WHAT IS IN OUR FOOD? FOR THE MAIN INGREDIENT OCTOBER 14TH.
This week we are continuing our series on the hidden dangers in the food that we buy and eat on a daily basis. The intention is not to be scare mongering but to make sure that we understand that when we purchase processed foods, we have turned over the responsibility for our nutrition and our health to a stranger whose primary focus is profit.
QUESTION – WHAT ARE WE COVERING THIS WEEK?
We have covered cholesterol a number of times and we have shown how by following a healthy diet full of antioxidants and unprocessed foods we can limit the amount of damaging LDL cholesterol in our blood.
As humans we have consumed red meat, eggs and dairy products for many thousands of years. It is only in the last century that medical science has been able to identify and put a name to many of our medical conditions which does not mean that they did not exist before.
There are no doubt heart attacks and other problems associated with dietary deficiencies or excess occurred in the past, but we will never really know their causes. We can only go on what we have discovered now and use that to our advantage by working to prevent conditions such as cholesterol, which are silent killers.
My grandfather was a master butcher. He dropped dead one Sunday morning; 30 years ago in the process of bending down to pick up his paper. He had eaten red meat not just once but often twice a day in large quantities. He was 95 years old and had never had a day sick in his life. He not only ate huge amounts of meat but he also ate lots of fresh vegetables and fruit from his garden. He ate butter, cheese and eggs from the local farm daily and drank lots of tea. His housekeeper cooked everything fresh everyday and did not buy any processed foods. He walked everywhere even in his 90’s and had a wonderfully healthy appetite until the day he died.
I would suggest that if a nutritionist today were analysing his daily intake of fats, carbohydrates and calories without knowing his personal details, they would probably be horrified and assume that he was overweight and loaded with cholesterol. So what might be the difference between this robust healthy man eating all the cholesterol-laden foods daily and our diet today that is causing high levels of LDL cholesterol, cardiovascular disease and heart attacks? The answer lies in your packaged food products in your fridge or larder.
QUESTION - WHAT IS THE REAL DANGER IN OUR FOODS?
There is an estimated 50,000 foods that have hydrogenated fat as an ingredient. The average daily consumption is around 5gms and it only takes 1gm to elevate LDL (lousy cholesterol) levels.
Here are a few interesting facts that I have found out about the hydrogenated fats that are now such a huge part of our modern day lifestyle.
- Western diets have always contained a relatively large amount of red meat; in fact evidence very strongly suggests that we ate only raw meat and fish from the very start of our existence.
- In 1978 a Dr. Mary Enig proved that cancer rates were directly related to consumption of vegetable oils (including hydrogenated fats) and total fat intake, but NOT related to animal fat consumption. This has since been confirmed by other researchers who have undertaken very in depth studies.
- Ischemic heart disease was virtually unknown until the 1940’s when hydrogenated fats were introduced.
- Little or no research was undertaken before introducing hydrogenated fats into our diet as to the long-term effects they might have. In the last few years however, compelling evidence proves the negative effects of hydrogenated fats, especially for coronary heart disease. In fact it has been proved that it has the exact same effect as saturated fats on heart disease and in addition they raise the levels of LDL in the blood to a far greater extent than saturated fats whilst actively reducing the healthy cholesterol, HDL.
- Hydrogenated fats are synthesised plastics that bear no relation to natural fats from plants or animals.
- When the dangers were realised the food manufacturing industry began a marketing campaign that is still prevalent today that amplified the dangers of eating animal fats and promoted the healthy benefits of eating processed foods with LOW Fat contents.
QUESTION – HOW DOES HYDROGENATION WORK?
Trans fatty acids or hydrogenated fats are created when manufacturers turn liquid oils into solid fats. They do this by forcing hydrogen at a very high temperature (250-400degrees C) and pressure into the liquid oils usually with a catalyst such as nickel or platinum over a period of several hours. The hydrogen atoms attach themselves to the molecules in the liquid oil resulting in an unnatural mixture that becomes a trans fatty acid or hydrogenated fat.
QUESTION – WHY DO THEY DO THIS WHEN THEY COULD USE NATURAL PLANT OILS AND ANIMAL FATS IN THEIR PRODUCTS?
