Soy May Help PREVENT Breast Cancer

Many people, especially those who have had breast cancer, avoid soy because they have heard it contains phytoestrogens, chemicals that mimic estrogen. Estrogen has been linked with the progression of breast cancer. Soymilk, tofu, edamame, and other soy products do contain phytoestrogens, and in some lab studies, these do seem to promote the growth of breast cancer cells.

However, human studies have different results than in vitro research:

·      2008 University of California Study: American women who average 1 cup of soymilk or ½ cup tofu each day have a 30% lower risk of developing breast cancer compared to women who consumed little or no soy¹

·      2010: Shanghai Breast Cancer Survival Study (>10,000 participants): Women who consumed > 15 grams of soy protein per day had a 30% lower risk of recurrence compared to women who ate <5 grams per day (one cup of soymilk= 7 g, 4 oz tofu= 9-10 grams). ²

·      Asian countries tend to consume high levels of soy and also have the lowest breast cancer risk.

Soy is a complete protein source, meaning it contains all the essential amino acids, so is nearly equivalent to animal meat in terms of quality. Studies suggest that in addition to breast cancer prevention, soy may help to prevent prostate and colon cancers. Moreover, soy has shown to lower LDLs, or the “bad” cholesterol, and the FDA asserts that 25 grams of soy protein per day (as part of a diet low in saturated fat and cholesterol) may reduce your risk of heart disease.

My Recommendations

·        Do include soy in your diet.

·        Choose minimally processed soy products (e.g: edamame, organic soymilk)

·        As with everything, keep your soy intake moderate. Don’t overdose on it and don’t go out of your way to avoid it (unless you are allergic!)

·        Visit my previous blogs about soy: http://kellyspantry.blogspot.com/search?q=soy

(includes: "I'm Soy Confused!" "PhytoeSTROGEN's, A little hormonal, yes, but immasculating? No!")

References:

 1) Wu AH, Yu MC, Tseng CC, Pike MC. Epidemiology of soy exposures and breast cancer risk. Br J Cancer. 2008;98(1):9-14.

2) Shu XO, Zheng Y, Cai H, et al. Soy food intake and breast cancer survival. JAMA. 2009;302(22):2437-2443.

3) http://ww5.komen.org/Content.aspx?id=6442451776

4) http://www.pcrm.org/health/health-topics/soy-and-your-health

Spice Up Your Life!

               Adding spices to food is a great way to add flavor without adding any sodium. In fact, many salt alternatives are created purely from spices! For example, Mrs. Dash seasoning blend is nothing but onion, pepper, chili pepper, parsley, celery, basil, and other herbs and spices- blends like this add great flavor and antioxidants to any dish without any sodium. There have been many research studies using spices in-vitro (isolated in a lab) that have shown incredible antioxidant power. 

            Additionally, adding antioxidant-rich spices like turmeric, chili, and cinnamon can negate the ill effects of a high fat meal. Penn State (my alma-mater, sighhh) researchers found that adding spices to a high fat meal reduced the triglyceride response by 30% (high TG’s are a risk factor for heart disease). They used a group of 6 healthy but overweight men and fed them a normal meal one week, had a week of rest in between, then fed them a meal with 14 grams of high antioxidant spice blend (rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika)- all other variables accounted for. They tested blood 30 minutes before, and in 30 minute intervals for a total of 3 1/2 hours after the consumption of the meals. The researchers found that these high spiced meal decreased blood glucose levels by 21% and blood triglycerides by 31% after the meal. The conclusion of the study was that by adding antioxidant rich spices to meals, you could potentially lower your risk of developing heart disease and improve existing diabetes.

Below I list some of the benefits of certain herbs and spices:

Cinnamon- Can lower blood sugar, triglycerides, LDLs and total cholesterol in people with type 2 diabetes. Add to yogurt, cereal, coffee, etc!

Cloves- These are especially high in antioxidants and are antibacterial, which can help to treat cancers. Use in all your holiday baking (sweet potatoes, apples, hot cider, etc.).

Cilantro/Coriander- Can control blood sugar, cholesterol, and free radical production (what antioxidants fight off). Add cilantro to spicy dishes and coriander to different dinner recipes.

Garlic- May kill cancer and tumor cells, can decrease cholesterol and triglyceride levels, and can protect against inflammation of the blood vessels. I recommend adding garlic to any dish you prepare that is savory (soup, eggs, chicken, roast for bread, etc.).... unless you are going out on a date later ;-)

Ginger- Is anti-inflammatory, can help with gastrointestinal distress, and protect against colorectal and ovarian cancers. Keep ginger in the freezer to preserve- add to stiry fries, cereals, and teas!

