The 150 Healthiest Foods on Earth_ The Surprising, Unbiased Truth About What You Should Eat and Why ( PDFDrive )

["So\tcereal\tgrains\tare\tactually\ta\trecent\taddition\tto\tthe\tdiet\tof\thumanity.\t(Ten thousand\tyears\tis\tless\tthan\ta\tnanosecond\tin\tthe\ttwenty-four-hour\ttime\tclock\tthat represents\tthe\t2.4\tmillion\tyears\tthe\thuman\tgenus\thas\tbeen\ton\tthe\tplanet.)\tAs Cordain\tpoints\tout,\twe\thave\tactually\thad\tlittle\ttime\tsince\tthe\tinception\tof\tthe agricultural\trevolution\t10,000\tyears\tago\tto\tadapt\tto\ta\tfood\ttype\tthat\tnow represents\thumanity\u2019s\tmajor\tsource\tof\tcalories\tand\tprotein. Are\tWhole\tGrains\tAny\tBetter? Truth\tbe\ttold,\tgrains\thave\ta\thost\tof\tnutritional\tshortcomings.\tIt\u2019s\tfinally becoming\taccepted\twisdom\tthat\tthe\trefined\tgrains\u2014which\tconstitute\tmost\tof our\tcereals,\tpastas,\tand\tbreads\u2014are\tabsolutely\tuseless\tnutritionally,\tbut\tI\u2019m\tnot 100\tpercent\tsure\tso-called\t\u201cwhole\u201d\tgrains\tare\tlight\tyears\tbetter.\tOne\treason\tis that\tno\tgrain\tcan\tbe\teaten\tin\ta\tcompletely\tunrefined\tstate.\tNo\tone\tplucks\twheat from\tthe\tground\tand\tstarts\teating.\tAll\tgrains\tby\tdefinition\thave\tto\tbe\tmilled\tand ground\tto\tsome\tdegree,\tone\treason\tbeing\tthat\tin\ttheir\tnatural\tstate\tthey\tcontain many\t\u201cantinutrients,\u201d\tsubstances\t(like\tphytates)\tthat\tinterfere\twith\tthe\tabsorption and\tassimilation\tof\tnutrients\tin\tthe\tgrain,\tespecially\tminerals.\tIt\u2019s\tnot\ta\tmatter\tof whether\tto\trefine\tthem,\tit\u2019s\ta\tmatter\tof\thow\tmuch. Ostensibly,\t\u201cwhole\tgrains\u201d\thave\tbeen\tless\tprocessed\tand\tless\tmilled\tthan the\treally\trefined\tjunk\tand\ttherefore\tcontain\tmore\tof\tthe\tbran\u2014the\touter\tcoating \u2014of\tthe\tgrains,\tproviding\tfiber\tfor\tthe\tdiet.\t(Oats\tare\tdifferent\tfrom\tbarley, wheat,\tand\tother\tgrains\tin\tthat\tthey\tretain\tthe\tbran\tand\tgerm\tlayers\twhere\tmost of\tthe\tnutrients\tare\tfound.)\tBut\tread\tthe\tlabel\tof\tmost\t\u201cwhole\tgrain\u201d\tcold\tcereals \u2014they\tare\tfiber\tlightweights.\tIt\u2019s\trare\tto\tfind\ta\tcereal\twith\t5\tg\tof\tfiber\tper serving\u2014most\thave\t1\tor\t2,\tmaking\tit\ta\tpretty\tbad\tnutritional\tbargain.\tCompare that\tto\tan\tavocado\t(11\tto\t17\tg)\tor\ta\tserving\tof\tbeans\t(11\tto\t17\tg)\tor\ta\tguava\t(8 g). Then\tthere\u2019s\tthe\tgluten\tissue.\tGluten\tis\ta\tprimary\tcomponent\tof\tgrains\tsuch as\tbarley,\trye,\toats,\tand\tespecially\twheat.\tA\tfull-blown\tallergy\tto\tgluten\tis\tcalled celiac\tdisease,\tand\tat\tone\ttime\tit\twas\tthought\tto\taffect\t1\tin\t200\tpeople.\tNow\tthe figure\tis\tbelieved\tto\tbe\tcloser\tto\t1\tin\t33,\tand\tsome\texperts\tsay\tit\u2019s\teven\tmore common\tthan\tthat.\tAs\tJames\tBraly,\tM.D.,\tsays\tin\this\tbook\tDangerous\tGrains, celiac\tdisease\tis\tjust\tone\tsubset\tof\tgluten\tsensitivity.\tMany,\tmany\tmore\tpeople than\thave\tceliac\tdisease\thave\tundiagnosed\tor\tdelayed\tfood\tsensitivities,\tand wheat\tand\tgluten\tare\tprime\ttriggers.\t(Wheat\tis\tone\tof\tthe\tseven\ttop\tallergens\tin the\tdiet.)\tI\tcan\ttell\tyou\tthat\tamong\tnutritionists,\tnaturopaths,\tand\tdoctors practicing\tintegrative\tand\tfunctional\tmedicine,\tone\tof\tthe\tfirst\tdietary\torders\tof","business\twith\tpatients\twho\thave\tmultiple\tcomplaints\tis\tto\ttake\tthem\toff\twheat, dairy,\tand\tsugar.\tAlthough\tI\tcan\u2019t\tprove\tit\tscientifically\tbeyond\ta\tshadow\tof\ta doubt,\tin\tthe\texperience\tof\tthousands\tof\tpeople\tthe\tremoval\tof\twheat\t(and\tdairy and\tsugar)\tproduces\tremarkable\trelief\tfrom\ta\tvery\twide\tvariety\tof\tsymptoms, not\tthe\tleast\tof\twhich\tis\tunwanted\tweight\tand\tbloat. What\u2019s\tWrong\twith\tthe\tOld\tFood\tPyramid This\tbrings\tus\tto\tthe\twhole\tconnection\tto\tobesity,\tdiabetes,\tand\tblood\tsugar.\tIt\u2019s worth\tnoting\tthat\tthe\told\t(thankfully\tdiscredited)\tfood\tpyramid,\twhich\thad\tsix\tto eleven\tservings\tof\tgrains\tat\tthe\tbottom\tof\tthe\tstructure,\twas\tsuspiciously\tsimilar to\tthe\tpyramid\tused\tby\tfarmers\tto\tfatten\tup\tcattle.\tIf\tyou\twant\tto\tfatten\tup\tfarm animals,\tyou\tfeed\tthem\tgrain,\tnot\tgrass.\tThink\tit\u2019s\tall\tthat\tdifferent\twith\tpeople? Think\tagain.\tWhile\tthe\turban\tlegend\tis\tthat\t\u201cwhole\tgrains\u201d\traise\tblood\tsugar much\tmore\tslowly\tthan\ttheir\trefined\tcousins,\tan\texamination\tof\tthe\tglycemic index\tand\tglycemic\tload\ttables\tshows\tthis\tis\tnot\talways\tthe\tcase.\tBrown\trice\tand white\trice\thave\tvirtually\tthe\tsame\tglycemic\timpact.\tSo\tdo\t\u201cwhole\twheat\u201d\tand white\tbread.\tGrains,\tby\tand\tlarge,\tare\tstarch\tjuggernauts\tand\talmost\tall\tof\tthem raise\tblood\tsugar\t(and\tinsulin)\tquickly. My\tfriend,\tthe\ttraditional\tnaturopath\tDr.\tRegina\tWilshire,\tN.D.,\twhose knowledge\tof\tfood\tis\tencyclopedic\tand\twho\tcontributed\tthat\tknowledge generously\tto\tthis\tbook,\tputs\tit\tthis\tway:\t\u201cI\u2019ve\tyet\tto\tsee\ta\tgrain\tfood\tthat compares\twith\ta\tnonstarchy\tvegetable\tfor\tmicronutrients,\tcalories,\tor\tfiber content.\tWhile\tgrains\tdo\tadd\tthe\tperception\tof\tvariety\tand\tbulk\tin\tthe\tdiet, they\u2019re\tnot\ta\tsuperior\tsource\tfor\tessential\tnutrients\twhen\tcompared\twith\tother options.\tAnd\tit\u2019s\tdifficult\tto\teat\tgrain\tfoods\ton\ttheir\town\u2014they\u2019re\toften\tthe delivery\tvehicle\tfor\tadditional\tcalories\tbecause\ton\ttheir\town\tthey\u2019re\tbland,\tso many\twind\tup\teating\tmore\tcalories\tas\tthey\tenhance\tthe\ttaste\tof\tbread,\tcereal,\tor pasta.\u201d\tAmen. Choose\tYour\tGrains\tWisely So\tdo\tI\twant\tto\twipe\tgrains\toff\tthe\tface\tof\tthe\tearth?\tOf\tcourse\tnot.\tNor\tdo\tI think\twe\tshould\tnever\teat\tthem.\tBut\tbetween\ttheir\tvery\tmodest\tnutritional content,\ttheir\tpropensity\tto\ttrigger\tgluten\tand\tgrain\tintolerances,\ttheir\tconnection (for\tmany)\tto\tcarbohydrate\taddiction,\tand\u2014despite\tgood\tPR\tcampaigns\u2014their limited\tdelivery\tof\tfiber,\tit\u2019s\thard\tto\tsee\thow\tgrains\tare\tamong\tthe\tbest\tfoods\ton the\tplanet.\tSure,\tthere\tare\tplenty\tof\tstudies\tof\thealthy\tdiets\tthat\tshow\tthat\tpeople","eating\t\u201cfruits,\tvegetables,\tfish,\tomega-3\tfats,\tand\twhole\tgrains\u201d\tdo\tway\tbetter healthwise\tthan\tthose\teating\tthe\tStandard\tAmerican\tDiet.\tBut\tit\u2019s\ta\treal\tstretch to\tattribute\tthose\thealth\tbenefits\tto\tthe\tgrains.\tIn\tmy\topinion,\tif\tpeople\twere eating\tplenty\tof\tfish,\tvegetables,\tfruits,\tomega-3\tfats,\tand\tM&Ms\tthey\u2019d\tstill\tbe much\thealthier\tthan\tmost\tof\tAmerica. Let\u2019s\tput\tit\tthis\tway:\tIf\tyou\tate\ta\tgreat\tbalance\tof\tfoods\tfrom\tthe\t150\tthat make\tup\tthe\tlist\tof\tthe\thealthiest\tfoods\ton\tthe\tplanet,\tand\tyou\tnever\ttouched\ta grain\tfor\tthe\trest\tof\tyour\tlife,\tyou\twouldn\u2019t\tbe\tmissing\tanything\tnutritionally. The\tsame\tcannot\tbe\tsaid\tof\tthe\tfruits,\tvegetables,\teggs,\toils,\tspices,\tmeat,\tfish, and\tpoultry. And\tin\tany\tcase,\tthere\u2019s\talways\toatmeal.\tThat\u2019s\ta\tminimally\tprocessed grain\tthat\u2019s\ttruly\tworth\teating. Oatmeal\t Oatmeal\thas\ta\tplace\ton\tvirtually\teveryone\u2019s\t\u201cbest\tfoods\u201d\tlist.\tIt\u2019s\tthe Muhammad\tAli\tof\tfoods\u2014everybody\tloves\tit,\tno\tmatter\twhere\tyou stand\tin\tyour\tdietary\tphilosophy.\tEven\tthose\twho\tare\tstringent\tabout keeping\tcarbs\tlow\tsoften\ta\tbit\twhen\tit\tcomes\tto\toatmeal.\tThe\t\u201cguru\u201d of\tdiabetic\tdiets,\tDr.\tRichard\tBernstein,\twho,\tone\tmight\tsay\tjokingly, \u201cnever\tmet\ta\tcarb\the\tdidn\u2019t\tdislike,\u201d\tallows\toatmeal\tonce\ta\tday\tfor\this diabetic\tpatients.\tAnd\tof\tcourse,\tit\u2019s\tbeen\ta\tstaple\tof\tthe\thigh-carb folks\tfor\tdecades.\tI\tcan\tstill\tremember\tseeing\tthe\tbodybuilders\tat Gold\u2019s\tGym\twith\ttheir\tTupperwares\tfull\tof\tthe\tstuff,\tusually\tmixed with\tscrambled\teggs. So\twhat\tis\tit\tabout\toatmeal\tthat\tmakes\tit\tgo\tto\tthe\thead\tof\tthe\tlist\tfor\teveryone\u2019s favorite\thealth\tfoods?\tLet\u2019s\tstart\twith\tfiber.\tOats\tare\tsimply\ta\tgreat\tsource\tof fiber\tand\tcontain\ta\tnice\tmix\tof\tboth\tessential\tkinds\t(55\tpercent\tsoluble\tand\t45 percent\tinsoluble).\tBut\tthe\tsoluble\tfiber\tin\toats,\tknown\tas\tbeta-glucan,\tis\treally responsible\tfor\tgiving\toatmeal\tits\thigh\tnutritional\taccolades. Oatmeal\tTurbocharges\tYour\tImmune\tSystem Beta-glucan\tis\tactually\ta\ttype\tof\tpolysaccharide\t(a\tlong\tstring\tof\tglucose molecules).\tBeta-glucan\thelps\tlower\tcholesterol\tlevels\tand\tsignificantly\treduces the\trisk\tof\tcardiovascular\tdisease\tand\tstroke.\tThe\tUSDA\truled\tthat\tcompanies making\toats\tfor\tcereal\tcan\tmake\tthe\tclaim\tthat\ttheir\tproduct\thelps\treduce\tthe","risk\tof\theart\tdisease,\tthough\tcertain\tstipulations\texist,\tone\tof\twhich\tis\tthat\ta serving\tmust\thave\tat\tleast\ta\t\u00bd\tgram\tof\tbeta-glucan. Beta-glucans\tenhance\tthe\tbody\u2019s\timmune\tsystem\tby\tturbocharging\tits response\tto\tbacterial\tinfection.\tThey\tdo\tthis\tby\tactivating\tcertain\twhite\tblood cells\tcalled\tmacrophages,\twhich\tact\tlike\thungry\tlittle\t\u201cPac-Men,\u201d\tgobbling\tup foreign\tinvaders\tlike\tfungi\tand\tbacteria.\tResearch\tis\tcurrently\tgoing\ton\tto determine\twhether\tbeta-glucans\tmight\tactually\tboost\tthe\tability\tof\tthe\tbody\tto kill\tcancer\tcells,\tin\taddition\tto\ttheir\tability\tto\tlower\tbad\tcholesterol\tand triglycerides,\tsome\tof\tthis\tresearch\tis\tquite\tpromising. Oatmeal\talso\thas\ta\tvery\tlow\tglycemic\tload,\tmeaning\tit\thas\ta\tvery,\tvery modest\teffect\ton\tblood\tsugar.\tType\t2\tdiabetics\talso\tseem\tto\tbenefit\tfrom\tthe beta-glucan,\tas\tit\tappears\tto\tbe\thelpful\tin\tstabilizing\tblood\tsugar,\twhich\tis probably\twhy\tBernstein\tallows\tit. Oats\tcontain\tavenanthramide,\ta\tpolyphenol\tantioxidant\tunique\tto\toats\tand believed\tto\thave\tanti-inflammatory\tand\theart-healthy\tproperties.\tMany\tpeople believe\tthat\tit\u2019s\tthe\tavenanthramides\tin\toats\tthat\tare\tresponsible\tfor\tthe\thealing properties\tof\ta\ttraditional\toatmeal\tbath. Oatmeal\tHas\tMore\tProtein\tThan\tAny\tPopular\tCereal In\taddition\tto\tits\t5\tg\tof\tfiber\tcontent,\toatmeal\thas\tthe\thighest\tprotein\tcontent\tof any\tpopular\tcereal:\t8\u00bd\tg\tof\tprotein\tin\t\u2154\ta\tcup\tof\toats.\tIt\talso\tcontains phosphorus,\tpotassium,\tselenium,\tmanganese,\tand\ta\tcouple\tof\tmilligrams\tof iron. The\tdownside\tof\toats:\tThere\tare\ttwo\tgroups\tof\tpeople\twho\tshould\tbe\tvery cautious\tin\ttheir\tconsumption\tof\toats.\tFirst,\tthose\twho\tare\tgluten\tsensitive. Celiac\tdisease\tis\tthe\tmost\tdramatic\texample\tof\tgluten\tintolerance,\tbut\tmany people\tare\tgluten\tsensitive\twithout\thaving\tfull-blown\tceliac\tdisease. Unfortunately,\tbarley,\toats,\trye,\tand\twheat\tare\tall\tgluten-containing\tgrains (though\twheat\tis\tby\tfar\tthe\tworst\toffender).\tThe\tsecond\tgroup\tneeding\tto\tbe careful\tare\tthose\tsuffering\tfrom\turic\tacid\u2013related\tproblems\t(i.e.,\tgout\tand\tkidney stones);\toats\tcontain\tpurines,\twhich\tare\tsubstances\tthat\tbreak\tdown\tto\turic\tacid in\tthe\tbody. Choosing\tthe\tBest\tOats Besides\tthe\tpacks\tand\tthe\tinstant\toatmeal,\tboth\tof\twhich\tare,\tin\tmy\topinion, worthless,\tthere\tare\tseveral\tgreat\tways\tto\tget\toatmeal.\tGroats\tare\tdehulled\toats, probably\tthe\tleast\tprocessed,\tbut\tyou\tdon\u2019t\tsee\tthem\taround\tmuch.\tSteel-cut oats,\talso\tknown\tas\tIrish\tor\tScottish\toats,\trequire\tless\tcooking\ttime\tthan\tthe","whole\toats,\tbut\thave\tall\tthe\tgreat\toatmeal\thealth\tbenefits.\tSo\tdo\trolled\toats,\tbut make\tsure\tthey\u2019re\told-fashioned\tand\tthick,\twhich\tmeans\tthey\u2019re\tless\tprocessed. One\tmore\tthing:\tIt\tseems\tto\tbe\ta\twell-kept\tsecret\tthat\toats\tdo\tnot\tneed\tto\tbe cooked.\tSo\tlet\tme\tlet\tthe\tcat\tout\tof\tthe\tbag:\tEver\tsee\tthe\tSwedish\tcereal\tmuesli in\tthe\tsupermarkets?\tIt\u2019s\traw\toats!\tThey\u2019re\tamazing\u2014I\thave\tthem\tall\tthe\ttime, lightly\tmoistened\tin\teither\traw\tmilk\tor\tjuice,\tor\teven\thot\twater.\tI\tlet\tthem\tsit\ta few\tminutes,\tthen\tthrow\ton\tthe\tberries\tand\tnuts\tand\tgo\tto\ttown.\tAnd\tdon\u2019t\tlet the\tpackage\tinstructions\tput\tyou\toff\u2014while\tthat\t20\tminute\tcooking\ttime\tdoes give\tyou\ta\trich,\thearty\tflavor,\tit\u2019s\tcompletely\tunnecessary\tto\tget\tthe\thealth benefits\tor\tthe\trich\ttaste.\tI\tmake\tthem\ton\tthe\tstove\tin\tless\tthan\t5\tminutes.\tThey taste\tjust\tfine. WORTH\tKNOWING The\ttype\tof\toatmeal\tyou\tbuy\tmakes\tall\tthe\tdifference\tin\tthe\tworld. Forget\tabout\tthe\tinstant\tpacks;\tthey\tare\tnot\teven\tin\tthe\tball\tgame. They\u2019re\tusually\tsweetened,\tmaking\ttheir\tpotential\tbenefits\tfor diabetics\tdisappear.\tThe\tless\tprocessing,\tthe\thigher\tthe\tfiber,\tthe lower\tthe\tglycemic\tload\t(sugar\timpact),\tand\tthe\tbetter\tthe\toatmeal\tis for\tyou.","","Quinoa\t Quinoa\tis\tanother\tof\tthose\tfoods\tthat\tkeeps\tgetting\tmiscategorized\u2014 everyone\tthinks\tit\u2019s\ta\tgrain,\teveryone\tuses\tit\tlike\ta\tgrain,\tbut\tit\u2019s actually\ta\tseed.\tAnyway,\twho\treally\tcares?