FOOD OF THE WEEK – Pepper - part 3

A closer look at the effects of Pepper in our diets

I am often asked whether it true that people who eat diets high in hot peppers are healthier than those who do not.  I recall being informed as a child, that eating a lot of hot pepper (scotch bonnet) is good for you and helps you fight colds and strengthens your immunity; boosts your memory and improves flexibility of joints.

Soooooooo – is this true?

Well, let’s get back to the substance in hot peppers that makes it hot and peppery. The component that gives hot pepper its ‘bite’ is called Capsaicin. 

Remember the Colville scale? This measures how hot a pepper is, better still it’s level of Capsaicin.

It has been reported that peppers high in Capsaicin are a good source of pain relief, as they can cause numbness to nerve endings. Several researchers also mention blood circulation, weight loss and treatment of prostate cancer as benefits to be reaped from peppers high in Capsaicin. A review of this work is inconclusive, as much of the research has been in rats or mice.  Where humans have been involved not all study methods can be used to prove such claims. There has been a study in 2015 in China that claimed to show that people who ate spicy curry three times a week lived longer – the research method was not robust enough to uphold this claim.

So let’s see what happens when we eat hot pepper:

Mouth - Peppers with high levels of Capsaicin can have an effect on the mouth by causing a burning sensation. High levels of hot peppers can be caustic to the membranes in the mouth, especially where it is not a regular part of your diet. Some schools of thought recommend ice cream or banana to rid the discomfort.

Digestion - The heat of the capsaicin can cause reflux and heartburn when the pepper reaches your stomach and interacts with the acid there. This also can result in nausea. As the pepper passes through your digestive system it can cause painful burning diarrhoea. It is worth noting that the more often you eat it, the less the symptoms occur as your body tends to build a tolerance to the levels.

There is no enough evidence to show that peppers cause ulcers – but the heat will definitely irritate existing ulcers

Eating hot peppers of any type can cause indigestion, particularly if you do not usually have them in your diet.

Peppers and Weight Loss - There are several claims that hot peppers can help weight loss. This is not entirely the case. Although Capsaicin has been shown to boost metabolism as well as suppress appetite, slightly, there is little evidence of actual weight loss. Much of the research has been in laboratory mice.

 Dried black pepper contains a substance called Piperine. It has been shown to decrease the formation of fat cells in mice. There is little evidence that black pepper helps weight loss in humans. Black pepper has been known to cause symptoms of indigestion: nausea, bloating, belching, the feeling of fullness and pain felt in the chest cavity.  Black pepper can cause acid levels in your oesophagus to increase, leading to common symptoms. If you develop vomiting, black stools, unexpected weight loss, yellowing of the skin or have trouble swallowing after eating black pepper, call your doctor immediately.

Black pepper is  calorie-free and won't raise your blood pressure. Just don't count on it to slim down. (Zelman,KM, 2014)

Increasing Capsaicin in Your Diet

Building up your tolerance for capsaicin can mean you experience fewer side effects when eating very spicy foods. If you are not used to spicy foods at all, start with only mildly spicy peppers, such as pasilla chilies.

You can also reduce the heat in chili peppers by removing the seeds and veins -- the white portion on the inside of the pepper -- because these parts contain the highest concentration of capsaicin.

You can also ‘tame’ your chili intake by combining it with naturally sweet or sour foods, such as by adding hot peppers to a mango salsa. The sugar from the mango and the sourness of the lime juice will alter the taste of the chili.

In a nutshell there you have it. Enjoy your peppers to match your tolerance, and be aware of the effects.

http://www.diabetesselfmanagement.com/diabetes-resources/definitions/capsaicin/

http://www.webmd.com/diet/peppers-health-benefits?page=1

FOOD OF THE WEEK

PEPPER - part 2

Peppers come in a kaleidoscope of colours – from green, red , yellow and orange to deep purple! They are generally good sources of vitamins A and C, potassium, folic acid, and fibre. Some are hot and spicy, others are sweet and tangy. 

