On its way to supermarket shelves, bagged spinach passes from field to packing plant to store, with several opportunities along the journey for it to become contaminated with deadly E. coli bacteria.

Food health experts say the germ can be spread a multitude of ways — by manure, by contaminated irrigation water, by farmhands relieving themselves in the field, by inadequate washing by processors, by insufficient refrigeration that promotes the growth of bacteria in sealed bags of salad greens.

The Food and Drug Administration has linked the outbreak to fresh spinach from Salinas-based Natural Selection Foods LLC, the country's largest grower of organic produce. The company has recalled 34 brands of fresh spinach sold at stores around the country.

THE FIELD: To keep spinach safe where it grows, the most basic precaution is preventing cattle and other farm animals from walking through the fields, said Kathy Means, a spokeswoman for the Produce Marketing Association and a co-author of the FDA's guidelines on the safe handling of leafy greens.

It is neither standard practice nor in accordance with federal guidelines to use raw animal manure on spinach. FDA guidelines allow composted manure if the decaying organic matter reached a high enough temperature to kill any disease-causing germs.

Also, bacteria thrive in water, and past E. coli outbreaks have been traced to contaminated water in the Salinas Valley, so farmers must make sure that water for crops is not drawn from sources that could contain runoff from cattle pastures.

Farm workers also must keep their equipment clean, use bathrooms and wash their hands with soap and water. California agricultural regulations require that toilet and handwashing facilities for farmworkers be located within one-quarter mile or a five-minute walk from the work site, with one toilet per 20 employees of each gender.

"Farmers do what are called 'speed-ups,' where they push workers to work faster and harder. Sometimes the workers feel under pressure to get that day's job done and don't take their bathroom breaks, especially if the facilities are far away from where they're working," Grossman said.

Employers whose workers use fields instead of the bathrooms can face fines of up to several thousand dollars, said Dean Fryer, a spokesman for the state Occupational Safety and Health Administration.

The water used to clean the spinach should contain chlorine or a similar disinfectant, Means said, but those chemicals are not designed to kill bacteria already on the leaves. Instead, she said, the chlorine merely keeps water that touches a contaminated plant from passing bacteria on to other plants.

"You can have a field out in the middle of nowhere grown with filtered water and filtered soil and be completely clean, and have a flock of birds fly over, and birds do what birds do, and the field then becomes contaminated," said Rochell Dornatt, spokeswoman for Rep. Sam Farr (news, bio, voting record), D-Calif., whose district is home to Natural Selection Foods.

"We know that our producers will do whatever it takes to make sure that their product is safe, but we don't know what's causing this contamination, so until we find out what that is, we're not sure what to do."

BISMARCK, N.D. - Trying to buck an anti-carbohydrate trend that has hammered pasta sales, a North Dakota company is unveiling a new brand of pasta it hopes will appeal to dieters who have been shunning noodles and spaghetti.

The Dakota Growers Pasta Co. product, called Dreamfields, is joining an assortment of new, reduced-carbohydrate offerings on the nation's grocery shelves. Dreamfields' developers say its flavor is virtually indistinguishable from regular pasta.

It is made mostly from semolina, a granular flour that is used to make conventional pasta, with a patented fiber blend added to block digestion of most of the product's carbohydrates.

Dakota Growers is part of a group of four businesses, which formed a separate company to develop and market the pasta. It got its formal introduction Thursday at a news conference at Tavern on the Green, a restaurant in New York City's Central Park.

It includes spaghetti, elbows, penne rigate and linguine shapes, and will be sold through grocery stores, discount outlets and Dreamfields' Web site. A one-pound box will sell from $2.39 to $2.69, compared to 79 to 99 cents a pound for regular pasta, Hasper said.

Jon Anfinsen, a biochemist and one of the project's business partners, says Dreamfields' fiber blend blocks digestion of most carbohydrates, causing the colon to treat them as dietary fiber.

In human tests, the product did not have a laxative effect, Anfinsen said. Blood sugar testing confirmed the pasta's low levels of digestible carbohydrates, said Dr. John Abernethy, owner of a medical clinic in Gainesville, Fla., where testing has been conducted for six months.

The Food and Drug Administration (news - web sites) currently does not regulate claims about foods' carbohydrate content. The agency is considering three requests to define the meaning of some terms, including low- and reduced-carbohydrate, a spokeswoman said. The petitions were brought by ConAgra Foods Inc., Kraft Foods Inc. and the Grocery Manufacturers of America.

