foods

harm
that

An AZ guide to safe and healthy eating

foods
heal
that

Cons ult a n t Nu tr it ionis t

D R R o s e m a Ry s ta N t o N

ustralia and New Zealand have some of the best food supplies in
the world. In spite of such abundance (or perhaps because of it),
many people make poor nutritional choices. The typical diet in
both countries is high in fat, salt, sugar and alcohol and low in dietary
fibre. As a result, more than two-thirds of men, just over half of all
women and a quarter of our children are overweight.

Although coronary heart disease has dropped markedly over the

last 35 years, rates are still high and there is currently concern that the
increasing incidence of obesity will lead to a rise in heart attacks. High
blood pressure is also common and type 2 diabetes has tripled in the
last 20 years. Australia and New Zealand also have among the worlds
highest incidence of colorectal cancer.
Thats the bad news. The good news is that its easy to make changes
to reduce the risk of every one of these health problems, once you
understand more about food and nutrition.
Adopting a healthy diet can allow you to control your weight, increase
your energy levels and prevent many health problems. It can also reduce
the risks associated with high blood fats and can help prevent conditions
such as type 2 diabetes, gallstones, high blood pressure and heart
disease, some cancers, iron-deficiency anaemia, constipation, joint
problems and osteoporosis.
Nutrition is a minefield of misinformation, and many people report
that they are confused about what they should be eating, and dont know
where to go for sound advice they can understand. Facts from genuine
experts can reduce confusion and provide a simple guide to healthy and
enjoyable eating that can lead to improved health and energy.
Arranged alphabetically, each entry in Foods that Harm, Foods that
Heal has been written by experts and has been thoroughly checked to
ensure it is relevant for Australians and New Zealanders. All facts and
figures come from qualified and unbiased sources.
Foods that Harm, Foods that Heal will increase food literacy, and,
as we learn more about food and nutrition, we can free ourselves from
conflicting theories and confusion about different diets and understand
just how good and easily achievable a healthy diet can be.

Anti-oxidants
Sorting facts from hype

Research on anti-oxidant supplementation in the form of pills

has yielded conflicting results. But one thing is sure: eating a diet
high in foods that are rich in anti-oxidants is a smart choice.

undreds of studies link fruit

and vegetables rich in antioxidants to a lower risk of
heart disease, cancer and many
other illnesses. But is it due to
some specific compounds found
in plant products or is it some
special combination of nutrients?
Or is it that people who eat lots
of fruit and vegetables eat less
meat, or that they consume fewer
kilojoules? Whatever the case,
the anti-oxidant theory merits
investigation.
Just as a burning fire needs
oxygen, every cell in our bodies
needs a supply of oxygen to derive
energy from digested food. But
consuming oxygen generates free
radicals, unstable molecules that
can damage healthy cells. Free
radicals are highly reactive because
they contain an unpaired electron,
and electrons prefer to pair up. So
free radicals search for a molecule
from which they can steal an
electron. The molecular victim then

goes in search of an electron to

satisfy its deficiency and sets off a
chain reaction that results in the
creation of more free radicals. A
molecule that has lost electrons in
this way has been oxidised.
Other factors can also promote
free-radical formation in the body,
such as radiation (including X-rays),
cigarette smoke, alcohol and
environmental pollutants. Excessive
free radicals can damage DNA and
other genetic material. The bodys
immune system seeks out and
destroys these mutated cells, but
this mechanism declines with age.
Anti-oxidants are molecules
that interact with and stabilise free
radicals, preventing the damage they
might cause. Researchers have
identified hundreds of anti-oxidants
in our foods, including vitamins C
and E; selenium and carotenoids
such as beta carotene and lycopene.
Numerous other phytochemicals
(chemicals derived from plants),
such as the polyphenols in tea and

wine, have anti-oxidant properties.

Anti-oxidants also help prevent
heart disease by hindering
oxidation of LDL (low-density
lipoprotein), the harmful cholesterol
that damages arteries. Hundreds
of studies link diets rich in antioxidants to a lower risk of cancer
and heart disease, as well as other
degenerative diseases.

studies found that vitamin E provides

no benefits to people suffering
from cardiovascular disease and
that beta carotene supplements
actually increase the risk slightly.
Although results to date have
been disappointing, research
continues. It may be that the
benefits of supplements show up
only after many years. For now,
anyone taking supplements with
amounts of nutrients higher than
the RDIs should review their intake
with their doctor, particularly if
they are taking any prescription
drugs. High doses of vitamin E can
interfere with blood clotting and
can increase the risk of a bleeding
emergency. Some anti-oxidants
may also reduce the effectiveness
of the statin drugs, which are taken
to reduce cholesterol levels.

