Tag Archive for: nutrients

Expand Your Food World

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Paula and I watch a lot of cooking shows; most are competitions and the styles of cooking vary from diner food to high-end restaurants. The one thing that is prevalent is that you see a lot of foods and cooking techniques from other continents and cultures. This weekend, I’m going to challenge you to try different spices, different vegetables and fruits, and different techniques.

The spice blend that we’ve discovered is fish sauce. It seems like it would be used only in cooking seafood, but it gives a great umami (meat-like flavor) to every sauce, casserole, and soup. The only caution would be that it’s made from shrimp or other seafood marinated in salt for up to two years, so if someone is allergic to seafood, don’t use it. Also, try a little first because you can add more, but you can’t take it out.

A vegetable would be ube or purple yams. It’s one of the foods that is the staple of the Blue Zone areas in southeast Asia. It’s easier to find than it used to be, and you can use it like regular potatoes. One of the fruits Paula and I tried was prickly pear, but I don’t have the patience for it because it’s full of seeds. On top of that, the flavor is subtle so while it’s full of nutrients, it doesn’t have an intense flavor or texture.

One technique to try is to spatchcock a chicken or turkey, also called butterflying. The technique involves cutting out the neck and back with shears and pressing the bird flat; press hard enough to break the breastbone and the bird lies flat. It’s easier to get seasoning on the bird meat under the skin, cooking time is reduced, the skin will be crisp, and it will have the moistest breast meat you’ve ever eaten. Just be sure to check the temperature in the breast to make sure it reaches 160° and it should get to 165° or higher while it rests.

Food is one of life’s great pleasures as well as the source of nutrients we all need. It’s a shame to be bored with food, so I’m challenging you to shake it up a little. The objective this weekend is to eat a food, use a spice or blend, or technique you’ve never tried before. Then let me know how it went.

No time to cook? Try a food from another region of the world you haven’t eaten before—West African, Caribbean, and South Asian all have intriguing spices and flavors that may be unfamiliar. They may be a miss, but if you find something you like, you’ve completed the challenge: expanding your food world, even if it’s only a new dessert.

What are you prepared to do today?

        Dr. Chet

Yes, the Nutrients Are There

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My question is whether you get any nutrients besides sugar and fat from those marshmallow-covered yams or the green beans swimming in condensed mushroom soup and topped with fried onions from a can. The research on cooking techniques and retention of vitamins, minerals, and phytonutrients in vegetables and fruits is not extensive but overall, the answer is yes. Here’s a synopsis of what I found.

Cooking and Nutrients

The vitamin that seems to be lost regardless of whether it’s boiled, microwaved, or sauteed is vitamin C. Microwaving seems to preserve the most nutrients, but close to 90% of vitamin C is lost.

For some nutrients, such as beta-carotene and other carotenoids, starting with fresh vegetables as opposed to frozen seems to help retain nutrients. The amounts of carotenoids in carrots, sweet potatoes, pumpkins, and yams seem to increase when they are cooked. The same may be true in greens such as spinach and collard greens. Adding bacon doesn’t appear to cause any issues. Using nuts and fruit to make the veggies more attractive can add nutrients as well; for added color and texture, we added slivered almonds and pomegranate seeds to the brussels sprouts with parmesan—yum!

Casseroles may provide the best cooking style when appropriate. Whatever minerals leech out of the vegetables or fruits will be retained in the liquid of the casserole.

Surprise Finding

Cooking may reduce the amount of pesticide residues in vegetables. It’s nice to know that blanching, boiling and even stir frying may decrease residues by 10–80%. The research didn’t look at the liquid used for blanching or boiling, so we don’t know whether it’s a chemical change in the structure of the pesticide or it just leaches it out. Still, it was a welcome surprise.