Tim Dodd, Dakota Growers' president, said Dreamfields initially should appeal to two large customer groups — dieters who favor low-carbohydrate meals, and people with diabetes. Starchy foods can cause a diabetic's blood sugar levels to rise quickly.

"Some people have weaned themselves off pasta because it is so high in carbs generally, but I think there will be a big market, a huge market in this for people with diabetes," Mendosa said in an interview.

He has heard from other diabetics who experienced big jumps in their blood-sugar levels after eating Dreamfields, but that may have happened because they were extremely resistant to insulin, Medosa said. Insulin regulates how the body uses blood sugar, which is extracted from carbohydrates.

Laurie Kuntz, chief executive officer of LowCarbiz, a Denver-based newsletter, magazine and Web site that tracks low-carbohydrate products, said the lack of scientific information about Dreamfields so far has bred skepticism about its benefits.

The UK is set to radically lower the levels of vitamins currently available in supplements and will probably ban the mineral chromium picolinate from shelves, following advice from experts who cite health risks from vitamin overdoses and even cancer.

The report, commissioned by the UK’s Food Standards Agency (FSA), is set to shake up the natural health industry, with changes to dosages of some of the most commonly used vitamins and minerals, including vitamin C and iron.

The FSA warns that levels of vitamin C above 1000mg/day could cause abdominal pain and diarrhoea. In some supplements, vitamin C is available at up to three times this amount. Doses of calcium above 1500mg/day and iron above 17mg/day may also result in similar symptoms in some people, said the report. However the symptoms are not permanent and should disappear once people stop taking the supplements.

The report also finds that chromium in the form of chromium picolinate may have the potential to cause cancer. The Expert group highlighted a study showing that chromium picolinate - a synthetic chromium compound - has caused DNA damage in mammalian cells, and others associating it with renal failure. Consumers are therefore being advised not to take chromium in this form and the FSA is consulting on a proposal to ban its use in the manufacture of food supplements from July next year. Despite this, the Agency confirms that 10mg daily or less in total of chromium in other forms is unlikely to cause any harm.

Other substances under review include beta-carotene, which is thought to increase the risk of lung cancer in smokers and those exposed to asbestos when taken at high doses. Nicotinic acid, zinc, manganese (especially for older people) and phosphorus, are also thought to produce irreversible harmful effects if taken for long periods at the highest supplemental doses, said the FSA.

Current advice on vitamin B6 is also being re-emphasised. The Agency warns against taking more than 10mg/day of vitamin B6 from dietary supplements unless acting on medical advice. It warns that high intakes taken over a long period of time can lead to a loss of feeling in the arms and legs.

Further advice is given on biotin, folic acid, pantothenic acid, riboflavin, niacin, thiamin, vitamin B12, vitamin D, vitamin E, vitamin K, boron, cobalt, copper, iodine, molybdenum, nickel, selenium, tin, magnesium, potassium, and silicon.

Commenting on the safety advice, Sir John Krebs, chair of the Food Standards Agency, said: “We are using an extremely thorough independent expert review of the scientific evidence on the safety of vitamins and minerals as the basis for new advice to help consumers make informed choices. In addition, the Board of the Food Standards Agency will be considering what further action we would wish the supplements industry to take.”

The report has prompted widespread industry and consumer reaction. Children’s charity The Birth Defects Foundation (BDF) warns that pregnant women could put the health of their unborn children at risk following the FSA advice on folic acid - in older people it can conceal the symptoms of B12 deficiency, according to the report. The charity said it has received a flood of calls to its nurse-run helpline, with future mothers questioning the safety of taking folic acid supplements during pregnancy.

Sheila Brown, chief executive of BDF, which funds research into the cause and prevention of defects in the unborn child, said: "There is a great deal of research currently being carried out into the effects of vitamin supplements on both adults and children but folic acid is medically proven to be save and even essential to the health of the unborn child. I am concerned that some mum's-to-be could be deterred from taking folic acid as a direct consequence of the FSA's report.”

A report in The Times yesterday said that Ralph Pike, of the National Association of Health Stores, which represents 12,500 health shops in the UK, was incensed by the 'meddling' of the FSA.

"Where are the dead bodies? There has not been one death anywhere in the world from people taking a legitimate vitamin supplement. The authorities just don’t like people taking control of their own health and they want everyone to abrogate responsibility for their lives to the nanny state," he is quoted as saying.

The global natural health industry has suffered a number of attacks recently. In the US, a report in the New York Times last week calling vitamins useless will have a considerable effect on consumer purchasing, while in Australia, the country's leading supplement maker has been involved in a major product recall. The industry is under increasing pressure to promote the safety and efficacy of its goods.

