Three Useless "Facts"

Bite-sized nutrition trivia is not limited to Registered Dietitian Jeopardy!

Magazines of all sorts (ranging from Us Weekly to Details to Forbes) occasionally pepper sidebars or "Did You Know...?" features with short bursts of "diet-friendly" tips.

Television shows, e-mail chain letters, news broadcasts, and even advertising campaigns often rely on nutrition "facts" to captivate their audiences.

Alas, here are three often-mentioned facts I consider useless, irrelevant, and better off erased from the collective consciousness.

"If you put a nail in a glass of Coke for four days, it dissolves because of all the acids!"

The "logic" here is that if Coke can corrode metal, just imagine what it does to our stomachs!

Although all soda is nutrition-void sugar water (and the phosphoric acid in it can contribute to osteoporosis in individuals with insufficient calcium intake), it is not corroding our gastrointestinal system -- particularly when you keep in mind that stomach acids are more acidic than anything in Coke.

If you put a nail in a glass of our stomach acids, that sucker would probably disintegrate in just TWO days.

Initially shocking fact? Check.
Completely irrelevant? Check.
Absolutely useless? Double check

"I lost weight by cooking with olive oil instead of butter and choosing healthy fats, like avocado."

It seems like every other "celebrity who lost weight shares diet secrets!" (it seems to me that celebrity magazine editors think the only two secrets are to eat lots of fish and hire a personal trainer) article I read contains this quote.

Yes, olive oil and avocados are heart-healthy fats that, if consumed regularly, can benefit cardiovascular health. However, all fats -- regardless of how heart-healthy -- contain nine calories per gram.

I suppose I can somehow "vouch" for the avocado reasoning since they offer a good deal of fiber (thereby contributing to quicker satiety).

However, a tablespoon of butter contains approximately twenty fewer calories than a tablespoon of olive oil.

From a weight loss standpoint, replacing two tablespoons of butter with two tablespoons of olive oil in a dish serves no purpose.

"Twinkies are so processed they have a shelf life of 20 years!"

You need the exclamation mark at the end of that one for complete pearl-clutching effect.

Twinkies are by no means a health food, but they will not outlast a nuclear explosion (that honor only belongs to cockroaches and Cher).

While Twinkies have a longer shelf life than many other mass-produced baked goods (mainly thanks to their dairy-free ingredient list), expect them to start spoiling after a month.

PS: although foods with long shelf lives are usually highly processed and offer plenty of sodium, sugar, trans fats, and/or artificial preservatives, they do not take that same amount of time to be digested.

You Ask, I Answer: Popular Healthy Foods

Why is it that there is much talk about eating olive oil, wine, and tomato products and not simply olives, grapes, and tomatoes?

Surely the benefits of the processed forms are even more present in the whole form of the food.

Or is that not the case?

-- Corey Clark
(Location withheld)

I love this "thinking cap turned on" question!

Here is my take on each of the pairings:

Olive oil vs. olives: Everyone cooks with some sort of fat; not everyone eats olives.

So, in order to have as many people as possible reap the benefits of olives, it makes more sense to suggest they use olive oil in their cooking/salad dressings rather than eat olives.

Also, olives have a much stronger taste than olive oil. Many people who enjoy the flavor of olive oil do not find olives palatable.

Although olives offer more vitamins and minerals than olive oil, 120 calories of olives (equal to 1 tablespoon of olive oil) offers almost half of the daily recommended limit of sodium!

Tomato products vs. whole tomatoes: Cooked tomatoes offer higher levels of lycopene than their raw counterparts.

Wine vs. grapes: This is one I never understood. Grapes offer the same healthy compounds as wine. This is why I always tell people that if they regularly eat grapes but do not drink wine, they are not missing out on any health benefits!

I personally think this comes back to the "reaching as many people as possible" goal that applies to olive oil.

You Ask, I Answer: Olive Oil Regulations

Your post on the adulteration of olive oil freaks me out as I had no idea about this.

I recently mentioned this to a friend who told me that she didn't quite buy into this.

[She said] food was tested and regulated by the government.

