Thanksgiving...for Health

Although the holidays are often associated with less-than-healthy eating habits, a recent study found that some of the key Thanksgiving dinner staples – corn, beans and pumpkin – may actually help manage blood sugar and blood pressure.

Researchers from the University of Massachusetts, Amherst explained that levels of obesity-linked diabetes and high blood pressure are highest among native communities in North America. This is linked to changes in dietary pattern towards high calorie foods such as sugar, refined grain flour and sweetened beverages.

The study authors suggested that a return to traditional dietary patterns may help to reduce these disease problems because of the better balance of calories and beneficial nutrients. Substances called phytochemicals found in fruits and vegetables appear to fight against diabetes and high blood pressure.

The study found that pumpkin showed the best overall potential and concluded that the early Native Americans had the right idea - traditional plant food combinations can generate a whole food profile that has the potential to promote health by reducing the risk of diseases and complications.

Integrative therapies with good scientific evidence in the treatment of diabetes include beta-glucan, bitter melon, ginseng, gymnema and stevia. Omega-3 fatty acids also have strong scientific evidence for high blood pressure. Both of these conditions should be managed by a qualified healthcare professional.

For more information on the nutritional value of various foods, please visit Natural Standard's Nutrition database.

Comments

[D Martin]

This makes sense, as long as you don't over imbibe in the potatoes, gravy, pie, et al. and eat four times as many calories in one meal as one usually eats in a day. That's the rub... it's important to avoid overeating on Thanksgiving, which is hard to do when there are so many rich foods on the table. Can we really stick to the pumpkin, corn, and beans and forgo the other fat and starch laden goodies?

[Shirly]

I just hope people don't use this study to justify stuffing their faces with tons of food on Thanksgiving. Another thing to consider is that a lot of these healthy foods are made in unhealthy dishes. For instance, my grandma makes this delicious green bean casserole with bacon. Is canned pumpkin, which is commonly used to make pumpkin pie, as healthy as fresh pumpkin?

[Lynn Hinderliter CN, LDN]

I read a fascinating article in issue 49, 2000 of the Herbalgram (you can find it at herbalgram.org). It detailed a quest initially undertaken by 20 Native Americans of the Seri and O'odham tribes that eventually expanded to include 120 "Desert Pilgrims"

These tribes, who were finally tired of the probing research undertaken by the National Institutes of Health into the high incidence of Diabetes in Native Americans, decided to organize a trek through their ancestral region, eating nothing but indigenous foods and living off the land. They were full of trepidation at the start of the trek, not sure they could make it through the 12-day, 240-mile journey.

Along the way, they only ate prickly pear and other cacti, wild greens, wild game (supplied both by villages they passed through and the efforts of their own hunters), beans, mescal, chia seeds and chilies. They drank only water and teas made from creosote bush, damiana and desert lavender (among other herbs).

At the end of the walk, there were reports of dramatically reduced blood glucose levels, as well as improvements in cholesterol levels. This is living proof of the wisdom of the Paleolithic diet, which can be simply summed up as "if it didn't exist 100 years ago, don't eat it." I would add "if it doesn't rot with time, don't eat it!"

[Stella]

Just another excuse to be a glutton. I think we all just need to learn to eat anything, really, in moderation. In one of my magazines I read that the average American will consume more than 4,500 calories on Thanksgiving (side note: 3,500 calories equals one pound).

[S.B.]

I agree with Shirly. The study only indicates that the vegetables used to make up a thanksgiving dinner are healthy. So this doesn't mean that we are necessarily being healthy by eating them. I think people should use this information and make healthier alternatives to the usual high-fat and high-calorie dishes we are used to.

[Dina]

I say, if you practice moderation the rest of the year, one day of imbibing won't set you back too badly. Go for a walk or a run the next day (through the malls on Black Friday).

[P.J.]

I don't think this article was discussing the amount of food consumed on Thanksgiving, but it was merely observing that several foods that have been recently studied to provide health benefits also happen to be Thanksgiving Day staples. This does not mean that eating these foods solely on Thanksgiving will make you healthy, nor does it discuss the negative effects of overeating. I think people have enough common sense to understand that this article has nothing to do with Thanksgiving at all.

[Emily]

Obesity and diabetes have spread all over the globe, and the main reason behind it is the unawareness of people towards the food that must be consumed.

[Sarah]

I see that pumpkin was found to be the most effective. Do these benefits also apply to pumpkin pie? THAT would be great news

[Shelly]

Was this actually a study of something? Or was it a compilation of observations, like how Native Americans are now unhealthy, just like the rest of Americans?

[Francesca]

I agree with P.J. The authors aren't really saying that all the food we eat on Thanksgiving is good for you. They're just saying that many of the vegetables that were consumed when the Native Americans and Pilgrims ate together have health benefits.

[Dierdre]

I bet cranberry also showed a lot of beneficial results. This is one of my favorite foods and drinks, and it has been shown to have a lot of positive effects on the body. Not only is it an antioxidant, but it may also act as an antibacterial and help prevent some types of infections.

[Timothy]

Isn't there something in turkey that makes you sleepy? Has anyone else heard this before?

