Category: Ask Monica

Your nutrition questions answered

How much calcium do you absorb from different foods?

by Monica Reinagel, MS, LDN

Q.  For foods that are high in oxalates (such as spinach), is the reported amount of calcium adjusted for the fact that you don’t absorb it as well?

A. No, it’s not. Calcium content is based on the amount of elemental calcium in a food, without regard to how much of it gets absorbed. If you look up spinach in a nutritional database, for example, you’ll find that a cup of cooked spinach contains about 230 mg of elemental calcium. However, spinach also contains oxalic acid, a compound that binds to calcium and interferes with your ability to absorb it. As a result, only about 5% of the calcium (or, approximately 11 mg) is actually absorbed. By comparison, a cup of cooked broccoli contains just 70 mg of elemental calcium—but up to 60% of this (around 40 mg) is absorbed. Even though broccoli contains less calcium than spinach, it turns out to be a superior source.

Dairy products like milk, yogurt, and cheese are among the most potent food sources of calcium. But that’s not because the calcium is particularly well-absorbed. Only about a third of the calcium in dairy is taken up by the body, but because these foods are so high in elemental calcium, you end up absorbing about 100mg of per serving.  For those who want to dig deeper, here’s an article with lots more on the relative bioavailability of calcium from different foods. But it doesn’t have to be that complicated. The recommended intake for calcium is based on the assumption that you’ll be getting calcium from a variety of foods, some of which are better absorbed than others.

This article originally published on QuickandDirtyTips.com

Is the link between cholesterol and heart disease bogus?

by Monica Reinagel, MS, LDN

Q. High cholesterol runs in my family. At 17, my cholesterol was high, and my doctor told me to cut back on saturated fat and foods that contain cholesterol (like eggs and shrimp). Sure enough, my cholesterol came down.  But I keep seeing articles arguing that the conventional wisdom on diet, cholesterol, and heart disease is all wrong. What’s the real consensus now?

A. That’s just it: There is no consensus.  The American Heart Association continues to tell folks that they should avoid saturated fat and cholesterol-containing foods in order to keep their cholesterol low and reduce the risk of heart disease. But, as you’ve discovered, there is a whole lot of research that seems to contradict this. In fact, virtually every link in the argument appears suspect.

First of all, the impact of dietary cholesterol on blood cholesterol is far less than expected.  More to the point, cholesterol levels are a very poor predictor of who will develop or die of heart disease.  Although reducing saturated fat intake can somewhat reliably reduce blood cholesterol, it doesn’t seem to reduce the risk of heart disease. In fact, lowering high cholesterol by any means doesn’t reduce deaths from heart disease.

Most of this data, however, is based on large population pools and doesn’t predict an individual’s experience.  For example, people with familial hypercholesteremia (genetic factors that affect how their bodies process cholesterol) have a dramatically increased risk of heart disease.  For these folks (unlike the population at large), reducing blood cholesterol can greatly reduce the risk of mortality–and reducing dietary cholesterol has a greater impact on blood cholesterol.

The fact that high cholesterol “runs in your family” does’t necessarily mean that you have familial hypercholestermia.  But the fact that you had high cholesterol at a very young age could be another tip-off. Your doctor can screen you for the genetic mutation so that she can tailor her advice to your particular situation.

Molasses and maple syrup: more nutritious sweeteners?

by Monica Reinagel, MS, LDN

Q. I have read that all concentrated sweeteners are devoid of nutrients and count as “empty calories,” but Racing Car in Motionsome less refined sweeteners, such as maple syrup and molasses, are high in many minerals. Considering that Americans eat almost a 1/2 cup of sweetener a day (mostly as refined sugar and high fructose corn syrup), wouldn’t we better off nutritionally if we assuaged our sweet tooth with half a cup of maple syrup or molasses instead?

A. If you insist on driving 200 miles per hour, you’d make yourself a little safer by wearing your seat belt. But if you really want to improve your chances of surviving, you’d be better off slowing down–AND wearing your seat belt!

By the same token, replacing white sugar with maple or molasses might offer a slight nutritional upgrade. But if you’re looking to improve your health, I think you’d accomplish more by  cutting back on sugar–as well as, perhaps, using less refined sources.

See also: Why is sugar bad?

How Nutritious Are Natural Sweeteners?

Let’s take a closer look at the nutrients in molasses.

One-half cup of molasses supplies:

  • 35% of DV for calcium
  • 44% of DV for iron
  • 56% of DV for vitamin B6
  • 70% of DV for potassium
  • 100% of DV for magnesium
  • 129% of DV for manganese

Not so shabby!  On the other hand, , a half cup of molasses also contains 93 grams of sugar, about four times the amount suggested in the latest recommendations from the AHA and 489 calories (about 25% of the average daily calorie needs). Obviously, you can get those nutrients with a lot less calories and sugar from other foods.

Now, let’s say you cut your consumption of added sugar to something closer to the level recommended by the AHA. Two tablespoons of molasses would only provide:

  • 9% of DV for calcium
  • 11% of DV for iron
  • 14% of DV for vitamin B6
  • 18% of DV for potassium
  • 25% of DV for magnesium
  • 32% of DV for manganese

Not quite as impressive. But, sure, why not choose the sweetener with the added nutrients over nutritionally devoid white table sugar? Just don’t let it seduce you into thinking that more is better!

