As a kid, I watched almost every cooking show on Philippine TV while growing up. And because there were only two at a time at most, half of them belonged to the Philippine cooking icon Nora Daza. On her show, she would always scurry to pound the head of lettuce at its root, thus loosening the core from the outer leaves. Upon release, she would munch on the entire core - its young leaves down to the 'heart' just prior to the external 'root' - with only a sprinkling of salt. "It is the most succulent part!" she always declared. Once a guest asked, "You do that without even washing it?" She then replied, "Well, the outer leaves get all the dirt, and the inside is all clean and protected. We wash only the loose leaves."
For a kid who abhored his veggies, it was an abominable sight. It was a nice thing I took on the habit of eating my greens some time in late grade school. (I don't know what happened, I must have hit my head hard during one of our PE classes.) But even today, I am still extremely careful with raw vegetables. I always prefer them cooked, or at the very least peeled or pickled. But you can't exactly do these to lettuce leaves!
According to a recent study published in the Journal of Applied and Environmental Microbiology, the iconic Nora Daza was mistaken all along! Bacteria actually prefer the inner (younger) leaves more than the outer ones! The higher nitrogen and carbon content of the inner, more succulent young leaves makes the micro environment more conducive for growth. The middle leaves do not have as much nitrogen content, and have usually less microbial growth.
Further, a different study found that bacteria may also survive inside protozoa found on salad greens (that ingested these bacteria) and after being vomited by the trusty amoeba, the bacteria later on multiply on leaves or inside humans after being eaten. This was likewise reported in an online article at New Scientist.
The bottom line is to wash ALL salad greens thoroughly prior to consumption!
The US web site Partnership for Food Safety Education linked through the Food Safety pages of the CDC has a wealth of information about precautions against food-borne illnesses. The methods outlined for handling fresh fruits and vegetables are really quite simple.
Whenever I'm preparing a salad with raw leaves, I always wash them anywhere from three to four times. First, I give it a rinse under cold running water to get rid of all the sand or dirt. Then I soak them in water with a vegetable wash for a few minutes to loosen all the stubborn dirt. Then a final rinse, or two. I wash and rinse ALL leaves - core and outer leaves - regardless of whether it looks soiled or not.
Formerly, I used mild detergents instead of a veggie wash in between rinses, but the CDC advises against it. Further, all sprouts have to be cooked after washing. Even squeezed fruit juices have to undergo treatment to ensure safety.
There have been some concerns in the past about the toxicity of fruit and vegetable washes. They have, however been on the shelves for quite some time and most seemed to have passed food and drug agency approvals. Typically they are loaded with various fruit and vegetable extracts that claim to have antibacterial properties.
Many of the vegetable wash manufacturers today claim that their products contain all-natural ingredients. Most claim to have citric acid and grapefruit seed extract (GFSE). The latter has been found to have some antimicrobial properties, and have even been found to prevent microbial injury. Some studies however seem to argue otherwise.
organophosphate.
fit wash
Sunday, May 4, 2008
Monday, April 28, 2008
Green Tea
As astute university students, all of us were expected to major in a chosen field and have a Minor in coffee-drinking. The latter, I struggle with even to this day.
I actually used to drink a cup of coffee daily during my high school days. It was usually milk with coffee, and it got me up every morning. During the later part of university however, I started shifting from coffee to tea as I noticed that even that half a cup of coffee gives me tremors lasting most of the day and also the frequent acid reflux. And so I have been a tea-drinker since, preferring a cup of tea or even plain hot water whenever offered coffee. (I do tolerate the occasional coffee-flavored dessert, however.)
Unlike coffee, which to me seemed to have far more adverse consequences than its purported benefits, tea has always had a calming effect, for some reason. Perhaps it is because of the lower caffeine content? Caffeine or otherwise, many others have extolled the virtues of tea, especially green teas. Many of these virtues have indeed been anecdotal, but there have as well been many studies scrutinizing the health benefits of teas and tea-derived products.
The beneficial effects of green tea (which I personally prefer for its ‘sweet’ and sometimes fruity flavor in contrast to other teas) has been attributed to the type of polyphenol compounds called catechins. (Polyphenols happen to be the same class of compounds credited for the beneficial effects of other foodstuffs like red wine, cocoa, etc.) The most important and most abundant catechin found in green tea is said to be epigallocatechin-3-gallate (EGCG).
Catechins, like EGCG, are abundant in green tea as the leaves are processed (steamed and dried) fresh. Black teas, on the other hand, are fermented: the leaves are crushed, releasing enzymes that polymerize catechins and transform them into a different class of polyphenols known as thearubigins that give the black and oolong teas its distinct flavor and color.
