Ask Monica: Your Nutrition Questions Answered
If you have a nutrition-related question or issue you'd like to see discussed here, please post it as a comment below. I'll try to answer as many of your questions as I can. Please understand, however, that it's not possible for me to give personalized nutrition or medical advice on this blog.
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Good health and good eating!
Posted by: Debbie | Nov 9, 2009 4:26:06 PM
are rolled oats the same as regular oatmeal? i.e. Ouaker Oats.
thanks
Monica's Response: Yes
Posted by: V Loggins | Nov 9, 2009 12:43:59 PM
I eat lean ground beef (95% lean, 5% fat) from Whole Foods and was curious why it had more calories when it was pan browned (54 calories per ounce) than the raw version (38 calories per ounce). I don't use cooking oil, only fat free organic olive oil cooking spray (0 calories). So I was wondering why the cooked version had more calories. The same goes for the difference between boiled and scrambled eggs. Shouldn't scrambled eggs have the same amount of calories as boiled if you don't add anything to it when you cook them?
Thanks!
Posted by: james r | Nov 8, 2009 11:56:11 AM
Thanks for all the helpful info in the blog. Question on fructose: I've read that "fructose is not absorbed into the blood stream like glucose but is processed in the liver instead."
Then I read "Bray, Neilson and Popkin point out that fructose is absorbed further down in the small intestines than glucose (though both end up in the same portal vein on the way to the same liver). And though a little fructose helps the liver store glycogen, when large amounts of fructose are ingested, they do 'provide a relatively unregulated source of carbon precursors for hepatic lipogensis.' In other words, if you eat too much fructose, the liver can make the excess into fat."
And from another scientist: "When fructose is consumed in excess, animals and humans typically experience abdominal cramping and diarrhea, sometimes severe diarrhea. There is no evidence that reasonable consumption of fructose in a typical diet has any adverse effect on the liver or that it produces more body fat than sucrose or glucose."
I'm confused. Should we be concerned about fructose actually being stored as fat? And how much fructose would a typical person have to eat for fat conversion to begin?
Posted by: Mike | Nov 7, 2009 6:08:51 PM
Monica, everything I've read says paprika is high in nutrients like Vitamin C, yet all of the nutrition labels I've seen on dozens of paprika varities I've checked out show Vitamin C at 0%. I don't get all the blather about paprika Vita C benefits when they don't exists in the processed products available. Take a look at this nutrition guide on paprika and tell me where I'm wrong.
http://www.nutritiondata.com/facts/spices-and-herbs/198/3
(Nutrition Facts and Analysis for Spices, paprika)
Thx,
Mike
Posted by: Jim Williams DC | Nov 7, 2009 5:58:01 PM
Hello Monica,
You commented on Does Atkin's Diet Increase Heart Disease Risk. I have the same suspicion as you do. I have a theory on why the presence of carbohydrates in conjunction with a high fat diet would contribute to health risks. I would like to discuss my theory if you would like to contact me.
Posted by: Susan McClure | Nov 7, 2009 2:36:07 PM
Your inflammatory index is the single most useful tool my husband, Dick, uses to deal with his rheumatoid arthritis condition. Thank you SO much, Monica!
Our question: what is the inflammation factor for farrow and/or spelt?
Many thanks,
Sue and Dick McClure
Posted by: Robin | Nov 6, 2009 10:29:26 PM
I recently heard that cooking with olive oil was not good because it becomes a transfat when heated. It is all gets so confusing. Also, could you address anti-inflammation diets that are so popular now?
Thanks!
Posted by: marianna | Nov 6, 2009 4:50:32 PM
any thoughts on wheatgrass shots? E3 Live shots?
Thanks
Posted by: cookie | Nov 5, 2009 9:29:29 AM
How do I get enough calcium in my diet when I don't eat dairy?
Monica's Response: Click here for information about non-dairy sources of calcium: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB4
Posted by: Shelly Kochhar | Nov 3, 2009 4:46:00 PM
Hello Monica,
When the label lists cholesterol, what does it want me to know? I don't think eating cholesterol magically puts cholesterol on the body, does it? Is it because of the cholesterol/saturated fat mistake you address in your response on Sept. 23rd? Either way, exactly how am I supposed to use the cholesterol value on the label? Thank you for your service.
Monica's Response: Even though dietary cholesterol has little effect on blood cholesterol (in most people), the government still recommends that you limit your cholesterol intake. That's why they include it on the nutrition facts label. .
Posted by: Glenda Sykes | Nov 3, 2009 11:10:11 AM
I use homemade whole grain sourdough daily. I incorporate it into many different foods and use it in unique ways, such as using the starter as a coating for chicken, fish, and veggies before cooking. I am totally convinced it has exceptional health benefits. But I can't find nutritional info on it. It seems to me that it has to have probiotics, for instance. Please give me a clue how to research it if you don't know the answers. Someone has to know. Your information is great! Thank you!
Monica's Response: I answered your question in this recent post: http://blog.nutritiondata.com/ndblog/2009/11/health-benefits-of-sourdough.html
Posted by: PIYALI | Nov 3, 2009 1:10:41 AM
Hi there, is microwave cooking hazardous for health?
Monica's Response: See this blog post: http://blog.nutritiondata.com/ndblog/2008/04/is-microwaving.html
Posted by: Joy | Oct 30, 2009 1:28:18 PM
Hi Monica, your blog is fantastic. I consume about 1-2.5 tbsp of ground flaxseeds per day. I know from my symptoms (breast tenderness etc) that I have a bit of estrogen dominance. Could the phytoestrogens be negatively impacting my estrogen balance? Also, I used to consumer a lot of soy about 10 years ago and had severe hormonal imbalance. I cut out soy and my hormones balanced within 6 months. Looking forward to your reply.
Posted by: Russ Holm | Oct 29, 2009 2:23:08 PM
(1) When I steam vegetables (primarily cruciferous) or when I cook them slightly in water - I feel I'm wasting nutrition if I throw the water away so I cool the water and add it to a nutrition drink. Is consuming the water right or wrong? (2) If I cook to negate the nutrient blocking phylates do I end up drinking them anyway if I drink the water or does heat destroy them?
Monica's Response: Consuming the cooking water may salvage some of the nutrients lost in cooking, but some are simply destroyed by heat. Phytates are mostly destroyed by heat.
Posted by: margaret gurney | Oct 27, 2009 10:39:14 AM
I am 62 years old and try to exercise at the gym at least 3 days a week. I'm not sure how many calories I need to eat to lose weight as my metabolism is slower and it seems to take longer to lose weight these days. I do a little bit of weight lifting too. Thank you.
Posted by: zoe harcombe | Oct 26, 2009 5:33:05 AM
Hi Monica - please can you help me with a quick query with the "Fats & Fatty Acids" table? Are the Omega 3 and 6 quantities included in the polyunsaturated fat line, or are they in addition to this figure?
