Posted on: Wednesday, March 9, 2005

SHAPE UP
Too much of a good food is bad

By Charles Stuart Platkin

While it's true that some foods may fight disease and help you live longer, many of us forget that just because a food is health-giving doesn't mean it is calorie-free. In fact, eating too much of it may cancel the very benefit it provides.

Here are a few foods along with their health benefits and ways to keep them healthy.

Olive oil

The good: Recently, the Food and Drug Administration granted olive oil a qualified health claim. Manufacturers are now allowed to state on the label that: "Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease because of the monounsaturated fat in olive oil."

The bad: The allowable claim goes on to say that: "To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day." Why? Because all oils, including olive oil, have about 120 calories per tablespoon. So if you don't use it as a replacement, you could put on about 25 pounds in a year by following only the first part of the advice. Oh, and keep in mind that "light" olive oil does not have fewer calories — it just has a lighter color.

Fit tip: Drizzle olive oil on with a fork — don't pour it over salads. For cooking, use olive-oil misters, available at most cooking stores, including Williams-Sonoma.

Oatmeal

The good: Roughly 1 1/2 cups of cooked oatmeal contain enough soluble fiber (specifically beta-glucans) to help lower your cholesterol by as much as 23 percent, thereby reducing the risk of heart disease. However, this benefit is realized only when the rest of your diet also is low in saturated fat and cholesterol.

Oatmeal also provides protein, iron, insoluble fiber and other nutrients — all that for only 145 calories per cup (cooked).

The bad: The problems start when we add the extras — brown sugar, butter, salt, honey, whole milk, and/or fruit (which is not bad in moderation). Too many add-ons can bring the total fat, cholesterol and calories beyond what would be considered a healthy breakfast.

Fit tip: A cup and a half of oatmeal has only 218 calories. Throw in half a cup of frozen blueberries (35 calories) for more flavor and antioxidants. Also, add your own cinnamon or nutmeg to plain oatmeal rather than buying the flavored versions, which come with added sugar.

Soy crisps

The good: Soy crisps have only about two-thirds the calories of potato chips and no saturated fat. And they're made from soy, which contains a complex mix of phytochemicals, including isoflavones, which can help fight or prevent heart disease, cancer and osteoporosis, as well as other diseases.

Experts recommend integrating a total of 11 grams of soy protein (two 8-ounce glasses of soy milk or 1 ounce of soy nuts) from food sources — not supplements — into your diet each day. A bag of Glennys Onion & Garlic Soy Crisps has 9 grams of soy protein.

The bad: If you weren't a chip eater to begin with, eating soy crisps isn't the best way to add soy to your diet. But even if you are making the change from potato chips, you might not come out ahead. For instance, Glennys Soy Crisps have 140 calories per 1.3-ounce bag, and because we always eat what's in the bag, that would be only 10 to 20 calories less than a 1-ounce bag of potato chips.

Plus, soy might not be good for everyone. For instance, adding soy is controversial for those postmenopausal women who happen to be at high risk for breast cancer, so be sure to check with your doctor before you start on soy.

Fit tip: Look for soy chips in packages with 110 calories or less. Choose them only to replace higher-calorie chips already in your diet. Or you can try opening the package and dividing the chips in two sealable bags, which will give you the recommended serving size and only 70 calories.

Raisins

The good: Raisins are sun-dried grapes. They're low in sodium, fat-free, a good source of iron, potassium and fiber, and they're loaded with antioxidants. In fact, raisins rank among the antioxidant-richest fruits. For 100 grams (about 3 1/2 ounces), raisins have about 2,830 ORAC units (oxygen radical absorbance capacity, a measure of the antioxidant power of foods).

The bad: The calories in raisins add up — about one calorie per raisin. At that rate, even a very small box can pack 45 calories. They're also not as satisfying as some other fruits, such as red grapes, which have a higher water content.

Fit tip: Eating raisins is a real treat, so try to use them as a replacement for other sweet foods in your diet. For instance, sprinkle 10 or 15 on your cereal instead of sugar. Or, try them in low-fat muffins and cookies.

Charles Stuart Platkin is a nutrition and public-health advocate. Write to info@thedietdetective.com.