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May 2002 Vol. 7 No. 5
Some men/women succeed by what they know; some by what they do;
and a few by what they are.
Elbert G. Hubbard
Table of Contents for May:
Get Fabulously Fit With Fiber
Lactobacillus Supplements Quickly Resolves Diarrhea
TB affects one-third of the world’s population, this is a major concern for most people in the world.
Fish Oil Cuts Risk of Sudden Death
NUTRITION EXPERTS TELL TOP U.S. OFFICIAL TO WIPE OFF MILK MUSTACHE: PCRM
Crohn’s Disease Linked to Dairy Bacterium
A Single Fatty Meal Can Harm Your Heart
AHA Issues New Warnings on Hormone Therapy
Vegan Diet Meets Children’s Nutritional Needs
Get Fabulously Fit With Fiber By Monique N. Gilbert
Want to increase your vitality and improve your overall well-being?
Then try eating more fiber every day. According to the American Heart Association (AHA), fiber is important for the health of our digestive system as well as for lowering cholesterol. Dietary fiber is a transparent solid carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines.
It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don’t have as much contact with the intestinal walls. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber a day.
Unfortunately, many people are not eating this much fiber. The reason is the conventional animal-based Western diet, which is high in saturated fat and low in fiber. This type of diet is causing serious concerns. Heart disease and stroke have become major health problems in most developed countries, and are rapidly increasing in prevalence in many lesser developed countries. This is mainly due to the global influence of the typical Western diet.
Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke. The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage.
Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease.
Soybeans and legumes are high in protein and soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease.
Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy-based products, such as textured soy protein and tempeh, help in preventing and treating colon cancer.
Soybeans and other legumes are excellent sources of fiber. An average serving of cooked dry beans contains about 10 grams of fiber. Whole soybeans and foods made from them, such as soy flour, textured soy protein (also known as TVP) and tempeh, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber due to the way they are processed.
Tofu, for example, leaves most of its fiber behind in processing when the milk is squeezed from the soybean. Reading the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food is always wise.
Examples of Dietary Fiber:
1 cup of cooked dry beans = 9-14 grams of fiber
1 cup of raisin bran cereal = 8 grams of fiber
1/2 cup of soy tempeh = 7 grams of fiber
1/2 cup of soy flour = 6 grams of fiber
1/2 cup of edamame (whole green soybeans) = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 medium apple = 4 grams of fiber
1 cup of carrot strips = 4 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1/4 cup of whole wheat flour = 3 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup of tofu = 1 gram of fiber
Try this wonderfully delicious heart-healthy high-fiber dip recipe, which can also be used as a sandwich spread.
Hummus (Dairy-Free)
- 2 cups cooked garbanzo beans or white beans
2 tablespoons tahini (sesame seed paste)
2-1/2 tablespoons lemon juice
1 clove garlic
1/3 cup soymilk
1/2 teaspoon salt
1. Place beans, tahini, lemon juice, and garlic in a food processor. Blend for a full 1-2 minutes, until a paste is formed.
2. Add soymilk and salt. Blend until it’s smooth and creamy.
3. Transfer to a container and refrigerate to chill. Serve as a dip with crackers, pita bread wedges or fresh cut up vegetables; or as a spread with pita bread or tortillas. Makes 2-2/3 cups (4-6 servings)
This recipe is from Monique N. Gilbert’s book “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001, pp. 86-87). For more information, visit the Virtues of Soy website at http://www.virtuesofsoy.com or E-mail: monique@chef.net.
References:
1.”Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study.” Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.
2. “A prospective study of dietary fiber intake and risk of cardiovascular disease among women.” Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56.
3.”Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N.Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.
Lactobacillus Supplements Quickly Resolves Diarrhea
Supplements containing bacteria commonly found in unpasturized yogurt [raw] can help shorten bouts of diarrhea in children by nearly a day.
Researchers reviewed nine international studies that examined the effectiveness of a type of bacteria known as Lactobacillus for the treatment of diarrhea in children, most of whom were younger than age 3 and were hospitalized at the time.
The Lactobacillus was generally given as a supplement, either in capsule form or mixed into a rehydration drink.
The researchers found that supplemental Lactobacillus shortened the duration of diarrhea by two thirds of a day, when compared with an inactive placebo treatment.
What makes this treatment so attractive is that it has little downside for its potential benefit.
Children with diarrhea should see a doctor if they have loose stools for more than 5 days, the stools contain blood or mucus, or the children show signs of dehydration such as dry mouth or infrequent urination.
Pediatrics April 2002;309:678-684
Note: Probiotics [commonly referred to as Bifdo bacteria, Lacto Bacillis Acidolphis found in the refrigerated section of many health food stores are milk free, and can be administered based on the research every 30 minutes with water [5-10 billion units per dose].