Thanks so much
Very best wishes - Zoe
Monica's Response: The omega-3 and omega-6 values are a subset of the total poly-unsaturates.
Posted by: Robin | Oct 25, 2009 3:09:12 PM
I listened to your recent podcast on coconut oil. I am one of the confused. A doctor that is recommending coconut oil says that olive oil and canola oil turn to trans fat when heated. Please address this issue if possible.
Monica's Response: Unsaturated oils like olive and canola can create trans-fats if heated at very high temperatures (and/or at high pressure) for significant periods of time. At the temperatures and times typically used in home cooking, this is not a concern. See also this post: http://blog.nutritiondata.com/ndblog/2009/06/does-cooking-with-oil-create-trans-fats.html
Posted by: Geoff P. | Oct 24, 2009 11:26:54 PM
I just had a quick question; How come whole corn (on the cob) contains vitamin c but corn meal, or whole organic corn from chips does not contain any? Thanks
Monica's Response: vitamin C degrades quickly when exposed to heat, water, and light. Processing whole corn into cornmeal or chips probably reduces the vitamin C levels.
Posted by: yogi madan | Oct 24, 2009 5:16:44 PM
i am 19 years old with a weight over 55 kg. i met with accident last year and is unable to gain weight.i am very skinny.i want to gain weight. I burn a lot of calories in whole day. so please tell me what to eat.i am living in hostel so no good food which can give good amount of energy.
Posted by: Onur | Oct 24, 2009 11:03:12 AM
Hi. I heard that when omega-3 is exposed to heat, it turns into saturated fat. Is this true? Do we still get omega 3 fatty acids when we cook fish, add flax seed to baked stuff, etc or do we have to eat them raw? In that case, most people may be doomed to buy fish oil capsules, but I've always believed a healthy diet doesn't need supplementing. Thanks in advance.
Monica's Response: heating can alter some fats but the temperatures and cooking times involved in typical home cooking are not going to void the omega-3 fats in fish or flax seed. See also these posts: http://blog.nutritiondata.com/ndblog/2009/06/does-cooking-with-oil-create-trans-fats.html and http://blog.nutritiondata.com/ndblog/2008/03/does-baking-wit.html
Posted by: Mark | Oct 22, 2009 1:26:28 AM
I recently read that Vitamins A, D, E, and K are fat soluble, meaning that they dissolve in fat instead of water. Does this mean that these vitamins need to be eaten with some type of fat source for the body to absorb them? For instance, if somebody ingested just a cup of skim milk would any of the Vitamin D not be absorbed because of the lack of fat?
Monica's Response: I answered your question in this recent blog post: http://blog.nutritiondata.com/ndblog/2009/10/can-you-absorb-fatsoluble-vitamin-d-from-skim-milk.html
Posted by: Matt | Oct 21, 2009 8:53:51 PM
Are there any types of tanning beds that would increase vit. D levels or do they all? Also, are some tan. beds safer than others?
Monica's Response: In order to stimulate vitamin D production, a tanning bed would need to provide UVB rays. There are differences in tanning beds--and safety concerns for any tanning--but this topic is beyond the scope of this board. Here are further resources: http://www.med.umich.edu/1libr/aha/aha_tannbeds_crs.htm; http://www.time.com/time/health/article/0,8599,1914188,00.html
Posted by: Chris | Oct 21, 2009 12:56:59 PM
My brother in law has a small chicken farm producing, cage free, hormone free eggs from his chicken. Until recently I ate the normal white eggs that you buy at the store. Now I am eating his eggs, and was wandering if cage free, hormone free eggs have less cholesterol due to their more natural diet and if its okay to eat 2-3 eggs daily or more since I bought 5 dozen for next to nothing to support his farming efforts.
Posted by: Disney | Oct 20, 2009 5:45:29 PM
Hello, Monica
I have another question. A lot of my fiends have been grappled with their acnes on the face for a long time without large improvements. I am doing some research now on some of special diets to relieve the acne. I was wondering if there is any effective way to fight it. As I know, certain prescription of traditional Chinese medicine do work, but it is too hard to get them here in North America.
Thank you again on behalf of my friends.
Disney
Posted by: Disney | Oct 20, 2009 5:32:01 PM
Hello, Monica
Couples of my friends are on diet now and they have an apple and milk as part of their breakfast. We recently, however, heard that having apple and milk together coule increase the risk of lithiasis. Is that true? If so, what is the science behind it?
Thank you so much in advance.
Disney
Monica's Response: Lithiasis (kidney stones) are not caused by eating apples and milk together.
Posted by: G. Frank | Oct 20, 2009 5:13:13 PM
I was looking at the Vit. A contents of different "fluid" milk products and noted that for most which were described as having added Vitamin A, the level shown in the nutritiondata.com tables (for Vit. A) were approx. 500 IU/cup (8 fl. oz). The "industry" standard fortification (USA) is to acheive Vit A levels equaling approx. 500 IU/cup (although the mandatory minimum level is 300 IU/cup).
However, I noted 2 fluid milk products which were inconsistent with their descriptive names:
(1) "Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A" - the nutritiondata.com table showed ONLY 12.3 IU Vitamin A/cup.
Thus, the Vit. A value for "Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A" MUST BE in error (too LOW).
(2) "Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A" - the nutritiondata.com table showed 184 IU Vitamin A/cup - certainly less than the expected ~500 IU/cup if fortified with Vit. A, but also MORE than I would expect for UNfortified reduced fat milk.
Thus, I also suspect the value for "Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A" is likely TOO HIGH?
Please advise.
Posted by: susan | Oct 20, 2009 3:57:56 PM
two things:
1) please tell me about 'alkaline' vs acidic water, foods.
2) which form of food is most healthiest?...frozen, fresh, canned, dried?
Thanks
Posted by: Lewis W | Oct 19, 2009 11:05:56 PM
I have a question on potatoes. I would never eat russett potatoes unless they are organic (per Michael Pollen the pesticides used on russett potatoes are extremely field toxic). Dr. McDougall is big on potatoes. I have heard other doctors say to avoid them as they can raise blood sugar levels.
Are potatoes good or bad for you? Does it make a difference on how they are cooked or prepared? Do the different types of potatoes make a difference? Is there a way to prepare them raw?
I would love some insight on this.
Posted by: G. Frank | Oct 19, 2009 4:10:30 PM
First let me commend nutritiondata.com for providing protein quality information as amino acid score data.
However, I find the amino acid abbreviations used in the amino acid score graphic image peculiar.
The abbreviations used in the graphic for tryptophan (Trp), threonine (Thr), leucine (Leu), lysine (Lys) and valine (Val) ARE the standard, 3-letter abbreviations used in the biochemistry & nutritional science fields.
However, the Amino Acid Score graphics use NON-standard 3-letter abbreviations for isoleucine ("Iso" instead of the standard "Ile") and histidine ("Hys" instead of the standard "His"). Other than its use in the "Amino Acid Score" graphic on nutritiondata.com, I have never seen the abbreviation "Hys" used for histidine.
