Tag: omega-3

Which oil is best?

by Monica Reinagel, MS, LDN

which oil is bestShould you cook with olive oil or coconut oil? Grapeseed? Walnut?  It really depends on what you’re after.

Oils that are lower in polyunsaturated fats (PUFAs) are more stable, both at room temperature and high heat. If you’re looking for omega-3s on the other hand, those oils will, by definition, be higher in PUFAs.

Whether saturated fat is something to be minimized or maximized depends on your dietary philosophy (and, perhaps, your cholesterol levels).

And we haven’t even touched  the culinary pros and cons!

A healthy (and tasty) diet will include a variety of fat sources, just like it should include a variety of protein sources. To help you vet your choices, here’s a chart showing the fatty acid profile of several common options. Click on any column to sort by that nutrient. (Cool, huh?) Continue reading “Which oil is best?” >

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?” >

Something new for your pantry: Tea seed oil

by Monica Reinagel, MS, LDN

Tea seed oilNot to be confused with tea tree oil, tea seed oil is an edible oil pressed from the seeds of Camellia oleifera, a small shrub related to Camellia sinensis, or tea plant.  I recently received some samples from Arette, a company that distributes organic tea seed oil.  As this product may be unfamiliar to many of you, I thought I’d post a quick review/introduction.

Culinary Features

Tea seed oil has a thin, light texture, similar to almond or grapeseed oil–much less viscous and “oily” than, say, olive oil.  The flavor is also very light and clean.  There are times, of course, when you’d want a more robust oil–but for times when you’re looking for a light touch, tea seed oil fits the bill.

Tea seed oil makes a light, delicate vinaigrette, perfect for delicate greens that might be weighed down or overwhelmed by the flavor of a heavier or heartier oil.  Vegetables sauteed in tea seed oil remain almost dry to the touch, without the oily sheen you’d get from a heavier oil.

Nutritional Properties

Tea seed oil also has some unique nutritional properties. Although the texture reminds me of grapeseed oil, tea seed oil has a very different fatty acid profile. Continue reading “Something new for your pantry: Tea seed oil” >

This week: surprising heart healthy foods, calcium warnings, and comparison of hemp, chia, and flax

by Monica Reinagel, MS, LDN

The annual observation of  Heart Health month always triggers a predictable parade of articles endorsing the same “heart healthy” foods: almonds, flax, salmon, red wine, chocolate.  This year, I decided to go rogue with five heart-healthy foods that you probably didn’t see on anyone else’s list, along with the reasons they deserve a place on your cardio-conscious diet. But maybe I shouldn’t assume that everyone has gotten the memo on diet and heart health. This reader’s doctor actually suggested that she start using  powdered creamer in her coffee to help bring down her high cholesterol levels.  After picking my jaw up off the floor, I made a different suggestion.

At your request, I also put together a comparison of flax, chia, and hemp seed. Are all high in fiber and omega-3s–but there are also a few important differences. Find out how these three seeds stack up nutritionally and how to use them.

Calcium was also in the news this week, with a new study linking high dose calcium supplements to heart disease.  Read my recommendations for balancing bone health and heart health.  Also, find out  how much calcium is absorbed from various foods.  Also, a tip on what to do with the liquid that sometimes forms on top of yogurt.

Thanks for all the great questions and topic suggestions. Coming up soon: Wagering on Weight Loss, and a review of the Paleo Diet!

This week: the science of satiety, nutrition and hair loss, misleading nutrition labels, and more

by Monica Reinagel, MS, LDN

Can’t get no satisfaction? Then you definitely don’t want to miss this week’s two part series on satiety and satiation. Part 1 is on foods that help you feel full on fewer calories. Part 2 deals with foods that help keep you feeling full longer.  If you’re trying to limit your calorie intake you want to use both of these factors to your advantage.  Plus, learn how your environment can make you more (or less) hungry!

Calorie counters may also want to check out this item on “zero-calorie” salad dressings. There’s definitely more going on here than the nutrition facts label may suggest.

In the mailbag this week, we have a question from a young man wondering whether dietary changes might help  him hang onto his prematurely thinning hair.  Also, a note from a young lady hoping to become pregnant, wondering how to get enough DHA to support healthy brain development without exposing her unborn child to dangerous levels of mercury.

Upcoming Appearances:

Saturday, March 9th, Spokane, WA:  Using an Anti-inflammatory Diet to Optimize Performance

Is There an Optimal Ratio of PUFAs, MUFAs, and Saturated Fats?

by Monica Reinagel, MS, LDN

Q. Is there an optimal ratio of polyunsaturated, monounsaturated, and saturated fats that you’d recommend for optimal health?

A.  Interesting question, and any answer I give will be controversial, but I certainly don’t mind getting the conversation started!

Here’s how the typical American diet (which, one could argue, is clearly not optimal) breaks down, with fat taking up 34% of total calories. Continue reading “Is There an Optimal Ratio of PUFAs, MUFAs, and Saturated Fats?” >