You Ask, I Answer: Egg Yolks (Part 2)

How unhealthy are egg yolks?

Is it true that some people have more of a chance (due to genes) of producing more LDL cholesterol and [that] only these individuals should eat egg yolks in moderation?

-- Lori (last name unknown)
Via the blog

Egg yolks are branded with an undeserving "unhealthy" label that has proven hard to shake off.

It was formerly believed that high intakes of dietary cholesterol resulted in high blood cholesterol levels. We now know, however, that blood cholesterol levels are linked to intakes of of trans fats and most saturated fats.

It is true that some individuals have a genetic predisposition for high cholesterol. Consequently, they are recommended to limit their intake of whole eggs to three per week.

If, however, you do not fall into that category, you can safely eat one egg a day.

As far as I'm concerned, the average healthy individual should concern themselves much more with saturated fat than cholesterol.

After all, very low intakes of cholesterol simply mean your liver makes up for it by creating more.

As I pointed out during Season 4 of Bravo's reality competition show Top Chef, people often make significant nutrition mistakes when avoiding meats high in cholesterol. These meats are usually much LOWER in saturated fat and, therefore, a healthier option than varieties low in cholesterol but high in saturated fat!

Your average large egg provides 77 calories and only 1.5 grams of saturated fat. It also doesn't hurt that it's a good way to add riboflavin, B12, selenium, and biotin to your diet!

Numbers Game: Answer

A single Brazil nut provides 97.5% of the daily selenium requirement.

Pretty nifty, huh?

This is a particularly valuable tidbit of information for vegans, since the vast majority of foods high in selenium are animal-derived.

That doesn't mean you can't get too much of a good thing.

Since the Upper Limit for selenium is set at 400 micrograms, snacking on a half dozen Brazil nuts every day could set the stage for a condition known as selenosis, which can result in in hair loss, fatigue, and intestinal discomfort.

This is literally a "one a day" recommendation.

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.

You Ask, I Answer: Mushrooms

From a nutrition standpoint, are all varieties of mushrooms pretty much the same?

Sometimes I see portobello mushroom steak as a vegetarian option at restaurants.

Is it higher in protein than other types?

-- Linda Ahern
Santa Ana, CA

All mushrooms are good low-calorie sources of potassium, phosphorus, and two B vitamins (riboflavin and niacin.)

A cup of chopped mushrooms also offers approximately ten percent of the selenium daily value (although oyster mushrooms come up short in this mineral.)

Portobello mushrooms are not higher in protein than other varieties.

A five-ounce serving only delivers 5 grams of protein (that same amount of tofu offers 15 grams; five ounces of seitan contribute 30 grams; half a cup of black beans adds up to 10 grams.)

Portobello mushroom "steak" as a vegetarian option on a restaurant menu strikes me as rather uninspired, particularly when it is the only meat-free choice.

I can't tell you how many times I have been at events where that is the sole vegetarian dish, and it is literally nothing but a huge, grilled portobello mushroom inside a hamburger bun. Snore!

Many chefs love it, though, because it's very easy to prepare.

Numbers Game: Answer

A three ounce broiled porkchop provides 46 milligrams of sodium, whereas three ounces of ham add up to 1,117 milligrams of sodium.

(Note: Maximum sodium intake recommendations are set at no more than 2,400 milligrams a day.)

This is one of the clearest examples of the vast nutritional differences between minimally and heavily processed varieties of the same food.

Remember, the more processed a food, the higher its sodium content and the lower its potassium numbers.

It shouldn't surprise you, then, to find out that the 341 milligrams of potassium in a three ounce porkchop fall to a measly 75 milligrams in three ounces of ham.

Additionally, while this amount of broiled pork offers 45 percent of the selenium daily value and 19 percent of day's worth of zinc, the ham only provides eight percent and three percent, respectively.

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!

On Behalf of Shrimp

Last Summer I blogged about my disappointment at an episode of Bravo's Top Chef competition reality show in which contestants' only guideline for creating a heart-healthy dish was making it "low in cholesterol."

This led to the usage of meats low in cholesterol but high in saturated fat.

Ironically, saturated fat is more detrimental to blood cholesterol levels than dietary cholesterol.

One contestant was specifically chastised for using lobster -- a higher-cholesterol food containing Omega-3 fatty acids and almost no saturated fat -- while others were praised for using red meats lower in cholesterol but chock full of saturated fat.

I just finished watching this week's episode of Top Chef (currently in its fourth season) and am experiencing a major case of déjà vu.

This time around, the seven remaining contestants were asked to create healthy meals for Chicago's police officers, who often turn to unhealthy fast food dishes for lunch.

The chefs had complete freedom to make whatever dish struck their fancy as long as it contained one whole grain, one lean protein, one fruit, and one vegetable.

Great so far.