[Since that] post is from a year ago, [do you have] any updates, Andy?

-- Dennise O'Grady
Bay Head, NJ

I'm afraid there aren't many updates to that posting.

The United States still has not joined the International Olive Oil Council, and olive oil adulteration is alive and well throughout the world.

I'm not too sure what your friend isn't buying into. After all, The Food & Drug Administration performs random tests on olive oil entering the United States.

Adulterated oils making their way in from abroad -- and being produced nationally! -- is not a far-fetched idea.

There simply are not enough resources to test every single bottle. Hence, high-profile cases of olive oil adulteration come to light once these products are on supermarket shelves -- NOT when they arrive to US shores.

Additionally, dishonest manufacturers know how to play the game.

They know how to make these lower-quality oils pass as genuine olive oil in the administered tests. That is precisely why many olive oil experts are calling for more detailed biochemical examination of samples.

Olive oil adulteration is not an undocumented urban legend.

Your friend might be interested in reading this. Or this. And this.

In the meantime, if this is a concern for you, I recommend purchasing your olive oil from any of the California Olive Oil Council's approved producers.

Quick & Healthy Recipes: Vegan Sweet Potato Mash

Here’s a super quick, tasty, and healthy recipe perfect for Thanksgiving dinner!

I made this last year for my guests and it received wonderful reviews.

YIELDS: 5 servings

INGREDIENTS

4 medium sweet potatoes
½ cup orange juice (ideally freshly squeezed from two whole oranges; if not, a brand like Tropicana will work just fine)
½ tsp. kosher salt
¼ tsp. cinnamon
¼ tsp. ground ginger
¼ tsp. nutmeg
¼ cup extra virgin olive oil

INSTRUCTIONS

Rinse sweet potatoes and cut into medium to large cubes. Leave the skins on!

Steam until soft (approximately 30 – 40 minutes. You can also boil them, but steaming retains more nutrients)

Transfer steamed sweet potatoes to a medium bowl and mash with fork.

In a pot over medium heat, mix together the sweet potato mash with the orange juice, salt, and spices.

Once well mixed, transfer to bowl, top with extra virgin olive oil.

Mix lightly with spatula. Enjoy!

NUTRITION INFORMATION (per serving):

190 calories
1.4 grams saturated fat
273 milligrams sodium
3 grams fiber

Excellent source of: Vitamin A, vitamin B6, vitamin C, manganese, potassium, monounsaturated fat

You Ask, I Answer: Olive Oil Potato Chips

What are your thoughts on potato chips fried in olive oil?

I saw some at the store and wondered if you thought they were a better snack than regular potato chips.

What oil are regular potato chips fried in, anyway?

-- Richard Faenza
Los Angeles, CA

Most commercial potato chips are fried in cottonseed, sunflower, safflower, or peanut oil.

The reason behind that is simple -- they have high smoke points. This means they can be heated at a higher temperature than other oils without their flavor being affected. Music to a cook's ears!

Regardless of the type of oil potato chips are cooked in, you usually get 10 grams of fat per 1 ounce serving.

Potato chips fried in olive oil aren't as great as they may sound.

Sure, olive oil contains a higher percentage of monounsaturated fat than cottonseed oil, but you should not be looking to potato chips to increase your heart-healthy fat intake.

Besides, from a caloric standpoint, they are identical to any other potato chip.

If you enjoy the taste of these chips, enjoy them as a treat.

Don't, however, think of them as a "healthy" potato chip alternative. Extreme heat takes away a good percentage of olive oil's antioxidant and healthful properties.

This is not to say olive oil transforms into a "bad" oil, but rather that using olive oil for deep frying is not a heart-healthy move.

If you are looking to incorporate more monounsaturated fats into your diet, I would much rather you chomp on some peanuts, add some avocados to your sandwich, or simply dress your salad with olive oil.

In The News: Seeking Health? Look to the Mediterranean

The question of "ideal diets" is a hot topic in the nutrition field.

