Take two carrots and call me in the morning
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
Chefs and doctors don't generally see themselves in aligned professions. But as more research comes to light about the impact of diet on health, many are learning they have more than a white coat in common.
Recent major studies of the US National Academy of Sciences (Diet and Health) and the World Cancer Research Fund (Food, Nutrition and the Prevention of Cancer) report that "dietary factors account for 35% of the cancer deaths in the United States." And that better diets – especially ones that include a wide variety of plant foods--can help guard against a variety of cancers.
 "Cancer is more preventable by diet than what most people think," says Dr. John Potter, head of the Hutchinson Center Cancer Prevention Research Program. He has reviewed more than 4500 international studies on nutrition and cancer prevention, and those results indicate that three to four million cases of cancer per year could be prevented by simply changing lifestyle and diet.
Chefs can lead the way in showing the pleasure of eating more healthfully by offering menus with more vegetables, fruits, grains and healthier fats. Ethnic cuisines and spices provide an excellent avenue to present different vegetables and menu treatments. This approach will not simply expose your customers to new -- healthier -- ingredients and spices; it frequently means lower food costs (and better margins), not to mention delicious presentations that will have them coming back for more.
Here are some recipes with flavor-filled veggie focus to get you started: Marinated Roasted Vegetables & Olives Over Firey Pasta, Root Vegetable Hash, Smokey Fiesta Rice and California Ripe Olive, Rainbow Chard and Tomato, and Grilled Orzo Salad.
 Diet and Breast Cancer
The accumulated evidence of hundreds of research studies all point in the same direction: eating large amounts of fruits and vegetables lowers your chance of developing cancer. While the specific dietary risk factors for developing breast cancer are somewhat vague, it appears that not eating enough vegetables and fruits and eating too much red meat increases the risk. Other factors thought to increase the risk for breast cancer include: rapid growth, greater adult height, obesity, and excessive alcohol intake. All studies also agree that genetics play a key role.
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 Mediterranean Diet For Flavor And Health.
A recent study by Trichopoulou, published in Cancer Epidemiology, Biomarkers and Prevention, confirmed a lower incidence of cancer, particularly for breast, colon and prostate in Mediterranean countries. These forms of cancer are linked to dietary factors, such as the amount of fruits and vegetables, as well as the amount of red meat, consumed. The current study calculated that up to 25% of the incidence of colorectal cancer, 15% of breast cancer, and 10% of prostate cancer could be prevented if populations of highly developed western countries would shift to the traditional healthy Mediterranean diet. In conclusion, the Mediterranean diet could reduce the overall incidence of cancer in Northern Europe and North America by up to 10%.
 Mediterranean cuisine is characterized by a high consumption of fruits, vegetables, olive oil and olives. It also has a low intake of red meat. Olives and olive oil are the key flavoring ingredients for the many delicious vegetables and grains in this cuisine. (Looking for new grain and vegetable recipes? Try Quinoa Pine Nut Pilaf, Dried Tomato Couscous or Technicolor Vegetable Saute and Southwestern Pan-Seared Corn.)
Some medical studies believe that olives contain antioxidants, such as vitamin E, which offer protection against cancer. Other studies believe that the protective effect of olives against breast cancer is due to the replacement of other fats, such as saturated fats, which may increase breast cancer risk. The incidence of breast cancer in the US is double that of the Mediterranean region so it is no wonder that chefs are taking a closer look at the Mediterranean diet for a model of healthy eating.
(For recipes, you can Download Mediterranean Recipe Flyer.)
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A Vegetable Class: Name That Family
When studying different information about the protective effects of fruits and vegetables, it's important to understand that different classes of fruits and vegetables seem to work against specific cancers. One of the most common ways to classify fruits and vegetables is to group them into families.
Crucifer Family
This family includes broccoli, brussels sprouts, cabbage, cauliflower, collard greens, mustard greens, radishes, water cress, rutabaga, kale, and turnips. Members of this family provide sources of isothiocynates, indoles, and thiocyanates, all of which may protect against cancer.
Melon/Squash Family
The Melon / Squash Family includes the cucumbers, summer squash, zucchini, pumpkin, winter squashes such as acorn and butternut, and cantaloupe and honeydew melons. These food contain several forms of the major category referred to as carotenoids, which offer protection against cancer.
The Legume Family
The legume family includes alfalfa sprouts, beans, peas and soybeans. Legumes offer fiber, folate, and substances called protease inhibitors which offer protection against cancer.
The Lily Family
The lily family encompasses asparagus, chives, garlic, leeks, onions and shallots. These vegetables contain a number of sulfur containing compounds, especially allicin and diallyl sulfate that may fight cancer.