The Bottom Line

Traditional holiday foods do retain beneficial nutrients. They can’t offset all the fat and sugar that were added, but we’re getting some of the vitamins, minerals, and phytonutrients the foods contain. To me, the real lesson is that the way the food is prepared may help you eat more vegetables and fruit. Steamed green beans? Yecch. But covered in a sauce? Maybe that will help get more vegetables into your picky eaters. As long as we control the amount and the frequency, we can feel good about eating holiday foods all year long.

What are you prepared to do today?

        Dr. Chet

References:
1. Food Sci Biotechnol. 2017 Dec 12;27(2):333-342
2. Nutr Bull. 2022 Dec;47(4):538-562.  doi: 10.1111/nbu.12584.
3. Foods. 2022 May 18;11(10):1463. 

Nutrients in Holiday Foods

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I hope you had a great Thanksgiving. With all the traditional and maybe not-so-traditional foods associated with the holidays, did you wonder how you fared from a nutrient perspective? We had a few of those foods that make you wonder: cheesy grits, corn pudding, and cranberry chutney to go along with the turkey. And don’t forget that pumpkin pie.

Never one to leave well enough alone, I wondered how much nutrition we actually get from traditional holiday foods that typically include more fat and involve more than just lightly steaming vegetables. How much butter and cream did you add to those mashed potatoes? How long did those greens beans cook? How about those marshmallows on the yams?

Do we end up with any nutrients—especially phytonutrients—from all those vegetables and fruit? Yes, you do, and how you cook the food makes a difference; in fact, one nutrient may increase with cooking! I’ll tell you what the research says on Saturday, but one thing’s for sure: Thanksgiving beats Halloween for nutrition.

What are you prepared to do today?

        Dr. Chet

Make Every Bite Count

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You’re eating vegetables, fruit, whole grains, dairy, proteins foods, and oils, and you’re staying within calorie limits for a healthy BMI. Does this sound abnormal to you? Sure, we can quibble about the need for dairy or the percentage of carbohydrates, but the Dietary Guidelines for Americans (DGA) are reasonable, and they’re almost exactly the same as when they were first written almost 50 years ago.

Is there a recommendation to “make sure you eat every cookie, candy, pie, and pasta in mass quantities every day” anywhere to be found? No. Is this a responsible approach to get the nutrients you need? Yes. The guidelines also recommend foods that are specific to cultures and ethnic groups and a variety of cooking styles.

Compare that with the keto recommendations of severely restricting carbohydrates, or veganism restricting animal products of any types, or the paleo diet restricting every grain for some unverifiable theory about what people ate in the Paleolithic era. Which sounds stranger to you now?

DGA Limitations

The DGA also includes these recommendations:

  • Added sugars: Less than 5% of calories per day starting at age 2. Avoid foods and beverages with added sugars for those under 2.
  • Saturated fat: Less than 10% of calories per day starting at age 2.
  • Sodium: Less than 2,300 milligrams per day, and even less for children younger than 14.
  • Alcoholic beverages: Adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to two drinks or less in a day for men and one drink or less in a day for women, when alcohol is consumed. Drinking less is better for health than drinking more.

The Bottom Line

Is there a lot to criticize about the DGA? Not really. Most people who do are actually criticizing the Western-style diet and the food selections people make when eating that way. Nowhere does it say that we should eat ultra-processed foods to fulfill the carbohydrate recommendations. As I’ve said, I like Cheetos and peanut butter cookies about as much as the next person, but those are not something to eat on a regular basis. As the occasional snack in small amounts, sure. But as a regular part of the diet? No. The guidelines can recommend, but they can’t control manufacturers to the extent that they produce only foods that fit within the DGA. That choice on how to follow the guidelines is laid upon your shoulders for you and your family.

Now that you know what the guidelines actually say, maybe you can make better decisions about what you want to put into your body and in what quantity. Remember the tag line of the DGA? Make every bite count. Your body, your choice.

What are you prepared to do today?

        Dr. Chet

Reference: Dietary Guidelines for Americans, 2020-2025 Executive Summary

What Are the Dietary Guidelines for Americans?

