Functional Foods

Functional foods are foods with health-promoting benefits and/or disease-preventing properties that go beyond its fundamental nutritional value. Functional foods can be found in any supermarket and understanding what these types of foods do for us can be very beneficial.

Understanding Functional Foods

These foods are categorized as having pre-biotic and pro-biotic bacteria and are found in some types of yogurt and fermented milk products. Pro-biotic bacteria is a ‘live microbial feed supplement that beneficially affects the host animal by improving its intestinal balance.’ This means that pro-biotics improve the balance of bacteria in the gut, which reduces the risk of disease. Conversely, pre-biotic foods aren’t digested by the body but stimulates the growth of certain bacteria in the colon, causing improved health. Pre-biotics include ingredients such as inulin or fructo-oligosaccharides (complex carbohydrates which are added to certain yogurts). Other functional foods are enriched with plant chemicals, which can be found in margarines such as Benecol and Flora Proactive. Plant chemicals are similar in structure to cholesterol and are called sterols. They differ from cholesterol in that they are not absorbed by the gut and can inhibit the absorption of cholesterol from the diet. Studies have shown that plant sterols can significantly reduce LDL-cholesterol (bad cholesterol) while raising HDL-cholesterol (good cholesterol) in the blood. Other functional foods are fortified with folic acid, which are found in staple foods such as bread or breakfast cereals. A good intake of folic acid or folate (B vitamin) is needed to reduce the risk of neural-tube defects, such as spina bifida that can develop in unborn babies. Finally, there are functional foods that are fortified with n-3 or omega-3 fatty acids that are found in foods like eggs. People who have high intakes of oily fish, which are a strong source of omega-3 fatty acid have a lower incidence of heart disease than those who don’t. By incorporating beneficial fish oils into products such as eggs, people who dislike oily fish can still benefit from these oils.

“Staple foods” was mentioned above and a basic definition is added here. They are a basic but nutritious food that forms the basis of a traditional diet, particularly that of the poor. Although nutritious, staple foods generally do not by themselves provide a full range of nutrients, so other foods need to be added to the diet to prevent malnutrition. Staple foods vary from place to place, but are usually of vegetable origin, from cereals, pulses, corn, rice, millets and plants growing starchy roots. Bread, noodles (or pasta), rice congee, polenta and porridge are prepared from them. Types of bread that are considered staples in some parts of the world are tortillas, chapatis, naan, and mantou. Staple crops harvested as root vegetables for their starchy underground storage organ include cassava, potato, sweet potato, yam, and taro.
Functional Foods List

1. Almonds: Lowers LDL and total cholesterol. Reduces risk of heart disease

2. Avocado: Reduces risk of heart disease, high blood pressure and osteoporosis

3. Beans: Reduces risk of heart disease and diabetes

4. Blueberries: Reduces risk of cancer

5. Broccoli: Lowers LDL cholesterol, Reduces risk of cancer, Maintains healthy immune system

6. Cheese: May decreases risk of certain cancers

7. Chocolate: May decrease risk for cardiovascular disease

8. Citrus Fruits: Reduces risk of certain cancers

9. Cranberries: Improves urinary tract health and prevents infection, Reduces risk of heart disease

10. Flax Seed: Reduces risk of heart disease, high blood pressure and osteoporosis

11. Garlic: Reduces risk of cancer, Lowers cholesterol levels and blood pressure

12. Hot Cocoa: Reduces risk of cancer and heart disease

13. Milk: Reduces risk of osteoporosis, high blood pressure and colon cancer

14. Oatmeal: Reduces total and LDL cholesterol levels

15. Olive Oil: Reduces heart disease risk by improving cholesterol levels

16. Salmon: Improves mental and visual function: Reduces risk of heart disease

17. Soy: Reduces risk of heart disease, Reduces risk of certain cancers, Can lowers LDL cholesterol, Eases menopausal symptoms

18. Spinach: Maintains healthy vision

19. Strawberries: May lower blood pressure, reduce the risk of heart disease and some cancers, and improve memory.

20. Tea, black and green: Reduces risk for stomach, esophageal, and skin cancers, and heart disease

21. Tomatoes: Reduces risk of prostate cancer and heart attack

22. Tuna: Reduces risk of heart disease

23. Walnuts: Enhances mental functioning, Lowers total and LDL cholesterol and reduces risk of heart disease

24. Whole Grains: Reduces risk of certain cancers and heart disease

25. Wine, Red and Grapes/grape juice: Reduces risk of cardiovascular disease and cancer

26. Yogurt, cultured dairy products: Improves intestinal health, Reduces risk of cancer, Reduces cholesterol

Sources:
A Beginner’s Guide to Functional Foods (Wynnie Chan)
www.wikipidia.com
www.mealsmatter.org

The Benefits of Fiber!

We all know the benefits of fiber! Fiber not only promotes health, it also help reduce the risk for some chronic diseases. Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.