See the Wikipedia article, "Amino Acids" for a list of the standard, 3-letter abbreviations for amino acids:
http://en.wikipedia.org/wiki/Amino_acids
In the case of the sulfur amino acids [methionine (Met) plus cystine, indicated in the graphic as "M+C"] and the aromatic amino acids [phenylalanine (Phe) plus tyrosine (Tyr), indicated in the graphic as "P+T"], the use of "M+C" and "P+T" are understandable given the space limitations within the graphic image. Note, cystine has no "standard" abbreviation as it is the dimer of two cysteines (standard 3-letter abbreviation: Cys) joined together by a disulfide bond (as naturally occuring cystine, or, that formed by cysteine thiol oxidation during acid hydrolysis of proteins to determine amino acid composition).
Posted by: Lauren | Oct 18, 2009 8:45:39 AM
Dear Monica,
I just moved to rural China for a year, and I was hoping you'd have some advice for ordering healthy Chinese dishes. I've been here for a month and already gained 5 lbs. I've been trying to retrain from eating out, but when I do, every dish seems to be swimming in oil. There is no data on chinese food on this website.
Meat is also very hard to come by, and when I do, it tends to be fatty and sparce. What are come alternative sources of protein?
Posted by: rosa from san diego | Oct 15, 2009 10:13:09 PM
hi monica!
which diet makes more sense and works better- carb counting or calorie counting? low-carb diets will tell you not to consume certain foods made with or from sugar, ect, while calorie diets tell you just count calories to lose weight..
ive even heard cutting sugar out of your diet, even those in certain fruits, can turn off your "store fat for the winter" gene and help you lose weight better.. but why is it that people still lose weight when they just count calories? things that i would consume on a low-carb diet, would be off the menu on a low calorie diet, and vice-versa.
in fact- if your counting carbs-its forbidden to eat sugars of any sort.
I hope i explained that well...can you help me? its been confusing me for years!
Posted by: Debbie | Oct 15, 2009 9:26:58 PM
Hi Monica,
I have recently started running, if not everyday, 6 days a week. I know multiple people complain about "gaining weight" when they start to run, and I understand that muscle weighs more than fat, but here is my issue. It's not that my weight number has gone up, but my actual body has... grown. My clothes fit tighter and I feel uncomfortable. I haven't really changed my diet. I try to eat better, but yes there are times I eat fast food, but then again... I did when I was not running and it did not affect my body like this. I like to run, but I am almost discouraged to do it as I hate the way I feel. Is there anything I can do?
Posted by: Ashley | Oct 15, 2009 11:22:56 AM
I read your book, and I use nutritiondata.com to track inflammation. According to this website, foods like peanuts, shellfish, and tomatoes are anti-inflammatory. However, some other materials, written by doctors, on the internet say those foods should be avoided with the inflammation diet. Are they wrong? Is there another reason they say to avoid those foods?
Posted by: Donna Young | Oct 15, 2009 1:55:52 AM
Regarding your article on "High fat diet increases insulin resistance"
Who funded the study, the grain industry? Corn farmers? lol
When it comes to diet and well being, I don't need a study (rats or otherwise) I am someone who has tried both types of dietary plans. I started with low fat (which is high carb by default)and stayed fat for years. Furthermore, I was always hungry and had little energy. Then I finally stopped beating my head against a brick wall, stopped counting calories and ate low carb. My lipids improved, (insulin, cholesterol, inflammation markers) my weight went down (30 lbs), my energy went up and I'm like a new woman. I am now at my goal weight of 117 lbs. and while I don't count carbs anymore, I certainly am particular about which ones go into my body and which ones don't. Donna Young
Posted by: Kathy | Oct 14, 2009 9:50:08 PM
Hey Monica,
I am a student in college and the choices of food are not that great and I really want to eat healthier and possibly loose some weight. I do not want to buy too many groceries, so I have to eat in the cafeteria and at the Einsteins and Starbucks on campus. Do you have any suggestions on what I can do?
Posted by: Larry | Oct 13, 2009 6:23:43 PM
when they use the measurment of 1-cup
is it the same as the 1-cup measuring
cup like you buy in he store?
Posted by: Deb | Oct 13, 2009 10:40:24 AM
The nutritional data I believe on somethings that I looked at are not accurate. Why does it show purslane as having no OMEGA 3 fatty acids, when it is very high in omega 3? Thanks
Monica's Response: I think you are confusing the symbol "~" with a zero. If a food contains no measurable amount of a nutrient, it displays a zero "0." If the amount of a nutrient is unknown (unmeasured) it displays a tilde "~",
Posted by: ross | Oct 12, 2009 7:04:45 PM
Hi Monica,
I know this is a strange questions but bear with me...
I recently took interest in an Indonesian food item called Tempeh. As you probably already know, tempeh is a partially fermented soy cake made from Rhizopus Oligosporus mycelia. I was reading about this food and discovered that Rhizopus Oligosporus produces an antibiotic that inhibits the growth of Staph A. bacteria. My question is how this is different from taking an antibiotic pill? For example, you're not supposed to take too many antibiotics regularly because bacteria can develop resistance. If this is true, then why wouldn't eating Tempeh regularly be harmful to the 20% of people who have Staph infections on their skin by creating a resistant strain of the bacteria that will grow stronger and stronger?
Posted by: Jack | Oct 12, 2009 2:52:42 PM
What's up with walnuts and inflammation? I have seen a Penn State study that indicated walnut supplementation was helpful in reducing C-Reactive Protein, an inflammation marker or culprit. But I see that depending on the variety of walnuts tested, they have an inflammation factor of -158 to -174, indicating that they are moderately inflammatory.
Monica's Response: More about walnuts and IF Ratings here: http://blog.nutritiondata.com/ndblog/2008/05/lots-of-questio.html
Posted by: fuggy | Oct 10, 2009 9:49:29 PM
Hi Monica! Do you have an opinion on sparkling mineral water or carbonation?
The sparkling part of mineral water has no anti-oxidants, it just makes the water fizzy. It takes up no room in the stomach, per se, so it may not be given an IF rating.
I am pretty suspicious of it, nevertheless. What do you think of the effect on inflammation after consuming sparkling versus non-sparkling water?
Monica's Response: I would think the effect would be neutral.
Posted by: Molly | Oct 8, 2009 5:35:33 PM
I need Vit K and Vit D in my diet..not eating so well...had a PE few months back, my second one, so am on Coumadin, supposedly for life now, they dont know the why or wherefore of origin of clots..so started on a good Mutiple B with added protection, didnt realize it had 60mcg of Vit K. After one dose, two pills, my inr went down from 3.2 to 1.7, which is below therapeutic range. So is there a way I can keep taking this and up my Coumadin? and still not hurt myself in the long range by taking so much coumadin.... It is not safe yet to try and go off of Coumadin and replace with Natto, etc...eventually I will. Meanwhile I am 47 and already have some bone loss, so am concerned ....Thank you for any thoughts.
