The Environmental Working Group released its annual report of what it calls the Dirty Dozen this week. The list ranks fruits and vegetables by the amount of pesticide residue detected. Pesticide on food? It sounds like something to worry about, but experts advise looking at the facts, such as the very small amount of pesticide found.

“Foods on the Dirty Dozen list pose no risks to consumers due to the extremely low levels of pesticides actually detected on those foods,” said Dr. Carl Winter, a Best Food Facts expert who was quoted in the Washington Post.

EWG advises consumers to only buy organic types of produces that it lists on the Dirty Dozen. Their advice, however, has had serious unintended consequences. A study by the Illinois Institute of Technology in Chicago found that confusion about the list has caused shoppers to buy less of all types of fruits and vegetables.

One possible reason is because organic produce often costs more. As Dr. Ruth MacDonald has shared with Best Food Facts, “There is a widely held thought that conventionally-grown fruits and vegetables are loaded with pesticide and herbicide (chemical) residue. This is simply not supported by facts. The FDA and USDA routinely monitor the food supply for chemical residues and post results on their websites.”

Best Food Facts dietitians agree wholeheartedly with this from EWG: “Eating plenty of fruits and vegetables is essential no matter how they’re grown.” The advice from dietitians is to wash all fruits and veggies under running tap water, then eat up – two to three cups of each per day.

Originally published March 10, 2017

_{“Harvest time: local farmers sell organic produce at the Ann Arbor Farmer’s Market” by University of Michigan School of Natural Resources & Environment is licensed under CC BY.}

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How do you ripen bananas faster?

Dr. Brecht: “The way to get bananas to ripen faster is:

1. Hold them at room temperature.
2. Enclose them in a paper bag (not a sealed plastic bag) or place in a ripening bowl along with an apple or an already ripe banana. The idea behind the bag/bowl is that bananas ripen in response to ethylene, a gaseous plant hormone produced by many ripening fruits, including bananas. You are allowing a higher concentration of ethylene to accumulate around the unripe bananas when you place them in a bag or ripening bowl with a fruit that is already producing lots of ethylene.”

Is there any credibility to the claims online about being able to ripen bananas faster? (Ex: separating the bananas and wrapping saran wrap around the stem, hanging them on a banana hanger, etc.)

Dr. Brecht: “None of those methods would result in faster ripening, as far as I know.

How long do bananas take to ripen naturally?

Dr. Brecht: “Around four to five days at room temperature, depending on how far along with ripening the fruit are when you start. (The modified atmosphere, Clearly Fresh, bag I mentioned will about double that time frame).”

Bananas will ripen… around 4-5 days at room temperature, depending on how far along with ripening the fruit are when you start.
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Some additional ways to ripen bananas include: (from Spoon University)

1. Leaving them in a bunch
2. Place in warm places
3. Place in a paper bag
4. Baking them in the oven

Are you wondering why you would want your bananas to ripen faster? For baking or quick eating, of course! We gained some inspiration from Yellow Bliss Road’s Peanut Butter Chocolate Chip Banana Bread to try to ripen our own bananas faster.

There are many options when it comes to speeding up the ripening process of bananas. However, if you’re looking for ways to slow down the process, we’ve done some digging on that topic, too. Dr. Brecht gave us the scoop about how to slow down the ripening process, and he also told us where we shouldn’t be storing our bananas.

The post How To Ripen a Banana Faster appeared first on Best Food Facts.

How should I be storing my bananas to maintain freshness?

Dr. Brecht: “Compared to keeping bananas on an open kitchen counter, placing the fruit in a cool place (not less than about 58 degrees though) will slow ripening and allow them to last longer.

“In addition to cool temperature, a loosely closed (not sealed) plastic bag can reduce water loss, which promotes the brown spot formation.”

So, how does storing bananas this way slow down ripening?

Dr. Brecht: “It’s also possible to keep bananas in a plastic bag that restricts diffusion of respiratory gases and creates a modified atmosphere, but that can be a little risky to try on your own due to the possibility that the atmosphere will become too extreme and trigger fermentation.”

