The carbohydrate jewels

By upping your intake of low GI fruit and vegetables, you will not only be on your way to becoming leaner, but you will have a profound effect on your health. The amazing phytonutrients (plant nutrients) that you find in brightly coloured raw organic fruit and vegetables are clever little substances that can protect you from ill health in various ways, although many people's diets are sadly lacking in them.

Phytonutrients can help regulate the immune system, stabilize vitamins in body tissues and protect from serious illnesses, such as such as cancer. They do this by working as antioxidants alongside vitamins A, C, E and D, and the minerals, selenium and zinc. As a team, these powerful compounds have the ability to slow down the damaging oxidative process caused by those 'enemies of a healthy state', the free radicals. Antioxidants can also rid the body of these free radicals, which are the natural waste products of metabolism, which, if left unchecked, can lead to degenerative disease, by causing imbalances on a cellular level.

Take note that these free radicals are also found in overheated oils and fried foods, another good reason to kiss junk food good bye.

They aren't classed as essential nutrients, but without phytonutrients your sense of wellness would be severely compromised.

They work in the body at deep physiological and biochemical levels, and luckily enough are to be found in low-density/low GI fruit and vegetables. Eating these raw wherever possible is the key to maximizing their life- enhancing qualities. Cooking destroys many of the benefits that you will reap if you include a colourful array of energy-boosting raw fruit and vegetables in your daily diet.

Life is a balancing act

So now you have a better understanding of the impact that the wrong carbohydrates can have on your body, and have established that you need to incorporate more of the colourful and low GI fibrous fruit and vegetables in your diet. But man cannot live by carbohydrates alone. You will have to take a close look at the two other macronutrients that work hand-in-hand with carbohydrates to provide energy and nourish the body: protein and fats.

The key to balancing blood-sugar levels, banishing insulin resistance and losing excess weight lies in successfully balancing these three macronutrients.

How Fresh is Fresh? (From farmer to family)

From farmer to family

As a general rule, most of our larger food chains either buy direct from farms and markets or use agents who buy on their behalf and distribute to their stores.

One exception to this is Woolworths, which buys nothing on the open market. All their fruit, vegetables and salads are grown for the group by selected farmers who follow specified growing programmes. The farmer delivers direct to one of two distribution centres (in the Cape and Transvaal), which operate 24 hours a day. Woolworths distributes to stores from that point and on average, produce is on the shelves the day after it is picked.

Most of it is transported in refrigerated trucks (with the exception of course of produce that must not be chilled - potatoes and bananas, for example, must not be refrigerated because they deteriorate). But all produce that requires it is refrigerated and the 'cold chain' remains unbroken from the time the produce leaves the distribution centre to the time it is unpacked onto the shelves. Produce is not treated with any synthetic preservatives after being harvested.

Another food store group moving into mass refrigeration of fresh produce is Pick 'n Pay. Their buying policy centres predominantly on the independent farmers, with 85% of produce coming direct from the farms and only 15% from the markets. It goes from either of these to a central distribution centre, then into the stores. So carrots picked this morning would be through to some stores by this afternoon, or tomorrow morning at the latest. The supermarket chain buys all its greens, carrots and so on fresh on a daily basis from the farms. In July 1990 Pick 'n Pay opened a new distribution centre in the Cape which is temperature-controlled at 12 ^°C internally. Their next step will be to refrigerate all their trucks and maintain the cold chain to stores especially vital during the long summer months.

Refrigeration may seem unnecessary if the vegetables are in fact reaching the stores so quickly - after all, a day between field and trolley doesn't sound like much. But in the summer months, average day temperatures can be between 26-28^° and in an ordinary metal- sided truck, they can soar to over 30° - which creates a distinct danger of products becoming over-ripe or wilting. This is often the reason why we see tired-looking lettuces and other produce in stores - it's apparently more a case of wilting due to excessive daytime temperatures than having sat on a supermarket shelf for days. In fact, no-one seems to deny that cold-chain transportation is essential in a country which has a summer lasting six months and where long distances have to be travelled from distribution centres to stores.