The Citrus Family
The citrus family includes grapefruits, lemons, limes, oranges and tangerines. Citrus fruits are high in vitamin C and also contain the compounds limonene and coumarin, which also have anticancer properties.
The Solanum Family
The Solanum family includes eggplant, peppers, potatoes, and tomatoes. Tomatoes contain high amounts of lycopene, a fat soluble antioxidant with anticancer properties.
The Umbels
The last family is the Umbels, it includes the carrots, celeriac, celery, parsley, and parsnips. Carrots are an excellent source of betacarotene, which the body uses to make Vitamin A. A number of studies have also raised the possibility that beta carotene and other related compounds called carotenoids help prevent some cancers.
Looking for some recipes that feature the best of these "family of foods"? Our Grilled Orzo Salad is part of the melon/squash family; Asparagus and Olive Bowtie is one of the Lily Family, and don't forget the Solanaum family, who suggest Ravioli with Fire Roasted Tomatoes & Olives.
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Colorful Palettes Paint Healthy Plates
While many of the fruits and vegetables contain dozens, perhaps hundreds, of protective nutrients, it is important not to single out one certain food or nutrient as the cure all for cancer. The best approach is to eat a wide variety of fruits and vegetables to receive a wider span of protective nutrients. One way to ensure variety is to create menus with an eye to color. Paint your plates with a palette of red ripe tomatoes, orange carrots and peppers, creamy yellow squash, emerald greens, blue tones of berries, violet eggplant and black ripe olives.
(To get you creative juices flowing, Download Colorful Sides Recipe flyer.)
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Phyto-Power
What exactly do fruits and vegetables contain that is protective against cancer? The research points to the bioactive compounds, often referred to as phytochemicals. There are hundreds of different types of these protective nutrients, which can be classified into different categories. Each of the categories performs a different and synergistic function to protect us against cancer, heart disease, and other chronic diseases. Many of their functions remain a mystery, but it is certain that they work together to exert their protective benefits.
We've already mentioned how a large intake of vegetables (and in particular green, yellow, and orange vegetables) appears to lower the risk of breast cancer. Other studies have found that soybeans also offer cancer-protective nutrients. For example, in Japan where women consume more soy, there are lower rates of breast cancer. The phytochemcials found in soy (lignans and phyto-estrogens such as genistein) may alter estrogen levels in a beneficial manner, which may decrease the risk of breast cancer. A growing area of interest lies in the discussion of phytoestrogens. Phytoestrogens are plant estrogens found in foods like soybeans, tofu, whole grains, fruits and vegetables and certain spices and herbs. Phystoestrogens are quickly broken down in the body and may prevent estrogen levels from increasing in the body, thus offering a protective role. (Try our recipes for Seared Moroccan Tofu with Olives and Tofu 'n Olive Entree Loaf.)
The Role Of Hormones In Our Food
There are different types of hormones that have been approved by the FDA for food production. For example, hormones are used by some ranchers to make young animals grow and gain weight faster. And milk production has been boosted by giving cows material drawn from bovine pituitary glands, (bovine growth hormone). There are six different types of steroid hormones currently approved by the FDA for use in food production in the United States. They include estradiol, progesterone, testosterone, zeranol, trenbolone acetate, and melengesterol acetate. Currently, federal regulations allow these hormones to be used on growing cattle and sheep, but not on poultry or hogs. Studies done so far do not provide clear evidence that hormone residues in meat or dairy products cause breast cancer. This is mainly because there is no large scale epidemiological study that compares the health of people who eat meat or dairy products from hormone treated animals, to people who eat a similar diet, but from untreated animals. Another important issue is the suspicion that steroid hormones in food could cause early puberty and greater height and weight, which are important risk factors for breast cancer. Again, large epidemiological studies have not been done to see whether or not this is a direct effect of steroid hormones in food.
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Weighing The Risks of Excess Pounds
Obesity increases the risk of breast cancer, especially after menopause. Excess weight gain during pregnancy is also a factor, as studies show that women who gain more than 50 pounds during pregnancy and don't lose the weight after childbirth are three times more likely to develop breast cancer after menopause. Research also suggests that being overweight increases estrogen levels and insulin resistance, both of which have been linked to breast cancer risk.
Overeating, unbalanced and poor choices in food, and a lack of physical inactivity are causes of obesity. And many of the foods that contribute to obesity contain few if any protective nutrients. Fast food, excessive amounts of meats, and unhealthy fats such as saturated and hydrogenated fat appear to be the culprits of many of the common diseases, which affect Americans today.
There is clearly an opportunity for the food industry to make a difference.
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