Then, on the heels of host Padma Lakshmi talking about this country's battle with obesity and diabetes, they threw in an additional seemingly random rule about dishes being "low carb" and "low sugar."

Huh? A low-carb dish that must include whole grains?

Adding to the "tacked on" feeling of that rule is the fact that when it came to judging, carbohydrate content was not an issue (and it shouldn't be; high fiber is more important than low carb in my book).

I digress.

Spaztic contestant Andrew D'Ambrosi -- who made a poorly reviewed salmon maki roll substituting raw parsnips and pinenuts for rice -- spent a large portion of this episode obnoxiously bragging about the 2 years he spent studying nutrition.

In one scene, he is seen recommending to a fellow "cheftestant" that she not use shrimp since they are high in cholesterol and, therefore, do not fulfill the "healthy" requirement of the challenge.

Andrew, back to nutrition school for you!

Let's put this to rest once and for all. Shrimp are healthy.

Yes, they are higher in cholesterol than other aquatic animals, but dietary cholesterol is less related to blood cholesterol than saturated fat.

Here's the better news -- three ounces of shrimp only provide 0.2 grams of saturated fat. That's a mere 1% of the recommended daily maximum limit.

It also doesn't hurt that those three ounces pack in 18 grams of protein, 300 milligrams of Omega-3 fatty acids, 48% of the selenium requirement, 21% of the Vitamin B12 requirement, and 15% of a day's worth of iron... all in an 84 calorie package!

I am not calling for shrimp to be a daily staple, but don't cast them aside because of their cholesterol profile.

Maybe next time I'll post a Chris Crocker inspired "Leave shrimp alone!" video...

You Ask, I Answer: Dried Cranberries

[I just read your posting on apple butter and had a question about] dried cranberries.

Are they any good for you because I was reading the nutritional info and it just seems like carbs!

-- Anonymous
Via the blog

All fruits, except for avocados, are basically pure carbohydrate.

I say basically because some might offer 0.2 or so grams of protein.

The fact that fruit is made exclusively of carbohydrates does not make it unhealthy or a bad choice.

When you eat a piece of fruit (not drink fruit juice or have gummy candy "with fruit" or eat fruit-flavored sherbet), you are consuming fiber, naturally occurring sugars, vitamins, minerals, and phytochemicals.

The word "carb" became akin to a curse word because it erroneously equated "empty carbohydrates", which are void of any nutrition (think donuts, cookies, and Goldfish crackers), with truly nourishing ones like oats, quinoa, brown rice, fruits, and vegetables.

It is interesting that you point out dried fruit, though, as it can be a bit tricky to decipher.

On one hand, raisins -- essentially grapes tha have been sunbathing for too long without UV protection -- are a very nutritious snack.

They are a good source of potassium, selenium, and iron, and offer fiber mainly in the form of inulin.

Cranberries run into a problem, though. When dried (i.e.: become Craisins), they become so tart that sucrose (table sugar) must be added.

And we're not talking a light sprinkling.

In turn, they become more candy-like and lose some of their awesomely healthy fruit properties.

If dried fruit is your choice of snack, reach for naturally sweet options like raisins, dried mangoes, dried apples, and dates (dried figs), which rely on their naturally-occurring sweetness to satisfy your sweet tooth.

Eat Your Tea

Convenience is a huge factor behind our food choices.

Whether you're pressed for time or away from a kitchen for a few days, snacking on-the-go is part of many people's daily routine.

It certainly doesn't help that most convenience foods comes in the shape of chips, cookies, candy, sugary sodas, and protein bars that are often loaded with sugar and saturated fat.

Alas, I am happy to add Tzu (The Tea Bar) to my Hall of Fame - which currently includes Lara Bars, Clif Nectar Bars, and Pure Bars.

I knew Tzu was worth looking into when I stumbled across it at my local deli and read the ingredient list: sprouted whole grain brown rice, whole grains (oats, buckwheat), whole grain rye, sesame seeds, green tea leaf, green tea powder, konnyaku fructose, flax seeds, sapporo brewer's yeast, and bamboo salt.

Do you see all the pluses? No artificial ingredients, no syrups, no sugary soy and rice crisps, no hydrogenated oils, and fructose is not one of the first five ingredients.

I do wish the flax seeds were included in their ground state (since, in their entirety, they are completely undigested by our bodies), but I consider that to be a very promising ingredient list.

The nutrition profile is very nifty, too. Each bar contains a mere 110 calories, 1 gram of fat, 35 milligrams of sodium, and 2 grams of sugar.

It also offers 4 grams of fiber, 60% of our vitamin C needs, 15% a day's worth of calcium, 20% of the daily magnesium recommendation, and 20% of the recommended daily intake of selenium.

The best thing about it is -- this is all done with real food (not by injecting synthetic vitamins and minerals into the bar, as so many other products do)!