The report was carried out by the Expert Group on Vitamins and Minerals (EVM), which makes recommendations on 31 vitamins and minerals. A draft of the report was issued in September last year.

Most carbohydrates come from plant-based foods—fruits, vegetables, grains, and legumes (beans, peas, and lentils). Dairy products are the only animal-derived foods with lots of carbs. There are two general types of carbohydrates:

• Simple carbohydrates are sugars—glucose and fructose from fruits and some vegetables, lactose from milk, sucrose from cane or beet sugar, and others. Table sugar is pure sucrose. Much of the simple carbs we eat are sugars added to processed foods such as sodas, cookies, etc. These added sugars are the main reason why sugar now accounts for 16% of all calories consumed by Americans; 20 years ago, it supplied 11%. Soda alone supplies about one-third of this added sugar.

• Complex carbohydrates, which are chains of simple sugars, consist primarily of starches as well as the fiber that occurs in all plant foods. Starch is the storage form of carbohydrates in plants. Foods rich in complex carbs include grains and grain products (such as bread and pasta), beans, potatoes, corn, and some other vegetables.

Vegetarians and health enthusiasts have known for years that foods rich in soy protein offer a good alternative to meat, poultry, and other animal-based products. As consumers have pursued healthier lifestyles in recent years, consumption of soy foods has risen steadily, bolstered by scientific studies showing health benefits from these products. Last October, the Food and Drug Administration gave food manufacturers permission to put labels on products high in soy protein indicating that these foods may help lower heart disease risk.

As with health claims for oat bran and other foods before it, this health claim provides consumers with solid scientific information about the benefits of soy protein and helps them make informed choices to create a "heart healthy" diet. Health claims encourage food manufacturers to make more healthful products. With soy, food manufacturers have responded with a cornucopia of soy-based wares. (See "The Soy Health Claim.")

No sooner had FDA proposed the health claim regulation, however, than concerns arose about certain components in soy products, particularly isoflavones. Resulting questions have engulfed the regulation in controversy.

This came as no surprise to Elizabeth A. Yetley, Ph.D., lead scientist for nutrition at FDA's Center for Food Safety and Applied Nutrition . "Every dietary health claim that has ever been published has had controversy," she says, "even the relationship of saturated fat to a healthy diet."

While the controversy may seem confusing to the consumer giving it casual consideration, a careful review of the science behind the rule reveals a strict divide between what FDA allows as a health claim based on solid scientific research and related issues that go well beyond the approved statements about health benefits of soy protein.

What's known is that all foods, including soy, are complex collections of chemicals that can be beneficial for many people in many situations, but can be harmful to some people when used inappropriately. In that simple fact lies much of the scientific dilemma--when do data show a food is safe and when do they show there could be problems?

Scientists agree that foods rich in soy protein can have considerable value to heart health, a fact backed by dozens of controlled clinical studies. A yearlong review of the available human studies in 1999 prompted FDA to allow a health claim on food labels stating that a daily diet containing 25 grams of soy protein, also low in saturated fat and cholesterol, may reduce the risk of heart disease.

"Soy by itself is not a magic food," says Christine Lewis, acting director of the Center for Food Safety and Applied Nutrition's Office of Nutritional Products, Labeling and Dietary Supplements. "But rather it is an example of the different kinds of foods that together in a complete diet can have a positive effect on health."

Much of the research to date has examined dietary soy in the form of whole foods such as tofu, "soymilk," or as soy protein added to foods, and the public health community mostly concurs that these whole foods can be worthwhile additions to a healthy diet. The recently raised concerns, however, focus on specific components of soy, such as the soy isoflavones daidzein and genistein, not the whole food or intact soy protein. These chemicals, available over the counter in pills and powders, are often advertised as dietary supplements for use by women to help lessen menopausal symptoms such as hot flashes.

The problem, researchers say, is that isoflavones are phytoestrogens, a weak form of estrogen that could have a drug-like effect in the body. This may be pronounced in postmenopausal women, and some studies suggest that high isoflavone levels might increase the risk of cancer, particularly breast cancer. Research data, however, are far from conclusive, and some studies show just the opposite--that under some conditions, soy may help prevent breast cancer. It is this scientific conundrum, where evidence simultaneously points to benefits and possible risks, that is causing some researchers to urge caution.

Unlike the controversy surrounding soy isoflavones, available evidence on soy protein benefits is much clearer. That's why FDA limited its health claim to foods containing intact soy protein. The claim does not extend to isolated substances from soy protein such as the isoflavones genistein and daidzein.