\tYou\tknow\thow\tthe\told saying\tgoes\t.\t.\t.\tif\tit\tlooks\tlike\ta\tgrain\tand\tit\tacts\tlike\ta\tgrain\t.\t.\t.\tSame principle. The\tStuff\t\u201cWar\tBalls\u201d\tAre\tMade\tOf Quinoa\twas\tknown\tby\tthe\tIncas\tas\tthe\t\u201cmother\tof\tgrains.\u201d\tThey\tused\tthe\tseeds of\tthis\tplant\tas\tone\tof\ttheir\tchief\tsources\tof\tnutrition.\tIn\tfact,\tlegend\thas\tit\tthat the\tIncan\tarmies\tfrequently\tmarched\tfor\tdays\tat\ta\ttime\teating\ta\tmixture\tof quinoa\tand\tfat\tknown\tas\t\u201cwar\tballs,\u201d\tand\tat\tplanting\ttime\ttradition\tdemanded that\tthe\tIncan\tleader\twould\tplant\tthe\tfirst\tquinoa\tseed\tusing\ta\tgold\tshovel. Quinoa\tis\ta\thighly\tnutritious\tfood\tand\tis\tconsidered\ta\thigh-protein\t\u201cgrain.\u201d The\tprotein\tquality\tand\tquantity\tin\tquinoa\tseed\tis\toften\tsuperior\tto\tthose\tof\tmore common\tcereal\tgrains,\tand\tthe\tnutritional\tquality\tof\tthis\tcrop\thas\tbeen\tcompared to\tthat\tof\tdried\twhole\tmilk\tby\tthe\tFood\tand\tAgriculture\tOrganization\t(FAO)\tof the\tUnited\tNations.\tQuinoa\tis\thigher\tin\tlysine\tthan\twheat\t(lysine\tis\tan\tamino acid\tthat\u2019s\tscarce\tin\tthe\tvegetable\tkingdom),\tand\tthe\tamino\tacid\tcontent\tof quinoa\tseed\tin\tgeneral\tis\tconsidered\twell\tbalanced\tfor\thuman\tand\tanimal nutrition,\tand\tsimilar\tto\tthat\tof\tcasein. Preparing\tand\tEating\tQuinoa You\tcan\tuse\tquinoa\tto\tmake\tflour,\tsoup,\tor\tbreakfast\tcereal.\tMost\tquinoa\tsold\tin the\tUnited\tStates\thas\tbeen\tsold\tas\twhole\tgrain\tthat\tis\tcooked\tseparately\tas\trice","or\tin\tcombination\tdishes\tsuch\tas\tpilaf.\tNoted\tnatural-foods\texpert\tand\tauthor Rebecca\tWood\tsuggests\tcooking\tabout\t2\tcups\tof\tstock\tor\twater\tper\tcup\tof quinoa,\twhich\tshould\tyield\tabout\t3\tcups\tof\tcooked\tgrain\tand\ttake\tonly\tabout\t15 minutes\tto\tprepare.\tShe\treminds\tus\tthat\tit\tis\tas\tversatile\tas\trice\t(and,\tin\tmy opinion,\ta\tgood\tdeal\tbetter\tfor\tus)\tand\tcan\tbe\tsubstituted\tfor\trice\tin\tany\trecipe, or\tused\tas\ta\tside\tdish. Quinoa\thas\ta\tlower\tsodium\tcontent\tand\tis\thigher\tin\tcalcium,\tphosphorus, magnesium,\tpotassium,\tcopper,\tmanganese,\tand\tzinc\tthan\twheat,\tbarley,\tor\tcorn. It\u2019s\tparticularly\thigh\tin\tiron\u2014\u00bd\tcup\tcontains\talmost\t8\tmg,\tway\tmore\tthan\tany other\tcereal\tgrain,\ta\thefty\t5\tg\tof\tfiber. Grain\tRunner-Up Rice\t(brown) Depending\ton\twhich\tof\tthe\tdifferent\tvarieties\twe\u2019re\ttalking\tabout\u2014and\thow\tit\u2019s prepared\u2014rice\tcan\tbe\ta\tgreat\tfood\tor\tit\tcan\tbe\ta\tuseless\twaste\tof\ttime.\tThere\tare thousands\tof\tstrains\tof\trice\ttoday,\tincluding\tthose\tgrown\tin\tthe\twild\tand\tthose that\tare\tcultivated\tas\ta\tcrop;\tmore\tthan\t550\tmillion\ttons\tof\tthe\tstuff\tare\tproduced annually\taround\tthe\tworld,\t92\tpercent\tof\tit\tin\tAsia.\tSo\ttwo\tfolks\tmay\tboth\tbe talking\tabout\t\u201ceating\trice,\u201d\tbut,\tfrom\ta\tnutritional\tpoint\tof\tview,\tthey\tmay\tin\tfact be\teating\tentirely\tdifferent\tfoods. While\twhite\trice\taccounts\tfor\tmost\tof\tthe\trice\teaten\tworldwide,\tbrown\trice is\tby\tfar\tthe\tmore\tnutritious\tof\tthe\ttwo,\tmainly\tbecause\tbrown\trice\tis\tthe\tentire grain\tof\trice,\twhile\twhite\trice\thas\thad\tthe\tbran\tlayer\tremoved.\tStripping\tthe grain\tof\tits\tbran\tlayer\tstrips\tit\tof\ta\tmajority\tof\tits\tfiber\tcontent\talong\twith\tmany of\tits\tvitamins\tand\tminerals.\tSince\tbrown\trice\tonly\thas\tthe\touter\thull\tremoved,\tit retains\tsuch\tnutrients\tas\tniacin,\tvitamin\tB6,\tmagnesium,\tmanganese, phosphorus,\tselenium,\tand\teven\tsome\tvitamin\tE. A\tcup\tof\tcooked\tbrown\trice\tcontains\tabout\t4\tg\tof\tfiber\t(four\ttimes\tthe amount\tin\twhite\trice),\tmost\tof\tit\tinsoluble\tfiber\tthat\thelps\tprotect\tagainst\tvarious types\tof\tcancers,\tincluding\tcolon,\tbreast,\tand\tprostate.\tDue\tto\tbrown\trice\u2019s\tfiber and\tphytonutrient\tcontent,\tthis\tgrain\talso\thelps\tin\tlowering\tcholesterol\tand preventing\theart\tdisease.\tAnother\tof\tbrown\trice\u2019s\tcomponents\tthat\taids\tin\tits cholesterol-lowering\teffect\tis\tcalled\toryzanol\tand\tis\tfound\tin\tits\toil.\tFor\tthat reason,\ta\tlot\tof\tpeople\tare\thyping\trice\tbran\toil\tas\ta\thealth\tfood.\tHowever,\tI absolutely\tdo\tnot\trecommend\tit.\tRice\tbran\toil\tis\thighly\trefined\tand\thas\ta\tterrible ratio\tof\tomega-6s\tto\tomega-3s\t(27:1).\tGet\tthe\toryzanol\tand\tthe\tother\thealthy ingredients\tfrom\tthe\trice\titself.","WORTH\tKNOWING Rice\tis\tpretty\tmuch\ta\tno-no\ton\tlow-carb\tdiets\tbecause\tof\tits\thigh glycemic\timpact\u2014in\tgeneral,\trice\traises\tblood\tsugar\tquickly, causing\tall\tsorts\tof\tproblems\tfor\tthose\tconcerned\twith\tdiabetes and\/or\tweight\tloss.\tThe\tfiber\tin\tbrown\trice\thelps\tlower\tthe\tglycemic index\tof\tsome\tvarieties,\tbut\tstill\tdoes\tnot\tmake\tit\ta\tlow-glycemic food. So\twhat\u2019s\tthe\tbest\tadvice?\tIf\tyou\teat\trice,\tstick\twith\twhole grain.\tForget\tabout\twhite,\tand\tdefinitely\tavoid\t\u201cinstant\u201d\trice. Consider\tusing\trice\tthe\tway\tthe\tEuropeans\tand\tAsians\tdo,\tas\ta\tsmall side\tdish,\tabout\tthe\tsize\tof\tan\tice\tcream\tscoop. Rice\tcan\tbe\ta\tgood\tfood,\tbut\tnot\tif\tit\u2019s\tbeen\tprocessed\tto\tdeath like\tmost\tof\tthe\trice\twe\tsee\tin\tindustrial\tnations.\tIn\tmy\topinion,\tthe best\tuse\tof\tconventional,\tprocessed,\tinstant\twhite\trice\tis\tas\ta packing\tmaterial. EXPERTS\u2019\tTOP\tTEN Mark\tHouston,\tM.D.,\tM.S.,\tF.A.C.P. Mark\tHouston\tis\tmy\tgo-to\tguy\tfor\tanything\tat\tall\tto\tdo\twith\thypertension and\/or\tmetabolic\tsyndrome.\tHe\u2019s\ta\tclinical\tprofessor\tof\tmedicine\tat\tVanderbilt University\tMedical\tSchool\tand\tmedical\tdirector\tat\tHypertension\tand\tVascular Biology\tInstitute\tand\tthe\tLife\tExtension\tInstitute\tat\tSaint\tThomas\tHospital\tand Medical\tCenter\tin\tNashville.\tHe\u2019s\talso\tthe\teditor\tin\tchief\tof\tJANA\t(Journal\tof the\tAmerican\tNutraceutical\tSociety).\tHis\tbook\tWhat\tYour\tDoctor\tMay\tNot\tTell You\tabout\tHypertension:\tThe\tRevolutionary\tNutrition\tand\tLifestyle\tProgram\tto Help\tFight\tHigh\tBlood\tPressure\tshould\tbe\trequired\treading\u2014I\trecommend\tit\tto everyone.\tI\tlove\this\tpractice\tphilosophy,\t\u201cA\twise\thealer\tuses\tthat\twhich\tworks,\u201d and\tI\tlove\thim! 1.\tSpinach:\tContains\tthirteen\tflavonoids\twith\tanticancer\tproperties\tespecially effective\tagainst\tprostate,\tskin,\tcolon,\tand\tbone\tcancer.\tIt\u2019s\ta\tnatural\tanti- inflammatory,\tis\tgood\tbrain\tfood,\treduces\tneurological\tdamage\tafter\tstrokes, improves\tvision,\tand\tis\ta\tgood\tsource\tof\tiron.\tPlus\tit\tcontains\tfour\tnatural ACE\tinhibitors\tto\treduce\tblood\tpressure,\tand\tvitamin\tK\tfor\tosteoporosis","prevention. 2.\tKale:\tContains\torganosulfur\tcompounds\tfor\tcancer\tprevention.\tImproves detoxification,\treduces\tcataracts\tdue\tto\tthe\tlutein\tand\tzeaxanthin,\tplus\tit\u2019s\ta great\tantioxidant\twith\tfiber,\tcalcium,\tand\tcardiovascular\tprotection. 3.\tBroccoli:\tContains\tnumerous\tagents\tsuch\tas\tsulforaphane\tand\tthe\tindoles (indole-3-carbinole\tand\tDIM)\tthat\tare\tprotective\tagainst\tprostate,\tgastric, skin,\tand\tbreast\tcancer.\tThe\tflavonoids\treduce\tcardiovascular\tdisease\tand blood\tpressure.\tBroccoli\tcontains\tcompounds\tthat\tare\tanti-inflammatory\tand antioxidant\tand\tsupport\tthe\timmune\tsystem\tand\tthe\teyes. 4,\t5.\tBlueberries\tand\tblackberries:\tBlueberries\thave\tthe\thighest\tantioxidant capacity,\tmaking\tthem\thighly\tprotective\tfor\tthe\tcardiovascular\tsystem.\tThey contain\tpterostilbene,\twhich\tlowers\tcholesterol,\tand\tanthocyanins,\twhich improve\tvision\tand\tbrain\tfunction\tand\tguard\tagainst\tmacular\tdegeneration. The\tellagic\tacid\tin\tthem\thas\tanticancer\tactivity.\tBlackberries\tare\tsimilar. 6.\tStrawberries:\tContains\tphenols\tsuch\tas\tanthocyanins\tand\tellagitannins, which\tare\tpotent\tantioxidants\tand\tanti-inflammatory\tagents;\tthey\u2019re\tnatural COX-2\tinhibitors.\tStrawberries\thelp\timprove\tbrain\tfunction,\treduce\tmacular degeneration,\tand\timprove\trheumatoid\tarthritis.\tThe\tellagitannin\thelps prevent\tcolon\tcancer. 7.\tRaspberries:\tContain\tellagic\tacid,\tquercetin,\tkaempferol,\tand\tother flavonoids\tthat\tare\tgreat\tantioxidants\twith\tanticancer\tproperties;\tplus,\tthey support\teye\tand\tcardiovascular\thealth. 8.\tCold-water\tfish\t(tuna,\tsalmon,\tmackerel,\tcod,\therring):\tTheir\tomega-3 fats\toffer\tcardiovascular\tprotection\tand\treduce\theart\tattacks,\tsudden\tdeath, and\tcardiac\tarrhythmias.\tThe\tomega-3s\tare\tanti-inflammatory\tand\timprove brain\tfunction,\tmemory,\tskin\thealth,\tand\tkidney\tfunction.\tPlus\tthey\tlower blood\tpressure\tand\treduce\ttriglycerides,\tcancer\trisk,\tand\tstroke\trisk. 9.\tWhey\tprotein:\tBoosts\tthe\tbody\u2019s\tstores\tof\tglutathione,\tone\tof\tthe\tmost important\tantioxidants.\tWhey\tprotein\tcontains\tnatural\tACE\tinhibitors,\twhich lower\tblood\tpressure\tand\timprove\tcardiovascular\thealth.\tIt\talso\timproves immune\tfunction. 10.\tWild\tgame\t(venison,\tcaribou):\tWild\tgame\tis\thigh-quality\tprotein\twith\ta complete\tcomplement\tof\tamino\tacids,\tlow\tsaturated\tfat,\tno\ttrans\tfat,\tand\ta higher\tcontent\tof\tpolyunsaturated\tand\tespecially\tomega-3\tfats.\tWild\tgame also\tcontains\tnatural\tACE\tinhibitors,\twhich\treduce\tblood\tpressure,\tand compounds\tthat\timprove\tskin,\tbone,\tand\tvascular\thealth.","CHAPTER\t3 Beans\tand\tLegumes A\tpersonal\tstory:\tI\tgave\ta\tlot\tof\tthought\tto\twhether\tbeans\tshould\tbe included\tin\ta\tbook\ton\tthe\tworld\u2019s\thealthiest\tfoods.\tIt\twas\tnot\ta\tslam dunk.\tWhy,\tyou\task?\tBecause\tthere\tare\tpros\tand\tcons\tto\tbeans\t(more on\tthat\tin\ta\tmoment).\tUltimately,\tI\tfelt\tthe\tpros\tstrongly\toutweighed the\tcons,\tbut\tto\tbe\tfair\tI\twant\tto\ttell\tyou\tboth\tsides\tof\tthe\tstory. You\tcan\tread\tthe\tpositives\tin\tthe\tcoming\tentries:\tBeans\tare\tloaded with\tfiber,\ta\tfood\tcomponent\tthat\thas\tbeen\tassociated\twith\tlower\trisks of\theart\tdisease,\tdiabetes,\tobesity,\tand\tcancer.\tThey\tcontain\tprotein. They\tdigest\tvery\tslowly,\tproviding\tsustained\tenergy\tand\tmaking\tthem an\tideal\tfood\tfor\tthose\twho\tneed\tto\tavoid\tthe\t\u201cblood-sugar\troller","coaster.\u201d\tThey\tlower\tcholesterol.\tAnd\tthey\u2019re\tloaded\twith\tprotective phytochemicals,\tantioxidants,\tand\tvitamins. Lectins\tSpell\tTrouble\tfor\tSome So\twith\tall\tthese\tbenefits,\twhy\tis\tthere\tany\tquestion\tabout\tincluding\tbeans\tin\ta book\ton\tthe\tworld\u2019s\thealthiest\tfoods?\tBecause\tof\tlectins.\tLectins\tare\tsubstances contained\tin\tlegumes\tand\tgrains\tthat\toriginally\tevolved\tto\tfight\toff\tinsect predators.\tBut\ta\tportion\tof\tthe\tlectin\tcan\tactually\tbind\twith\ttissues\tin\tour\tbody and\tcreate\tproblems.\tA\thighly\trespected\tresearcher\tat\tthe\tUniversity\tof Colorado,\tLoren\tCordain,\tPh.D.,\tpublished\ta\tpaper\tin\tthe\tBritish\tJournal\tof Nutrition\tdetailing\ta\ttheory\tthat\tdairy\tfoods,\tlegumes,\tgrains,\tand\tyeast\tmay\tbe partly\tto\tblame\tfor\trheumatoid\tarthritis\tand\tother\tautoimmune\tdiseases\tin genetically\tsusceptible\tpeople,\tdue\tin\tpart\tto\tthe\tlectin\tmolecule.\tAccording\tto Cordain,\tthe\tlectins\tin\tfood\tare\tknown\tto\tincrease\tintestinal\tpermeability\u2014they allow\tpartially\tdigested\tfood\tproteins\tand\tremnants\tof\tgut\tbacteria\tto\tspill\tinto the\tbloodstream.\tCordain\tcalls\tlectins\t\u201ccellular\tTrojan\thorses.\u201d\tThey\tmake\tthe intestines\teasier\tto\tpenetrate,\timpairing\tthe\timmune\tsystem\u2019s\tability\tto\tfight\toff food\tand\tbacterial\tfragments\tthat\tleak\tinto\tthe\tbloodstream.\tIn\this\thighly regarded\tbook,\tThe\tPaleo\tDiet,\twhich\tis\tbased\ton\ta\tlifetime\tof\thighly\trespected nutritional\tresearch\tinto\thunter-gatherer\tdiets,\tCordain\tlists\tall\tbeans\tin\this \u201cfoods\tto\tavoid\u201d\tlist.\tJust\tthought\tyou\tshould\tknow. Is\tthis\tsomething\tthe\taverage\tperson\tshould\tbe\tconcerned\tabout?\tMaybe, maybe\tnot.\tObviously,\tbeans\thave\thuge\thealth\tbenefits\tif\tyou\u2019re\tnot\tone\tof\tthe people\twho\tresponds\tbadly\tto\tthem.\tIf\tyou\u2019re\tone\tof\tthe\t(admittedly\tsmall) group\tof\tpeople\twho\thas\tunexplained\tsymptoms\tpossibly\trelated\tto\tfood,\tit might\tbe\tworthwhile\tto\tavoid\tbeans\ttill\tyou\tfigure\tout\twhat\u2019s\tgoing\ton. Beans","Beans\tare\tone\tof\tthe\tbest\tsources\tof\tfiber\ton\tthe\tplanet.\tAnd\tmost\tof us\tdo\tnot\tget\tnearly\tenough\tfiber.\tI\u2019ve\tbeen\tsinging\tthe\tpraises\tof fiber\tfor\tas\tlong\tas\tI\u2019ve\tbeen\twriting\tand\ttalking\tabout\tnutrition.\tFiber protects\tus\tin\tways\tthat\tprobably\thaven\u2019t\tbeen\tfully\tand\tcompletely understood,\tbut\twe\tdo\tknow\tthat\thigher-fiber\tdiets\tare\tassociated\twith lower\trisks\tof\tcancer,\theart\tdisease,\tdiabetes,\tand\tobesity.\tNow consider\tthis:\tOur\tPaleolithic\tancestors\tgot\tanywhere\tfrom\t50\tto\t100 g\tof\tfiber\ta\tday\tin\ttheir\tdiet.\tThe\tNational\tCancer\tInstitute\u2014not exactly\ta\thotbed\tof\tnutritional\tradicalism\u2014recommends\tat\tleast\t25\tg a\tday,\tas\tdo\tthe\tU.S.\tDietary\tGuidelines.