Full Report - Food, Nutrition, and the Prevention of Cancer
Full Report - Food, Nutrition, and the Prevention of Cancer
Full Report - Food, Nutrition, and the Prevention of Cancer
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Box 4.2.4 <strong>Food</strong>s containing dietary fibre<br />
The concept <strong>of</strong> dietary fibre arose from observations <strong>of</strong> <strong>the</strong> low<br />
prevalence <strong>of</strong> colon cancer, diabetes, <strong>and</strong> coronary heart disease<br />
in parts <strong>of</strong> Africa amongst people whose diets were high in<br />
unrefined carbohydrates <strong>and</strong> whose stools were typically bulky,<br />
<strong>and</strong> <strong>of</strong>ten or sometimes semisolid. Considerable efforts have<br />
been dedicated to characterising <strong>the</strong> dietary components <strong>of</strong><br />
what has come to be called dietary fibre that might confer<br />
health benefit. Naturally occurring dietary fibre is only derived<br />
from plant foods. Pulses (legumes) <strong>and</strong> minimally processed<br />
cereals are particularly concentrated sources, but vegetables <strong>and</strong><br />
fruits also contain significant amounts. Dietary fibre isolated<br />
from plant cell walls <strong>and</strong> syn<strong>the</strong>tic forms are increasingly entering<br />
<strong>the</strong> food supply.<br />
High intakes <strong>of</strong> dietary fibre, variously defined, have been<br />
associated with reduced risk <strong>of</strong> cardiovascular disease as well as<br />
<strong>of</strong> some cancers. Definitions <strong>of</strong> dietary fibre vary. Some are<br />
based on chemical analyses <strong>of</strong> <strong>the</strong> components <strong>of</strong> plant cell<br />
walls, such as non-starch polysaccharide, o<strong>the</strong>rs on physiological<br />
effects — <strong>the</strong> carbohydrates that enter <strong>the</strong> large bowel having<br />
escaped digestion in <strong>the</strong> small intestine being defined as<br />
dietary fibre. The latter definition includes oligosaccharides <strong>and</strong><br />
resistant starch. The World Health Organization <strong>and</strong> <strong>Food</strong> <strong>and</strong><br />
Agriculture Organization have recently proposed that only polysaccharides<br />
which form part <strong>of</strong> plant cell walls should be regarded<br />
as dietary fibre <strong>and</strong> that <strong>the</strong> health benefits <strong>of</strong> resistant<br />
starch <strong>and</strong> oligosaccharides are more appropriately considered<br />
separately.<br />
This box also appears as box 4.1.2 in <strong>the</strong> previous section<br />
4.2.2), have been shown to have potentially beneficial effects<br />
in laboratory experiments, as detailed in <strong>the</strong> evidence in<br />
chapter 4.2.5 (also see Chapter 2). 7-9<br />
Pulses (legumes)<br />
Dry pulses are seeds <strong>and</strong> are higher in protein than most<br />
o<strong>the</strong>r plant foods. Soya beans <strong>and</strong> peanuts contain 37 g per<br />
100 g <strong>and</strong> 26 g per 100 g protein dry weight respectively,<br />
although, on average, pulses contain around 20 g per 100 g<br />
protein dry weight. 10 These foods are typically high in carbohydrates<br />
<strong>and</strong> non-starch polysaccharides (dietary fibre),<br />
<strong>and</strong> are generally low in fat. Soya beans <strong>and</strong> peanuts are<br />
exceptions, being relatively high in fat with 8 g per 100 g<br />
<strong>and</strong> 47 g per 100 g fat, respectively (mostly mono- <strong>and</strong><br />
polyunsaturated fatty acids). They also contain oligosaccharides<br />
that are not digested in <strong>the</strong> gut but are fermented<br />
by bacteria in <strong>the</strong> colon. Soya beans are distinct from o<strong>the</strong>r<br />
legumes in that <strong>the</strong>y have a high content <strong>of</strong> bioactive<br />
is<strong>of</strong>lavones, or phytoestrogens, which have hormone-like<br />
effects in <strong>the</strong> body. They are also good sources <strong>of</strong> saponins<br />
<strong>and</strong> phytosterols, which decrease cholesterol absorption.<br />
Many legumes contain deguelin, which has been shown to<br />
have anti-tumour effects in laboratory experiments. 11 Most<br />
pulses are virtually indigestible <strong>and</strong> inedible before cooking;<br />
immature legumes that are eaten green have higher levels<br />
