Inflammation, Reduced Fat Peanut Butter, and Turbinado Sugar
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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: How concerned should I be about inflammation throughout the body and cancer risk?
A: Certain proteins produced in the body can be measured in the blood and seem to be indicators of what is called systemic (whole body) inflammation. Higher levels of these markers are linked with greater risk of cancer, heart disease and diabetes. Scientists now consider atherosclerosis (?hardening of the arteries?) as an inflammatory process; inflammatory cells have been found in the fatty plaque that builds up in arteries. Inflammation also seems to increase opportunities for cells to become cancerous, and then makes it easier for cancer cells to grow and spread. However, this concern about inflammation will not require you to take on any new steps to protect your health; it just gives more reason to do what AICR already advises. This includes reaching and maintaining a healthy weight, because fat cells enlarge and secrete substances that stimulate inflammation. A plant-based diet with plenty of vegetables, fruits, whole grains and beans provides many antioxidant vitamins and phytochemicals that protect cells from free radical damage that leads to inflammation. Keep a healthy balance of omega-3 and omega-6 fats by eating two servings a week of fish high in omega-3 fat (such as Alaskan salmon and white albacore tuna) or other good sources of omega-3 fat (including flaxseed and walnuts), and choosing healthful monounsaturated fats, such as olive and canola oils instead of vegetable oils that are mainly polyunsaturated fat. Finally, exercising regularly helps, too.
Q: How can reduced-fat peanut butter have the same calories as regular peanut butter?
A: Peanut butter is one of the foods, as are some cookies, where products with lower fat content may contain more sugar and other sources of calories to maintain flavor and texture. In many other foods, such as milk and cheese, cutting fat does reduce calorie content. If you are cutting fat as a weight-control measure, make sure that you look at total calorie content of foods you compare. Weight control is really about the balance between how many calories you consume and how many calories you burn. For overall good health, the most important sources of fat to limit are those high in saturated or trans fat. Because peanut butter contains a "healthy" fat, limiting that source of fat is not nearly as beneficial as looking for lower fat cheese, ice cream, meat, and other sources of saturated fat and only eating small portions of them.
Q: Is turbinado sugar more nutritious than white sugar?
A: Turbinado sugar (sometimes called raw sugar) is not as completely refined as white table sugar, so it retains a tan color and mild molasses flavor. Turbinado sugar marketed in the U.S. must be steamed to remove contaminants. Nutritionally, it has the same carbohydrate and calorie content as white sugar. Only trace amounts of any minerals remain, too little to have any impact on health, so don't expect any nutritional benefit from using it. Choose turbinado sugar if you prefer its taste, or when its more granular texture is desirable.
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