As you all know, I do not recommend a product on my blog until I taste it. Tzu passed that exam with flying colors. If you like the taste of green tea, you will absolutely love this bar.

So what about the inclusion of green tea?

At 3 grams per bar, that's equal to 2 cups' worth. Most studies showing health benefits (mainly on cardiovascular health) from green tea involved participants drinking 4 to 6 cups a day.

While Tzu bars contain a fair amount (which, if anything, helps rather than hurts), their virtues go well beyond that, as they are low-fat, low-calorie, tasty, and a good source fiber, vitamins and minerals.

You Ask, I Answer: Airborne

What do you think of Airborne?

-- Janet Adams
Philadelphia, PA

In case you've been in a deep slumber for the past ten years (or live outside the United States), allow me to tell you of the multi-million dollar business that is Airborne.

Created by a Californian second grade teacher who constantly caught more than just the sniffles from her students, Airborne is billed as a "cold remedy" that should be taken upon the first sign of having contracted a cold.

The tagline reads, "Sick of getting sick while traveling?" and suggests the enclosed tablets help your immune system from catching a cold in crowded places like airplanes, classrooms, and offices.

Although the creator has alluded to double-blind studies comparing Airborne to a placebo demonstrating that her product achieves what it promises, a 2006 investigation by ABC News revealed some interesting tidbits.

"Airborne said that a double-blind, placebo-controlled study was conducted with "care and professionalism" by a company specializing in clinical trial management, GNG Pharmaceutical Services.

GNG is actually a two-man operation started up just to do the Airborne study. There was no clinic, no scientists and no doctors. The man who ran things said he had lots of clinical trial experience. He added that he had a degree from Indiana University, but the school says he never graduated."

Interestingly enough, all mentions of that study (prominent on earlier packaging of the product) are now gone.

A few things stand out to me when I look at the nutritional composition of each tablet:

1) The presence of ginger, echinacea, forsythia, and isatis root. They give the illusion of homeopathy and alternative medicine, but there is no substantial research to show that any of these help prevent colds -- or their duration.

2) Each tablet contains 16 times the recommended dietary allowance of vitamin C -- or 1600% of a day's worth! This also happens to be exactly the upper tolerable intake (the amount you are recommended NOT to surpass each day) of said vitamin. This is troubling.

Not only do extremely high levels of Vitamin C raise your risk of developing kidney stones, bind the absorption of minerals like selenium and copper, and cause gastrointestinal distress -- they are also unnecessary.

Remember, Vitamin C is a water-soluble vitamin. This means excess amounts are not stored in our fatty tissue. Rather, they are excreted in the urine. Giving your body 1,000 milligrams of vitamin C when it only needs 90 is like pouring 5 liters of water into a 1 liter bottle. Futile!

Buyers are instructed to take one tablet every 3 to 4 hours, but not exceed 3 doses a day. That is still a completely unnecessary amount of vitamin C (grand total: 4800% of the daily recommended amount and 4 times the tolerable upper intake limit).

3) Each tablet also packs in 230 milligrams of sodium. Take one three times a day and you're up to almost half of the recommended maximum intake of this overconsumed mineral. That's as much sodium as a tablespoon of soy sauce!

At $10 per package, I don't think Airborne is worth it. As I mentioned previously, there are no studies showing that high levels of Vitamin C help prevent or shorten colds.

The best way to develop a strong immune system is through healthy overall eating patterns. Making fruits, vegetables, whole grains, heart-healthy fats, and legumes (or lean meats) your staples guarantees that you are providing your body with the nutrition it needs.

Huge amounts of vitamin C will simply end up in the toilet a few hours later.

Besides, if you generally aren't providing your body with vitamins, minerals, and phytonutrients, two days of megadosing will give you nothing but stomach cramps -- and possibly diarrhea.

Your best protection against colds? Wash your hands often.

I always like to keep a small bottle of hand sanitizer at my work desk and in my coat pocket. That way, after being on a subway or any place where high exposure to germs is likely, I can wash my hands with a quick squirt of the bottle.

So, save the $10 and buy yourself a nice scarf to keep yourself warm during these cold months.

All-Star of the Day: Mushrooms

The term "fungus" does not necessarily make one think of nutrition and wellness, but a healthy eater knows not to judge food by its name.

Not only are mushrooms a dieter's dream food, they could also soon become one of the absolute best sources of the sunshine vitamin!

Although the meaty texture of a grilled portabella mushroom might have you thinking it was a high-fat food, that couldn't be further from the truth.

A four-ounce portabella cap only provides 42 calories and 1 gram of fat, while simultaneously delivering 3 grams of fiber, 31% of our daily selenium needs, and 18% of the potassium and phosphorus we should be getting each day.

