Summary of Nutrition Class from 2nd June 2015
What is the most important factor as regards a healthy diet?
To have a balance of all nutrients and not to thing that any one nutrient or food is more important than another. This means a balance of healthy fats, whole grains, vegetables, fruits, legumes, nuts and other protein sources.
The National Health Service in the UK have a very good summary of what constitutes a healthy diet here: http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51
Is dried fruit good for you or bad for you?
Dried fruit is good for you as by naturally drying fruit you preserve a large amount of the minerals and vitamins.
To have a balance of all nutrients and not to thing that any one nutrient or food is more important than another. This means a balance of healthy fats, whole grains, vegetables, fruits, legumes, nuts and other protein sources.
The National Health Service in the UK have a very good summary of what constitutes a healthy diet here: http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51
Is dried fruit good for you or bad for you?
Dried fruit is good for you as by naturally drying fruit you preserve a large amount of the minerals and vitamins.
One study showed that: 'Dried fruits and especially figs, are a convenient and superior source of some nutrients, but in the American diet amount to less than 1% of total fruit consumed. Figs are in vivo antioxidants after human consumption. The findings suggest that dried fruits should be a greater part of the diet as they are dense in phenol antioxidants and nutrients, most notably fiber.' http://www.ncbi.nlm.nih.gov/pubmed/15670984
Another study showed that: ' Dried fruit consumption was associated with improved nutrient intakes, a higher overall diet quality score, and lower body weight/adiposity measures.' http://www.ncbi.nlm.nih.gov/pubmed/21745628
One very interesting paper shows that: 'Since numerous health beneficial phytochemicals in fruits are conserved even after processing, regular intake of dried fruits can help prevent cancer.' http://www.ncbi.nlm.nih.gov/pubmed/24870720
What are oxalates?
Oxalates prevent the absorption of Calcium. 'Oxalic acid and its salts occur as end products of metabolism in a number of plant tissues. When these plants are eaten they may have an adverse effect because oxalates bind calcium and other minerals. While oxalic acid is a normal end product of mammalian metabolism, the consumption of additional oxalic acid may cause stone formation in the urinary tract when the acid is excreted in the urine. Soaking and cooking of foodstuffs high in oxalate will reduce the oxalate content by leaching. The mean daily intake of oxalate in English diets has been calculated to be 70-150 mg, with tea appearing to contribute the greatest proportion of oxalate in these diets; rhubarb, spinach and beet are other common high oxalate-content foods.' http://www.ncbi.nlm.nih.gov/pubmed/24393738
What is glycaemic load?
Glycaemic load relates to the quantity of a particular food needed to raise blood sugar levels. The lower the glycaemic load the better. There is more information here: http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods
What are the health benefits of stevia?
'A number of studies have suggested that, beside sweetness, stevioside along with related compounds, which include rebaudioside A (second most abundant component of S. rebaudiana leaf), steviol and isosteviol (metabolic components of stevioside) may also offer therapeutic benefits, as they have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.' http://www.ncbi.nlm.nih.gov/pubmed/19000919
Is raw milk good or bad for us?
'The effect of pasteurization on milk's nutritive value was minimal because many of these vitamins are naturally found in relatively low levels. However, milk is an important dietary source of vitamin B2, and the impact of heat treatment should be further considered. Raw milk consumption may have a protective association with allergy development (six studies), although this relationship may be potentially confounded by other farming-related factors. Raw milk consumption was not associated with cancer (two studies) or lactose intolerance (one study).'http://www.ncbi.nlm.nih.gov/pubmed/22054181
The above article implies that it may have some benefits - however there are risks too as stated in the following article - and many researchers feel that the risks may outweigh the benefits: ' People continue to consume raw milk even though numerous epidemiological studies have shown clearly that raw milk can be contaminated by a variety of pathogens, some of which are associated with human illness and disease. Several documented milkborne disease outbreaks occurred from 2000-2008 and were traced back to consumption of raw unpasteurized milk. Numerous people were found to have infections, some were hospitalized, and a few died. In the majority of these outbreaks, the organism associated with the milkborne outbreak was isolated from the implicated product(s) or from subsequent products made at the suspected dairy or source.' http://www.ncbi.nlm.nih.gov/pubmed/19737059
Another study showed that: ' Dried fruit consumption was associated with improved nutrient intakes, a higher overall diet quality score, and lower body weight/adiposity measures.' http://www.ncbi.nlm.nih.gov/pubmed/21745628
One very interesting paper shows that: 'Since numerous health beneficial phytochemicals in fruits are conserved even after processing, regular intake of dried fruits can help prevent cancer.' http://www.ncbi.nlm.nih.gov/pubmed/24870720
What are oxalates?
Oxalates prevent the absorption of Calcium. 'Oxalic acid and its salts occur as end products of metabolism in a number of plant tissues. When these plants are eaten they may have an adverse effect because oxalates bind calcium and other minerals. While oxalic acid is a normal end product of mammalian metabolism, the consumption of additional oxalic acid may cause stone formation in the urinary tract when the acid is excreted in the urine. Soaking and cooking of foodstuffs high in oxalate will reduce the oxalate content by leaching. The mean daily intake of oxalate in English diets has been calculated to be 70-150 mg, with tea appearing to contribute the greatest proportion of oxalate in these diets; rhubarb, spinach and beet are other common high oxalate-content foods.' http://www.ncbi.nlm.nih.gov/pubmed/24393738
What is glycaemic load?
Glycaemic load relates to the quantity of a particular food needed to raise blood sugar levels. The lower the glycaemic load the better. There is more information here: http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods
What are the health benefits of stevia?
'A number of studies have suggested that, beside sweetness, stevioside along with related compounds, which include rebaudioside A (second most abundant component of S. rebaudiana leaf), steviol and isosteviol (metabolic components of stevioside) may also offer therapeutic benefits, as they have anti-hyperglycemic, anti-hypertensive, anti-inflammatory, anti-tumor, anti-diarrheal, diuretic, and immunomodulatory actions.' http://www.ncbi.nlm.nih.gov/pubmed/19000919
Is raw milk good or bad for us?
'The effect of pasteurization on milk's nutritive value was minimal because many of these vitamins are naturally found in relatively low levels. However, milk is an important dietary source of vitamin B2, and the impact of heat treatment should be further considered. Raw milk consumption may have a protective association with allergy development (six studies), although this relationship may be potentially confounded by other farming-related factors. Raw milk consumption was not associated with cancer (two studies) or lactose intolerance (one study).'http://www.ncbi.nlm.nih.gov/pubmed/22054181
The above article implies that it may have some benefits - however there are risks too as stated in the following article - and many researchers feel that the risks may outweigh the benefits: ' People continue to consume raw milk even though numerous epidemiological studies have shown clearly that raw milk can be contaminated by a variety of pathogens, some of which are associated with human illness and disease. Several documented milkborne disease outbreaks occurred from 2000-2008 and were traced back to consumption of raw unpasteurized milk. Numerous people were found to have infections, some were hospitalized, and a few died. In the majority of these outbreaks, the organism associated with the milkborne outbreak was isolated from the implicated product(s) or from subsequent products made at the suspected dairy or source.' http://www.ncbi.nlm.nih.gov/pubmed/19737059
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