HEALTHY SNACKING

with a focus on Lycopene

A report of the Nutrition Australia seminar, sponsored by Vogel’s, held at Wollongong University on 19th October 2000. Vogel’s support the work of Nutrition Australia as a Gold Corporate Member of the Foundation.

Presenters:
Opening comments from Prof. Peter Howe from the Smart Foods Centre at Wollongong University, welcoming Nutrition Australia, endorsing Nutrition Week and reminding us that healthy snacking started with Adam and Eve.

Prof.Tony Worsley, Dept of Public Health, Adelaide University.
TOPIC: Scientific Information on Snacking.

Sherry Clewlow, Chef, Food Lovers Workshop, Chair of Vic. Division of Nutrition Australia
TOPIC: High Satiety - presenting an organoleptic view.

Dr Zohar Nir, Lyco Red Natural Products, Israel.
TOPIC: Health Benefits of Lyco Soy (TM) Snacks.

Conclusions: Prof. Mark Wahlqvist, National Chair, Nutrition Australia.

The Macquarie suggests - a small portion of food or drink, a light meal, anything easily done

M. Chiva (Brit J Nutrition, Suppl 1: S21-S28, 1997) refers to snacking, or food intakes distributed widely over time, as ‘alimentary vagabondage’! An appealing definition perhaps for the informal Australian life style.

From history we have ethnographic evidence of snacking; the multiple erratic intakes of the hunter gatherers, the development of regular eating patterns in harvest societies as farming evolved and much adaptation to changing circumstances as the world progressed through the agricultural and industrial stages of change. For example the strict eating disciplines of old China versus easier going attitudes in times of widespread affluence.

People snack for many reasons including:

• convenience,
• poor food preparation skills,
• certain social occasions - eg at football, cinema, watching TV
• to satisfy hunger - habitual hunger (and non-hungry "emotional" eating)
• when dieting for weight control
  

The National Food Consumption Survey showed that Americans experience 3.47 eating events daily (90% ate between 1.50 and 4.49 times daily). A study completed in 1994 (Cross AT et al, JADA, 94:1398-1403) provides evidence that while people snack throughout the day most snacking takes place in the evening, possibly in front of the TV. Eating patterns related to snacking are largely unexamined. It appears that snacks eaten away from home will be higher in fat, sugar and salt than those eaten at home. Snacks could be valuable contributors to the total daily nutrient requirements if healthy choices are made.

While much more research on links between food consumption patterns and health outcomes is required, studies relevant to snacking have been completed on short term ‘insulin-lipid metabolic’ influences (Jenkins-DJ; et al, Am-J-Clin-Nutr. 1994 Mar; 59(3 Suppl): 706S-709S; Jones P, Am J Clin Nutr, 1997: 66, 438-446; McGrath S & Gibney M. Eur J Clin Nutr, 1994, 48, 402-407), longer term carcinogenesis, mood and cognition.

There may be benefits in increased meal frequency in people with Type 2 diabetes; carbohydrate and lipid metabolism appears more favourable when meal frequency is increased. In people without diabetes, lower total and LDL levels and reduced daytime insulin levels have been seen (Arnold L, et al,1997,20:1651-1654). It has also been found that spreading the nutrient load may reduce the need for insulin in the disposal and tissue uptake of carbohydrates.

Bowel cancer studies suggest that snacking may be associated with increased incidence of bowel cancer but there are many uncontrolled confounders. The hypothesis is that bile acids are secreted from the gall bladder into the bowel with each intake of food, small amounts of bile acids pass into the colon and are converted into secondary bile acids which damage DNA and promote cellular proliferation in colonic epithelium (Shoff SM et al, Nutr & Cancer, 1997 27: 22-25; Favero A et al, 1998, Nutr & Cancer, 30: 182-185). However, there are many confounders and biases in these studies.

Mood and cognition studies are much better substantiated. Food intake has acute effects on the autonomic system, cognition and mood. The timing of intake and the macronutrient contents of foods affect mood and cognition especially short term memory ( Kanarek R Brit J Nutrition, 1997, 77:S105-S120). High energy snacks have been linked to better attention and digit recall (Kanarek R & Swinney D, Appetite,1990,14:15-27). It has also been shown that glucose has an important role in improving short term memory (Benton D et al , Neuropsychologia, 1994, 32: 595-607), a steady supply from snacks maintaining levels rather than the level peaking and dropping in people who eat three meals a day. Nutrients are also powerful regulators of satiety (Blundell JE 1991 Clin Appl Nutr 1(2): 21-31) as may conditioning (Rozin et al 1998, Psych Sci 9: 392-396).

