Many of us were surprised when the World Health Organization reported that consumption of processed meats, a source of nitrates, is strongly linked to cancer. The latest issue of Environmental Nutrition puts nitrates into perspective.
Without nitrates, bacon and ham would be an unappetizing gray color and lack that unique "cured" flavor, writes Denise Webb, Registered Dietitian with Environmental Nutrition.
Choosing processed meat labeled "no added nitrates" doesn't necessarily mean you're avoiding nitrates; it simply means nitrate-rich celery powder has been substituted for sodium nitrate. Surprisingly you can't completely avoid nitrates, since 80 percent of the nitrates in our diet come from vegetables - celery, greens, beets, parsley, leeks, cabbage and fennel - and drinking water. Only about 6 percent come from cured meats. Ironically, vegetarian diets, which have been shown to be healthy, contain about four times more nitrates than a conventional diet.
Perhaps nitrates aren't the problem. There is concern only when nitrates are converted by the body to nitrosamines. It's the nitrosamines that have been identified as cancer-causing compounds. Antioxidants, such as vitamin C, found in fruits and vegetables, help reduce the conversion of nitrates to nitrosamines.
To add to the confusion, while some previous studies have linked nitrates to certain forms of cancer, several recent studies, including one published in January 2016 in the American Journal of Clinical Nutrition, have found that dietary nitrates may be beneficial by helping lower blood pressure and prevent damage to arteries.
Here's the bottom line: Most processed meats are high in saturated fat and sodium, which we know all of us should limit. Don't skip the bacon because you're worried about the nitrates. Choose bacon in moderation to cut down on saturated fat and sodium. No nitrates-added-meat may not be the solution.
Q and A:
Q: Are the claims true that coffee is really healthy?
A: Evidence now shows that coffee in moderate amounts is linked with lower risk of several chronic diseases, including type 2 diabetes, Parkinson's and some cancers. For example, coffee lowers risk of endometrial and liver cancer risk, according to the latest scientific reports from American Institute for Cancer Research. Research also links coffee to lower risk of death from heart disease and longer overall survival. For endometrial cancer, risk was lower regardless of whether coffee was regular or decaffeinated; findings on other cancers aren't clear on the influence of choosing regular or decaf. Some of the substances in coffee that may protect health and reduce cancer risk include chlorogenic acids, caffeoylquininic acid and lignans. In laboratory tests, these compounds seem to turn on the antioxidant defense system and enzymes that deactivate carcinogens, and reduce inflammation and insulin resistance. This would promote healthy levels of hormones related to cancer and other chronic diseases. Studies looking at different brewing methods for preparing coffee so far do not provide consistent answers about whether those choices influence the protective effects of coffee. Since many aspects of health linked with coffee are worsened by excess weight, watch out for sugar, syrups and cream added to coffee. Select low-calorie coffee options that replace high-calorie drinks to help reach and maintain a healthy weight. - American Institute for Cancer Research.
RECIPE
Here's a recipe for a quick weeknight dinner that's low in fat with lots of flavor. This Orange-Teriyaki Pork Tenderloin is from the April issue of Cooking Light magazine.
Orange-Teriyaki Pork Tenderloin
2 tablespoons dark sesame oil, divided
1 (1 pound) pork tenderloin, cut crosswise into 12 equal slices
1/4 cup lower-sodium soy sauce
2 tablespoons sweet rice wine
2 tablespoons fresh orange juice
1 teaspoon sugar
1/2 teaspoon grated peeled fresh ginger
2 garlic cloves, grated
1/2 teaspoon grated orange rind
1 tablespoons sesame seeds, toasted
3 green onions, cut diagonally into 1/4-inch pieces
Heat a skillet over medium-high heat. Add 1 tablespoon oil to pan. Add pork slices to pan; cook 2 to 3 minutes on each side or until done. Remove from pan and keep warm. Add remaining 1 tablespoon oil, soy sauce and next 5 ingredients (through garlic) to pan; bring to a boil. Cook 3 minutes or until mixture is syrupy. Remove from heat; stir in orange rind. Return pork to pan, turn to coat on all sides. Sprinkle with sesame seeds and green onion. Serves 4 (serving size: 3 pork slices).
Per serving: 247 calories, 25 g protein, 8 g carbohydrate, 11.8 g fat, 74 mg cholesterol, 1 g fiber, 595 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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