You "Ask", I Answer: Modified Corn Starch/Constipation

My dietitian at the gym said that modified corn starch is not good because it is a strong "binding" agent and can cause constipation.

Cheerios [have] modified corn starch as [the second] ingredient.

[The dietitian said this] has an impact on toddlers- many of [whom] eat a lot of cheerios cereal.

And, a lot have constipation problems.

-- Anonymous
Via the blog

I have no idea what your dietitian is referring to. Seems to me there is some flawed logic going on.

Although there are several factors that can cause constipation, a significant one is a lack of insoluble fiber in the diet.

Cheerios -- and any oat-based product, for that matter -- largely contain soluble fiber.

Remember, soluble fiber is the one that helps lower LDL ("bad") cholesterol AND achieve a longer-lasting feeling of satiety.

Insoluble fiber, meanwhile, helps keep things moving through the digestive tract.

If someone is constipated, you would never suggest they consume soluble fiber, which slows down gastric emptying.

The lack of insoluble fiber (NOT the presence of modified corn starch) is why Cheerios can exacerbate (notice I am not using the word "cause") constipation.

I want to stress that foods do not cause constipation in and of themselves. Rather, it is a lack of insoluble fiber in the overall diet that does.

Eggs, for instance, are a popular binding agent that contain no fiber.

That doesn't mean, however, that they "cause constipation."

As long as your diet is rich in insoluble fiber, the addition of eggs will not cancel out fiber's digestive system benefits.

Five Must-Have Foods

The latest video on the Small Bites YouTube Channel singles out five must-have foods.

Having these in your pantry, refrigerator, and freezer will make healthy eating simple, quick, and convenient.

This is not an end-all-be-all "five healthiest foods on the planet" or "five superfoods that reverse aging" list, but rather just one of many practical ways in which nutrition can have a place in your kitchen.

You Ask, I Answer: Oats

I've been trying to add more soluble fibre to my diet but I can't STAND oatmeal.

Am I losing out on any of the properties of the oats by toasting them and having them as part of a home made granola, as opposed to as oatmeal?

-- "J" (last name unknown)
Via the blog

First of all, I commend you for taking a smart and practical approach to healthy eating.

J has incorporated a very important nutriton lesson -- if a healthy food's traditional way of preparation and consumption doesn't quite match up with your palate, think outside the box!

To answer your question, J, you are not missing out on the health benefits of oats by toasting them. This process does not leech out any nutrients.

If anything, doing so enhances them by bringing out their delicious nutty flavor and providing a very appealing crunch.

And, since all you do is spread the oats in a single layer on a baking pan and pop them in the oven for 10 minutes (at approximately 350 degrees Fahrenheit), you are not adding extra calories in the form of oil or butter.

If you feel more comfortable using your stovetop, by the way, you can also toast the oats in a skillet over a medium flame until they turn a slight brown color and you smell a nutty aroma.

Keep in mind that granola is very calorically dense, so be sure to keep an eye on your portion sizes.

See how you like adding toasted oats to soups, yogurt, and salads.

You Oat To Know

One of my co-workers recently asked me what the difference was -- from a nutritional standpoint -- between steel-cut oats, quick-cooking oats, and instant oatmeal.

There isn’t any!

They are all a nutritious whole grain offering soluble fiber (the kind that has been linked to a reduction in total and LDL cholesterol levels).

(Quick review: insoluble fiber -- found entirely in whole wheat products and partially in fruits, vegetables, and legumes -- speeds up the transit of foods in the digestive system.)

The difference between these varieties of oats and oatmeal ultimately comes down to processing techniques.

Whereas steel-cut oats are -- ready for a shocker? -- cut by rotating steel blades into tiny groats, instant oatmeal is flattened into flakes.

If you look at their respective nutrition labels, you’ll notice that steel-cut oats appear to contain more fiber than their quick cooking counterparts.

However, this is simply due to different serving sizes.