• True flavour
• Long term satisfaction V instant gratification
• Foods that give energy over a long period
• Involvement in food preparation
• Quality produce V quantity
• Seasonal foods (better flavour)
• Foods of integrity
• Positive environment
• Living a fulfilled life
• Eating in a socially pleasant environment
• But above all don’t just eat to be full, eat to be fulfilled.
  

• A salad of seasonal fruits eg 3 or 4 different types of melon, berries or stone fruit
• Any fruit that has been grown, ripened and stored well...preference for
  the best flavour is to pick your own - for the lucky ones who can achieve this
• Roast vegetables
• Soups
• Salads of great variety
• Grilled vegetables on toasted rye bread
• Banana with almond or peanut butter on a chewy multi-grain bread
• Bean dips, pestos and purees rolled in pita
• The Lycosoy snacks discussed at this seminar with hummus or frijoles dip
• Dolmathakai (stuffed vine leaves)
• California rolls
  

Being empowered , or being in control of your food is about making informed food choices, selecting ingredients and preparing your own. We know from studies cited by Tony Worsley that snacks eaten at home are more likely to be nutritious than those eaten away from home. Life is too short not to enhance the quality of life through cooking or preparing food. Many snacks are eaten raw or ingredients are very quickly assembled. This is not time consuming and is important for future health.

Individuals who suggest that they do not have time for food preparation need to re-prioritise their life and be grateful for the food supply we have in Australia.

Lycopene is the carotenoid that makes tomatoes red. It is a powerful antioxidant. It appears that lycopene can reduce the risk of certain cancers, the eye disorder age-related macular degeneration, atherosclerosis and sun damage to the skin.

Lyco Red Natural Products process millions of tonnes of tomatoes each year, using the whole tomato and using the extracted lycopene for Vogel’s LycoSoy crisp sticks, a new
snack food. These crisp sticks are labeled as being rich in lycopene, soy, antioxidants, folate and containing olive oil.

Lycopene is better absorbed by the body when it is cooked with some oil. The cooking helps to break down the cell walls of the tomato releasing the lycopene and the oil helps increase its absorption. For this reason the LycoSoy crisp sticks contain olive oil. The snack food is also a good source of vitamin E and of phytoestrogens.

In a study by E Giavannucci, Boston, it is reported that data regarding the relation between tomato consumption or lycopene level and cancer risk are too limited at present to support firm conclusions. About half of the relative risks comparing high to low intakes or levels for tomatoes or lycopene were approximately 0.6 or lower, that is, the high consumers of tomatoes appeared to be at approximately 40% lower risk of
cancer. The reasons why tomatoes and tomato products confer this benefit is not clear.

Overall tomatoes are an important source of several nutrients, and the predominant source of several carotenoids, particularly lycopene. Lycopene has received the most attention, but whether apparent anticancer properties result from lycopene remains
unproven. However lycopene has several notable characteristics that may be beneficial, for example it appears to be the most efficient quencher of singlet oxygen and free radicals among the common carotenoids. Because of the apparent health promoting qualities lycopene is being added to edible oils in Japan.

For more information visit
www.vogels.com.au or www.lycored.com

Plant based diets are relatively protective against cardiovascular disease in long term studies, in a way which is at least as effective as dietary fat modification. The basis for this phenomenon is undoubtedly as complex as the chemical and culinary complexity of plant derived foods which may be fruits, vegetables, legumes, nuts and cereals. One
mechanism by which plants may protect against cardiovascular disease is through their wide range of antioxidant compounds. A range of carotenoids, including lycopene, is part of this protective chemistry (Esterbauer et al, 1989).

While there is no evidence that beta-carotene protects against cardiovascular disease, most of the studies which have considered lycopene show protection against either coronary heart disease (Kristenson et al., 1997;Kohlmeier et al, 1997) or cerebrovascular disease (Schmidt et al, 1996). These include studies where food intake
and tissue levels have been considered.

Food sources of lycopene include tomato, watermelon and apricots. More needs to be known about the usage of these foods in relation to health outcomes. As with all nutrients, the blood levels of lycopene are not solely determined by intakes. The bioavailability of lycopene is important, and generally higher with cooked sources (like tomato paste or ketchup). Co-ingestion of fat is likely to improve lycopene bioavailability.

The apparent biological effects of lycopene are likely to be due largely to its powerful ability to trap the damaging singlet oxygen species. There are also ways in which lycopene may reduce atherogenesis – more directly at the arterial wall, through altered activity of inflammatory cells, and changes in endothelial (arterial lining) function.