The Capsicum Bell pepper comes in green, orange, yellow, and red. Red peppers tend to have the highest levels of nutrients because they've been on the vine longest. Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene (used for making Vitamin A) and 1.5 times more vitamin C.  Red peppers are an excellent source of vitamin C.  A red pepper is thought to have as much, if not more vitamin C than an orange. (180 mg per 100g in red bell pepper; compared with 53% in 100g)

One of the reasons that people eat pepper is for their flavor and ‘hotness’ they bring to foods. I will be discussing the effects of eating peppers on my next blog. But for now lets look at the reasons why some peppers are hotter than others.

Hotness of Peppers: Capsaicin is the substance that gives peppers their hotness. It is a colourless bitter compound. All red peppers contain capsaicin, it is found principally in their flesh and especially in their seeds and inner membranes. 

The “hotness” of the various red peppers is directly related to the amount of capsaicin in the fruit.  A scale for measuring the hotness of all peppers was developed by a gentleman called W. Scoville in 1912.  The Scoville scale  is based on how diluted an extract of a pepper can be made, and still be detected by the human palate. 

Example: Habanero pepper has a rating of about 100,000 to 300,000 Scoville Heat Units (SHU);  bell or sweet peppers, with little or no capsaicin, are assigned a value of 0 or 1.

Besides causing our taste buds to send nerve impulses to our brains to be interpreted as “hot”, capsaicin also reddens the skin when applied externally. Harvesters of hot peppers have been known to suffer with sight problems from forgetting to wash their hands after handling hot peppers! It is important to wash your hands thoroughly after handling hot peppers – and to refrain from making contact with eyes and face and other sensitive areas.

What about Black and White pepper?  Black pepper comes from the berries of the pepper plant. Black pepper, green pepper and white peppercorns are actually the same fruit (Piper nigrum); the difference in their colour is a reflection of varying stages of development and processing methods. Black peppercorns are made by picking the pepper berries when they are half ripe and just about to turn red. They are then left to dry which causes them to shrivel and become dark in color. Alternatively, green peppercorns are picked while still unripe and green in color, while white peppercorns are picked when very ripe and subsequently soaked in brine to remove their dark outer shell leaving just the white pepper seed.

 Red Peppers are unrelated to black pepper and white pepper.  Black pepper and white pepper come from a vine native to India.  black pepper is the unripened fruit (peppercorn) that has been dried in the sun.  White Pepper is the ripened fruit that has been soaked and rubbed to remove the outer covering.

From the Coleville scale you will see that the Bell papers are very low in ‘hotness’, and gradually we see the level of Capsaicin increases as we proceed up the scale. A Jalepeno – common in Mexican dishes is 2,500 – 8,000 units, compared to the Jamaican hot – which is 100,000 to 200,000 units. 

The scotch bonnet is commonly used in West Africa (known as Ata rodo in Nigeria) and West Indian dishes is quite high on the scale. The highest and most peppery pepper is 1,463, 700 units. This is the Trinidadian Scorpion; some charts show this as the Californian Reaper…either way it is HOT!

So how hot is your pepper?

Food of the Week - PEPPER

Food of the week: PEPPER    

What is it?

A very versatile seed bearing food from the Capiscum family. Peppers come in a variety of types. Peppers are characterised by their colour, shape and how peppery they are! The heat of peppers is measured on a scale called the Scoville scale.

Where does it come from? Peppers grow in a variety of countries – they tend to do best in a warm to hot climate.

What is the big deal?  They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. They bring flavour and excitement to some meals. Peppers have been associated with other medicinal properties too.

Other fact : In certain ethnic groups; particularly West African – a dietary intake high in hotter peppers is thought  to make you less disease prone!  By the way pepper is actually a fruit!

 More to follow...

FOOD OF THE WEEK - more on AVOCADO..

More on AVOCADO...

Hopefully by now you have tried avocado – if you have, or you are a regular eater, please post on our page your ways of preparing and eating it.