\tThe\tposition\tpaper\ton\tdietary fiber\tand\tcolon\tcancer\tof\tthe\tAmerican\tGastroenterological Association\tstates\tthat\t\u201creasonable\trecommendations\tbased\ton currently\tavailable\tdata\u201d\targue\tfor\ta\trecommended\tdaily\tfiber\tintake of\tat\tleast\t30\tto\t35\tg\ta\tday.\tWant\tto\tknow\tthe\taverage\tdaily\tintake\tin America?\tEleven\tgrams. Beans\tProvide\tthe\tFiber\tMissing\tfrom\tOur\tDiet So\tpremise\tnumber\tone\tis\tthat\tfiber\tis\tgood.\tPremise\tnumber\ttwo\tis\tthat\twe don\u2019t\tget\tnearly\tenough\tof\tit.\tAnd\tbeans\tare\tloaded\twith\tit.\tIf\tfor\tno\tother\treason than\tthat,\tthey\tdeserve\ta\tplace\ton\tyour\tplate.\tOverall,\ta\tcup\tof\tgeneric\tcooked beans\twill\tgive\tyou\tanywhere\tfrom\t11\tg\t(kidney\tbeans)\tto\tan\tamazing\t17\tg (adzuki)\tper\tserving.\tThat\u2019s\tphenomenal.\tThere\u2019s\tno\tother\tfood\tI\tknow\tof\tthat\tis as\tgood\ta\tsource\tof\tthis\timportant\tfood\tcomponent.","There\u2019s\tmore\tgood\tstuff,\tthough\tmost\tof\tit\tis\trelated\tto\tthe\tfiber\tcontent. Beans\tlower\tcholesterol.\tAccording\tto\tPatti\tBazel\tWeil,\tR.D.,\tnutrition\teducator at\tthe\tUniversity\tof\tKentucky,\ta\tcup\tof\tcooked\tbeans\ta\tday\tcan\tlower\tyour\ttotal cholesterol\tby\tup\tto\t10\tpercent\tin\ta\tmere\tsix\tweeks.\tIn\tfact,\ta\tstudy\tconducted\tat that\tuniversity\tshowed\tthat\tin\tonly\tthree\tweeks\tof\teating\t\u00bd\tcup\tof\tnavy\tand pinto\tbeans\tper\tday,\tthe\tcholesterol\tof\tthe\tmale\tsubjects\twas\tlowered\tby\ta whopping\t19\tpercent. Beans\tAre\tthe\tUltimate\tBlood\tSugar\tRegulator Beans\u2014or\tat\tleast\tthe\tfiber\tin\tthem\u2014have\tmajor\tconsequences\tfor\tthose\twith diabetes\tand\tblood\tsugar\tchallenges.\tThe\tsoluble\tfiber\tin\tbeans\tinfluences\tthe rate\tby\twhich\tglucose\tis\tabsorbed.\tAnd\ta\tvery\tsignificant\tamount\tof\tresearch dating\tback\tto\tthe\t1970s\thas\tshown\tthat\tlarge\tamounts\tof\tfiber\tin\tthe\tdiet improves\thyperglycemia\t(high\tblood\tsugar).\tLow-glycemic\tdiets\tare\ton\tthe cutting\tedge\tof\tnutrition\tand\tare\trecommended\tfor\tdiabetics,\tthose\twith\tweight challenges,\tand\tthose\twith\tmetabolic\tsyndrome;\tfrankly,\tthey\tshould\tprobably\tbe recommended\tfor\teveryone.\tBeans\tare\tthe\tultimate\tlow-glycemic\tfood.\tTheir high\tfiber\tcontent\tmeans\tthey\traise\tblood\tsugar\tvery,\tvery\tslowly,\tand\teating high-fiber\tfoods\tlike\tbeans\thas\tbeen\tshown\tin\ta\tnumber\tof\tstudies\tto\timprove what\u2019s\tcalled\t\u201cglycemic\tcontrol\u201d\u2014the\tregulation\tof\tblood\tsugar\tand\tinsulin. Then\tthere\u2019s\tcancer.\tBased\ton\tanalysis\tof\tfood\tquestionnaires\tin\tthe\tNurses\u2019 Health\tStudy\tII,\tresearchers\tfound\ta\tsignificant\treduced\tfrequency\tof\tbreast cancer\tin\tthose\twomen\twho\tconsumed\ta\thigher\tintake\tof\tcommon\tbeans\tor lentils.\tWhat\u2019s\tmore,\tit\tdidn\u2019t\ttake\tall\tthat\tmuch\tto\tproduce\tthe\tresult:\tEating beans\tor\tlentils\ttwo\t(or\tmore)\ttimes\ta\tweek\tresulted\tin\ta\t24\tpercent\treduced\trisk! It\u2019s\treasonable\tto\tassume\tthat\tsome\tof\tthe\tanticancer\teffect\tcomes\tfrom\tother compounds\tin\tbeans\tbesides\tthe\tfiber.\tOne\tphytochemical\tthat\tis\tfound\tin\tbeans \u2014diosgenin\u2014appears\tto\tinhibit\tcancer\tcells\tfrom\tmultiplying.\tAnd phytochemicals\tin\tbeans\tsuch\tas\tsaponins,\tprotease\tinhibitors,\tand\tphytic\tacid appear\tto\tprotect\tcells\tfrom\tthe\ttype\tof\tgenetic\tdamage\tthat\tcan\tlead\tto\tcancer.\tIn laboratory\tstudies,\tsaponins\thave\tshown\tthe\tability\tto\tinhibit\tthe\treproduction\tof cancer\tcells\tand\tslow\tthe\tgrowth\tof\ttumors;\tprotease\tinhibitors\thave\tshown\tthe ability\tto\tslow\tthe\tdivision\tof\tcancer\tcells;\tand\tphytic\tacid\thas\tshown\tthe\tability to\tsignificantly\tslow\tthe\tprogression\tof\ttumors.\tAccording\tto\tone\tstudy\tlisted\ton the\tWeb\tsite\tof\tthe\tAmerican\tInstitute\tfor\tCancer\tResearch,\tmen\twho\tconsumed the\tmost\tbeans\thad\ta\t38\tpercent\tlower\trisk\tof\tprostate\tcancer\tthan\tmen\twho consumed\tthe\tleast. Why\tRed\tBeans\tTake\tthe\tCake","Finally,\tif\tthat\tweren\u2019t\tenough,\tthere\u2019s\tthe\tvitamin\tcontent\tof\tbeans.\tThey\u2019re loaded\twith\tantioxidants.\tThe\tUSDA\u2019s\tranking\tof\tfoods\tby\tantioxidant\tcapacity lists\tsmall\tdried\tred\tbeans\tas\thaving\tthe\thighest\tantioxidant\tcapacity\tper\tserving size\tof\tany\tfood\ttested;\tin\tfact,\tof\tthe\tfour\ttop-scoring\tfoods,\tthree\twere\tbeans (red\tbeans,\tred\tkidney\tbeans,\tand\tpinto\tbeans).\tMany\tbean\tvarieties\thave\ta\tlot\tof folic\tacid\t(especially\tadzukis,\tblack-eyed\tpeas,\tlentils,\tand\tpinto\tbeans),\twhich have\tserious\tbenefits\tfor\tthe\theart;\tthere\u2019s\talso\tmagnesium,\tiron,\tzinc,\tand potassium\tand\u2014especially\tin\tred\tkidney\tbeans\u2014an\timportant\tenzyme- enhancing\tmineral\tcalled\tmolybdenum. Beans\tare\talso\ta\tgood\tsource\tof\tprotein,\ttypically\tcontaining\t15\tg\tper\tcup. And\tunlike\tmost\tcommercial\tanimal\tprotein\tsources,\tthey\tdon\u2019t\tcome\twith\tany steroids,\thormones,\tor\tantibiotics. Garbanzo\tBeans\t(chickpeas) Chickpeas\tare\tbeans\twith\ta\tcomplexion\tproblem!\tWhile\tother\tlentils and\tbeans\thave\ta\tsmooth-looking\t\u201cface,\u201d\tchickpeas\thave\tbumps\tthat, if\tyou\tlook\treally\tclosely,\tresemble\ta\tchick\u2019s\tbeak\t(hence\tthe\tname?). But\tlooks\taren\u2019t\teverything.\tThe\tchickpea\twas\tone\tof\tthe\tfirst cultivated\tcrops\tand\tis\tone\tof\tthe\tmost\tpopular\tlegumes\tin\tthe\tworld. Chickpeas\tbelong\tto\tthe\tclass\tof\tfood\tcalled\tlegumes\tor\tpulses,\twhich\talso includes\tbeans,\tlentils,\tand\tpeas.\tEating\tmore\tlegumes\tcan\treduce\tthe\trisk\tof coronary\theart\tdisease.\tIn\ta\tlarge\tstudy\tof\talmost\t10,000\tmen\tand\twomen\tin\tthe","United\tStates,\tthose\twho\tate\tpulses\tfour\tor\tmore\ttimes\ta\tweek\thad\ta\t22\tpercent lower\trisk\tof\tcoronary\theart\tdisease\tand\tan\t11\tpercent\tlower\trisk\tof cardiovascular\tevents\tthan\tthose\twho\tate\tpulses\tless\tthan\tonce\ta\tweek.\tThis health\tbenefit\twas\tindependent\tof\tother\thealth\thabits. And\tspeaking\tof\tfiber,\tgarbanzo\tbeans\tweigh\tin\tat\ta\tremarkable\t12.5\tg\tper cup.\tThat\tmakes\tit\ta\tfiber\theavyweight\tin\tmy\tbook,\tright\tup\tthere\twith\tlentils (16\tg).\tVirtually\tevery\tstudy\tthat\thas\tlooked\tat\thigh-fiber\tdiets\thas\tfound\tsome measure\tof\thealth\tbenefits,\tsometimes\tstriking\tones.\tThe\tresults\tof\tthe\tEuropean Prospective\tInvestigation\tinto\tCancer\tand\tNutrition\t(EPIC)\tstudy\tshowed\tthat Europeans\twho\tate\tthe\tmost\tfiber\thad\tan\talmost\t40\tpercent\tlower\trisk\tof\tcolon cancer\tthan\tthose\twho\tate\tthe\tleast.\tWhile\tthese\tresults\thave\tnot\tbeen consistently\tduplicated,\tmost\tnutritionists\tand\thealth\tprofessionals\tfeel\tthere\tis\ta significant\tbenefit\tto\tbe\tgotten\tfrom\thigh-fiber\tfoods.\tGarbanzo\tbeans\tare\ta\tgreat way\tto\tadd\tfiber\tto\tyour\tdiet. Garbanzos\tCurb\tOvereating Fiber\u2014particularly\tsoluble\tfiber\u2014can\talso\tlower\tblood\tcholesterol\tlevels\tand slow\tthe\tabsorption\tof\tsugar,\twhich\tis\thugely\timportant\tboth\tfor\tpeople\twith diabetes\tand\tfor\tpeople\twith\tany\tblood\tsugar\tchallenges\t(metabolic\tsyndrome). A\thigh-fiber\tdiet\twill\tprobably\treduce\tthe\trisk\tof\tdeveloping\ttype\t2\tdiabetes. Legumes\tin\tgeneral\tcause\tless\tof\ta\trise\tin\tblood\tglucose\tthan\tfoods\tlike\tpotatoes or\talmost\tany\twheat-based\tfood.\tAnd\teating\ta\thigh-fiber\tdiet\tmay\talso\thelp\twith weight\tloss.\tHigh-fiber\tfoods\tgenerally\trequire\tmore\tchewing\ttime,\tgiving\tyour body\textra\ttime\tto\tregister\tthe\tfact\tthat\tyou\u2019re\tno\tlonger\thungry,\tso\tyou\u2019re\tless likely\tto\tovereat.\tA\thigh-fiber\tdiet\talso\ttends\tto\tfill\tyou\tup\tlonger.\tAnd\thigh- fiber\tdiets\ttend\tto\thave\tmore\tvolume\tfor\tfewer\tcalories,\twhich\thas\tbeen\tshown in\tresearch\tby\tDr.\tBarbara\tRolls\tat\tPennsylvania\tState\tUniversity\tto\tbe\ta\tboon\tto weight\tmanagement.\tIn\tmy\tlast\tbook\tI\tsuggested\tthat\tthe\tnumber-one supplement\tfor\tweight\tloss\twas\tfiber! Chickpeas\talso\thave\tcalcium\tand\tmagnesium\tin\ta\tgreat\t1:1\tratio,\ta\tdecent amount\tof\tfolate,\tand\ta\tton\tof\theart-healthy\tpotassium\t(477\tmg\tper\tcup!).\tThey even\tcontain\tthe\tpowerful\tantioxidant\tmineral\tselenium.\tAll\tthis,\tplus\tthe vegetable\tequivalent\tof\t2\tounces\tof\tprotein! Noted\tnatural-foods\texpert\tRebecca\tWood\twarns\tthat\tif\tyour\tonly\tcontact with\tchickpeas\thas\tbeen\tat\ta\tsalad\tbar,\tyou\u2019re\tmissing\tout\ton\tsome\tserious flavor.\tShe\tsuggests\tsimmering\tthem\ttill\ttender\twith\tgarlic\tand\ttoasted\tcumin seeds\tand\tthen\tgetting\tready\tto\tenjoy\tone\tof\tthe\tcreamiest,\ttastiest\tbeans\ton\tthe planet.\tYou\tcan\talso\tcook,\tseason,\tand\troast\tthem\tfor\ta\tsnack\tthat\treplaces\tnuts and\tchips.","Green\tPeas When\tI\twas\ta\tkid,\tthese\twere\tmy\tfavorite\tvegetable.\tI\tused\tto\tmelt butter\tover\tthem,\tthen\tsalt\tthem,\tand\tmix\tthem\twith\tmy\tmashed potatoes.\tI\tloved\tit.\tGo\tfigure. Peas\tare\tactually\tlegumes\tthat\toriginated\tin\twestern\tAsia.\tIn Switzerland,\ttraces\tof\tpeas\thave\tbeen\tfound\tnear\thomesites,\twhere they\twere\tprobably\tbeing\teaten\tduring\tthe\tBronze\tAge,\tmore\tthan 5,000\tyears\tago.\tTraveling\tfrom\tGreece\tto\tIndia,\tthe\tpea\tarrived\tin China\tduring\tthe\tseventh\tcentury,\twhere\tit\twas\tnamed\tho\ttou,\tor \u201cforeign\tlegume.\u201d\tPeas\twere\tpopular\tduring\tthe\tMiddle\tAges\tin Europe,\tbeing\teasy\tto\tgrow,\tinexpensive,\thearty,\tand\ta\tsource\tof protein. There\tare\tprobably\tmore\tthan\t1,000\tvarieties\tof\tgarden\tpeas,\tthe\tmost\tcommon of\twhich\tare\tthe\tsmooth\tpeas\tyou\tusually\tfind\tfrozen\tin\tthe\tsupermarket.\tSome varieties,\tlike\tthe\tsnow\tpea\t(see\tpage\t71)\thave\tedible\tpods.\tPeas\tare\tavailable fresh\tin\tthe\tpod,\tdried\t(either\twhole\tor\tsplit),\tand\tfrozen.\t(They\u2019re\talso\tavailable canned,\tbut\tnever\tin\ta\tmillion\tyears\twould\tI\trecommend\tthat\tyou\teat\tthem.\tOne reason\tthey\u2019re\tsuch\ta\tdull\tgreen\tis\tthat\tthe\thealth-promoting\tchlorophyll\tis destroyed\tby\tthe\theat\tof\tthe\tcanning\tprocess,\talong\twith\tmost\tof\tthe\tother nutrients.) Peas\tAre\tPacked\twith\tVitamins\tA\tand\tK Peas\tare\ta\tlittle\thigh\tin\tsugar\tas\tlegumes\t(or\tvegetables)\tgo,\tbut\tthat\u2019s\tbalanced","by\tthe\tfact\tthat\t100\tg\u2014a\tlittle\tmore\tthan\t\u00bd\tcup\u2014of\tcooked\tpeas\thas\t5.5\tg\tof fiber.\tPeas\talso\thave\t42\tpercent\tof\tthe\tDaily\tValue\tfor\tvitamin\tA,\tand\t5\tg\tof vegetable\tprotein.\tThey\u2019re\talso\tlow\tcalorie\t(78\tcalories\tfor\t100\tg).\tAnd\t100\tg\tof peas\tcontains\t30\tpercent\tof\tthe\tDaily\tValue\tfor\tvitamin\tK,\tan\timportant\tvitamin that\thelps\tanchor\tcalcium\tto\tthe\tplaces\tin\tthe\tbone\twhere\tyou\tneed\tit\tto\tbe,\tthus making\tthis\tvitamin\tan\tessential\tpart\tof\ta\tnutrition\tprogram\tfor\tbone\thealth. Dried\tpeas\tdon\u2019t\thold\ttheir\tshape\tas\twell\tas\tthe\tfresh\t(or\tfrozen)\tpeas,\tand their\ttaste\tis\ta\tlittle\tmore\tearthy\tthan\tthe\tsweeter\tfresh\tones.\tThey\u2019re\tbest\tused\tin purees,\tsoups,\tand\tdishes\tthat\tneed\tsome\tthickening.\tDried\tpeas,\tbeing\tmore concentrated\tand\tdense\tthan\tthe\tfresh\tvariety\t(which\tare\tmore\tthan\t70\tpercent water)\tare\thigher\tin\tfiber\u2014\u00bd\tcup\tof\tdried\tsplit\tpeas\thas\tmore\tthan\t8\tg. Lentils\t Lentils\tare\tsmall,\tdisk-shaped\tbrown,\treddish-orange,\tor\tbrownish- green\tlegumes\tthat\tgrow\ton\tan\tannual\tbushlike\tplant\tand\tare\tnative\tto central\tAsia.\tThey\u2019re\tused\tthroughout\tthe\tMediterranean\tregion\tand the\tMiddle\tEast\tand\tare\tespecially\tpopular\tin\tIndia,\twhere\tthey\u2019re cooked\tto\ta\tpuree\tand\tcalled\tdahl,\tan\tamazing-tasting\tlentil\tcurry.\tThe crisp\tIndian\tcrackers\tcalled\tpappadams\tare\tmade\twith\tlentil\tflour.\tIn the\tUnited\tStates,\tlentils\tare\toften\tenjoyed\tin\tsoup. Lentils\tare\tdried\tas\tsoon\tas\tthey\tripen\tand\tthen\tsold\tthat\tway.\tThere\tare\tat\tleast fifty\tvarieties\tof\tlentils\tin\taddition\tto\tthe\tbrown\tvariety\tmost\tcommon\tin\tthe West,\twith\tcolors\tthat\trange\tfrom\tyellow\tto\tred-orange\tto\tgreen.\tLentils\tare distinguished\tfrom\tbeans\tin\tthat\tthey\tdon\u2019t\tcontain\tsulfur\tand\ttherefore\tdon\u2019t","produce\tgas.\tSo\tanyone\twanting\tthe\tbenefits\tof\thigh\tfiber\twithout\tthe\tsocial unpleasantness\tassociated\twith\tbeans\twould\tdo\twell\tto\tcheck\tout\tthis\tcool\tlittle legume. The\thistory\tof\tlentils\tgoes\tway\tback.\tThe\tearliest\tarcheological\tdating\tof lentils\tis\tfrom\tthe\tPaleolithic\tand\tMesolithic\tlayers\tof\tFranchthi\tCave\tin\tGreece (13,000\tto\t9,500\tyears\tago),\tand\tfrom\tthe\tend-Mesolithic\tat\tMureybit\tand\tTell Abu\tHureya\tin\tSyria,\tand\tabout\t8000\tB.C.E.\tin\tthe\tJericho\tarea\tof\tPalestine.\tThe ancient\tGreeks\tused\tlentils\tin\ta\tvariety\tof\tways,\tincluding\tbread\tmaking. Catholics\twho\tcould\tnot\tafford\tto\tbuy\tfish\tduring\tLent\tate\tlentils.\tThe\tdouble convex\toptical\tlens\tgets\tits\tname\t\u201clenticular\u201d\tfrom\tthe\tshape\tof\tthe\tlentil. Lentils\tHelp\tTreat\tHigh\tCholesterol\tand\tHigh\tBlood\tSugar But\tthe\treal\tclaim\tto\tfame\tfor\tlentils\tis\tthe\tfact\tthat\tthey\u2019re\tso\tloaded\twith\tfiber, especially\tsoluble\tfiber.