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Why try it: With 13 grams of fiber and 15 grams of protein in each 270-calorie cup (plus a nice dose of folate, iron, magnesium, potassium, and zinc), chickpeas are superstars that you can eat right out of the can. Try tossing a handful into your next salad, soup, sauce, or sauté.
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While you’re at it: Black, navy, cannellini. All beans are good beans. Look for no-salt-added brands (Eden Organic is also BPA-free). Or soak dried beans overnight, then drain and simmer in plenty of fresh water for about an hour. One 15 oz. can of beans is about 1¾ cups. A pound of dried beans makes 6 to 8 cups cooked.
Start with Crispy Chickpea Salad: Toss 2 chopped red bell peppers and 1 drained 15 oz. can of chickpeas with 2 Tbs. of extra-virgin olive oil. Roast at 425°F for 20 minutes. Allow to cool slightly, then toss with 4 cups of arugula or baby spinach and 1 Tbs. of balsamic vinegar. Season with up to ¼ tsp. of kosher salt and freshly ground black pepper. Makes two 3-cup servings.
PER SERVING—Calories: 410 / Saturated Fat: 2.5 g / Protein: 13 g / Carbohydrates: 47 g / Fiber: 11 g / Sodium: 380 mg
The HDL (“good”) cholesterol story isn’t as simple as researchers had thought.
Numerous studies have found a higher risk of heart disease in people with low HDL levels (under 40 in men or under 50 in women). However, in 2011, a trial that raised HDL levels with niacin (2,000 mg a day) failed to lower the risk of heart disease in people who had low HDL and were also taking statins to lower their LDL (“bad”) cholesterol.
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And in May 2012, Roche Pharmaceuticals halted a trial testing an HDL-raising drug called dalcetrapib after it found no evidence that the drug was curbing the risk of heart attacks. Two other HDL-raising drugs—fenofibrate and torcetrapib—also failed to protect the heart in earlier studies. (Torcetrapib never reached the market.)
Now two more studies suggest that people who have versions of genes that raise their HDL have no lower risk of heart disease than people with other versions of those genes.
Researchers at Harvard University found no lower risk of heart disease in people with HDL-raising versions of an endothelial lipase gene. And Danish researchers found no lower risk in people with HDL-raising versions of the lecithin-cholesterol acyltransferase gene.
“This may suggest that low HDL cholesterol levels per se do not cause” heart attacks, said the Danish scientists. But not everyone is convinced.
“There may be ways of changing HDL that may be protective that we don’t know about yet,” suggests Frank Sacks, professor of cardiovascular disease prevention at Harvard Medical School. “For example, making the liver produce more HDL might be better than drugs like dalcetrapib and torcetrapib, which keep cholesterol in HDL,” he explains.
“That creates a big, overstuffed HDL that may not be able to move cholesterol from cells and tissues to the liver for excretion.” Sacks’ bottom line: “We don’t know much about HDL metabolism in humans.”
What to do: Losing excess weight and getting more exercise can raise HDL. HDL or not, there’s plenty of reason to do both.
Sources: Lancet 380: 572, 2012; J. Clin. Endocrinol. Metab. 97: E248, 2012.
The recipe for the dill-yogurt sauce in the picture is included at the bottom.
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Total time to prepare: 20 minutes
Ingredients:
1 lb. skinless salmon filet (or 1 14.75 oz. can no-salt-added salmon, drained)
½ cup diced red onion
2 Tbs. lemon juice
10 oz. frozen chopped spinach, thawed
¼ cup low-fat sour cream
2 Tbs. dijon mustard
½ cup whole wheat bread crumbs
2 Tbs. canola oil
Directions:
• Cut the salmon into 1-inch pieces. Pulse in a food processor until minced.
• In a large bowl, mix the onion, lemon juice, spinach, sour cream, mustard, and bread crumbs. Add the salmon and mix to combine. Form into 3-inch cakes that are ½-inch thick.
• In a large non-stick sauté pan, heat 1 Tbs. of the oil over medium heat. Sauté half the cakes until lightly browned, 1-2 minutes per side. Heat the remaining 1 Tbs. of oil and sauté the remaining cakes.
Serves 4.
Nutrition Information:
Per Serving—
Calories: 330
Sodium: 370 mg
Total Fat: 15 g
Saturated Fat: 2 g
Carbohydrates: 20 g
Protein: 29 g
Fiber: 5 g
Dill-Yogurt Sauce: Combine 6 oz. of fat-free Greek yogurt with 1 cup of fresh dill sprigs, 1 Tbs. of lemon juice, 1 Tbs. of dijon mustard, 1 small shallot, and ¼ tsp. of salt in a food processor. Process until smooth.
Being overweight raises the risk of gastroesophageal reflux disease, also known as GERD. Losing weight can make acid reflux disappear.
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Researchers assigned 332 overweight or obese adults—a third of them had GERD—to a weight-loss program that included advice to cut calories (to 1,200 to 1,500 a day) and to walk or do other exercise for from 15 minutes a day (at first) to 60 minutes a day (by week 12), five days a week.
After six months, the average participant had lost 29 pounds and four inches off his or her waist. And symptoms completely disappeared in 65 percent—and partially disappeared in 15 percent—of those who initially had GERD.
What to do: This study had no control group, so it’s possible that just being in a study ended or curbed the GERD. Nevertheless, you can’t lose by losing excess weight.
Source: Obesity 21: 284, 2013.
How can you lower your odds of getting food poisoning from resistant bacteria?
It may help to buy meat or poultry that comes from animals that were never given antibiotics. According to a 2012 Stanford University meta-analysis, conventionally produced chicken and pork were 33 percent more likely than organic chicken and pork to be contaminated with bacteria that were resistant to at least three antibiotics.