It's akin to a one-ounce slice of whole wheat bread containing 3 grams of fiber and a 1.5 ounce slice providing 4.5 grams. The larger slice may appear to be a "better source" of fiber, but ounce by ounce the two are equal.

What you absolutely must keep in mind when buying instant oatmeal is what has been added.

You can’t go wrong by buying plain (unsweetened, no salt added) oatmeal and jazzing it up yourself with fruits, nuts, seeds, yogurt, etc.

The problems begin when you buy flavored varieties than add sodium and up to 4 or 5 teaspoons of sugar (and about 100 extra calories) to this delicious whole grain.

Instant oatmeal is one of my recommended pantry staples, mainly due to its quick preparation time.

I also recommend adding uncooked instant oatmeal (or uncooked ready-to-eat oat bran) to a yogurt and fruit bowl if you're not a fan of traditional oatmeal.

Numbers Game: Answer

Forty percent of adults in the United States consume a grand total of ZERO whole grain servings every day.

Not the most encouraging of statistics.

Although whole grains are increasingly more available, I suspect this has to do with a lack of education and knowledge.

Many people, for instance, think multigrain bread is a whole grain. It's not.

Additionally, the overwhelming majority of new whole grain products come in the shape of sugary cookies or cereals "made with whole grains," which can mean that as little as 5% of the total wheat flour used is whole.

Not the best approach.

If your whole grain consumption isn't up to par, here are some ideas.

-- Whether at home or at a restaurant, opt for brown rice. Kitchen-phobes have no excuse. Many companies now offer brown rice that cooks in 10 minutes in the microwave. Nutritionally, it is equal to regular, longer-cooking varieties.

-- Enjoy whole wheat pasta, like DeCecco whole wheat fusilli (pictured at right). If you are brand new to it, make your dishes with half regular pasta and half whole wheat.

-- Eat whole grain bread (at least 3 grams of fiber per slice and 'whole wheat flour' as the first ingredient).

-- Experiment with alternative grains like quinoa and whole wheat couscous (they cook the exact same way as rice. All you need is a pot and water).

-- Add barley to your soups.

-- Start your morning with plain oatmeal (sweeten it up with fruits; add fiber and protein with walnuts or almonds)

-- Make sure your morning cereal is whole grain (again, look for whole wheat or oat flour as the main ingredient).

-- Snack on popcorn (air pop it or make it at home in a pot with a little bit of olive oil).

-- Make waffles and pancakes with whole grain mixes. If you buy frozen varieties, make sure they are whole grain.

Remember, whole grains offer more health benefits than non-whole grains with extra added fiber.

If you need more assistance, check out the Whole Grains Council's amazing and extensive list of whole grain products. It's the perfect supermarket assistant!

Wolf In Sheep's Clothing: Nana's Cookies

Who doesn't love cookies? Particularly soft, chewy ones saturated with chocolate chips?

I'm willing to bet you do.

I also have a feeling, though, that you watch your cookie consumption, since you know they are empty calories.

Delicious, sure, but nutritionally void.

What if I told you I had a tasty, chocolate chip vegan cookie made with whole wheat flour and oats?

Let me tell you more about it.

It has no refined sugars, white flour, dairy, eggs, cholesterol, hydrogenated oils, or trans fats.

Its first and second ingredients are whole wheat flour and rolled oats, respectively.

Interested?

If you took the bait -- read carefully.

Nana's Vegan Cookies are available nationwide, and described by their creator as "extremely healthy".

I have tried them myself and will vouch for their taste. They are absolutely delicious. Chewy, moist, flavorful, and better than most conventional cookies.

When I truly want to indulge in a sweet treat, I pick one up.

"Indulge? How bad can they be? They don't have any of the 'bad stuff'," you may think.

Well, a 3.5 ounce cookie (the only available size) delivers 410 calories, 320 milligrams of sodium, 22 grams (5 1/2 teaspoons) of sugar (in the form of fruit juice), and just 3 grams of fiber.

