Processed Meats and Cancer, Bran Muffins, Winter Squash
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Karen Collins, MS, RD, CDN American Institute for Cancer Research
Weekly column for the week of December 26, 2005
Q: Dietary recommendations say we should limit the amount of red meat we eat, but aren't only processed meats like sausage and hot dogs linked to cancer risk?
A: Since some studies of diet and cancer risk place fresh red meats in the same category as processed red meats, it is sometimes hard to tell which meats contribute to cancer risk. But the large EPIC (European Prospective Investigation into Cancer and Nutrition) study analyzed the two kinds separately. People who ate the most fresh red meat (more than 2.8 ounces a day) had a 17 percent greater risk of colon cancer than those who ate the least. Consuming the same amount of sausage and other processed red meats caused an even greater increase in risk. The reason processed meats may be a greater cancer concern is the sodium and nitrites or nitrates that they may contain. Research suggests, however, that fresh red meat may damage the DNA of colon cells and increase the formation of certain cancer-causing compounds within the gut. If you want to eat red meat, you should choose lean cuts to cut back on saturated fat. Marinate or cook the meat at moderate temperatures to prevent it from forming carcinogenic HCAs (heterocyclic amines). But no matter how little fat or how low the cooking temperature, the American Institute for Cancer Research recommends that you should limit your consumption of red meat to no more than three ounces a day. By filling most of your plate with vegetables, fruits, whole grains and beans ? that are full of nutrients and good flavor ? you will easily feel satisfied with a small amount of meat.
Q: How much fiber do bran muffins provide?
A: The amount of fiber in a bran muffin varies with the recipe and the size of the muffin. Some may contain quite a bit of bran, while others have just a trace. Some small bran muffins with a little bran will only give you one gram of fiber, which is no different than a slice of white bread. A mega-size muffin with more bran, on the other hand, may supply 3 to 8 grams of fiber, but it may also have 400 or more calories, which is the equivalent of two doughnuts. For more fiber and nutrients, you should look for muffins made with whole-wheat flour, since most commercial muffins are made with white flour. Always check a muffin?s ingredients and Nutrition Facts label to find the one with the most fiber and the least calories. You could also make your own. Muffins are easy to prepare, and they can be frozen for later use. When you make your own, you can also use a moderate amount of a healthy vegetable oil like canola oil and eliminate the large amounts of sugar found in some commercial muffins that makes them seem more like cakes.
Q: How do you cook winter squash without adding a lot of fat?
A: Varieties of winter squash, such as acorn, hubbard and butternut, are more concentrated in several nutrients than summer squash. Winter squash?s dark orange color is a hint that it?s an outstanding source of carotenoids, which are antioxidants that seem to work in several ways to help prevent cancer. Winter squash is also a good source of vitamin C, dietary fiber and potassium. Potassium may aid blood pressure control. Although some recipes do add quite a lot of butter or margarine to the squash, this practice is unnecessary to enjoy winter squash?s wonderful flavor. You can cut it in cubes instead and add it to stir-fries and stews. Or roast it in the oven alone or with other vegetables, drizzled with a bit of olive oil. After steaming it, you can also pur?e it in a blender or food processor and add it to soup. Or top it with a bit of honey and sprinkle with cinnamon.
Reprinted with permission from the American Institute for Cancer Research
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