Foods of plant origin (II)

In this presentation we will study the most important nutritional characteristics of the following food groups of plant origin: nuts; oils and fats; sugar, honey, and beverages.

Nuts and dried fruits

This group includes hazelnuts, almonds, peanuts, walnuts, chestnuts, pistachios, pumpkin or sunflower seeds, etcetera. They provide protein and high levels of monounsaturated and polyunsaturated fats, which promote many beneficial effects on health, such as reducing the risk of obesity and type 2 diabetes. They are low in carbohydrates, although they contain an appreciable amount of fiber.

They contain minerals such as magnesium, phosphorus, calcium, potassium; and some vitamins such as B6, B9 and E. They do not contain vitamin A, D or C.

It is recommended to include in the diet at least 5 times a week a portion of between 15 and 30 grams - half a cup - of nuts.

Important: Children under four years of age should be given ground nuts to avoid choking.

Oils and fats

This group includes the following types of oils and fats:

• Olive oil

• seed oils - sunflower, soybean, corn - tropical oils - coconut and palm oil

• tropical oils -coconut and palm-, and

• hydrogenated fats

• fats of animal origin -lard and butter-.

Olive oil

It is mainly composed of monounsaturated fatty acids -73%-; saturated fatty acids -14%- and polyunsaturated fatty acids -11%-. This composition -high in monounsaturated oils and low in polyunsaturated oils- makes it the most stable culinary oil at high temperatures, making it ideal for preparing fried foods.

The monounsaturated fatty acids contained in olive oil cause the reduction of bad cholesterol in the blood -LDL- and the increase of good cholesterol -HDL-, protecting the organism from cardiovascular diseases. Olive oil is also rich in vitamin E, which acts as an antioxidant in cells, facilitating proper nutrition and tissue regeneration.

Olive oil is also rich in polyphenols -antioxidant bioactive substances- which reduce the risk of suffering from degenerative diseases such as Alzheimer's and some types of cancer, such as colon, prostate, breast and others.

Seed oils -canola, sunflower, soybean, corn-.

Seed oils are mainly composed of polyunsaturated fatty acids (omega-3 and omega-6) and to a lesser extent of monounsaturated fatty acids and saturated fatty acids. Their high content of polyunsaturated fatty acids makes them less stable to culinary treatments than olive oil, so when used for frying they may give off unpleasant odors.

Because of their high content of polyunsaturated fatty acids, seed oils promote beneficial health effects, such as lowering blood pressure, preventing arrhythmias and the formation of blood thrombi. They are also an important source of vitamin E.

Tropical oils -coconut and palm-.

Tropical oils are mainly composed of saturated fatty acids; in coconut, for example, they make up 80% of their fat content; therefore, it is recommended that the consumption of these fats be moderate.

Hydrogenated fats -trans fats-.

These are artificial fats obtained through industrial processes where unsaturated oils are saturated and therefore solidified. Some margarines and partially hydrogenated oils may contain hydrogenated fats. These fats are used in the manufacture of puff pastry dough, pastries, cookies, industrial bakery products, potato chips, snacks and popcorn.

It is not recommended to consume trans fats because they increase the risk of myocardial infarction, arteriosclerosis and diabetes.

Animal fats -lard and butter- are not recommended.

Lard is composed of 42% monounsaturated fats, 39% saturated fats -including cholesterol- and 15% polyunsaturated fats. Due to its high content of saturated fats, it is recommended that its consumption be moderate and occasional.

The fats contained in butter are mostly saturated, so although it is an important source of fat-soluble vitamins A, E and D, moderate and occasional consumption is recommended.

Sugar and honey

Sugar: Table sugar contains only simple carbohydrates -sucrose (99.5%)-, so it provides easily digestible energy and is devoid of nutrients.

Honey: Honey has fewer calories and a greater sweetening power than sugar; it is contraindicated in children under one year of age as it may contain the bacteria that causes infant botulism.

It is not recommended to add sugar or honey to children's food for the following reasons:

• Sweet foods contain excess calories that can lead to overweight and obesity.

• Sweets are generally lower in vitamins and minerals.

• Sweets are the main cause of tooth decay.

Beverages

This group includes water, juices and nectars, industrial soft drinks and stimulant beverages -coffee and tea-, and alcoholic beverages.

Water: As we have already explained in this course, no other element is more involved than water in the optimal functioning of all organs and systems.

For proper hydration to exist, there must be a balance between water intake and water loss; therefore, adults should provide water frequently to children, especially when they are engaged in intense physical activities, since sometimes children, because they do not want to leave the game, stay too long without drinking, running the risk of suffering from deficits of water and mineral salts in the body.

Juices and nectars: They provide large amounts of water, so they can contribute to the maintenance of good hydration. In general, juices and nectars benefit health as long as they are consumed in moderation and without added sugars or sweeteners; without forgetting that the ideal liquid for hydration is water.

Industrial soft drinks: Although they increase energy and water levels in the body, they are so harmful that it is not recommended that children drink them except in special situations.

Stimulant drinks -coffee and tea-: Although they increase energy and water levels in the body, they are so harmful, that it is not recommended that children ingest them except in special situations.

Alcoholic beverages: Alcoholic beverages provide the body with energy due to their alcohol content -a toxic substance-, and due to the sugar present in some liquors, aniseed and brandies; beer also contains some nutrients, such as carbohydrates and vitamins B12, B2 and folate; and moderate consumption of red wine favors the circulatory system and has anti-inflammatory effects.

The aforementioned contributions can be found in other foods that can provide us with many nutrients without having to subject us to the potential health risk that alcohol represents. For this reason, the ingestion of alcoholic beverages is not recommended, much less in children or adolescents where any form or concentration of alcohol is prohibited.