Fabulous fibre
Sticking with whole wheat may provide you with terrific fibre counts, but it offers just one type of fibre -- the insoluble kind, which is a boon for maintaining regularity. Oats, rye and barley, on the other hand, offer some soluble fibre, known for reducing blood- cholesterol readings and aiding in blood- sugar regulation.
Going for a variety also applies to food preparation. Enjoy a tomato salad, seeds and all -- when you consume the gel around the seeds, you'll also take in anticlotting compounds that may reduce your risk for a heart attack or stroke. Cooked or canned tomato products will boost your absorption of the red pigment lycopene, an antioxidant.
Creative cooking
When cooking vegetables containing water-soluble vitamins such as folate, steaming or microwaving preserves more of these nutrients than boiling them in water. But slurp a soup packed with vegetables and many of the vitamins are retained in the liquid.
Avoid barbecuing meats at high temperatures, which can yield potential cancer-causing substances such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs).
Adding nutritious flavour
Herbs and spices are more than mere palate pleasers. Parsley, sage, rosemary and thyme may evoke thoughts as pleasant as a Simon and Garfunkel song, but like other herbs and spices, they contain compounds with anticancer and anti-inflammatory action.
The spice turmeric offers similar benefits, while hot peppers may help fight colon, breast and bladder cancers, along with certain types of leukemia.
The allium family, including garlic and onions, also provides a wide range of benefits. Garlic offers blood-cholesterol- and blood-pressure-lowering effects, along with anticancer potential, while onions may defend against heart disease.
So spice up your life -- and your health.
Rosie Schwartz, RD, is a Toronto-based consulting dietitian.
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