research is ongoing
Less clear is the effect of antioxidant supplementation on health.
Some large-scale clinical trials have
reached inconsistent conclusions.
In five trials on the effects of antioxidant supplements, results
ranged from a reduced incidence
of gastric cancer, to a possible
increase in the lung cancer rate.
In the US, two dozen studies on
the use of anti-oxidants to reduce
the risk of cancer and heart disease
concluded that people taking
supplements for the sole purpose
of preventing heart disease or
cancer are basically
creating expensive
urine. The pooled
results from

Anti-oxidant power

Researchers have investigated and identified literally hundreds of anti-oxidant phytochemicals in our food, from vitamins to pigments, that protect against disease, and
the list continues to grow. Here are the main ones:
ANTI-OXIDANT

FUNCTION

FOOD SOURCES

VITAmIN C

protects against heart disease, cataracts and

possibly macular degeneration.

Citrus fruit, tomatoes, melon, strawberries, kiwi

fruit, capsicums, broccoli.

VITAmIN E

may help prevent heart disease and prostate

cancer, and slow progression of Alzheimers.

Nuts and seeds, oils, fruits and vegetables.

Beta carotene

protective against some cancers and heart

disease.

Orange and dark green vegetables, including

carrots, sweet potatoes, pumpkin, broccoli,
kale, spinach, apricots, peaches and rockmelon.

Lutein, zeaxathin

protects against macular degeneration.

Dark green leafy vegetables, corn, capsicums,

spinach, cabbage, oranges.

may protect against prostate cancer, lung

cancer and heart disease.

Tomatoes, pink grapefruit, watermelon.

Anthocyanidins

protective against cancer.

Blueberries, cranberries, blackberries, plums,

blackcurrants, cherries, black grapes.

Hesperidin

protective against heart disease and cancer.

Citrus fruit and juices.

Isoflavones

protective against heart disease and cancer.

Soy, legumes, peanuts.

Quercetin

protective against heart disease and cancer.

Onions, apples, berries, black grapes, kale,

broccoli, red wine.

SELENIUm

may help prevent prostate cancer, colon cancer

and lung cancer.

Whole grains, nuts, silver beet, onions, garlic,

poultry, seafood, meat.

CO-ENzymE Q 10

may help reduce risk of heart disease. Works

together with vitamin E.

All plants and animal foods.

CAROTENOIDS

LyCOpENE

FLAVONOIDS

cancer

The anticancer diet

Eat more fruit and vegetables.

Compelling data associate a diet that
provides ample fruit and vegetables
with a reduced risk of many of our
most deadly cancers. These foods are
rich in bioflavonoids and other plant
chemicals; dietary fibre; folate and
anti-oxidants from the carotenoid
family and vitamin C. All of these
substances may slow, stop or reverse
the processes that can lead to cancer.
They do so through several protective
mechanisms: by neutralising or
detoxifying cancer-causing agents
(carcinogens); by preventing
precancerous changes in cellular
genetic material due to carcinogens,
radiation and other environmental
factors; by inducing the formation of
protective enzymes; and by reducing
the hormonal action that can stimulate
tumour growth. Folate is crucial for
normal DNA synthesis and repair, and
low levels are thought to make cells
vulnerable to carcinogenesis.
Reduce your fat intake. Equally
important is a reduced intake of
saturated fats. Numerous studies link
a high-fat diet and obesity with an
increased risk of cancers of the colon,
uterus, prostate and skin (including
melanoma, the most deadly form of
skin cancer). The link between fat
consumption and breast cancer is
more controversial. Experts stress
that no more than 30 per cent of total
kilojoules should come from fats, and
many advocate a 20 per cent limit on
fat kilojoules. Often, it takes only a

EAT PLENTY OF
n

Citrus and other fruit and dark green

or yellow vegetables for vitamin C,

beta carotene, bioflavonoids and the

plant chemicals that protect against
cancer.

Wholegrain breads and cereals and

other high-fibre foods to promote
smooth colon function.

LIMIT
n

Fatty foods, especially those high in

saturated fats.

Alcoholic beverages.

Salt-cured, smoked, fermented and

charcoal-grilled foods.

AVOID
n

Foods that may contain pesticide

residues and environmental pollutants.

Research has dramatically changed

our thinking about the role of diet in
both the prevention and the treatment
of cancer. Its increasingly clear that
some dietary elements may help
promote the development and spread
of malignancies, while others slow or
block tumour growth. Its estimated
that at least 35 per cent of all cancers
may be related to diet, especially one
high in saturated fat and processed
foods; it is believed that many cancers
could be prevented by dietary changes.

