Cranberries offer benefits for those who like them

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 financed 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 entree. A small (six ounces) 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.