The Consumer
Food for thought for the health-conscious
By Linda Bolido
Philippine Daily Inquirer
First Posted 20:17:00 08/19/2008
Filed Under: Food, Health, People, Lifestyle & Leisure
MANILA, Philippines—With food prices worldwide predicted to go nowhere but up, consumers have to make sure they are getting what they pay for.
For the health-conscious, this means the stuff they get should be as healthful as claimed. Here are some useful tips from the online MSN Health & Fitness.
Choosing diet over regular soda may put dieters more at risk of gaining weight. The MSN story says, “Studies show that diet drinkers actually weigh more than regular soda drinkers. For diet softdrink drinkers, the risk of becoming overweight or obese tied to a 2-can-a-day habit is 57 percent compared to 46 percent for regular soda drinkers.”
The reason, according to the article, is the word “diet” may make people ignore their usual calorie restrictions and eat more sweets. It adds, “It may also trick you into thinking it’s OK to indulge in high calorie foods because you ‘saved’ by choosing diet soda.”
Consumers also have to read the fine print for items labeled “trans-fat-free” or “fat-free.” According to the article, those words do not necessarily mean fewer calories. “Even a trans-fat-free wild blueberry scone packs over 400 calories (the amount an entire meal should supply) and over 50 percent of the maximum amount of artery-clogging saturated fat intake for an entire day. They also don’t count as a serving of fruit and they’re devoid of dietary fiber.”
The so-called vitamin water now available in some markets is not exactly a better alternative to plain water. According to the article, though the product has vitamins, “at up to 200 calories per bottle (50 per serving with 4 servings per jug), just one of these a day can cause a 20-pound weight gain in a year’s time if the calories aren’t burned off.”
Other things to watch out for are pseudo vegetable stuff made from powdered version of the real thing and made to look like the original with the use of food coloring. A spinach wrap done this way, for instance, will not have the immune-boosting Vitamins A and C of fresh vegetable. It will also contain more calories. Fillings also usually include ingredients like fried chicken, ranch dressing, cheese and bacon.
Better stuff
On the other hand, dried fruits can be adequate substitutes for fresh ones. As the MSN article says, “When you buy unsweetened dried fruit, no sugar has been added, so aside from shrinking in size (i.e. grape vs. raisin), all the good stuff (vitamins, antioxidants, fiber, etc.) is maintained.”
Frozen vegetables are also not a bad substitute for fresh produce. “A recent study found that the Vitamin C content of fresh broccoli plummeted 56 percent in seven days, but dipped just 10 percent in a year’s time when frozen at -20 degrees Celsius. In addition, the levels of a disease fighting antioxidant called anthocyanins, and some minerals, including potassium (which helps control blood pressure) actually increased after freezing. Just look for veggies with one ingredient (the veggie itself) and no additives, preservatives and sauces,” the MSN article says.
Some dieters avoid bananas because they have more carbohydrates, therefore more calories. But the article says bananas have “no fat, cholesterol, or sodium, and they’re incredibly nutritious.” That banana is high in potassium, which helps regulate blood pressure, is pretty much well-known but the fruit is “also a good source of Vitamin B6 (which helps maintain blood sugar levels and is needed to build protein in the body as well as nerves and immune cells), Vitamin C (for immunity) and fiber (for cholesterol control and digestive health).”
Also not deserving of being completely shunned, according to the MSN story, are white potatoes. “When scientists from the USDA (United States Department of Agriculture) tested more than 100 potato varieties, they discovered 60 different vitamins and antioxidants. Spuds are also packed with resistant starch, a fibrous substance that could help you burn more body fat and lose weight,” it says.
Juices may have less fiber than whole fruit but, if they are 100-percent of the real thing they are still excellent antioxidant-boosters (anti-oxidants fight disease-causing free radicals). According to MSN, “One recent study found that adding citrus juice to tea boosts the antioxidant absorption by up to 13 times.” And while juices contain sugar, MSN points out it is natural, not added. The natural stuff does not create the same negative effects in the body that added sugars do, and they carry important nutrients.
Send letters to The Consumer, Lifestyle Section, Philippine Daily Inquirer, 1098 Chino Roces Ave. cor. Mascardo and Yague Sts., 1204 Makati City; fax 8974793/94 or e-mail lbolido@inquirer.com.ph
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