\tSoluble\tfiber\tbreaks\tdown\tas\tit\tpasses\tthough\tthe digestive\ttract,\tforming\ta\tgel\tthat\ttraps\tsome\tsubstances\trelated\tto\thigh cholesterol.\tSoluble\tfiber\talso\thelps\tcontrol\tblood\tsugar\tby\tdelaying\tthe emptying\tof\tthe\tstomach\tand\tretarding\tthe\tentry\tof\tsugar\tinto\tthe\tbloodstream. This\tis\twhy\thigh-fiber\tfoods\tlike\tlentils\thave\tsuch\ta\tlow\tglycemic\tload.\tBecause fiber\tslows\tthe\tdigestion\tof\tfoods,\tit\tcan\thelp\tblunt\tthe\tsudden\tspikes\tin\tblood sugar\tand\tinsulin\tthat\tcan\tcause\tyou\tto\tbe\thungry\tagain\tan\thour\tafter\teating\ta low-fiber\tmeal.\tThose\tconstant\tspikes\tin\tblood\tsugar\tand\tinsulin\tcan\talso contribute\tto\tdiabetes\tand\tcan\tmake\tweight\tvery\thard\tto\ttake\toff.\tHigh-fiber diets\thave\tbeen\tconsistently\tassociated\twith\tbetter\t\u201cglucose\tcontrol\u201d\tfor\tboth diabetics\tand\tnondiabetics,\tand\twith\tbetter\tmanagement\tof\tweight.\tHigh-fiber diets\talso\tare\tassociated\twith\tlower\trisks\tfor\tcancer\tand\theart\tdisease. A\tcup\tof\tlentils\tcontains\ta\tnice\tamount\tof\tprotein\u2014about\t18\tg.\tBut\tbest\tof all,\tthat\tsame\tcup\tcontains\ta\twhopping\t16\tg\tof\tfiber.\tLentils\tare\talso\ta\tterrific source\tof\tfolate\tand\ta\tgood\tsource\tof\tat\tleast\tseven\tminerals.\tOne\tcup\tprovides 37\tpercent\tof\tthe\tDaily\tValue\tfor\tiron\tand\t49\tpercent\tof\tthe\tDaily\tValue\tfor manganese,\tan\timportant\ttrace\tmineral\tthat\u2019s\tessential\tfor\tgrowth,\treproduction, wound\thealing,\tpeak\tbrain\tfunction,\tand\tthe\tproper\tmetabolism\tof\tsugars, insulin,\tand\tcholesterol. WORTH\tKNOWING Unlike\tbeans,\tlentils\tneed\tno\tpresoaking\tand\tare\tready\tin\t20\tto\t30 minutes.\tBrown\tand\tgreen\tlentils\thold\ttheir\tshape\twell\tafter\tcooking and\tare\texcellent\tfor\tsalads\tor\tother\tdishes\twhere\tyou\twant\ttexture.","Red\tlentils\tcook\tquicker\tand\twork\tbest\tin\tpurees\tand\tother\tdishes where\tsoftness\tis\tan\tadvantage. Unfortunately,\tthe\tlentils\tused\tto\tmake\tthose\tdelicious\tIndian dahls\tI\tmentioned\tearlier\thave\thad\ttheir\touter\tskins\tremoved,\twhich lowers\ttheir\tnutritional\tvalue,\tespecially\tthe\tfiber\tcontent.\tThey\u2019re still\tdelicious,\tthough,\tand\tthey\tdo\tstill\thave\tsome\tfiber\tleft. EXPERTS\u2019\tTOP\tTEN Elson\tHaas,\tM.D. Elson\tHaas\thas\tdevoted\tthirty\tyears\tto\thealing\tthrough\tdetoxification\tand cleansing.\tHe\tis\tthe\tbestselling\tauthor\tof\tseven\tbooks,\tincluding\tthe\tseminal Staying\tHealthy\twith\tNutrition:\tComplete\tGuide\tto\tDiet\tand\tNutritional Medicine\tand\tThe\tNew\tDetox\tDiet.\tHe\talso\twrote\ta\twonderful\tbook\tcalled\tThe False\tFat\tDiet,\tfrom\twhich\tI\thave\tquoted\tmore\ttimes\tthan\tI\tcan\tremember.\tHaas is\tthe\tfounder\tand\tdirector\tof\tPreventive\tMedical\tCenter\tof\tMarin,\tan\tintegrative health\tcare\tfacility\tin\tSan\tRafael,\tCalifornia.\tSee\twww.elsonhaas.com\tfor\tmore infromation. 1.\tBlueberries:\tGreat\tantioxidant\twith\ta\tlow\tglycemic\tindex. 2.\tKale\/chard:\tNutritious\tand\tcleansing;\tloaded\twith\tB\tvitamins\tand\tminerals. 3.\tApples:\t\u201cAn\t(organic)\tapple\ta\tday\tkeeps\tthe\tdoctor\t(bill)\taway.\u201d 4.\tAlmonds:\tGood\toils\tand\tlots\tof\tnutrients. 5.\tRed\tlentil\tsprouts:\tGood-quality\tprotein,\tnutritious\tand\ttasty,\tand\tcrunchy to\tboot. 6.\tSalmon:\tYum!\tAnd\tfull\tof\tgreat\toils\t(omega-3s)\tand\tquality\tprotein\tand nutrients. 7.\tAvocado:\tOne\tof\tmy\tfavorites,\tfor\tthe\tgood\toils;\tonly\tHaas\tavocados\tfor sure! 8.\tBrown\trice:\tWe\tneed\tthe\tfiber,\tthe\ttrace\tminerals,\tand\tthe\tfuel. 9.\tMango:\tFor\tboth\tthe\tcarotenoids\tand\tthe\twonderful\ttaste. 10.\tSea\tvegetables:\tThe\tfull\tcomplement\tof\tocean\tminerals\tand\tthe\tgood detoxifiers,\ta\tvalue\tin\teveryone\u2019s\tdiet!","EXPERTS\u2019\tTOP\tTEN Barry\tSears,\tPh.D. Barry\tSears\tis\tthe\tcreator\tof\tthe\tZone\tDiet\tand\tis\tconsidered\tone\tof\tthe\tleading authorities\tin\tthe\tworld\ton\tthe\thormonal\tresponse\tto\tfood.\tHe\thas\twritten\televen books\ton\this\tZone\ttechnology,\tincluding\tthe\tNew\tYork\tTimes\tnumber-one bestseller\tThe\tZone,\tand\this\tmost\trecent\tbook,\tThe\tAnti-Inflammation\tZone.\tA superb\tscientist\tand\tbiochemist\tby\ttraining,\tSears\tis\tresident\tof\tthe\tnonprofit Inflammation\tResearch\tFoundation\tthat\tis\tconducting\tworldwide\tresearch\ton\tthe role\tof\tdiet\tin\tcontrolling\tchronic\tdisease.\tHis\tWeb\tsite,\twww.drsears.com,\tis consistently\tinteresting\tand\tinformative. Sears\twas\tthe\timpetus\tfor\tmy\tmove\tfrom\tpersonal\tfitness\ttraining\tinto nutrition.\tHis\ttheories\tand\tresearch\tabout\tthe\thormonal\timpact\tof\tfood\u2014 revolutionary\tback\tin\t1995\tand\tnow\taccepted\tas\t\u201cconventional\twisdom\u201d\u2014 moved\tme\taway\tfrom\tthe\thigh-carb,\tlow-fat\tdogma\tof\tthe\t1980s\tand\tinspired\tme to\tgo\tback\tto\tschool\tfor\tnutrition.\tHe\tand\tI\tdon\u2019t\tagree\ton\teverything\u2014egg\tyolks and\tsoy\tbeing\ttwo\texamples\tof\twhere\twe\tdiffer\u2014but\tI\tconsider\thim\tone\tof\tthe brightest\tand\tmost\tdedicated\tpeople\tin\tthe\tfield. 1.\tWild\tsalmon:\tA\tgreat\tsource\tof\tomega-3\tfatty\tacids\tcoupled\twith\tgreat\ttaste. 2.\tChicken\tbreast:\tA\tstandard\tlow-fat\tprotein\tthat\tgoes\twith\teverything. 3.\tEgg\twhites:\tA\tconvenient\tsource\tof\tlow-fat\tprotein\tthat\tcan\tbe\tadded\tto\tany meal\tto\tbalance\tcarbohydrates.\tA\tgreat\tsnack\tis\ta\tcouple\tof\thardboiled\teggs in\twhich\tthe\tegg\tyolk\thas\tbeen\tremoved\tand\treplaced\twith\thummus. 4.\tBroccoli\/cauliflower:\tBoth\tare\trich\tin\tfiber,\tvitamins,\tand\tminerals,\twith\tthe least\tamount\tof\tcarbohydrates.\tCooking\tcauliflower,\tthen\tmashing\tit\tup\tand baking,\tmakes\ta\tgreat\tsubstitute\tfor\tmashed\tpotatoes. 5.\tSpinach:\tA\tpowerhouse\tof\tvitamins\tand\tminerals.\tSaut\u00e9ed\twith\tolive\toil,\tit makes\ta\tgreat\tcarbohydrate\tsource. 6.\tRed\tpeppers:\tThere\tis\tno\tbetter\tway\tto\tadd\tcolor\tto\ta\tplate\tthan\tred\tpeppers. They\u2019re\tloaded\twith\tantioxidants\tand\tprotective\tphytochemicals,\tnot\tto mention\tfiber. 7.\tBarley\/oatmeal:\tThese\tare\ttwo\tgreat\tgrains,\tsince\tthey\tare\trich\tin\tsoluble fiber\tthat\tslows\tthe\tentry\tof\tany\tcarbohydrate\tinto\tthe\tbloodstream. 8.\tBlack\tbeans:\tAnother\tgreat\tsource\tof\tsoluble\tfiber.","9.\tBerries:\tThe\tbest\tdessert\tknown.\tThey\u2019re\trich\tin\tantioxidants,\tand\tthey\ttaste great,\ttoo. 10.\tExtra\tvirgin\tolive\toil:\tMy\tnumber-one\tfavorite\tfat,\tas\tit\tcontains\tpowerful antioxidants\tknown\tas\tpolyphenols.\tMaking\ta\tb\u00e9arnaise\tor\thollandaise\tsauce with\tolive\toil\tinstead\tof\tbutter\tis\ta\tgreat\tway\tto\tmake\tany\tvegetable\ttaste better.","CHAPTER\t4 Fruits There\tare\tno\tbad\tfruits. Selecting\tfruits\tfor\ta\tbook\tlike\tthis\tpresented\ta\tproblem\tthat\tI\tdidn\u2019t encounter\tin\ttoo\tmany\tof\tthe\tother\tcategories\t(except\tvegetables):\tan embarrassment\tof\triches.\tThe\tproblem\twasn\u2019t\tfinding\tfruits\tthat belong\ton\tthe\tlist,\tit\twas\teliminating\tworthy\tcontenders\tto\tget\tthe\tlist down\tto\tmanageable\tproportions. Of\tcourse,\tsome\tfruits\tare\tjust\tabsolute\tsuperstars\tand\tthere\twas never\tany\tquestion\tthat\teven\tif\tthere\twere\tto\tbe\tonly\tten\tfoods\ton\tthe list,\tthey\u2019d\tmake\tthe\tcut.\tApples\tand\tblueberries,\tfor\texample.\tAnd","guava.\tIf\tthis\tlist\twere\tan\tall-star\tbasketball\tteam\tgoing\tto\tthe Olympics,\tthey\u2019d\tbe\tthe\tKobe\tBryants.\tTo\tcontinue\tthe\tanalogy,\twe also\tfound\tsome\tgood\t\u201cutility\u201d\tplayers\tthat,\twhile\tterrific,\twouldn\u2019t have\tmade\ta\tshort\tlist\tof\tOlympic\tcontenders.\tThe\tstar\tfruit,\tfor example,\tis\tnot\tquite\tas\tloaded\twith\tnutrients\tas\tsome\tof\tthe\twinners, plus\tit\u2019s\tharder\tto\tfind\tand\tsmaller\tin\tsize.\tStar\tfruits\twent\ton\tthe runners-up\tlist. Why\tSome\tFruits\tDidn\u2019t\tMake\tthe\tCut Sometimes\tthe\tselection\tprocess\thad\tto\tdo\twith\tavailability\tand\tconvenience, and\tsometimes\tthe\tdecision\ttook\tinto\taccount\thow\tthe\tfruit\twas\tmost\tcommonly available.\tFor\texample,\tpomegranate\tis\ta\tgreat\tfruit,\tbut\tit\ttakes\ta\tlot\tof\twork\tto eat\tit,\tand\tthe\tedible\tpart\tof\tthe\tfruit\tis\tsmall.\tBut\tpomegranate\tjuice\tis\twidely available.\tHence,\tthe\tjuice\tmade\tthe\tlist\t(see\tpage\t259);\tthe\tfruit\tdid\tnot. Similarly\twith\tthe\tnoni\tand\tacai\tberries.\tThe\tnoni\tberry\ttastes\tterrible\t(but\tthe juice\u2014see\tpage\t257\u2014does\tnot);\tplus,\tyou\tcan\u2019t\tfind\tthe\tberry\titself\tanywhere but\tthe\ttropics.\tThe\tacai\tberry\tis\treally\tonly\tavailable\tin\tBrazil,\tbut\tthe\texcellent juice\tproducts\tcan\tbe\tfound\teverywhere.\tNot\tso\tfor\tthe\tGoji\tberry,\thowever\t(see page\t112),\twhich\thas\tmade\tits\tway\tto\tthe\tStates\tin\tboth\tberry\tand\tjuice\tform.\tIn that\tcase,\tyou\treally\thave\ta\tchoice;\tI\tdecided\tto\tinclude\tthe\twhole\tberry\ton\tthe list\tsince\tspace\twas\tlimited\tand\tthe\tjuice\tisn\u2019t\tas\twell\tknown. Although\tthe\tmantra\t\u201ceat\tmore\tfruits\tand\tvegetables\u201d\thas\tbeen\trepeated\tso often\tit\u2019s\tbecome\ta\tclich\u00e9,\tit\u2019s\tworth\tpointing\tout\tthat\tfruits\tand\tvegetables\tas categories\tare\tquite\tdistinct\tfrom\ta\tblood\tsugar\tpoint\tof\tview.\tIf\tyou\tput\ta\tgun\tto my\thead\tand\tmade\tme\tchoose\tone\tof\tthe\ttwo\tcategories,\tit\twould\tbe\tno\tcontest: Vegetables\tare\tthe\tclear\twinner.\tThat\u2019s\tbecause\tfruit\u2014wonderful\tthough\tit\tis\u2014 has\ta\tlot\tof\tsugar\tand\tcan\tplay\thavoc\twith\tboth\tblood\tsugar\tand\tinsulin.\tFor\tthis reason,\tthere\tare\tdietary\tprograms\t(for\texample,\tmost\tlowcarb\tprograms)\tthat don\u2019t\tallow\tfruit\tat\tall\tduring\tthe\tfirst\tfew\tweeks.\tAlmost\tall\tthe\tnutrients\tfound in\tfruits\tare\tobtainable\tin\tvegetables,\tand\twith\tsubstantially\tless\timpact\ton\tblood sugar. High\tBlood\tSugar?\tYou\tCan\tStill\tEat\tFruits Does\tthis\tmean\tthat\tpeople\twatching\ttheir\tweight\tor\ttheir\tblood\tsugar\tshould avoid\tfruit?\tNot\tat\tall.\tBut\tif\tyou\u2019re\tin\tthat\tcategory,\tfruit\u2019s\tnot\tan\tunlimited","item.\tMuch\thas\tbeen\twritten\tabout\tthe\tsugar\timpact\tof\tfruits,\tand\tif\tyou\u2019re concerned\tabout\tsugar,\tor\tif\tweight,\tdiabetes,\tor\tmetabolic\tsyndrome\tare\tissues for\tyou,\tit\twould\tbe\twise\tto\tread\tmore\tabout\tthe\tsubjects\tof\tglycemic\tindex\tand glycemic\tload.\t(See\tthe\tintroduction\tto\tthis\tbook\tfor\tmore\tinformation.) If\tyou\u2019re\tnot\toverweight\tand\tdon\u2019t\thave\tissues\twith\tblood\tsugar,\tthere\tare no\tconcerns\tabout\tfruit\tat\tall.\tEat\tit,\tjuice\tit,\tconsume\tit\traw\tor\tcooked,\tjust make\tit\ta\tpart\tof\tyour\tdaily\troutine\t(along,\tof\tcourse,\twith\ttons\tof\tvegetables). But\tif\tweight,\tdiabetes,\tor\tany\tother\tcondition\tthat\trequires\tpaying\tattention\tto your\tblood\tsugar\tis\tan\tissue,\tyou\tmight\tnot\twant\tto\tmunch\tmindlessly\ton\tlarge bowls\tof\tgrapes\tand\tbananas. The\tancient\tGreek\taphorism\t\u201cKnow\tthyself\u201d\twas\tinscribed\tin\tgolden\tletters at\tthe\tentrance\tto\tthe\tTemple\tof\tApollo\tat\tDelphi.\tIt\u2019s\tas\ttrue\tnow\tas\tit\twas\tthen. Some\tpeople\tare\tmore\tsensitive\tto\tsugar\tthan\tothers.\tThat\u2019s\tjust\thow\tit\tis.\tTo quote\tShakespeare,\t\u201cTo\tthine\town\tself\tbe\ttrue\u201d\u2014it\u2019s\tthe\tkey\tto\tmaking\tgood choices\tin\tfood\tas\twell\tas\tgood\tchoices\tin\tlife. Apples \u201cAn\tapple\ta\tday\tkeeps\tthe\tdoctor\taway\u201d\tis\ta\tgood\texample\tof\tone\tof those\told\tclich\u00e9s\tthat\tactually\tturns\tout\tto\tbe\tright.\tAccording\tto\tDr. Dharma\tSingh\tKhalsa,\tmen\twho\teat\tone\tapple\ta\tday\tlower\ttheir\trisk of\theart\tattack\tby\t32\tpercent. Apples\thave\tcertainly\trehabilitated\ttheir\timage\tsince\tfirst\tbecoming known\tas\tthe\tlittle\tfruit\tthat\tbrought\tdown\tthe\tGarden\tof\tEden.\tTheir","r\u00e9sum\u00e9\tof\thealth\tbenefits\tcould\teasily\tfill\ta\tbook.\tEpidemiological studies\thave\tlinked\tthe\tconsumption\tof\tapples\twith\treduced\trisk\tof some\tcancers,\tcardiovascular\tdisease,\tasthma,\tand\tdiabetes.\tAnd\tthat\u2019s just\tfor\topeners. Apples\tcontain\tquercetin,\ta\tflavonoid\tthat,\tin\ta\t2001\tMayo\tClinic\tstudy,\thelped prevent\tthe\tgrowth\tof\tprostate\tcancer\tcells.\tAnother\tstudy,\tat\tCornell\tUniversity, showed\tthat\tphytochemicals\tin\tthe\tskin\tof\tan\tapple\tinhibited\tthe\treproduction\tof colon\tcancer\tcells\tby\t43\tpercent.\tAnd\tthe\tNational\tCancer\tInstitute\treported\tthat foods\tcontaining\tflavonoids\tlike\tthe\tones\tin\tapples\tmay\treduce\tthe\trisk\tof\tlung cancer\tby\tas\tmuch\tas\t50\tpercent. Apples\tTake\tSecond\tPlace\tfor\tAntioxidant\tPower But\twait,\tthere\u2019s\tmore!\tApples\tcontain\ta\twhole\thost\tof\tphytochemicals, including\tthe\taforementioned\tquercetin,\tplus\tcatechin,\tphloridzin,\tand chlorogenic\tacid.\tSo\twhat\tdoes\tthat\tmean\tfor\tyou?\tStrong\u2014really\tstrong\u2014 antioxidant\tpower.