You Ask, I Answer: Protein On The Go

Got an idea for a source of protein for my daughter that I can take with me out and about during the day that doesn't require refrigeration?

-- "n/a"
Via the blog

Nuts are always great; peanuts, almonds, cashews, walnuts, and pistachios are easily transportable sources of protein.

Although all nuts should be stored in the refrigerator (to slow down rancidity of fats), it is certainly okay to carry some with you throughout the day.

I am not a big fan of protein bars. The vast majority of them are loaded with added sugar and saturated fats.

Numbers Game: One A Day

A single _______ provides 97.5% of the daily selenium requirement.

a) Brazil nut
b) cashew
c) pecan
d) almond

Leave your guess in the "comments" section and come back on Wednesday for the answer.

Numbers Game: Answer

How many pistachio nuts make up a 1-ounce, 158-calorie serving?

Answer: 49

That's more than double the amount of almonds that make up a 1-ounce serving!

Although all nuts are wonderful additions to a diet and share similar caloric values per ounce (between 140 - 150 calories), pistachios stand out because it takes a LOT of them to add up to that weight.

They are particularly helpful for people cutting back on total calories who psychologically need to see a lot of food in front of them to feel "properly full."

Consider this: you can get the same amount of calories in 49 pistachios in just three Oreo cookies! It also doesn't hurt that you get 6 grams of protein, 3 grams of fiber, and 7% of the Daily Value of iron.

Advertising Gone Nuts!

A visit to my local CVS led to quite an interesting discovery -- Planters' new "NUTritious" line of products, advertised as "a distinctive line of snacking options that focus on specific wellness needs, all built with a better you in mind."

How sweet. Let's look beyond the sensitive copy, though.

Planters has always sold a variety of nuts -- good sources of fiber, heart-healthy fats, and nutrients like vitamin E, selenium, and magnesium.

So, nothing is broken and in need of getting fixed.

I was very curious to see how exactly this new line would improve over products as "non junky" as peanuts or cashews.

Let's begin.

First up -- the Heart Healthy Mix, which "may reduce the risk of heart disease."

Already my "BS" meter went off. Not only can that statement be applied to any nut product, it's also the kind of claim that is rally too vague to be of any use.

Sure, nuts may reduce the risk of heart disease assuming that they are part of a diet low in saturated and trans fats and rich in whole grains, fruits, and vegetables. And that you don't smoke. And that you're not 50 pounds overweight. I could go on...

What is so special about this product I do not know. It is simply a medley of nuts (almonds, peanuts, pecans, walnuts, etc.) just as heart-healthy as the generic CVS brand.

Next we have the South Beach Diet Recommended Mix, consisting of cashews, almonds, and macadamia nuts.

What makes these three nuts more South Beach Diet "friendly" than, say, hazelnuts and walnuts? Beats me.

The third product in the NUTrition line is the Energy Mix -- "a natural source of energy." So is Planters claiming that the other products don't provide energy?

This one includes a medley of nuts along with chocolate covered soynuts and honey roasted sesame sticks.

Seeing as how all calories are a source of "natural energy" (you could make the case that a 1,200 calorie triple milkshake is "a natural source of energy,") I have absolutely no clue what the point of this product is.

The Digestive Health Mix (I hope you are rolling your eyes along with me by this point) "keeps everything moving" by combining "pistachios, almonds, tart cranberries, crunchy granola clusters, and sweet cherries."

Fair enough -- but the fiber in any of the other mixes (or any serving of nuts, for that matter, no matter what the brand) also keeps things moving.

What is completely absurd is the presence of high fructose corn syrup. How does that fall into Planters' creating this with a better "me" in mind?

I suppose companies will always be looking for the next great way to boost sales, but whoever thought up this new Planters line is, quite frankly, a nut!

You Ask, I Answer: Phytosterols

Can you tell us more about this phytosterol fad I'm seeing lately in yogurt and multi-vitamins?

What are phytosterols and why do we need them?

Don't we just get them from eating vegetables?

Why would we need a supplement?

-- "gd"
Via the blog

Whereas cholesterol is a sterol (that is a steroid with an alcohol group attached, for any chemistry geeks out there) essential in maintaining cell structures in animals, phytosterols play the same role in plant foods.

Not surprisingly, cholesterol is found only in animal products (meats and dairy) and phytosterols are exclusive to plant foods.

The term "phytosterols" is actually an umbrella one that includes sterols (the three main ones being beta sitosterol, campesterol, and sitgmasterol) as well as stanols (naturally occurring plant compounds.)

Clinical research has determined that 2 grams of phytosterols a day help reduce LDL ("bad" cholesterol) levels by as much as 20%.

This is due to the fact that they compete with cholesterol for absorption in the digestive tract.

There are a few caveats, though.

Although phytosterols are present in plant foods (mainly nuts, seeds, and their respective oils), you need a LOT of calories to reach that 2 gram (2,000 milligram) goal.

For instance, 2 tablespoons of peanut butter contain 55 - 60 milligrams, and an ounce of pistachios adds up to roughly 35 milligrams.

And so came the development of functional foods (mainly yogurt drinks, like Promise Activ, and vegetable spreads) with high amounts of phytosterols added in.

Advertisers were in hog heaven -- now many of their products could be advertised as "cholesterol lowering."

