The 200 SuperFoods That Will Save Your Life (46 page)

For two decades, the dietary focus was on low-fat meals, and yet more Americans grew more obese over that time. It's no wonder that scientists have revisited the issue. Recent studies comparing low-fat diets with simple calorie restrictions have found that low-fat diets offer no advantages over restricting calories, and they may not reduce the risk of heart disease at all.

Dietary fat is essential to good health. It is required for the digestion and absorption of the fat-soluble vitamins A, D, E, and K. It helps maintain skin and hair and regulate body temperature, and it plays a role in the immune system. In short, we need fats in our foods—but we need to choose them wisely.

Some fat sources are definitely better for you than others. Trans fats and saturated fats are associated with coronary heart disease. These fats raise the levels of low-density lipoproteins (LDL), or “bad” cholesterol, in the bloodstream. Saturated fats are also implicated in atherosclerosis. An important study published in the
New England Journal of Medicine
in 2006 concluded that even at relatively low levels of consumption, trans fats are the macronutrient that most negatively affects heart health.

The fat sources we've included here are those that provide health benefits. Seeds and nuts, for example, appear to play a role in glycemic regulation as well as lowering LDL and raising high-density lipoproteins (HDL), or “good” cholesterol. Studies have shown that people who eat nuts regularly have a lower risk of heart disease. Seeds and nuts contain omega-3 fatty acids, vitamin E, and fiber, and they are good sources of protein.

Benefits

Almonds are low in carbohydrates, and more than half their carbohydrate content, by weight, is dietary fiber. Though they are rich in fat, it is monounsaturated fat. Studies have suggested that almonds can lower LDL while raising HDL. Almonds are also rich in alpha-tocopherol vitamin E, the form most easily absorbed by the human body. They provide calcium, magnesium, and potassium—vital for electrolyte balance, which promotes cardiovascular health. Recent research is also finding beneficial polyphenols and antioxidants in the brown inner skins of almonds.

In Ayurvedic medicine, almonds are credited with improving intellect and adding to longevity.

NUTRITIONAL COMPOSITION
One-fourth cup of raw almonds provides 206 calories, 7.8 g carbohydrate, 7.6 g protein, 17.7 g fat, and 4.4 g dietary fiber.

Bringing It Home

Almonds are available in many forms—in the shell, shelled, blanched, sliced, slivered, as almond butter (see
Chapter 6
, Proteins), roasted, and dry roasted. You can also get many of the benefits of almonds from almond beverages, which provide an interesting change from soy milk for those who must avoid dairy. Whole shelled almonds are probably the best compromise between convenience and nutrition.

Kept cold (under 40°F) and at low humidity (less than 65 percent), almonds can keep for up to two years. If you refrigerate them, keep them in an airtight container—plastic zipper bags work well—to help control the humidity, which will vary depending on what else is in the refrigerator and how often the door is opened. Because almonds are rich in fat, they have the potential to become rancid when exposed to heat and light. If they have any discernable smell other than a faint sweetness, discard them.

Recently, Spanish Marcona almonds have become popular. These almonds are less perfect-looking than the typical California almond, but they are rich in flavor and good for cooking. But beware—most are packed in oil, which significantly ups their fats and calories.

You can add whole or chopped almonds to both sweet and savory dishes. This works especially well if the almonds have been gently pan-toasted. Try them in salads, yogurt, and curries.

Livit Recipe

cup water

3 tablespoons reduced-sodium soy sauce

2 tablespoons cornstarch

1 tablespoon olive oil

2 cloves garlic, minced

2 teaspoons minced fresh ginger

½ cup whole almonds

½ pound carrots, peeled and thinly sliced

¼ pound broccoli, trimmed and cut into bite-sized pieces

4 bell peppers (green, red, orange, yellow), seeded and sliced into thin strips

1 pound summer squash (yellow squash, yellow crookneck, zucchini, pattypan), thinly sliced

½ pound green beans, trimmed and cut diagonally into 1-inch pieces

Salt and pepper

1 teaspoon toasted sesame oil

• In a small bowl, whisk together the water, soy sauce, and cornstarch until they are evenly blended.