Posted by: Bev | Oct 6, 2009 6:07:33 PM
Hi Monica,
I have just been told I have arthritus in my neck, a fellow at my gym said perhaps my system is too acidic. Any suggestions as to what a typical alkaline diet would include? He is a member of the Life Extensions and is quite knowledgeable about nutrition etc. Also we did the little stick thing under the tongue to make this discovery, I would like to avoid using NSAIDS as much as possible. Any insight would be greatly appreciated.
Monica's Response: I did a podcast on acid/alkaline diets recently that you might find interesting: http://nutritiondiva.quickanddirtytips.com/acid-alkaline-diet.aspx
Posted by: Verna Groger, RD | Oct 5, 2009 3:40:02 PM
Hi Monica,
Can you direct me to any resources that tell how to track the origins (manufacturers, countries, plant life, quarries, etc.) of the various vitamins and minerals in a standard grocery-store-brand multi-vitamin?
Also, I published a blog article a few weeks ago on coconut oil that contains some information on the nutritional qualities of this fat that are not covered in your recent tropical oils NutritionDiva article and associated links. It's found at http://www.joyfullyfit.com/blog/?p=141#more-141. I also included a tasty recipe in the article that I created.
Thanks,
Verna
Posted by: Aaron | Oct 5, 2009 2:29:37 PM
"Monica's Response: The source of data for each listing is shown in the footer at the bottom of that page. In this case, the data came from the USDA Food Nutrient Laboratory. Although errors do occasionally occur in their datasets, I don't have any reason to suspect an error here."
Aaron's Feedback: The reason to suspect an error here is that this would mean that quinoa is the first an soely vegetable containing HDA (this is onfly found in some microalgae). In addition it is a bit strange that contains DHA but not its precursor EPA.
I do not find that quinoa contains DHA in any other database, and I do not find any paper supporting this statemente. Is there any chance to confirm this with USDA Food Nutrient Laboratory?
Monica's Response: You can email the Research Director, Joanne Holden, at joanne.holden@ars.usda.gov with your questions/concerns about the data. Keep us posted!
Posted by: Judy Emenecker | Oct 5, 2009 2:17:05 PM
Hi Monica,
I just celebrated my 1 year anniversary of a living donor kidney transplant! I'm very excited about the wonderful gift of life! My issue is I'm taking that wonderful drug - Prednisone! I am about 35 -40lbs heavier than I need to be and I'm having trouble putting together a good nutritional eating plan. I mean I "know" what to do, yet I don't really know what to do. Any ideas? Is there a specific plan that would be best for someone like myself woh basically likes everything? I don't have any food retrictions from my doctor. I am just beginning a work out program which I was cleared for. Any ideas you can throw my way I'd be very grateful for.
Thanks! :-)
Monica's Response: Congratulations! The side effects of prednisone can be a drag so I'm glad you're able to focus on the positive. Steroid use can make your body less able to deal with glucose, so it might make sense to investigate a low glycemic eating plan. In a nutshell, that basically means that you want to restrict your intake of refined carbohydrates (things made with sugar and white flour, concentrated sweeteners including honey and fruit juice). Here's a little more info on understanding and working with glycemic load: http://blog.nutritiondata.com/ndblog/2007/07/ask-monica-wh-2.html
Good luck to you!
Posted by: dyann 1 | Oct 5, 2009 12:46:18 AM
Near the time of my cycle I become so tired and sleepy. I take vitamine C and drink orange juice, that helps me to get over that feeling. What is happening?j2keb;p
Posted by: Aaron | Oct 4, 2009 10:42:24 AM
According to your data base, quinoa (raw) has dha (22:6 n-3: 47.0 mg/100 mg)
http://www.nutritiondata.com/facts/cereal-grains-and-pasta/5705/2
Is this ok, or this is a mistake? If this is ok, may please kindly provide me references or literature where this statement can be verified?
Thank you!
Monica's Response: The source of data for each listing is shown in the footer at the bottom of that page. In this case, the data came from the USDA Food Nutrient Laboratory. Although errors do occasionally occur in their datasets, I don't have any reason to suspect an error here.
Posted by: Victor | Oct 3, 2009 6:00:20 AM
Monica's Response to Victor (original comment deleted):
As I mention above, it's not possible to give individualized nutrition counseling or medical advice on the blog. Please consider consulting a licensed nutritionist or registered dietitian about your concerns.
Posted by: HELEN G. BROUSSARD | Oct 2, 2009 3:08:25 PM
WHAT IS WHOLE UNPROCESSED GRAINS?
ARE THERE SYMPTOMS FOR LOW PROTEIN?
Monica's Response: Brown rice would be an example of a whole unprocessed grain. Whole means that it contains the bran and the germ and unprocessed (or minimally processed) usually means that it still looks like a grain--as opposed to flour or something made with flour.
Posted by: Linda Talley | Oct 2, 2009 10:27:11 AM
Is Wendy's chocolate Frosty made with eggs? I am highly allergic and love those frosty's. Thanks,
Linda
Monica's response: That's a question for Wendy's. Here's their website: http://www.wendys.com/food/NutritionLanding.jsp
Posted by: JPaul | Oct 2, 2009 8:59:10 AM
Do you know of a list of the caloric content & carb count on non-alcoholic beers & why is it not required to put nutrional labels on ALL alcoholic bev's?
Thanks-Paul NJ Shore
Monica's Response: here's a resource for that information. http://www.beer100.com/beercalories.htm
Posted by: Kara | Oct 2, 2009 6:15:56 AM
Hi Monica, I have another question for you, this time regarding calcium. The RDA for calcium seems impossible to achieve unless someone eats dairy (or takes supplements), but considering that dairy has been part of the human diet for only a short period of time (and most people are lactose intolerant), how can our requirements really be that high? Is there scientific evidence that we need that much calcium or has the Dairy Council had a hand in the government's guidelines?
Posted by: Dan Lewis | Oct 1, 2009 12:28:49 PM
My BMI is 17.7 and sometimes fluctuates to as low to 15 or lower. Where can I find a detailed regiment on how to gain weight in a healthy way? I am looking for suggestive meals including quantities as well as suggested exercises to build body mass.
Posted by: Lisa | Sep 30, 2009 9:01:02 PM
Hi Monica,
I was wondering if you have any ideas to help with my daughter's diet. She is 18 months old, we are breastfeeding ususally 3 times per day still, but I'd like to start cutting back. She is allergic to dairy, reacts to goat dairy as well, I'm not fond of using soy products very often for her. She is also on a gluten-free diet, as her dad is celiac, and she has reacted poorly to wheat (pain, diarrhea and rash). She also refuses to eat meat, except for the occassional bite or two of chicken. She loves eggs and will eat 2 almost everyday, and also eats a lot of beans. But I am worried about her getting enough of all the nutrients she needs especially calcium. Menu ideas are very difficult for her, I feel like I'm feeding her the same things over and over. Any ideas? Are there any good sites for similar diets?