Is there anything that you recommend storing bananas in?

Dr. Brecht: “One bag that I can recommend is Breatheway Clearly Fresh bags, which are designed for this purpose.”

Bananas, like most fruits, react with ethylene, an airborne hormone, which jumpstarts the ripening process. When a fruit comes in contact with this gas, the acids start to break down. One of the reasons that bananas ripen so quickly is that they create a larger amount of ethylene than most fruits.

So, what’s the next step for prolonging the shelf-life of bananas? GMO bananas.

How would GMO bananas impact people?

Dr. Brecht: “The gene being modified is always going to be chosen because some trait will be improved. It may be a gene that confers resistance to a disease during plant growth; it could be a gene that improves flavor or shelf life. A GMO banana in which the modification is of a gene involved in pro-vitamin A production has been developed. Those bananas are much deeper yellow color since the gene makes an enzyme involved in beta-carotene (pro-vitamin A) synthesis, which is a yellow-colored natural compound. Of course, those bananas are nutritionally superior to the wild-type since vitamin A is essential for human health.”

Storing bananas to maintain freshness can be as simple as storing them in a plastic bag to extend their ripeness. Now that you know how to maintain freshness of bananas, is it a good idea to store the bananas in the refrigerator?  Also look at how to make bananas ripen more quickly.

Tweetable: Compared to keeping bananas on an open kitchen counter, placing the fruit in a cool place (not less than about 58 degrees though) will slow ripening and allow them to last longer.
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We reached out to expert Dr. Jeffrey Brecht, Postharvest Physiologist at the University of Florida, to pick his brain about proper banana storage.

Is it safe to store my bananas in the refrigerator?

Dr. Brecht: “Never, never, never put bananas in the refrigerator!

Okay, that’s clear! But why not?

Dr. Brecht: “Bananas are a tropical fruit that is very chilling sensitive. Even a few hours below 58 degrees can injure bananas, and most refrigerators are set at 38-41 degrees. The visual symptom of chilling injury is called ‘under-peel discoloration’ and is due to discoloration of the vascular traces that run through the peel, causing a smoky appearance to develop. Even slight chilling causes aroma loss, so chilled bananas also don’t taste good. The chilling injury also causes loss of vitamin C in bananas.”

We were warned in an old jingle about storing our bananas in the refrigerator, too.  The advice we learned from the jingle? “Bananas like the climate of the very, very tropical equator, so you should never put bananas in the refrigerator.”

Never, never, never put bananas in the refrigerator! Bananas are a tropical fruit.
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Does storing them in the freezer make them last longer?

Dr. Brecht: “Bananas can be frozen for use in baking, but not for eating fresh. It’s best to peel the fruit and mash the pulp with a little lemon juice to inhibit browning, which can occur while the pulp is in the process of freezing. Then put it in a freezer bag.”

So, when it comes to storing your bananas, it’s best not to put them in the refrigerator because of the loss of nutritional value and potential damage to the fruit. 

But what is the best way to keep bananas fresh? Or how can a banana be ripened more quickly?

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Arctic Apple is a trade name for a type of fruit that does not turn brown when exposed to air. Shoppers can buy packages of sliced Arctic Golden apples. The developer, Okanagan of British Columbia, Canada, released the apple in 2016 to a few stores in the Midwest. It will now be available at 400 stores throughout the Midwest and Southern California.

The fruit is interesting because it was created through genetic engineering. We got in touch with Dr. Sally Mackenzie at the Center for Plant Innovation at the University of Nebraska and Dr. Patrick Byrne, professor of plant breeding and genetics at Colorado State University, to peel back the layers and find out what’s underneath this apple.

How Does It Work?

“Arctic Apples are the first genetically engineered food in the US to use gene silencing via RNA interference to reduce production of a naturally occurring protein,” Dr. Byrne said. “In the case of Arctic Apples, the protein whose production is reduced is polyphenol oxidase (PPO), an enzyme responsible for oxidizing phenolic compounds and causing a browning reaction in apples after slicing or bruising.”