- Solid fat is easier to work with in food manufacture than liquid – think about making cakes, biscuits and pastry.
- Shelf life is increased; one of the reasons they believe is that bacteria is too intelligent to eat the stuff so leave it alone.
- It provides a cheaper source of fats for their products.
QUESTION – WHAT ABOUT THE AFFECTS ON OUR BODIES OF CONSUMING EXCESSIVE AMOUNTS OF HYDROGENATED FATS?
We rely on a certain amount of fat in our diet to provide us with many nutrients that are essential for our growth and metabolism. B vitamins are essential for our health and are present in both animal protein and plant sources – if your entire diet comprises processed foods produced with this artificial fat then you will not be consuming sufficient of these nutrients. Vitamin E, which is in olive oil in abundance, is essential for fighting the effects of free radicals. This is another vital nutrient that would be lacking in your diet. Folate (growth and healthy cell reproduction), Biotin (normal growth, skin, hair, nerves and bone marrow health), Vitamin D (bone growth and balancing minerals such as calcium), Choline (brain health) Inositol (calcium metabolism and insulin) and Co-Enzyme Q10 (anti-oxidant and energy production) are just some of the nutrients that would be lacking in a totally processed food diet.
QUESTION – WHAT FOODS ARE HYDROGENATED FATS MAINLY FOUND IN?
The most common is of course margerines and other spreads that are not pure butter. They are hidden in most processed foods such as soups, crisps, crackers, biscuits, bread, pastries, pizza and even some cereals.
If you are buying pre-cooked fried foods it will more than likely have been prepared in hydrogenated fats such as Fish and chips, Fried chicken etc.
QUESTION – SO DO WE STOP EATING ALL THESE FOODS THAT CONTAIN HYDROGENATED FATS.
To be honest that would be virtually impossible. However, over the last nine months I have encouraged everyone who is following the healthy eating plan to dramatically reduce their intake of all processed foods. The emphasis has been on eating lots of fresh fruit and vegetables with lean meat fish and poultry all prepared with home made sauces made from fresh ingredients.
That is a very good start. I use butter sparingly because there is no doubt that saturated fats if eaten in excess will have an effect on your general weight and health.
You cannot cut processed food out completely but do try and limit your intake. As I keep repeating – look at your labels when you are buying foods and think about what has actually gone into the manufacture of this particular delicacy is it real or manufactured?
We unfortunately have moved out of the kitchen into the supermarket for convenience and if we went back to my Grandfather’s lifestyle, every biscuit or cake he had with his afternoon tea was home-made using butter and eggs straight from the farm. His lifestyle was a combination of physical activity walking several miles per day and natural food products. Simple really.
PROGRAMME NOTES FOR BROADCAST 29TH OCTOBER
FOOD PHARMACY FOR THE MAIN INGREDIENT - WATERMELON
This is the second programme in our series on foods that are available in our supermarkets that have a long track record of being of medicinal value to us.
Last time we looked at asparagus and I have gone to the other end of the alphabet and I am going to look at Watermelon, which are readily available in Spain most of the year.
It took me a while to get around the pips in watermelon and learn the knack of spitting them out delicately rather than shooting them at the dog by accident. Once you master this quite simple dexterity you will have access to not only one of the most thirst quenching melons around but also a storehouse of health benefits.
They are obviously sweetest during the summer months but since Spain has summer somewhere within its boundaries all year round they are just as accessible at Christmas as in August. If you are an asthma or arthritis sufferer, eating this fruit year round may help improve the symptoms of your condition. Watermelon also has gained some recognition with regard to other medical problems too such as atherosclerosis, diabetes and colon cancer.
There are about 1200 different varieties of watermelon and when you are picking one in the supermarket or on the roadside there are a couple of pointers. Make sure the melon is symmetrical and firm with no cuts or bruises. The heavier it feels the better, as it is 92% water. If it feels a little light then it may be dry inside. If you are buying cut watermelon make sure the skin is bright red as pink flesh with white pith means it is past its sell by date. Eat within a couple of days. You can store at room temperature but it is best served chilled.
QUESTION – WHAT IS THE HISTORY OF THE WATERMELON?