Top cancer-fighting foods

AppleS, berrieS, broCColi And other CruCiFerouS vegetAbleS and citrus fruit
contain flavonoids, which act as anti-oxidants. Flavonoids are also thought to prevent
dnA damage to cells.
tomAtoeS And tomAto produCtS contain lycopene, which has been found to have
protective effects against prostate cancer.
onionS And gArliC contain sulfur compounds that may stimulate the immune systems
natural defences against cancer, and they
may have the potential to reduce tumour
growth. Some studies suggest that garlic
can reduce the incidence of stomach cancer
by a factor of twelve.
green teA contains egCg, a catechin that
may help fight cancer in three ways: it may
reduce the formation of carcinogens in the
body, increase the bodys natural defences
and suppress cancer promotion. Some
scientists believe that egCg may be one of
the most powerful anticancer compounds
ever discovered.
brAzil nutS, SeAFood, Some meAtS And
FiSh, breAd, WheAt brAn, WheAt germ, oAtS
And broWn riCe are the best sources of
selenium, a trace mineral that is another
powerful cancer-fighter. in one major study,
selenium significantly reduced the incidence
of lung, prostate and colorectal cancers
in participants who received 200 mcg
selenium for 4.5 years. this has led to
follow-up studies investigating whether
selenium in combination with vitamin e
has a protective effect against prostate
cancer. plant foods, especially wheat, provide
much of the selenium in the Australian diet
although their selenium content will vary
according to the selenium content of the soil
in which they are grown.

few simple dietary changes to lower fat

intake; for example, choosing lean cuts
of meat; trimming away all visible fat;
eating vegetarian dishes several times
a week; adopting lowfat cooking
methods, such as baking and steaming;
and limiting the use of added fats such
as butter, margarine, mayonnaise,
shortening and oils.
Eat more fibre. Increased intake
of fibre may protect against cancer. It
speeds the transit of waste through the
colon, which some researchers think
cuts the risk of bowel cancer. A high
fibre, lowkilojoule diet also protects
against obesity and the increased risk
of cancers linked to excessive body fat.

Break high-risk habits

Limit your alcohol intake. Doctors

warn against heavy use of alcohol,
which is associated with an increased
risk of cancers of the mouth, larynx,
oesophagus and liver. Excessive
alcohol consumption hinders the

bodys ability to use carotenoids,

which appear to protect against these
cancers. Alcohol can deplete reserves
of folate, thiamin and other B vitamins,
as well as selenium. Folate is known
to reduce proliferation of cancer cells,
while low levels of folate are also
associated with an increased risk of
cervical cancer. Researchers have
found that giving folate supplements
slows the proliferation of other
precancerous cells.
Stop smoking. Smoking, more
than any other single lifestyle factor,
increases the risk of cancer; stopping
the habit is the most important step
that a smoker can take to avoid cancer.
In addition to lung cancer, smoking is
strongly associated with cancers of the
oesophagus, mouth, larynx, pancreas
and bladder; recent studies also link it
to an increased risk of breast cancer.
For people who find it impossible to
stop smoking, there are some dietary
measures that can somewhat lower

10

their cancer risk. One is to consume

broccoli or related cruciferous vege
tables several times a week. These
members of the cabbage family are
known to be appreciably high in
certain cancerfighting compounds,
including bioflavonoids, indoles,
monoterpenes, phenolic acids and
plant sterols, precursors to vitamin D.
Sulforaphane, a chemical particularly
abundant in broccoli, is one of the
most potent anticancer compounds
identified to date; various studies show
that eating broccoli several times a
week lowers the incidence of lung
cancer among smokers compared to
those whose diet does not include
the vegetable.
Low levels of vitamin C are linked
to an increased risk of many of the
cancers related to smoking. Because
smoking works to deplete the bodys
reserves of vitamin C, its a good idea
for smokers to increase their intake
of citrus fruit and other good sources

of this nutrient. Similarly, smoking

can deplete the bodys stores of folate
and other Bcomplex vitamins. The
increased consumption of lean meat,
grains, fortified cereals, legumes
and green leafy vegetables may help
counter this adverse effect.
Limit your consumption of
processed foods. People who eat large
amounts of smoked, pickled, cured,
fried, charcoalgrilled and processed
meats have a higher incidence of
stomach and oesophageal tumours.
Smoked foods contain polyaromatic
hydrocarbons that are known
carcinogens. The salt in pickled foods
can injure the stomach wall and
facilitate tumour formation. Nitrites,
commonly found in bacon and hot
dogs, as well as in processed meats,
can form nitrosamines, established
carcinogens. However, consuming
these foods along with good sources
of vitamins C and E reduces the
formation of nitrosamines.

11

Fast food
Eating on the run

The suggestions in the following chart can help ensure nutritious and
delicious choices in fast food.
BEST PICKS

Fast-food restaurants are spreading throughout Australia and

New Zealand, even being established in hospitals. According to
market research, 30 per cent of Australians are eating fast food
at least once a week.