The physiologic effects of catechins, EGCG foremost, span the spectrum of acting as an antioxidant, antimicrobial, anti-cancer, neuroprotective, cardioprotective, and even as an aid to reduce fat and blood glucose.
Many studies have attempted to confirm any or all of these claims. In one community-based study conducted in Japan [5], researchers found that consumption of green tea correlates with better cognitive function in old age. In the study, a cross-sectional survey, respondents who drank two or more cups of green tea fared better in the Mini Mental State Exam than those who drank less green tea, black/ oolong tea, or coffee. The researchers theorized that possibly, EGCG had an adverse effect on the protein contributing to the development of neuritic plaques (hallmark of Alzheimer’s Disease). The study also noted the benefits of green tea, albeit for rats with Parkinson's Diesease.
Various other papers have cited animal studies that have shown that catechins can lower lipid levels (triglycerides and total cholesterol), and inhibit fat accumulation. One such study, that of Nagao, et al [3] concluded that ingestion of catechin-rich products may have a role in the treatment and prevention of obesity. The UK study by Venables, et al [9], on the other hand concluded that ingestion of green tea extracts in the short term can improve glucose tolerance among other things.
Polyphenols are also being studied as anti-cancer agents. Many studies have put forward theories that compounds like catechins exert adverse effects on the growth of tumor cells by interfering with their chemical messengers [1]. But cancer, and its many types has a complex set of factors to rely on for growth. This has complicated drawing conclusions from many surveys done on the correlation between the disease and tea consumption. One study in Japan have found no relation between high green tea intake and the incidence of gastric cancer [8]. The researchers theorized the presence of other factors such as consumption of preserved foods (known to be carcinogenic). Another doctor put forward the theory that the protective effect of green tea can only be seen if consumed at certain quantities (>/= 2 liters) [4].
Indeed, many of the anecdotal claims about the benefits of (green) tea consumption have been validated or disproven by these (preliminary) studies. Many of the studies mentioned had small sample populations, hence much has still to be established by larger surveys and trials about the physiologic effects of catechin-rich food or supplement consumption. Further the minimum dose of catechins with the desired effect has yet to be established. Debates are still on going.
For now however, I will continue to sip on my green tea.
REFERENCES:
[1] Ebeler SE, Brenneman CA, Kim GS, et al. Dietary catechin delays tumor onset in a transgenic mouse model. Am J Clin Nutr. 2002; 76:865-872. [link]
[2] Henning SM, Niu Y, Lee NH, Thames GD, Minutti RR, Wang H, Go VL, Heber D. Bioavailability and antioxidant activity of tea flavanols after consumption of green tea, black tea, or a green tea extract supplement. Am J Clin Nutr. 2004;80:1558–64. [link]
[3] Nagao T, Komine Y, Soga S, et al. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. 2005;81:122-129. [link]
[4] Kono S. Green tea and gastric cancer in Japan. N Engl J Med. 2001; 344: 1867-1868. [link]
[5] Kuriyama S., Hozawa A., Ohmori K., Shimazu T., Matsui T., Ebihara S., Awata S., Nagatomi R., Arai H., Tsuji I. Green tea consumption and cognitive function: a cross-sectional study from the Tsurugaya Project 1. Am J Clin Nutr. 2006; 83:355–361. [link]
[6] Manach C, Scalbert A, Morand C, Remesy C, Jimenez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004; 79:727-747. [link]
[7] Sano T, Sasako M. Green tea and gastric cancer. N Engl J Med 2001;344:675–676. [link]
[8] Tsubono Y, Nishino Y, Komatsu S, et al. Green tea and the risk of gastric cancer in Japan. N Engl J Med 2001;344:632-636. [link]
[9] Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation and glucose tolerance in healthy humans. Am J Clin Nutr. 2008; 87:778-784. [link]
[10] Yang CS, Landau JM. Effects of tea consumption on nutrition and health. J Nutr. 2000; 130:2409-2412. [link]
I actually used to drink a cup of coffee daily during my high school days. It was usually milk with coffee, and it got me up every morning. During the later part of university however, I started shifting from coffee to tea as I noticed that even that half a cup of coffee gives me tremors lasting most of the day and also the frequent acid reflux. And so I have been a tea-drinker since, preferring a cup of tea or even plain hot water whenever offered coffee. (I do tolerate the occasional coffee-flavored dessert, however.)
Unlike coffee, which to me seemed to have far more adverse consequences than its purported benefits, tea has always had a calming effect, for some reason. Perhaps it is because of the lower caffeine content? Caffeine or otherwise, many others have extolled the virtues of tea, especially green teas. Many of these virtues have indeed been anecdotal, but there have as well been many studies scrutinizing the health benefits of teas and tea-derived products.