Watermelons first originated south of us in Africa and were first used medicinally by the Egyptians but obviously the fruit was most prized for its water content in countries where rain was in short supply. Watermelons are now found in Asia, particularly in China and also in Russia where the fruit is a major crop for export. The United States is a major grower but you will find it growing in many desert countries or islands that have water shortages such as Iran and Turkey.
QUESTION – WHAT ARE THE HEALTH BENEFITS OF WATERMELON?
Apart from being a wonderful fruit packed with vitamin C, watermelon has something in common with the tomato and that is it’s very high concentration of Lycopene. When we talked about tomatoes in the superfoods we covered the health benefits of this red pigment.
Lycopene not only gives certain fruit that vibrant red colour but it also acts as an incredibly powerful antioxidant. We know that antioxidants are our protection against the free radicals that cause oxidative damage to our cells, often resulting in serious illness such as cancer. It would also seem that healthy levels of lycopene in our fat tissue are also associated with reduced risk of heart attacks. This is due to the prevention of oxidation of cholesterol that so often leads to atherosclerosis and heart attacks.
Lycopene is not the only powerful antioxidant present in Watermelon. The vitamin C and Vitamin A work on free radicals as well and are particularly linked to those that cause an increase in the severity of certain inflammatory diseases such as asthma and arthritis.
Vitamin A is essential for our healthy eyesight, especially at night. It helps cells produce normally which is why it is important in the first few months of pregnancy. It is also necessary for the health of our skin, the mucus membranes in our respiratory system (hence its benefits for asthma sufferers), digestive and urinary tracts. Our bones and our soft tissues require Vitamin A as part of the complex nutrient cocktail that keeps us from disease by maintaining a healthy immune system.
QUESTION – WHAT OTHER NUTRIENTS IN WATERMELONS ARE BENEFICIAL?
There are also good concentrations of Vitamin B1, B6, magnesium and potassium.
VITAMIN B1: THIAMIN; This is a water- soluble vitamin, which means that it cannot be stored in the body. Any excess is excreted in our urine so it is essential that we obtain sufficient from our diet.
Thiamin helps fuel our bodies by converting blood sugar into energy and also keeps our mucus membranes healthy. It is also needed to work with other B vitamins in maintaining a healthy nervous system
VITAMIN B6: PYRIDOXINE; The Master Vitamin for processing Amino Acids – the building blocks of all proteins and some hormones. It assists in the formation of several Neurotransmitters and can therefore help regulate mood. It has been shown to help lower Homocysteine levels in the blood linked to heart disease, osteoporosis and Alzheimer’s disease. It produces Haemoglobin the Oxygen carrying pigment in the blood. It helps the release of carbohydrates stored in the liver and muscles for energy. It is involved in the production of antibodies and it helps balance female hormones. It is needed for the production of serotonin along with tryptophan and B12.
MAGNESIUM: It is an essential mineral needed for bone, protein and fatty acid formation, forming new cells, activating the B vitamins, relaxing muscles, clotting blood and forming ATP the fuel the body runs on. The secretion and action of insulin also needs magnesium. It is needed to balance calcium in the body and too much can result in very low levels of calcium. POTASSIUM: This is the main cation (positively charged electrolyte). It reacts with sodium and chloride to maintain a perfect working environment in and around each cell. It allows the transmission of nerve impulses and helps maintain the correct fluid balance in the body. It also regulates levels of acidity and alkalinity in the body. It is also required for carbohydrate and protein metabolism. It is connected to normal heart rhythms.
QUESTION – HOW ABOUT SOME RECIPES WITH WATERMELON?
You can use chopped watermelon in salads and in desserts but I have a couple of recipes that are slightly different.
WATERMELON LEMONADE. A lovely refreshing drink at any time of day.
1 large watermelon seeds removed and cubed
6oz of fresh raspberries
8oz of water
3 oz of castor sugar (optional, so try without and add to taste, the less sugar the better)
4oz of lemon juice.
Blend all the melon, raspberries and water until smooth. Strain through a sieve into a large jug that will fit in the fridge. Stir in the sugar and the lemon juice and mix well. Put into the fridge for about an hour. You can add more water if needed.