"The story's not all in yet," says Margo Woods, D.Sc., associate professor of medicine at Tufts University, who has studied soy's effects in postmenopausal women. "There's a lot of emerging data and it's confusing. In the meantime, we should be cautious." She says her concerns are centered mainly on isoflavone supplements and that she's "much more comfortable" recommending soy as a whole food. "There are probably hundreds of protective compounds in soy [foods]. It's just too big a leap to assume that a pill could do the same thing."

Daniel Sheehan, Ph.D., director of the Estrogen Knowledge Base Program at FDA's National Center for Toxicological Research, also urges caution in consumption of soy isoflavones. In formal comments submitted to the public record of his own agency while FDA was reviewing the health claim, Sheehan, along with colleague Daniel Doerge, Ph.D., wrote, "While isoflavones may have beneficial effects at some ages or circumstances, this cannot be assumed to be true at all ages. Isoflavones are like other estrogens in that they are two-edged swords, conferring both benefits and risks."

As a science-based agency, FDA recognizes that research information evolves with time and that some of the existing confusion will be resolved as new studies are completed. "We continue to monitor the ongoing science," Yetley says. "As new data warrants, we make adjustments in our position and the advice we give to the public. We take this responsibility very seriously."

Soy protein products can be good substitutes for animal products because, unlike some other beans, soy offers a "complete" protein profile. Soybeans contain all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body. Soy protein products can replace animal-based foods--which also have complete proteins but tend to contain more fat, especially saturated fat--without requiring major adjustments elsewhere in the diet.

While foreign cultures, especially Asians, have used soy extensively for centuries, mainstream America has been slow to move dietary soy beyond a niche market status. In the United States, soybean is a huge cash crop, but the product is used largely as livestock feed.

With the increased emphasis on healthy diets, that may be changing. Sales of soy products are up and are projected to increase, due in part, say industry officials, to the FDA-approved health claim. (U.S. retail sales of soyfoods were $.852 billion in 1992 and are projected to rise to $3.714 billion in 2002. See attached chart.) "We've seen this before with other claims FDA has approved," says Brian Sansoni, senior manager for public policy at the Grocery Manufacturers of America. "It brings attention to products; there are newspaper and TV stories and information on the Internet."

To qualify for the health claim, foods must contain at least 6.25 grams of soy protein per serving and fit other criteria, such as being low in fat, cholesterol, and sodium. The claim is similar to others the agency has approved in recent years to indicate heart benefits, including claims for the cholesterol-lowering effects of soluble fiber in oat bran and psyllium seeds.

FDA determined that diets with four daily soy servings can reduce levels of low-density lipoproteins (LDLs), the so-called "bad cholesterol" that builds up in blood vessels, by as much as 10 percent. This number is significant because heart experts generally agree that a 1 percent drop in total cholesterol can equal a 2 percent drop in heart disease risk. Heart disease kills more Americans than any other illness. Disorders of the heart and blood vessels, including stroke, cause nearly 1 million deaths yearly.

FDA allowed the health claim for soy protein in response to a petition by Protein Technologies International Inc., a leading soy producer that tracks its origins to soybean studies sponsored by Henry Ford in the early 1930s. The company was acquired by E.I. du Pont de Nemours & Company (DuPont) in 1997. In considering the petition, FDA reviewed data from 27 clinical studies submitted in the petition, as well as comments submitted to the public record and studies identified by FDA. The available research consistently showed that regular soy protein consumption lowered cholesterol to varying degrees.

One of the studies, conducted over nine weeks at Wake Forest University Baptist Medical Center and reported in the Archives of Internal Medicine in 1999, found that soy protein can reduce plasma concentrations of total and LDL cholesterol but does not adversely affect levels of HDL, or "good" cholesterol, which at high levels has been associated with a reduction in heart disease risk. Another often-quoted study, published in the New England Journal of Medicine in 1995, examined 38 separate studies and concluded that soy protein can prompt "significant reductions" not only in total and LDL cholesterol, but also in triglycerides, another fat linked to health problems when present at elevated levels.

Other studies hint that soy may have benefits beyond fostering a healthy heart. At the Third International Symposium on the Role of Soy in Preventing and Treating Chronic Disease, held in late 1999, researchers presented data linking soy consumption to a reduced risk of several illnesses. Disorders as diverse as osteoporosis, prostate cancer, and colon cancer are under investigation.