The beneficial effects of green tea (which I personally prefer for its ‘sweet’ and sometimes fruity flavor in contrast to other teas) has been attributed to the type of polyphenol compounds called catechins. (Polyphenols happen to be the same class of compounds credited for the beneficial effects of other foodstuffs like red wine, cocoa, etc.) The most important and most abundant catechin found in green tea is said to be epigallocatechin-3-gallate (EGCG).
Catechins, like EGCG, are abundant in green tea as the leaves are processed (steamed and dried) fresh. Black teas, on the other hand, are fermented: the leaves are crushed, releasing enzymes that polymerize catechins and transform them into a different class of polyphenols known as thearubigins that give the black and oolong teas its distinct flavor and color.
The physiologic effects of catechins, EGCG foremost, span the spectrum of acting as an antioxidant, antimicrobial, anti-cancer, neuroprotective, cardioprotective, and even as an aid to reduce fat and blood glucose.
Many studies have attempted to confirm any or all of these claims. In one community-based study conducted in Japan [5], researchers found that consumption of green tea correlates with better cognitive function in old age. In the study, a cross-sectional survey, respondents who drank two or more cups of green tea fared better in the Mini Mental State Exam than those who drank less green tea, black/ oolong tea, or coffee. The researchers theorized that possibly, EGCG had an adverse effect on the protein contributing to the development of neuritic plaques (hallmark of Alzheimer’s Disease). The study also noted the benefits of green tea, albeit for rats with Parkinson's Diesease.
Various other papers have cited animal studies that have shown that catechins can lower lipid levels (triglycerides and total cholesterol), and inhibit fat accumulation. One such study, that of Nagao, et al [3] concluded that ingestion of catechin-rich products may have a role in the treatment and prevention of obesity. The UK study by Venables, et al [9], on the other hand concluded that ingestion of green tea extracts in the short term can improve glucose tolerance among other things.
Polyphenols are also being studied as anti-cancer agents. Many studies have put forward theories that compounds like catechins exert adverse effects on the growth of tumor cells by interfering with their chemical messengers [1]. But cancer, and its many types has a complex set of factors to rely on for growth. This has complicated drawing conclusions from many surveys done on the correlation between the disease and tea consumption. One study in Japan have found no relation between high green tea intake and the incidence of gastric cancer [8]. The researchers theorized the presence of other factors such as consumption of preserved foods (known to be carcinogenic). Another doctor put forward the theory that the protective effect of green tea can only be seen if consumed at certain quantities (>/= 2 liters) [4].
Indeed, many of the anecdotal claims about the benefits of (green) tea consumption have been validated or disproven by these (preliminary) studies. Many of the studies mentioned had small sample populations, hence much has still to be established by larger surveys and trials about the physiologic effects of catechin-rich food or supplement consumption. Further the minimum dose of catechins with the desired effect has yet to be established. Debates are still on going.
For now however, I will continue to sip on my green tea.
REFERENCES:
[1] Ebeler SE, Brenneman CA, Kim GS, et al. Dietary catechin delays tumor onset in a transgenic mouse model. Am J Clin Nutr. 2002; 76:865-872. [link]
[2] Henning SM, Niu Y, Lee NH, Thames GD, Minutti RR, Wang H, Go VL, Heber D. Bioavailability and antioxidant activity of tea flavanols after consumption of green tea, black tea, or a green tea extract supplement. Am J Clin Nutr. 2004;80:1558–64. [link]
[3] Nagao T, Komine Y, Soga S, et al. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. 2005;81:122-129. [link]
[4] Kono S. Green tea and gastric cancer in Japan. N Engl J Med. 2001; 344: 1867-1868. [link]
[5] Kuriyama S., Hozawa A., Ohmori K., Shimazu T., Matsui T., Ebihara S., Awata S., Nagatomi R., Arai H., Tsuji I. Green tea consumption and cognitive function: a cross-sectional study from the Tsurugaya Project 1. Am J Clin Nutr. 2006; 83:355–361. [link]
[6] Manach C, Scalbert A, Morand C, Remesy C, Jimenez L. Polyphenols: food sources and bioavailability. Am J Clin Nutr. 2004; 79:727-747. [link]
[7] Sano T, Sasako M. Green tea and gastric cancer. N Engl J Med 2001;344:675–676. [link]
[8] Tsubono Y, Nishino Y, Komatsu S, et al. Green tea and the risk of gastric cancer in Japan. N Engl J Med 2001;344:632-636. [link]
[9] Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation and glucose tolerance in healthy humans. Am J Clin Nutr. 2008; 87:778-784. [link]
[10] Yang CS, Landau JM. Effects of tea consumption on nutrition and health. J Nutr. 2000; 130:2409-2412. [link]
Wednesday, April 9, 2008
About this blog...