Although many dietitians agree that a Mediterranean style of eating -- " rich in vegetables, fruits, legumes, cereals [mainly whole grains], fish, olive oil and, yes, a bit of red wine with meals" -- is optimal, you are bound to run into individuals of the opinion that good health is achieved by eating liberal amounts of saturated fat and protein while shunning carbohydrates.

The British Medical Journal is helping shed light on this cloudy matter with one of the largest meta-analysis studies ever conducted, compiling "a dozen of the most methodologically sound of these observational studies, which included over 1.5 million people followed for up to eighteen years, analyzing cardiovascular consequences and some other important health outcomes."

End result? The Mediterranean diet was found to have the lowest rate of cardiovascular disease, cancer, Parkinson's, and Alzheimer's.

To quote directly from the study, "greater adherence to a Mediterranean diet is associated with a significant improvement in health status, as seen by a significant reduction in overall mortality (9%), mortality from cardiovascular diseases (9%), incidence of or mortality from cancer (6%), and incidence of Parkinson’s disease and Alzheimer’s disease (13%)."

Although the Mediterranean Diet is no longer an accurate name (the younger generations in these countries are eating too much processed food and too many calories, as evidenced by rising rates of obesity and type 2 diabetes), this particular way of eating does many things correctly.

Among them? Focusing on minimally processed foods high in fiber and phytonutrients, including heart-healthy fats (monounsaturated and Omega-3 polyunsaturated fats), and keeping added sugars to a minimum.

Although this is termed a "Mediterranean" diet pattern, it contains many parallels to the diet of one of the healthiest countries -- Japan.

This bit of "news" simply confirms what dietitians have been recommending for decades: stick to a desirable caloric range while making sure to eat your fruits and vegetables, keeping an eye on saturated and trans fat intake, choosing healthy fats, and avoiding added sugars whenever possible.

I am also of the belief that since this kind of eating pattern cuts down on empty calories, it makes sticking within a desired caloric range a little easier.

Quick & Healthy Recipes: Vegan Spinach-Walnut Pesto

Here is a different spin on traditional pesto I often whip up at home.

It omits cheese (you're welcome, vegan and lactose intolerant readers), replaces pinenuts with walnuts for an Omega-3 boost, and adds some spinach for extra nutrition.

YIELDS: 6 servings

INGREDIENTS

6 garlic cloves, whole
1 1/2 cups fresh basil leaves
1/2 cup spinach leaves
1/3 cup raw walnuts
1 Tablespoon freshly squeezed lemon juice
4 Tablespoons extra virgin olive oil
1/4 teaspoon salt (preferably coarse sea salt)
Pepper, to taste
1 cup water (from pasta pot)
1/4 cup nutritional yeast (optional)

INSTRUCTIONS

1. Place whole garlic cloves in food processor. Pulse until diced.
2. Place rest of ingredients (except water) in food processor.
3. Pulse; add water and pulse again.

NUTRITION INFORMATION (per serving)

220 calories
1.5 grams saturated fat
14 grams monounsaturated (heart healthy) fat
190 milligrams sodium
4.5 grams fiber
7 grams protein
350 milligrams ALA Omega-3 fatty acids

Excellent Source of: Vitamin A, Vitamin K, thiamin, niacin, riboflavin, B vitamins

Good Source of: Vitamin C, iron, magnesium, phosphorus, fiber

Although you can obviously drizzle this over some pasta (preferrably whole wheat; be sure to include roasted red peppers for a wonderful complementary taste), I also recommend using it as a topping for seitan, tofu, or grilled chicken.

Quick & Healthy Recipes: Light & Crunchy Salad

I made up this recipe last night based on ingredients I came across in my refrigerator and pantry.

The result -- a perfect summer salad chock full of taste and nutrition.

It makes for a great barbecue side dish!