Though soy may seem like a new and different kind of food for many Americans, it actually is found in a number of products already widely consumed. For example, soybean oil accounts for 79 percent of the edible fats used annually in the United States, according to the United Soybean Board. A glance at the ingredients for commercial mayonnaises, margarines, salad dressings, or vegetable shortenings often reveals soybean oil high on the list.

But the health claim only covers the form that includes soy protein. This form can be incorporated into the diet in a variety of ways to help reach the daily intake of 25 grams of soy protein considered beneficial.

Tofu is made from cooked puréed soybeans processed into a custard-like cake. It has a neutral flavor and can be stir-fried, mixed into "smoothies," or blended into a cream cheese texture for use in dips or as a cheese substitute. It comes in firm, soft and silken textures.

"Soymilk," the name some marketers use for a soy beverage, is produced by grinding dehulled soybeans and mixing them with water to form a milk-like liquid. It can be consumed as a beverage or used in recipes as a substitute for cow's milk. Soymilk, sometimes fortified with calcium, comes plain or in flavors such as vanilla, chocolate and coffee. For lactose-intolerant individuals, it can be a good replacement for dairy products.

Soy flour is created by grinding roasted soybeans into a fine powder. The flour adds protein to baked goods, and, because it adds moisture, it can be used as an egg substitute in these products. It also can be found in cereals, pancake mixes, frozen desserts, and other common foods.

Soy protein also is found in many "meat analog" products, such as soy sausages, burgers, franks, and cold cuts, as well as soy yogurts and cheese, all of which are intended as substitutes for their animal-based counterparts.

Since not all foods that contain soy ingredients will meet the required conditions for the health claim, consumers should check the labels of products to identify those most appropriate for a heart-healthy diet. Make sure the products contain enough soy protein to make a meaningful contribution to the total daily diet without being high in saturated fat and other unhealthy substances.

Although it's clear that Americans are increasing their consumption of soy products, the soybean has a long way to go before it becomes a staple in the average pantry. According to a 1999 survey by the United Soybean Board, two-thirds of consumers surveyed believe soy products are "healthy," up from 59 percent in 1997. While the public may think it's good for them, only 15 percent eat a soy product once a week.

The reason for the disparity appears to be a problem of perception. "Americans are not prepared to make massive lifestyle changes in order to get healthy foods into their diet," says chef and soy cookbook author Dana Jacobi. "Many people have negative attitudes toward soy products due to their misconception of, or their experiences with, taste and texture. But in fact, there are so many ways to work soy into your diet." (See "Adding Soy Protein to the Diet.")

Industry figures show that in some cases, the popularity of soy foods is increasing dramatically. For example, in 1998, sales of soymilk grew 53 percent in mainstream supermarkets and 24 percent in health food stores over the previous year, according to data from Spence Information Services, a San Francisco sales tracking firm. Another research firm, HealthFocus, reports that 10 percent of shoppers in 1998, versus 3 percent in 1996, said they are eating more soy specifically because they believe it will reduce their risk of disease.

Mainstream grocery stores also have been prominently displaying soy products amid traditional foods. Soy-based burgers and sausages are often found in the freezer case next to other meats. Some stores offer refrigerated soymilk alongside cow's milk products. And it's not unusual to see tofu, along with soy cheese and cold cuts, in a store's fresh fruit and veggie department. "We expanded our line of soy products in the produce section even before [FDA approved] the health claim," says Paulette Thompson, nutritionist for Giant Food, a large East Coast grocery chain. "But soy is still rather mysterious to many consumers, so it's important to educate them." She says her company is offering information about soy in its Sunday newspaper supplements and its quarterly consumer magazine. It also plans a special "healthy products" promotion that will trumpet the benefits of soy and other diet components.

For consumers reluctant to try soy foods because they fear a bad taste, food manufacturers are creating new lines of soy-based products that contain enough soy to meet the claim requirement but are developed specifically to taste good. "Soy's major stumbling block has been its taste, real or perceived," says Meghan Parkhurst, spokeswoman for Kellogg Co. She says the company plans to introduce in several western states a granola-like soy cereal that got high marks for taste in consumer trials.

While the existing scientific data strongly support the value of increasing soy protein as described in the health claim, questions have been raised about individual components of soy, especially when consumed as concentrated supplements by some segments of the population.

"FDA continues to monitor the debates about the relative safety of these individual soy components and the scientific research that will eventually resolve them," says the Center for Food Safety and Applied Nutrition's Lewis, "If new results suggest an increased risk, the agency will modify or refine its policies in light of the new information."

