Nutrition News by Charlyn Fargo

Dr. Emilio Ros is the lead researcher on walnuts and their protection in heart disease. He's also head of the Lipid Clinic at Hospital Clinico in Barcelona, Spain. He admits that his work on walnuts came by accident. After reading an article 15 years ago about the heart-healthy benefits of walnuts, he contacted the researcher to express his unbelief.

"He challenged me to do the research myself," said Ros from his home in Spain. "That's how I got started."

He's now a believer that an ounce of walnuts a day can protect the body's arteries.

His studies include one in October 2006 — published in the Journal of the American College of Cardiology — that suggests walnuts, rich in polyunsaturated fats, may protect the body's arteries from the harm associated with eating a meal high in saturated fat.

"Many people forget that walnuts are an important part of the Mediterranean diet, providing numerous health benefits," said Ros. "Walnuts, unlike olive oil and other nuts, contain significant amounts of polyunsaturated fatty acids, specifically alpha-linolenic acid, an essential plant based omega-3. They also provide antioxidants and L-arginine, components identified in past studies as potential nutrients that improve artery function."

In a second study, his team found that the Mediterranean diet may reduce the risks of heart attack and cardiovascular disease by up to one-half. That study was published in the Annuals of Internal Medicine, also in 2006. In the study, participants who improved their diet with vegetables, legumes, olive oil or walnuts showed lower blood pressure, improved lipid profiles, decreased insulin resistance and reduced concentrations of inflammatory molecules compared with those on a low-fat diet.

The study reviewed the effects of the diet on almost 800 men and women, ages 55 to 80, who had either diabetes or three or more cardiovascular risk factors: family history of early-onset heart disease, excessive weight, smoking, hypertension or high blood cholesterol levels. It was carried out by primary care doctors affiliated with 10 teaching hospitals across Spain for over four years.

"Most of my friends are now eating walnuts and the Mediterranean diet," said Ros. "Word has spread that walnuts are good for your heart. And yes, I eat them often. I also like almonds and hazelnuts, but you can eat too much of a good thing. Two ounces is maybe too much. The recommendation is for 1 to 1 1/2 ounces."

He's already working on his next study to see if diet has an effect on obese patients who are waiting to undergo surgery.

Meanwhile, he's snacking on an ounce of walnuts a day.

Q & A

Q: What is it about bananas that can make the Banana Diet so successful?

A: Actually, stories of short-term weight loss without data from controlled studies aren't grounds for calling this diet "successful." Bananas provide fiber and nutrients that make them a healthful part of a balanced diet, but don't expect them to provide any special power to promote weight loss. The Banana Diet has gained Internet fame for supposedly aiding quick weight loss. However, people's reported weight loss could have come from other banana diet rules, which include avoiding all ice cream, alcohol, evening snacks and all beverages other than water with meals. Arbitrary rules make popular diets work in the short term, but people often return to old eating habits once they get tired of the absolute rules.

One problem with the Banana Diet is that it limits breakfast to bananas (70 to 140 calories each). This may promote immediate weight loss, but in the long run can sabotage your efforts. Long-term studies suggest that eating a small proportion of your daily calories in the morning increases the tendency to overeat later in the day, which is more likely to hurt than help weight control. Successful weight control comes from avoiding excess calories in ways for you to live in the long term. — American Institute for Cancer Research.

RECIPE

The September issue of Cooking Light magazine offers lightened versions of 27 comfort foods, including this recipe for Bacon Mac.

Bacon Mac

3 1/4 teaspoons salt, divided

12 ounces penne pasta

4 teaspoons all-purpose flour

1 1/2 cups skim milk, divided

2 cups finely shredded sharp cheddar cheese, divided

1/4 cup sliced green onions

1 teaspoon hot sauce

1/4 teaspoon pepper

2 slices center-cut bacon, cooked and crumbled

Cooking spray

Preheat broiler. Bring 6 quarts water and 1 tablespoon salt to a boil. Add pasta. Cook 8 minutes or until al dente; drain. Combine flour and 1/2 cup milk in a saucepan over medium heat. Gradually add 1 cup milk; bring to a boil. Cook 1 minutes, stirring constantly. Remove from heat, let stand 4 minutes or until it cools to 155 degrees. Stir in 1 1/2 cups cheese. Add 1/4 teaspoon salt, onions, hot sauce, pepper and bacon; stir. Add pasta; toss. Spoon into a 2-quart broiler-safe dish coated with cooking spray; top with 1/2 cup cheese. Broil 7 minutes. Yield: 6 servings (serving size: 1 cup).

Per serving: 399 calories, 20 g protein, 48.7 g carbohydrate, 13.8 g fat, 44 mg cholesterol, 2 g fiber, 544 mg sodium.

Charlyn Fargo is a registered dietitian in 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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