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Food Is Sinful… NOT! (Part 2/2)

By Ong Sze Ying and Vivian Siah

So, was your mouth watering when you read Part 1 of this article in our last issue? We were…Well, besides those tantalizing treats you saw, we bring you the second installment now so you don’t have to stick to just tea or ice cream for dessert!

6) Peanut Butter
Ask a child what spread he would like on his morning toast and he would most probably choose peanut butter. According to some old wives’ tales, peanuts are described as mere “solid lumps of fats” and insist that this creamy indulgence is nothing but fats and calories.

However, research has shown that, in fact, peanut butter may help to lower one’s risk of coronary heart disease! According to Richard Mattes, Ph.D., a professor of nutrition at Purdue University, “… eating peanut butter or peanuts has been associated with lower total cholesterol, lower ldl or ‘bad’ cholesterol, and lower triglycerides, all of which are associated with lower cardiovascular disease risk.”

Study participants in Matte’s Research Project also indicated that peanuts were actually more filling than rice cake or pickles and tamed hunger for a much longer period of time.

Peanut butter may be slightly high in fat and calories, but if a small amount can quell hunger, it might explain why dieters would rather choose a weight loss plan that includes this spread.

7) Chocolates
Are you one of those chocolate-phobics who thinks that eating chocolate will kill you sooner or later?
Chocolate has long borne the reputation of causing acne and tooth-decay, and being a fattening, nutrition-less food. However, recent research has proven that chocolate, particularly the bitter-sweet dark chocolate, actually has many properties that are beneficial to our health.
For starters, chocolate contains essential trace elements and nutrients such as iron, calcium and potassium, and vitamins A, B1, C, D, and E.
Cocoa, the main ingredient in chocolates, is also known to be the highest natural source for magnesium, which can help to reduce risks of hypertension, heart disease, diabetes, joint problems and pre-menstrual tension.
Additionally, studies have found that a certain substance in cocoa helps the body process nitric oxide (NO), a compound critical for healthy blood flow and blood pressure.

The saying that chocolate makes one ‘high’ is also true. In chocolate, it consists of stimulants like theobromine, caffeine, tyramine and phenylethylamine (PEA).

Tryptophan, an essential amino acid, also helps lessen anxiety by producing the neurotransmitter serotonin; endorphins, the body’s natural opiates, reduce sensitivity to pain.

To sum up, chocolate gives you an energy lift, less anxiety, a reduction in pain and long-lasting health benefits.

8) Eggs
Have we all not heard the saying that eggs are high in dietary cholesterol and thus, should be avoided at all costs? However, eggs actually form a very important part of our diets, because beneath that slimy egg white and egg yolk are many nutrients that help promote good health!

For example, eggs have actually been found to be one of the richest sources of choline, which is critical to brain function. Scientists at the University of North Carolina have even found that adding more eggs to the diet of pregnant women may improve the memory of their offspring!

Eggs are also being studied because they contain lutein and zeazanthin - antioxidants that may keep eyes healthy and ward off macular degeneration, which is the leading cause of blindness.

Eggs contain the highest-quality protein on the planet and are loaded with small amounts of vital nutrients, including folate, riboflavin, selenium and B12. At 75 calories apiece, eggs are also a nutrient-dense food that makes a smart and low-calorie contribution to any menu.

9) Mushrooms
Mushrooms have long been lamented as low-calorie foods with little nutritional benefit. However, studies have shown that compounds in mushrooms may do everything from bolstering immune function, suppressing breast and prostate cancers to decreasing tumour size. From the humble button to the giant Portobello, mushrooms are now getting the serious attention of scientists.

“Most people might be surprised to learn that while orange juice is touted as one of the highest potassium foods, one medium Portobello mushroom actually has more potassium,” said Clare Hasler, Ph.D., a well-known phytochemical researcher and director of the Robert Mondavi Institute at University of California. “And five white button mushrooms have more potassium than an orange.” Soon enough, mushrooms may be a definite must-have on everyone’s dinner table.

10) Cheese

It seems like many people are avoiding cheese with the perception that it is laden with fats, fats and more fats. In contrary, cheese contains a high concentration of essential nutrients, especially in high quality protein and calcium, as well as other nutrients such as phosphorus, zinc, vitamin A, riboflavin, and vitamin B12.

Many kinds of cheese, particularly aged cheeses such as cheddar and swiss, contain little or almost no lactose. Thus, cheese can serve as an important source of calcium for the lactose-intolerant. Calcium is important to build up strong bones and teeth. Say hello to cheese and to a healthier you!

Now, before you get excited and indulge yourself in all these delectables, remember that moderation is the key. Despite the apparent health benefits, too much of the most healthy foods will also negate their advantages. More than just maintaining a balanced diet containing nutritious food, adequate exercise is also important in a healthy lifestyle.

If you missed the first installment of this article, you can read it at http://www.sdsc.org.sg/news_and_media/news_detail/371/

Bibliography

1. Callahan, M. (n.d.). Five Surprising Good-for-you Foods. Retrieved May 19, 2007, from http://www.cookinglight.com/cooking/fd/features/package/0,14343,1142772,00.html

2. Health Benefits of Healthy Chocolate. (n.d.). Retrieved May 19, 2007, from http://www.aphrodite-chocolates.co.uk/chocolate_health_benefits.htm

3. Schmidt, P. (2002, March 29). Chocolate’s Potential Health Benefits - and its Effect on Chronic Fatigue Syndrome Patients. Retrieved May 19, 2007, from
http://www.immunesupport.com/library/showarticle.cfm/ID/3464/

4. McBean, L. D. (2002). Health Benefits of Cheese. Dairy Council Digest, 73. Retrieved May 19, 2007 from
http://www.nationaldairycouncil.org/NationalDairyCouncil/Health/Digest/dcd73-5Page1.htm