Another factor to consider is that produce is becoming significantly more expensive. The growing cost to the farmer has increased enormously in the last few years and in order to recoup those prices from the consumer, the stores have to offer good quality in return. There has been a massive expansion in the consumption of fresh produce in the last few years and it looks set to continue growing.

Some chain stores - such as Pick 'n Pay and OK Bazaars - buy both direct and through an agent while many others, notably Checkers, buy everything through a supply company which in turn buys from farms or through the markets. Produce is transported in cooler trucks to central refrigerated depots in either Cape Town, Johannesburg, Port Elizabeth, Durban or Bloemfontein and from there out to the differentstores.

But what about the smaller food stores? The giants have sophisticated infrastructures to keep their shelves filled so how does the smaller retailer compete, and how does his produce rate by comparison? Surprisingly, many small country supermarkets compare very well. In agricultural areas a lot of produce is bought straight from the farms, which means theoretically it can be picked in the morning and in the store by the afternoon. What can't be bought locally is purchased at the municipal markets, usually through an agent. (This also applies to small shopkeepers in more urban areas.) In these instances, the foodstuff is usually a day old when it gets to market, is probably held another day by the agent while transportation is arranged, and may be in the local store on the third day.

However this is the 'best possible' scenario. Where some small stores come unstuck is that they may buy through an agent who delivers, say, twice weekly. If we take as an example a small store where the agent delivers on Tuesday and Friday, when you walk into that store

on the Thursday not only are you seeing produce that has been in-store for three days but you must also allow for the preceding few days between farmer, market and shop. This goes a long way to explaining why 'country fresh' is sometimes more of an ad-man's dream than a reality!

Of course, if freshness is your top priority, the many farmstalls dotted around the country are a good option. Their seasonal produce generally comes straight from the farm, and only out-of-season fruit and vegetables are bought from markets.

In summary, it seems we can assume that the cauliflower or beans or lettuce we buy today has taken an average of 2 days to make its journey from farmer to consumer. And the prime reason for differences in freshness rests not so much with the time-lag after harvest as with what happens to the crop once it is picked. Retailers who can offer cold-chain distribution, or who are small enough to be able to coordinate fast delivery from source to shop, are the ones who appear to be coming out best.

The one over-riding factor, of course, is the seasonality of the foodstuff - if you are buying, say, apples out of season, then it's commonsense to accept that they will have been held in cold storage for a prolonged

One question that often bothers consumers is why produce appears to be much fresher in one branch of a national chain than in another and why there are instances when some of the fruit and vegetables on display look 'tired' to say the least! Theoretically there should not be any difference because all the produce comes from a centralised depot, the same standard of produce goes out to all stores and the time factor is roughly the same in each case. Occasionally, however, there is a weak link in the chain and sometimes this weak link is the individual store manager.

Most stores have an in-store produce manager who is responsible not only for the ordering of stock but also for its handling, display and presentation and for the length of time it is left on the shelves before being replaced by fresh stock.

While research suggests that the majority of stores order only what they need for each day - thus ensuring that stocks are swiftly cleared ready for replenishment by a new delivery - in some instances where the in-store manager is inexperienced (or possibly inefficient) stocks may well be less than perfect. Over-ordering could result in produce staying on the shelf until it is past its prime and any canny marketer can tell you that that even if there is fresh produce to hand, it probably won't be put up for sale until the 'old' stock has been cleared. At the same time, it's important to realise that a carrot is not ready to be discarded just because its green top is wilted.

Dieting Factors that Affect Hypertension

There is some evidence that an increase of potassium, calcium and magnesium in the diet may help to lower blood pressure. But a great deal of research still has to be done into this subject and it is too soon to recommend that people take mineral supplements for the control of hypertension. Similarly, although it is thought that omega-3 and omega-6 polyunsaturated fatty acids may decrease blood pressure, further research is needed before recommendations can be made.