Do you spread it on toast? Do you make your own guacamole? 

Do you eat it alone, with a dash pepper and lime? 

Do you slice it into salads or do you even use it for cake fillings? 

Perhaps you add it to smoothies…whatever the case …we want to know!

Please post – with pictures if possible!

Did you know that many people end up cutting themselves or sustaining injury trying to cut or peel avocado? We don’t want that – so here is a link of how do it – simply and safely!

https://www.youtube.com/watch?v=h0fUd-B5-m0

 Caution:

On an even more serious note - allergies to Avocado do occur, though thought to be quite rare. Such an allergy is a particularly higher risk  in people who are allergic to latex, bananas, tomatoes, kiwi or chestnuts.

 Please exercise caution, especially if you are allergic to latex, as avocado has the potential to cause a life-threatening anaphylactic reaction.

If you eat avocado and experience swelling around the mouth, hives (urticaria), trouble breathing or difficulty swallowing, seek emergency medical care.

If you have an allergic reaction to avocado, let your doctor know so you can be tested for allergy to latex and other fruit.

FOOD OF THE WEEK - AVOCADO Part 1.

 AVOCADO

Why is it good for you?

Avocado has been dubbed a 'superfood' because of its impressive nutrient profile. Also known as an ‘alligator pear’ or ‘butter fruit’, avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA).

Studies suggest that diets high in Monounsaturated fats – in particular the  ‘Mediterranean diet’ can help lower LDL or bad cholesterol and increase HDL or good-cholesterol; the overall effect of this helps prevent coronary artery disease and stroke.

How can a high fat food be good for you?

A large avocado can contain as many as 400 calories. Between 71% to 88% of these total calories comes from fat.  A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats. Avocado contains about 20 times the average for other fruits.

It is important to note that any type of fat, in excess amounts will make you fat. By this I mean good fats like monounsaturated fats must be eaten with the mindset that excess fat calories – even from a superfood; can contribute towards obesity. It is important therefore to incorporate avocado as part of a healthy intake. Enjoy it in moderation.

Other Nutrients and their effects: 

The combination of vitamins B6, C and D, Riboflavin and Manganese found in avocados helps maintain a strong immune system.

They are also a good source of vitamins A and E, which help protect against cancer. Avocados are high in omega-3 fatty acids, which reduces the risk of heart disease. They also contain Lecithin, a type of fatty acid crucial for healthy nervous tissue.

Their creamy pulp is a very good source of mono-unsaturated fatty acids like oleic and palmitoleic acids as well as omega-6 poly-unsaturated fatty acid linoleic acid.

Avocados are a very good source of soluble and insoluble dietary fibre. Dietary fibre helps lower blood cholesterol levels and prevent constipation.

Avocados are also excellent sources of minerals like iron, copper and magnesium. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Iron and copper are required in the production of red blood cells.

Did you know?

An 80g portion counts towards your 5-a-day .

Avocado....Pretty impressive – huh?

Food of the Week - Sugar part 4

SUGAR   Part 4.

So far this week, we have looked at some of the myths around sugar intake and I have really, really, really pushed for you to take positive action by using the Change for Life – sugar smart app.

https://vimeo.com/149674051

It is a clever little piece that I would advise you try if you are serious about lowering your added sugar intake, which will in turn lower your risks for obesity, tooth decay and other diseases.

Please don’t think I am ‘anti-sugar’– in fact it’s almost impossible to eat a diet totally void of sugar!  Rather, it is the excess intake that we must address.

If you are wondering where or how to start lowering your sugar intake, begin by ceasing to add any more sugar to foods or drinks. Then begin to cut back, it’s amazing how quickly you can ‘train’ your palate to accept less sugar. Cereals can be a good food to begin with – stop adding sugar or honey, avoid the sweetened variety and go for whole wheat; low sugar variants.

Then begin checking your consumption of drinks, (see below for sugar content in beverages) some may be very high in sugar – aim to drink less of them or cut them out completely. Others may be a surprise to you!