Fast-food hunting?

ustralia is ranked in the top

10 countries in the world
for fast-food consumption.
New Zealanders are only a little
behind. Some critics blame this
growing reliance on fast food,
which is typically high in fat, sugar,
salt and kilojoules, and the supersizing of portions for the increasing
incidence of excess weight and
obesity, especially in children
and teenagers. Everyone loves a
super value deal. But is it really a
bargain when you end up buying
unwanted fat, kilojoules and sodium
along with the bigger portion? A
decade ago, an original burger,
fries and coke at McDonalds in the
US contained 2770 kilojoules. Now
a super-size value meal contains
an incredible 6070 kilojoules, or
more than two-thirds of what most
people need in a day. Fast-food
chains often advertise combo
meals that offer reduced prices
if you buy multiple items. Some

fast-food establishments now offer

some lower-kilojoule, healthier
fare, but most foods at fast-food
chains are loaded with fat, salt and
kilojoules, and have very little fibre.
Most fast food is high in saturated
fat. Fried foods also tend to contain
significant levels of trans fats, the
manufactured fats created when
hydrogen is added to vegetable oil
to make it more solid and stable.
Fast-food chains such as
McDonalds have made commitments
to reduce saturated fats in their
products and to introduce more
nutritious menus or food items.
Many fast-food establishments
have added a variety of healthier
choices to their menus, including
salads, sandwiches, soups, low-fat
frozen yoghurts and juices. Some
chains also provide a nutrition
analysis on their websites or make
copies available in their restaurants
to help nutrition-conscious diners
eat healthily.

12

GO EASY ON

JAPANESE
Teriyaki beef, chicken or prawn; yakitori chicken; miso soup;
stir-fries; sushi; sashimi; noodle soup dishes

Tempura dishes, tonkatsu (breaded,

deep-fried pork cutlets)

ITAlIAN
Pasta with tomato or marinara sauce; green salads;
pizza with lots of vegetables and light on cheese;
minestrone soup

Pasta with cream sauces; double

cheese pizza with fatty-meat
toppings, cream sauces

MExICAN
Chicken fajitas, enchiladas, soft-shell beef taco, bean burrito
(hold the sour cream and cheese); salsa

Nachos and cheese, guacamole,

refried beans, fried taco shells

GrEEK
lean souvlaki or chicken kebab with salad, dressing on the
side; tzatziki (cucumber in yoghurt)

Stuffed pastry

BurGErS
Plain or vegie burger with lettuce, tomato, beetroot
and onions; grilled chicken on a bun

Fries, onion rings, mayonnaise,

bacon and cheese toppings

ASIAN
Soups; mixed vegetables; steamed rice, steamed dim sum;
stir-fries; noodles with seafood, chicken or beef

Chicken wings, any

deep-fried dishes

SANdwIChES
Turkey, chicken breast, lean corned beef; grilled vegetables;
egg sandwiches; salad vegetables

Sausage or salami salad

with mayonnaise

SuB ShOPS
15-cm sub under 6 range, with beef, turkey,
chicken or seafood, lots of vegetables,
low-fat salads

Caesar, horseradish steak and

cheese; meatballs; fried
chicken fillet

ChICKEN
roast chicken sandwich or wrap, grilled chicken,
barbecued chicken (remove skin)

deep-fried, or nuggets, or fingers,

stuffing; chicken skin

13

garlic
BENEFITS
n

May help lower high blood pressure

and elevated blood cholesterol.

May prevent or fight certain cancers.

Antiviral and antibacterial properties

help prevent or fight infection.

May alleviate nasal congestion.

DRAWBACKS
n

Causes bad breath.

Can cause indigestion, especially if

eaten raw.

Direct contact irritates the skin and

mucous membranes.

Herbalists and folk healers have used

garlic to treat myriad diseases for
thousands of years. Louis Pasteur
was the first to demonstrate garlics
antiseptic properties, information
that was put to use during World
War I and II. Since then, numerous
studies have confirmed that garlic
can be effective against bacteria,
fungi, viruses and parasites. Today,
many proponents of herbal medicine
prescribe garlic to help prevent colds,
flu and other infectious diseases.

The study of garlic

Garlic has been intensively studied in

recent years, with more than 500 papers
published in medical journals since the
mid-1980s. The subject of most of

these studies has been the sulfur

compounds that form when allicin
undergoes a variety of chemical
reactions. Allicin is not found in fresh
garlic but forms when cells are
disturbed by cooking, cutting or
chewing. Ajoene, allyl sulfides, S-allyl
cystein (SAC) and other products of
this allicin cascade have been associated
with anticancer, anticlotting, antifungal,
antihypertensive, anti-oxidant and
cholesterol-lowering effects.
Some garlic supplements tout
their allicin content. This is not
accurate because allicin is an unstable
substance. Claims about allicin yield
or allicin potential are somewhat
more appropriate, but not by much.
Manufacturers usually determine yield
by mixing crushed tablets with water
and measuring the amount of allicin
released. This is not an appropriate
model for what happens in the body.
Garlic supplements must be
protected from contact with stomach
acid since it would immediately destroy
alliinase and make the release of allicin
impossible. This is usually done by
encapsulating in gelatin or coating the
pill with cellulose or polyacrylic acid
derivatives that dissolve only in the
less acidic conditions of the intestine.
One particular test for allicin release,
which simulates the conditions
encountered by a pill as it travels
through the digestive tract, was applied
to garlic supplements, and the results
are astounding. More than 80 per cent
of products tested release less than
15 per cent of their claimed allicin