The following recipe serves 4:

SALAD INGREDIENTS

8 cups mesclun mix
1 avocado, sliced
1 15.5 oz can of chickpeas (preferably low-sodium)
½ cup red onions, diced
1 cup red pepper, diced
1 cup green pepper, diced
¼ cilantro, chiffoned

DRESSING (Lemon Oregano Vinaigrette) INGREDIENTS:

4TBSP extra virgin olive oil
1.5 TBSP balsamic vinegar
2 TBSP fresh squeezed lemon juice
1 TBSP oregano
Salt, to taste
Pepper, to taste

INSTRUCTIONS:

Mix salad ingredients in large bowl.
Pour dressing over salad ingredients.
Toss.
Enjoy!

NUTRITION INFORMATION (PER SERVING)

363 calories
25 grams fat (19 grams monounsaturated, 1.5 grams saturated, 4.5 grams polyunsaturated)
200 milligrams sodium
12 grams fiber
8 grams protein

Excellent Source of: Vitamin A, Vitamin C, Vitamin E, Vitamin K, iron, fiber, folate vitamin B6, manganese

Good Source of: potassium, phosphorus, magnesium

You Ask, I Answer: Vegetable Oil Spreads

My dad has heart disease, and his nutritionist said he should not use Earth Balance because it contains palm fruit (i.e., palm oil).

She instead recommends those spray bottles of fake butter.

Seems to me like that's recommending a bunch of fake chemicals instead of a naturally derived product with modest amounts of saturated fat (and no trans fat).

-- Anonymous
Via the blog

Hmmm.... that's rather peculiar advice.

The key with heart disease is limiting saturated fat, not eliminating it. Additionally, focus should be placed on consumption of healthier fats (monounsaturated and polyunsaturated.)

Besides, all oils contain some saturated fat -- it is virtually impossible to go an entire day without having some of it in our diets.

A tablespoon of olive oil, for instance, contains 2 grams of saturated fat (10% of a day's limit.) However, it also packs in 10 grams of heart-healthy monounsaturated fats.

A tablespoon of butter, meanwhile, provides 7.5 grams of saturated fat.

Earth Balance spreads have some saturated fat (naturally occurring in the plant oils from which it is made) but also 3.5 grams of monounsaturated fat and an additional 3.5 grams of polyunsaturated fat (440 milligrams are Omega-3 fatty acids).

Artificial butter sprays, meanwhile, are fat-free.

When it comes to heart disease, consumption of monounsaturated fat (olive oil, cashes, avocado, sesame seeds, peanuts, almonds, etc.) is much more beneficial than fat avoidance.

I say go for the Earth Balance (while still minding calories, of course.)

In The News: Revising the Food Pyramid

The folks over at the Harvard School of Public Health -- led by Walter Willett -- don't think the traditional USDA food pyramid (officially known as MyPyramid) doles out the best advice.

So, they proactively designed their own version -- The Healthy Eating Pyramid.

You can see a nicely drawn PDF version by clicking on the link above.

I prefer this version over the USDA's, but have a few critiques.

Although I like the inclusion of "daily exercise and weight control" at the base, I would prefer that section be titled "daily exercise and portion control."

Additionally, the "healthy fats/oils" category should place more of an emphasis on fats higher in Omega-3 (i.e: olive oil, walnuts, flaxseed) and less on ones offering very high Omega-6 levels (ie: soy and corn).

As I have discussed in the past, an improper Omega 6:Omega 3 ratio has its share of health implications.

Lastly, I strongly disagree with the inclusion of potatoes in the "eat sparingly" pyramid tip (accompanied by red meat, refined grains, sugary snacks, and salt).

It is one thing to eat potatoes in their nutritionally void skinless, deep fried version.

However, a baked potato, eaten with its skin, is a great source of fiber, potassium, vitamin C, folate, and magnesium.

Clearly, current obesity and diabetes rates can not be blamed on the ingestion of healthily prepared potatoes.

Your thoughts?

In The News: Corrupted Virginity

Extra virgin olive oil is considered the champion of all oils thanks to its high amounts of polyphenols, antioxidants, and monounsaturated fats.

This powerful combination has been shown to decrease risks of heart disease (by lowering 'bad cholesterol'), high blood pressure, and even breast cancer, according to some promising research from the Canary Islands.

Sounds great, doesn't it?