Alcohol as a risk factor

Excessive alcohol consumption - defined as more than two drinks daily - is linked to both high blood pressure and high cholesterol levels. HDL (cholesterol) levels tend to increase with an increase in alcohol intake, but the risks associated with a moderate alcohol intake (1-2 beers or 2 glasses of wine or 2 tots of whisky or brandy per day) appear to be no higher than those of abstainers; however, heavy drinkers have increased levels of most of the coronary risk factors.

Interestingly, results of the CORIS (Coronary Risk Factor) Study - which involved men as well as women - showed that blood pressure and cholesterol levels tended to be slightly lower in light drinkers than in both heavy drinkers and in those who don't drink at all. A moderate alcohol intake therefore seems to be associated with lower blood pressure levels and also appears to protect the individual from cardiovascular risk and mortality. However, the serious medical and social problems associated with alcoholism should discourage any increase in alcohol consumption.

Breaking new ground

As research into the causes of heart disease continues, additional factors come to light which appear to be relevant in the prevention of CHD. Sometimes, however, it can take years before a suspected link is proved scientifically.

The fat/fibre connection

Recent studies on the role of dietary fibre in lipid (fat) metabolism have shown that fibre can have a positive effect by interfering with the body's absorption of fat. It has also been proved that dietary fibre - and especially water-soluble fibre, which is found in dried legumes, oats, oat bran, apples and oranges - has a cholesterol-lowering effect. It is not yet clear what precise mechanism is involved. Because of its obvious benefits in this and other areas, we should all increase our intake of dietary fibre to at least 20-30 g a day. This can be achieved by eating unrefined cereals, more wholewheat bread, fruit and vegetables and by substituting dried legumes (such as beans or lentils) for animal protein at least once per week. An additional benefit of a high fibre diet is that it is also high in complex carbohydrates - a good substitute for fat in the diet.

The vitamin controversy

The role of vitamins in the prevention and treatment of coronary heart disease is controversial and much research is still being done in this area. It has been suggested - but not proved conclusively - that ascorbic acid (vitamin C) and vitamin E may have a protective effect in the early stages of atherosclerosis (blockage of the arteries). Niacin (one of the B-complex vitamins) is often combined with cholesterol- lowering drugs used to treat high blood cholesterol levels. However, there is not sufficient proof as yet to suggest that vitaminsupplementation will lower anyone's risk of developing coronary heart disease.

Cholesterol-lowering Eating Plan

The Heart Foundation has given the following guidelines for achieving the goals of the Prudent Dietand maintaining low blood cholesterol levels:

• Eat less fat and substitute unsaturated for saturated fats. One of the major goals of a cholesterol-lowering eatingplan is to eat less total fat, not only because this is an effective way to reduce the amount of saturated fat in your diet, but also because it helps to decrease your total daily kilojoule intake.
• Cut down on foods of animal origin. Dietary cholesterol found in these foods raises blood cholesterol levels significantly.
• Eat more complex carbohydrates, especially those rich in fibre. Good sources include wholewheat bread, brown rice, pasta, cereals, dried peas and beans, fruit and vegetables. (Fibre - especially the water- soluble type found in oats, oatbran, some fruit and legumes - may even help to reduce blood cholesterol levels.)
• Avoid being overweight. To achieve or maintain your ideal body weight, your kilojoule intake should not exceed the number of kilojoules your body needs.
• Use less salt (sodium). A high sodium intake may cause high blood pressure. Cut down on the salt you use at the table and in the preparation of food. Be aware of the 'hidden' salt in commercial foods.
• Limit your alcohol intake. A moderate intake is regarded as two drinks (2 glasses of wine, 2 x 25 ml tots of spirits or 1-2 beers) per day. If you are overweight, avoid alcohol entirely.

Cancer – Can Your Diet Make the Difference?

Firstly, can it really be said with confidence that if you eat much less, or much more, of a particular foodstuff - or combination of foodstuffs - you will become immune or less at risk to this or that cancer? To begin with, it has been proved beyond doubt that cancer can be prevented in experimental animals through dietary changes. In particular, reduced energy (kilojoule) and fat intakes and increased consumption of fibre- rich foods and certain vitamins have been found to inhibit the development of cancer. The question is, can these findings be appliedto human beings?