Dr. Mackenzie explained that scientists used a technology known as RNA interference to turn off a specific gene. “The gene that is being silenced in the apple is a polyphenol oxidase, an enzyme that participates in the oxidation process that causes browning and off flavor,” she said.

This infographic shows why fruit turns brown when exposed to oxygen. To “turn off” the enzyme, scientists developed a gene construction that the cell recognizes so that the targeted gene is affected.

“What is important to understand is that we are introducing segments of the plant’s own gene to trigger this targeting. Therefore, we are not introducing foreign DNA, but the plant’s own DNA to cause the change,” she said.

This process is “cisgenic” gene editing and is not the same as “transgenic” technology which introduces DNA from a different organism. That process has been used in GMO plants which farmers have grown for many years.

“This differs from genetically engineered herbicide-tolerant or insect-resistant corn, soybeans, and canola, in which a protein-encoding gene from another organism was introduced into plant cells and the novel protein is produced in the plant,” Dr. Byrne said.

Is It Safe?

Dr. Mackenzie emphasized that there are no health concerns with any GMO foods.

“In fact, transgenic technologies on the market have a perfect record for food safety, without a single documented incident of health concern as a consequence of GM technologies. The Arctic Apple presents no health concerns to date that could be reasoned from its design,” she said.

The FDA approved both the Golden Delicious and Granny Smith varieties of Arctic Apples. Foods derived from genetically engineered plants must meet the same legal and safety standards as foods derived from traditional plant breeding methods.

“The U.S. Food and Drug Administration evaluated extensive information provided by the crop’s developer, Okanagan Specialty Fruits. It found that differences in compositional analysis between Arctic and conventional apples ‘were small and would not adversely affect the nutritional quality of the apples or raise any safety concerns’,” Dr. Byrne said.

When novel proteins are introduced in foods, there is concern about the potential for allergic reaction, he said. “In this case, the main effect is suppression of a native gene, rather than introduction of a new gene for the non-browning effect. The only new protein expressed is a small amount of the enzyme made by the selectable marker gene, which has previously been found by FDA to pose no food safety concerns,” he said.

What’s Next?

Expect to see more cisgenic foods in the future.

“This product has shown that it is technically feasible to engineer a plant to suppress production of a protein, even for a multi-gene family of proteins like PPO,” Dr. Byrne said.

Dr. Mackenzie predicts a wide range of new products will make use of the technology.

“We will see more varied types of crop improvements and novel traits, since regulations of cisgenic traits are less onerous and so it will be more feasible to introduce improvements to more varied crops and with much more attention to consumer desire rather than profitability,” she said.

The Best Food Facts team got to sample Arctic Apples and you can see what we thought.

As Arctic Apples make their debut in the marketplace, they introduce cisgenic gene editing that uses the plant’s own DNA to express a specific trait. The non-browning apples could be the first of many foods that use this technique.

Originally published Jan. 31, 2017.

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How many snacks should a child have a day? How about high school and college-aged students? We reached out to expert Dr. Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist, North Dakota State University Extension Service, to find out how to better distribute (and pick!) snacks for people of all ages.

Are there any health benefits for snacks?

Dr. Garden-Robinson: “Well-timed snacks can prevent overeating and also can fill nutrition gaps. For example, if you assess your own diet and determine you aren’t eating the recommended 4 ½ cups (or more) of fruits and vegetables, well-chosen snacks can help you meet your needs.  Fruits and vegetables provide vitamins, minerals, fiber and disease-fighting phytochemicals, which are natural plant chemicals.

“Instead of going to the candy vending machine at work, you might find that a handful of grapes mid-morning and carrot sticks with hummus in mid-afternoon quench your appetite. If you are not getting enough whole grains, have whole-grain crackers or popcorn for a quick snack. Perhaps you are not consuming enough calcium, so calcium-rich snacks such as yogurt, cheese or calcium-fortified cereal might fill your calcium needs.”

What are some snacks that should be avoided? Are there any?