14

An edible antibiotic
Garlic contains compounds that act as
powerful natural antibacterial, anti
viral and antifungal agents.
It has been shown to inhibit the
fungi that cause athletes foot, vaginal
yeast infections and many cases of
ear infection. It may be as effective
against certain fungi as antifungal
medications. Laboratory studies have
shown that garlic extract may neutral
ise Helicobacter pylori, the bacterium
that causes most ulcers. (Its unclear,
however, whether garlic has this
effect in the body.)

potential. Clearly they do not deliver a

therapeutic allicin dosage.
Whether garlic is therapeutic at all
can be determined only by human trials.
Some garlic extracts retard cholesterol
oxidation in cells; but that does not
mean this happens in the body. Early
studies suggested a cholesterol-lowering
effect, but more sophisticated studies
found that garlics ability to reduce
cholesterol was minimal, and the effect
on blood pressure insignificant.

Effect on heart disease

While garlic may not reduce cholesterol,

it may still have an effect on heart
disease. Ajoene, one of the breakdown
products of allicin, may reduce the
risk of heart attacks by preventing
the formation of blood clots.

raw or cooked garlic instead of

supplements. A meta analysis showed
that consuming an average of six or
more cloves a week lowered the risk
of colorectal cancer by 30 per cent and
stomach cancer by 50 per cent when
compared with the consumption of less
than one clove a week. Even the risk
of prostate cancer may be reduced. A
National Cancer Institute study showed
that eating a clove of garlic a day
reduced the risk of prostate cancer by
more than 50 per cent. There is a caveat,
however. Consumption of specific foods
is determined using questionnaires,
and peoples memories may not be all
that reliable. Furthermore, heavy garlic
consumption may simply be the
hallmark of a mostly vegetarian diet.
There is no consensus, however, on
how much garlic should be consumed
to make use of its anticancer effect,
and no agreement on whether cooked
or dried garlic confers the same
benefits as raw garlic. It does seem
clear though, that to activate garlics
full nutritional power, it should be
chopped or crushed and then left to
stand for about 10 minutes before
cooking to allow allicin and its potent
derivatives to be activated.

Garlic and cancer

The situation is more encouraging with

respect to cancer, perhaps because
most studies investigated the effect of

15

memory loss
EAT
n

Breakfast.

Lots of fruit and vegetables for

vitamin C, beta carotene and
flavonoids.

Include some vegetable oils, nuts and

wheat germ for vitamin E.

Mild lapses in memory are common

with age and simple forgetfulness
such as forgetting a name or losing
objects is usually relatively benign.
Profound memory loss is a universal
symptom of dementia or Alzheimers
disease. Benign age-related memory
loss may result from shrinkage of the
brains nerves, diminished production
of brain chemicals or restricted blood
flow to brain tissue. Genetic factors,
head injuries, viruses, obesity and
cardiovascular disease may, however,
contribute to Alzheimers disease.
Exercise and a healthy diet have
been shown to help preserve brain
longevity and sustain memory.
Protective brain nutrients include
carbohydrates and B vitamins,
which help ensure healthy nerve
transmission and sufficient quantities
of neurotransmitters.
Eat breakfast. Eating breakfast
can do wonders for your memory,
according to researchers from the
University of Toronto. The study
of healthy men and women, aged
61 to 79, showed that taking in

kilojoules from either protein, fat

or carbohydrates boosted their
performance on memory tests.
Research has shown that carbohydrates
can fuel memory-based performance,
possibly due to the rise in blood
glucose provided by carbohydrates.
The rise in blood glucose could then
increase glucose supply to the brain.
But this study showed that any food,
regardless of source, can help. While
it appears that any breakfast is better
than no breakfast, the researchers
suggest that carbohydrates still
generally give longer-term benefits
to memory.
Get plenty of carotenoids and
vitamin C. There is some evidence
that high levels of beta carotene and
other carotenoids and vitamin C are
associated with superior memory
performance in people 65 or older.
Researchers believe these anti-oxidants
may delay brain ageing and enhance
mental longevity and fitness by
combating free radicals in the brain.
Experimental research suggests that
flavonoids in blueberries may slow
age-related decline in mental function.
Consume lots of vitamin E. Other
research is looking at the link between
blood levels of vitamin E and memory
function in the elderly. In one large
study, more than 4000 people
performed tests designed to assess
their ability to remember facts. Those
classified as having poor memory were
more likely than others to have low
blood levels of vitamin E. Another
study showed an association between

