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What’s the science behind an anti-inflammatory diet?

by Monica Reinagel, MS, LDN

Martha writes: “How does anyone really know what causes inflammation and what fights it, in the way of foods?”

Science of Anti-Inflammatory DietsA lot of people (myself included) are touting the benefits of an anti-inflammatory diet these days.  Then again, people tout all kinds of diets–and some of them are complete hooey. So Martha’s question is completely justified: What do we really know about how food affects inflammation?

The evidence on diet and inflammation

In fact, there is quite a bit of data to go on, starting with a lot of observational evidence. In these types of studies, we don’t try to change what people eat; we simply gather data on what they are eating and other aspects of their health and look for patterns. And we can see consistent relationships between various nutrients and foods and the blood markers that indicate systemic inflammation.  Continue reading “What’s the science behind an anti-inflammatory diet?” >

Diet soda vs regular soda? There’s a third option

by Monica Reinagel, MS, LDN

Jill sent me a link to this New York Times article asking for my take.

strawman

The author’s friends are engaged in what he feels to be a nonsensical debate over whether artificial sweeteners are better or worse for you than sugar. “There appears to be a correlation between sugar consumption and health problems,” he states. “None can be detected with artificial sweeteners.” Continue reading “Diet soda vs regular soda? There’s a third option” >

Safe sweeteners for those with fructose malabsorption

by Monica Reinagel, MS, LDN

Golden granulated, light muscovado and dark muscovado sugarQ. My doctor says I have fructose malabsorption.  There is mixed information on whether cane sugar/ syrup as a “safe” sugar for those with this problem. A lot of health food products seem to use it. Is it considered gut friendly, friendly in limited amounts, or to be avoided altogether?

A. While being diagnosed with a medical condition is never fun, finding out that you suffer from fructose malabsorption (or lactose intolerance, or Celiac disease…) can be a real turning point! The dietary changes that such a diagnosis triggers can finally bring relief from mysterious, long-standing, and sometimes crippling symptoms. Most people are so happy to finally feel better that they don’t even mind going without certain foods. And often, identifying the true culprit allows them to resume eating other “falsely accused” foods. Continue reading “Safe sweeteners for those with fructose malabsorption” >

What counts as processed meat (and why eating a hot dog won’t kill you)

by Monica Reinagel, MS, LDN

Debbie asks: “What’s the definition of processed meat? Everyone seems to agree that we should avoid it. But I’m never sure what counts. Hot dogs and bologna seem obvious. Is sausage considered processed? What about sliced lunch meat at the deli?”

Researchers have found that people who eat the most processed and/or cured meats have higher risk of things like heart disease and cancer. Naturally, people who pay attention to these sort of things want to know which meats are on the “bad” list.

Unfortunately, there is no single definition–and the validity of the association between processed meat and disease risk has a lot to do with what’s included. In some studies and surveys, processed meat is any meat that has been cured, smoked, dried, or had anything added to it, including salt, seasonings, or preservatives. Other studies have a separate category for cured meats.

So, what exactly are we supposed to avoid? Pepperoni seems pretty obvious. But what about smoked salmon or uncured bacon? Is a package of sliced turkey breast off limits?  Continue reading “What counts as processed meat (and why eating a hot dog won’t kill you)” >

Vitamin C and Death: More Face-Palm Science News

by Monica Reinagel, MS, LDN

I sometimes play a game on the Nutrition Diva Facebook page called “Spot the fallacy.” I post a link to a nutrition-related  story and followers chime in, pointing out all the ways in which the science had been distorted or misreported.  It’s always lots of fun.

Here are a couple of recent rounds of Spot the Fallacy:

Usually, the problem is not with the research but with the way it’s being reported. But here’s a new category of face-palm science. Researchers take an interesting finding and then “drill down” to come up with a far less meaningful conclusion. Wanna play? Continue reading “Vitamin C and Death: More Face-Palm Science News” >

Why cake may be better than bread

by Monica Reinagel, MS, LDN

chicken-veggiesHere’s a small study that may change the way we think about carbs. Researchers found that the order in which we consume foods may have a substantial impact on our blood sugar response to those foods.

In the study, subjects were given the same meal–consisting of chicken, vegetables, salad, bread, and orange juice–on two different occasions. The first time, they ate the high carbohydrate foods (the bread and orange juice) first, followed by the chicken and veggies.  The second time, they reversed the order and ate the chicken and veggies first, followed by bread and orange juice.

In a traditional nutritional analysis, these two meals would be considered identical. But it appears that even small differences in timing make a big difference. Continue reading “Why cake may be better than bread” >

What does moderation mean, exactly?

by Monica Reinagel, MS, LDN

Dear Nutrition Diva,

moderationCould you please explain exactly what the term moderation means? I hear all the time that we should eat certain foods ‘in moderation’ but no one ever tells us what moderation is. Is it a small amount regularly? Is it a larger amount less often? I’m really interested to hear your take on this because it seems to be a matter of opinion. One person’s moderation could be another person’s excess.

Thanks, Tosin
(posted to the Nutrition Diva Facebook page)

I absolutely love this question…because it shows that I’ve been falling short.

Like many nutrition experts, I use the word “moderation” freely but I don’t always define it. I just assume that you know what I mean. Or maybe I’m just being lazy. As Tosin so accurately points out, what may be moderate for you may be excessive for me.  Continue reading “What does moderation mean, exactly?” >

Is canned fish the ideal source of calcium?

by Monica Reinagel, MS, LDN

sardine_can_icon_by_yamshing-d578pmy[1]In a Nutrition Diva podcast on the best sources of calcium, I wrote:

“Fish such as sardines and canned salmon are great sources of calcium because they contain tiny bones that are so soft you’d never notice them but are rich in calcium. As a bonus, these fish are also among the few natural food sources of vitamin D [which helps your body absorb and use that calcium.]”

A 3 oz can of salmon or sardines can provide up to 25% of your daily calcium requirement and 100% of your vitamin D–not to mention a healthy dose of omega-3 fatty acids.

But not always. Continue reading “Is canned fish the ideal source of calcium?” >