You Ask, I Answer: Aflatoxins

I'm concerned about aflatoxin risk associated with consuming nut butters.

Is there legitimate cause for concern?

Are aflatoxins only present in peanut butter, but not almond, cashew or other nut butters?

-- Tom T.
Boston, MA

For those of you not familiar with aflatoxins, allow me to introduce you. You might not want to shake hands, though.

Aflatoxins are highly poisonous varieties of mycotoxins. In biochemical jargon, we are talking about the metabolic byproduct of a particular fungus.

It just so happens that this fungus has a tendency to grow on certain crops -- especially corn and peanuts.

Like any good fungus, it thrives in damp, warm environments.

Hence, if such conditions present themselves at any point of the transit or storage of these crops you can bet there will be fungal growth -- and high aflatoxin levels.

Yeah, not so ideal.

Apart from providing a funky flavor, aflatoxins can cause a variety of liver disorders, as well as significantly increase liver cancer risk when consumed in high amounts..

No need to start peanut panic just yet, though.

Most countries, particularly the "developed" nations (I put that in quotations because I find that term to be so outdated and elitist) have set limits on just how many parts per billion of aflatoxins can be permitted in crops entering their food supply.

So, if a particular peanut crop registers as too high, it will certainly not end up in your peanut butter.

In the United States, the National Peanut Administrative Committee has taken this issue very seriously. There is no worse PR for a food than intoxication risks.

There is now a certain pesticide that prevents this fungus from ever growing. If you are buying organic, you can not count on that particular barrier.

Again, though, aflatoxins are carefully monitored, so you truly have no reason to worry.

To answer your second question: yes, peanut butter is the only nut butter to contain aflatoxins, but not the only nut. Walnuts and pecans also register teeny, tiny, insignificant amounts.

PS: I know a peanut is technically a legume and not a nut. For simplicity purposes, though, it's a nut. Capiche?

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!

Quick & Health(ier) Recipes: Vegan Peanut Butter Pie

Standard peanut butter pie recipes call for generous amounts of cream cheese and frozen whipped topping, resulting in rather decadent nutrition values.

You're usually looking at 455 calories, 8 grams of saturated fat (40% of a day's worth!) and 30 grams (almost 8 teaspoons) of added sugar per slice.

As much as I love a decadent dessert, wouldn't it be nice to savor a rich, silky slice of pie that doesn't pack quite a stomach blow?

Well, feast your eyes on the following recipe for a vegan peanut butter pie which cuts back on calories, sugar, and saturated fat -- but certainly not on taste.

Before anyone scrunches up their nose and declares it "gross," you should know that peanut butter pie lovers are shocked when I tell them the slice of pie they are raving about doesn't contain a single drop of cream cheese or Cool Whip!

VEGAN PEANUT BUTTER PIE
Yields: 1 pie (8 slices)

INGREDIENTS

1 16-ounce package of silken tofu
3/4 cup smooth, natural peanut butter
2 Tablespoons soymilk (unsweetened or plain is best)
1/2 cup sugar
1 Tablespoon vanilla extract

DIRECTIONS

Add ingredients to food processor and blend until smooth.

Scoop onto 9" pie shell (bonus points if it's oat-based or 100% whole wheat!) and refrigerate for at least 4 hours.

NUTRITION INFORMATION (per slice)

335 calories
2.5 grams saturated fat
12 grams sugar
11 grams protein

That's 120 less calories, two thirds less saturated fat, and half the sugar of a standard recipe.

Better yet -- the peanut butter is a great source of heart-healthy monounsaturated fats.

Enjoy!

Say What?: You Say "Wholesome," I Say "Really?"

The Slim-Fast Foods Company describes itself as being “committed to the development of wholesome and balanced nutritional products to aid in weight management and improved health.”

