Karen Collins, MS, RD, CDN American Institute for Cancer Research
Weekly column for the week of October 31, 2005
Q: Does white tea offer more health benefits than green tea?
A: White, green and black teas all come from the same plant. White tea is the least processed form. Its leaves and buds are simply steamed and dried. It gets its name because it?s made from a higher proportion of buds, which are covered with fine silvery hairs that turn white when dried. White tea?s flavor is slightly sweet, without the grass-like tones that green tea can have. Although green tea is higher than black tea in polyphenol phytochemicals that provide antioxidant power, such as epigallocatechin gallate (EGCG), white tea is even higher. A few studies suggest that white tea is even better than green tea at preventing damage to DNA in cells that could lead to cancer. However, since white tea is much less commonly consumed than green tea in Japan or black tea in the U.S. and Europe, it has attracted much less research. We don?t know for certain whether it really benefits health more than green tea. Because white tea is substantially more expensive than other teas, it may not seem worth the cost to some people. But it is possible that you could drink fewer cups of white tea compared to green tea to get the same amount of protective phytochemicals.
Q: Are "sports" and "energy" bars and drinks good to eat before and after exercise?
A: You have to look at what's in the particular product you?re considering to know if it might help you. Experts suggest that some of these products are misnamed. If a product contains only protein, or mostly protein, without carbohydrates, studies show that it would stimulate insulin secretion without increasing your blood sugar. The result would be low blood sugar, which could decrease your performance and energy. Before exercise, you should look for a product high in carbohydrates. Although studies are not completely consistent, it appears that a person?s energy is best restored and muscles are most successfully built by consuming some protein and carbohydrates within the first hour or so after exercise. The right bar or special beverage can provide this nutrient combination in a convenient, portable form. However, these products are substantially more expensive than regular food. They also have not been shown to produce better results than such foods as a peanut butter sandwich or milk and a banana.
Q: If I take time off from my usual exercise routine, how long will it be before I lose all the benefits I gained?
A: When it comes to fitness, the saying "use it or lose it" is true. How quickly your condition deteriorates, however, depends on how fit you are to start with. The more fit you are and the longer you?ve been exercising, the more slowly you will lose aerobic ability and strength. If you were in good shape, you will lose some ground after two or three weeks, but for several months you will still be ahead of where you were when you started exercising. People, who are new to exercise and stop, however, can end up back where they were when they started after only a few weeks or months. If you can?t or don?t want to continue your usual physical activity, studies show that if you cut down the amount of time or frequency that you exercise instead of stopping completely, you can hold your ground. If you?re bored with the activities that you?ve been doing, or if a change in season prevents you from doing them, try a different exercise regimen. A different activity may renew your enthusiasm for exercise. Doing several types of activities, or cross training, should also benefit you more than sticking with only one form of exercise.
Reprinted with permission from the American Institute for Cancer Research
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