Olestra shock

I have been wanting to blog about Olestra for awhile now. Olestra, also known for the brand name "Olean" is a fat substitute that has no calories, no fat and no cholesterol. It was used to replace the fat in traditionally high fat food like potato chips. The popular Frito lay product "WOW" chips contain Olestra.



Developed by Procter and Gamble, olestra actually showed to lower cholesterol in a study that was approved by the FDA. However, do you see how this can quickly backfire? If people know the product contains no fat, they are more likely to eat "top of the pyramid" foods, aka junk, which contain little to no nutrients so in turn actually not being a healthy choice at all. PLUS we need some fat like MUFA's and PUFA's in order to absord fat soluble vitamins A, D, E and K. If there is no fat in a product, then you can fortify it all you want with those vitamins...they won't be absorbed well. Olestra pretty much only addressed the fat issue and Americans would eat more of the olestra product because of the fat calories they would save overall, but that just defeats the purpose!

Another thing that's messed up about Olestra is that many people experience diarrhea after consumption because its practically a laxative. I don't know about you, but I don't want to worry about sitting on the toilet for an hour after eating chips that probably don't taste that great anyway. Overall, Olestra is not the smartest way to improve your overall health.

On a side note, if you order Gingerale at restaurants, they don't actually have real gingerale; it's actually sprite with a splash of coke, so don't be fooled by the restaurant industry's tricky ways to save some Washingstons..

Red potatoes vs. White potatoes

So I have been telling my clients that it is healthier to use red potatoes versus your generic white potato because I know in some ways it's healthier, but I decided to research their nutrient content to actually compare the difference health wise. I also want to challenge those obsessed with the Atkins diet and prove that the potato is an amazingly healthy vegetable and not some evil carb in french fries and potato chips.



What I found to be interesting is that the nutrient content of the red and white potato are generally similar, but the red potato is less starchy and more "waxy." This means that the red potato is better for using in potato salad and for boiling because it holds together much better.



I also found that potatoes are not only are a carb, but they can contain up to 7 grams of protein, which is awesome. However, it is said that the darker the veggie, the better because the skin is where most of the nutrients are, so when you peel the skin off a red potato, you are losing most of the nutrients. The skin is loaded with fiber and has a lower Glycemic index (lower ability to increase blood sugar rapidly) than the skin of a white potato. This helps the Diabetics and weight loss fanatics out there. As you can see from the graph above, the potato has a significant amount of nutrients that may surprise you. When people think Vit C, I'm sure their first guess wouldn't be a potato, it would probably be an orange. I also found a study that really surprised me and I wanted to share an excerpt from it.

"Potatoes' reputation as a high-carb, white starch has removed them from the meals of many a weight-conscious eater, but this stereotype is due for a significant overhaul. A new analytical method developed by Agricultural Research Service plant geneticist Roy Navarre has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of 100 wild and commercially grown potatoes. Analysis of Red and Norkotah potatoes revealed that these spuds' phenolic content rivals that of broccoli, spinach and Brussels sprouts, and includes flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers. Navarre's team also identified potatoes with high levels of vitamin C, folic acid, quercetin and kukoamines. These last compounds, which have blood pressure lowering potential, have only been found in one other plant, Lycium chinense (a.k.a., wolfberry/gogi berry). How much kukoamine is needed for a blood pressure lowering effect in humans must be assessed before it can be determined whether an average portion of potatoes delivers enough to impact cardiovascular health. Still, potatoes' phytochemical profiles show it's time to shed their starch-only image; spuds-baked, steamed or healthy sautéed but not fried-deserve a place in your healthy way of eating."

Phytochemical Profilers Investigate Potato Benefits,"Agricultural Research, September 2007http://www.ars.usda.gov/is/AR/archive/sep07/potato0907.htm

So this basically says that red potatoes have phytochemicals that act as antioxidants and have nutrients that are associated with lowering blood pressure!!

To conclude, based on your cooking purposes and needs I fully recommend either white, red, golden or sweet potato either baked, boiled, mashed or sauteed (not fried) in moderation for a healthy addition to your diet.

Clarification

So, it was brought to my attention yesterday that people may not be familiar with saturated fat versus UNsaturated fat. I think most of you know that we want to limit the amount of saturated fat we intake in our diet, but then whats this unsaturated fat I speak of? How is that healthy?

Well saturated fat is hard at room temperature and is not essential for the body and is also loaded with cholesterol.

