What's So Great About Phytochemicals?

The US Recommended Dietary Intake (DRI) for fruits and vegetables is 8 to 10 servings per day.  I know this sounds like a high hurdle but I cannot emphasize enough the health benefits to be gained by following this suggestion.  You would be hard-pressed to find a comparable health benefit from any single supplement.  Fruits and vegetables are loaded with plant-derived phytochemicals that give them flavor, a rainbow of colors and most importantly, resistance to disease.  Not only are the plants protected but so are you.  These phytochemicals, also called phytonutrients, share their immune-boosting and anti-inflammatory properties with every bite.  This is achieved through a number of bioactivities that include anti-oxidation, which protects DNA and other cell components from oxidative damage.  Other phytochemicals affect gene expression leading to the synthesis of health-promoting proteins while others function analogously to hormones.

As a Professor of Nutrition Sciences, two text books that I reply heavily on for current nutritional information are Nutrition Concepts and Controversies by Sizer and Whitney and Prescription for Nutritional Healing by Phyllis A. Balch.  Both books provide an in depth and well-balanced review of the roles played by Phytochemicals.  Among the most recognizable antioxidants are the carotenoids and flavonoids.  Carotenoids, which include beta-carotene, lycopene and lutein, can be found in deeply pigmented fruits and vegetables such as apricots, broccoli, carrots, sweet potatoes and tomatoes. Flavonoids are widespread in berries, vegetables, soybeans, whole wheat and other whole grains, wine and tea.  Wine and tea are also excellent sources of the antioxidants resveratrol and tannins.  Curcumin is an antioxidant and anti-inflammatory agent found in turmeric that may reduce blood clot formation and inhibit enzymes that activate carcinogens. 

Phytonutrients found in whole grains include alkylresorcinol, lignans and phytic acid, all of which reduce the risk of some cancers.  Lignans, found in flaxseed, contain phytoestrogen that blocks estrogen activity so reduces the risk of cancer of the breast, ovaries, colon and prostate.  Phytoestrogens, such as genistein, are found in soybeans and soy foods.  In cell-based studies genistein was shown to accelerate the growth of breast cancer cells at low doses and inhibit growth at high doses.  (Further details surrounding this controversy can be found at http://egglrock.blogspot.com/2014/10/are-you-afraid-of-soy.html).  Indoles and isothyiocyanates, found in cruciferous vegetables such as broccoli, brussel sprouts, cabbage, cauliflower, horseradish, mustard greens and kale, may trigger the production of enzymes that block DNA damage from carcinogens.  Other phytochemicals that have the capacity to neutralize carcinogens include monoterpenes found in citrus fruit peels and oils, and phenolic acids found in coffee beans, fruit, oats, potatoes and soy beans. Saponins found in alfalfa sprouts, green vegetables, potatoes and tomatoes are thought to prevent cancer by interfering with DNA replication.   As an added bonus, saponins also stimulate the immune response.  Capsaicin found in hot peppers is a phytonutrient that modulates blood clotting and pain perception.  Chives, garlic, leeks and onion contain a phytonutrient called allicin that functions as an antimicrobial agent and may also lower blood cholesterol.

As a pharmacologist I have spent decades searching for a magic (i.e. billion dollar) pill that would mimic these effects.  After spinning my wheels for so many years I have come to the conclusion that the health benefit of whole foods containing many thousands of these nutrients, simply cannot be duplicated with a single chemical compound formulated into a once-daily dose pill.  For those individuals who are reluctant to embrace fruits, vegetables and whole grains a product called Juice Plus+ may help to bridge this gap.  The Juice Plus+ company makes capsules and chewables from 30 whole fruits and vegetables.  Although the company certainly has its fair share of detractors the wealth of published data in peer-reviewed journal articles has conclusively demonstrated the product’s ability to positively affect biomarkers of human health.  Juice Plus+ is endorsed by a formidable number of physicians who clearly believe it is the next best thing to whole foods.  While the product cannot be used as a meal replacement it is a simple way to consume the best that phytonutrients have to offer. 

Are You Afraid of Soy?

Since I am not a vegetarian or vegan I cannot say that I am a big Soy fan but, as a Professor of Nutrition I can surely tell you that Soybeans are a wonderful source of health promoting phytochemicals.  These plant-derived compounds have biological activities that include protecting DNA and other cellular compounds from oxidative damage, driving the expression of health promoting proteins, and mimicking the activity of the body’s own hormones.

Asians living in Asia have been consuming a soy-rich diet for thousands of years and currently appear to derive many health benefits including lower incidence of heart disease and certain cancers, and Asian women suffer fewer menopausal symptoms.  The effects on the heart are thought to be linked to the ability of plant sterols to lower blood cholesterol although, this may also be due to reduced consumption of saturated fatty acids (Clin Nutr 91:32).  Soy foods also contain phytoestrogens which are related to human estrogen and thought to both mimic AND oppose its effects.  Epidemiological studies have shown better breast cancer survival rates of Chinese soy eaters but no effect or mixed results on US women (Nutr Rev 568:542; JAMA 302:2437).  In cell-based studies the phytoestrogen genistein was shown to accelerate the growth of breast cancer cells at low doses and inhibit growth at high doses (Anticancer Res 32:1181;  Nutr Rev 67:398).  Such in vitro studies clearly do not translate in vivo but these opposing actions should give pause to those considering taking soy as a supplement.  Also, the American Heart Association could not determine any consistent findings to demonstrate a relationship between soy consumption and menopausal symptom.