An interesting description, to say the least, given the ingredient list for their 120-calorie chocolate peanut nougat snack bar:

Maltitol Syrup, Milk Chocolate Flavored Coating (Sugar, Partially Hydrogenated Palm Kernel And Palm Oil, Cocoa (Processed With Alkali), Sugar, Roasted Peanuts (Peanuts, Peanut Oil), Sweetened Condensed Skim Milk (Skim Milk, Sugar), Partially Hydrogenated Vegetable Oil (Palm Kernel And Soybean), Whey Protein Isolate, Gum Arabic, Malted Milk (Extracts Of Wheat Flour And Malt Barley, Milk, Salt, Sodium Bicarbonate), Nonfat Milk, Salt, Egg Whites, Artificial Flavor, Caramel Color, Soy Lecithin, Maltodextrin, Tbhq And Citric Acid, Vitamins And Minerals (Calcium Phosphate, Calcium Carbonate, Ferric Orthophosphate, Vitamin E Acetate, Ascorbic Acid, Vitamin E Acetate, Niacinamide, Calcium Pantothenate, Vitamin A Palmitate, Pyridoxine Hydrocholoride, Riboflavin, Thiamin Mononitrate, Folic Acid, Biotin, Cholecalciferol (Vitamin D3), Cyanocobalamin (Vitamin B12).

How a product with partially hydrogenated oils and maltitol syrup (the syrup of a sugar alcohol!) as its first ingredient can be described as 'wholesome' beats me.

You might as well eat a small chocolate bar and pop a multivitamin.

Why not have a handful (160 calories’ worth) of peanuts instead?

It's just as convenient and portable a snack as one of these bars, and doesn't contribute added sugars or partially hydrogenated oils (trans fats) to your day.

Added bonus if you choose peanuts? Heart-healthy monounsaturated fats!

By the way, the "40% less sugar" banner on the box of these bars is the result of replacing half the sugar with maltitol (the sugar alcohol most likely to cause bloating, gas, and diarrhea. Yum!)

Craving chocolate but looking to control calories? Have a 100-calorie chocolate bar, sans sugar alcohols. Savor it, enjoy it, and go about your day.

You Ask, I Answer (On YouTube!): Healthy Eating Outside The Home

How do I start onto the path of eating and living more heathfully? Hopefully, there are others who, like myself, know what they "should" be doing, but don't know where to begin or what to pay attention to the "most."

For example (speaking only for myself here), here is a glimpse of all the food-related thoughts running through my mind daily:

"Watch your calories, fat, salt, refined sugar, and flour intake.... no fast food/chips/soda/Starbucks mocha whip lattes (sob!).... pay attention to the glycemic index/volumetrics/South Beach/Weight Watcher/Zone Plan... eat your largest meal early and your lightest meal later... get your daily serving of fruits and vegetables (ha!), fiber, and protein... don't forget to take your vitamin/calcium suppleent... and put down that ice cream/cookies/cake!!"

I currently work full-time and go to grad school part-time, so 3 days out of the week I leave my apartment at 8:30 am and don't get home until after 11:00 pm.

I work either Saturday or Sunday each week to make up my school hours.

My eating schedule is seriously out of whack -- many times I've eaten cold pizza at midnight.

I struggle with the "healthful vs. convenienc" battle every day.

And as for cooking? I use my oven as storage space for pots and pans that never get used -- I just don't have the time.

Any advice?

-- Amie Lemire
(Location Unknown)

Great question, Amie.

People tend to overcomplicate nutrition. If you focus on the basics, though, the rest of your concerns will fall into place.

Rather than write out a lengthy response, I thought I would use this as an opportunity to debut Small Bites on YouTube!

You can view my answer below. Be sure to bookmark the Small Bites channel on YouTube, too!

Readers: I would like to post a YouTube clip every 7 to 10 days.

Let me know what you would like to see on the channel. Product reviews? Questions and answers? Fad diet critiques? Let your voices be heard!

Perfect Pickings: Nut Butters

Wonderful as spreads on English muffins or dips for Granny Smith apples and celery, nut butters are delicious and pack a good deal of nutrition.

All varieties -- peanut, almond, cashew -- provide 180 - 200 calories and 8 grams of protein per 2 tablespoon serving.

They are also good sources of vitamin E, niacin (Vitamin B3), manganese, and phosphorus.

Reduced fat nut butters are simply marketing gimmicks. On average, they offer a mere ten less calories than their regular counterparts.

How so? The small amount of fat that is taken away is replaced with extra carbohydrates (usually double that of regular nut butter).

The key to finding the healthiest, least processed nut butters is to read the label.

Brands like Jif and Skippy lis the following ingredients:

"Roasted Peanuts, Sugar, Partially Hydrogenated Oils, Salt."

In essence, crushed peanuts with sugar and trans fat.

No, thanks.

You can do better than that by reaching for natural nut butters. Their labels tell the tale:

"Peanuts, Salt."