16

Coffee may give a memory boost

That afternoon coffee break may do more than you think to get you through the day,
especially if you are an older adult. Researchers at the University of Arizona found
that memory in older people is often at its best in the morning and declines in the
afternoon. When half the seniors in their study drank 350 ml of decaffeinated coffee
both morning and afternoon, their memory performance showed a significant decline
from the morning to the afternoon. The group that drank regular coffee, however,
maintained their morning performance levels throughout the afternoon as well.

past intake of vitamin E and mental

acuity in old age, and yet other
studies have found vitamin E helpful
in slowing the progression of
Alzheimers disease.
Iron may also be important for
memory. Research suggests that
depressed levels of iron can impair
memory function. Studies have
shown that when children have an
iron deficiency, they score better on
tests of memory when this deficiency
is corrected.
Try ginkgo biloba. Research
indicates that ginkgo biloba extracts
may have a limited effect on improving
memory. As with other herbal
products, the lack of standardisation

is a concern, as is the possibility

that labels may not reflect contents
accurately.
Investigate sage oil. Researchers
at Northumbria and Newcastle
Universities in England gave sage oil
to a group of 44 adults in a placebocontrolled study. People who took the
sage oil performed significantly better
on their memory performance tests.
One more supplement.
Phosphatidylserine, a naturally
occurring compound in the brain that
maintains cell membrane fluidity, is
available as a supplement. Limited
evidence suggests that it may be of
some help in cognitive function but
more studies are needed.

17

Organic foods
Are they worth the cost?

If you are concerned about pesticide residues in foods today, you

can turn to organic productsbut dont expect them necessarily
to be nutritionally superior.

nly a few years ago,

organic foods were found
solely in health-food shops
or at farmers markets. Today
supermarkets stock organic fruit
and vegetables, meats, milk,
poultry, eggs, cereals, honey, wines,
yoghurt, cream and cheeses. The
organic industry is growing rapidly,
with increases of 2030 per cent
annually.
Consumers are willing to spend
more money for organic foods,
which are now much improved in
quality and variety. But what are
they getting for the money?

the meanIng of organIc

Organic food is produced by
farmers who grow, handle and
process crops without synthetic
fertilisers, pesticides or herbicides,
or artificial ingredients. Organic
food is not irradiated and does
not contain genetically engineered
ingredients. Organic meat, poultry,
eggs and dairy products come
from animals that are given no
antibiotics or growth hormones.
Organic food crops can be grown
with pesticides, howeverjust not
synthetic ones. One popular organic
pesticide is Bacillus thuringiensis, a

Organic labelling
organic-certified produce means the food was grown, harvested, stored and
transported without the use of synthetic chemicals, irradiation, genetic engineering
or fumigants. While exported organic produce must meet the national standard
for organic and Biodynamic Produce, the food standards code has no specific labelling
requirements or restrictions for organically grown food in australia.
however, foods sold as organic are expected to contain negligible
quantities of pesticide residues. to ensure any food you buy is
organically grown, check for the organic retailers and growers
association of australia (orgaa) notice, which should be prominently
displayed in the shop. choose foods labelled certified organic from an
accredited certifying organisation. also check any packaging for the
growers name and certification number. claims that a product is
natural or chemical free do not equate to organically grown.

18

Whats best to buy?

organic food is often more expensive, but one way to save money is to
buy organic produce only for those foods where the nonorganic examples
have been documented to have the highest pesticide residues.
n
n
n

n
n

fruit: peaches, nectarines, apples, grapes, pears, cherries, raspberries,

strawberries.
Vegetables: green beans, spinach, capsicums, celery and potatoes.
meat: most people worry about fruit and vegetables, but animals accumulate
more residues, especially in their fat. cattle raised for organic beef have not
had hormone implants, a practice that occurs in many other cattle.
organic poultry and eggs will not have been given routine antibiotics as growth
promotants.
Wheat products, including cereals. these have not been treated with fumigants
during storage.

naturally occurring soil bacterium

that is toxic to the larvae of several
species of insects but harmless to
wildlife and people. Not all of these
organic pesticides are harmless,
howeversome can cause allergic
reactions. Naturally occurring
copper compounds can also be
used in organic agriculture, even
though they are potentially toxic in
large quantities.
Organic foods can also be
contaminated with synthetic
agricultural chemicals carried
by the wind from other fields,
or persist in the soil. Still, the
pesticide levels are much lower
than in conventional foods. A
survey in Victoria tested samples
of organic produce for pesticide
residues and found that residues
were at or below detectable limits.
This contrasts with a study in the
United States where organically
grown products had lower levels of

residues than conventionally grown

food, but still contained about onethird the quantity.