A number of studies already are under way or in the planning stages now. In one study, Barry Delclos, Ph.D., a researcher at FDA's National Center for Toxicological Research (NCTR), is overseeing a long-term, multigeneration study in rats of the soy component genistein. Early data using rats suggest that genistein alone may prompt undesirable effects such as the growth of breast tissue in males. The study will analyze the relationship between dosage and any adverse outcomes.

The National Institutes of Health is sponsoring a long-term follow-up study on the safety of soy infant formula. The study is a "longitudinal retrospective epidemiological" assessment in which young adults who consumed soy formula as infants will be compared with young adults who consumed milk-based formulas as infants. They will be evaluated for any adverse effects from infancy into their childbearing years.

NCTR's Sheehan says research is needed in this area because an earlier study, published in 1997 in the medical journal The Lancet, showed that infants consuming soy formula had five to 10 times higher levels of isoflavones in their blood serum than women receiving soy supplements who show menstrual cycle disturbances. He says these levels may cause toxicological effects. "Infants receive higher doses of soy and isoflavones than anybody because it is their only food and they are consuming it all the time." The American Academy of Pediatrics, however, has published guidelines showing that in some cases, soy protein-based formulas "are appropriate for use in infants" when cow's milk cannot be tolerated.

Sheehan also expresses concern about the effects soy may have on the function of the thyroid gland. Animal study results, some of which date back to 1959, link soy isoflavones to possible thyroid disorders, such as goiter. A 1997 study in Biochemical Pharmacology identified genistein and daidzein as inhibitors of thyroid peroxidase, which data suggest may prompt goiter and autoimmune disorders of the thyroid. Critics of these studies suggest that iodine deficiency may be a factor that needs to be considered when evaluating study results.

Though the research community has varying degrees of concern about a possible "dark side" to soy consumption, one thread runs consistently through its messages: the need for more research for new uses of soy components. The health claim, however, focuses on uses of soy protein that are generally accepted among health professionals as useful for heart-healthy diets.

Sales of soy foods probably will continue to rise steadily for the foreseeable future, says Sansoni of the Grocery Manufacturers of America. "We're seeing a 'buzz' with soy products that intrigues people and they want to try them," he says. "But I don't believe soy is a fad. It's a continuing trend that's here for the long haul."

With the rising interest, the health claim for soy protein appears to have succeeded. It has provided specific guidelines to help the public improve the heart-healthiness of its diet and has stimulated the industry to produce new food products high in soy protein. These trends, in the end, should be good for those trying to lower their risk of heart disease.

For consumers interested in increasing soy protein consumption to help reduce their risk of heart disease, health experts say they need not completely eliminate animal-based products such as meat, poultry, and dairy foods to reap soy's benefits. While soy protein's direct effects on cholesterol levels are well documented, replacing some animal protein with soy protein is a valuable way to lower fat intake. "If individuals begin to substitute soy products, for example, soy burgers, for foods high in saturated fat, such as hamburgers, there would be the added advantage of replacing saturated fat and cholesterol [in] the diet," says Alice Lichtenstein, D.Sc., professor of nutrition at Tufts University. Whole soy foods also are a good source of fiber, B vitamins, calcium, and omega-3 essential fatty acids, all important food components.

The American Heart Association recommends that soy products be used in a diet that includes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and lean meats. The AHA also emphasizes that a diet to effectively lower cholesterol should consist of no more than 30 percent of total daily calories from fat and no more than 10 percent of calories from saturated fat.

Nowadays, a huge variety of soy foods is on shelves not only in health food stores, but increasingly in mainstream grocery stores. As the number of soy-based products grows, it becomes increasingly easy for consumers to add enough soy to their daily diets to meet the 25-gram amount that FDA says is beneficial to heart health. According to soybean industry figures, the numbers add up quickly when you look at the protein contained in typical soy foods. For example:

Though some consumers may try soy products here and there, it takes a sustained effort to eat enough to reach the beneficial daily intake. This is especially true for those who have elevated cholesterol levels. "Dietary interventions that can lower cholesterol are important tools for physicians," says Antonio Gotto, M.D., professor of medicine at Cornell University, "particularly since diet is usually prescribed before medication and is continued after drug therapy is begun." He emphasizes that in order to succeed, such diets must have enough variety that patients don't get bored and lapse back into old eating habits. He says his experience with patients suggests that it's important to learn how to "sneak" soy into the diet painlessly.

"People think it's challenging to get a high concentration of soy into your diet," says chef and cookbook author Dana Jacobi. "But it's actually easy to consume 25 grams [of soy protein], once you realize what a wide range of soy products is available." For those new to soy, she recommends what she calls "good-tasting" soy foods such as smoothies, muffins made with soy flour, protein bars, and soy nuts.

