 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
||||||||||||||
| |
||||||||||||||
|
||||||||||||||
|
Karen Collins, MS, RD, CDN A: Black char on red meat or chicken does contain a high concentration of cancer-causing substances, but the risk from grilling comes from more than char. Cooking meat at a very high temperature either indoors or outdoors increases the formation of substances called heterocyclic amines (HCAs). These carcinogenic substances can cause genetic mutations in our cells that lead to the development of cancer. To reduce their formation, studies show that you should cook at lower temperatures. This change adds only about two minutes to the cooking time, but produces substantially fewer HCAs. Although it is important to cook meat thoroughly to kill bacteria and make it safe to eat, the more well-done you cook meat, the more HCAs there tend to be. Another potential cancer risk from grilling comes when you cook high-fat meat that drips fat, creating a lot of smoke. As the smoke rises, another class of carcinogenic compounds called polycyclic aromatic hydrocarbons (PAHs) is deposited on the meat. To reduce this problem, grill lower fat choices and avoid flare-ups. To further decrease your total carcinogen exposure, limit the portion of grilled meat you eat. You can grill vegetables and fruits instead. They’re delicious grilled, and they don’t form HCAs or PAHs. Or add some side salads to your meal to switch your dining focus to vegetables, fruits, whole grains and beans that provide a wide range of cancer-fighter substances. |
Q:I’ve heard a lot about a cheese called queso fresco, which is popular in Mexican cooking? How nutritious is it? A: Queso fresco is a fresh cheese, like farmer’s cheese, that is not aged, unlike cheddar and Swiss, for example. The fat and calorie content of queso fresco varies, because it can be made entirely of whole milk or partly with skim milk, just like ricotta cheese, which comes in two versions. Queso fresco can be crumbled on salads or sprinkled on soups. It is also popular as a stuffing for peppers, because it softens but does not melt when heated. You should feel free to enjoy this cheese in modest amounts as a way to add flavor and protein to plant-based dishes. However, pregnant women and people with impaired immune function (including many elderly people) are advised to avoid it and any other fresh cheese, since they are potential sources of listeria bacteria that can pose serious health concerns for these groups. Q: I know healthy eating is important for diabetics, but can it lower one’s risk of developing diabetes, too? A: Yes. A healthy lifestyle, which includes good eating habits, can play an important role in avoiding diabetes. If you are overweight especially if too much weight has settled around your waist you should work toward a healthier weight by reducing your calorie consumption and increasing your activity level. Even if you’re not overweight, you should aim to be physically active an hour a day. To lower your risk of diabetes through your diet, there are several steps you can take. First, limit the amount of high-fat meats and dairy products you eat to cut back your saturated fat intake. Second, aim for at least two-and-a half cups (preferably three-and-a-half to five cups) of vegetables and fruits daily, and at least three to four servings of whole grains. Fruits, vegetables, whole grains and dried beans contain antioxidants that fight inflammation linked to this disease, and they provide fiber and nutrients like magnesium that may be protective. New evidence also links a type of fiber in whole grains with improved insulin function. Third, restrict your consumption of sugar-sweetened drinks. Preliminary evidence suggests daily use of them may increase the risk of diabetes. Regular use of them certainly makes weight control more difficult. Karen Collins, MS, RD, CDN |
index | WCW
profile | editor's letter | datebook | features | you're
news | books | dining
in | travel | health | nutrition health directory | WCW shopper | WCW reader | faqs | links | advertising info | archives | contact us West Coast Woman, P.O. Box 819, Sarasota, FL 34230 (941) 954-3300 editor@westcoastwoman.com @ 2005 LMB Media, Inc., All rights reserved |
