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Do Herbal Supplements Really Work? | Podcast
A listener recently wrote with a question about herbal supplements such as St. John’s wort, which is sometimes recommended as a natural treatment for depression. “I know you aren’t a big fan of vitamin supplements,” she writes, “but what about herbal supplements for specific disorders?”
Generally speaking, herbal supplements aren’t used as a source of nutrition but as a concentrated source of bioactive compounds or chemicals that affect the body’s function. I think you need to use herbal supplements with as much care and caution as you would use a drug. In this week’s episode, I have three questions you should ask before taking any herbal supplement. Read or listen to it here.
How to Make Spaghetti Squash | Video
Fish Oil and Depression: Beyond the Headlines
A recent study in the American Journal of Clinical Nutrition reports that a higher intake of omega-3 fatty acids from fish does not appear to reduce the risk for depression. It’s the latest disappointment in a slew of recent studies finding that fish oil failed to help prevent or slow Alzheimers, atherosclerosis, atrial fibrulation, or kidney disease.
In a way, however, the part of this latest study that didn’t make the news is far more interesting than the headlines would suggest. Although a higher intake of fish oils did not ward off depression, a higher ratio of omega-3 to omega-6 in the diet did. Now that’s newsworthy.
In fact, it supports an argument I’ve been putting forth for some time: In order to get the benefits of omega-3 fats, we’d be better off cutting back on vegetable oils and other sources of omega-6 than popping fish oil capsules like bunch of deranged seals.
For a more detailed explanation of why this is the case (and how to go about it), please read or listen to my podcast: Fish Oils and Omega-3s.
Pros and Cons of Nutrition Scoring Systems
Q. My local supermarket has added ‘NuVal’ nutrition scores to most of the labels in the store. How accurate do you think they are for judging the healthfulness of food? I can’t find details about how the NuVal score is calculated but sodium seems to be a factor. A low sodium version of the same product will score higher.
A. NuVal is the commercial incarnation of the Overall Nutrition Quality Index or ONQI, a nutrition scoring system that’s been in development for several years. Foods are scored on a scale of 1 to 100, using a complex equation that takes into account a long list of vitamins, minerals, fiber, types of fat, protein quality, energy density, glycemic load, and so on. “Good” nutrients like antioxidants or omega-3 fats bring the score up; “bad” nutrients like cholesterol, sugar, and sodium bring the score down. The basic idea is to save shoppers time and simplify the task of selecting healthy (or at least healthier) foods. Continue reading “Pros and Cons of Nutrition Scoring Systems”
USDA Replaces Pyramid with Plate
This Week’s Podcast | Are Steel Cut Oats Better than Rolled Oats?
Several of you have written with questions about oats and oatmeal—in particular, whether steel-cut (or Irish) oats are healthier or more nutritious than regular oats. I think some of you will be surprised by the answer. Read or listen to this week’s podcast here.
No Tears for the Food Pyramid
Thursday marks the unveiling of a new icon to replace the USDA’s much-maligned 20-year-old food pyramid. I’ve been getting media inquiries all week, asking about my thoughts on the move. I haven’t yet seen the new icon–it’s been kept under close wraps. (Last minute tweaking?) But from the rumors everyone has now heard, the new plate-shaped icon sounds like a step in the right direction.
The food pyramid should have been retired long ago. It wasn’t clear, it wasn’t helpful, and, most importantly, it obviously hasn’t improved the nation’s eating habits. The 2005 revamp was even worse than the 1992 original on all counts. The new plate-shaped graphic sounds much more intuitive and easy to interpret. It answers the simple question, “What should my plate look like at any given meal?” Continue reading “No Tears for the Food Pyramid”