Another serious concern is allergic reaction to soy.  Allergic response to soy proteins is as common as those seen with milk, eggs, peanuts, tree nuts and shellfish but the reaction tends to be less severe (Am Soc Nutr Sci 134:1213S).  To facilitate digestion, soybeans, like all legumes should be thoroughly cooked.  Edamame is an immature soybean which is appealing because the young beans are easier to digest.  Tofu is a bean curd derived from soybeans, and fermented versions include soy sauce, soybean paste, natto, and tempeh, among others.  Soybeans are a common source of lecithin, a phospholipid used as an emulsifier in many processed condiments and packaged goods.  People with soy allergies should definitely read food labels as small quantities of soy proteins have been found in some soy lecithin preparations (Int Arch Allergy Immunol 126:218). 

Taken together, the observations and findings of soy-based diet outcomes suggest that soy is a healthy phytochemical that should be consumed in moderation.  However, it should be avoided completely if you are allergic.  For those of you concerned about genetically modified soy be sure to read the previous blog:  http://egglrock.blogspot.com/2014/09/what-you-need-to-know-about-gmo.html.

What you need to know about GMO

As a Food Scientist and Pharmacologist I am a tad conflicted about the use of genetically modified organisms (GMO) for food production.  My entire Doctoral dissertation would not have been made possible without the use of a genetically engineered organism.  This technology has greatly improved the safety and welfare of the farmers who produce the crops we eat by enabling them to use considerably less pesticide.  The resistant crops also provide a safety net to the non-GMO plants grown nearby, due to the suppressed growth of infectious pests.

 

Genetic modifications of plants fall into one of three categories:  Resistance to pesticides, herbicides or viral infections.   Most people simply cannot appreciate the impact that GMO technology has had on our ability to greatly increase the global food supply.  That said, I wouldn't doubt that the increase in the food supply has also contributed to the global obesity and diabetes epidemics.  Even more alarming is the exponential rate at which the weeds have become resistant to herbicides such as glyphosate.  In just a single decade the resistance to glyphosate has exploded which has jeopardized the many benefits afforded by the genetically modified seeds.  As a result farmers have instituted a sustainability plan:  Use herbicide/pesticide judiciously, include a weed a management plan and ensure crop rotation.

But these solutions do not address the heart of the concern, that to the safety of the consumer.  Although genetic engineering is used to produce a limited array of crops, the impact on the food supply is quite broad since the technology impacts the production of sugar, corn oil, soybean oil, canola oil, and soy lecithin.  While it is thought that such products may pose an allergic or toxic threat no observation has been conclusively demonstrated by a number of reputable authorities including the Food and Drug Administration (FDA), National Academy of Sciences (NAS) and the World Health Organization (WHO).

To alleviate this concern we can expect to see labeling that distinguishes GMO from non-GMO food products.  Already, food suppliers using non-GMO ingredients proudly include that claim on their labels.  How do you know if the produce you purchase at the supermarket is truly organic or non-GMO? If the produce code (that little sticker on each item) begins with the number 9 then the item is organic. If the number begins with 8 then it is genetically modified and if it is conventionally grown then the number begins with 3 or 4. Greater transparency for GMO-produced food products is a work in progress as some producers, such as those in the supplement industry, seek to replace GMO ingredients with non-GMO varieties.  If other food suppliers follow this same practice where will that leave the utility for GMO?  

According to a Rutgers survey taken in 2013, most consumers lack a critical understanding and appreciation of GMO, and have no idea which food products are directly impacted by the technology. Since labeling is not mandatory the distinction between GMO and non-GMO can be a cryptic process.  One way to significantly reduce consumption of GMO-tainted foods is to avoid processed foods which are the items most likely to contain modified sugar, corn, soybean and canola-derived products.  Given that ~90% of these crops are genetically modified they are not likely to disappear from the food chain in the US any time soon.  In the meantime, there's no better time than the present to go Organic.

What do Broccoli and Red Wine have in Common?

They certainly don’t look very similar but you’d be surprised to know that both broccoli and red wine (and possibly ANY alcoholic beverage) provide the same health benefit.  Broccoli contains a molecule called glucoraphanin that when chewed, produces sulforaphane.  Sulforaphane activates a transcription factor called NRF2 that stimulates the production of a host of molecules that protect cells from damage caused by toxins, environmental and otherwise. 

Alcohol, red wine in particular, stimulates this very same response through a chemical called resveratrol.  Of course, over-consumption of alcohol will cancel out the health benefit of resveratrol, making your entire body MORE prone to the damaging effects of environmental toxins.  Women should limit themselves to one glass of wine per day while men may consume no more than two. 