Thanks in advance.
Posted by: Colin Triplett | Sep 30, 2009 3:19:06 PM
Hi Monica,
I am wondering what you have heard about the claim that the percentages needed from the macronutrients vary depending on body type (ecto, meso, endo)? This was brought up to me the other day, and I had not heard of it before, but I wondered if there has been any research about it. Thanks Monica!
Posted by: Xiao Xia Han | Sep 30, 2009 2:16:48 PM
Hi, Monica,
Do you know anything about nutrition values of avena nuda (also known as hulless oats or naked oats)? Is it better than regular oats?
Tahnks
Posted by: Frances Fields | Sep 30, 2009 1:05:41 PM
Why do the apple dippers from McDonald have a bitter taste. Most parents may not know this, since they usually come in the Kids Meals, but I have tasting them twice, as my grandson said they did not taste good.
Posted by: CC | Sep 28, 2009 9:01:23 AM
Hi Monica - what do you think about "free-from" foods for coeliacs etc? They're very convenient but are they nutritionally worthless? And what are the alternatives?
Monica's Response: I'm not sure what you mean by "free-from" foods. If you mean gluten-free foods, avoiding gluten is a must for those with celiac disease but you would want to apply the same criteria when evaluating gluten-free foods as you would a food with gluten. It's certainly possible to produce gluten-free junk food!
Posted by: Andrew | Sep 26, 2009 9:15:26 PM
Do either broccoli or cauliflower act as a diuretic? I've revised my lunches from larger salads to a small salad and fresh broccoli and cauliflower (3.5 - 4 ounces of each). Whenever I do this, I wake during the night and urinate. If I don't eat the vegetables, it doesn't happen. I've also tried limiting liquids, but the results remain the same whether I do or not.
Just wondering.
Thanks!
Monica's Response: Wow, that's very curious. Do you put a lot of salad dressing on your salad? Maybe the smaller salad with less dressing has a lot less sodium?
Posted by: jim attias | Sep 25, 2009 9:32:41 PM
i am have cronic kidney disease and find that you have misleading information on many products as pertains to potassium content for example i contacted canada dry and asked them home much potassium is contained in their dietginger ale and they told me there was 90 mg od potassium in a 12 ounce serving and the amount you have is less than 10 mg the same is true for other iterms which are not brand names you list many soups as being low in potassium but based upon my research most all soups are very high in potassium if im correct this information is dangerous for people with kidney disease
Monica's Response: There will likely be a lot of variation between brands of prepared foods and the brands analyzed by the USDA may not conform to other foods. I'd go by what's on the label of the food. The values in our database may be more useful for determining nutrient content for foods that dcn't have labels, such as fresh fruits and vegetables.
Posted by: Richa Chaturvedi | Sep 25, 2009 4:01:06 AM
As a nutritionist I believed that oils from various sources contained same amount of fat and same amount of calories. The data on this site gives some differences. What could be the possible reason for this?
Monica's Response: Can you give me an example? Some sold forms of fat, such as butter, contain some water, which reduces the fat and calories per tablespoon.
Posted by: Steve Cooksey | Sep 24, 2009 7:29:04 PM
No question ...just a comment. I've believed from reading other sources what you have reported in your blog...
I LOVE WHAT YOU ARE DOING!!!
THANKS!!!
Steve
Posted by: Vickie Regier | Sep 24, 2009 7:06:05 PM
I'm using the governments food guide pyramid and I was wondering if you could give me # of servings (cups and ounces preferably like the USDA does)for the Mediterranean pyramid.
I'm 5'7" and weigh about 150 (would like to weigh 140).
I hope you can and if not can you direct me somewhere?
Thanks in advance, Vickie
Monica's Response: I'm not sure I understand the assignment! You can view the Mediterranean pyramid here: http://www.oldwayspt.org/med_pyramid.html. The serving sizes for the various food groups would be the same as with the USDA's My Pyramid--but the number of servings in each group is a little different and there is an emphasis on certain foods in each group. Does that help?
Posted by: ross | Sep 24, 2009 4:59:39 PM
Monica,
I've been eating more eggs lately and been paying attention to how it affects my body. I've noticed that if I pair eggs with something like tomatoes (which normally give me mild stomach acid problems) I don't have the acid problems I normally experience. I logically attribute this to the alkalinity of eggs (eggs are the most common basic component in cooking) neutralizing the acidity of the tomatoes.
After looking at the inflammation factor for each (1 large egg:-46, 1 cup cherry tomatoes:+14), I starting thinking about what could be going on. Inflammation is a result of the body's inflammatory response to some stimulus or trigger. If I ate the tomatoes alone, I would get mild stomach acid problems which technically would be activating my body's inflammatory response on some level (if I have acid reflux, it is causing damage to my esophageal passage regardless of how mild). If I ate the egg alone, it's still likely causing a mild inflammatory response because of the nutritional content (I have no reason to presume otherwise). Now, it could be that my body is unique when it comes to tomatoes and therefore my body's response differs from the average. So let's hypothesize that for me the IF would be more like 1 large egg:-46, 1 cup cherry tomatoes:-10.
However, when I consider the interaction of the pH of the food items when eaten simultaneously, my stomach acid problems disappear and therefore, there is no reason for me to presume that the overall IF would truly be the sum of its parts, i.e. -56. In fact, this seems to point the other direction, that eating these two items simultaneously would neutralize the negative affects of the tomatoes and restore back to their original ranking of +14. But in reality, it doesn't seem to be this simple...who is to say that there isn't some missing factor defined by the complex interactions of pH that could be causing this disparity like:
(-46+-10)+[(6+8)-14]
WHERE
(IF1+IF2)+[(pH1+ph2)-14]
Am I over-thinking this or is this really what we are up against?
Posted by: Sal | Sep 23, 2009 5:50:40 PM
Hey Monica. I love eggs, and eat about a dozen a week. I usually go for pastured eggs so I am not too worried about any side effects. One of my friends still sticks to the proposition that dietary cholesterol contributes to body cholesterol. Since I wasnt able to convince him that this isn't true, I tried to look for actual studies and research to prove my point. However, I was surprised to find that all the actual research (not random articles) said that eggs do contribute to body cholesterol. Could you direct me to a few studies that show that that dietary cholesterol does not affect our cholesterol levels? Thanks?!
Monica's Response: Here's a starting point: http://www.ncbi.nlm.nih.gov/pubmed/16596800
The abstract is fairly clear but if you have access to a medical library (or online journal access) the full article will have full list of references for studies that support this conclusion.
Basically, the authors point out that cholesterol and saturated fat often travel together in foods and that early assumptions that cholesterol in foods led to high blood cholesterol may have been mistaking the effect of the saturated fats for the effect of cholesterol.
Eggs (and shrimp) are high in cholesterol but relatively low in saturated fat. Experiments with these foods show that consumption has little if any effect on blood cholesterol levels. The one exception would be people who have a genetic abnormality that make them extremely sensitive to the effects of dietary cholesterol. These people usually know who they are.