\tSince\tboth\tcardiovascular\tdisease\tand\tcancer\tare\tthought\tto be\thighly\trelated\tto\twhat\u2019s\tcalled\t\u201coxidative\tstress\u201d\t(the\tdamage\tdone\tto\tcells and\tDNA\tby\toxidation),\tthe\tability\tto\tfight\toff\tthe\tdestructive\teffects\tof\tthat oxidation\tis\ta\tmajor\tweapon\tin\tthe\thealing\tpower\tof\tany\tfood.\tApples\thave\tthat antioxidant\tpower\tin\tspades.\tIn\tfact,\tapples\thave\tthe\tsecond\thighest\tlevel\tof antioxidant\tactivity\tof\tany\tother\tcommonly\tconsumed\tfruit\tin\tthe\tUnited\tStates (beaten\tout\tonly\tby\tcranberries). Apples\tare\talso\tranked\tsecond\tfor\ttotal\tconcentration\tof\tphenolic compounds,\ta\thuge\tclass\tof\tbiochemically\tactive\tsubstances\tmost\tof\twhich belong\tto\tthe\tflavonoid\tgroup.\tThere\tare\tliterally\tthousands\tof\tflavonoids,\tbut\tall you\treally\tneed\tto\tknow\tabout\tthem\tis\tthis:\tThey\tare\treally,\treally\tgood\tfor\tyou. And\tcompared\tto\tevery\tother\tfruit,\tapples\thave\tthe\thighest\tportion\tof\tfree phenolics.\tWhile\tthat\tmay\tsound\tlike\tthe\tphenolics\tjust\tgot\tout\tof\tprison,\tit actually\tmeans\tthey\u2019re\tnot\tattached\tto\tother\tcompounds\tin\tthe\tfruit,\twhich\tin turn\tmeans\tthey\u2019re\tmore\tavailable\tfor\tabsorption\tinto\tyour\tbloodstream,\twhere they\tcan\tgo\tto\twork\tproviding\tyou\twith\tall\tthe\tamazing\thealth\tbenefits\tand cancer-fighting\tability\tthey\thave\tto\toffer. Apples\tEaters\tEnjoy\tLess\tRisk\tof\tTumors,\tLung\tCancer,\tand Cardiovascular\tProblems Now\twe\talready\tknow\tfrom\ta\tzillion\tstudies\tthat\teating\tmore\tfruits\tand vegetables\thelps\tprotect\tagainst\ta\thost\tof\tdiseases.\tIn\tdata\tinvolving\t34,467","women\tin\tthe\tNurses\u2019\tHealth\tStudy,\tfrequent\tconsumption\tof\tfruit\tin\tgeneral\twas found\tto\tbe\tassociated\twith\ta\tsignificant\treduction\tin\tthe\trisk\tof\tdeveloping colorectal\tadenomas\t(benign\ttumors).\tIt\u2019s\tnot\toften,\thowever,\tthat\tthe\tindividual fruits\tor\tvegetables\tare\texamined\tfor\ttheir\timpact.\tBut\tin\tthe\tNurses\u2019\tHealth Study\tand\tthe\tHealth\tProfessionals\tFollow-up\tStudy,\twomen\twho\tconsumed\tat least\tone\tserving\tper\tday\tof\tapples\tand\tpears\thad\ta\treduced\trisk\tof\tlung\tcancer. And\tin\tanother\tstudy\tin\tHawaii,\tthere\twas\ta\t40\tto\t50\tpercent\tdecreased\trisk\tin lung\tcancer\tin\tparticipants\twith\tthe\thighest\tintake\tof\tapples,\tonions,\tand\twhite grapefruit.\tOther\tstudies\thave\talso\tshown\ta\trelationship\tbetween\tflavonoid intake\u2014particularly\tquercetin\u2014and\tthe\tdevelopment\tof\tcancer.\tAnd\tin\tthe Women\u2019s\tHealth\tStudy,\tthe\twomen\tingesting\tthe\thighest\tamounts\tof\tflavonoids had\ta\t35\tpercent\treduction\tin\tthe\trisk\tof\twhat\u2019s\tcalled\t\u201ccardiovascular\tevents.\u201d Apple\tconsumption\thas\tbeen\tinversely\tlinked\twith\tasthma\t(the\tmore apples,\tthe\tless\tasthma).\tAnd\tapples\tmay\talso\tbe\tassociated\twith\ta\tlower\trisk\tfor diabetes.\tIn\ta\tstudy\tin\tFinland,\tapple\tconsumption\twas\tassociated\twith\ta\treduced risk\tof\ttype\t2\tdiabetes,\tand\tin\ta\tstudy\tin\tBrazil\tit\twas\tassociated\twith\tweight loss. Apples\tcontain\tpectin,\ta\tvaluable\tsource\tof\tsoluble\tfiber\tthat\tcan\tlower\tbad cholesterol\t(LDL)\tand\thelp\tregulate\tblood\tsugar.\tSpeaking\tof\tsugar:\tYes,\tapples do\thave\tsome\tsugar\t(fructose),\tbut\tI\twouldn\u2019t\tworry\tabout\tit\t(unless\tyou\tare\ta diabetic\tor\thave\tserious\tblood\tsugar\tchallenges).\tThe\tsugar\tin\tapples\tcome wrapped\twith\t5\tg\tof\tfiber\tand\ta\trich\tblend\tof\tnutrients,\tvery\tdifferent\tfrom\tthe high-fructose\tcorn\tsyrup\tused\tto\tsweeten\tevery\tjunk\tfood\ton\tthe\tmarket.\tAnd one\tstudy,\tby\tDr.\tSilvina\tLotito\tat\tthe\tLinus\tPauling\tInstitute,\tactually\tsuggests that\tthe\tfructose\tin\tapples\tmight\teven\tturn\tout\tto\tbe\tresponsible\tfor\tsome\tof\tthe apple\u2019s\thealth\tbenefits. Osteoporosis\tand\tApples Oh\tyes,\tone\tmore\tthing.\tNo\tone\tever\tseems\tto\tmention\tthis,\tbut\tapples\tare\tone of\tthe\tbest\tdietary\tsources\tof\tboron.\tBoron\tis\ta\tmineral\tthat\thas\treal\tbone- building\tproperties\tand\tis\tan\timportant\tpart\tof\tan\tosteoporosis\tprevention program.\tA\trecent\tarticle\tin\tthe\tJournal\tof\tApplied\tNutrition\tby\tRex\tE. Newnham,\tPh.D.,\tD.O.,\tdemonstrated\ta\thigh\tprobability\tthat\tthere\u2019s\ta connection\tbetween\tnot\thaving\tenough\tboron\tin\tyour\tsystem\tand\thaving symptoms\tof\tarthritis.\tThis\tarthritis-boron\tconnection\twas\tobserved\tin\tvarious populations\taround\tthe\tworld.\tBoron\talso\tseems\tto\tbe\tenergizing.\tMy\tfriend\tDr. John\tHernandez,\tdirector\tof\tthe\tCenter\tfor\tHealth\tand\tIntegration\tin\tSan Antonio,\tTexas,\ttells\tof\ta\tstudy\tin\twhich\tdrowsy\tcollege\tsophomores\twere\tgiven supplements\tof\t3\tmg\tof\tboron\u2014all\tof\ta\tsudden,\tno\tmore\tfalling\tasleep\tin\tclass.","The\tBest\tApple\tof\tAll By\tthe\tway,\twhen\tyou\teat\t(or\tjuice)\tapples,\tdon\u2019t\tforget\tthe\tpeel.\tApple\tpeels have\tbeen\tfound\tto\thave\tpotent\tantioxidant\tactivity\tand\tcan\tgreatly\tinhibit\tthe growth\tof\tliver\tcancer\tand\tcolon\tcancer\tcells.\tThough\talmost\tall\tapples\tcontain valuable\tphenols\tand\tantioxidants,\tthe\tgood\told\tRed\tDelicious\tseems\tto frequently\tcome\tout\tthe\twinner\twhen\tit\tcomes\tto\tantioxidant\tpower. WORTH\tKNOWING Unfortunately,\tthe\tEnvironmental\tWorking\tGroup,\ta\tconsumer advocate\tand\tprotection\tnonprofit\tresearch\torganization,\tput\tapples on\tits\t2003\tlist\tof\ttwelve\tfoods\tmost\tcontaminated\twith\tpesticides. The\torganization\tsuggests\tyou\tbuy\torganic.\tI\tagree. WHAT\tABOUT\tAPPLE\tJUICE? Nope.\tSorry.\tDoesn\u2019t\teven\tcome\tclose\tto\tmaking\tthe\tlist\tof\thealthiest\tfoods. So\thow\tcan\tI\tstill\tbe\tsuch\ta\tfan\tof\thome\tjuicing\t(see\tpage\t247)?\tSimple. Homemade\tjuice\tisn\u2019t\teven\tclose\tto\tthe\tstuff\tyou\tget\tin\tthe\tsupermarket. Home\tjuicing\tgives\tyou\tall\tthose\tamazing\tvitamins,\tphytochemicals,\tlive enzymes,\tand\tall\tthe\tother\tgood\tstuff\tin\tthe\tapple\t(except,\tof\tcourse,\tthe fiber).\tPlus,\tmost\tjuice\trecipes\tcall\tfor\ta\tmix\tof\tveggies\tand\tother\tfruits\tto go\twith\tthe\tapples\t(for\texample,\tspinach).\tSure,\thomemade\tjuice\tis\tstill\ta little\thigh\tin\tsugar,\tbut\tI\u2019m\tokay\twith\tthat\tbecause\tof\tall\tthe\tbenefits\tyou get.\tNot\tso\twith\tcommercial\tapple\tjuice\tin\tthe\tbottle,\twhich\tis\tnothing\tmore than\tsugar\twater\tand\tapple\tflavoring.\tSure,\tit\tmay\thave\ta\ttiny\tamount\tof vitamins,\tbut\tthe\tsugar\tcost\tis\tway\ttoo\thigh\tfor\ta\tbeverage\tthat\tgives\tus few,\tif\tany,\tof\tthe\tbenefits\tof\treal\tapples.\tApple\tjuice\tmay\tbe\tmarginally better\tthan\tsoda,\tbut\tnot\tby\tmuch.\tI\u2019m\tpretty\tconvinced\tthat\ta\tlot\tof\tthe behavioral\tproblems\twe\tsee\tin\tkids\twould\tbe\tmodulated\tnoticeably\tif\twe didn\u2019t\tstuff\tthem\twith\tsugar\twater\tall\tday\tlong. Apricots","An\tapricot\tis\tbasically\ta\ttasty\tlittle\tlow-calorie\tbundle\tof\tnutrients\tput together\tin\ta\tbeautiful,\tsun-colored\tpackage.\tWhat\u2019s\tnot\tto\tlike? Two\tmedium\tapricots\thave\tabout\t1\u00bd\tg\tof\tfiber,\t1,348\tIUs\tof vitamin\tA,\t766\tIUs\tof\tbeta-carotene,\t181\tmg\tof\tpotassium,\tand,\tjust for\tgood\tmeasure,\t13\tmg\tof\tphytosterols,\tplant\tchemicals\tthat\thave numerous\thealth\tbenefits.\tApricots\talso\tcontain\tbeta-cryptoxanthin,\ta member\tof\tthe\tcarotenoid\tfamily\tthat\tis\ta\tstrong\tantioxidant\tand seems\tto\treduce\tthe\trisk\tof\tlung\tand\tcolon\tcancer. Some\tstudies\thave\tdemonstrated\tthat\tbeta-cryptoxanthin\tcan\treduce\tthe\trisk\tof lung\tcancer\tby\tmore\tthan\t30\tpercent,\tand\tother\tstudies\thave\tshown\tthat\tit reduces\tthe\trisk\tfor\tthe\tuntold\tarthritis\tby\t41\tpercent.\tIn\torder\tto\tabsorb\tthe\tbeta- cryptoxanthin,\tit\u2019s\tessential\tthat\tyour\tdiet\tcontains\tsome\tfat,\tsince,\tlike\tother carotenoids,\tbeta-cryptoxanthin\tis\tfat\tsoluble.\tThat\tmakes\ta\tpretty\tstrong argument\tfor\tapricots\tand\talmonds\tas\ta\treally\thealthy\ttreat,\tdon\u2019t\tyou\tthink? The\tapricot\toriginally\thails\tfrom\tChina,\twhere\tit\thas\tbeen\tgrown\tfor\tmore than\t4,000\tyears.\tLegend\thas\tit\tthat\tit\twas\tbrought\tto\tthe\tWest\tby\tAlexander\tthe Great.\tMost\tof\tthe\tapricots\tin\tthe\tUnited\tStates\tare\tgrown\tin\tCalifornia,\tbut many\tvarieties\tcome\tfrom\tthe\tMiddle\tand\tNear\tEast,\tespecially\tTurkey.\tI remember\tthat\tone\tof\tthe\tfirst\t\u201cnatural\tfood\u201d\tstores\tI\tever\tpatronized\twas\towned by\ta\tTurkish\tfamily\twho\twere\tespecially\tproud\tof\ttheir\thigh-nutrient\tfresh apricots,\timported\tfrom\t\u201chome.\u201d What\tabout\tDried\tor\tStewed\tApricots?","Dried\tapricots\tare\ta\tfavorite\t\u201chealth\tfood\u201d\tand\tfrequently\tfound\tin\ttrail\tmixes. They\u2019re\ta\tlittle\thigh\tin\tsugar\tsince\tthey\u2019re\tso\tconcentrated,\tthe\tcalories\tare higher\t(\u00bd\tcup\tof\tdried\tapricots\thas\t157\tcalories\tvs.\t34\tfor\ttwo\tsmall\twhole apricots),\tand\tfor\tsome\tstrange\treason\tyou\tlose\tthe\tbeta-cryptoxanthin.\tBut they\u2019re\tstill\ta\tgood\tsource\tof\tbeta-carotene\tand\tvitamin\tA.\tAnother\toption\tis stewed\tapricots\t(106\tcalories\tfor\t\u00bd\tcup\tof\tstewed\tfruit,\tunsweetened);\tthey\u2019re delicious,\teven\thigher\tin\tpotassium\tand\tfiber,\tand\tstill\tloaded\twith\tbeta-carotene and\tvitamin\tA.\tNo\tbeta-cryptoxanthin,\tthough\u2014for\tthat,\tyou\tneed\tto\teat\tthe whole\tfruit\traw. WORTH\tKNOWING Apricots\tare\ta\tdietary\tstaple\tof\tthe\tHunza\u2014a\tremote\tlittle\tkingdom of\tfolks\tin\tthe\tHimalayas\tthat\thave\tattracted\ttons\tof\tattention because\tthey\tlive\tlong\tand\tstay\thealthy. Avocados\t Avocados\tare\tan\tamazing\tfood.\tBut\tuntil\trecently,\tyou\u2019d\tnever\tknow it.\tAvocados\twere\talmost\ta\tcasualty\tof\tthe\tfat\tphobia\tthat\tswept\tthe nation\tback\tin\tthe\t1980s.\tThat\tfat\tphobia\thas\tnot\tyet\tdied\ta\tmuch- deserved\tdeath,\tbut\tthere\tare\tpromising\tsigns\tthat\tit\u2019s\tdying\tout.","Which\tis\tgood\tnews\tfor\tthose\tof\tus\ttrying\tto\tredeem\tthe\treputation\tof this\t(and\tother)\tglorious\thigh-fat\tfoods\tthat\tare\treally,\treally\tgood\tfor your\thealth. Why\tthe\tFat\tin\tAvocados\tIs\tGood\tfor\tYou So\tyes,\tavocados\tare\thigh\tin\tfat.\tBut\tthat\tfat\tis\tlargely\tmonounsaturated\tfat, specifically\toleic\tacid,\tan\tomega-9\tfat\tthat\tis\tfound\tin\thigh\tamounts\tin\tolive\toil and\tmacadamia\tnut\toil\tand\tmany\tnuts.\tMonounsaturated\tfat\tactually\tlowers cholesterol.\tIn\tresearch\tat\tthe\tInstituto\tMexicano\tdel\tSeguro\tSocial\tin\tMexico, forty-five\tvolunteers\twho\tate\tavocados\tevery\tday\tfor\ta\tweek\texperienced\tan average\t17\tpercent\tdrop\tin\ttotal\tblood\tcholesterol.\tFar\tmore\timportant,\tin\tmy opinion,\ttheir\tcholesterol\tratio\talso\tchanged:\tTheir\tlevels\tof\tLDL\t(\u201cbad\u201d cholesterol)\tand\ttriglycerides,\tboth\tassociated\twith\theart\tdisease,\twent\tdown, while\ttheir\tHDL\t(\u201cgood\u201d\tcholesterol),\twhich\tis\tprotective,\twent\tup.\tAnd avocados\tare\talso\thigh\tin\tbeta-sitosterol,\ta\tnatural\tsubstance\tshown\tto significantly\tlower\tblood\tcholesterol\tand\tis\talso\thighly\tprotective\tof\tthe\tprostate. In\tthe\tDecember\t1999\tissue\tof\tthe\tAmerican\tJournal\tof\tMedicine,\tresearchers pointed\tout\tthat\tbeta-sitosterol\twas\tshown\tto\treduce\tcholesterol\tin\tsixteen human\tstudies. Monounsaturated\tfat\tlike\tthe\tkind\tfound\tin\tavocados\thas\talso\tbeen\tlinked\tto a\treduced\trisk\tof\tcancer\tand\tdiabetes.\tResearch\tpublished\tin\tthe\tArchives\tof Internal\tMedicine\tand\treprinted\ton\tthe\tAmerican\tDiabetes\tAssociation\tWeb\tsite demonstrated\tthat\tpeople\tfollowing\ta\t\u201cModified\tLowCarb\tDiet\u201d\thigher\tin monounsaturated\tfat\tlost\tmore\tweight\tthan\ta\tmatched\tgroup\tof\tpeople\tfollowing the\tstandard\tNational\tCholesterol\tEducation\tProgram\tdiet.\tAnd monounsaturated\tfats\tare\ta\tkey\tcomponent\tof\tthe\tMediterranean\tdiet,\twhich\tin every\tmajor\tstudy\thas\tbeen\tlinked\twith\tlower\trates\tof\theart\tdisease. Great\tfor\tEyes,\tHeart,\tand\tSkin! Avocados\talso\tcontain\tlutein,\ta\tvaluable\tmember\tof\tthe\tcarotenoid\tfamily\tthat\tis a\tnatural\tantioxidant\tand\thelps\tyour\teyes\tstay\thealthy\twhile\tmaintaining\tthe health\tof\tyour\tskin.\tAccording\tto\tDavid\tHerber,\tM.D.,\tdirector\tof\tthe\tCenter\tfor Human\tNutrition\tat\tUniversity\tof\tCalifornia\tin\tLos\tAngeles\tand\tone\tof\tmy favorite\tnutritionists,\t\u201cCalifornia\tavocados\trank\thighest\tin\tlutein,\twhich\tacts\tas an\tantioxidant,\tand\tbeta-sitosterol,\twhich\tblocks\tcholesterol\tabsorption compared\tounce-per-ounce\tto\tother\tfruits.\tThese\tattributes\tmake\tthe\tavocado\tan important\tfruit\tto\tchoose,\talong\twith\tother\tfruits\tand\tvegetables,\tto\tprotect\tyour heart.\u201d","Though\tthere\tare\ta\tfew\tgrams\tof\tsaturated\tfat\tin\tan\tavocado,\tit\u2019s\tprecisely the\tkind\tof\tsaturated\tfat\tI\u2019m\tnot\tafraid\tof.\tIt\u2019s\tfrom\ta\tnatural\twhole\tfood,\tand quite\tdifferent\tfrom\tthe\tsaturated\tfat\tyou\tmight\tfind\tin\tan\torder\tof\tfries.\tNot coming\tfrom\ta\tfactory-farmed\tanimal,\tit\tdoesn\u2019t\tcontain\ta\tlot\tof\ttoxins.\tAnd\tas many\tnutritionists\u2014myself\tincluded\u2014have\tpointed\tout,\tsome\tsaturated\tfat\tis necessary\tin\tthe\tdiet\tand\tmay\teven\tbe\tbeneficial.