Healthy Foods: Fact Versus Fiction

320 Pages·2010·3.21 MB·english

by  Myrna Chandler Goldstein

HEALTHY FOODS
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HEALTHY FOODS
Fact versus Fiction
Myrna Chandler Goldstein
and Mark A. Goldstein, MD
Copyright2010byMyrnaChandlerGoldsteinandMarkA.Goldstein,MD
Allrightsreserved.Nopartofthispublicationmaybereproduced,
storedinaretrievalsystem,ortransmitted,inanyformorbyany
means,electronic,mechanical,photocopying,recording,orotherwise,
exceptfortheinclusionofbriefquotationsinareview,withoutprior
permissioninwritingfromthepublisher.
LibraryofCongressCataloging-in-PublicationData
Goldstein,MyrnaChandler,1948–
Healthyfoods:factversusfiction/MyrnaChandlerGoldstein
andMarkA.Goldstein.
p.cm.
Includesbibliographicalreferencesandindex.
ISBN 978-0-313-38096-9 (hard copy : alk. paper)—ISBN 978-0-313-38097-6
(ebook)1.Food.2.Nutrition.I.Goldstein,MarkA.(MarkAllan),1947–II.Title.
TX355.G672010
641.3—dc22 2010013684
ISBN:978-0-313-38096-9
EISBN:978-0-313-38097-6
14 13 12 11 10 1 2 3 4 5
ThisbookisalsoavailableontheWorldWideWebasaneBook.
Visitwww.abc-clio.comfordetails.
GreenwoodPress
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CopyrightAcknowledgments
AllphotographsarecourtesyofMarkA.Goldstein,MD.
CONTENTS
Introduction vii
Almonds 1
Apples 7
Avocados 13
Bananas 19
Barley 25
Bell Peppers 31
Black Beans 37
Blueberries 43
Brazil Nuts 49
Broccoli 55
Buckwheat 61
Cabbage 67
Capers 73
Carrots 79
Celery 85
Cherries 91
Chickpeas 97
Chocolate 103
Cranberries 109
Dried Plums 115
Eggs 121
vi CONTENTS
Flaxseeds 127
Garlic 133
Ginger 139
Grapefruit 145
Grapes 151
Kale 157
Kiwis 163
Lemons andLimes 169
Lentils 175
Macadamia Nuts 181
Mushrooms 187
Oats 193
Olive Oil 199
Onions 205
Oranges 211
Pears 217
Pineapples 223
Pomegranates 229
Pumpkins 235
Sardines 241
Sea Vegetables 247
Sesame Seeds 253
Soy 259
Spinach 265
Sunflower Seeds 271
Tea 277
Tomatoes 283
Turnips 289
Walnuts 295
Glossary 301
Index 305
INTRODUCTION
Every day, consumers are bombarded with information about food. Wher-
ever they go and whatever they do, consumers are confronted with a never-
ending commentary on the topic. And, all too often, the material that is
presented may be heralded one day and denounced the next. Dietitians and
nutritionists may sing endless praises for certain foods; later, consumers may
be advised to eliminate these same foods from their diets. For example, for
years, all fats were lumped together in one giant pot. People were told to
reduce or eliminate fat from their diets. It is now recognized that some fats,
such asolive oil,may play anintegral role in a healthful diet.
The goal of this book is to investigate the research behind some 50 sup-
posedly healthful foods. In many cases, that is relatively easy. There are a
number of foods that have been extensively studied. But, that is not true
for some supposedly healthful foods. In numerous instances, we were unable
to locate a sufficient amount of research to write an entry. Moreover, there
are about a dozen healthier foods that are grown with large amounts of pes-
ticides. It is our belief that the benefits obtained from eating those foods
may well be compromised by the pesticides. (Those consumers who wish to
reduce their intake of pesticides should purchase the organically grown ver-
sions of those foods.)
It is also important to realize that even truly beneficial foods should be
eaten as part of an overall wholesome and nourishing diet. Thus, though
blueberries are a superb addition to the diet, no one would advise people to
eat them three times a day. It is especially important not to eat large
amounts of dried fruit, with their concentrations of sugar. And, while the
consumption of organic apples strongly supports good health, they will do
very little toassist a daily lunch of pizza anda bag ofchips.
For most people, their diet should consist primarily of fruits, vegetables,
beans, legumes, nuts, seeds, and whole grains. However, their diet should
also include lean protein obtained from lean poultry, cold-water fish (such
as sardines, halibut, and wild salmon), and tofu, and healthier fatty foods,
viii INTRODUCTION
such as olive oil, sesame seeds, and avocados. Foods with saturated fat, such
as red meat, should be consumed sparingly. Sometimes, it is advantageous
to eliminate them from the diet. In fact, many vegans, people who eat no
animal products, report improvements in their health and well-being and a
greater easein maintaining a healthful weight.
At present, about two-thirds of Americans are overweight or obese.
These conditions are associated with other medical problems such as diabe-
tes, cancer, and cardiovascular disease. If more Americans could find ways
to include greater amounts of healthier foods in their diets, the prevalence
of these illnesses could be reduced. We hope that this book plays a role in
that undertaking.
ALMONDS
Although thevastmajorityofpeopleviewalmondsasatypeofnut,techni-
cally, they are not. In fact, almonds are actually the seeds of the fruit of the
almond tree, a mid-sized tree that has aromatic pink and white flowers.
There are two types of almonds: sweet and bitter. Only the sweet are eaten;
bitter almonds are used to make almond oil.
Believed to have originated in North Africa and western Asia, almonds
havebeengrownforthousandsofyears.TheyareevenmentionedintheBible.
Today,almondsflourishincountriesthatbordertheMediterraneanSea,such
asSpainandItaly.IntheUnitedStates,theyaregrowninCalifornia.1
Known to be high in fat, almonds have been shunned by some people
concerned about weight gain. Isthat a wise choice?