Posted by: Valerie | Sep 23, 2009 12:37:01 PM
I am trying to include more salmon in my diet, but I live in the Midwest and getting fresh seafood is hard to come by, or very expensive when available. I know that wild caught is better than farm raised, and there are several frozen salmon options that say they are wild caught, but they also are imported, usually from China. I am just wondering what the better nutritional option is -- imported frozen wild caught, or farm raised (fresh or frozen)? Thanks!
Posted by: Michael R. Edelstein | Sep 23, 2009 12:27:31 PM
ND does not seem to include "iodine" in their nutritional breakdown of foods. For example, kelp is high in iodine, yet the analysis does not list it. What am I missing?
Monica's Response: Iodine is not one of the nutrients tracked in the USDA Food Composition Database and, therefore, is not displayed on ND. Here's a good resource for iodine content of foods: http://lpi.oregonstate.edu/infocenter/minerals/iodine/
Posted by: KAREN | Sep 22, 2009 6:42:03 PM
WHERE CAN I FIND INFO ABOUT THE MEDITERREAN DIET? THIS DIET IS NEW TO ME.
Monica's Response: Here's a good introduction: http://www.oldwayspt.org/med_diet.html
Posted by: Kara | Sep 22, 2009 10:28:12 AM
Hello Monica, I have a question regarding sweeteners. I have read on your blog (and many other places) that all concentrated sweeteners are devoid of nutrients and count as "empty calories", but according to the nutrient contents listed on this site, some less refined sweeteners, such as maple syrup and molasses, are high in many minerals. Considering that Americans eat almost a 1/2 cup of sweetener a day (mostly as refined sugar and high fructose corn syrup), wouldn't we better off nutritionally if we assuaged our sweet tooth with half a cup of maple syrup or molasses instead?
Posted by: kristen | Sep 21, 2009 4:52:34 PM
Hi Monica, I really enjoy reading your blog as a fellow dietitian. I am working on a thesis topic involving coconut water as a sports drink. I noticed that nutrition data and the USDA database both list coconut water with 252 mg of Na per cup, but most brands available out there have 60mg or less per cup. Do you know where the source for the coconut water with 252 mg of Na came from? Thanks so much, I've tried to contact the USDA, but haven't heard back.
Kristen Christiansen, R.D.
Monica's Response: The data for each listing on ND is shown in the footer at the bottom of that page. In this case, it came from USDA. It's sometimes hard to find out from the USDA what brands they tested. The try to test foods and brands that are "representative" of the food supply but the food supply changes! (It could also be an error on the part of the USDA--it's been known to happen.) I'm surprised you didn't hear back from them. I'd definitely go with the manufacturer's info.
Posted by: Jacob Silver | Sep 18, 2009 2:35:36 PM
We usually eat fresh caught whitefish for Friday dinner. I bake the white fish at 425 Fahrenheit, for 15 minutes. I usually brush a little olive oil on the fish before seasoning and putting it in the oven. My question: Does 15 minutes at 425 degrees Fahrenheit convert the oil on and in the fish to trans fats?
Monica's Response: See this post: http://blog.nutritiondata.com/ndblog/2009/06/does-cooking-with-oil-create-trans-fats.html
Posted by: Jacob Silver | Sep 18, 2009 2:32:15 PM
Monica,
I cook with a pressure cooker. As we eat no meat, only fish, my pressure cooked meals are usually vegan. The only oils I use, to sautee the onions and release the flavors in herbs and peppers, are coconut oil (mostly) and cold pressed peanut oil. I sautee on medium heat. My question is: Does the high temperature withich the pressure cooker reaches tranform the oils to trans fats?
Posted by: Helga | Sep 17, 2009 6:11:04 PM
My partner needs to reduce his potassium intake level, I'm having a very difficult time finding what the potassium levels are in certain products. How can one figure this out/look for?
Posted by: George | Sep 17, 2009 3:09:58 PM
Thank you Monica and Stacey Baker for the answer...found it useful.
Posted by: STACEY BAKER | Sep 17, 2009 10:11:12 AM
George - it looks like Monica posted the answer to your August 23rd question in the original comment. She said,
"Monica's Response: The Daily Needs Calculator reflects the amount of calories needed to maintain your current weight. If you want to gain, you'll need to increase your calories. Adding 500 per day should result in approximately one pound of gain per week. The protein reco reflects MINIMUM needs. Figure 1 to 2 grams of protein per kg of body weight or 15 to 30% of total calories."
Also, thank you for your response yesterday, Monica. Your blog is my go-to resource for separating good information from bs. I love how you balance a skeptical/scientific approach with a tolerance for individualistic preferences and plans. You rock!
Posted by: George | Sep 16, 2009 5:33:05 PM
Stacey Baker -
I don't know if I'm ready for calorie restriction yet. For now, I'm just gathering some information about healthy lifestyle. I've read a book called "The Miracle of Fasting" by Paul Bragg (ever heard of it ?)and found it rather interesting. I'm following some of the book's advices but with caution (like the book says: it takes time for the body to get used to a new lifestyle so there's no need to hurry). As for the food I think i'm getting the nutrients I need (at least I hope so): calories-cocconuts, milk, etc.; protein - peanuts, sunflower seeds, fish etc. These are just a few of the products I eat, and I do mean "A FEW": I'm trying to keep a balanced diet (good thing I've found this website).
Thank you and Monica for the comments, and I'm waiting for the next ones. Oh...could you give a look at my question I posted on August 23-rd ??? Maybe you could help me out ;)
Posted by: STACEY BAKER | Sep 16, 2009 2:14:50 PM
Hi George – just to clarify, I’m not a calorie-restrictor or even an advocate of it. From what I understand, you have to be very careful to get all the proper nutrients in the small volume of calories you consume, otherwise it can be dangerously like anorexia. There’s also quality of life to consider – if you want to (a) spend the necessary time to calculate your calorie & nutrient intake, and (b) live in a semi-constant hungry state. But I do think there’s evidence to show that properly implemented calorie restriction is beneficial to health and lifespan. I’d love to hear what Monica has to say about it.
Monica's Response: Here you go: http://blog.nutritiondata.com/ndblog/2007/10/calorie-restric.html
Posted by: George | Sep 16, 2009 11:20:27 AM
Stacey Baker -
Thanks for your reply. I didn't know calorie restriction had life-lengthening effects. Too bad I need my calories for all the physical activities (I am a very active person). I'll try not having breakfast for a week or so and see the effects, but it won't be easy: those cereals with milk are just soooo good !!!!
About life-lengthening: a lot of people say that Tai Chi Chuan can help you with that (life-lengthening is just of the advantages).
Posted by: STACEY BAKER | Sep 15, 2009 2:14:58 PM
George -
I’m going to play the “guess what Monica will say” game.