Selenium is one mineral -- and antioxidant -- you want to make sure your body is getting, since it works alongside vitamin E to cut down on cell damage caused by free radicals.

If you prefer shiitake mushrooms, consider that one cup of these cooked veggies contains a mere 81 calories and also provides 3 grams of fiber, 13% of our recommended daily intake of zinc, and half a day's worth of selenium.

Coincidentally, it is the white button variety that has become the vegetable world's hot button player.

Recent microcellular research has concluded that if a serving (half a cup) of these unique-shaped mushrooms is exposed to five minutes of ultraviolet light after being harvested, they become vitamin D powerhouses, providing 869 percent of the daily recommended intake!

This is a huge development, considering that recent estimates classify two thirds of adults in the United States as Vitamin D deficient.

That number does strike me as absurdly high, though. If consumed in a consistent basis, such a large amount of vitamin D can cause nausea, kidney failure, and hypertension.

Hopefully, they can find a way to expose this vegetable to UV light for a shorter amount of time and get them to provide a much more reasonable 75 to 100 percent of the sunshine vitamin.

In the meantime, don't fear fungus. Add it to salads, stir fries, or even as a topping on a soy burger (throw in some pesto, grilled onions and grilled peppers on that soy burger, too -- you'll thank me later.)

All-Star of the Day: Oatmeal

Oatmeal is one of my whole grain staples. Not only is it a source of excellent nutrition; it’s also a great snack no matter what time of day.

One cup of oatmeal delivers 147 calories along with 4 grams of fiber, 6 grams of protein (yes, whole grains have protein) and a virtually non-existent 2 milligrams of sodium. It also doesn’t hurt that it provides 65 percent of our manganese and 25 percent of our selenium needs.

Although manganese always takes the backseat, many people don’t know that, without it, Vitamin C is unable to do its immunity-boosting work. Selenium, meanwhile, is crucial in helping repair damaged DNA (remember, damaged DNA is linked to the onset of several cancers).

I particularly love oatmeal because it is 100% soluble fiber (the type that helps us feel full and lower cholesterol). Remember, whole-wheat is 100% insoluble fiber (which helps speed up the excretion of waste) while fruits and vegetables are a pretty even mix of both types.

If high cholesterol is a problem for you, I couldn’t recommend oatmeal enough. Hundreds of studies have consistently shown that consistent intake of oatmeal lowers cholesterol. In fact, one cup of oatmeal a day decreases cholesterol by approximately 15 percent – that translates to a 30% lower risk of developing heart disease!

That’s not all. Oatmeal contains a fiber known as beta-glucan, which helps our immune system by super-charging it and helping it shoo bacteria away at a faster rate.

The best way to eat oatmeal is plain; flavored instant oatmeal packets add unnecessary sugar and calories. If you choose to have hot oatmeal, I recommend making plain, unflavored oatmeal and then adding raisins and some sliced almonds (as well as a sprinkle of cinnamon and nutmeg) for an extra kick.

My favorite thing to do, whether it's first thing in the morning or before going to bed, is to add uncooked instant oatmeal to a bowl of plain yogurt (with live cultures) along with flaxseed meal, banana slices, strawberries, and blueberries (or any fruits of your choosing). I dare you to try it and not be hooked!

Forget sugary cereals and chemical-tasting "breakfast bars" -- tune in to Mother Nature and say "good morning" to oatmeal.

All-Star of the Day: Shrimp

Although small in size, shrimp are one of nutrition's biggest kahunas.

Like eggs, they spent some time on the "Do Not Eat" list in the fat-phobic 90's due to their high cholesterol. But, as you faithful readers now know, dietary cholesterol doesn't have much of an effect on our blood cholesterol.

And, considering all the health benefits shrimp provide, it would be a shame to put a dunce cap on them and make them face the corner.

For one thing, shrimp contain omega-3 fats – the anti-inflammatory kind that help prevent blood clots, lower bad cholesterol, and have been linked with lower risks of cardiovascular disease and certain cancers.

Despite their high nutrient volume, shrimp are low when it comes to calories. Three ounces (considered to be one serving) provide 84 calories, just .8 grams of fat, 17.8 grams of protein as well as 15% of our iron and 48% of our daily selenium requirements!

Although obscure in the mainstream press, selenium is a crucial mineral with antioxidant properties. Many clinical research trials show a promising link between it and the repair of damaged cells in our bodies as well as a significant reduction in the multiplying of already existing cancerous cells.

It's also smart to be aware of good sources of iron, especially considering that 12% of women aged 12 to 49 in the United States are living with iron-deficiency anemia.

It goes without saying that in order to reap all these benefits, shrimp should be grilled or sauteed. Three ounces of popcorn shrimp clock in at 281 calories, 16.2 grams of fat, and 586 milligrams of sodium (as opposed to 190 for plain grilled shrimp).