Dr. Garden-Robinson: “Sugary and salty snacks sometimes compete for our attention, even when we have the best nutrition intentions. Try to quench your appetite with nutrient-rich foods. If you occasionally choose ‘less-healthful’ snacks that might be high in calories, sodium and/or trans fat, have a small portion. Read and compare the nutrition labels, put one serving (based on what the package says) in a container, and savor your ‘treat’ slowly without distractions. Avoid eating food directly out of the box or package, because people eat more than one serving if eaten directly from the package.“

How many snacks should a child have a day?

Dr. Garden-Robinson: “On average, children need three meals and two or even three small snacks per day.  Children often cannot eat enough at mealtimes to meet their energy needs, so well-timed snacks can help prevent them from becoming overly hungry. However, keep in mind that continual snacking may lead to excess calorie intake that could contribute to overweight or obesity. Many experts suggest keeping snacks in the 100- to 200-calorie range.”

“Snacks are an important part of the day for school-age children, because kids need to fuel their bodies and brains. In addition to meals, children need healthful snacks to enjoy mid-morning at school, another snack right after school and perhaps, a bedtime snack.”

If your child is more active, does that mean that they should have a higher calorie intake?

Dr. Garden-Robinson “Level of physical activity, age and gender are factors that play a role in how many calories that any of us need from childhood throughout adulthood. Children who are more active usually need additional calories, but the increase in calorie needs may not be as much as we may think.  For example, an 8-year-old female who is ‘sedentary’ may need about 1,200 calories, while her ‘moderately active’ peer might need about 1,400 to 1,600 calories and another ‘active’ female peer may need up to 1,800 calories.”

What are some healthy, and easy, snacks that you recommend for families on the go?

Dr. Garden-Robinson: “Parents will want to think about their children’s food likes and dislikes, and also be a role model for healthful eating. Unfortunately, the majority of U.S. children do not meet the daily recommendations for fruits, vegetables or whole grains, so consider foods from these groups as go-to snacks.  Keep in mind potential food allergies and choking hazards as you plan snacks for children, too. Be sure the pieces are the proper size and texture/hardness for children to safely eat.

For example, bananas, apples, grapes, cherry tomatoes and mini-carrots are portable snacks that require minimal preparation. Parents can make their own cereal snack mixes from their child’s favorite whole-grain cereal, dried fruit such as cranberries or raisins and/or nuts, then place in snack-size zipper-top plastic bags. From the dairy group, consider string cheese (low-fat mozzarella) and whole-grain crackers as a protein-rich fun snack with a little crunch. See Make Your Own Snack Mixes and Nutritious After School Snacks for easy snack ideas and recipes.”

For middle schoolers and high schoolers, what should they be consuming? How many calories a day? Should they be eating more or less snacks?
Dr. Garden-Robinson: “Kids in middle school and high school are still growing and need adequate nutrition and an occasional snack to fuel their development. Most nutrition experts suggest three meals and one snack for older children, but that will vary depending on how physically active the teens are and whether they are going through a growth spurt. For example, a 14-year-old sedentary boy may need 2,200 calories while his active counterpart may need 3,200 calories.

“Teenagers often exercise more independence in their food choices, and they may enjoy making their own snacks. Parents should be sure to have healthful snacks and ingredients readily available in their refrigerator, freezer and/or cupboard.  Make the home environment conducive to healthful choices.  For example, have a bowl of bananas on the counter, and sliced melon, strawberries, yogurt, carrots and broccoli florets in the fridge. Have frozen fruit and Greek yogurt available for smoothies, and whole-grain tortillas, shredded cheese and salsa ready to roll and microwave for a quick warm snack. Hummus (made from protein-rich chickpeas) and whole-grain crackers also make a tasty snack.

“Older kids may be more adventuresome eaters, and they may enjoy preparing their own snacks. Be sure that the budding chefs know about kitchen safety, including proper handwashing as well as safe use of a microwave oven, toaster and/or oven. Set rules about what they are allowed and not allowed to do.”

For a college-aged student, what are some snacks that they could keep in their backpack or in their dorm room for on the go that would be easy and healthy?