Based on the latest podcast in which she explains the benefits of short fasts and my own reading on the benefits of calorie restriction, I would think that skipping breakfast would be a positive. Here are three specific reasons:
1. Calorie restriction has been shown to have positive, life-lengthening effects, and skipping a meal is one way to eat less calories. Restricting calories also results in weight loss, which would improve health in overweight people.
2. Skipping breakfast is the easiest way to complete a short fast. Let’s say you eat dinner at 7 pm. If you skip breakfast and eat at noon, that’s a 17 hour short fast. If you eat dinner at 6 pm and lunch at 1, you’re almost up to the 20 hour short fast that Monica talked about in last week’s podcast.
3. In my experience breakfast is the easiest meal to skip. Breakfast often isn’t a social meal like lunch or dinner, so you may not have to see/smell food or just sit there while other people eat.
I’m sure skipping breakfast doesn’t work for everyone, but I would think it could be a positive strategy for many.
Monica?
Monica's Response: Stacey, you can cover for me next time I'm on vacation! I think you nailed it. Your observation about breakfast being a less social eating experience is interesting. All I'd add is that when you restrict calories, it's even more important to optimize the nutritional value of the calories you DO eat. If you find that skipping breakfast leads to an out-of-control junk food binge at lunchtime, then maybe it's not the right strategy for you.
Posted by: George | Sep 15, 2009 8:07:34 AM
Hello everyone. I would like to know: IS BREAKFAST GOOD FOR YOU ? Let me explain....People say that eating breakfast gives you the needed energy for the day but I've been thinking: Why would you eat breakfast for the energy...I mean, didn't your body rest during the night restoring the energy lost the day before ? And another thing...digesting food requires energy so instead of gaining it you lose it (sometimes when I don't eat anything in the morning i'm more active at school than when I eat something). Any comments would be appreciated.
P.S. Sorry for the repetitions but I'm not English and my vocabulary isn't very rich.
Posted by: Stacey Baker | Sep 14, 2009 7:36:24 PM
Monica,
Is there any merit to the "detoxifying cleanses" sold at my local health food store? Do they offer health or weight loss benefits? Are they risky or unsafe? If there is merit, how can I intelligently decide which one to buy?
(Sorry for the 20 questions)
Monica's Response: You might be interested in this recent episode of my podcast: http://nutritiondiva.quickanddirtytips.com/detox-programs.aspx
Posted by: Bill | Sep 11, 2009 10:24:51 PM
Aloha Monica, I'm using Internet Explorer 8 & Adobe Reader 8.n. When I try to print preview my nutritional data the screen locks up trying to display 13 pages. It only took 3 pages on earlier versions of Internet explorer. Why can't I print my nutritional data?
Monica's Response: Bill, I forwarded your issue to the tech department, which you can reach directly by emailing feedback@nutritiondata.com Thanks!
Posted by: Derek | Sep 11, 2009 2:09:20 AM
Hi, I would like to eat as healthy as possible while dedicating as little time as possible to cooking and eating. Can I blender all foods/ingredients (including meats) and then freeze equal portions for consumption 5 times per day? Will this be as nutritious as eating traditional unblendered and unfrozen foods? E.g. Fiber will remain as 'nutritious'? Any other concerns? Thanks in advance!
Monica's Response: Blending and freezing would not affect fiber content. Blending may impact (i.e. raise somewhat) the glycemic effect of foods. There is some loss of nutrition with freezing (and cooking) but it's certainly possible to meet your nutritional requirements in this way. See our page on "effects of processing foods" :http://www.nutritiondata.com/topics/processing.
Posted by: jebajo | Sep 9, 2009 3:50:50 PM
Sinusitis: the Mayo clinic web site talked about using an anti-fungal medication rather than an anti- biotic for sinus problems --- I was having long lasting sinus infections -2 or 3 times a year until my dr prescribed an anti-fungal - Now if I get a cold, it's over quickly - no more long lasting sinus problems
Posted by: jebajo | Sep 9, 2009 3:17:28 PM
I heard that tryptophan can help with anxiety & that goat's milk is high in this & it's good to drink some before bed to help with sleep.
Is goat's milk higher in this nutrient than cow's milk? or wil cow's milk do the same thing? & does the milk have to be warm to work?
Posted by: lionel | Sep 9, 2009 7:11:35 AM
if one is already taking a blood thinner is is harmful or dangerous to also take Cayemnne pepper capsules
Posted by: lionel | Sep 9, 2009 7:10:12 AM
What natural food products can one consume to ensure a good daily balance of Potassium.
Would the imbibing of Enegy [for bad cholesterol] and Plavix [for blood thinning] play a role in diminishing potassium levels, especially at night when asleep when often cramping of the calf muscles are quite painful
Posted by: Benastrada | Sep 9, 2009 2:22:31 AM
First I'd like to thank you again for providing such great tools and information to help us make our own choices.
I use the nutrients info extensively and regularly but have been wondering about the quesion of 'nutrient loss' during cooking for a long time.
I use it mainly to prepare labels for cooked meals made up of various ingredients which are weighed raw and then processed according to the relevant recipe. Everybody says that 'some nutrients' are lost during cooking and the ND tool offers the possibility to look up the value of cooked ingredients, however, once my ingredients are cooked, I can no longer determine their individual weight and so feel that my nutrition labels are not really reliable.
My question is as follows: is there a safe approximation percentage that would enable me to have a little more accurate reading for a cooked recipe? Or are the changes really too small to be of concern?
I had asked the question before, about a year ago, but it never got an answe, so I thought I'd try again - might have better luck this time...
thanks for your help
Monica's Response: check this page http://www.nutritiondata.com/topics/processing
Posted by: Smiley | Sep 8, 2009 9:12:52 PM
I am wondering what to eat these days. I've read some of your blogs and apologize if I've missed one on this topic: triglycerides. I have high triglycerides (HT), but my cholesterol isn't too bad. I usually control both with Lipitor, Tricor, Lavazza, and some control of diet. Right now I can only take the Lavazza and my T's are very high again. My cardiologists only suggestion is to limit carbs and stay away from sugar. I think he has the impression that since I'm overweight that I eat cupcakes, candy and fast food most of the time. Actually, I don't. I'm usually very conscientious about what I eat and how I prepare foods. I tend to eat low fat meats, poultry and fish, plenty of vegetables and fruit and most of my starchy carbs tend to come from high fiber products/breads/bars/etc. I eat limited fat and tend to buy low fat and/or non-fat items, especially dairy. I just don't know where to put my emphasis...more fiber, less calories, less fat, less sugar, etc. When you find something with high fiber it also has high carbs and limited protein. When you go low fat or non-fat, you get more sugar or some other thing that you shouldn't have. So, where do I put emphasis when I am looking at products other than fresh fruit, veg, and proteins (meat/fish/egg) to focus on both losing weight and lowering my HT's? Would really like to hear about this. Thanks, Smiley
Posted by: Michael West | Sep 8, 2009 1:52:49 PM
I run a small co-op that uses Hemp and other rare plants to help people. The "Globular" proteins in Hemp are unique and closely resemble the Hemoglobin in human blood and only require a few enzymatic actions to become useful to humans, thus giving the kidneys and liver a "rest", so to speak, from the task of breaking down linear proteins found in the common American Diet.
