Nutrition News by Charlyn Fargo

Eggs are one of those foods researchers can't seem to agree about. Are they good or bad for you?

Not too long ago, the recommendation was to only eat thee eggs a week. Then the recommendation was raised to one a day. Now, a new study finds that more than seven eggs a week can be risky for men — associated with a higher risk of earlier death but not necessarily stroke.

The findings were published in the April 2008 issue of the American Journal of Clinical Nutrition Researchers analyzed egg consumption and mortality data in 21,327 male participants, ages 40 to 85, from the Physician's Health Study. For an average of 20 years, all the doctors completed annual written questionnaires on daily egg consumption, stroke and heart attack occurrence, diabetes status, cholesterol levels and alcohol and smoking habits.

On average, the men were found to have consumed one egg a week. However, eating seven or more eggs a week among healthy study participants was linked to a 23 percent higher risk of death.

The bottom line is that too many eggs (six or more a week) was positively related to mortality, and more strongly in diabetic subjects.

- Journal of the American Dietetic Association, July 2008.

WINNING DAIRY

New research suggests that low-fat dairy doesn't just reduce high blood pressure — it might also prevent it. In a study of nearly 29,000 middle-aged women, Harvard researchers found that those who had the highest intake of low-fat dairy (between 2 and 9.6 servings per day), were 11 percent less likely to develop hypertension than those who consumed hardly any.

— Prevention magazine, August 2008.

WINNING QUESTION

Q: Are all nuts healthy or just almonds?

A: All popular nuts contain both monounsaturated and polyunsaturated fat, both heart-healthy fats compared to saturated and trans fats. Macadamias are the highest in monounsaturated fat. Walnuts are also high in a special kind of polyunsaturated fatty acid, alpha linoleic acid, which the body can convert to the omega-3 fatty acids known for a wealth of health benefits.

However, it's not an efficient conversion.

So your best source of omega-3s is still fatty fish like salmon, not nuts.

Keep in mind that nuts are only one way to incorporate monounsaturated fats and polyunsaturated fats into your diet. Other ways include using vegetable oils such as soybean and canola in salad dressings and while cooking. And it's good to remember that even heart healthy fats contain calories, so although nuts might be good for you, that's only when they replace something less healthy in your diet.

— Tufts University Healthy & Nutrition Letter, July 2008.

WINNING RECIPE

This recipe for Carrot Bread, from the July 2008 issue of Cooking Light magazine, is a little like carrot cake, but much healthier.

CARROT BREAD

3/4 cup sliced carrots (about 4 ounces)

1 1/2 cups whole-wheat flour

1 teaspoon ground cinnamon

3/4 teaspoon salt

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon ground ginger

1/4 teaspoon ground cloves

2/3 cup sugar

1/4 cup canola oil

1/4 cup vanilla fat-free yogurt

1 large egg

1 large egg white

Cooking spray

Preheat oven to 350 F.

Yields 1 loaf.

Cook carrot slices in boiling water 15 minutes or until tender; drain. Place carrot in a food processor; process until smooth.

Lightly spoon flour into dry measuring cups; level.

In large bowl, combine flour and next 6 ingredients (through cloves).

In small bowl, combine carrot, sugar, and next 4 ingredients (through egg white). Stir with a whisk. Add carrot mixture to flour mixture, stirring just until combined. Pour batter into 8-inch loaf pan coated with cooking spray. Bake at 350 F for 50 minutes.

Remove from oven and cool bread in pan for 10 minutes on a wire rack; remove from pan. Cool completely. Cut bread into 12 slices.

Yield: 1 loaf. Serving size: 1 slice.

Nutritional information per 1-slice serving: 151 calories, 3.2 g protein, 24 g carbohydrate, 5.3 g fat, 15 mg cholesterol, 2.1 g dietary fiber, 240 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, she can be reached 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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