1. At the Meat Counter
Good: Lean beef
Why: It's high in protein but lower in calories and saturated fat than other cuts of beef--and still brimming with B vitamins, which help your body turn food into energy. Cuts that have the words loin or round in their names (like tenderloin or top round steak) are lower-fat choices. When buying ground beef, look for one that's at least 92% lean. (Beef labeled 80% lean doesn't mean it has only 20% calories from fat. It's 20% fat by weight and has closer to 70% calories from fat--about 20 g per 3 1/2-ounce serving!)
Better: Organic beef
Why: The cattle were raised without hormones or antibiotics, substances that some people worry may contribute to consumers' reproductive disorders and antibiotic resistance. Organic beef also makes a more environmentally friendly burger, since it comes from cows fed only organic feed (which was grown without chemical pesticides). Just be sure the label says the word organic, because natural beef isn't the same.
Best: Grass-fed beef
Why: It's pricier than regular beef, but the health perks make it worth the splurge. Compared with grain-fed beef, grass-fed packs twice the concentration of vitamin E, an antioxidant that protects cells from damage that can lead to chronic diseases. It's also high in the compound CLA, fatty acids that researchers link with weight loss. Plus, it's rich in heart-healthy omega-3 fatty acids, rivaling some fish. According to researchers from the University of California Cooperative Extension Service, feeding grass to cattle boosts the omega-3 content of beef by 60%. Because this type of beef tends to be lower in overall fat, it can be tough--so marinate it, and use a meat thermometer to avoid overcooking.
2. In the Egg Section
Good: Packaged egg whites
Why: They're a low-calorie protein powerhouse, with no cholesterol or fat. In recipes, substitute the equivalent of two egg whites for each whole egg. Added bonus: Any egg-based dish makes an affordable alternative to pricier meat-based ones.
Better: Whole eggs
Why: The yolk is home to tons of nutrients, including choline, which is linked to lower rates of breast cancer. (One yolk has more than 25% of your daily needs.) It's also rich in antioxidants that may help prevent macular degeneration and cataracts. Worried about the fat and cholesterol? Though people with heart disease should limit egg yolks to two a week, a recent study didn't find a connection between eating up to six eggs per week and increased rates of heart attack or stroke in healthy people.
Best: Omega-3-fortified eggs
Why: They have all the nutrients of regular eggs, plus up to 300 mg or so of the heart-protective fatty acids in each one. Many experts recommend 1,000 mg of DHA and EPA a day; however, because most people don't eat enough fish to meet this goal, these eggs offer another way to add omega-3s to your diet.
3. In the Dairy Case
Good: Fat-free milk
Why: It contains only traces of fat, while even 2% milk packs 3 g of the artery-plugging saturated kind in every 8-ounce glass. Each cup of fat-free also supplies 76 mg more calcium than the same amount of whole milk does.
Better: Skim Plus
Why: It's as good for you as fat-free milk, with a richer taste. Skim Plus (also called skim deluxe or supreme) is fortified with extra milk protein, making it thicker, creamier tasting, and easier to transition to from whole or 2%.
Best: Organic fat-free milk
Why: A recent study from the United Kingdom found that organically raised cows produce milk with higher levels of antioxidants and fatty acids such as CLAs and omega-3s--thanks to all the grass and clover they consume. You'll pay more for organic milk, but because it's often ultrapasteurized (heated at higher temps and labeled UHT), it may last longer in your fridge.
4. On the Butter Shelf
Good: Trans-free margarine
Why: It's a wiser pick than butter because it doesn't contain any cholesterol and has much less saturated fat. It also doesn't pack the dangerous trans fats that many margarines do--the kind of fats that boost bad cholesterol and lower the good kind. Some are even fortified with bone-building calcium or heart-healthy omega-3 fatty acids.
Better: Light trans-free margarine
Why: Your toast and baked potatoes will still get a buttery kick. But even if you use a whole tablespoon, you'll take in as few as 45 calories and 5 g of fat.
Best: Margarines with added plant stanols/sterols
Why: You'll pay more for this margarine, but it's a powerful cholesterol fighter, thanks to plant stanols/sterols, which naturally reduce the amount of LDL cholesterol the body can absorb. In a study in the American Journal of Cardiology, eating 25 g of margarine a day enriched with plant stanols/sterols lowered LDL cholesterol by 8% in 4 weeks.
5. In the Yogurt Section
Good: Low-fat flavored yogurt
Why: Cup for cup, yogurt has about 70 mg more calcium than milk, plus enough protein to make it a satisfying snack. It's rich in beneficial bacteria that can ward off tummy troubles and yeast infections. Look for Lactobacillus (L. acidophilus) and/or Bifidobacterium (B. bifidum) in the ingredients.