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“Make every bite count.” You might think that phrase came from one of the many nutritional gurus on the Internet or in the thousands of books written about the best way to eat. Fact is, that’s the tagline from the USDA Dietary Guidelines for Americans 2020-2025 (DGA). Do you know what’s contained in those guidelines? We often see criticism of the DGA by those gurus, but they seem to be obsessed only with the supposed high carbohydrate levels and how bad that is for us. I thought we should review the guidelines so we understand the facts.

The most important change I see is an emphasis on nutrition in a baby’s first year and then at various life stages. The main focus, whatever the age group, is to focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits. Two concepts there that we shouldn’t miss: food first and don’t overeat for your health and activity pattern. A healthy dietary pattern consists of the same nutrient composition in the foods and beverages across all food groups, in recommended amounts, and within calorie limits.

Here are the core elements that make up a healthy dietary pattern:

■  Vegetables of all types: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables

■  Fruits, especially whole fruit

■  Grains, at least half of which are whole grain

■  Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives

■  Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products

■  Oils, including vegetable oils and oils in food, such as seafood and nuts That’s it. Sounds reasonable to me—how about you? I’ll talk about what is unreasonable and the most important recommendation of the DGA on Saturday.

What are you prepared to do today?

        Dr. Chet

Reference: Dietary Guidelines for Americans, 2020-2025 Executive Summary

Diet: It Just Doesn’t Matter

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Long-time readers probably know I love using quotes from movies. One of my favorites is a Bill Murray line from the movie Meatballs. Although it’s part of a much longer rant, the key phrase is, “It just doesn’t matter!” That’s what I want you to remember from the study that examined the percentage of energy nutrients in the paleo diet. They found a significant difference in the range of nutrients, but the ranges are wide enough to incorporate the ketogenic diet as well as the Mediterranean diet.

Looking at the diets of hunter-gatherers in different parts of the world showed that the types of carbohydrates were dependent on what was available. In some cultures, digging up root vegetables and tubers was critical to the diet. But eventually, we learned to grow and process grains, and now we have an abundance of refined carbohydrates such as breads and pasta, often to our detriment.

What are the lessons?

Personalization

In one of the many commentaries I read on the merits and downfalls of the paleo diet, one researcher said this:

Ultimately, the best way to eat for your health is the change you can keep up with. Most people know what they need to do: limit calories, eat fruits, vegetables, whole grains, and lean proteins. The challenge is how to do it. There are lots of ways people can achieve this. The key is figuring out which is best for you as an individual that you can keep up with.

That uses a whole lot more words, but the message is the same as always: eat better.

When It Comes to Weight, It’s All About the Calories

Whichever way you decide to eat—and there are many ways to eat a healthy diet—losing weight is always going to be about how many calories you eat versus how many calories you expend. You can eat the carnivore diet, which is essentially all meat, although I wouldn’t recommend it. Or you can become a vegan. You can follow the DASH diet that I talked about a couple weeks ago, or you can eat the paleo diet. It just doesn’t matter. As long as you control the number of calories you eat, you can get to and maintain a normal body weight.

I believe you have to have vegetables and fruit as the foundation of your diet, but there’s a difference between maintaining a normal body weight and sustaining a healthy lifestyle. What we eat does matter. But quality aside, as always, it is and it will always be about the calories. Nothing else matters in controlling what you weigh. Eat less.

And if you can, eat better.

What are you prepared to do today?

        Dr. Chet

Reference:https://doi.org/10.1016/j.ajcnut.2022.12.003

Is Summer Paleo Diet Time?

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Now that we’re past Memorial Day, we’re officially in the summer season. For many people, that typically means they grill more than at other times of the year—I know that I do. It also seems like we favor more vegetables and fruit. In a way, it seems to mimic the paleo diet approach: we eat foods closer to nature before planned agriculture became common. I can’t say we’re hunter-gatherers because we mostly shop at the same grocery stores, but we may buy foods closer to the source due to the prevalence of roadside stands and farmers markets. With all the fresh food available, we also may eat fewer grains and starches, which also fits the paleo profile.