• In a large nonstick skillet, heat ½ tablespoon of the olive oil. Add the garlic and ginger, and sauté for 4 minutes over medium heat. Remove the garlic and ginger from the pan. Add the almonds. Toast them, stirring constantly, for 8 minutes. Transfer the almonds to a small bowl to cool.

• Replenish the oil with the remaining ½ tablespoon of oil if needed, and increase the heat to high. Add the carrots, broccoli, peppers, squash, and green beans. Stir-fry them for about 5 minutes, until they are crisp-tender and bright in color, stirring constantly to keep them from burning or sticking to the pan. Reduce heat to medium.

• Return the garlic and ginger to the pan, and add the soy sauce mixture. Cook for 2 minutes, stirring gently. Season to taste with salt, pepper, and sesame oil. Transfer to a large serving dish. Garnish with toasted almonds. Serve.

•
NOTE
This stir-fry is delicious served with brown rice.

YIELD
4 servings

NUTRITION ANALYSIS PER SERVING
241.5 calories, 25.8 g carbohydrate, 8 g protein, 14.2 g fat, 8 g dietary fiber

Benefits

Avocados, high in monounsaturated fats, have been associated with lowered blood cholesterol. They appear to contain antioxidant compounds that relax blood vessels, which helps lower blood pressure.

Avocados are a good source of potassium, a mineral that helps regulate blood pressure as well as hydration. They are also low in sodium. Therefore, they are included in the health claim authorized by the U.S. Food and Drug Administration (FDA) that states, “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.”

One cup of avocado provides 23 percent of the recommended daily value for folate, and avocado is a good source of carotenoids including lutein, zeaxanthin, alpha-carotene, and beta-carotene. It's also rich in vitamin E.

In a laboratory study published in the
Journal of Nutritional Biochemistry,
an extract of avocado containing these carotenoids and tocopherols inhibited the growth of both androgen-dependent and androgen-independent prostate cancer cells.

NUTRITIONAL COMPOSITION
One medium avocado provides 306 calories, 12 g carbohydrate, 3.7 g protein, 30 g fat, 8.5 g dietary fiber, 1059 IU vitamin A, 14 mg vitamin C, 3.3 mg niacin, 113 mcg folic acid, 1097 mg potassium, 21 mg sodium, 73 mg phosphorus, 19 mg calcium, 2.04 mg iron, and 71 mg magnesium.

Bringing It Home

An avocado should be slightly soft and a rich dark green, with no dark sunken spots or cracks. You can ripen a less mature fruit at home in a paper bag. Don't refrigerate them until they are ripe. When you do refrigerate, refrigerate the whole avocado; once they're cut, they turn brown.

If you must refrigerate a portion of a cut avocado, sprinkle the cut surface with lemon juice and wrap it in plastic.

Livit Recipe

Remember to wear disposable gloves when working with any hot pepper!

2 avocados, peeled and pitted

½ small onion, diced

6 cherry tomatoes, quartered

1 lime, juice only

1 jalapeño pepper, finely minced

• In a small bowl, mash the avocado flesh with a fork. Add the onion, tomatoes, lime juice, and jalapeño, stirring until all the ingredients are evenly combined. Serve.

YIELD
1½ cups

NUTRITION ANALYSIS PER SERVING
26.1 calories, 1.7 g carbohydrate, 0.4 g protein, 2.2 g fat, 1.1 g dietary fiber

Benefits

At one time, one in every four hardwood trees in some parts of the United States was an American Chestnut. That situation changed with a blight that first arrived in 1904 on some Chinese Chestnut trees, which had resistance to the blight, though the American species did not. This blight virtually wiped out the American Chestnut by the 1940s. Today the chestnuts we eat are from a European variety, though efforts are ongoing to develop a blight-resistant American Chestnut so that the tree can be reintroduced to the United States.