Act now to download your FREE copy of Food Safety: How to Keep Your Kitchen from Making You Sick without cost or obligation.
But that won’t guarantee that you—or your child or parent— won’t get a bout of antibiotic-resistant food poisoning.
“As a society, we have to say that antibiotics are too valuable for treating sick people and that we cannot afford to squander them as production tools for raising animals,” says Lance Price, an environmental health scientist at George Washington University in Washington, D.C.
“We’re talking about the future of medicine. We don’t have new drugs coming up through the pipeline. And even if we did, if we abuse them the same way, they’re going to be useless again very quickly.”
Source: Ann. Intern. Med. 157: 348, 2012.
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Gluten-Free Diets and Weight Loss
Myth: A gluten-free diet helps you lose weight and feel energetic
February 13, 2013Author: Bonnie Liebman in: Eating Gluten Free
In August 2012, Lady Gaga told the Australian cable news channel Sky News that she was “on a mission to lose 10 pounds on a gluten-free diet,” according to The Huffington Post. The pop star was “hoping that eating wheat-free will give her the energy she needs to power through the remaining legs of her international tour.”
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When people who have celiac disease eat gluten—a protein found in wheat, barley, and rye—it triggers an abnormal immune response that damages the lining of the small intestine. That can cause diarrhea, cramps, pain, bloating, and vitamin deficiencies. Avoiding gluten, even tiny amounts, can allow the damage to heal.
But does going gluten free make the pounds melt away?
“There’s no evidence from studies that that’s true,” says gluten expert Joseph Murray, a gastroenterologist at the Mayo Clinic in Rochester, Minnesota. “When patients with celiac disease go on a gluten-free diet, some go up in weight and some go down, but most don’t change.”
For people without celiac disease, it’s not avoiding gluten, but the foods gluten comes in, that may matter.
“Whenever anyone goes on any restrictive diet, they typically end up eating less, because food is not so readily available,” says Murray. “That’s one of the major reasons we eat too much. Food is too available. If you go gluten free, it’s not so easy to get fast food.”
It’s not just fast food that’s not available. Suddenly, breads, bagels, pasta, pizza, burritos, pancakes, muffins, doughnuts, cupcakes, cookies, pies, pretzels, and dozens of other foods get wiped off your plate. What’s left? For Lady Gaga, it was mostly fish, chicken, and vegetables.
“Is there something about wheat products or gluten-containing foods that causes weight gain beyond their calories?” asks Murray. “I don’t think so.”
Fatigue is a different story.
“For the great majority of patients with celiac disease, fatigue is a major symptom,” notes Murray. “It may be partly due to vitamin deficiencies or to inflammation in the intestine. And it usually gets better on a gluten-free diet, though it takes weeks or months for the recovery.”
But people without celiac may also report fatigue that diminishes on a gluten-free diet. Why?
“For one thing, you don’t eat that great big carbohydrate with your midday meal,” says Murray. “Certain foods that happen to be rich in gluten may produce sleepiness because of the carbohydrate load or calorie load.”
That raises a different question: Instead of seeing a doctor, should people with fatigue or stomach problems simply try a gluten-free diet to see if they feel better?
“That’s not a good idea,” says Murray. “First, if you do have celiac disease, it’s much more challenging to get diagnosed if you’re already on a gluten-free diet.”
When the doctor takes a biopsy of the lining of your small intestine, it won’t show damage if you’ve been off gluten.
And some people feel better on a gluten-free diet simply because they expect to. It’s a placebo effect.
“About a third of people will respond for two or three months, and then the placebo effect wears off,” says Murray. “They may feel better because they’re eating less food or less junk food. But the symptoms could start coming back and then you’re stuck in a diagnostic mystery.”
Meanwhile, other problems could get worse. Trying a gluten-free diet “could delay a diagnosis of Crohn’s disease,” notes Murray. “Or, God forbid, it could be cancer, and the diagnosis gets delayed while they’re on a gluten-free diet.”
What’s more, someone with celiac needs follow-up. “We need to make sure that the damage to the intestine heals, and that nutritional deficiencies are gone,” says Murray. “And family members need to be tested.”
And a gluten-free diet isn’t free. “There’s the excess cost, the diet can be low in vitamins and fiber, which can lead to constipation, and it’s a burden on family members.”
Ironically, people who are eating a gluten-free diet aren’t necessarily the ones who need to. Using blood samples from a nationally representative sample of roughly 7,800 people, Murray estimated the number of Americans with celiac.
“We estimate that 1.8 million Americans have celiac disease, but only 17 percent of them know it,” he says. Meanwhile, “1.6 million Americans are on a gluten-free diet, and the great majority of them do not have a diagnosis of celiac disease.
“The irony is that the people who have celiac disease and need to be on the gluten-free diet don’t know it, and we don’t know if many of the people who are on a gluten-free diet need to be on it.”
There’s one more complication: studies have found that some people without celiac get symptoms when they eat gluten.
“We don’t have a good test for patients with non-celiac gluten sensitivity,” says Murray. “If they’ve been tested for celiac and don’t have it but their symptoms are not explained by anything else, I’d say it’s worthwhile trying a gluten-free diet.”
“I wouldn’t do it for more than a month though,” he adds. “I see people who come to me after a year on a gluten-free diet. They’re totally convinced that they have gluten sensitivity, and I say, ‘But you’re no better than you were. Why don’t you just go back to eating gluten?’ And they say, ‘But it’s bad for me.’ And I ask, ‘How do you know that?’ We’re not always logical beings.”
Sources: Am. J. Clin. Nutr. 79: 669, 2004. Clin. Gastroenterol. Hepatol. 10: 893, 2012. Am. J. Gastroenterol. 107: 1538, 2012. Am. J. Gastroenterol. 106: 508, 516, 2011.