Here there are two very important questions: Firstly, to what extent is there a link between human diet and cancer, and secondly, how drastic are the changes we have to make to our eating patterns in order to bring about a significant drop in cancer development?

The first question is possibly easier to answer than the second. Researchers are now convinced that, in dietary terms, humans share the same cancer risks as animals. Simply put, these are:

• eating too much food in general and too much fat in particular
• not eating enough of the fibre contained in grains, legumes (beans, peas, lentils), fruit and vegetables
• low intakes of certain vitamins

The fat, vitamin and fibre factors

A high fat intake leads to a high concentration of faecal bile acids which can, under certain circumstances, act as carcinogens (cancer- producing substances). A low fibre intake results in a high faecal pH value, which favours the development of carcinogens; it also causes waste to take longer to move through the bowel, allowing time for cancer-causing substances to develop and take effect. On the other hand, a low intake of certain vitamins has a negative effect on the mechanisms which combat damaging reactions in the body's cells.

High fat diets - especially those high in saturated fats - have been linked to cancers of the breast, prostate and colon-rectum and low fibre diets to the latter in particular. A diet low in vitamin C is associated with gastric cancer, while one that is deficient in vitamin A seems to create favourable conditions for prostate cancer; a lack of vitamin D is linked to cancer of the colon. The mechanisms involved in all these processes are far from clear and much research still has to be done. (See also The Cabbage Patch Diet on page 187.)

The challenge to change

Authorities on cancer such as the US National Cancer Institute, the 1988 US Surgeon-General's Report and the 1989 Report of the UK COMA (Committee on Medical Aspects of Food Policy) have laid down guidelines for dietary changes which they regard as vital in the fight against cancer. Firstly, they maintain that fat should supply only 25-30% - instead of the present 40⁰/a - of our total food intake. In effect, this reduction by a third or so would bring our fat consumption to the level of the poorest people in the big cities in the 1920s! No fall in fat intake has occurred recently in Western populations.

For a marked fall, there would have to be a big increase in the intake of carbohydrate, or starchy, foods. But as mentioned above, our bread consumption is low - 120-150g or 3 to 4 slices daily - and possibly decreasing. Why has it fallen? Firstly, there has been a marked increase in the consumption of more 'palatable' foods such as dairy produce, meat, fish and eggs and secondly, the modern era's obsession with slimness has led to the (erroneous) belief that bread is specially fattening. It is invariably one of the first foods to be restricted or cut out totally in any attempts at weight loss.

In practical terms, to reduce our fat intake to the recommended levels, the average person would have to eat a good 50% less of all visible fat - butter, margarine, spreads and obvious fat on meat - than at present. The realization that changes in this area must be large, not trivial, has been underlined by recent studies which show that in the case of breast cancer, only a very low fat intake which supplies as little as 25% of energy (50-60g fat daily), is likely to give protection.

What about fibre? The experts recommend that it be increased from the present 10-15g to 25-30g or more daily, through a higher consumption of fibre-containing foods, cereal products (wholewheat bread, brown rice and unrefined breakfast cereals), legumes, vegetables and fruit. This means adopting a diet similar to that of strict vegetarians. In the USA, surveys show that only half of the population eat one serving of fruit and one serving of 'garden' vegetables on any one day - yet four or five helpings arerecommended. The fact of the matter is that in most countries, there have been no significant increases in the amounts of plant foods eaten daily.

The picture is much the same when it comes to intakes of vitamins and mineral salts. Admittedly, pill manufacturers are doing a roaring trade, but as any doctor will tell you, that is not the way to get your vitamins. Nature has provided us with an abundance of fruit and vegetables which, apart from being excellent sources of vitamins and fibre, are a good deal lighter on the pocket than the packaged variety. In addition, some vegetables have been found to be particularly effective in fighting diet-related cancers because of their high concentrations of certain vitamins.