October 2015

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Gung Ho for Garlic!

Subscribers Only - The folklore. Garlic’s unassuming appearance in no way reflects its true nature. First cultivated over 5,000 years ago, this Central Asia native has a reputation as a culinary and medicinal star in traditional medicine for centuries. Ancient cultures used garlic to aid the heart and digestion, as well as improve physical strength. This potent powerhouse enlivens the flavor and nutrition of any dish, leaving a lasting impact on the palate—as well as the breath!

Pickle Your Produce—for Your Health, and Taste

Subscribers Only - Pickling is more popular than ever, and for good reason—this traditional food preservation method is a fun way to extend the harvest and promote good health. Pickling has a long history in many cuisines, and with time and attention you can create a safe product that’s healthier and more delicious than anything you can buy at the grocery store.

Research Roundup: October 2015

Beta-Glucans Lower Cholesterol. Scientists from China found that consumption of beta-glucans—a type of fiber found in some plants, such as oats and barley—leads to a significant reduction of total and LDL (“bad”) cholesterol. While no effects were observed for HDL (“good”) cholesterol or triglycerides, no adverse effects were reported, either. The scientists conducted a meta-analysis of 17 randomized controlled trials comprising 916 subjects with elevated cholesterol levels to reach their findings.

Boost Fiber To Cut Type 2 Diabetes Risk

A study of 29,000 participants in eight European countries over 11 years, combined with a meta-analysis of findings from 18 other studies, found that a diet rich in fiber may lower type 2 diabetes risk. The data revealed that the highest fiber intake (> 26 grams/day) was linked with an 18 percent lower risk of developing diabetes compared to the lowest fiber intake (

Top Foods to Boost Satiety

Subscribers Only - One of the biggest challenges to maintaining a healthy weight is fending off the hunger pangs that can spiral into cookie jar raids. Luckily, staying trim might be as simple as stuffing your grocery cart with more of the foods that can keep you feeling full. Such satiety-boosting foods are rich in fiber, protein and healthy fats, according to Alissa Rumsey, RD, spokesperson for the Academy of Nutrition and Dietetics. She says, “These components are digested slower in our bodies, so we feel full for longer.” Such foods also prevent a blood sugar spike and subsequent crash, which can cause feelings of hunger shortly after eating. On the flipside, heavily processed foods, like sugary boxed cereals and doughy white bread, deliver little in the way of satiety power, which can lead to the hunger pangs that precede overeating. So, here are our top food picks to keep your hand out of the cookie jar.

Sometimes You Feel Like a Nut

Subscribers Only - Nuts and seeds are super-healthy little nuggets of nutrition, that often, along with the butters made from them, are maligned for being too high in fat and calories. While there's no arguing they contain a good deal of fat, that's no reason to keep them out of your diet. In fact, nuts’ fat content is one of the reasons you should eat them regularly—a handful (1 ounce) a day. Nuts and seeds are rich in unsaturated fats, which offer health benefits, including a lower risk of heart disease. In addition, the presence of fat in a food means it takes longer to digest and metabolize, helping you feel satisfied for a longer time after you eat (see Page 6, Top Foods to Boost Satiety). That’s why studies show that nut consumption is not associated with weight gain. And these foods are also convenient, shelf stable sources of high quality protein and fiber, which also help with maintaining a healthy weight.

Cold Brewed Coffee Craze; Fenugreek and Health

With the advent of “third wave” coffee, a movement that elevates high quality coffee beans and production to an artisan level similar to that appreciated for wine or cheese, there are many new ways to produce a cup of coffee, including cold brewing. Not to be confused with iced coffee, which is conventionally brewed and then poured over ice, cold brew coffee is brewed with cold water instead of hot water. Ground beans are combined with water, allowed to steep about 12 hours, and then filtered. Specific devices for cold brew coffee exist, but the process is doable in a French press or even a Mason jar. The resulting coffee has lower acidity and, according to adherents, is more flavorful.

Climate Change May Reverse Health Gains

Subscribers Only - As more evidence links our daily lifestyle with health, a new concern is beginning to emerge: The health risk from climate change could reverse all of the advances we’ve made in health and nutrition in the past 50 years. This is the conclusion international scientists reached in the recently released Lancet Commission on Health and Climate Change report.

Lifting the Lid on Cookware Health Concerns

Subscribers Only - Whatever your reasons for choosing the cookware you use every day—ceramic, aluminum, cast iron, or non-stick—these four common cookware materials have been linked with health concerns, as well as benefits. EN helps you skip past the rumors, stay safe, and get informed with our guide to pots and pans.

Go For Latin American Veggies

Subscribers Only - All over Latin America—Central America, South America, and the Caribbean—you’ll taste a vibrant flavorful cuisine that relies on a spectrum of regional ingredients and flavors. Because of the warm, fertile environment in these countries, a diverse array of plant foods thrive here. You may not be familiar with these Latin vegetables, but their flavor, texture, color, and nutritional qualities certainly warrant getting to know them better.

Dieting Myths Debunked

When you’re desperate to drop a dress size (or two), it’s easy to latch onto inaccurate notions about what it takes to lose weight or to assume that what worked for your friend will work for you. The reality is that there’s no magic bullet for weight loss, and diets aren’t one-size-fits-all. EN asked experts to clear up common myths.

The MIND Diet: Food for Thought

Subscribers Only - The science of nutrition and its effect on the brain is young, but certain foods and nutrients have come up in research as being particularly good—or bad—for keeping your brain healthy. Martha Clare Morris, ScD, and her colleagues at Rush University called upon all of this research to build a diet pattern that might best protect the brain, which they called the MIND diet. They looked at food surveys and cognitive tests of 923 people ages 58 to 99 over an average of four-and-a-half years, scoring participants’ food intake based on how similar it was to the MIND diet.