[Rachel]

Timothy,

Turkey contains an amino acid called L-tryptophan. Once turkey is digested, this amino acid enters the brain and changes into a chemical called serotonin. Serotonin affects mood and can make you feel tired or relaxed.

[Rihanna]

I don't think this study is another excuse to be a glutton. Rather, I agree with Lynn, "if it didn't exist 100 years ago, don't eat it." I would add, "if it doesn't rot with time, don't eat it!" I think that was the intention of this study and not to encourage people to gorge themselves on Thanksgiving. Also, the study itself does not refer to Thanksgiving, just the new story. Important differentiation.

[Marcy]

Did pumpkin seeds offer any benefit. They're one of my favorite snacks this time of year.

[Troy]

Well, one thing I got from this study is the importance of making sure meals are a combination of different foods of the food pyramid. When I think of Thanksgiving, it brings to mind a variety of different foods made from meats to vegetables. We should remember to eat with a sense of balance and moderation, and then we should be fine.

[Jenna]

The biggest problem convincing people to take better care of their health is fitting nutrition into the fast-paced, instant gratification-based lifestyles of so many people today. It isn’t so much that healthier foods don’t taste as good if they’re prepared correctly, but rather that so many people don’t have the time or the patience to understand and prepare these foods in order to reap their benefits. High-calorie, processed foods are much more easily at hand for a quick-fix to satisfy hunger whereas “traditional dietary patterns” just aren’t convenient for the average person in today’s society.

[Carina]

Jenna,

I agree that the majority shift towards obesity, high blood pressure, obesity-linked diabetes, etc. is definitely a result of people cutting corners in their diets and exercise habits. However, there HAS been a major increase in health awareness and studies, like this one, exploring the causes and the solutions of these dietary problems. Despite major setbacks in the past few decades, I do have to say that in recent years, I feel that a lot more emphasis HAS been placed on a more “traditional” diet (i.e. salad options at fast food restaurants) and on creating awareness of the dangers of unhealthy diets and the best ways to fix them.

[Joshua]

Wow Lynn! That is a real cool article! Their journey sounds challenging, but what a way to make a point! I have no doubt in my mind that eating staple foods, such as fruits and vegetables, is the healthy thing to do. But in our society, it becomes about convenience, and people are trying to grab a bite to eat while on the run. If you look around, then you realize how difficult it is to find the healthy option. Nevertheless, I guess we should all make that extra effort since it is only for our own benefit.

[Marsha]

It's really interesting to think about what was eaten at the first Thanksgiving and what is eaten today. Although we eat many of the same general fruits and vegetables - cranberries, pumpkin, corn, potatoes, and turnips - they're prepared in such a different way today.

[Grace]

I think the results of this study are pretty logical. I don't know about everyone else, but I'm not going to gain two pounds again in just one day. This Thanksgiving I'm going to eat all the main foods we normally eat, minus all the sugar, refined grain flour and sweetened beverages.

[Clark]

I actually think I eat healthier on Thanksgiving than I do on most other days of the year. The whole day is spent preparing a delicious, well-balanced meal. During the work week, I usually end up eating frozen, pre-prepared, or fast foods for dinner. For me, a slow-roasted turkey and lots of fresh fruits and vegetables is a nice change.

[Judy]

This is a great and festive article; it makes me feel better about all my favorite Thanksgiving foods! If only people ate the veggie parts like the corn, beans and pumpkin on a more regular basis then these benefits may be seen more regularly as well.

[Lucy G.]

It’d be interesting to know what diseases these foods may help prevent, in particular pumpkin. It seems as though that is the most seasonal of the foods listed and it might be a good reason for people to try to incorporate it into their diets at more times throughout the year.

[Deb]

Do the integrative therapies, such as beta-glucan, gymnema and stevia also help with fluctuations in blood sugar levels? I often find myself having low blood sugar no matter how controlled my diet is, and I’m wondering if any of these have been proved to help level that out?

[Jane M.]

After just spending a Thanksgiving eating all day, I can say that the amount of certain foods I ate is probably what was not too healthy about the meal. Although there were plenty of vegetable options, I only took small portions of those compared to the potatoes and bread that took up much of my plate. Now I know what people mean by having balance in your diet. It is important to incorporate fruits and vegetables in your diet, but they need to be in somewhat equal in proportion to the other foods you are eating.

[JP]

I heard that the average American consumes 3,000 calories during Thanksgiving dinner and almost 300 grams of fat...OUCH. Any advice on how to cut back on the calories and fat in a "traditional" Thanksgiving meal? I suppose this story answers that question - I doubt the Native Americans/first Pilgrims had sweet potato souffle...they just had potatoes boiled to perfection over the fire...

[Mulder]

Speaking of pumpkins, they are full of benefits, just as this article concludes.

Pumpkin seeds alone are a good source of iron, zinc, essential fatty acids, potassium and magnesium. They also promote prostate health since components in pumpkin seed oil appear to interrupt the triggering of prostate cell multiplication by testosterone and DHT. Removing the white hull of the pumpkin seed reveals an edible, green-colored seed inside that is commonly referred to as a pepita in North and South America.

Also, it's interesting to note that one gram of pumpkin seed protein contains as much tryptophan as a full glass of milk.

So, when it comes to an easy, convenient and natural way to maintain/improve your bodily health, pumpkin is definitely a good option.