Estimated sugar content in common drinks.
Taken from BMA article in DailyMail pub13.7.15

Then consider your snacks and decide to cut down on sugary snacks and use the app to help you with sugar swaps.

I wanted to touch upon Sugar Substitutes before signing off this week. Many people are confused about the safety of sugar substitutes, and unclear on what they are. 

Hopefully I can shed some light:

1.    POLYOLS:  these are compounds known as ‘sugar alcohols’ and include erythritol, isomalt, maltitol,mannitol,sorbitol and xylitol. 

They can be natural or artificially produced. Polyols contain carbohydrates and calories, but they have fewer calories and less of an effect on blood glucose levels than sugar.  Polyols are usually used in products marketed as ‘diabetic’ or ‘suitable for diabetics’ Consuming large amounts of polyols can have a laxative effect, causing bloating, flatulence and diarrhoea. They are not recommended for people with diabetes anymore and people with Diabetes are advised to avoid them

2.    

ARTIFICIAL SWEETENERS:

These are also called ‘Non nutritive sweeteners.

There are various artificial sweeteners licensed for use in the UK.

These include: 

·      Aspartame: used in Canderel, Hermesetas granulated  

·      Saccharin: used in Hermesetas mini sweeteners 

·      Sucralose: used in Splenda 

·      Acesulfame potassium (acesulfame-K): used in Hermesetas Gold sweetener

·      Cyclamate: used in Hermesetas liquid.

Some products are made from a combination of two artificial sweeteners.

Sweeteners are commonly found in ‘sugar-free’ or ‘diet’ foods and drinks, diet fizzy drinks, fruit juices, jellies, yogurts, chewing gums and many other foods.

Stevia plant:

This is quite a new group of non-nutritive sweeteners. They include naturally sourced, calorie-free sweeteners made from the stevia plant, eg Truvia and Stevia. They are 200–300 times sweeter than sugar and are heat stable, so can be used in cooking and baking. 

                           

Are sweeteners safe?

There has been, and continues to be, some bad publicity and controversies about certain artificial sweeteners. It’s worth noting that all non-nutritive sweeteners used in foods in the EU have to undergo rigorous safety testing before being approved by the European Commission.

Food ingredient manufacturers have to provide evidence from safety studies showing that the sweetener in question:

·      doesn’t cause any adverse effects, including cancer

·      doesn’t affect reproduction

·      doesn’t cause allergic reactions

·      isn’t stored within the body, or metabolised into other potentially unsafe products.

Your choice:

Whether you use sweeteners or not is up to you. They can be useful but it is important to note that they are 1000s of times sweeter than sugar and need only to be used in very small amounts. Use of sweeteners DOES NOT really address the need for that sweet taste though. 

This is worth noting when trying to ‘retrain' our taste buds.  There has also been quite a bit if speculation as to the effect some sweeteners have on appetite, and whether they increase desire to eat more.

Hope this is short and sweet enough!

FOOD OF THE WEEK - SUGAR Part 3

Today’s blog is aimed at parents and carers of children. 

It is noted in the UK that children are consuming too much sugar. This is alarming.

This places our children at risk of obesity, dental caries (tooth decay)  and fatty liver. Eventually if left unchecked, this can lead to type 2 diabetes, heart disease and even some cancers.

As parents we must be armed with information to ensure we buy the most suitable foods for our young ones.

Remember - There is no such thing as a healthy sugar! 

Sugar is sugar – it doesn’t matter what type it is.

Reading labels is important. Sometimes it is difficult to know if a food is high in sugar because the actual word ‘sugar’ is not always used.

Some of the names used to describe sugar on food labels

The Change 4 Life campaign has some extremely useful tools to promote nutritional health . One is the SUGAR SMART APP. Please use the sugar smart app to help you recognise how much sugar is in your foods.

It is really easy to use – see the link below:

https://vimeo.com/149674051

Please do watch this with your children if you can – let's wage war against excess sugar – for their sakes and indeed their purpose in life!