The American Dietetic Association recommends introducing soy slowly by adding small amounts to the daily diet or mixing into existing foods. Then, once the taste and texture have become familiar, add more.

Because some soy products have a mild or even neutral flavor, it's possible to add soy to dishes and barely know it's there. Soy flour can be used to thicken sauces and gravies. Soymilk can be added to baked goods and desserts. And tofu takes on the flavor of whatever it is cooked in, making it suitable for stews and stir-fries. "Cook it with strong flavors such as garlic, crushed red pepper, or ginger," says Amy Lanou, a New York-based nutritionist. "One of my favorites is tofu sautéed with a spicy barbecue sauce." She also suggests commercial forms of baked tofu, which she says has a "cheese-like texture and a mild, but delicious, flavor." For soy "newbies," she also recommends trying a high-quality restaurant that really knows how to prepare soy dishes--just to see how professionals handle soy.

Include soy-based beverages, muffins, sausages, yogurt, or cream cheese at breakfast. Use soy deli meats, soy nut butter (similar to peanut butter), or soy cheese to make sandwiches. Top pizzas with soy cheese, pepperoni, sausages, or "crumbles" (similar to ground beef). Grill soy hot dogs, burgers, marinated tempeh, and baked tofu. Cube and stir fry tofu or tempeh and add to a salad. Pour soymilk on cereal and use it in cooking or to make "smoothies." Order soy-based dishes such as spicy bean curd and miso soup at Asian restaurants. Eat roasted soy nuts or a soy protein bar for a snack.

In October 1999, FDA approved a health claim that can be used on labels of soy-based foods to tout their heart-healthy benefits. The agency reviewed research from 27 studies that showed soy protein's value in lowering levels of total cholesterol and low-density lipoprotein (LDL, or "bad" cholesterol).

Food marketers can now use the following claim, or a reasonable variation, on their products: "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of (name of food) provides __ grams of soy protein." To qualify for the claim foods must contain per serving:

The extraordinary berry.

Adding berries to your diet may help you

stay sharp to a ripe old age. Studies

have shown nutrient-rich berries may

diminish the cognitive decline associated

with aging. Berries are powerful antioxidants.

Raspberries have as much antioxidant power

as spinach -- strawberries have even more,

and blueberries have twice as much.

Here are five good reasons it just might be lentils. 1) Lentils, a fine source of plant protein, don't take hours to cook, unlike other dried beans. 2) Lentils are rich in soluble fiber, which helps control blood cholesterol. 3) Lentils provide some calcium, iron and other trace minerals. 4) Lentils are one of the best sources for folic acid, a B vitamin critical for preventing neural tube defects. 5) Lentils may protect against some types of cancers and lower heart disease risk.

Can eating peas save your eyesight? Peas are also an excellent source of lutein, which is believed to help fight macular degeneration, the leading cause of blindness in people age 65 and older. It may surprise you to learn peas are not vegetables -- they're actually legumes. Either way, a 2/3-cup serving contains about 5 grams of protein, or about 10% of the daily protein needs of a 130-lb. person. Like other legumes, peas are rich in B vitamins, minerals and soluble fiber. While it's a treat to eat fresh peas in late spring and early summer, shucking them is tedious. Frozen peas are just as nutritious as fresh. Add them to pilafs, bean salads and soups.

Parsley isn't just pretty on the plate -- the green herb may help keep you in the pink. Parsley is rich in potassium, vitamins C and A, folic acid, iron and copper. It also contains phytochemicals that may have cancer-fighting and heart-protective properties. Research into these potential health benefits is in its infancy, however, and there's no data directly relating parsley consumption and lowered disease risk. To wash fresh parsley, dunk the leaves in a large bowl of cold water. Shake off the excess, wrap in paper towels and refrigerate in a plastic bag. It'll keep for several days. Add larger quantities to pilafs, potatoes, egg dishes and vegetable sautes shortly before you finish cooking for a nutritious boost that's not just cosmetic.

Here are five good reasons it just might be lentils. 1) Lentils, a fine source of plant protein, don't take hours to cook, unlike other dried beans. 2) Lentils are rich in soluble fiber, which helps control blood cholesterol. 3) Lentils provide some calcium, iron and other trace minerals. 4) Lentils are one of the best sources for folic acid, a B vitamin critical for preventing neural tube defects. 5) Lentils may protect against some types of cancers and lower heart disease risk.