Broccoli, on the other hand, may be consumed in unlimited quantity (although you need only consume 150 grams to reap this protective effect) so long as your stomach can cope with its digestion.  Broccoli is placed in the category of soluble fiber, a type of fiber that doesn't break down until it reaches the large intestine, where digestion causes gas.  Plus, broccoli contains a small amount of raffinose, a complex sugar that produces gas, which is also found in beans.  If digestion of broccoli is an issue for you then cooking this vegetable may help to alleviate some of this unwanted effect.  Other sources that may be more agreeable with your intestine are broccoli sprout tea (purchased from your local health food store or Amazon) or a source from Juice Plus+ that I promote in my Healthcare practice.  Just two capsules per day will provide you with an entire serving of eight healthy vegetables, including broccoli.  Click here to learn more about this whole food product.

Clean Eating 101

Why we should practice clean eating:  Clean eating is really the ideal solution in order to achieve good health.  There is no down side to following these very sensible principals:

1. Limit or avoid altogether processed foods.  It takes very little extra effort to serve/consume whole foods at every meal instead of processed foods.  Although my kids just love those boxed or frozen mac-n-cheese products, they will gleefully wolf down my home-made version using brown rice pasta.  The slow food movement, which promotes cooking from scratch and eating meals at home, is not as slow as you think.  By preparing foods yourself you’ll avoid overdosing on sugar, fat and salt and likely, save a few bucks in the process.

2. If you must eat refined grain products (i.e. crackers, chips…) look for products made with ingredients you recognize with limited salt and artificial preservatives.

3. Include lean protein and complex carbs in every meal.  The American diet is top heavy in simple carbs and fats, but a little protein at every meal will provide longer lasting satiety and stave off a possible binge in the middle of the day.  This is easily accomplished by adding nuts or beans to any meal.

4. A quick read through of Salt Sugar Fat by Michael Moss is all it takes to convince you that your taste buds and sensory perception have been adulterated by the Food industry’s glut of salty, sugary and fatty snack/processed foods.  You can fight the addictive urge for such food by avoiding the center isles of your local food markets.  Did you ever notice that all the fresh produce and whole foods are located at the perimeter of the store?  Just think of all the time that you will save by making just one big loop around the store.

5. Who needs empty calories?  Welcome to the 21st century.  No one really should be drinking soda (diet or otherwise) or eating Swedish fish on a regular basis.  Just think what that soda is doing to your bone density (since the carbonation may interfere with calcium absorption).  Sorry to put the kibosh on milk-cokes.  In case you are wondering, sugar should be limited to 6 teaspoons per day for women and nine teaspoons per day for men.

6. Red wine- say yes; Margarita Ville-take a pass.  The sensory experience of a beautiful glass of red wine need not be limited to special occasions.  A daily glass (or two for men) provides an excellent burst of antioxidants by way of a substance called resveratrol.  While purported to have a myriad of health benefits resveratrol is largely known for preventing damage to blood vessels, reducing low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and preventing blood clots.  Of course, these benefits will be offset if you overindulge.  And that Margarita served in a festive salted glass at your favorite TexMex hot spot? Probably has more sugar and other additives that you really should avoid.

7. Salt and hypertension:  Hypertension is a relatively new phenomenon that presented largely with the advent of canned foods.  To avoid succumbing to this condition, or to alleviate already elevated blood pressure, salt intake should be kept below 2400 mg per day. This, unfortunately, means laying low on pickled and fermented foods and really reading the ingredient lists on packaged goods.  If you stick with whole foods as per principal #1, you cannot go wrong.

8. How many servings of fruits and vegetables do you really need?  The current food guide pyramid suggests we get 2 to 4 servings of fruits and 3 to 5 servings of vegetables each day.  Although this sounds like a tall order a full serving is probably not as much as you think.  For fruits this equals just one medium sized fresh fruit or ½ cup chopped, cooked or canned fruit, or ¾ cup fruit juice (look for unsweetened).

9. Not all fats are bad for you:  Saturated and trans fats found in processed foods, sweets and fast food are bad for you because over time, the fats accumulate in your arteries, leading to atherosclerosis (arteriosclerosis is the accumulation of calcium in the arteries, in case you did not know).  However, the mono- and polyunsaturated fats found in olive oil, nuts, fish and avocados are good for your heart and can help raise your good HDL cholesterol.  The structure of these fats does not allow them to stack on top of one another, so cannot clog the arteries.  They also appear to have a positive effect on insulin levels and support blood sugar control.

10. The importance of whole grains:  The Whole grain council recommends 3 to 5 servings of whole grains per day for a healthy adult.  For many people this is a bit of a challenge as so many of our everyday carb choices contain very little whole grains (think white bread, white rice, semolina-based pasta, goods made with unbleached flour, and of course, the ubiquitous pizza).  By focusing on whole grains we will automatically avoid foods with a high glycemic index, that rapidly raise blood glucose levels.  Foods prepared with whole grains are so much more readily available than they were years ago.  If you go to the Whole Grain Council Web site (http://wholegrainscouncil.org/recipes/cooking-whole-grains) you will be pleasantly surprised by the number of food and recipe options based on quinoa, oats and brown rice, to name a few.