Nutrition News by Charlyn Fargo

Here's another reason to keep blood sugar in check and maintain a healthy weight. A new study suggests that having high blood sugar levels may increase the risk of cancer, independently of body weight. Scientists at Umea University in Sweden looked at the levels of sugar in the blood of more than 500,000 people, and then found out if they later went on to develop cancer.

The results found that people with high blood sugar levels may be at increased risk of both developing cancer and also of dying from the disease, and the association was stronger for women than for men. The strongest blood sugar-cancer links observed were for pancreatic cancer, particularly in women, and liver cancer in men.

The American Institute for Cancer Research, which reported on the study, already recommends limiting consumption of energy-dense foods (such as cookies and cakes) and avoiding sugary drinks to maintain a healthy weight. Scientists now say that, after not smoking, maintaining a healthy weight is the most important thing people can do for cancer prevention.

High blood sugar levels — and weight — can be reduced by eating plenty of fruits and vegetables and whole grains. Being overweight increases the risk of six types of cancer, according to the AICR.

The study, part of the Me-Can project looking at risk factors for metabolic syndrome, looked at 274,126 men and 275,818 women from Norway, Austria and Sweden who had an average age of 44.8. When they were followed up after 10.4 years, 18,621 men and 11,664 women had been diagnosed with cancer, and 6,973 men and 3,088 women had died of the disease.

For men, the study found there were significant increases in risk of developing and dying from cancers of the liver, gallbladder and respiratory tract. There was also increased risk of developing thyroid cancer and multiple melanomas and of dying from rectal cancer.

For women, there was increased risk of both developing and dying from pancreatic cancer. There was also increased risk of developing urinary bladder cancer and of dying from cancers of the uterine corpus, cervix uteri and stomach.

— American Institute for Cancer Research

Q & A

Q: Is shrimp off-limits if I have high blood cholesterol?

A: No. Though higher in cholesterol than fish, shrimp doesn't contain as much cholesterol as you might think — 190 milligrams in a 3/5 ounce cooked serving (about 17 medium shrimp). That's about the same as in a large egg, and within the daily limit of 200 milligrams of cholesterol set by the American Heart Association for people with heart disease, high cholesterol or other coronary risk factors. Moreover, some studies suggest that shrimp's effects on blood cholesterol isn't all bad. Saturated fat raises blood cholesterol more than dietary cholesterol, and shrimp has virtually no saturated fat.

How you cook shrimp, however, can add lots of calories and affect blood cholesterol. Instead of breading and frying or broiling shrimp with butter or margarine, try steaming or grilling. — UC Berkeley Wellness Letter, February 2010

RECIPE

French toast doesn't have to be calorie-laden, as evidenced by this recipe for Guiltless French Toast from Southern Living's 2009 Annual Recipes. It uses egg whites and whole-grain bread.

Guiltless French Toast

8 egg whites

1/4 cup fresh orange juice

1 tablespoon vanilla extract

1 teaspoon ground cinnamon

4 whole-grain bakery bread slices

1 tablespoon butter

1/4 cup maple syrup

Fresh blueberries and kiwi slices

Whisk together first 4 ingredients in a shallow dish. Dip bread slices in egg mixture, coating both sides. Melt butter on a griddle or in a large nonstick skillet over medium heat. Place bread slices on hot griddle and pour remaining egg mixture over bread slices. Cook 3 to 4 minutes on each side or until golden.

Drizzle with maple syrup and top with fruit. Makes 4 servings.

Per serving: 220 calories, 10.8 g protein, 33.9 g carbohydrate, 4.3 g fat, 8 mg cholesterol, 2.8 g fiber, 290 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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