\tPolitically\tincorrect\tthough\tthis may\tbe,\tI\u2019d\tlike\tto\tpoint\tout\tthat\tone\trecent\tstudy\tin\tthe\tprestigious\tAmerican Journal\tof\tClinical\tNutrition\tshowed\tthat\tin\tpostmenopausal\twomen\twho consumed\ta\treasonable\t25-percent-fat\tdiet,\ta\tgreater\tamount\tof\tmonounsaturated fat\tand\ta\tgreater\tamount\tof\tsaturated\tfat\tintake\twas\tassociated\twith\tless progression\tof\tcoronary\tatherosclerosis\u2014(high\tglycemic\tcarbohydrate\tintake was\tassociated\twith\ta\tgreater\tprogression). Avocados\tare\talso\ta\tgreat\tsource\tof\tfiber\t(between\t11\tand\t17\tg\tper avocado!)\tand\tpotassium.\tThey\talso\tcontain\tfolate,\tvitamin\tA,\tbeta-carotene,\tand beta-cryptoxanthin,\tanother\thealthy\tcarotenoid.\tCall\tme\tcrazy,\tbut\tI\u2019ve\tbeen known\tto\teat\ta\twhole\tone\tas\ta\tmini-meal\tright\tout\tof\tthe\tskin.\tCouple\thundred calories,\ttons\tof\theart-healthy\tfat,\tone-third\tto\tone-half\tof\tthe\tday\u2019s\tfiber,\tplus it\u2019s\tfilling\tand\tdelicious.\tAnd\tnext\tto\tzero\teffect\ton\tblood\tsugar. WORTH\tKNOWING There\u2019s\ta\tbit\tof\tdifference\tin\tthe\tnutritional\tcomposition\tof California\tand\tFlorida\tavocados.\tAccording\tto\tthe\tUSDA\tfood database,\ta\tCalifornia\tavocado\thas\tabout\t20\tpercent\tfewer\tcalories (289\tcompared\tto\t365\tfor\tthe\tFlorida\tvariety),\t13\tpercent\tless\tfat, and\tabout\t60\tpercent\tless\tcarbohydrates.\tCalifornia\tavocados\tare also\tthe\tonly\tone\tof\tthe\ttwo\tthat\tis\ta\tsignificant\tsource\tof\tlutein\tand zeaxanthin,\ttwo\timportant\tcarotenoids\tthat\tare\tbecoming\tthe superstars\tof\teye\tnutrition\tand\tare\tbeing\tstudied\tfor\ttheir\tability\tto prevent\tmacular\tdegeneration.\tOn\tthe\tother\thand,\tFlorida\tavocados have\t20\tpercent\tmore\tpotassium,\tplus\ta\tbit\tmore\tcalcium\tand phosphorus.\tIf\tyou\u2019re\tstill\tworried\tabout\tfat\tand\tcalories,\tgo\twith the\tCalifornia\tversion,\tbut\teither\tway\tyou\tcan\u2019t\tmiss. Bananas","Bananas\tare\tdefinitely\ta\thealthy\tfood,\tthough\tthey\u2019re\tnot\tquite\tthe nutritional\theavyweight\tsome\tpeople\tthink\tthey\tare.\tTheir\tmain\tclaim to\tfame\tis\tpotassium\tand\tfiber.\tDon\u2019t\tget\tme\twrong\u2014those\tare\tgood things\tto\thave.\tBananas\tprovide\ta\tnice\t3\tto\t4\tg\tof\tfiber\tper\tbanana, and\twhile\tthey\tare\tprobably\tthe\tfirst\tfood\tthat\tcomes\tto\tmind\twhen you\tthink\tof\tpotassium,\tcalorie\tfor\tcalorie,\tfoods\tlike\tspinach\tand broccoli\tbeat\tthe\tpants\toff\tthem.\tSo\tdoes\ta\tcup\tof\tbaked\tbeans,\tnavy beans,\ttomato\tjuice,\tcantaloupe,\tor\ttwo\tmedium\tkiwifruits. The\tImportance\tof\tPotassium Bananas\tare\tconvenient,\trelatively\tlow\tin\tcalories\t(about\t100\tcalories\tper banana),\tand\tthe\tfiber\tis\ta\tbig\tselling\tpoint.\tAnd\teven\tthough\tother\tfoods\tmay contain\tjust\tas\tmuch\tpotassium,\tthat\tdoesn\u2019t\tmean\tthe\t422\tmg\tof\tpotassium\tper medium\tbanana\tis\tanything\tto\tsneeze\tat.\tLet\u2019s\tnot\tforget\tthe\tmajor\trole potassium\tplays\tin\tthe\tbody,\thelping\tto\tmaintain\tcell\tintegrity,\tfluid\tand electrolyte\tbalance,\tand,\tmost\timportant,\ta\tsteady\theartbeat! A\tdrop\tin\tpotassium\tlevels\tcan\tmake\tyou\tweak\tand\ttired,\tand\tlow potassium\tis\toften\tconnected\tto\tmuscle\tcramps.\tPlus,\tmany\thealth\tprofessionals believe\tthat\tpotassium\tmight\tboth\tprevent\tand\tcorrect\thypertension. An\tinteresting\tSwedish\tstudy\ton\tthe\trisk\tof\tdeveloping\tkidney\tcancer\tfound","that\tregular\tconsumption\tof\tspecific\tfoods\u2014bananas,\troot\tvegetables\tlike\tcarrots and\tbeets,\tsalad\tgreens,\tand\tcabbage\u2014was\tlinked\tto\ta\t50\tto\t65\tpercent\tdecrease in\trisk\tfor\tkidney\tcancer.\tThe\tstudy\twas\tpublished\tin\tthe\tInternational\tJournal of\tCancer.\tWomen\tin\tthe\tstudy\twho\tate\tbananas\tfour\tto\tsix\ttimes\ta\tweek\thad about\thalf\tthe\trisk\tof\tkidney\tcancer\tas\tthose\twho\tdidn\u2019t\teat\tthem.\tMy\tfriend\tDr. Dharma\tSingh\tKhalsa,\tauthor\tof\tFood\tas\tMedicine,\thas\tsaid\tthat\t\u201ca\twoman\twho wants\tto\tremain\tyouthful\tfor\tlife\tshould\teat\tone\tbanana\tevery\tday.\u201d One\tlittle-known\tbenefit\tof\tbananas\tthat\u2019s\tworth\ttalking\tabout\tis\tthe\tfact that\tthey\tcontain\tfructoogliosaccharides.\tWhat\tare\tthese?\tWell,\tthey\u2019re\tbasically food\tfor\tthe\tgood\tbacteria\tin\tyour\tgut.\tYou\u2019ve\tprobably\theard\tof\tprobiotics\tlike lactobacillus\u2014well,\tthose\tare\tthe\t\u201cgood\tbacteria\u201d\tin\tthe\tdigestive\tsystem,\tand for\toptimal\thealth,\tthey\tneed\tto\tbe\tkept\talive\tand\tflourishing.\tLike\tall\tbacteria, they\tneed\tfood\tto\tlive,\tand\tthe\tfood\tthey\tlike\tthe\tbest\tis\tFOS (fructooligosaccharides).\tBananas\tare\ta\tgreat\tsource\tof\tfructoogliosaccharides. In\tone\tstudy\tpublished\tin\tthe\tJournal\tof\tAgriculture\tand\tFood\tChemistry, bananas\twere\thands\tdown\tthe\tmost\tpotent\tfruit\tsource\tof\tthese\tvaluable compounds.\t(The\tJerusalem\tartichoke,\tsee\tpage\t44,\twon\tin\tthe\tvegetable category,\tfollowed\tby\tonions.)\tBananas\tand\trice\thave\tlong\tbeen\ta\tfolk\tremedy for\tdigestive\tupset,\tespecially\tdiarrhea. Not\tas\tHigh\tin\tSugar\tas\tYou\tMight\tThink Among\tadvocates\tof\tcontrolled\tcarb\teating\t(especially\thard-core\tlow-carbers) bananas\tgot\ta\tbad\trep\tas\tbeing\ta\thigh-sugar\tfood.\tThat\u2019s\tpartly\ttrue,\tbut\tnot\tas bad\tas\tpeople\tthink.\tThe\tglycemic\tload\tof\tthe\taverage\tbanana\tis\t12.\tGlycemic load\u2014the\tonly\tmeasure\tthat\treally\tcounts\twhen\tit\tcomes\tto\tevaluating\ta\tfood\u2019s effect\ton\tblood\tsugar\u2014is\tconsidered\tlow\tif\tit\u2019s\tunder\t10,\tmedium\tif\tit\u2019s\t10\tto\t20, and\thigh\tif\tit\u2019s\tover\t20.\tThe\tbanana\u2019s\trating\tof\t12\tputs\tit\tright\tin\tthe\tlow\tpart\tof the\t\u201cmedium\u201d\tcategory.\tI\tthink\tpart\tof\tthe\tproblem\twith\tbananas\twas\tthat\tthey suffered\tfrom\tguilt\tby\tassociation\twith\tthe\ttypical\t1980s\t\u201clow-fat\u201d\tbreakfast\tof crummy\tprocessed\tcommercial\tcereal,\tskim\tmilk,\torange\tjuice,\tand\ttoast,\ta nightmare\tfrom\ta\tblood\tsugar\tpoint\tof\tview.\tThe\toccasional\tbanana,\tparticularly one\tthat\u2019s\tnot\toverripe,\tis\treally\tnot\ta\tproblem\tfor\tmost\tpeople. In\tyoga\tnutritional\ttherapy,\tbananas\tare\tconsidered\ta\tcleansing\tand rejuvenating\tfood. WORTH\tKNOWING The\tinner\tpeel\tis\trich\tin\tnutrients\u2014either\teat\tit\tdirectly,\tor\tscrape\tit and\tput\tit\tin\tyour\tsmoothie.","","Blueberries\t Mention\tblueberries\taround\tscientists,\tand\tyou\u2019re\tsure\tto\thear\tthe name\tof\tDr.\tJames\tJoseph. Joseph\tis\tlead\tscientist\tin\tthe\tLaboratory\tof\tNeuroscience\tat\tthe USDA\tHuman\tNutrition\tResearch\tCenter\ton\tAging\tat\tTufts University.\tHis\tspecial\tinterest\tis\twhat\twe\tshould\teat\tif\twe\twant\tto keep\tour\tmarbles\tintact\tas\twe\tgrow\tolder.\tAnd\tit\u2019s\tlargely\tbecause\tof Joseph\tthat\tblueberries\tnow\thave\ta\tfirmly\testablished\treputation\tas\ta memory-protecting\tfood. Blueberries\tAre\tBrain\tFood In\tJoseph\u2019s\tlab,\the\u2019s\tgot\tsomething\the\tcalls\tthe\tRat\tOlympics.\tHe\ttests\tmotor function\tand\tmemory\tfunction\twith\tmazes\tand\tassorted\ttests\tfor\tmuscle\tstrength and\tcoordination.\tAround\tmiddle\tage,\trats\tstart\tshowing\tthe\tsame\tkinds\tof decline\tin\tperformance\tthat\thumans\tdo.\tBut\twhat\tJoseph\u2019s\tstudies\tshow\tis\tthat when\tyou\tfeed\tthe\tlab\tanimals\textracts\tof\tblueberries,\twonderful\tthings\tstart happening;\tor,\tmore\taccurately,\tbad\tthings\tdon\u2019t\thappen. Bad\tthings\tmeaning\tmental\tdeterioration.\tAnd\tloss\tof\tcoordination\tand balance.\tGone.\tThose\trats\tthat\tchowed\tdown\ton\tthe\tblueberries\tbehaved\tlike young\tstuds.\tIn\tJoseph\u2019s\tlab,\tthey\u2019d\tfound\tthe\tRat\tFountain\tof\tYouth. Blueberries\tcontain\tcompounds\tlike\tanthocyanin\tthat\tare\tantioxidant\tand","anti-inflammatory.\tAnd\tinflammation\tand\toxidative\tstress\tare\tinvolved\tin virtually\tevery\tmajor\tkiller\tdisease:\tAlzheimer\u2019s,\tParkinson\u2019s,\tdiabetes,\tand heart\tdisease,\tnot\tto\tmention\t\u201crun-of-the-mill\u201d\tconditions\tof\taging\tlike\tarthritis. These\tcompounds\tby\tthemselves\twould\tbe\tenough\tto\tland\tblueberries\ton anyone\u2019s\tlist\tof\tsuperfoods.\tBut\tthe\tblueberries\tdo\teven\tmore.\tThey\tactually\thelp neurons\tin\tthe\tbrain\tcommunicate\twith\tone\tanother\tmore\teffectively. BLUEBERRIES\tKEEP\tYOUR\tMEMORY\tSHARP \u201cOld\tneurons\tare\tkind\tof\tlike\told\tmarried\tcouples,\u201d\tJoseph\tsays.\t\u201cThey\tdon\u2019t talk\tto\teach\tother\tso\tmuch\tany\tmore.\u201d\tMemory\tgoes\tdown,\tand\tthe\t\u201cprocessing\u201d necessary\tfor\tcoordination\tand\tbalance\twill\ttend\tto\tdecline.\tThe\ttechnical\tterm for\tthis\tcommunication\tis\t\u201csignaling,\u201d\tand\tspecial\tcompounds\tin\tblueberries called\tpolyphenols\tactually\t\u201cturn\ton\u201d\tthe\tsignals.\t\u201cNot\tonly\tcan\tyou\tget\tone neuron\tto\ttalk\tto\tanother\tmore\tefficiently,\tbut\tyou\tcan\tactually\tenable\tthe\tbrain to\tgrow\tnew\tneurons,\u201d\tJoseph\texplained\tin\tan\tinterview. Blueberries\tare\tthe\tultimate\tmemory\tfood.\tAnimal\tstudies\thave demonstrated\tthat\tdaily\tconsumption\tof\tblueberries\tdramatically\tslows impairments\tin\tmotor\tcoordination\tand\tmemory\tthat\tare\tthe\tusual accompaniments\tof\taging.\tWhat\u2019s\tmore,\tthey\tmay\thelp\tlower\tblood\tcholesterol and\tpromote\turinary\thealth. Bilberries,\ta\tclose\tEuropean\tcousin\tof\tthe\tblueberry,\thave\tbeen\tshown\tto promote\teye\thealth\tand\tprotect\tagainst\tglaucoma\tand\tcataract\tprogression.\tIn fact,\twild\tblueberries\tare\tcalled\t\u201cthe\tvision\tfruit\u201d\tin\tJapan,\tbecause\tthey\thave very\thigh\tconcentrations\tof\tanthocyanins,\tnatural\tantioxidants\tand\tanti- inflammatories\twhose\tbenefits\tinclude\treducing\teyestrain\tand\timproving\tnight vision.\tAnd\tthere\tare\tcurrently\tplans\tto\tstudy\tthe\tability\tof\tblueberries\tto\tprevent macular\tdegeneration,\ta\tdisease\tof\tthe\tretina\tand\tthe\tleading\tcause\tof\tblindness in\tpeople\tover\tage\tsixty-five. Blueberries\tAre\tthe\tHighest-Scoring\tFruit\tof\tAll\tTime Then\tthere\tare\tall\tthose\tantioxidants\tand\tanti-inflammatory\tcompounds,\twhich help\tfight\tagainst\tcardiovascular\tdisease.\tBlueberries\thave\tbeen\ttested\tto\thave one\tof\tthe\thighest\tORAC\tvalues\tof\tany\tfood\tin\tthe\tworld.\tWhat\tdoes\tthat\tmean? Well,\tORAC,\twhich\tstands\tfor\toxygen\tradical\tabsorbance\tcapacity,\tis\ta\trating system\tfor\tantioxidant\tpower.\tScientists\ttest\thow\twell\tall\tthe\tdifferent phytochemicals\tand\tantioxidants\tin\ta\tgiven\tfood\tperform\ttogether,\tand\tthen\tgive the\tfood\ta\trating\tbased\ton\tthat\tperformance.\tIt\u2019s\teasy\tto\tunderstand\tif\tyou\tthink of\ta\tsports\tteam.\tA\treally\tgood\tteam\tis\tnot\tjust\tabout\thow\tgood\tthe\tplayers\tare individually,\tjust\tlike\ta\tsuperfood\tis\tnot\tjust\tabout\twhich\tnutrients\tit\tcontains.\tIn","both\tcases,\tit\u2019s\tabout\thow\twell\tthe\telements\twork\ttogether\tas\ta\tgroup.\tAnd\tthat\u2019s what\tthe\tORAC\trating\ttells\tyou:\thow\tmuch\tprotection\tand\tvalue\tantioxidants and\tphytochemicals\tgive\tyou\tas\ta\tgroup\tin\ta\tparticular\tfood.\tThe\thighest-scoring fruit\tof\tall\ttime?\tBlueberries. Just\trecently,\tin\tthe\tMay\t4,\t2005,\tissue\tof\tthe\tJournal\tof\tAgriculture\tand Food\tChemistry,\tit\twas\treported\tthat\tblueberries\tcontain\ta\tbeneficial\tcompound called\tpterostilbene.\tPterostilbene\u2019s\tlipid-lowering\tability\twas\tsuperior\tto\tboth resveratrol\t(the\tantiaging\tcompound\talso\tfound\tin\tgrapes)\tand\tthe\tprescription drug\tCiprofibrate.\tOn\ta\tcellular\tlevel,\tit\tworks\tmuch\tlike\tresveratrol\tin regulating\tfatty\tacid\tmetabolism\tand\tfats\tin\tthe\tbloodstream\u2014and\tit\thelps prevent\tthe\tdeposition\tof\tplaque\tin\tthe\tarteries. Need\tmore\treasons\tto\teat\tblueberries?\tHow\tabout\tfighting\tcancer?\tA University\tof\tIllinois\tstudy\ttested\tdifferent\tfruits\tfor\tthe\tpresence\tof\ta\tparticular flavonoid\tthat\tinhibits\ta\tcancer-promoting\tenzyme.\tOf\tall\tthe\tfruits\ttested,\twild blueberries\tshowed\tthe\tgreatest\tanticancer\tactivity. Fresh\tor\tFrozen,\tYou\tChoose Best\tof\tall,\tyou\tcan\tget\tall\tthese\tamazing\thealth\tbenefits\tby\tjust\tadding\t\u00bd\tcup\ta day\tof\twild\tor\tfrozen\tblueberries\tto\tyour\tdiet.\tNo\tstudies\thave\tbeen\tdone\tto\tdate comparing\tfresh\tto\tfrozen\tto\tcanned\tberries,\tbut\tvirtually\tall\tforms\tof\tthe\tfruit have\tessential\tanthocyanins\tand\tproanthocyanins,\tmaking\tthem\ta\tgenuine\thealth bargain.\tIn\tfact,\tall\tof\tJoseph\u2019s\tstudies\twere\tdone\tusing\tfrozen\tberries,\twhich, last\ttime\tI\tlooked,\twere\tpretty\tinexpensive\tand\tavailable\tin\tany\tgrocery\tstore freezer. Throw\tthem\ton\ta\tsalad,\tin\ta\tblender\twith\ta\tprotein\tpowder,\tor,\tbest\tof\tall\u2014 my\tpersonal\tfavorite\u2014eat\tthem\tfrozen\twith\ta\tdollop\tof\tyogurt.\tThe\tyogurt\tsort of\tfreezes\tupon\tmaking\tcontact\twith\tthe\tice-cold\tblueberries,\tmaking\tthe resulting\tblend\tthe\tmost\tdelicious,\thealthy\t\u201cdessert\u201d\tyou\tcan\timagine. Cantaloupe","All\tmelons\tare\thigh-volume\tfoods.