Chili Pepper- Can reduce blood glucose, cholesterol and triglyceride levels after meals- cultures with diets rich in chili peppers have lower rates of heart attacks and stroke. Chilis also can improve your immune system and aid in weight loss by boosting thermogenesis (why you get hot), which boosts the metabolism. Add hot peppers to any dish, buy hot pepper sauces and use frequently (just watch the sodium content!).

So don't eat boring food, spice up your life and reap the health benefits!!!!!!!!!!!

References:

1. A. C. Skulas-Ray, P. M. Kris-Etherton, D. L. Teeter, C.-Y. O. Chen, J. P. Vanden Heuvel, S. G. West. A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Men. Journal of Nutrition, 2011; 141 (8): 1451
2. World's Healthiest Foods Website www.whfoods.com/



Turmeric- Contains a powerful anti-cancer agent (Curcumin), can lower blood cholesterol, improve IBD symptoms, and even has shown to help prevent Alzheimers in some studies- it has been used to help treat a variety of problems and diseases including cystic fibrosis and rheumatoid arthritis. This is one spice I would recommend adding to everything (especially eggs!).

A Little Less Wine-ing Please!

Over the past few years red wine has become labeled as a “heart healthy” beverage and has been adopted by many who seek to improve their heart health. However, studies are still inconclusive as to if it is just red wine that provides benefit, or if the cardio-protective aspects can be found through other sources. No studies I am aware of have distinguished whether it is the wine itself, the lifestyles of wine drinkers, alcohol in general, or the grapes that are cardio-protective. For example, red wine drinkers may be more likely to exercise regularly and eat more fruits and vegetables (and less saturated fat) than non-wine drinkers, and for those reasons, wine-drinkers have a lower risk of developing heart problems. The polyphenols in wine (flavanoids and nonflavanoids like resveratrol) are thought to help protect the lining of the blood vessels in the heart, reduce LDL (bad) cholesterol, and reduce the risk of blood clots, while alcohol alone is thought to provide some benefit. I describe the alleged benefits of each below:

·         Resveratrol- Derived from the skin of grapes, but also found in peanuts, blueberries, and cranberries (and obviously, resveratrol is high in grapes and grape juice) and may be anti-inflammatory; Many studies on resveratrol are conducted on mice, and use amounts equivalent to drinking 100-1,000 bottles of wine/day… which is impossible for humans to consume (I do not advise buying resveratrol supplements, as there is not enough research to support them. As with most levels of supplements, high quantities of an isolated substance is not natural, and probably not very good for you).

·         Alcohol- Alcohol is believed to increase HDL (good) cholesterol, reduce the formation of blood clots, and prevents artery damage from LDL (bad) cholesterol

As mentioned previously, the studies are inconclusive as to whether red wine itself is the best beverage for the heart, or if the same benefits can be obtained by drinking grape juice or forms of alcohol other than wine (e.g.: hard liquor or beer).

My Recommendations:   If you drink wine, do so in moderation. It appears red wine may be the best choice of all alcoholic beverages because of its high antioxidant content and apparent benefits of alcohol. The term “moderation” means that women can have up to 1 glass (4 oz) and men up to 2 glasses (8 oz) of wine per day, as recommended by the American Heart Association. Too much wine can lead to other problems such as alcoholism, elevated triglycerides and blood pressure, weight gain (which can lead to diabetes and heart disease), cardiomyopathy, cardiac arrhythmias, breast cancer, liver failure, and many other serious disorders. So, as with most dietary recommendations: moderation is key. If you drink more than the recommended amounts of red wine, you will probably be harming yourself more than any benefits you will be getting. Also, keep in mind that alcohol is calorie dense (7 calories/gram vs. 4 calories/gram for carbs and protein) and just 6 oz. of red wine has 150 calories… Coke or any other soda has about half the calories of that! The best bet is to exercise regularly, eat your fruits and veggies, and follow a mostly plant-based diet.

Interested in the Mediterranean Diet? Check out this great cookbook: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health

References:

1.         Red Wine and Resveratrol: Good for Your Heart? Mayo Clinic Website. http://www.mayoclinic.com/health/red-wine/HB00089/NSECTIONGROUP=2

2.         Alcohol, wine and cardiovascular disease. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4422.

3.         Alcohol. Beaumont Hospitals Services & Programs Website. http://www.beaumonthospitals.com/an-overview-of-nutrition-counseling-alcohol

4.         Szmitko PE, et al. Red Wine and Your Heart. Circulation. 2005;111:e10.