Blueberries Reported to Help Reduce Fat

In The News: Blueberries Reported to Help Get Rid of Belly Fat
As a result of a new study, researchers are suggesting that blueberries change the way that we store and process the sugar and fat that we consume in our diets.

In this study, rats were fed either a low fat or high fat diet, in addition to either blueberry powder or a carbohydrate mixture as 2% of their daily diet. At the end of 90 days, researchers noted that the rats who had consumed blueberries had lower cholesterol levels and less abdominal fat than those that consumed the carbohydrate mixture. They also noted that the rats had improved glucose control and insulin sensitivity, which are two things that tell us how well our body is processing sugar. Glucose control and insulin sensitivity are things that have an impact on your risk for developing diabetes.

What is notable is that the benefits that researchers noted applied to not only the rats who got a low fat diet, but also applied (to a lesser extent) to the rats who got a high fat diet. The rats in the low fat group who got blueberry powder also benefited by having less body fat and body weight at the end of the study. Researchers hope that these findings will also be found in humans.

Dr. McBarron's Weight Loss Tip of the Week
Eat the "Rainbow Foods." The brighter the color of the fruit or vegetable, the more nutrients it contains.

Here are some reasons to eat a wide variety of colorful fruits and vegetables:
Red fruits and vegetables are high in lycopene or anthocyanins. Tomatoes and watermelon, for example, are high in lycopene. Lycopene may help decrease your chances of getting certain types of cancer. Strawberries, raspberries, and red grapes have high levels of anthocyanins, which protect cells from being damaged.

Orange and yellow fruits and vegetables are high in carotenoids. Some of the orange/yellow fruits and vegetables (sweet potatoes, pumpkins, carrots) are high in beta-carotene, which has been reported to decrease heart disease and cancer risk, and to improve your immune system. Citrus fruits, on the other hand, are known for being excellent sources of vitamin C and folate (a B vitamin).

Green fruits and vegetables are high in chlorophyll. Some green vegetables are high in lutein (dark leafy greens, green peppers peas, cucumber, celery). Lutein works with zeaxanthin (corn, red peppers, oranges, grapes, and egg yolks) to reduce your risk of getting cataracts. Other green vegetables like broccoli, cauliflower, and cabbage are high in indoles, which may protect against certain cancers.

Blue and purple fruits and vegetables are high in anthocyanins, which are powerful antioxidants that protect cells from being damaged. Your risk of cancer, stroke, and heart disease might also be lowered by eating foods that are high in anthocyanins. Examples are blueberries, grapes, and raisins.

White fruits and vegetables are high in anthoxanthins. Some white vegetables contain allicin (garlic) which might help with cholesterol and blood pressure. Other white fruits and vegetables like bananas and potatoes are high in potassium.

Food of the Week: Blueberries
Blueberries are high in beneficial compounds like anthocyanins and resveratrol. Anthocyanins protect and strengthen your blood vessels by neutralizing free radical damage. Resveratrol protects against inflammation. You would have to eat 5 servings of apples, carrots, or broccoli to get the same amount of antioxidants found in one serving of blueberries. Blueberries are also a very good source of vitamin C, manganese, vitamin E, and both soluble and insoluble fiber like pectin.
In addition to all of the wonderful things mentioned already, blueberries also promote urinary tract health. They contain the same compounds that are found in cranberries. The compounds reduce the ability of the bacteria to stick to the bladder wall. Additional benefits of blueberries are heart protection, improved night vision, decreased effects of age related decline in mental and motor skills, improved gastrointestinal health, and lowered risk of ovarian and prostate cancer.
Blueberries are best when eaten raw. Although you do benefit from some of the anthocyanins and resveratrol when they are cooked, much of their Vitamin C is destroyed when they are cooked or dried.

Recipe of the Week: Chicken & Blueberry Pasta Salad
From EatingWell: August/September 2006
Yes, blueberries and pasta. The addition of poached chicken and feta cheese makes this dish into a light and satisfying summer supper that's also great for a potluck. If you already have some leftover chicken, skip Step 1 and add shredded chicken in Step 4.

6 servings, about 1 1/2 cups each Active Time: 30 minutes Total Time: 30 minutes Nutrition Profile Ingredients • 1 pound boneless, skinless chicken breast, trimmed of fat • 8 ounces whole-wheat fusilli or radiatore • 3 tablespoons extra-virgin olive oil • 1 large shallot, thinly sliced • 1/3 cup reduced-sodium chicken broth • 1/3 cup crumbled feta cheese • 3 tablespoons lime juice • 1 cup fresh blueberries • 1 tablespoon chopped fresh thyme • 1 teaspoon freshly grated lime zest • 1/4 teaspoon salt

Preparation
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Tips & Notes
Make Ahead Tip: Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.

Nutrition
Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Fiber (20% dv).
2 Carbohydrate Serving
Exchanges: 2 starch, 2 very lean meat, 2 fat