Fiber

Dietary fibers are the indigestible portion of plant foods that move food through the digestive system and absorb water. There are two principal types of dietary fiber: soluble and insoluble. Insoluble fiber is simply bulk that changes little as it passes through the body. Soluble fiber, on the other hand, forms a soft gel in solution with water. Most foods provide a mixture of both, but are listed as mostly one or the other. Soluble fiber has been shown to be able to bind bile salts which may reduce blood cholesterol levels. It also may slow the absorption of glucose from the intestine, thereby requiring less insulin secretion.

Fiber may decrease spasms in the gastrointestinal tract by keeping the lumen distended. The main value of dietary fiber is that it provides bulk to the bolus moving through the digestive tract. There are two great advantages to this: by bulking up the bolus, eventually increasing the weight of the stool, it’s easier for the digestive system to move it through, and the bulkier stool also tends to retain normal amounts of moisture to make it easier to eliminate with less straining and abrasion. The moisture content of human stool does not change when more fiber is consumed, except marginally from psyllium husk (Eastwood et. al & Prynne et. al). Because the bowel regulation is mostly due to bulking and not to increased water in the stool, it is very unlikely to cause diarrhea unless taken in massive amounts (this is as long as one does not consider synthetic sugars in this category).

Increased fiber consumption appears to lower the risk of developing type II diabetes, heart disease, and diverticulitis. [1] It may also help prevent high cholesterol and help fight obesity. High-fiber foods help move waste through the digestive tract faster and easier, so possibly harmful substances do not have as much contact with the gastrointestinal tract and reduce straining. Many cause blood sugar or cholesterol absorption to decrease in amplitude of the plotted absorption or decrease the amount absorbed by slowing or decreasing the absorption. Although for years dietary fiber has been said to reduce the risk of colon cancer, one study conducted by researchers at the Harvard School of Medicine of over 88,000 women did not show a statistically significant relationship between higher fiber consumption and lower rates of colorectal cancer or adenomas. Negative effects of dietary fiber include a reduced absorption of vitamins, minerals, proteins, and calories from the gut. Some insoluble fibers can bind to certain minerals: calcium, magnesium, phosphorus, and iron. This is unlikely to be harmful in the average adult, but guidelines for the US have been established, and fiber users are advised to avoid taking an insoluble fiber supplement at the same time as, or soon before or after, taking vitamin or mineral supplements.

Sources of Fiber:

Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day, but the average American’s daily intake of dietary fiber is only 14-15 grams. [3] The ADA recommends trying to get most of your dietary fiber from foods you eat, as an important part of consuming variety, nutrition, synergy between nutrients, and possibly phytonutrients. Soluble fiber is found in many foods, including:

* legumes, (peas, soybeans, and other beans)
* oats
* some fruits (particularly apples, bananas), and berries
* certain vegetables, such as broccoli and carrots
* root vegetables, such as potatoes and yams (the skins are insoluble fiber)
* psyllium seed (only about 2/3 soluble fiber).
*Legumes also typically contain shorter-chain carbohydrates that are indigestible by the human digestive tract but which are digested by bacteria in the small intestine, which is a cause of flatulence.
Sources of insoluble fiber include
* whole grain foods
* bran
* nuts and seeds
* vegetables such as green beans, cauliflower, zucchini, celery
* the skins of some fruits, including tomatoes

High Fiber Recipe:

Lentil Chicken Salad

Ingredients:
2/3 cup lentils
1-1/2 cups water
1/4 cup light mayonnaise
2 tablespoons green onions, chopped
1/8 teaspoon hot red pepper sauce
1 cup cooked chicken, diced
1/2 cup celery, diced
1/2 cup cucumber, diced
1/4 cup green bell pepper, diced
2 ounces chopped pimento
4 cups mixed salad greens
1 tablespoon fresh parsley, chopped

Directions:
Rinse lentils in cold water and drain. Bring water to a boil in a heavy nonstick pan over medium high heat. Reduce heat and add lentils. Cover and simmer about 20 minutes, or until lentils are just tender. Drain and refrigerate until cooled. Combine next 3 ingredients in a small bowl and mix well. Combine cooled lentils, chicken and next 4 ingredients in a medium bowl. Pour in dressing and mix gently. Cover and refrigerate at least 1 hour. To serve, arrange salad greens on individual plates and top with chicken salad. Sprinkle with parsley.

Nutrition information per serving:
Calories: 280
Fat: 12.6g
40% calories from fat
Cholesterol: 33mg
Protein: 19g
Carbohydrates: 24.2g
Fiber: 11.1g
Sugar: 3.3g
Sodium: 105mg
Dietary Exchanges: Vegetable: 0.8, Bread: 1.2, Lean meat: 1.3, Fat: 1.6, Sugar: 0.1, Very lean meat protein: 0.3
Fiber Tip:
Eat fresh fruits (including the skin and pulp).

Sources:
Wikipidia.com
Indiasite.com
fitnessandfreebies.com