\tThat\tmeans\tthat\tfor\ta\tgiven amount\tof\tweight,\tthey\tcontain\ta\trelatively\thigh\tamount\tof\twater, fiber,\tand\tair\t(and\ta\trelatively\tlow\tnumber\tof\tcalories).\tWhy\tshould\tit matter?\tConsider\tthis. The\tBenefit\tof\tHigh-Volume\tFoods Barbara\tRolls,\tPh.D.,\ta\tnutrition\tresearcher\tat\tPennsylvania\tState\tUniversity,\thas done\ta\tton\tof\tresearch\ton\tappetite\tand\tappetite\tcontrol.\tIn\tstudy\tafter\tstudy,\tRolls found\tthat\tpeople\tbasically\tate\tabout\t3\tpounds\tof\tfood\ta\tday,\tregardless\tof whether\tthe\tfood\twas\thigh\tcalorie\tor\tlow\tcalorie.\tAfter\tabout\t3\tpounds,\tpeople stopped\teating.\tThey\u2019d\teat\tnearly\tidentical\tservings\tof\tfood\t(by\tweight),\twhether it\twas\twatermelon\t(high\tvolume)\tor\tcheesecake\t(low\tvolume).\tMost\timportant, the\tsubjects\tin\ther\tstudies\tfelt\tjust\tas\tfull\tafter\tthe\tlow-calorie\tmeals\tas\tthey\tdid after\tthe\tcalorie-rich\tmeals\u2014provided\tboth\tmeals\tcontained\tthe\tsame\tvolume\tof food. Bottom\tline:\tFoods\twith\thigh\tvolume\tand\tlow\tcalories\u2014that\tis,\tfoods\twith a\tlot\tof\twater\tand\tfiber\u2014are\tyour\tbest\tfriend\tin\ta\tweight\tcontrol\tprogram. Cantaloupe\tis\ttruly\ta\thigh-volume\tfood.\tFor\tgoodness\u2019\tsake,\tan\tentire\tlarge melon\thas\tonly\t277\tcalories,\tway\tless\tthan\tmost\tdesserts,\tand\tway\tmore\tthan most\tpeople\tcan\teat\tat\tone\tsitting.\t(A\tmore\ttypical\tserving\tis\ta\twedge,\tor\tmaybe half\ta\tmelon.)\tAbout\t90\tpercent\tof\tthe\tmelon\tis\twater.\tBut,\tas\tRolls\thas\tshown in\tresearch\tstudy\tafter\tresearch\tstudy,\tthat\twater\tin\tthe\tmelon\tgoes\ta\tlong\tway toward\tfilling\tyou\tup.\t(And\tby\tthe\tway\u2014water\tin\tfoods\tseems\tto\tdo\tthis\tmore than\twater\tthat\tyou\tdrink\talongside\tfoods.\tHence\tmelons\tand\tsoups\tdo\ta\tbetter job\tof\tappetite\tcontrol\tthan\tsolid\tfood\tplus\ta\tglass\tof\twater.\tNo\tone\treally\tknows why.) Cantaloupe\tLowers\tthe\tRisk\tof\tHigh\tBlood\tPressure\tand\tStroke But\tcantaloupe\u2019s\tnot\ta\tgreat\tfood\tjust\tbecause\tit\u2019s\thigh-volume\tand\tlow-calorie, though\tthat\tcertainly\tgives\tit\tpoints.\tIt\u2019s\talso\ta\tpotassium\tand\tvitamin\tA","heavyweight.\tOne\tlittle\tcup\tof\tmelon\tcubes\tgives\tyou\ta\twhopping\t427\tmg\tof potassium\t(not\tto\tmention\ta\tlittle\tcalcium\tand\tmagnesium).\tA\tton\tof\tstudies show\tthat\tpeople\twho\teat\tpotassium-rich\tfoods\thave\tlower\trates\tof\theart\tdisease and\tstroke.\tPotassium\tis\talso\ta\tkey\tcomponent\tof\thealthy\tblood\tpressure. According\tto\tthe\tlatest\tstudies,\tpeople\twho\tregularly\tconsume\thigh-potassium foods\thave\tlower\tblood\tpressure\tthan\tthose\twho\tdon\u2019t.\tA\trecent\treview\tof\tthirty- three\tstudies\texamined\tthe\teffect\tof\tpotassium\ton\tblood\tpressure,\tand researchers\tdiscovered\tthat\tparticipants\twho\tadded\t2,340\tmg\tof\tpotassium\tdaily (from\tfoods,\tsupplements,\tor\tboth)\twere\table\tto\tlower\ttheir\trisk\tof\tdeveloping high\tblood\tpressure\tby\t25\tpercent.\tThe\treductions\twere\tultimately\tgreatest\tfor people\twho\talready\thad\thigh\tblood\tpressure.\tAnother\tpossible\tbenefit\tof potassium:\tIt\tmay\tprotect\tagainst\tstroke.\tOne\tstudy\tfound\tthat\tpeople\twith\thigh blood\tpressure\twho\thad\ta\tdaily\tserving\tof\tpotassium-rich\tfoods\t(like\tfigs) decreased\ttheir\trisk\tof\tfatal\tstroke\tby\t40\tpercent. Then\tthere\u2019s\tvitamin\tA\tand\tbeta-carotene,\tboth\tof\twhich\tare\tplentiful\tin cantaloupe.\tThough\ta\tlot\tof\tpeople\tknow\tabout\tvitamin\tA\u2019s\trole\tin\tvision\tand growth\tand\tbone\tdevelopment,\twhat\u2019s\tnot\tas\twell\tknown\tis\thow\tterrific\tit\tis\tfor the\timmune\tsystem.\tI\tconsider\tit\tone\tof\tthe\tbest\timmune-system\tboosters around. Eat\tCantaloupe\tto\tWard\tOff\ta\tCold Vitamin\tA\tdeficiency\tresults\tin\tdecreased\tresistance\tto\tinfection.\tBut\tyou\tdon\u2019t really\thave\tto\thave\ta\tdeficiency\tto\tbenefit\tfrom\tits\teffect\ton\tthe\timmune\tsystem. There\tis\tsome\tevidence\tthat\tvitamin\tA\tcan\tstimulate\tand\totherwise\tfavorably affect\tthe\timmune\tsystem\teven\tin\tthe\tabsence\tof\tvitamin\tA\tdeficiency. (Whenever\tI\tfeel\ta\tcold\tcoming\ton,\tI\ttake\tlarge\tdoses\tof\tsupplemental\tvitamin\tA for\ta\tfew\tdays,\tplus\ta\tfew\tother\tthings\tlike\tC,\tzinc,\tand\tN-acetyl-cysteine.\tIt works.)\tAnd\tsome\tyears\tago\tit\twas\tdemonstrated\tthat\thigh-dose\tvitamin\tA\tcan significantly\tprotect\tagainst\tsome\tof\tthe\timmune-depressing\teffects\tof\tradiation and\tcancer\tchemotherapy. Beta-carotene,\ta\tcarotenoid\tthat\tturns\tinto\tvitamin\tA\tin\tthe\tbody,\thas protective\thealth\tproperties\tof\tits\town.\t(A\tcup\tof\tcantaloupe\tcubes\thas\tmore\tthan 3,000\tmcg\tof\tbeta-carotene.)\tBeta-carotene,\tin\taddition\tto\tbeing\ta\tgreat antioxidant\tthat\tprotects\tagainst\tcellular\tdamage,\tmay\tbe\tprotective\tagainst\tsome forms\tof\tcancer\tin\tsome\tpopulations\tand\tmay\talso\tplay\ta\trole\tin\tprotecting against\theart\tdisease.\tThough\ta\tlarge\tstudy\ta\tfew\tyears\tago\tthat\tlooked\tat\tthe effect\ton\tsmokers\tof\tlarge\tsupplemental\tdosages\tof\tsynthetic\tbeta-carotene\thad disappointing\tresults,\tthere\tis\toverwhelming\tepidemiologic\tevidence\tthat\tthose who\tconsume\tthree\tor\tmore\tservings\tof\tfruits\tand\tvegetables\tdaily\thave","significantly\tlower\trisk\tof\tmany\tforms\tof\tcancer\tand\theart\tdisease\tand\tthat\tthe protective\tassociation\tis\tparticularly\tstrong\tfor\tdietary\tcarotenoids,\tespecially with\trespect\tto\tprotection\tagainst\tlung\tcancer. Canteloupe\talso\tmakes\ta\tgreat\tjuice,\tand\tif\tyour\tjuicer\tcan\thandle\tit,\tyou don\u2019t\tneed\tto\tremove\tthe\tskin.\tYou\tcan\tmix\tsome\tcanteloupe\tjuice\twith watermelon\tjuice\tand\tsparkling\twater\tfor\tan\tamazing\tsummer\tcooler,\tor\tvary\tthe recipe\tand\tadd\tsome\tlemon\tjuice\tand\/or\tginger. Cherries\t \u201cThe\tday\twhen\tdoctors\tsay\t\u2018take\t10\tcherries\tand\tcall\tme\tin\tthe morning\u2019\tmay\tnot\tbe\tfar\toff,\u201d\tsaid\ta\trecent\tNewsweek\tarticle.\tYou might\twonder\twhat\tthe\twriter\twas\ttalking\tabout\tif\tyou\tlooked\tcherries up\tin\ta\tfood\tdatabase.\tWhat\u2019s\tthe\tbig\tdeal?\tSure,\tthey\u2019re\trelatively low\tin\tcalories,\tand,\tlike\tmost\tfruits\tand\tvegetables\tthey\u2019re\ta\tgood source\tof\tpotassium.\tAnd\tthe\tsour\tones\thave\ta\tnice\tamount\tof\tvitamin A.\tBut\tthe\treal\tbenefits\tof\tcherries\tare\tnot\tin\tplain\tsight,\tat\tleast\tnot\tif the\tonly\tplace\tyou\tlook\tis\ton\tthe\tnutrition\tfacts\tlabel.\tAnd\twhen\tyou understand\tthe\treal\tbenefits,\tsuddenly\tthe\tNewsweek\treporter\u2019s comment\tstarts\tto\tmake\ta\tlot\tof\tsense. Why?\tBecause\tcherries\tare\tloaded\twith\tanti-inflammatory,\tantiaging,\tanticancer compounds\tthat\tdon\u2019t\tshow\tup\ton\tyour\taverage\tnutrition\tfacts\tlabel.\tThe\tcancer-","fighting\tagents\tin\tcherries\tinclude\ta\tflavonoid\tcalled\tquercetin,\tas\twell\tas\tellagic acid\tand\tperillyl\talcohol. The\tWonders\tof\tQuercetin\tand\tEllagic\tAcid Quercetin\thas\tbeen\tfound\tbe\tresearchers\tto\tbe\ta\tpotent\tanticancer\tagent.\tIt\talso exhibits\tsignificant\tanti-inflammatory\tactivity,\twhich\tis\twhy\tquercetin\tis\tone\tof my\tfavorite\tsupplements\tfor\tallergies\tand\tasthma.\tEllagic\tacid\tis\ta\tnaturally occurring\tphenolic\tknown\tto\tbe\tboth\tanticarcinogenic\tand\tantimutagenic. Also\tfound\tin\tred\traspberries,\tellagic\tacid\thas\tbeen\tshown\tin\tanimal research\tand\tin\tlaboratory\tmodels\tto\tinhibit\tthe\tgrowth\tof\ttumors\tcaused\tby certain\tcarcinogens.\tA\tpublication\tby\tthe\tAmerican\tCancer\tSociety\tcalled\t\u201cThe American\tCancer\tSociety\u2019s\tGuide\tto\tComplementary\tand\tAlternative\tCancer Methods\u201d\tsays\tthat\tellagic\tacid\tis\ta\tvery\tpromising\tnatural\tsupplement\tbecause it\tcauses\tapoptosis\t(cell\tdeath)\tof\tcancer\tcells\tin\tthe\tlab,\twith\tno\tchange\tto healthy,\tnormal\tcells.\tAccording\tto\tstudies\tposted\ton\tthe\tMemorial\tSloan- Kettering\tCancer\tCenter\tWeb\tsite,\tellagic\tacid\talso\thas\tantiviral\tand\tantibacterial properties. Perillyl\tAlcohol\tin\tCherries\tMay\tInhibit\tTumor\tGrowth Another\tcompound\tin\tcherries\tis\tperillyl\talcohol.\tThough\tthe\texact\tmechanism of\tits\taction\tis\tunknown,\tit\tappears\tthat\tperillyl\talcohol\tand\tits\tmetabolites\tmay inhibit\ttumor\tgrowth.\tIn\tanimal\tmodels,\tit\texhibited\tthis\teffect\tin\tpancreatic, stomach,\tcolon,\tskin,\tand\tliver\tcancers.\tThe\tCleveland\tClinic\tTaussig\tCancer Center\tis\tcurrently\trunning\tphase\tone\tof\ta\tmultiple-dose\ttrial\tof\tperillyl\talcohol on\thealthy\twomen\twith\ta\thistory\tof\tbreast\tcancer. Cherries\thave\tbeen\tshown\tto\tlower\tlevels\tof\turic\tacid\tin\tthe\tblood,\twhich\tis one\tof\tthe\tmost\tcommon\tcauses\tof\tgout\tpain.\tA\tstudy\tat\tthe\tUniversity\tof California-Davis\tshowed\tthat\tconsuming\ta\tserving\tof\tcherries\tdaily\tsignificantly lowered\tthe\tblood\turic\tacid\tlevels\tof\twomen\tby\tas\tmuch\tas\t15\tpercent. Even\tCherry\tJuice\tPacks\ta\tPunch The\tsecret\tto\tthe\tbenefits\tof\tcherry\tjuice\tare\tcompounds\tcalled\tanthocyanins, which\tare\tthe\tpigments\tthat\tgive\tcherries\ttheir\tbright\tred\tcolor\tand\tare\talso believed\tto\tbe\tthe\tkey\tto\thelping\tthe\tbody\trelieve\tinflammation.\tAs\tan\tadded bonus,\tthese\tsame\tanthocyanins\tmay\tsignificantly\treduce\tyour\trisk\tfor\tcolon cancer,\tthe\tthird\tleading\tcancer\tin\tAmerica. Doctors\tand\tscientists\tbelieve\tthat\tit\u2019s\tthe\tanthocyanins\tin\tthe\tcherries\tthat cause\tthe\tdecrease\tin\tblood\turates\tand\tthe\trelief\tfrom\tgout\tpain. Anthocyanins\tact\tlike\tnatural\tCOX-2\tinhibitors.\t\u201cCOX\u201d\tstands\tfor","cyclooxygenase,\twhich\tis\tproduced\tin\tthe\tbody\tin\ttwo\tor\tmore\tforms,\tcalled COX-1\tand\tCOX-2.\tCOX-2\tis\tused\tfor\tsignaling\tpain\tand\tinflammation.\tThe popularity\tof\tarthritis\tdrugs\tlike\tVioxx\tand\tCelebrex\twas\tbased\ton\ttheir\tunique ability\tto\tblock\tonly\tthe\tpain\tand\tinflammation\tmessages\tof\tCOX-2\twhile leaving\tthe\tnoninflammatory\tCOX-1\talone.\tUnfortunately,\tthere\twere\tsome really\tunpleasant\tside\teffects\tassociated\twith\tVioxx,\tand\tit\twas\ttaken\toff\tthe market.\tBut\tanthocyanins\tproduce\ta\tsimilar\teffect\twith\tnone\tof\tthe\tproblems\tof drugs.\tCherries\t(and\traspberries)\thave\tthe\thighest\tyields\tof\tpure\tanthocyanins.\tIn one\tstudy,\tthe\tCOX\tinhibitory\tactivity\tof\tanthocyanins\tfrom\tcherries\twas comparable\tto\tthose\tof\tibuprofen\tand\tnaproxen.\tAnd\tresearchers\tfeel\tthat\tin addition\tto\thelping\twith\tpain\tand\tinflammation,\tconsuming\tanthocyanins\ton\ta regular\tbasis\tmay\thelp\tlower\theart\tattack\tand\tstroke\trisk. Your\tNew\tFavorite\tDessert You\tcan\tget\tthe\thealth\tbenefits\tof\tcherries\tby\teating\tthe\ttart\tones\twhole,\tor\tby juicing\tthem.\tI\thave\ta\tfavorite\tsecret\tdessert\tthat\tI\u2019ll\tshare\twith\tyou:\tI\tbuy organic\tfrozen\tred\tcherries\tand\tput\tthem\tin\tmy\tfreezer.\tWhen\tI\u2019m\tready\tto\teat them,\tI\tput\tthem\u2014direct\tfrom\tthe\tfreezer\u2014into\ta\tlittle\tbowl\twith\tsome\traw\tmilk or\tyogurt,\twhich\tpromptly\tsemifreezes\ton\tthe\tcherries,\tforming\ta\tkind\tof\t\u201cice milk.\u201d\tStir\tit\tup,\tand\tthe\tresulting\tmixture\tis\tlike\tCherry\tGarcia\tice\tcream,\tonly with\ta\tzillion\ttimes\tmore\thealth\tbenefits.\tIt\u2019s\tabsolutely\tdelicious,\tand\tit\u2019s\tmy secret\tweapon\tagainst\tThe\tAttack\tof\tthe\tIce\tCream\tCraving. WORTH\tKNOWING Unfortunately,\tthe\tEnvironmental\tWorking\tGroup,\ta\tconsumer advocate\tand\tprotection\tnonprofit\tresearch\torganization,\tput cherries\ton\tits\t2003\tlist\tof\ttwelve\tfoods\tmost\tcontaminated\twith pesticides.\tThe\torganization\tsuggests\tyou\tbuy\torganic.\tI\tagree. Coconut","I\treally\tlooked\tforward\tto\twriting\tthis\tsection,\tbecause\tI\tfelt\tit\twould give\tme\ta\tchance\tto\tright\tone\tof\tthe\tgreatest\tnutritional misconceptions\tof\tall\ttime:\tthe\tidea\tthat\tcoconut,\tbecause\tit\tcontains saturated\tfat,\tis\tbad\tfor\tyou. Let\tme\tbe\tvery\tclear\tat\tthe\toutset:\tCoconut\tand\tcoconut\toil\tare\tsuperfoods. Coconut\u2014and\tits\toil\u2014is\tone\tof\tthe\tmost\thealthy,\tamazing\tthings\tyou\tcan\tingest. Island\tStudies\tProve\tthe\tValue\tof\tCoconut The\tgood\tnews\ton\tcoconut\tactually\tstarted\twith\tresearch\tback\tin\tthe\t1960s\tand 1970s.\tIt\thas\tlong\tbeen\tobserved\tthat\tpeople\tfrom\tthe\tPacific\tIslands\tand\tAsia whose\tdiets\tare\tvery\thigh\tin\tcoconut\toil\tare\tsurprisingly\tfree\tfrom cardiovascular\tdisease,\tcancer,\tand\tother\tdegenerative\tdiseases.\tA\tlong-term, multidisciplinary\tstudy\twas\tset\tup\tto\texamine\tthe\thealth\tof\tthe\tpeople\tliving\tin the\tsmall,\tidyllic\tcoconut-eating\tislands\tof\tTokelau\tand\tPukapuka.\tAnd\twhat\tit found\twas\tastonishing.\tDespite\teating\ta\t\u201chigh-fat\u201d\tdiet\t(35\tto\t60\tpercent\tof\ttheir calories\twere\tfrom\tfat,\tmostly\tsaturated\tfat\tfrom\tcoconuts),\tthe\tPukapuka\tand Tokelau\tislanders\twere\tvirtually\tfree\tof\tatherosclerosis,\theart\tdisease,\tand\tcolon cancer.\tDigestive\tproblems\twere\trare.\tThe\tislanders\twere\tlean\tand\thealthy.