News

From the benefits of vitamin D to the spinach scare, 2006 was a mix of good news and bad news on the food front.

Like so many other years, it brought conflicting study findings, food controversies and encouraging news stories. We welcomed the news about vitamin D and fish. The crackdown on trans fats continued to build steam with many health-conscious Canadians.

But along with the good news came unsettling headlines that left many wondering whether scientists are capable of making up their minds. Studies cast doubt on the benefits of calcium supplements and a low-fat diet. And the year wasn't kind to certain fresh vegetables.

As 2006 winds down, a number of nutrition stories stick in my mind. Here's a look at a few of the year's highs and lows:

Low-fat advice questioned

People who had been shunning butter and counting their grams of fat to ward off myriad health problems were dealt an apparent blow in February when the results of a large-scale study came up short.

The study, published in the Journal of the American Medical Association, determined that a low-fat diet offered no protection from breast and colon cancer or heart disease for postmenopausal women.

In the study of 48,835 women aged 50 to 79, 40 per cent were assigned a 20-per-cent fat diet with at least five servings of fruits and vegetables a day; the remaining women did not alter their diets.

The eight-year study showed the low-fat group did manage to significantly reduce their fat intake, but seemed to gain no advantage.

It's possible that the results would have been different with an even lower fat intake, consumption of more fruits and vegetables, a longer study period, or making dietary changes before the age of 50.

And despite the study results, it's still a good idea to continue to limit saturated and trans fats. If possible, choose unsaturated fats such as those in vegetable oils, nuts, seeds and fish.

Calcium conundrum

In what seemed like a steady stream of nutrition flip-flops, doubt about calcium's benefits arrived on the heels of the disappointing low-fat-diet news. The New York Times headline read, "Big study finds no clear benefit of calcium pills." Any woman who had been faithfully taking calcium supplements in the hope of fending off osteoporosis was bound to be confused.

The study of 36,282 postmenopausal women found that standard calcium and vitamin D supplements had no effect on preventing bone fractures in the spine, arms and hips. Half the women in the study were assigned to take a supplement containing 500 milligrams of calcium and 200 international units of vitamin D, twice daily; the remaining women took placebo pills.

As is often the case with epidemiological studies, you need to dig beyond the headlines to get the real story. After analyzing the results only for women who were most compliant in taking their calcium pills, researchers found the risk of hip fracture was reduced by 29 per cent compared with the placebo group.

Calcium and vitamin D supplements also appeared more effective among women 60 or older, the age group at greatest risk for hip fractures.

The bottom line: Women should continue to consume adequate amounts of calcium and vitamin D from their diets and supplements if needed. If you do take calcium supplements, try to take them every day.

Vitamin D's benefits shine

Vitamin D was a hot topic in 2006 for reasons beyond bone health. In January, researchers from the University of California at San Diego analyzed data from 63 studies and concluded that taking a daily vitamin D supplement could reduce the risk of breast and ovarian cancers by up to one third. Other studies suggested that vitamin D could guard against pancreatic and digestive cancers as well as type 2 diabetes.

In March, experts convened in Toronto to discuss the health benefits of vitamin D and the best ways to obtain it. The key findings suggested that many Canadians are not getting enough -- and that our current recommendations (for example, 200 IU a day for adults aged 19 to 50) are too low for optimal health.

The Osteoporosis Society of Canada advises that adults aged 19 to 50 get 400 IU of vitamin D a day and that adults over 50 consume 800 IU. Other experts suggest a daily vitamin D intake of 1000 IU for cancer prevention.

Vitamin D occurs naturally in oily fish, liver, egg yolks and butter. Foods fortified with the nutrient include fluid milk, soy and rice beverages and some brands of orange juice. Multivitamins generally provide 400 IU of vitamin D; vitamin D pills come in 400, 800 and 1000 IU doses.

Fish in favour

Seafood lovers alarmed by recent controversies over fish welcomed the findings of an October report from the Harvard School of Public Health and Harvard Medical School.

After reviewing hundreds of studies on fish and health, researchers concluded that the benefits of eating fish outweigh the risks. Eating one to two servings of fish a week was enough to reduce the risk of dying from heart attack by 36 per cent.

The researchers also evaluated the cancer risks from chemical contaminants such as PCBs (polychlorinated biphenyls) and dioxins relative to the heart benefits associated with eating fish. They found the heart benefits far outweighed cancer risks.

Experts recommend a daily intake of 250 milligrams of omega-3 fatty acids (EPA and DHA combined) to reduce the risks of heart disease.

Fish that are rich in omega-3 fats and low in mercury include salmon, anchovies, herring, sardines and trout.

Trans fats targeted

It certainly wasn't a good year for trans fats, the industry-produced hydrogenated oils found in baked goods, snack foods, many deep-fried fast foods and some margarines.

High intake of trans fats increases LDL (bad) cholesterol and lowers HDL (good) cholesterol, effects linked with increased heart disease.

This month, the New York City Board of Health approved a citywide ban on trans fats in restaurant cooking. The city's 24,000 restaurants have until July of 2008 to eliminate them from all foods.

Canadians are also cracking down on trans fats. In June, the Trans Fat Task Force -- co-chaired by representatives of the Health Department and the Heart and Stroke Foundation of Canada -- released its proposal for reducing the fats in Canadian foods to very low levels. The proposed limits would curb our intake by almost 70 per cent.

But don't expect your glazed doughnut to have less trans fat any time soon. The task force recommended that the regulations be phased in by 2010.

Some food manufacturers began removing artificial trans fats in anticipation of new nutrition labels, which came into use in December of 2005.

Some restaurant chains are also following suit. In October, KFC Canada announced plans to launch a trans-fat-free menu across Canada. Wendy's, Harvey's and Swiss Chalet are also cooking with a trans-fat-free oil.

Produce news was scary

On the evidence of the year, you'd think getting your daily five to 10 servings of fruits and vegetables was hazardous to your health. News of food poisoning outbreaks linked to spinach, carrot juice and chocolate was disconcerting to health-conscious Canadians.

This year's outbreaks of botulism, E. coli and salmonella poisoning brought the issue of food safety and fresh produce onto people's radar screens.

While the risk of food poisoning from fresh fruits and vegetables needs to be controlled at the farm, it is also necessary to practise safe food handling at home.

Before eating, preparing or cutting fresh fruits and vegetables, thoroughly wash them under cold running water. Scrub fruits and vegetables that have firm surfaces (oranges, potatoes, carrots, melons and squash) even if you don't intend to eat the skin or rind; improperly washed produce can become contaminated during cutting.

Leslie Beck, a Toronto-based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Visit her website at lesliebeck.com.