Better: Low-fat plain yogurt
Why: Despite the health benefits, some flavored varieties have a ton of added sweetener, such as sugar or high fructose corn syrup. For a healthier treat, pick plain and swirl in a spoonful of all-fruit spread. (You can also drizzle in honey for a bonus shot of antioxidants.)
Best: Greek yogurt
Why: "I love recommending Greek yogurt to clients," says Lara E. Metz, RD, a New York City nutritionist. "It has just as much calcium as regular yogurt and twice the protein--but it's richer and creamier." Be sure to choose the 0% fat variety to minimize calories.
6. At the Fish Counter
Good: Tilapia
Why: It's an affordable pick and a dieter's dream. Each 3-ounce serving contains only 110 calories and 2.5 g of fat--but a whopping 22 g of fill-you-up protein. According to the FDA, tilapia has the lowest mercury level of all fish. Although other fish have more heart-smart omega-3 fatty acids, tilapia is still a healthy choice at dinnertime.
Better: Halibut
Why: It boasts more heart-healthy omega-3s per serving than tilapia. In fact, a 5-ounce fillet packs your entire day's needs of EPA and DHA, fatty acids that can increase "good" HDL cholesterol and may also help prevent cognitive decline related to aging.
Best: Salmon
Why: Salmon's one of the best sources of omega-3s you can find. Research has found that a healthy diet including fatty fish like salmon is linked to lower risk of heart disease, stroke, and diabetes. Wild has a slight edge over farm-raised because it may be lower in contaminants such as PCBs and dioxins--but both versions are equally nutritious. "Just remove the skin after cooking, because that's where most of the contaminants are found," says Grotto.
7. In the Produce Section
Good: Romaine
Why: Rich in vitamins A and K, crunchy romaine makes a respectable base for any salad. Romaine also boasts more than 8 times the vitamin C of iceberg lettuce.
Better: Watercress
Why: This peppery leaf not only adds a kick to salads but also adds a small dose of calcium. A study from the University of Ulster in the United Kingdom found that eating watercress daily is linked with reduced cellular DNA damage that may lead to cancer. If you find the flavor too strong, toss it with milder lettuces (say, bib or red leaf) or layer it with tomato on your turkey sandwich.
Best: Spinach
Why: Spinach is rich in iron, which helps deliver oxygen to your cells to keep you alert and energized. And research from the Massachusetts Eye and Ear Infirmary links eating antioxidant-rich spinach with a lower risk of age-related macular degeneration.
8. In the Snack Aisle
Good: Popcorn
Why: It's a stealth whole grain, packing 3 g of fiber and an entire serving of whole grains in each 3-cup, 90-calorie, air-popped bowl. That's why people who snack on it get two more servings of whole grains and 22% more fiber every day than people who don't, according to a recent study in the Journal of the American Dietetic Association.
Better: Peanuts
Why: With as much protein as 1/2 cup of black beans, a handful of peanuts also contains 7 g of heart-healthy monounsaturated fat. Women who ate peanuts and peanut butter at least 5 times a week had up to 27% less risk of developing type 2 diabetes, possibly because the healthy fats increase insulin sensitivity, according to a study from the Harvard School of Public Health. Because they're easy to overeat, measure out your 1-ounce, 160-calorie portion (a small handful--about 40 nuts).
Best: Almonds
Why: "They're one of the most nutritious nuts around," says David Katz, MD, director of the Yale Prevention Research Center. Almonds are also the go-to snack when you're trying to drop weight. In one study, women who ate almonds had higher levels of cholecystokinin, a hunger-suppressing hormone, circulating in their systems. Another study found that a heart-healthy diet including almonds lowered LDL cholesterol as much as a statin drug did.
9. In the Dried Fruit Bins
Good: Raisins
Why: They're an affordable and portable pick-me-up, ideal for stashing in your bag or desk drawer. Each little box contains a serving of fruit and nearly as much potassium as a small banana--but at 130 calories, they're a lighter pick than most energy bars. Researchers at the University of Illinois at Chicago College of Dentistry even debunked the myth that raisins stick to the teeth and cause cavities: They actually contain a natural compound that fights bacterial growth in the mouth.
Better: Dried apricots
Why: One-half cup contains all the virus-fighting vitamin A you need for the day, along with a big shot of potassium, plus the same amount of fiber as two slices of whole wheat bread. Sulfur dioxide is often added to lock in color, but if it doesn't agree with your gut, look for an unsulfured kind (it's browner but just as healthy) or freeze-dried apricots, which are additive free.
Best: Dried figs
Why: With about one-third of your day's supply of fiber per 1/2-cup serving, they pack more than any other dried fruit. Fiber helps you stay full, so figs are a powerful hunger suppressant. Each 1/2 cup has as much calcium as 1/2 ounce of cheese and contains phenols that may guard against heart disease and cancer, says Grotto.