Unsaturated fat is actually "healthy" fat because it contains Omega-3 and Omega-6, which are broadly classified as Polyunsaturated fat. These are actually known as essential fats, meaning our body can't produce them so we need them from our diet! We really do need them....I swear. So get those double bonds in your diet and screw you saturated fat.

What is considered a healthy diet?

Most of you may consider diets to be unhealthy. When most of us think of the word "diet" we automatically think caloric or food group restriction. However, the word diet should simply mean your way of eating. Have you ever sat down and thought about how your diet is affecting your health? It really does make a difference and that's why there are dietitians to provide nutrition therapy to those suffering from cancer, ulcerative colitis, pancreatitis, AIDS, diabetes or alcoholism. The list goes on.

Anyway, back on topic...

Mary Flynn is an RD who works at Miriam and co-authored the book Low Fat Lies. I think she has some great insight on what a healthy diet is.

Portion control
Although Mary says portion control is important, especially for those restaurant goers, I think that eating smaller more frequent meals is better because it keeps metabolism active instead of slowing down. Also, those that drink a lot of water also exhibit better appetite control.

Dietary Fat in the form of extra virgin olive oil
Mary states that a meal containing fat will keep you from becoming hungry sooner after the meal and this is called satiety. Mary says that extra virgin olive oil is a fat that has been shown to decrease blood pressure, fasting insulin and glucose, oxidation and inflammation, which are all risk factors for heart disease and some cancers. 2 tablespoons a day is where the health benefits start.

Although I agree with Mary on this one, I prefer canola oil because although it contains more saturated fat than olive oil, it has more equal parts of both polyunsaturated fat (PUFA) and monounsaturated fat (MUFA). So I think that is actually better and it is way more versatile for cooking because who wants to fry their chicken in olive oil? Yuck!

Also, dietary fat helps absorb carotenoids, because it is the fat soluble Vit A and it can be found in dark vegetables. Carotenoids have been shown to help decrease the risk of some cancers. Mary is saying that steaming veggies with a little olive oil is going to have double the benefits, and add a taste factor. This I agree with. Steam your vegetables with a little olive oil and cook your meats with canola oil and you are already on your way to a healthier diet.

At least 2 servings of a healthy vegetable
Notice she said "healthy" vegetable...so no...white potatoes are NOT considered a healthy vegetable. "Vegetables, like all plant products, contain phytonutrients. Phyotnutrients protect the plant from its surroundings. In humans, phytonutrients have been shown to have properties that could explain why diets high in plant products have been related to better health. Phytonutrients have been shown to decrease oxidation and inflammation, and help to stop cancers from starting or spreading and many other health promoting properties."- Mary Flynn.

Mary is HUGE on vegetables. She again goes into carotenoids and how the darker the veggie, the more of it there is. So couple those dark greens with olive oil and you will be all set. A serving of veggies is a 1/2 cup, but she wants us to eat 4 servngs a day! I don't know about you, but I don't think I have room for 4 servings a day. I will stick to 2.

Only 2-3 servings of starch
This is good advice because Americans naturally overeat on carbs, so for those of you who believe in the Atkins diet, I'm sorry, but it is actually proven to be unhealthy! Carbs are good in moderation! Just like anything else! Can you tell I'm very against the Atkins diet? My own Nutrition professors say there is research to back up its uneffectiveness.

Whole grains
I believe this is something I myself keep a close eye on in my diet and am doing very well with. Mary states that whole grains are not refined, so they don't contain unnecessary sugars. These include brown rice and foods made with whole wheat flour. Whole grains are associated with lower body weight with less weight gain over time. "Whole grains can slow absorption of carbohydrate, so blood glucose levels rise slower." So that is good for the prevention and control of diabetes. However, have you ever had cookies made with whole wheat flour or whole wheat pasta? Siigh, it's just not the same! So that is going to need a serious marketing change to convince America that health outweighs taste. Good luck!!

Legumes (beans)
"Legumes include black, cannelloni, garbanzo (ceci) and kidney beans and lentils. Legumes are a very healthy vegetable protein and are high in fiber. Legumes contain fiber and phytonutrients that help to decrease heart disease and certain cancers." Great for vegetarians and meat lovers a like. We all need protein and beans are definitely healthy, but the catch is...don't buy them canned!! That defeats the purpose!

Well I hope that was helpful for those of you that care. I think Mary left out fruits, but those should definitely be eaten daily and I think most people would agree, but not follow, which is ok. Baby steps...