why eat the rainbow? - how sweet it is! cinnamon, spices and diabetes
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Why Eat the Rainbow?
Catherine M. Champagne, PhD, RDNutritional Epidemiology/Dietary
Assessment & CounselingPennington Biomedical Research Center
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Why worry about color?
Think health – think colorThe richer the color in foods the more potent natural chemicals they contain.
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Think Health! Think Color!!!
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Eat Colorful Foods!!!!
They contain phytochemicals
The term is generally used to refer to those chemicals that may affect health, but are not yet established as essential nutrients.
Abundant scientific and government support for recommending diets rich in fruits and vegetables.
Only limited evidence that health benefits are due to specific phytochemicals.
Therefore, eat the rainbow!!!
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Phytochemicals
AllicinCarotenoidsFlavonoidsLignansLuteinLycopeneAnthocyanins
Phenols and cyclic compounds
Isothiocyanates and indoles
ResveratrolSulforaphaneZeaxanthinEllagic acid
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What can phytochemicals do?
Function as antioxidantsEnhance your immune responseMay alter estrogen metabolismCause cancer cells to die (apoptosis)Repair DNA damage caused by toxic
compoundsDetoxify carcinogens
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Oxygen Radical Absorbance Capacity (ORAC)
A method of measuring antioxidant capacities in biological samples
A wide variety of foods have been tested using this methodology, with certain spices, berries, and legumes rated very highly
High antioxidants from a diet rich in colorful fruits and vegetables is believed to play a role in the free-radical theory of aging (aging better!!)
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USDA data on foods with high ORAC scores Food Serving size Antioxidant content
Small Red Bean ½ cup dried beans 13727
Wild blueberries 1 cup 13427
Red kidney bean ½ cup dried beans 13259
Pinto bean ½ cup 11864
Blueberries, cultivated
1 cup 9019
Cranberries 1 cup 8983
Artichoke hearts 1 cup, cooked 7904
Blackberries, cultivated
1 cup 7701
Prunes ½ cup 7291
Raspberries 1 cup 6058
*measured as Trolox Equivalents
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USDA data on foods with high ORAC scores Food Serving size Antioxidant content
Strawberries 1 cup 5938
Red Delicious apple 1 apple 5900
Granny Smith apple 1 apple 5381
Pecans 1 oz 5095
Sweet cherry 1 cup 4873
Black plum 1 plum 4844
Russet potato 1, cooked 4649
Black beans ½ cup dried beans 4181
Plum 1 plum 4118
Gala apple 1 apple 3903
*measured as Trolox Equivalents
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Something else to note
With nearly all vegetables, conventional boiling reduces the ORAC value significantly, while steaming retains more of the antioxidants.
So, it is clear that you will get less impact with dried or raw beans following cooking (my guess is about 90% less).
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Importance of eating peelings
Ever heard this saying?Peppy Pearly eats peelings, Droopy Delsey doesn’t
Check out the apple story next
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ORAC Food ValuesFOOD Serving size Antioxidant
content*
Apples, Red Delicious, raw, with skin
1 medium 7781
Apples, Red Delicious, raw, without skin
1 medium 4727
Apples, Golden Delicious, raw, with skin
1 medium 4859
Apples, Golden Delicious, raw, without skin
1 medium 3558
*measured as Trolox Equivalents
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A Word of Caution
The relationship between ORAC values and health benefits has not been established.
While this information is useful, remember that we need more scientifically controlled studies.
Beware of marketing that suggests their products are #1 in ORAC!
It is not known whether such values are accurate or how absorbable and functional these concentrated antioxidants are in the human body.
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The Red Group
They add anthocyanins, betacyanins and lycopenes
Lycopene is a bright red carotene/carotenoid pigment found in tomatoes and other red fruits & vegetables (but not
strawberries or cherries)
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What about the REDS??
Red in your diet will help maintain:A healthy heart
Memory function
Urinary tract health (cranberries)
Lower risk of some cancers
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Of the top 20 antioxidant fruits and vegetables, 7 are red:
StrawberriesCranberriesRaspberriesCherriesRed grapesBeetsRed peppers
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The Group
foods are a great source of carotenoids
Beta Carotene is a provitamin A carotenoid, which means it can be converted into Vitamin A.
Orange–Yellow
Orange–Yellow
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in your diet will…
Help maintain:A healthy heartNight visionHealthy immune system Lower risk of cancer
Antioxidants in fruits and vegetables help prevent cataracts and protect the body from other types of damage from free radicals.
Orange–Yellow
orange–yellow
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The Foods:
VegetablesCarrotsSweet potatoesYellow potatoesPumpkinsSquashCornYellow peppers
FruitsOrangesTangerinesGrapefruitMangoesCantaloupeApricotsBananas
Orange–Yellow
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The Green Group
Green foods are a great source of lutein and zeaxanthin
Lutein is actually a yellow-orange pigment, but is masked by the chlorophyll in green foods.
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The Power of Green Foods
Antioxidants present in green fruits and vegetables can:
Help prevent macular degeneration
Help prevent cataracts
Can lower risk of some cancers
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The Green Group
KiwiGreen grapesHoneydewLimes
Spinach Green pepperBroccoliRomaine Lettuce
Found in:
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The Blue-Purple Group
Blue-Purple foods are a great source of anthocyanins and resveratrol
Resveratrol is found in the skin of grapes and is present in purple grape juice and red wine.
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Protect against heart diseaseHave anti-aging effectsPrevent urinary tract infections Have anti-cancer properties
The Blue-Purple Group may:
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Found in: BlueberriesBlackberriesGrapes PlumsPurple CabbagePurple OnionEggplantPurple peppersPurple Endive
The Blue-Purple Group
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The Group
foods are a great source of allicin, indoles, and allyl sulfides .
They can help maintain heart health and lower risk of some cancers.
White
White
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foods include:
OnionsGarlicCauliflowerApplesPlantains Shallots
White
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Summing it all up
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For more information…….
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Color Code’s Top 10 Vegetables:
Red◦Tomatoes◦Red bell peppers
Orange-Yellow◦Carrots◦Sweet potatoes◦Winter squash
Green◦Kale◦Broccoli◦Spinach
Blue-Purple◦Purple cabbage◦Eggplant
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Color Code’s Top 10 Fruits:
Red◦Strawberries◦Raspberries
Orange-Yellow◦Oranges◦Mangoes◦Grapefruit
Green◦Kiwi◦Avocado
Blue-Purple◦Blueberries◦Concord grapes◦Dried plums
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Consider Blueberries!
A USDA database reveals that blueberries contain more than a dozen vitamins and minerals in small amounts.
They pack fiber.And they contain nearly 100 different
phytochemicals!!!Some data suggests blueberries help
memory.Is there more??????
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MERCI BEAUCOUP