\tThere were\tno\tsigns\tof\tkidney\tdisease,\tand\thigh\tblood\tcholesterol\twas\tunknown.\tYet when\tthese\tnative\tpeople\tmoved\tto\tthe\t\u201cbig\tcities,\u201d\tchanged\ttheir\tdiets,\tand\tgave up\teating\tcoconut\toil\tin\tfavor\tof\tthe\trefined\tpolyunsaturated\tvegetable\toils\tthat are\tbelieved\tto\tbe\t\u201chealthier,\u201d\ttheir\tincidence\tof\theart\tdisease\tincreased dramatically. A\t\u00bd\tcup\tof\tshredded\tcoconut\tmeat\thas\talmost\t4\tg\tof\tfiber,\t142\tmg\tof","potassium,\t13\tmg\tof\tmagnesium,\tless\tthan\t3\tg\tof\tsugar,\tand\u2014most\timportant\u2014 13\tg\tof\tthe\tmost\theart-healthy,\tlife-supporting\tfat\ton\tthe\tplanet\t(more\ton\tthat\tin\ta moment). Saturated\tFat\tin\tCoconut\tIs\tNothing\tto\tFear But\teven\tnow,\tcoconut\tsuffers\tfrom\ta\tcompletely\tundeserved\tnegative reputation.\tAnd\thow\tdid\tcoconut\tcome\tto\tget\tthis\tbad\treputation?\tYou\tguessed\tit \u2014because\tit\thas\tfat.\tNot\tonly\tdoes\tit\thave\tfat,\tit\thas\tsaturated\tfat.\tAnd\tbecause of\tthe\tmass\thysteria\tand\twidespread\tmisinformation\tabout\tsaturated\tfat\tin\tthis country,\tmost\tpeople\tthink\tanything\tthat\thas\tsaturated\tfat\tshould\tbe\tavoided\tlike the\tplague.\t(Back\tin\t1962,\tone\twriter\tobserved\tthat\t\u201cthe\taverage\tAmerican\tnow fears\tsaturated\tfat\tthe\tway\the\tonce\tfeared\twitches.\u201d\tI\tbelieve\tthat\u2019s\tstill\ttrue today.)\tNow\tit\u2019s\ttrue\tthat\twe\tshouldn\u2019t\toverdo\tsaturated\tfat,\tthough\ttruth\tbe\ttold, I\u2019m\tway\tmore\tconcerned\tabout\ttrans\tfats\tthan\tI\tam\tabout\tnaturally\toccurring saturates\tin\tbutter,\tcoconut,\tand\teggs.\tBut\tthat\u2019s\ta\twhole\tdifferent\tdiscussion. The\tpoint\there\tis\tthis:\tWonderful,\tamazing\thealth\tfoods\tlike\teggs\t(with\ttheir yolks)\tand\tcoconut\thave\tbeen\tabsent\tfrom\tthe\tAmerican\tdiet,\tfor\tno\tother\treason than\tthat\tpeople\u2014including\tdoctors\u2014simply\tdon\u2019t\treally\tunderstand\tthe\tfull story\twhen\tit\tcomes\tto\tfat. The\thuman\tbody\tneeds\tfat.\tWe\tcan\u2019t\texist\twithout\tit.\tIt\u2019s\tincorporated\tinto our\tcell\tmembranes.\tIt\u2019s\tused\tas\tan\tenergy\tsource.\tIt\tcushions\tand\tprotects\tour organs.\tIt\tmakes\tcertain\tcritical\tvitamins\u2014like\tvitamins\tA\tand\tD\u2014available\tto us.\tSome\tfats\u2014like\tsterols\u2014serve\tas\tthe\tbasic\tmolecule\tfor\timportant\thormones like\tthe\tsex\thormones.\tAnd\tfats\tare\tthe\tprecursors\tfor\ta\twhole\tgroup\tof important\tcompounds\tin\tthe\tbody\tknown\tas\tprostaglandins\tthat\tare\tvitally important\tfor\thuman\thealth. Coconut\u2019s\tMedium-Chain\tFatty\tAcids\tAre\tEasier\tto\tMetabolize What\twe\tknow\tas\t\u201cfats\u201d\tand\t\u201coils\u201d\tare\tmostly\tmade\tup\tof\tsmaller\tcompounds called\tfatty\tacids.\tThese\tfatty\tacids\u2014whether\tthey\u2019re\tsaturated\tor\tunsaturated\u2014 come\tin\tmany\tdifferent\tlengths.\tFor\tconvenience\u2019s\tsake,\tthey\u2019re\tclassified\tinto three\tgroups:\tshort,\tmedium,\tand\tlong.\tThe\tsaturated\tfats\tin\tcoconut\tare\tmainly medium\tchain\u2014they\u2019re\talso\tknown\tas\tMCTs\t(medium-chain\ttriglycerides).\tThe physiology\tand\tbiochemistry\tof\tmedium-chain\ttriglycerides\tare\tvery\tdifferent from\ttheir\t\u201clong-chain\u201d\tsaturated\tfat\tcousins.\tFor\tone\tthing,\tthey\tare\teasier\tto metabolize.\t(AIDS\tpatients\tsuffering\tfrom\tfat\tmalabsorption\tand\tchronic diarrhea\twith\tweight\tloss\twere\tsignificantly\tbenefited\tby\ta\ttwelve-week\tregimen of\tmedium-chain\ttriglycerides.)\tFor\tanother,\tthey\tare\tpreferentially\tused\tfor energy\trather\tthan\tstored\tas\tfat\taround\tyour\thips.\tThird\tand\tmost\timportant,\tthey","are\tmainly\tcomposed\tof\ta\tparticular\tfat\tcalled\tlauric\tacid,\twhich\tis\tantiviral\tand antimicrobal.\tAccording\tto\tno\tless\ta\tsource\tthan\tthe\tPhysicians\u2019\tDesk\tReference, there\tis\tpreliminary\tevidence\tthat\tMCTs\tmay\tbe\thelpful\tin\tsome\tcancers\tand may\thave\tsome\tpositive\teffects\ton\timmunity. Fifty\tpercent\tof\tthe\tfat\tin\tcoconut\tis\tlauric\tacid.\tIn\tthe\thuman\tbody,\tlauric acid\tis\tformed\tinto\tmonolaurin,\twhich\tis\tbasically\ta\tbug\tkiller:\tIt\u2019s\tantiviral\tand antibacterial.\tMary\tEnig,\tPh.D.,\targuably\tone\tof\tthe\tmost\tdistinguished\tlipid biochemists\tin\tthe\tcountry,\thas\twritten\teloquently\ton\tthe\tantiviral\tand antibacterial\teffects\tof\tlauric\tacid\tand\tcoconut\tin\tgeneral,\tdocumenting\tits\teffects on\ta\thost\tof\tmicrobes\tand\tquoting\tstudy\tafter\tstudy\tafter\tstudy\tshowing\tits immune-enhancing\teffects.\tShe\thas\talso\tdebunked\tthe\tidea\tthat\tthe\tsaturated\tfat in\tcoconut\thas\tany\tadverse\teffects\ton\tthe\theart\tor\ton\thealth\tin\tgeneral.\t(Many\tof Enig\u2019s\tessays\tfor\tthe\tgeneral\tpublic\tare\tavailable\tby\tGoogling\tMary\tEnig,\tPh.D. \u2014they\u2019re\ttough\treading,\tbut\trigorously\tdocumented\twith\tstrong\tscience.) Coconuts\tMay\tProtect\tagainst\tSTDs Another\t6\tor\t7\tpercent\tof\tthe\tfatty\tacids\tin\tcoconut\tfat\tare\ta\tMCT\tcalled\tcapric acid.\tCapric\tacid\tis\tformed\tinto\tmonocaprin\tin\tthe\thuman\tbody,\twhich\thas\talso been\tshown\tto\thave\tantiviral\teffects\tand\tis\tbeing\ttested\tfor\teffects\tagainst\therpes and\tantibacterial\teffects\tagainst\tchlamydia\tand\tother\tsexually\ttransmitted bacteria. Though\tsome\tpeople\tbelieve\tMCTs\tcan\tbe\thelpful\tfor\tweight\tcontrol\tand athletic\tperformance\t(since\tthey\tare\tan\teasily\tmetabolized\tsource\tof\tcalories\tthat are\tnot\tlikely\tto\tbe\tstored\tas\tfat),\tthis\tuse\tis\tcontroversial.\t(One\tresearcher estimated\tthat\tpeople\twould\thave\tto\teat\tmore\tthan\t50\tpercent\tof\ttheir\tcalories\tas MCTs\tin\torder\tto\tlose\tweight,\tthough\tothers\thave\tsuggested\tthat\tthe\tpercentage is\tlower.)\tWhat\tis\tnot\tcontroversial\tat\tall\tis\tthe\tuse\tof\tMCTs\ttherapeutically\tfor cystic\tfibrosis,\tAIDS,\tcachexia\t(physical\twasting\tsecondary\tto\tcancer),\tand childhood\tepilepsy. But\tyou\tdon\u2019t\thave\tto\thave\tany\tof\tthose\tdiseases\tto\tbenefit\tfrom\tsome healthy\tMCTs\tin\tyour\tdiet,\tthe\tbest\tsource\tof\twhich\tis\tcoconut\tand\tcoconut\toil. Remember\tthe\tPukapuka\tand\tTokelau\tislanders\u2014they\tate\ta\tton\tof\tcoconut\tand very\tlittle\tprocessed\tfood,\tand\thad\thardly\tany\theart\tdisease.\tAnd\tin\ttoday\u2019s world,\tany\tfood\tthat\ttastes\tdelicious\tand\tcan\tenhance\tthe\tperformance\tof\tyour immune\tsystem\tat\tthe\tsame\ttime\tdeserves\ta\tplace\tin\tthe\thonor\troll\tof\thealthy foods. Cranberries","The\tonly\ttime\tmost\tpeople\tcome\tface\tto\tface\twith\tan\tactual\tcranberry is\tduring\tThanksgiving\tdinner,\tbut\tthere\tare\ta\tlot\tof\treasons\tto\tget more\tfamiliar\twith\tthis\ttart\tlittle\tred\tberry. Cranberries\tare\tlow\tin\tcalories\t(44\tper\tcup),\thigh\tin\tfiber,\tand\tlow\tin\tsugar.\tBut like\tgrapes,\tmany\tof\ttheir\treal\tbenefits\taren\u2019t\treadily\tapparent\tfrom\tthe\ttypical nutrition\tfacts\tlabel. Cranberries\tReally\tDo\tPrevent\tUTIs Studies\tpresented\tat\tthe\t223rd\tnational\tmeeting\tof\tthe\tAmerican\tChemical Society\tshow\tthat\tthe\truby\tred\tberries\thave\tsome\tof\tthe\tmost\tpotent\tantioxidants of\tany\tcommon\tfruits\tstudied.\tThey\tpossess\tanticancer\tproperties,\tinhibit\tthe growth\tof\tcommon\tfoodborne\tpathogens,\tand\tcontain\tantibacterial\tproperties\tto aid\tin\tthe\tprevention\tof\turinary\ttract\tinfections\t(UTIs). Catherine\tNeto,\tPh.D.,\tassistant\tprofessor\tat\tthe\tUniversity\tof Massachusetts-Dartmouth,\tisolated\tseveral\tbioactive\tcompounds\tfrom\twhole cranberries\tand\tfound\tcompounds\tin\tthe\tberries\tthat\twere\ttoxic\tto\ta\tvariety\tof cancer\ttumor\tcells.\t\u201cThe\ttumor\tcell\tlines\tthat\tthese\tcompounds\tinhibited\tmost\tin our\tassays\tincluded\tlung,\tcervical,\tprostate,\tbreast,\tand\tleukemia,\u201d\taccording\tto Neto. Cranberries\tare\thigh\tin\tphenols\t(also\tknown\tas\tphenolic\tacids),\tplant chemicals\tknown\tto\tbe\thighly\tprotective\tagainst\ta\twide\trange\tof\thealth\tproblems and\tconditions.\tAccording\tto\tthe\tJournal\tof\tAgricultural\tand\tFood\tChemistry, cranberries\thad\ta\thigher\tphenol\tconcentration\tthan\tany\tof\tthe\ttwenty\tcommonly eaten\tfruits\tstudied:\tA\t\u00bd\tcup\tcontains\t373\tphenols\tper\tserving,\tmore\tthan\tred","grapes,\tapples,\tstrawberries,\tor\tblueberries. What\tYou\tDon\u2019t\tKnow\tabout\tCranberries It\u2019s\twidely\tknown\tthat\tcranberries\thelp\tprevent\tUTIs.\tThis\tis\taccomplished\tby preventing\tbacteria\tfrom\tsticking\tto\tthe\tlining\tof\tthe\turinary\ttract\t(see\talso cranberry\tjuice,\tpage\t252).\tMore\trecently\tit\thas\tbeen\tdiscovered\tthat\tthe\tsame properties\thelp\treduce\tbacterial\tadhesion\tto\tteeth,\tthus\treducing\tthe\tformation\tof dental\tplaque.\tRecent\tstudies\thave\talso\trevealed\tthat\tcompounds\tin\tcranberries stop\tcertain\tdisease-causing\tbacteria\tfrom\tsticking\tto\tthe\tstomach\tlining,\tthus helping\tto\tprevent\tulcers. Remember\tnow,\twe\u2019re\ttalking\tabout\tactual,\traw\tcranberries\there.\tOnce\tyou dry\tand\tsweeten\tthem\tthey\tmay\tstill\thave\ta\tlot\tof\tthe\thealthful\tphenolic compounds,\tbut\tthe\tcalories\tjump\tinto\tthe\tstratosphere\t(from\t44\tper\tcup\tto\t370 per\tcup!)\tand\tso\tdoes\tthe\tsugar.\tIf\tthat\u2019s\tnot\ta\tproblem\tfor\tyou\u2014i.e.,\tif\tyou\u2019re\tan avid\thiker\tabout\tto\tgo\tout\tfor\tfive\thours\u2014by\tall\tmeans\tthrow\tthem\tin\tthe\ttrail mix!\tIf\tnot,\tuse\tthe\tdried\tand\tsweetened\tkind\tsparingly. Note:\tYou\tcan\tget\traw,\twhole\tberries\tin\tthe\tfrozen\tsection\tof\tthe\tgrocers.\tI find\tthem\ta\tterrific\taddition\tto\tsmoothies.\tIf\tthe\ttart\ttaste\tis\ttoo\tmuch\tfor\tyou, sweeten\twith\tsome\txylitol,\ta\thealthy\tnatural\tsweetener\tthat\u2019s\tactually\ta\tsugar alcohol\u2014it\thas\tminimal\teffect\ton\tblood\tsugar\tbut\ttastes\tjust\tlike\tsugar.\tYou\tcan get\tit\tat\thealth\tfood\tstores\tor\tthrough\ta\tlink\ton\tmy\tWeb\tsite, www.jonnybowden.com. Dates","I\u2019ve\theard\tdates\tdescribed\tas\t\u201cnature\u2019s\tcandy,\u201d\tand\tI\tthink\tthat description\tis\ton\tthe\tmoney.\tDates\taren\u2019t\ton\tthis\tlist,\tthough,\tbecause they\tare\tsuch\tan\tamazing\tsource\tof\tnutrients\tyou\tcan\u2019t\tget\tanywhere else.\tNo.\tThey\u2019re\ton\tthis\tlist\tbecause\twell,\tlet\u2019s\tface\tit,\twe\tlove sweets,\tand\tif\twe\u2019re\tgoing\tto\teat\tsweets,\tthey\tmight\tas\twell\tcome\tin\ta package\tthat\tdoes\tminimal\tharm\tand\tactually\tmight\tdo\tsome\tgood. Enter\tdates. Full\tof\tSugar,\tbut\tAlso\tFull\tof\tNutrients Dates\tare\tnot\ta\tlow-calorie\tfood,\tnor\tare\tthey\ta\tlow-sugar\tfood.\tA\tsingle\tlarge pitted\tdate\thas\ta\twhopping\t66\tcalories,\tnot\tbad\tif\tyou\teat\tjust\tone,\twhich, unfortunately,\talmost\tnobody\tdoes.\tBut\tthat\tsame\tsingle\tdate\thas\tcalcium\tand magnesium\tin\tan\talmost\tperfect\t1:1\tratio\t(15\tmg\tto\t14\tmg),\t1\u00bd\tg\tof\tfiber,\tand more\tthan\t160\tmg\tof\theart-healthy\tpotassium.\tThere\u2019s\teven\ta\tsmidgen\tof vitamin\tA,\tplus\ttrace\tamounts\tof\ta\thalf\tdozen\tother\tvitamins\tand\tminerals.\tYou can\u2019t\tsay\tthat\tabout\ta\tlot\tof\tcommercial\tcandy\tbars!\tThe\troyalty\tof\tdates\tis\tthe Medjool,\twhich\tmost\tpeople\tregard\tas\tthe\tbest-tasting\tone. And\twait,\tthere\u2019s\tmore!\tIn\ta\tcomprehensive\tstudy\tpublished\tin\tthe\tJournal of\tthe\tAmerican\tCollege\tof\tNutrition,\tDr.\tHarold\tMiller\tand\this\tcolleagues analyzed\tthe\tantioxidant\tcontent\tof\tcereals,\tfruits,\tand\tvegetables\tusing\ta complicated\tscientific\tmethod\tthat\tscores\tthe\tfoods\tin\tunits\tcalled\tTEs\t(Trolox equivalents).\tThe\tfindings\twere\tsurprising\t(Dr.\tMiller\tfound\tthat\tmany\tpopular","vegetables\ttended\tto\tbe\trelatively\tlow\tin\tantioxidants).\tOf\tthe\tfruits,\this\tteam found\tthat\tred\tplums\thad\tthe\thighest\tTE\tscore\t(2200).\tOf\tthe\tberries, blackberries\twon\thandily\twith\t5500.\tAnd\tof\tthe\tdried\tfruits,\tthe\twinner\twas\t.\t.\t. dates!\tOn\tthe\tTE\tscore,\tdates\tbeat\tthe\tnearest\tcompetitor\t(raisins)\twith\ta\tscore\tof 6600! Dates\tcome\tin\tvarious\tstates\tof\t\u201cdryness\u201d:\tThe\tmost\tcommon\tof\tthe \u201csemidry\u201d\tdates\tis\tthe\tDeglet\tNoor.\tSix\tDeglet\tNoor\tdates\tprovide\ta\treasonable 140\tcalories\tplus\ta\tvery\trespectable\t4\tg\tof\tfiber,\ta\tbit\tof\tcalcium,\tmagnesium, and\ta\treally\tnice\t327\tmg\tof\tpotassium. Who\tShould\tAvoid\tEating\tDates? If\tyou\u2019ve\tgot\tblood\tsugar\tissues,\tincluding\tmetabolic\tsyndrome\tor\tdiabetes,\tor\tif you\u2019re\ttrying\tto\tlose\tweight\tand\tcontrol\tsugar,\tyou\tmight\twant\tto\tpass\ton\tthis one.\tBut\tif\tyou\u2019re\tan\tathlete\tlooking\tfor\ta\tnatural\thealthy\tfood\tto\tprovide\tsugar and\tcalories\tor\tto\thelp\treplace\tglycogen\tafter\ta\tworkout,\tdates\tmight\thave\ta place\tin\tyour\tkitchen.\tChopped\tup\tand\tmixed\twith\tsome\thigher-fat,\tlower-sugar foods\tlike\torganic\talmonds\tand\tother\tnuts,\tthey\tmake\tthe\tperfect\ttrail\tmix\tfor\ta long\thike. WORTH\tTRYING:\tDATE\tMILK A\tfew\tpitted\tdates\tchopped\tup\tand\tblended\tinto\tsome\twarm\tmilk might\tjust\tbe\tthe\tultimate\tlate-night\tcomfort\tfood.\tIt\tmay\tnot\tbe\ta lowcarb,\tlow-calorie,\tor\tlow-anything\tfood,\tbut\tit\tsure\ttastes amazing. Figs"]