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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: Once someone has elevated blood levels of CRP, can any lifestyle changes reduce it?
A: C-reactive protein (CRP) is a protein produced by the liver that increases during periods of inflammation. High levels of inflammation are associated with increased risk of heart disease, diabetes and cancer. Scientists say that inflammation can promote cancer development by damaging our genes and increasing cell turnover and the development of blood vessels that can help cancer spread. People who exercise regularly and don’t smoke produce lower levels of CRP. A plant-based "Mediterranean style" diet with plenty of vegetables, fruits and beans also seems to decrease CRP levels. A healthy balance of omega-3 fats (found especially in fish) with polyunsaturated fats (found in vegetable oils) reduces the production of hormone-like substances that stimulate inflammation. Weight control seems to be another important way to prevent or reduce inflammation. As individuals become overweight, fat cells enlarge and increase the production of proteins that promote inflammation throughout the body. A new analysis combining 33 different studies shows that weight loss whether achieved through lifestyle change or surgery is linked with reduced CRP levels.
Q: What is the current status of soy foods to lower risk of heart disease and cancer?
A: Whole soy foods (including tofu, soymilk, edamame and soy nuts) clearly have a place in a diet to lower risk of heart disease and cancer. Benefits come as they replace foods high in saturated fat. Soy’s healthful types of fat, as well as fiber and antioxidants, make soy foods good choices in a balanced, plant-based diet. But research no longer supports including large amounts of soy to lower blood cholesterol. Studies have found that compounds in soy called isoflavones may help pre-pubertal or adolescent girls develop breast tissue that is more resistant to cancer, but these effects are not apparent when women start consuming soy in middle age. When purchasing soy milk, you may want to choose refrigerated and not shelf-stable soy milk. Shelf-stable soy milk is processed at ultra-high heat. Preliminary studies, as yet unconfirmed, found the high heat destroys many of the milk’s antioxidants. Bottom line: enjoy soy foods as part of a balanced diet, but don’t push intake to extremes or add isoflavone supplements hoping for special protection.
Q: How many calories does it add to get an extra "shot" of flavor added to coffee?
A: If you want a flavored coffee drink with a little sweetness, you can choose coffee from flavored beans (such as hazelnut or chocolate) and add one teaspoon packet of sugar for a total of less than 20 calories. For about 25 calories you can have regular coffee with a single "shot" or pump of flavored syrup. Choosing a mocha flavor may add another 5 to 10 calories. Some coffee bars and restaurants offer sugar-free syrups. A single pump of one of these syrups, often flavored with a sugar alcohol, brings your coffee to anywhere from 5 to 20 calories. All these options are considerably below the high-sugar creamy coffee drinks that pack at least 200 to 250 calories in a 12-ounce cup without any whipped cream.
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Diets 