10. In the Condiments Aisle
Good: Low-fat creamy salad dressing
Why: If you prefer creamy dressings (such as ranch or blue cheese), these are a perfect way to add flavor to your favorite greens without drowning them in extra calories or fat.
Better: Full-fat oil-based dressing
Why: The fats in oils like canola and olive are healthier for you. They're a good source of vitamin E and help your body soak up all the vitamins in veggies. In one study, people absorbed more carotenoids from a salad with full-fat dressing than with reduced-fat dressing. (Those eating fat-free dressing absorbed just traces.) The calories add up fast, so measure out a 2-tablespoon portion.
Best: Olive oil and flavored vinegar
Why: With a do-it-yourself dressing, you don't have to worry about the quality of the ingredients. Mix 2 teaspoons of olive oil (or canola or flaxseed--they all contain higher amounts of heart-healthy monounsaturated fat) with flavored vinegar such as raspberry, then toss in any herbs you like.
Thursday, December 10, 2009
The 7 foods experts won't eat
How healthy (or not) certain foods are—for us, for the environment—is a hotly debated topic among experts and consumers alike, and there are no easy answers. But when Prevention talked to the people at the forefront of food safety and asked them one simple question—“What foods do you avoid?”—we got some pretty interesting answers. Although these foods don’t necessarily make up a "banned” list, as you head into the holidays—and all the grocery shopping that comes with it—their answers are, well, food for thought:
1. Canned Tomatoes
The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A
The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says vom Saal. "I won't go near canned tomatoes."
The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi.
2. Corn-Fed Beef
The expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming
The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. More money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure," says Salatin.
The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets, and nationally at Whole Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.
3. Microwave Popcorn
The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group,
The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize—and migrate into your popcorn. "They stay in your body for years and accumulate there," says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.
The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.
4. Nonorganic Potatoes
The expert: Jeffrey Moyer, chair of the National Organic Standards Board
The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation's most popular vegetable—they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting. "Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won't," says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). "I've talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals."
The solution: Buy organic potatoes. Washing isn't good enough if you're trying to remove chemicals that have been absorbed into the flesh.
5. Farmed Salmon
The expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish.
The problem: Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. "You can only safely eat one of these salmon dinners every 5 months without increasing your risk of cancer," says Carpenter, whose 2004 fish contamination study got broad media attention. "It's that bad." Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.
The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it's farmed. There are no commercial fisheries left for wild Atlantic salmon.
6. Milk Produced with Artificial Hormones
The expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society
The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. "When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract," says North. As it turns out, the casein in milk protects most of it, according to several independent studies. "There's not 100% proof that this is increasing cancer in humans," admits North. "However, it's banned in most industrialized countries."
The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.
7. Conventional Apples
The expert: Mark Kastel, former executive for agribusiness and codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods
The problem: If fall fruits held a "most doused in pesticides contest," apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don't develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it's just common sense to minimize exposure by avoiding the most doused produce, like apples. "Farm workers have higher rates of many cancers," he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson's disease.
The solution: Buy organic apples. If you can't afford organic, be sure to wash and peel them first.
1. Canned Tomatoes
The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A
The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says vom Saal. "I won't go near canned tomatoes."
The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi.
2. Corn-Fed Beef
The expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming
The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. More money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure," says Salatin.
The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets, and nationally at Whole Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.
3. Microwave Popcorn
The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group,
The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize—and migrate into your popcorn. "They stay in your body for years and accumulate there," says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.
The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.
4. Nonorganic Potatoes
The expert: Jeffrey Moyer, chair of the National Organic Standards Board
The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation's most popular vegetable—they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting. "Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won't," says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). "I've talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals."
The solution: Buy organic potatoes. Washing isn't good enough if you're trying to remove chemicals that have been absorbed into the flesh.
5. Farmed Salmon
The expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish.
The problem: Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. "You can only safely eat one of these salmon dinners every 5 months without increasing your risk of cancer," says Carpenter, whose 2004 fish contamination study got broad media attention. "It's that bad." Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.
The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it's farmed. There are no commercial fisheries left for wild Atlantic salmon.
6. Milk Produced with Artificial Hormones
The expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society
The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. "When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract," says North. As it turns out, the casein in milk protects most of it, according to several independent studies. "There's not 100% proof that this is increasing cancer in humans," admits North. "However, it's banned in most industrialized countries."
The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.
7. Conventional Apples
The expert: Mark Kastel, former executive for agribusiness and codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods
The problem: If fall fruits held a "most doused in pesticides contest," apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don't develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it's just common sense to minimize exposure by avoiding the most doused produce, like apples. "Farm workers have higher rates of many cancers," he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson's disease.
The solution: Buy organic apples. If you can't afford organic, be sure to wash and peel them first.
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