I don't understand why i did not think of Baker, M.D. as my original food blog name. It is short and catchy. Perhaps I did not think of food as being healthy, given what and how people typically eat today. That is quite ironic as food is (should be) nutritive and life-giving. People today eat excessively, not to mention the fact that staples have shifted from plant-derived produce to meats and fastfood. So, "baker" (food, etc.) when combined with "M.D." (health) initially seemed like an oxymoron.
The Department of Health has identified heart diseases, vascular diseases, neoplasms and diabetes mellitus as among the top ten leading causes of mortality. All of these are preventable by living a healthy lifestyle. Obviously, living healthy has become quite a challenge: people today interpret "living a full life" as a life of excesses and wanton pleasures, as opposed to a life of virtues and moderation that our ancestors lived. In medical school, many of my professors, pathologists, especially have often blamed the shift in diet from high-fiber food to fatty and meat-heavy fastfood, as one of the reasons behind the increase in incidence of gastrointestinal cancers. Also, many endocrinologists today have a booming practice thanks to the growing number of individuals (no pun intended) who are obese - owing to a combination of a sedentary lifestyle with unabated eating. The disease entities I identified earlier are not called "lifestyle diseases" for nothing.
Many would argue that people live longer today. True. However that is due to improvements in treatment regimens, leading to a shift in our morbidity and mortality statistics. We now know of several different types of antibiotics. Fewer people today die of, say pulmonary tuberculosis, as compared to the time not too long ago when this was incurable.
No, I am not advocating a long, but bland life - deprived of all the worldly delights. I am not a minion of the vegetarians, tree-huggers and animal-rights activists. Although I try very hard to go vegetarian a few times a week, and use organic ingredients. We all have to do our share for the environment, you know.
I advocate moderation, and by this I mean temperance! I know that many have stretched the meaning of "in moderation." These days, a moderate drinker drinks more than the allowed number of drinks per day (two for men, one for women), and that a balanced diet consists of a fastfood burger (meat) and greasy fries (vegetables?).
I already have a food blog, so do not expect me to fill this blog with veggie and sugar-free recipes, although I may post some from time to time. So what is the point of this blog? - To allow me to freely express my opinions about eating habits, eating healthy, portion control, and perhaps even some journal articles. I want to set this blog apart from other food blogs, including my own that may sometimes glorify the virtues of food, without regard for one's health.
The Department of Health has identified heart diseases, vascular diseases, neoplasms and diabetes mellitus as among the top ten leading causes of mortality. All of these are preventable by living a healthy lifestyle. Obviously, living healthy has become quite a challenge: people today interpret "living a full life" as a life of excesses and wanton pleasures, as opposed to a life of virtues and moderation that our ancestors lived. In medical school, many of my professors, pathologists, especially have often blamed the shift in diet from high-fiber food to fatty and meat-heavy fastfood, as one of the reasons behind the increase in incidence of gastrointestinal cancers. Also, many endocrinologists today have a booming practice thanks to the growing number of individuals (no pun intended) who are obese - owing to a combination of a sedentary lifestyle with unabated eating. The disease entities I identified earlier are not called "lifestyle diseases" for nothing.
Many would argue that people live longer today. True. However that is due to improvements in treatment regimens, leading to a shift in our morbidity and mortality statistics. We now know of several different types of antibiotics. Fewer people today die of, say pulmonary tuberculosis, as compared to the time not too long ago when this was incurable.
No, I am not advocating a long, but bland life - deprived of all the worldly delights. I am not a minion of the vegetarians, tree-huggers and animal-rights activists. Although I try very hard to go vegetarian a few times a week, and use organic ingredients. We all have to do our share for the environment, you know.
I advocate moderation, and by this I mean temperance! I know that many have stretched the meaning of "in moderation." These days, a moderate drinker drinks more than the allowed number of drinks per day (two for men, one for women), and that a balanced diet consists of a fastfood burger (meat) and greasy fries (vegetables?).
I already have a food blog, so do not expect me to fill this blog with veggie and sugar-free recipes, although I may post some from time to time. So what is the point of this blog? - To allow me to freely express my opinions about eating habits, eating healthy, portion control, and perhaps even some journal articles. I want to set this blog apart from other food blogs, including my own that may sometimes glorify the virtues of food, without regard for one's health.
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