Zinc and Vitamin A Help Anti-Tuberculosis Drugs Work Better
Patients with tuberculosis may benefit by adding vitamin A and zinc supplements to their standard anti-TB medication.
Previous research has shown that tuberculosis patients often suffer from malnutrition, which can weaken their immune response and increase their susceptibility to the disease. The addition of vitamin A and zinc has been observed to boost the immune response in these patients.
The researchers conducted a randomized study to test whether giving vitamin A and zinc to people taking anti-TB drugs would improve their outcome.
They studied 110 Indonesians with newly diagnosed tuberculosis, 80 of whom completed the study. Half were assigned to a group receiving standard anti-tuberculosis drugs plus 5,000 IU vitamin A and 15 milligrams of zinc, while half took the anti-tuberculosis drugs and a placebo, or dummy drug. The patients were given extensive exams before treatment began and again 2 and 6 months later.
The investigators found that the supplements seemed to improve the effectiveness of the tuberculosis medication during the first 2 months of treatment.
Patients who received the supplements were twice as likely to have eliminated the tuberculosis bacteria from the mucus coughed up from their lungs by 2 weeks than the group receiving only standard drug treatment, and maintained that difference for 7 weeks. These patients also had a greater reduction in abnormalities or lesions on their chest x-rays than those not taking the supplements.
Reducing the amount of potentially contagious bacteria present in patients’ sputum would cut the rate at which they spread tuberculosis to others.
Standard tuberculosis treatment should be modified to include these supplements, as it may allow doctors to reduce the dosage or give the anti-tubercular medicine for a shorter period of time, lowering the cost and potential side effects.
American Journal of Clinical Nutrition April 2002;75:720-727
TB affects one-third of the world’s population, this is a major concern for most people in the world.
Vitamin D has also been shown to be useful in the treatment of TB. Cod liver oil would be an outstanding food supplement for them to be on.
Cod liver oil is full of the most effective form of vitamin A that is in the proper three-dimensional configuration (cis stereoisomer). 2-3 grams daily have been found to be effective in divided doses with food. Cod liver oil also has plenty of omega-3 fats which also help the immune response. Additionally, reducing one’s sugar and insulin levels by following the eating plan will also profoundly improve one’s ability to fight TB.
Fish Oil Cuts Risk of Sudden Death
People who eat several servings of fish each week may lower their risk of heart disease and death, two national studies report.
In one study, men without heart disease were 81% less likely to experience sudden death when their blood levels of omega-3 fatty acids were high regardless of their age, smoking habits, or the amount of other types of fatty acids in their blood.
Omega-3 fatty acids, which are found in fatty fish such as salmon and mackerel, may lower the risk of developing an irregular heart rhythm and reduce blood cholesterol and clotting — all risk factors for heart disease.
The findings point to a way for individuals to lower their risk of sudden death from heart attack.
The results suggest that increasing intake of omega-3 fatty acids by either supplements or by diet may substantially reduce the risk of sudden death, even among those without a history of heart disease. More than 50% of people who die suddenly of cardiac causes have no signs or symptoms of heart disease.
In the first study, published in the New England Journal of Medicine researchers looked at the experience of about 22,000 male doctors who enrolled in the Physicians’ Health Study in 1982. They were all free of heart disease at the time, and about 15,000 volunteered a blood sample.
Over the next 17 years, 94 of the men who had given blood samples and who had not subsequently been diagnosed with heart disease died suddenly. The researchers chose about 180 surviving
members of the study and compared them with those victims. In particular, they compared the bloodstream concentrations of substances called omega or n-3 fatty acids, found primarily in fish oils.
On average, the men who died suddenly had lower amounts of n-3 fatty acids than the ones who did not. When the researchers divided all the men into four groups based on the concentration of n-3 fatty acids in their blood, the men in the highest quarter had only a fifth the risk of sudden death as those in the lowest quarter.
In the second study, which appears in JAMA, researchers studied the experience of 85,000 female nurses. Like the physicians, they volunteered to be questioned and followed over many years as part of the Nurses’ Health Study, which began in 1976.
The researchers used dietary information gathered in five interviews between 1980 and 1994 to estimate fish intake. They also calculated the approximate amount of n-3 fatty acids consumed, based on the type of fish the women listed in their diet questionnaires.
The researchers found that the more frequently a woman ate fish, the less likely she was to suffer a heart attack or to die of any cardiac cause. Specifically, those who ate fish once a week had a 30 percent lower risk of heart attack or death as those who never ate fish. Eating fish five times a week was only slightly more beneficial; those women had a 34 percent lower risk.