<strong>of</strong> sugar <strong>and</strong> lower levels <strong>of</strong> non-digestible polysaccharides<br />
than dried pulses.<br />
P ART 2 • EVIDENCE AND JUDGEMENTS<br />
Nuts <strong>and</strong> seeds<br />
O<strong>the</strong>r seeds <strong>and</strong> nuts are also relatively high in protein <strong>and</strong><br />
fat; some contain as much as 60 g fat per 100 g. They are<br />
<strong>the</strong>refore energy-dense foods (see Chapter 8), as well as<br />
being nutrient-dense. Weight-for-weight, nuts provide more<br />
calories than ei<strong>the</strong>r meat or cereals (grains), although chestnuts<br />
are <strong>the</strong> exception as <strong>the</strong>y are relatively low in fat. Most<br />
nuts contain mainly monounsaturated fatty acids, although<br />
<strong>the</strong> exceptions are coconuts, which contain a high proportion<br />
<strong>of</strong> saturated fatty acids, <strong>and</strong> walnuts <strong>and</strong> pecans, which<br />
contain mostly polyunsaturated fatty acids (see chapter<br />
4.5.2). Nuts <strong>and</strong> seeds are high in dietary fibre (box 4.2.4),<br />
especially when <strong>the</strong>y are eaten with <strong>the</strong>ir skins or hulls; <strong>the</strong><br />
fibre content is typically 5–11 g per 100 g. Nuts <strong>and</strong> seeds<br />
are also high in vitamins <strong>and</strong> minerals, particularly <strong>the</strong> B vitamins,<br />
vitamin E, <strong>and</strong> folate; <strong>and</strong> <strong>the</strong> seed coats contain phenolic<br />
compounds.<br />
Herbs <strong>and</strong> spices<br />
Nearly all herbs <strong>and</strong> spices contain aromatic compounds,<br />
which are volatile molecules that are usually fat- ra<strong>the</strong>r than<br />
water-soluble. The flavour compounds may make up as much<br />
as 15 g per 100 g <strong>of</strong> a spice by weight, although herbs contain<br />
much lower levels — typically around 1 g per 100 g.<br />
Many plants have evolved to contain <strong>the</strong>se compounds<br />
because <strong>the</strong>y act as deterrents to herbivores. Some <strong>of</strong> <strong>the</strong>se<br />
aromatic compounds may be bioactive, although possibly not<br />
at <strong>the</strong> levels found in most diets. Isothiocyanates are responsible<br />
for <strong>the</strong> spicy/hot flavour <strong>of</strong> mustard <strong>and</strong> horseradish,<br />
produced from glucosinolates in cruciferous plants. Chives<br />
<strong>and</strong> garlic (allium vegetables) contain <strong>the</strong> distinctive sulphides<br />
discussed above. Terpenoids are common components<br />
in herbs <strong>and</strong> spices, providing distinctive flavours. Examples<br />
include monoterpenes, such as geranial in lemon grass, <strong>and</strong><br />
linalool in bergamot; sesquiterpenes, such as bisabolene in<br />
ginger; triterpenoids, such as <strong>the</strong> saponin glycrrhizic acid,<br />
found in liquorice root; <strong>and</strong> tetraterpenoids, such as <strong>the</strong><br />
carotenoid, lycopene.<br />
4.2.3 Consumption patterns<br />
Fruits <strong>and</strong> vegetables<br />
The global average for vegetable consumption (based on<br />
availability <strong>and</strong> not including vegetable oils) is 2.6 per cent<br />
<strong>of</strong> total daily energy intake. 17 It is generally highest in North<br />
Africa, <strong>the</strong> Middle East, parts <strong>of</strong> Asia, <strong>the</strong> USA <strong>and</strong> Cuba, <strong>and</strong><br />
in sou<strong>the</strong>rn Europe. Although consumption levels are similar<br />
in countries <strong>of</strong> high <strong>and</strong> low economic status, vegetables represent<br />
a greater proportion <strong>of</strong> daily energy intake in <strong>the</strong> lowincome<br />
countries. Intakes range from 5.3 per cent in parts <strong>of</strong><br />
Asia to as little as 0.2 per cent in sub-Saharan Africa. On average,<br />
<strong>the</strong> availability <strong>of</strong> vegetables is increasing globally.<br />
The global average for fruit consumption (based on availability)<br />
is 2.7 per cent <strong>of</strong> total daily energy intake. Fruit consumption<br />
is generally higher than vegetable consumption,<br />
but it shows a greater degree <strong>of</strong> variability. Fruit consumption<br />
is higher in high-income countries, although it represents<br />
a similar percentage <strong>of</strong> total available dietary energy