Dr. Garden-Robinson: “Trail mix with nuts, seeds, dried fruit and whole-grain cereal are excellent appetite-quenching, backpack-friendly, shelf-stable snacks for students on the go. Many students enjoy high-protein ‘granola-type’ bars. College students often are very creative when it comes to food. Most college students have mini-refrigerators or microwave ovens, so having these options available opens up a wide range of possibilities for snacks, including popcorn, Greek yogurt with fruit, hard-cooked eggs and fresh salsa and chips. Even a high-protein beverage, such as chocolate milk, can be considered a snack. (In fact, research has shown chocolate milk to be a good sports-recovery beverage.) Peanut butter or other nut butter on apple slices provide a tasty study break, too!”

When it comes to snacking, there are proven health benefits. Consider calorie and nutrition needs to have a perfect snack at any age. Here are some ideas.

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Why is it hard to define just one way to pick the best watermelon? Because there are so many types such as seedless watermelons and picnic watermelons.

“There are many ways to pick out a watermelon. At the Watermelon Board, we represent and promote all varieties of all watermelon equally, and nationally. Therefore, our selection tips are rather broad so that they are applicable to shoppers no matter the type of watermelon they are selecting from, no matter the region,” Barlow said.

However, one thing to look for when choosing your watermelon are yellow ground spots.

“[We] prefer the color indicator of butter yellow. Too bright of a yellow color might indicate over ripeness,” Barlow said.

Still eager to hunt down the perfect tips, we found these recommendations from the Watermelon Board to pick a good watermelon.

It’s as easy as 1, 2, 3.

1. Look the watermelon over.

You are looking for a firm, symmetrical watermelon that is free from bruises, cuts or dents.

2. Lift it up.

The watermelon should be heavy for its size. Watermelon is 92 percent water, so most of the weight is water.

3. Turn it over.

The underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

Even though these haven’t been scientifically verified, we think these old wives tales are worth mentioning.

1.  Look for the webbing – these are brown spider web or vein-like scabs that appear in and around the ground spots.
2. Take gender into account – the longer shaped melons are “male” and tend to be watery. The round and stout watermelons are “female” and are sweeter.
3. Size – the best tasting watermelons are average-sized.
4. Look at the tail – the tail indicated its ripeness. The browner and drier  the tail looks, the better the odds that it was picked at a prime ripe stage and will taste better.

While Barlow states that these tips are not scientifically valid based on the lack of ability to corroborate these methods. Anxious to try, we went to the store and tried these tips ourselves and it worked! However, that was only one time and we know that means it’s not scientifically valid… yet.

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A new pink pineapple, developed through genetic engineering, has been approved by the FDA.

The variety has pink flesh instead of yellow and the developers say it tastes sweeter.

The pink pineapple, made by Del Monte Fresh Produce, simply has some genes toned down to keep the flesh of the fruit pinker and sweeter, the FDA said in its announcement. “(Del Monte) submitted information to the agency to demonstrate that the pink flesh pineapple is as safe and nutritious as its conventional counterparts.”

The new pineapple will produce lower levels of the enzymes that occur in pineapple that convert the pink pigment lycopene to the yellow pigment beta carotene, said the FDA. Lycopene is the pigment that makes tomatoes red and watermelons pink, so it is commonly and safely consumed. Find out more facts about pineapple.

The company will label the product “extra sweet pink flesh pineapple.” It is known as Rosé and will be grown in Costa Rica.

Every genetically-engineered crop goes through extensive testing to ensure it is safe and has to be approved by the FDA, USDA and EPA before they can enter the food supply. The new pineapple joins a growing list of precedent-setting GMO foods. Genetically-engineered salmon received FDA approval last year. GMO apples and potatoes have also been deemed safe for human consumption in recent years.

With the passing of standardized food labeling regulations last summer, these products will need to be labeled as a genetically modified food item at the retail level. USDA is working toward determining how these labels will come to be over the next few years.

The pineapple received FDA approval in December. It is not known when the food will be available for purchase.