However, phytosterols have only been proven effective in people with high cholesterol levels.

In other words, I don't see any reason why someone with a normal cholesterol profile would need to start consuming 2 grams of phytosterols a day.

Additionally, even people who benefit from their consumption need to realize that this is another situation where more is not better, since phytosterols interfere with the absorption of fat-soluble vitamins (A, D, E, and K) and compounds like lycopene.

Remember, too, that nutrition is really about a combination of nutrients and components -- not just two or three.

I lean more towards the "the healthier your overall diet, the more nutrition you are getting" camp than the "eat whatever you want and down supplements and multi-vitamins" one.

You Ask, I Answer: Soluble vs. Insoluble Fiber

I've become aware now (with your help) on how to find fiber and foods that are high in fiber but I'm wondering about the amount of soluble fiber and insoluble fiber in a lot of common "high fiber" foods.

I would love for you to explain a little bit the different things each does and if you really need to try to balance between the two for the best health benefits or if, as long as you get enough fiber, you don't really have to worry about the two different types.

I ask this because I notice a lot of foods just state how much fiber they have but some bars (especially Gnu) go the extra mile to break down and show how much of each type they contain.

-- Andrew Carney
Richmond, VA

Great question.

Remember that fiber is solely found in plant foods -- meats and dairy do not provide it.

With that in mind, let's break it down.

Soluble fiber is helpful with cholesterol reduction, providing a feeling of fullness for a significant amount of time, and stabilizing blood glucose levels.

Insoluble fiber, meanwhile, keeps things moving through the digestive tract, making it an important factor in reducing the risk of colon cancer.

Both are important and necessary.

Oat bran is the best source of soluble fiber, while wheat bran is composed of solely insoluble fiber.

Legumes, beans, and nuts are a mix of insoluble and soluble, as are fruits and vegetables (in the case of fruits, skins contain insoluble fiber and the actual fruit contains soluble).

So, as long as you have a varied diet, you are getting sufficient amounts of both.

The important goal to keep in mind is to have 25 - 35 grams of fiber a day from your diet.

If you want to get a bit more technical, it is recommended you get at least 3 grams of soluble fiber a day for maximum cholesterol-lowering benefits.

This isn't all that much -- a quarter cup of oat bran does the trick.

Similarly, a medium pear provides 1.7 grams of soluble fiber, a peach 0.8, a mango 0.76, and a banana 0.6.

Later today I will post a yogurt bowl recipe that meets the daily soluble fiber recommendation.

You "Ask", I Answer: You Bar

I was wondering if you've heard of You Bar, which is a company that lets you customize your own bar and only uses natural ingredients.

It sounds like a really cool idea.

-- Vincci Tsui
Via the blog

Thanks for bringing this to my attention, Vincci!

I had never heard of You Bar until I read your message. Sounds right up my alley, too.

You can basically make your own Lara/Clif Nectar/Pure bar by combining a variety of (mostly nutritious) ingredients to your liking (from dates to optional whey protein powders to dried fruits to a variety of nuts and seeds which you can specifically ask to be roasted, raw, or organic!)

Sounds like a deliciously unique gift idea for a foodie or nutritious snacker in your family or group of friends.

(Really) South of the Border

My week in Buenos Aires revealed several interesting tidbits on how nutrition and dieting are perceived in Argentina.

I’ll begin with similarities I observed between the land of tango and the nation of apple pie.

The absence of trans fats in a given food product is heavily advertised on packaging.

Supersizing is not limited to the United States. Alfajores – a popular Argentine treat consisting of dulce de leche filling between two chocolate-coated cookies – have recently started to become available in triple-sizes! This extra cookie – and additional layer of dulce de leche – increases the caloric content by 75 percent.

Vegetarian items are becoming more mainstream at supermarkets. From soy burgers to soy milanesas (a traditional food, basically breaded beef or chicken cutlets), going meat-free in the world’s beef capital is becoming a little easier. Soymilk is unheard of for all intents and purposes, though, as are seitan and tempeh.

Fiber consumption is well below recommendations. Very few restaurants offer high-fiber vegetables as side dishes, beans and legumes are not staples, oatmeal is not a popular breakfast item, and whole grains are not consumed as often as they should be.

Now, the differences.

The gluten-free market is considerably larger in Argentina. Many supermarkets boast “gluten-free” sections or aisles, and popular gelaterias indicate which flavors are celiac-friendly.

Protein is not the star nutrient it is in the United States. Unlike in the United States, you do not see any foods advertised as "high in protein" or "x grams of protein per serving!" Protein shakes and supplements are not popular.

Nuts, seeds, and legumes are not heavily consumed. Not only are they expensive for the average Argentine, they are also not culturally significant.

Despite being one of the world’s leading blueberry exporters, Argentines do not traditionally snack on this wonderful fruit.

When it comes to fighting the common cold, zinc lozenges are not advertised (or even sold, really).

For some odd reason, Omega-9 fatty acids are heavily advertised on foods containing them. I find this strange because Omega 9 is not essential (since our bodies are able to produce it).

It is Omega 3 and 6 that we must obtain from the diet (although, as I have explained in the past, our Omega 3 to 6 ratio is scarily disproportionate).

I'll expand on some of these points over the next week. Also, look for a "Shame on You" post on Argentina's latest hotshot weight-loss doctor soon.