From a caloric and fiber standpoint, that's equal to 7 regular Oreo cookies!

I find that people tend to automatically equate vegan, dairy free, fruit-juice sweetened, and whole grain with "healthy", when that isn't always the case.

Remember that fruit juice is, essentially, sugar water, and our body metabolizes it very similarly to sucrose (table sugar).

My rule of thumb? Cookies are not supposed to be health foods.

Sure, a cookie without trans fats and composed of whole grains is a slight improvement, but it is still a cookie.

Therefore, treat it as such. Enjoy it, savor it, but always consider its calories discretionary.

Quick and Healthy Recipe: Oat Bran Pancakes

I received this recipe in my e-mail today from the American Institute for Cancer Research.

It sounds delicious -- and has a nice nutritional profile to boot -- so I figured I would post it here for all of you to make at home and enjoy!

INGREDIENTS

1/2 cup flour
1/2 cup oat bran
1 Tbsp. sugar
1/4 tsp. baking soda
1/8 tsp. salt
3/4 cup plus
2 Tbsp. nonfat buttermilk
1 egg
1 Tbsp. canola oil
1 cup fresh blueberries
1 medium banana, thinly sliced
Powdered sugar, as garnish
Fresh mint sprigs, as garnish

STEPS

In a medium bowl, combine the flour, oat bran, sugar, baking soda and salt.

In another bowl, whisk together the buttermilk, egg and oil until well combined. Pour this mixture into the dry ingredients. Mix with a fork until they are just combined. The batter should have the thickness of yogurt.

Spray a griddle or large, nonstick skillet very lightly with cooking spray and place it over medium heat.

When it is hot, ladle about 1/4 cup of the batter into the pan, spreading it to make a 5 inch pancake.

Cook until small holes appear and the bottom of the pancake is brown, about 2 minutes.

Carefully flip and cook until the pancake is brown on the second side.

Place the finished pancakes on a baking sheet (without overlapping) and set in a warm oven while the rest of the pancakes are cooked.

To serve, top with the fruit and a dusting of powdered sugar. Garnish with a mint sprig, if desired.

Makes 3 servings (2 pancakes each).

Per serving: 300 calories, 8 g total fat (1 g saturated fat), 56 g carbohydrate, 10 g protein, 5 g dietary fiber, 260 mg sodium

Whole Grains Even An Amateur Will Love

Current statistics show that consumers in the United States eat 40 percent of their whole grains at the breakfast table.

A large majority of this figure can be attributed to popular cereals like regular Cheerios, Total, and Fiber One.

Although they offer their share of fiber (and millions of people like to start their day off with them), these cereals are often characterized as too bland by fiber-free eaters persuaded to switch to healthier breakfast foods.

Consequently, these people often revert to sugary, "made with whole grain" varieties that are basically sugar flakes with a pinch of whole wheat flour thrown in to justify a "Whole Grains!" boast on the front of the box.

I always think it's good to let you know of smaller companies who are putting out delicious and nutritious products, so while we are in the cereal realm, I thought I would let you know about Barbara's Bakery.

Their Shredded Line of cereals is composed of tasty -- and ultra crunchy, even after several minutes in milk -- whole grain cereals.

A 1 1/4 cup of Shredded Oats, for example, contains five grams of fiber, 230 milligrams of potassium, six grams of protein, and 2.5 grams of fat.

Thank the nutrition deities for a realistic serving size! Too many cereal brands try to pass off half a cup as a serving.

Tomorrow morning, measure out half a cup of cereal. Then laugh, as you realize that the average person eats at least an entire cup or breakfast.

Since the first two ingredients are whole grains -- whole oat flour and whole wheat flour -- one serving of Shredded Oats covers a whooping ninety percent of the daily recommended intake of whole grains.

I'm actually not big on packaged cereals, but, for the past several months, boxes of Shredded Oats have taken permanent residence in my cupboards.