources
say macadamia nut oil is one of the healthiest oils?
A: The nutrition benefits of macadamia oil stem from
the type of fat it contains. It is mostly monounsaturated fat,
which does not raise blood cholesterol and does not seem to promote
inflammation. From a cooking perspective, it has a high smoke
point, meaning it can be used in high-temperature stir-frying
or sautéing without smoking. However, macadamia nut oil
can be difficult to find in stores in some locations and is often
rather expensive. Macadamia nut oil is a healthy choice, but
other oils with mostly monounsaturated fat and smoke points as
high or higher include not only the equally expensive almond
and avocado oils, but also the more reasonably priced peanut
and pure or extra light (not extra virgin) olive oils. Calorie
content of all these oils is the same, so enjoy the flavor they
add to food, but don’t overdo. |
Print
Forums
Refer Page
