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Put
more cranberries into your meals
Sept. 06, 2007
Suzanne Havala Hobbs
Kitchen
wisdom has it that cranberries can help women prevent urinary
tract infections. What’s the truth, and how should cranberries
factor into any health-supporting diet?
A reader question prompted me to revisit this bit of food
lore. “Would you expect a big difference in the quality
of cranberry supplements?” asked Nancy S., who noted
that prices for apparently similar cranberry supplements varied
widely from store to store.
Frankly, I hadn’t realized that the supposed medicinal
qualities of cranberries had been parlayed into supplement
form.
Before answering Nancy’s question, let’s consider
the evidence for whole cranberries and cranberry juice. A
number of human studies – none of them conclusive –
suggest cranberry juice may prevent – but not treat
– urinary tract infections. Many of these studies were
funded by Ocean Spray, makers of cranberry juice cocktails
and other cranberry products, according to a National Library
of Medicine and National Institutes of Health review.
The prevailing theory as to how cranberries wield their benefits
is that the berries contain a form of tannin that prevents
bacteria from adhering to the bladder wall. The amount of
cranberry juice – or whole or concentrated cranberries
– needed is unclear, so it’s not possible to make
precise recommendations about how much to eat or drink.
Still, it seems safe to say that including cranberry products
regularly in ordinary amounts is a good idea for anyone who
likes cranberries.
They’ve got a lot going for them. They’re rich
in vitamin C and other beneficial antioxidants. Flavonoids
that give cranberries their red color may also help reduce
“bad” (LDL) cholesterol levels and prevent blood
clots that cause strokes and heart attacks. Some research
suggests cranberries may aid in the treatment of stomach ulcers,
though more studies are needed before a solid claim can be
made.
What’s an ordinary or, dare I say, “moderate,”
amount of cranberries to eat? Examples include adding a handful
of dried cranberries to a bowl of cereal, salad or rice pilaf,
stirring whole cranberries into salsa or adding a scoop of
cranberry sauce to an entrée. A small – six ounce
– glass of cranberry juice cocktail is another example.
You can also add whole, fresh cranberries to quick breads,
fruit pie or apple crisp.
Keep in mind that cranberry juice cocktail, like any fruit
juice, is relatively high in calories. A small glass contains
about 100 calories. Unadulterated cranberries taste very tart,
so sugar is usually added in processing. Some diabetics and
anyone watching their weight may consider buying diet instead
of regular cranberry juice, or mix a small amount with seltzer
water to dilute it.
What about cranberry supplements in tablet or capsule form?
My advice: Save your money and eat the whole berry or drink
small amounts of juice instead. Most nutritional supplements
prove less effective than the foods that contain natural amounts
of nutrients. Quality can vary greatly between and within
brands, and we have a lot yet to learn about possible interactions
with other drugs, supplements, and foods. Be sure to consult
your health care provider before taking any supplements, especially
if you are on other medications.
Then, the next time a wait person asks what you’d like
to drink, feel free to take the cranberry juice, or add a
scoop of cranberry sauce to your sandwich. It can’t
hurt, and it might actually help.
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