Maple syrup, by the way, is not quite as nutritious as molasses. Two tablespoons supplies:

  • 2% of DV for magnesium
  • 2% of DV for potassium
  • 3% of DV for calcium and iron
  • 11% of DV for zinc
  • 66% of DV for manganese

See also: How to Cut Your Added Sugar Intake

This week: cricket tacos, manuka honey, unusual veggie recipes, garcinia cambogia, and more

by Monica Reinagel, MS, LDN

cricket tacosMy column in this Style Magazine has tips for stashing vegetables in places neither your kids (nor your dinner guests) will ever suspect. All’s fair in love and vegetables, I like to say.

If, however, you decide to jump on the bandwagon and feature “micro-livestock” at your next dinner party, I advise against secrecy. Your friends may be able to forgive undisclosed cauliflower but might not feel the same about insects. I discussed the nutritional, ecological, and culinary arguments for eating bugs with (a rather squeamish) Tom Hall of WYPR as well as in this article for Food and Nutrition Magazine.

Mealworms on the menu too gross for you? My extended conversation with Jonathan Bailor of the Smarter Science of Slim focused on more conventional crops (!) and the role of urban gardens, the farm bill, and schoolyard vegetable patches in bringing communities closer and obesity rates down.

One thing that probably won’t be all that much help in the fight against obesity is garcinia cambogia. Despite its popularity, a review of the science suggests that any advantage might be more mental than anything else. I’m afraid the news on manuka honey wasn’t much better.

For those who enjoy cooking, here are two somewhat unconventional ways to cook two very conventional items that are in abundance at the the farmer’s market right now.   And, while I hate to take sides in a mother/daughter nutrition spat, I’m afraid I had to side with Mom on this one.

Keep those questions coming! (What would I write about otherwise??)

This week: garcinia, red wine, juicing, chlorophyll, insect protein, and more!

by Monica Reinagel, MS, LDN

Does Red Wine Block Cholesterol?Nutrition myths were crumbling left and right this week. In this podcast, I look at the research on garcinia cambogia for weight loss. (Short answer: Save your Money)  In another show, I looked into rumors that drinking red wine blocks cholesterol in red meat. As it turns out, no red meat was involved in this research!

While I was at it, I tackled the urban legend that chlorophyll strengthens your blood. And speaking of blood, this episode discusses whether juicing is a healthy habit or a blood sugar bomb.

It wasn’t all myth-busting though. It’s a fact that certain nutrients can help protect your eyes as you age. Here are the best food picks for  healthy eyes.  And for those who are easily distracted in the kitchen, here’s reassuring news about the effect of overcooking on protein. (No promises on taste or texture, though.)

Finally, here’s one of the most, ah, interesting stories I’ve reported on this year:  a movement to shift the world toward insects as a safe and sustainable source of protein. No crickets were harmed in the writing of this story. At least, not by me.

 

This week: Electrolytes, iodine, ORAC values, and more

by Monica Reinagel, MS, LDN

ElectrolytesAs the dog days of summer stretch on, it’s the perfect time to take a closer look at electrolytes and how to be sure you’re getting enough. Part of the answer depends on how much you sweat (or, if you’re a lady, how much you perspire)! Here’s a quick tip on how to calculate your sweat rate.

While we’re (sort of) on the topic of salt, here’s what you need to know about  iodine deficiency and how to avoid it. And from the “one more thing to worry about?” category, this week’s podcast explains what ORAC values mean for your health.

Plus, answers to m0re of your nutrition questions and dilemmas

What’s a complete protein? 

Tips for controling overeating

Delicious ways to use oat bran, flax, and chia

This week: pros and cons of late night eating, B12 injections, best nutrition apps, and more

by Monica Reinagel, MS, LDN

Monica Reinagel on evening snackingRecently, a surprising pair of research studies shed new light (from two different directions) on an old question: Is late night eating bad for you?

The first finds that our appetite tends to peak at around 8pm. Should we listen to our bodies or to the weight loss gurus who tell us NEVER to eat after dinner? My thoughts in this podcast.

The second study found that eating late may, in fact, impede weight loss–even it doesn’t lead to eating more.  Drat.  My thoughts on how (or whether) to change your meal schedule in this podcast.

There was the usual round up of interesting questions in the Nutrition Diva mailbag:

Elsewhere across the web, my thoughts on sprouted grains in Men’s Fitness, some great new apps that can help you  eat healthy and well for Intel IQ, and the debut of my new Smart Food column debuted in Baltimore Style magazine.

 

This week: getting your diet back on track, wild game, pregnant vegetarians, and more…

by Monica Reinagel, MS, LDN

Understanding Nutrition Facts labelsTrue confessions: I recently noticed that my dietary choices of late have been…well…less than optimal.  What’s a Nutrition Diva to do? In this week’s podcast, I remind my listeners (and myself) of the power of planning.  So often, the reason my day doesn’t quite as planned is because I really don’t have a plan. See if any of these tips might help you get back on track.

From the mailbag, we’re looking at the nutritional advantages of wild game, confusion about what’s included in the fiber on those nutrition facts labels, and an expectant dad worries about whether his pregnant wife is getting sufficient nutrients from her vegetarian diet.

Finally, looking for a way to stay motivated? Try crowd-sourcing your mojo! Here’s how.