International Foods for Your Diet in 2007

Watching what you eat—instead of what you don't eat—is a key factor in any weight-loss regimen.
If you're thinking about changing your diet this year, try a few international foods for a healthy alternative.
Thanks to growing interest in international cuisines, it’s never been easier to locate the ingredients you need to prepare healthy foods of other cultures in your own kitchen.Take a look at just a few easily obtained international foods and the benefits they offer. For more information on diet, nutrition and general health, visit The Bellsouth Health Channel on a regular basis for the latest medical news.

Olive Oil (Spain)Spain makes more than 40 percent of the world’s supply of olive oil, although until recently, the majority was sold and packaged outside its borders (the Italian olive oil you’re using might actually be from Spain).
Why try it? Antioxidant-rich olive oil protects against heart disease by controlling LDL, or bad cholesterol levels, while raising HDL, or good cholesterol. It also may help fight breast and colon cancers.
Soy (Japan)Protein-packed soy is linked to the prevention of cancer and osteoporosis.
Soybeans, first grown in tropical Asia thousands of years ago, are used in everything in Japan from soy sauce (as ubiquitous as ketchup) to vegetable oil, tofu, and the fermented soybean paste called miso.
Why try it? Protein-packed soy is high in isoflavones, estrogen-like substances linked to the prevention of cancer and osteoporosis. But its biggest draw may be the dozens of studies showing that soy is good for your heart; the FDA even allows certain soy products (with at least 6.25 grams of soy protein per serving) to have a heart-healthy claim on their labels. Plus, some studies have shown that a diet rich in soy can reduce breast-cancer risk.
Lentils (India)Lentils give you protein, cholesterol-lowering soluble fiber, and lots of iron.
Lentils are to India what meatloaf is to America: the quintessential comfort food. Ranging from yellow and red to deep black, these tiny disc-shaped members of the legume family are eaten in some form at least twice a day.India is the world’s biggest producer and consumer of lentils. Known as dal, lentils typically are served at every meal with steamed rice or bread.
Why try them? This “superfood” gives you protein and cholesterol-lowering soluble fiber, as well as about twice as much iron as other legumes. And lentils are higher in most B vitamins and folate, which is especially important for women of childbearing age because folate reduces the risk of birth defects.
Yogurt (Greece)Among yogurt's benefits: enhanced immunity and improved lactose intolerance.
Many think of yogurt as just a sweet snack. But the thick, creamy, rich kind that’s traditional in Greece has been integral to Grecians’ healthy diet for thousands of years.
Why try it? Yogurt promotes intestinal and vaginal health, improves lactose intolerance, enhances immunity, lowers blood pressure, and may even have anticancer and weight-loss effects. In a recent study in the International Journal of Obesity, researchers found that obese adults who ate 3 servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22 percent more weight and 61 percent more body fat than those who just cut calories. Another plus for Greek yogurt, in particular, is that it doesn’t give you the sugar overload of what you usually find in U.S. grocery stores. To save on fat and calories, reach for a low-fat version.