This post was originally published Jan. 24, 2017.

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What we also know: Most of us don’t eat enough of them.

We know why: We’re in the habit of reaching for an easy snack and habits are hard to change. Fruits and vegetables can be more expensive than other foods. And sometimes, they’re just boring.

Dr. Alison Duncan, registered dietitian and professor in the Department of Human Health and Nutritional Sciences at the University of Guelph, Ontario, gave us some useful ideas to get more of these foods in our diet. First, a look at the benefits.

“Fruits and vegetables are packed with essential nutrients and phytochemicals that can help reduce the risk of chronic diseases such as heart disease, diabetes and cancer.  There is no downside to consuming fruits and vegetables and the good news is there are so many choices, so many forms and they make your diet so interesting and colourful,” Dr. Duncan said.

That’s more than enough motivation to achieve the daily goals of fruits and veggies. Canada’s Food Guide recommends 7 to 10 servings per day; USDA My Plate recommends four to five cups. A common phrase says, “fresh is best,” however, fresh produce spoils relatively quickly and is often more expensive. We asked Dr. Duncan how frozen or canned products compare.

“Fruits and vegetables can be enjoyed as either fresh, frozen or canned with all of their nutritional value.  In fact, fruits and vegetables are often frozen or canned when they are at their peak in quality,” she said. “Dietary fibre content does not change in processing, storage and cooking of fruits and vegetables and so is similar among fresh, frozen and canned.”

She noted that dietary fibre content can decrease when the peel is removed in processing.

Not only do frozen and canned fruits and vegetables have the same nutrients, they also offer some advantages.

“The number one advantage of consuming frozen or canned produce is convenience.  You can easily store them at home and have them on hand at all times,” Dr. Duncan said. “Another advantage is cost.  You can often get frozen or canned produce on sale and since they are frozen or canned, you can buy them in larger quantities and store them so you do have them available.  A third advantage is that it means you are consuming fruits and vegetables, and this is the best advantage of all since it benefits your personal health.”

During the summer, it seems easy to get those fruits and vegetables in our diet. But other times of the year, it is more of a challenge. We asked Dr. Duncan to share some good ways to achieve the goal.

“Absolutely take advantage of the frozen and canned options!  There are so many options to choose from, we are so lucky.  For example, you can enjoy frozen Canadian wild blueberries in the winter and frozen butternut squash in the spring,” she said. “There are no excuses to not consuming fruits and vegetables all year round, they are affordable, accessible and delicious!”

Dr. Duncan shared two of her favorite recipes.

“For a delicious breakfast or snack, I love using frozen berries mixed into yogurt with granola.  My favourite vegetable is sweet potato, simply washed then pierced with a fork a few times, wrapped in a damp paper towel and microwaved 6 minutes, turn over, another 6 minutes.  Then cool for a bit and cut in half and eat as is. Delicious!”

She also offered some advice for getting out of the vegetable rut, where we eat the same standby foods so often they get boring.

“The frozen aisle is now full of interesting fruits and vegetables.  Try frozen mango, cherries or peaches.  Or add some canned sliced pineapple to your next meal.  For vegetables, include some frozen cubed butternut squash, or try enjoying some canned beets!” she said.

Reading labels is important when shopping. Dr. Duncan said in the freezer section, choose fruit without added sugar and frozen vegetables without added salt or sauces. In the canned goods aisle, choose fruit canned in fruit juice rather than syrup. Look for vegetables with low sodium. Another option is to rinse the food before consuming to reduce sodium.

“We are extremely fortunate to have access to fresh, frozen and canned fruit and vegetables, and we should consider all of these options as part of a healthy diet,” Dr. Duncan said.

The post Canned, Frozen Fruits and Vegetables Offer Advantages appeared first on Best Food Facts.

“One of my favorite memories was taking our friends and family to pick their own pineapples at the farms we lived by,” she said.