Although ocean-living, cold-water oily fish such as salmon, swordfish and tuna offer the largest, easily accessible sources of n-3 fatty acids, there are others. Flax seed oil, canola oil and English walnuts all contain significant amounts of the oils.
A European study published in 1999 showed that fish oil supplements reduced the risk of sudden death in people who had previously survived a heart attack. The n-3 fatty acids appear to have a specific anti-arrhythmic effect, possibly by stabilizing the membranes of heart muscle cells.
The oils also have a blood-thinning effect, like aspirin. In some observational studies, fish consumption has been associated with a lower risk of stroke. There have been anecdotal observations that fish oil supplements may have antidepressant effects as well.
The findings support a growing body of research indicating that omega-3 fatty acids may reduce the risk of heart disease and death.
The New England Journal of Medicine April 11, 2002;346:1113-1118 JAMA April 10, 2002;287:1815-1821
Nutrition Experts Tell Top U.S. Officials To Wipe It Off
MILK MUSTACHE: PCRM, CSPI, and Others Call for Keeping Commercial Promotions at Arm’s Length http://www.pcrm.org/news/health020314.html
Crohn’s Disease Linked to Dairy Bacterium
Many scientists believe Crohn’s disease is caused by the same bacterium that causes Johne’s (YO-nees) disease, an infection found in at least one in five U.S. dairy herds. Now U.S. dairy farmers are asking Congress for $1.3 billion to identify and kill infected cows. Crohn’s disease affects more than 500,000 people in the United States, causing such severe intestinal inflammation that hospitalization and even surgery are sometimes required.
A Single Fatty Meal Can Harm Your Heart
Australian researchers fed volunteers a ham and cheese sandwich, a glass of whole milk, and a dish of ice cream. Just hours later, their cholesterol levels were elevated, and they experienced a 25- percent reduction in elasticity of their arteries-both important risk factors of heart attack.
The fat content of the experimental meal was 50 grams, still well below that of a typical fast-food meal such as a chicken sandwich and fries.
Nestel PJ, Shige H, Pomeroy S, Cehun M, Chin-Dusting J. Post-prandial remnant lipids impair arterial compliance. J Am Coll Cardiol 2001;37:1929-35.
AHA Issues New Warnings on Hormone Therapy
The American Heart Association (AHA) says there is not enough evidence to support the widely reported notion that hormone replacement therapy (HRT) protects the heart. In its new clinical recommendations, the AHA advises postmenopausal women with cardiovascular disease not to take hormones to try to improve heart health. Instead, they should quit smoking, get regular physical activity, and lose excess weight.
Risks of HRT include blood clots, endometrial cancer, breast cancer, and gallbladder disease.
Mosca L, Collins P, Herrington DM, et al. Hormone replacement therapy and cardiovascular disease: a statement for healthcare professionals from the American Heart Association. Circulation 2001;104:499-503.
Vegan Diet Meets Children’s Nutritional Needs
Children raised on a healthy, vegan diet of vegetables, fruits, whole grains, legumes, nuts, and seeds gain significant protection against overweight and diabetes and have much higher intakes of fiber, important antioxidants, and minerals than omnivorous children.
The American Dietetic Association has given the vegan diet the green light for children, saying it can provide all the necessary nutrients for growing infants, toddlers, and adolescents. Meal planning guidelines for nutritionists assisting vegan parents can be found in the June 2001 issue of the Journal of the American Dietetic Association.
Messina V, Mangels AR. Considerations in planning vegan diets: children. J Am Diet Assoc 2001;101:661-77.
Question: HOW MANY GLASSES OF WATER SHOULD YOU DRINK IN A DAY AND DOES COFFEE, TEA AND OTHER DRINKS WITH WATER IN THEM
Answer: There are a host of variables that would determine the amount of water that is optimal for a human, including: lean body mass, total weight, exercise level, physical activity, environment-
especially humidity, and diet. [A high protein diet requires more water to assist the kidneys in flushing the by-products of protein digestion].
Rule of Thumb:
1.] Your urine should be consistently clear to pale yellow-even when you wake up in the morning.
2.] A minimum of 16-20 ounces of water should be consumed every 20 minutes of exercise and/or physical activity-[more if in hot/humid environments]
3.] Coffee and tea contain caffeine, which are diuretics. For every 8 ounces of coffee or tea consumed you will need 16 ounces of water to replace the loss.
4.] Fruit juices count, and herb teas w/o caffeine. Soups [not high in sodium, as well as fruit and vegetables [cucumbers, celery]
5.] The average consumption to maintain health is 64 ounces of fluids each day [not including water consumed during physical activity].