These globular proteins are a unique food source that should be exploited, not outlawed.
Please consider Ron Paul's Bill, HR 1866: Industrial Hemp Farming Act of 2009, that would allow domestic hemp manufacturers to buy their hemp from American producers. Currently, US law bars the production of industrial hemp, and American manufacturers have to import their hemp from other countries.
Please visit my website to learn more, it is listed below. Feel free to edit this post if your policy dis-allows posting contact information.
Sincerely,
Michael West
GlyCop Co-op
6220 Roe St.
Boise, Idaho 83714
Phone: (208)853-5110 Cell: (208)724-5860 Email: Members@GlyCop.com Website: www.GlyCop.com
Posted by: greg | Sep 7, 2009 9:00:20 PM
Hi Monica,
I recently ran into the following study: "Probiotic effects on cold and influenza-like symptom incidence and duration in children." Leyer GJ, Li S, Mubasher ME, Reifer C, Ouwehand AC., Pediatrics. 2009 Aug;124(2):e172-9. Epub 2009 Jul 27.
This seemed to me to be a pretty powerful study in favor of the effectiveness of yogurt adjuncts on health (at least for children.) You have written about yogurt in the past and I was curious about your thoughts about this study.
A related question that has troubled me: do you have any recommendation about what a reasonable "dose" of yogurt would be for an adult? With yogurt manufacturers not disclosing the density of active cultures in their products, it seems like we are in the dark? Do you have any suggestions?
Thank you (again) for your great blog on this great site.
Posted by: barbara shuman | Sep 7, 2009 6:49:13 PM
Hi,
This question is in regards to my grandson. He has an inordiante desire for sugar even for a 10 year old boy. I remember a friend of mine who was a vegetrian did too. Now, he isn't a vegetrian but I wonder if it would help if he ate more protein. Or, do yoou have any other suggestions?
Thank you
Posted by: Fábio | Sep 2, 2009 7:54:38 AM
Hi! My name is Fabio, and I have a question related to kidney stones problems. I have suffered from that for more than 10 years, and I know my stones are oxalate-related. Where can I find information about oxalate content in food? I find it difficult to find data regardind oxalate levels and, because os this, I must take extremely care when searching for healthy food - even the healthiest food may be "toxic" to me (e.g. Spinach). I drink a lot of water (mainly because I live in a hot climate - Brazil) and I would like to improve my diet without worrying too much about the things I eat.
Thank you!
Monica's Response: Here's a good resource for oxalate content of foods: http://www.ohf.org/docs/Oxalate2008.pdf
Posted by: Joseph Gentzel | Aug 31, 2009 11:39:45 AM
In a weight loss program involving the very obese i.e. Morbidly obese, are there highly inflammatory foods like grains, sugar, and dairy that will hinder the anti inflammatory effects on the body even with a net positive daily IF of 200 or more?
Monica's Response: I would suggest avoiding all highly inflammatory foods with a rating of -200 or more per serving, regardless of the net positive IF of the daily intake. Also, it's important to be sure that calories, fats, and carbohydrates are also appropriate. In other words, a net positive IF Rating ALONE doesn't guarantee that the diet is appropriate in terms of calories or balanced in terms of macronutrients.
Posted by: Nancy H | Aug 30, 2009 2:51:01 PM
I eat whole grain products. I like to take carb blockers (Natrol Carb intercept) Am I blocking the whole grain benefit if I take the carb blocker before eating the whole grain food item?
Monica's response: One of the primary benefits of whole grains is the fiber content and a "carb blocker" would not interfere with the benefits of eating fiber. It's unclear to me whether the product you mention would interfere with absorption of any other nutrients.
Posted by: Jaime C | Aug 30, 2009 12:05:37 PM
HI! I have been trying to stay away from white flours and refined sugars in my diet. If I make pancakes or something I do so with honey as a sweetener and 100% whole wheat flour (King Aurther Brand). I do use a little brown sugar but not what the recipe asks for. I try to eat fresh fruits and things too. So by eating "good carbs" vs "bad carbs" am I doing something better for myself? How much is too much "good carbs"? Is there something else I should be avoing too like sugar alcohols? They are in my sugar free syurp for the afore mentioned pancakes! I just want to make sure that I am on a right track for myself and my 4 yr old. daughter. She still eats her lucky charms but i think that about as bad as it gets for her. Thank you.
Posted by: Mary N | Aug 30, 2009 9:43:42 AM
What do you think of Rachel Ray's endorsement of the acai/colon cleanse for 1 lb/day wt loss.
What are the side effects? Is this safe?
Monica's Response: What do I think of these programs? Not much. Colon "cleansing" is unneccesary and potentially harmful; the claims for the acai berry are wildly overhyped; and 1lb/day weight loss is neither realistic nor recommended. Buyer beware.
Posted by: MARIA AVILES | Aug 29, 2009 3:54:32 PM
HI MONICA!.. I HAVE A QUESTION!.... WHICH FRIUTS AND VEGETABLES HAVE THE LESS CARBS? AND WHICH ONES HAVE THE MOST CARBS? IVE BEEN A VEGETARIAN FOR ABOUT 2 MONTHS... AND I HEARD THA PEOPLE WHO ARE VEGETARIANS GAIN WEIGHT!... I DONT WANNA GAIN WEIGHT AT ALL!.... SO PLEASE HELP ME..
Monica's Response: Why not use our Nutrient Search Tool to search for fruits and vegetables lowest in carbs? (http://nutritiondata.com/tools/nutrient-search)
Vegetarians tend, on average, to have lower body weights than non-vegetarians, by the way. But a vegetarian diet will only be as healthy (or unhealthy) as you make it. Just follow the same rules as everyone else: choose healthy whole foods, avoid added sugars, refined carbohydrates and highly processed foods, and eat an appropriate number of calories.
Posted by: Jeanne | Aug 27, 2009 10:49:38 PM
My 5 year old daughter is currently receiving chemo and has undergone an extensive surgery to remove the tumor. Her incision is healing slowly and we have been told to increase her protein. How many grams of protein a day should she be getting? She weighs about 46 lbs. Would a protein bar be a good supplement for her as she is somewhat of a picky eater?
Monica's Response: Protein bars can be loaded up with all kinds of things that may or may not be good for your daughter. How about a smoothie with some plain protein powder to boost the protein? You can start with yogurt, milk, or fruit juice, add fresh or frozen fruit, protein powder, etc. Frozen bananas add sweetness and a milk-shakey consistency. She might like a banana-peanut butter smoothie. You can even add some unsweetened cocoa powder for a chocolate shake. As for how much would be appropriate, your health care team can best advise you but a ballpark figure for stepped up protein intake is 2g per kg of body weight, or about 40g for a 46 pound young lady. Best of luck to you and her!