Chestnuts are unusual nuts—they are low in fat and have a high starch content, and they provide vitamin C. They served as a staple food for the poor in many parts of Europe throughout the Middle Ages, when they were made into breads and soups as well as being eaten roasted.

Nutritionally, chestnuts are lower in calories than most nuts, primarily because they are lower in fats. They are a good source of carbohydrate, and they provide fiber and protein. Chestnuts are also a source of the minerals calcium, potassium, and iron.

NUTRITIONAL COMPOSITION
One ounce of raw European chestnuts (2½ nuts) provides 60 calories, 12.9 g carbohydrate, 0.7 g protein, 0.6 g fat, 2.3 g dietary fiber, 8 IU vitamin A, 12 mg vitamin C, 18 mcg folic acid, 147 mg potassium, 26 mg phosphorus, 8 mg calcium, and 9 mg magnesium.

Bringing It Home

Chestnuts appear in markets around the winter holiday season, but they can be bought in jars year-round. They are also available as a canned puree, but be sure to buy the kind that contains just chestnuts and water rather than the sweet chestnut spread that is very high in sugar. Fully ripe chestnuts in the shell will feel a little loose inside the outer pericarp. The shells should be somewhat glossy and intact, with no signs of mold.

Keep chestnuts cool and dry. They should last for at least a week, but they do not have the keeping qualities of more hard-shelled nuts.

Roasted chestnuts are a wonderful snack and a traditional Christmas treat.

Livit Recipe

10 chestnuts

• Preheat oven to 425°F.

• Cut an
X
in the convex side of each nut. A sharp paring knife will work, but one that is serrated may grip a little better.

• Put the chestnuts on a cookie sheet or jellyroll pan, in a single layer, flat side down. Sprinkle a bit of water over them.

• Put the pan of chestnuts on the oven rack closest to the heat. Roast them for 10 minutes. Using tongs, turn each nut over. Roast them for an additional 10 minutes. Serve hot.

•
NOTE
When hot, chestnuts are easy to peel. If you are using them for a recipe, peel them immediately. Wrap them in a thick towel if they must be kept warm.

YIELD
10 chestnuts

NUTRITION ANALYSIS PER SERVING
206 calories, 44.5 g carbohydrate, 2.7 g protein, 1.9 g fat, 4.3 g dietary fiber

COCONUT AND CANOLA OIL

Both coconut and canola oil would be on many lists of healthy foods—so why aren't they SuperFoods? There are mixed results in the research regarding both, so until the final verdict is in, we'll opt for caution.

The link between saturated fats and coronary heart disease is well established, and coconut oil is almost unique among vegetable oils for its high level of saturated fatty acids. These fatty acids are prime suspects in forming fatty deposits in human arteries—and coconut oil doesn't contain any of the mitigating linolenic acid. That indicates that research is increasingly ruling against coconut products, including coconut milk, coconut cream, and coconut oil. The picture is clouded by some positive findings for coconut: Its saturated fats appear to have antimicrobial properties that may attack bacteria, fungi, and other parasites that cause indigestion. Coconut oil also helps in the absorption of some nutrients.

Canola was developed in Canada in the late 1970s from rapeseed, which is a Brassica like cabbage, mustard, and kale, but with a very bitter taste. Canola oil is a version of rapeseed oil that was designed to be lower in erucic acid, the compound in rapeseed that is hard for humans to digest and that is responsible
for the unpleasant flavor of the oil. Canola is 5 percent saturated fat, 57 percent oleic acid, 23 percent omega-6, and 10 to 15 percent omega-3. Though oils that are very high in omega-3 fatty acids break down when cooking at high temperatures, canola oil's omega-3 profile is good for cooking. Heating it can, however, produce unhealthy trans fats. Canola may also deplete the body of vitamin E.