BOSTON (Reuters Health) - If animal studies are correct, black raspberries and strawberries may be "very, very powerful" inhibitors of cancer growth, an Ohio researcher reported here this month at the American Chemical Society's annual meeting.

People should make berries one of their daily fruit servings, or at least try to eat berries two or three times a week, Dr. Gary D. Stoner of Ohio State University told Reuters Health.

Animal studies by Stoner and his colleagues found the berries were potent inhibitors of cancer development in rodents given cancer-promoting chemicals. The team is now planning studies in people to investigate the effect of berries on both esophageal and colon cancer.

Stoner and his team are studying squamous cell carcinoma (SCC) of the esophagus, which makes up 95% of cases of esophageal cancer worldwide. Overall, survival is very poor, with 10% of patients living 5 years after diagnosis.

Esophageal SCC is particularly common in China, Japan, the Transkei region of South Africa, Iran, France and Puerto Rico. Men are more likely than women to develop the disease, and African Americans also face an increased risk compared with whites.

Smoking, alcohol, salt, and hot and spicy foods are known to promote the development of esophageal SCC. Fungal toxins and chemicals called nitrosamines--both found in the Chinese diet--and vitamin and mineral deficiencies have also been implicated.

To investigate strategies for blocking esophageal SCC growth, Stoner and his team fed rats two types of cancer-promoting nitrosamine chemicals. While chemicals called isothiocyanates proved to be the best way to stop tumors from forming in the first place, strawberries and black raspberries from an Ohio farm worked best for preventing tumors from growing.

Rats that consumed 5% to 10% of their diet as freeze-dried black raspberries and strawberries showed dramatic reductions in the growth of precancerous cells and tumor progression, the researchers found. And in other animal tests, Stoner told Reuters Health, the berries reduced colon cancer growth by 80%.

But there are obstacles. For one, he pointed out, berries are a seasonal food in most of the world, which has also made it difficult to conduct epidemiological studies of their effects on cancer. And in some countries where esophageal SCC is a major problem--like China--people rarely eat berries. Finally, berries are expensive.

One way to get around these problems, Stoner said, might be to use extracts of the freeze-dried berries. He and his colleagues have been able to develop some potent berry extracts, he added.

Stoner and his team have completed Phase I trials to investigate the toxicity of the berries and whether berry components reach the bloodstream. People who ate two large bowls of berries a day showed no toxic effects, and many fruit components were absorbed into the blood, according to Stoner.

The researchers, in partnership with a food company, are now launching Phase II clinical trials to investigate whether berries have a cancer-protecting effect on esophageal cancer among people in China and the US. They also plan to investigate the effect of berries on colon cancer.

(HealthScoutNews) -- Good news about a convenient, tasty kid food: peanut butter. It can help protect against two serious health threats -- heart disease and obesity -- reports Clarian Health Partners, an affiliate of Indiana University.

Recent studies show that diets rich in peanuts and peanut butter appear to protect against heart disease by lowering levels of bad LDL cholesterol and controlling body weight, benefits that older children and teens need more than ever. Just don't let the kids overdo it.

And remember to follow this important caveat: The American Academy of Pediatrics suggests that parents wait until their children are at least 2 years old before introducing them to peanut butter. Hold off until age 3 if either parent has any type of allergy.

Although vitamins are a small part of our diets, they are absolutely essential to life. This is true because the human body can only produce Vitamin D; all other vitamins must be taken into your body by foods you eat. This sometimes poses a problem to people who are trying to limit the amount of food they eat.

Vitamin A can only be found in animal products, including butter, eggs, oils and fish liver. However, there is a yellowish substance in plants called "carotene" which can be changed to Vitamin A in animals. The RDA (Recommended Daily Allowance) for an adult is about 1.5 mg (5,000 IU.)

Vitamin A is necessary to maintain the epithelial cells of the eyes, skin and the digestive and respiratory tracts. Vitamin A deficiency causes the cells to become flat and less resistant to infection. Sometimes Vitamin A (well deserving) is called the "anti-infection vitamin."

Vitamin B Complex used to be known as the "anti-beriberi factor," but now the Vitamin B Complex has been separated into other materials with different biologic effects. Liver, and yeast are prime sources for Vitamin B.

Vitamin B1 is the first part which is separated from the rest of the complex. Thiamine helps prevent beriberi. Although this vitamin can now be synthetically prepared, it can be found in Liver, port, yeast, nuts, and some grains. An average adult requires 2 to 3 grams of Vitamin B1. Breads, flour and cereals are now enriched with thiamine so there is no longer a worry of deficient Vitamin B1 intake, which would cause beriberi.

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