Or does it? Researchers at Simon Fraser University decided to examine the premise behind the paleo diet in terms of proportion of protein, carbohydrate, and fat. The current paleo diet approach consists of 19-35% protein, 22-40% carbohydrate, and 28-58% fat. While the range of percentages in each energy category are wide, it does focus on much higher protein and much lower carbohydrate, especially refined carbohydrates.

In a recently published paper, researchers at Simon Fraser University examined the percentage of energy nutrients in the diet of ten hunter-gatherer societies and in different locations. They derived the following percentage of energy nutrients: 14%–35% protein, 21%–55% carbohydrate, and 12%–58% fat. The percentages were significantly different—they incorporated a wider range in each nutrient category.

Are these differences meaningful in the real world? I’ll let you know on Saturday. Meanwhile, time to grill some burgers and veggies.

What are you prepared to do today?

        Dr. Chet

Reference: https://doi.org/10.1016/j.ajcnut.2022.12.003

Food vs. Supplements

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Last week, the health headlines blared that nutrients from foods were better than nutrients from supplements—specifically that excess calcium from supplements was associated with an increased risk of dying from cancer. That will get your attention if you take supplemental calcium, especially if you’re taking calcium because your physician told you to take it because you have osteopenia or osteoporosis. Let’s take a closer look at this study published in the Annals of Internal Medicine.

Researchers examined data collected for the National Health and Nutrition Examination Survey (NHANES) on food intake and supplement use. NHANES data are now collected every two years, so they selected six consecutive cycles and tracked the all-cause mortality from subjects in those data. They found that in over 30,000 adults over 20 years of age tracked for six years, there were 3,613 deaths with 805 from cancer.

The researchers then examined the food intake and supplement use of the subjects from the prior 30 days of data collection with mortality data. That’s where they discovered that in the subjects who died from cancer, there was a 62% greater risk if they took more than 1,000 mg of supplemental calcium per day. The overall conclusion was that nutrients from foods are better than nutrients from supplements; in addition, some supplements may be hazardous.

Should you start chucking out your calcium supplements? We’ll take a closer look at this study the rest of this week.

What are you prepared to do today?

        Dr. Chet

Reference: Ann Intern Med. doi:10.7326/M18-2478.

What’s Wrong with Processed Foods

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If you do an Internet search for processed foods, you’ll get a whole lot of opinions on why they’re a bad thing. There isn’t a substantial amount of research behind the opinions when you look closely. In fact, there isn’t a substantial amount of research on processed foods at all and why they’re difficult to resist. Keep in mind that I’m talking about extensive processing; fruits and vegetables that are frozen immediately have been shown to have more nutrients than fresh produce that’s been sitting in the grocery display case for a while, and canned fruits and vegetables are a close second.

What’s the problem with processed foods, other than the fat, sugar, and salt? Two things stick out in my mind. First, the act of processing alters the vitamin, mineral, and phytonutrient content of the foods. Whether we’re talking about grains such as wheat or corn, beans such as soy, or dairy such as milk, some if not most nutrients are lost in the processing.

Second, you lose the fiber, and given how little fiber adults get, that might be the most serious loss of a nutrient. Fiber acts as a prebiotic to feed the microbes in our gut and helps with satiety and digestion. Breads, pastas, rolls, bagels, and every other processed food that uses grains come up short.

I’ll add one more to the list: probiotics. Processing destroys the good bacteria and other microbes that are valuable to our health. It isn’t just what we are getting in processed foods that harmful; it’s what we’re not getting that compounds the problem.

What’s the solution? I’ll finish this up on Saturday.

What are you prepared to do today?

Dr. Chet