“Fresh pineapple is my favorite way to enjoy pineapple,” she added. “It is also the perfect fruit to grill because it will caramelize nicely. Grill slices of pineapple or place pineapple chunks on kabobs with your favorite protein and vegetables. The pineapple juice naturally tenderizes the meat and vegetables.”

Pineapple’s sweet and tart flavor is very versatile, enjoyed in meat dishes, pizza, salad, dessert and drinks. The fruit is loaded with nutrients.

“The main nutrients found in pineapple are energy-producing carbohydrates, the immune-boosting Vitamin C and the trace mineral manganese that helps our bodies form bones and connective tissue,” Cundiff said. “Pineapple also has the red blood cell producing mineral copper and other B vitamins such as folate, which is important for normal cell function and tissue growth.”

Pineapple also contains bromelain, an enzyme that digests protein that is only found in pineapple, she explained. That’s why pineapple is often used to tenderize meats before cooking. The enzyme is highly concentrated in the stem and is found in lower concentration in the fruit. Bromelain is being studied for other benefits it may provide.

“There are various studies focusing on the high-concentration bromelain found and extracted from the stem and its role in health. Bromelain may reduce inflammation and decrease joint pain and arthritis, aid in wound healing, and minimize the severity of angina (chest pain caused by reduced blood flow to the heart),” Cundiff said.

Bromelain also has another effect. It’s related to a question we received from a reader on an article about a genetically engineered pink pineapple: “My tongue always hurts a little bit when I eat regular pineapple…do developers know if the new pink pineapple will still have that same characteristic?”

“The enzyme bromelain found in pineapple may cause the irritation and a slight burning sensation in your mouth when consuming it in the fresh state. If you would like to decrease the sensation, make sure to cut the core out of the pineapple because of the higher concentration of bromelain in the stem. Heating the fruit (grilling, baking) will decrease the concentration of enzymes,” Cundiff said. “The producer of the pink pineapple, Del Monte Fresh Produce, claims the pineapple will produce lower levels of the bromelain enzyme.”

There are numerous claims about pineapple benefits for health. We wanted to know if there was any science to support these claims. Cundiff explained that almost all fruits and vegetables are great sources of a variety of vitamins, minerals and phytochemicals that play a role in preventing disease. For instance, progression of macular degeneration, which results in vision loss, may be delayed by consuming foods rich in beta-carotene, like pineapple.

“Pineapple also has fiber, which may decrease episodes of diarrhea, constipation and may decrease hunger because of the satiety properties of fiber,” Cundiff said. She offered this tip to evaluate if a statement is valid. “Most articles making health claims about pineapple are usually referring to the health benefits of a particular vitamin or mineral found in a variety of other fruits and vegetables.”

The way pineapple is prepared makes a difference in the amount of calories and sugar. This chart compares one cup of fresh or frozen, canned and pineapple juice.

“As a registered dietitian, I always advise monitoring sugar intake over the course of a day and I recommend focusing on portion size. I recommend two to three servings of fruit a day which a serving translates to 1 cup of fresh or frozen, ½ cup of canned, ¼ cup of dried fruit or 4 ounces of 100% juice,” Cundiff said.

For a special treat, Cundiff shared her family favorite recipe of Baked Aloha. “Our family enjoys it on baked ham and pork loin.”

Anne Cundiff’s Baked Aloha

Serving size:  2 Tablespoons. Makes around 2 cups

1 20-ounce can crushed pineapple, drained
¼ cup cold water
2 eggs, beaten
2 tablespoons cornstarch
½ cup sugar
1 teaspoon vanilla
¼ teaspoon cinnamon
1 tablespoon butter, cut into small pieces

1. Heat oven to 325 degrees.
2. In a large bowl, combine pineapple, water, eggs, cornstarch, sugar and vanilla.
3. Pour mixture into an ungreased 1-½ quart casserole dish. Sprinkle cinnamon over the top and dot with butter.
4. Bake uncovered for 1 hour or until thickened and slightly browned on top.

The delicious and nutritious benefits of pineapple can be enjoyed many ways.

The post Say Aloha to Delicious, Nutritious Pineapple appeared first on Best Food Facts.