Wow, imagine that!

If you are buying no-salt-added varieties (which I prefer solely from taste perspective; nut butters with salt offer a very decent 140 milligrams per serving, far from a high-sodium food), the sole ingredient is peanuts.

Natural nut butters need to be mixed when you first open them, as the oil separates from the solid nut paste.

After mixing, store in the refrigerator to delay spoilage.

You Ask, I Answer: Tofu Spreads

I haven't been able to find any nutritional info on the tofu spreads offered at bagel stores. I have been using the tofu spreads as an alternative to light or fat free cream cheese, but I don't know if I am making the best nutritional decision.

-- Jean M.

New York, NY

Great question! Often times, we automatically relegate something made with tofu or soy to the "healthy" category. Are we right to do so?

Let's consider your question by comparing two tablespoons of regular, low-fat, non-fat, and tofu cream cheese in different categories:

CALORIES: 101 for regular, 69 for low-fat, 29 for non-fat, and 90 for tofu.

SATURATED FAT: 6.4 grams for regular, 5.3 for low-fat, 0.4 for non-fat, and 2 for tofu.

SODIUM: 86 milligrams for regular, 89 for low-fat, 164 for non-fat (remember, if you are completely taking out fat, you need something else for flavor's sake!), and 115 for tofu.

CALCIUM: Despite popular belief, cream cheese is not a good source of calcium. 23.2 milligrams for regular, 33.6 for low-fat, 55.5 for non-fat, and 60 for tofu. You should aim for 1,000 milligrams (1 gram) per day.

As you can see, they are all pretty equal.

Keep in mind that your average bagel contains 300 - 400 calories and approximately 650 milligrams of sodium (25% of the recommended daily limit).

If you are looking to add some extra nutrition to it, though, I recommend a tablespoon of peanut butter, packing protein (which helps keep you full for longer, especially if your bagel is not made with whole grains and therefore lacking this nutrient), heart-healthy fats, and vitamin E in a 94 calorie package.

Ideally, I would recommend you make your morning bagel a twice-a-week treat and opt for lower calorie breakfast choices the other three days.

All-Star of the Day: Peanuts

Although almonds often take the “super nut” title, the peanut also needs to be recognized for its tremendous health benefits.

Peanuts are an excellent source of heart-healthy monounsaturated fats, the same ones that make olive oil and salmon such powerfoods. Remember, diet high in monounsaturated fats and low in saturated fats has been proven to reduce the risk of cardiovascular disease by as much as 20 percent. “Low-fat” is not the answer; “smart fat” is!

An ounce of peanuts contains 164 calories, 7 grams of protein, 10 percent of our daily folate recommendation, 29 percent of our managenese needs, and 19 percent of our suggested niacin (vitamin B-3) intake.

Although those figures themselves might not be groundbreaking, peanuts’ antioxidant level is extremely high, rivaling that of many fruits.

In fact, resveratrol (the antioxidant found in grapes -- and, thus, red wine -- that boasts tremendous heart-healthy properties) is found in significant quantities in peanuts!

A plant compound known as beta-sitosterol also exists naturally in peanuts, and recent research links it to reductions in rates of breast and prostate cancer.

A 10-year study in Taiwan involving over 20,000 subjects (published in the January 2006 issue of the World Journal of Gastroenterology) found that the average participant who ate an ounce of peanuts twice a week lowered their risk of colon cancer by 34 percent!

Additionally, studies at Pennsylvania State University’s nutrition department found that regular consumption of foods high in monounsaturated fats -- such as peanuts -- lowered triglycerides while keeping heart-healty HDL cholesterol stable, whereas a low-fat diet LOWERED HDL levels.

Yes, peanuts are high in fat (one ounce provides 14 grams of fat), but this has proven to be a positive attribute.

Studies at Harvard, Penn State, and even countries like Israel and Papua New Guinea all came to the same conclusion. When subjects were allowed to eat an ounce of peanuts as a snack twice a day, they reported feeling fuller and therefore eating less total calories a day!

So, yes, you can most certainly enjoy peanut butter as a grown adult. However, be sure to buy “natural” peanut butter (Smuckers is my favorite). The ingredients? Just two – peanuts and salt.

Most conventional peanut butter adds “partially hydrogenated oils” (the always evil trans-fats) and added sugars, which turn this all-star into a fallen celestial body.