Is organIc food more

nutrItIous?
Some studies suggest a difference
in nutritional value, but they
are far from conclusive. One
study published in the Journal of
Agricultural and Food Chemistry
found that frozen organic corn
had 52 per cent more vitamin C
than conventional corn. An Italian
study in the same journal found
that organic peaches and pears
have higher levels of polyphenols,
and slightly more vitamin C (8 per
cent). Another found that organic
soup had more salicylic acidan
anti-inflammatory compound found
in foodthan nonorganic soup.
Even if the differences in these
studies are real, they are small.
Youd get a lot more vitamin C

19

eating an extra orange than in

choosing organic corn for dinner.
The label Certified Organic is
not meant to be a nutrition claim.
Nor does it mean that the food is
any less likely to be contaminated
with pathogens that cause foodborne illness: Organic chickens and
eggs can be contaminated with
salmonella and other food-borne
pathogens, just like conventional
chickens and eggs.

The safeTy facTor

Is organic food safer to eat than
conventionally produced food?
Synthetic pesticides, herbicides,
fungicides, insecticides and other
agricultural chemicals can have
adverse health effects on the farm
workers who use them. But the
evidence is not conclusive about
their effect on consumer health.
What needs to be determined is the
effect of lower levels of intake over
a lifetime, which is more difficult
for researchers to establish.
There may be a greater benefit
in shielding children from pesticide
residues since their bodies are
smaller and they eat a less varied
diet. In a University of Washington
study, preschoolers whose families
ate primarily organic foods
had much lower urine levels of

organophosphate pesticides. While

the researchers found that children
who ate conventional foods were
more likely to be exposed to these
pesticides at levels above those
recommended by the United States
government, such guidelines have
a wide margin of safety. So theres
no clear evidence that there is a
risk to eating conventional food, or
a benefit to eating organic ones.
Environmental benefits are more
clearly established. Agriculture
that relies on organic methods
helps prevent soil erosion, protects
groundwater and preserves wildlife.

The boTTom line

Australians and New Zealanders
enjoy an abundant and safe food
supply. However, it comes with a
price. Scientists are concerned that
modern agricultural methods and
our liberal use of pesticides are
upsetting the delicate ecological
balance and creating major
problems. We have seen this in the
pastfor example, the decimation
of bird populations that led to the
banning of DDT. There are also
questions about the link between
pesticide use and cancer rates.
Consumers who are concerned
about chemical residues can now
purchase organic alternatives.

20

stroke
EAT PLENTY OF
n

Fresh fruit and vegetables for

vitamin C, potassium and important
anti-oxidants.

Nuts, seeds, vegetable oils, wheat

germ for vitamin E.

Oily fish for omega-3 fatty acids.

Oat bran, legumes, linseeds, psyllium

and fruit for soluble fibres.

Onions and garlic, which may help to

prevent blood clots.

LIMIT
n

Animal and dairy products that are

high in saturated fats and cholesterol.

Salt, which can raise blood pressure.

Alcohol use.

AVOID
n

Smoking.

Excessive weight gain.

Over 48,000 strokes occur in Australia

each year. Stroke is the third-highest
cause of death and a leading cause of
disability. In New Zealand, around 7000
strokes occur each year, with a higher
incidence occurring in Pacific Island
and Maori people, who are more likely
to suffer a stroke at a younger age. The
death rate from strokes is declining,
but nearly a third of all strokes are
fatal and at least half result in disability.

Approximately 88 per cent of all

strokes are ischaemic, occurring when
a clot blocks blood flow to a part of
the brain. Most of these clots form in
an artery that is already narrowed by
atherosclerosis, either in the brain itself
or, more commonly, in the carotid
artery in the neck. Ten per cent are
haemorrhagic strokes, in which there
is bleeding in the brain, such as from
a burst blood vessel or severe head
injury. Haemorrhagic strokes, which
are more likely to be fatal than those
caused by clots, are more common in
people with high blood pressure.
The warning signs of a stroke
include sudden weakness or numbness
of the face, arm and leg on one side
of the body; difficulty speaking or
understanding others; dimness or
impaired vision in one eye; and
unexplained dizziness, unsteadiness or
a sudden fall. Immediate treatment is
critical, even if the symptoms disappear,
as in the case of a mini-stroke (transient
ischaemic attack), a common prelude
to a full-blown stroke. Prompt
treatment can be lifesaving, and it may
also minimise permanent damage,
which can include impaired movement,
speech, vision and mental function.

