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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: Do different kinds of flavonoids offer different benefits?
A: Flavonoids are a group of plant compounds called phytochemicals that are powerful antioxidants. Antioxidants help prevent damage to our cells' DNA by stabilizing highly reactive 'free radicals,' thereby reducing risk of cancer and heart disease. Foods contain different flavonoids, which may differ in their effects. For example, one recent study in Italy found that high consumption of three types of flavonoids was linked with 22 to 46 percent lower risk of colon cancer, whereas no link was seen by two other types. (These differences can reflect not only how a phytochemical functions, but also the wide range of different flavonoids that study participants may have consumed.) Anthocyanidins?a type of flavonoid found especially in purple fruits and vegetables like blueberries and plums?seem to promote healthy blood vessels. Flavonols come from many different fruits and vegetables and seem to be anti-inflammatory. Flavones, found in celery and parsley, have shown several anti-cancer effects in laboratory studies. Isoflavones like those in soy seem to influence estrogen?s effects in the body. Flavanones in citrus fruits may help lower blood cholesterol. Flavan-3-ols like those found in tea may act in several ways to block cancer-causing substances. There are many different phytochemicals within each of these categories that probably work together to provide health benefits. So aim for a wide variety of fruits and vegetables and make them a truly abundant part of your diet.
Q: Does adding some Parmesan cheese to salads or pasta add too much fat?
A: Each tablespoon of grated Parmesan cheese adds only 22 calories and just less than one gram of saturated fat. With a flavorful cheese like Parmesan or Romano, one tablespoon or less is plenty. If adding grated Parmesan leads you to eat the abundant portions of salads or vegetables that are linked to health benefits, including lower risk of cancer, heart disease and more, then go for it! Note that foods sprinkled with Parmesan cheese are much lower in fat and calorie content than baked dishes that include the Parmesan name (like Eggplant Parmesan). These dishes are generally smothered in mozzarella and Parmesan cheese. Standard recipes for these kinds of dishes are not at all low-fat.
Q: How do pistachios rate as a nutritious snack?
A: Like all nuts, pistachios are a great snack, as long as you limit your portion size. If you stick with a one-third cup serving?a small handful?you?ll get about 230 calories. That?s a good snack size for most adults. These nuts include protein and carbohydrate that are released slowly into your blood, providing the kind of energy that should hold you for several hours. Pistachios are low in saturated fat, so they are heart-healthy. They contain mostly monounsaturated fat, a good choice to include in a diet to lower cancer risk. The unsalted kind is preferable, since sodium content is almost nil. Even if you eat the salted variety, sodium is still only a third of what you?d get in a one-ounce serving of pretzels. Serve the portion you want to eat and put the rest away, however, or you could keep snacking on the pistachios and calories could add up quickly.
The American Institute for Cancer Research (AICR) offers a Nutrition Hotline online at www.aicr.org or via phone 9 a.m. to 5 p.m. ET, Monday-Friday, at 1-800-843-8114. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will respond to your email or call, usually within 3 business days. AICR is the only major cancer charity focusing exclusively on how the risk of cancer is reduced by healthy food and nutrition, physical activity and weight management. The Institute?s education programs help millions of Americans lower their cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. Over $77 million in funding has been provided. AICR is a member of the World Cancer Research Fund International. |
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