Well, here's a reality check you might not be too keen on cashing -- that "extra virgin" olive oil you have been buying might be anything but!

Reader Chris Davis notified me of a lengthy article published by The New Yorker earlier this year which spotlights worldwide olive oil fraud, a market laden with corruption and political scandals that can produce as much money as cocaine trafficking.

Since reading the article, I have done a bit more research and want to share the not too uplifting news with you.

A lot of supposed extra-virgin olive oil is really soy or hazelnut oil that has been adulterated.

Unfortunately, the words "imported from Italy" do not necessarily mean what you think.

If low-quality oils from North Africa are shipped to Italy, where they are then tampered with and bottled, the packaging can legally claim that oil is an Italian import.

You might take that to mean that Tuscan olives from a small farm are made into extra virgin olive oil. Wrong!

The Food and Drug Administration does not test oils coming into the United States for adulteration.

Although a group known as the North American Olive Oil Association takes care of that -- and they have discovered several distributors selling inferior quality oils as extra virgin -- their testing is nowhere near as rigorous as that f the International Olive Oil Council.

There are currently several proactive anti-fraud ideas being floated around.

One would require all bottles of extra virgin olive oil to list the acidity of their contents (to be considered extra virgin, olive oil must contain an acidity of no more than 0.8%).

Of course, who is to say that these figures can't be doctored with the exchange of cold hard cash?

One interesting solution to this problem comes from the region of Andalucia in Spain (one of the world's largest manufacturers of olive oil). There are talks of using molecular cell technology to determine if olive oil labeled as extra virgin matches the structure of the authetic product.

In the meantime, what can you do as a consumer? From a label standpoint, look for any bottles bearing the International Olive Oil Council (IOOC) stamp of approval.

If this is absent, see if the label lists the acidity figures for the supposed extra virgin olive oil. Look for an acidity level of 0.8% or less.

No luck? Look at the price tag. A liter of olive oil at $7.99 is highly unlikely to be extra virgin.

For more information, check out the International Olive Oil Council's website.

ADA Conference: Define "Great"

Frito-Lay had the following sign you see on your right at their stand (in case you can't quite make it out, the first sentence reads, "Frito-Lay chips are a great way to add healthier oils to the diet.") at the ADA's Food and Nutrition Conference Expo.

A "great" way? I think the marketing team got a little carried away.

While their products do contain healthy fats, they aren't exactly a nutrition powerhouse (offering a measly 1 gram of fiber per serving and not much in terms of vitamins and minerals, except for their potato chips, which contain a fair amount of potassium).

I could think of better ways to get heart-healthy fats -- avocados, almonds, walnuts, peanuts, sunflower seeds, tempeh, tofu, salmon, tuna, and flaxseed, to name a few.

Adding avocado slices to a salad, or some ground flaxseed to a smoothie truly are great ways to add healthy fats to your diet, since they also contribute vitamins and minerals.

Besides, this sign is making a confusing claim. Notice that the terminology isn't "healthier fats" (ie: chips containing vegetable oils rather than something friend in animal fat or butter), but rather "healthier oils." Huh?

What exactly is an "unhealthy oil"? I can think of unhealthy fats, like lard and butter (none of which are oils), but despite there being some oils (i.e.: olive oil) that are heart-healthier than others, I can't think of one I would categorize as unhealthy.

Enjoying a handful of Tostitos is far from being a nutrition no-no, but if someone needs to incorporate heart-healthy fats into their diet, chips are far from the first thing I would recommend.

You Ask, I Answer: Olive Oil

Is light olive oil lower in calories than the regular kind?

-- Amanda Krintson
Hartford, CT

No. All oils contain between 120 and 130 calories per tablespoon. The term "light" in reference to olive oil indicates it has been heavily refined to remove its strong color and flavor.

Light olive oil still has the same heart-healthy benefits as regular olive oil thanks to its high levels of monounsaturated fat, but it can be used for baking or to cook anything that might be ruined by strong olive taste.

As an added bonus, light olive oil has a higher smoke point than regular olive oil, making it a better choice for high-heat cooking methods.