Preventive measures

Despite the fact that we have a better

understanding of the underlying
causes, key risk factors, such as high
blood pressure, heart disease, arteriosclerosis and diabetes, many people
persist in a number of unhealthy
lifestyle habits that increase the risk of

21

Did you know?

a stroke; these include smoking,

excessive use of alcohol, obesity and
a sedentary lifestyle.
Diet plays an important role in
reducing or eliminating these risk
factors. In fact, many of the same
nutritional recommendations made for
people who have heart disease, high
blood pressure and blood cholesterol
levels apply to people who are at risk
for, or who have had, a stroke.
Adopt a diet that is low in fats.
A good starting point is to reduce
your consumption of fats, especially
saturated fats of animal or vegetable
origin, and trans fats. Fruit, vegetables,
lentils, legumes and whole grains
should be eaten for their vitamins,
minerals and flavonoids. Many of these
foods, especially oats, lentils and
linseeds, are high in the soluble fibres
that help control cholesterol levels and
reduce the risk of atherosclerosis. A
wholegrain-based diet may similarly
help reduce the risk for this condition.
Preliminary evidence suggests that
resveratrol, a phytochemical found

Diet alone can reduce the

risk of stroke by 43 per cent
A study of more than 43,000 health
professionals showed that men who
ate about 85140 g of fish one to three
times a month were 43 per cent less
likely to have an ischaemic, or clotrelated, stroke during 12 years of
follow-up. Men who ate fish more
often did not reduce their risk any
further, suggesting that a small amount
works just as well as a larger one.
And, a study of nearly 80,000 women
found that eating fish was linked to
reductions in the risk of ischaemic, or
clot-related, strokes, which account
for over 80 per cent of all strokes.
The study showed that women who ate
about 120 g of fish two to four times
weekly cut their risk by 48 per cent.
Slight risk reductions were also found
in those who ate fish once a week
or less. Another study suggests that
both men and women can reduce their
ischaemic stroke risk by consuming
five to six daily servings of vegetables
and fruit.

22

in grapes, nuts and red wine, may

inhibit blood clots and also help
relax blood vessels. Population-based
studies suggest that dietary flavonoids,
particularly quercetin, which is found
in apples, onions and berries, may
reduce fat deposits in arteries that can
block blood flow to the brain.
Get lots of omega-3s. A number of
other foods appear to lower the risk of
a stroke. Some fish are rich in omega-3
fatty acids, which help to prevent
blood clots by reducing the stickiness
of blood platelets. Doctors recommend
eating two fish meals a week,
especially salmon, trout, mackerel,
sardines, swordfish or gemfish. Other
sources of omega-3 fatty acids include
walnuts and walnut oil, canola oil,
linseeds, soy beans and leafy greens.
Eat plenty of garlic and onions.
Garlic and onions appear to decrease
the tendency of the blood to clot, and
may also boost the bodys natural clotdissolving mechanism.
Try Black Cloud ear mushrooms.
A Chinese mushroom, also called the
tree ear mushroom, may have similar
beneficial effects. This mushroom is
available from Asian grocers and some
supermarkets, fresh or dried. It makes
a tasty addition to soups, stir-fries and
casseroles. One study suggested that a
tablespoon of the soaked mushroom
consumed three or four times a week
may be as effective in preventing
strokes and heart attacks as a daily
aspirinbut without the risk of
gastrointestinal irritation that aspirin
may cause.

Consume these foods for the right

vitamins, minerals and anti-oxidants.
A growing body of scientific evidence
shows that vitamin E, too, reduces the
tendency to form blood clots. Foods
high in this anti-oxidant include wheat
germ, nuts, seeds and green leafy
vegetables. Other anti-oxidants include
vitamin C, which strengthens blood
vessel walls and thus may protect
against brain haemorrhages; most fruit
(especially citrus) and vegetables
are good sources of vitamin C.
Fruit and vegetables are high in
potassium, an electrolyte that is
instrumental in maintaining normal
blood pressure.
Anyone who has high blood
pressure, or a family history of this
disease or of strokes, should limit
salt intake; the average intake of
sodiuma main component of salt
increases the bodys fluid volume and
is a major cause of raised blood
pressure.
Limit alcohol. Numerous studies
link excessive alcohol use, defined as
more than two drinks a day for men
and one for women, to an increased
incidence of stroke; the risk is
compounded if the person also
smokes. The best approach is to
abstain completely from smoking
and to use alcohol in moderation.
Exercise. Regular exercise is helpful
not only in reducing the risk of a
stroke and heart attack by helping
control weight and blood cholesterol
levels, but also by promoting an
enhanced sense of wellbeing.

23

foods
harm
foods
heal
that

that

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Foods that Harm, Foods that Heal is published by

Readers Digest (Australia) Pty Limited
80 Bay Street, Ultimo, NSW 2007
Edited by Samantha Kent
Art Director Carole Orbell
First published 2012
Material for this booklet first appeared in
Readers Digests Foods that Harm, Foods that Heal
Copyright Readers Digest (Australia) Pty Limited 2006
Copyright Readers Digest Association Far East Limited 2006
Philippines Copyright Readers Digest Association Far East Limited 2006
All rights reserved. This volume may not be reproduced in whole or
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