Nuts are in fashion, nutritionally speaking, especially for heart health. Now, a new study finds that if you eat a handful of nuts several times a week that may help lower your risk of cancer.
Study results on nut consumption and cancer prevention have been inconsistent. In this systematic review and meta-analysis published in Nutrition Reviews, the researchers evaluated 36 studies – both large population studies and clinical trials – examining the relationship between eating nuts and risk of cancer or type 2 diabetes.
By comparing people who ate the most nuts (typically at least 4-5 times per week) to those who ate the least (typically 1 time per week or less), the researchers found that the high nut eaters had 15 percent lower risk of cancer overall. In specific cancers, they found lower risk for colorectal, endometrial and pancreatic cancer. They did not find any significant difference for risk of type 2 diabetes. Continue reading
Fans of Indian food know that saag is a spinach sauce seasoned with cumin, turmeric and other spices that have cancer-preventing qualities. Our new Healthy Recipe for Spinach Saag (pronounced sog) uses health-protective soy as the protein in this delicious dish.
Restaurants feature saag made with paneer, a type of Indian cottage cheese. Paneer has a similar texture and color to firm tofu, made from soybeans. Soy adds protein, nutrients and a set of phytochemicals called isoflavones to your foods.
In this recipe, the tofu is given an appetizing golden color from sautéing first in neutrally-flavored canola oil. If the canola oil doesn’t produce enough of a golden effect, stir in a pinch of turmeric as you sautee it. When you add the tofu to the spinach sauce, it will absorb the flavors of the turmeric, ginger, cumin, coriander, garam masala spice mix and onions. Continue reading
In three years, you won’t be seeing foods with added trans-fat on your grocery shelves, thanks to action from the federal government announced today. The step was taken primarily for heart health but it’s a great opportunity to help you shift to a more cancer-protective diet.
Trans fats are liquid fats that are partially hydrogenated, which makes them last longer on the shelf. A few years ago, you could spot them as an ingredient in many snack and packaged foods, such as margarine, cookies, pizza and chips. (There are also natural trans fats in meats and dairy but only in small amounts and these are not linked to heart health risks.)
Back in 2002, a report found a direct link between trans fat increasing risk of clogged arteries. Manufacturers had already begun phasing out trans fats, mostly replacing them with palm oil. Now, the FDA is mandating all food manufacturers cut partially hydrogenated oils (PHOs), the primary dietary source of artificial trans fat over the next three years.
That’s good news for heart health.
Fats that fit well on The New American Plate, 2/3 – 1/3 way of eating.