If your New Year’s resolutions have anything to do with eating better, you may want to start by loading your shopping cart with avocados. These super fruits are not only delicious, but they are also packed with nutritional and health benefits — to your heart, eyes and much more — that may surprise you.
A study out earlier this week has been generating lots of buzz with its finding that study participants on a low-carb diet lost more body weight and reduced their risk of heart disease compared to subjects on a low-fat diet. So should we be saying goodbye to all carbs?
The study, published in the Annals of Internal Medicine and sponsored by the National Institutes of Health, was a randomized trial that followed a group of 150 racially diverse men and women over one year. The subjects were divided into two groups: One group limited the amount of fat, while the second group limited the amount of carbs they ate. Neither group was asked to scale back on total calories or to alter physical activity.
After one year, researchers found that those in the low-carb group lost an average of 8 pounds more compared with those in the low-fat group. In addition, the low-carb group lost significantly more body fat compared with those in the low-fat group.
Wait, There’s More
It’s tempting to want to shout from rooftops, “low carb-diets rule!,” but that may not necessarily the case. The low-carb group was eating higher fat, but mainly from unsaturated sources such as nuts, fish and olive oil. Butter was sometimes eaten, but wasn’t a primary ingredient in their overall diets. Their total fat intake was more than 40 percent of their total calories. Read more
There are so many misconceptions swirling around eggs. I hear egg chatter in crowded elevators or at dinner parties—folks so proud about tossing that golden yolk. The next time you find yourself in the midst of an egg conversation, pipe in with these egg-cellent facts.
Myth: Always toss the yolks (it’s egg white omelets or nothing!).
Fact: To get the scoop on this longtime myth, I spoke with dietitian Elizabeth Ward, MS, RD, author of MyPlate for Moms, How to Feed Yourself & Your Family Better and consultant for Eggland’s Best. Ward says, “It is the fat and cholesterol that scares people most about egg yolks, but I think most folks would be surprised to learn that most of the fat in eggs is unsaturated, or the heart-healthy kind. In addition, eggs are surprisingly low in saturated fat. As you know, saturated fat raises blood cholesterol levels with more force than does cholesterol.”
In addition, “egg yolks have nearly half the protein of an entire egg, plus all the vitamins and minerals and omega 3s, ” Ward says. “Eggs pack in good nutrition for about 70 calories each.”
When it comes to our cholesterol, there’s a lot of confusing information out there. So we asked our Facebook fans their burning cholesterol questions. Here are two great questions about cholesterol that many dietitians are commonly asked.
Q: I read that the cholesterol you eat does not affect your cholesterol numbers, but rather it’s the saturated fat you need to watch. Is this true? Can I eat shellfish and lean meat and not worry about my cholesterol?
A: It’s true that saturated fat influences your cholesterol numbers more than the cholesterol you eat.
Studies show that it’s really the saturated fat found in foods like whole milk and dairy products, baked goods, fatty beef, pork, and lamb and chicken (especially the skin) that have a bigger influence on raising your “bad” (LDL) cholesterol. Shellfish are high in cholesterol, but they’re pretty low in calories and saturated fat too. Three ounces of raw shrimp has 90 calories, 1 gram fat, minimal saturated fat, and 129 milligrams of cholesterol (which is 43 percent of your daily recommended amount of cholesterol). Moderation is still important. You can get a low-calorie meal with a 3 to 4 ounce portion of shellfish and still be within your recommended amount of cholesterol for the day. The same goes for eating lean meats. You don’t need to be afraid to incorporate these “high” cholesterol foods into your diet. Many of them are actually good for you.
Many folks read food labels to gain better insight on the foods they choose. However, with so many claims plastered on labels, things can get really confusing. Even worse, food companies use these claims to push certain products and make you think they’re healthier than they really are. We’ve rounded up the top 10 food label boobie traps.
In this week’s nutrition news: How to detox safely, the story behind Kellogg’s tainted waffles and new reports show up to 10% of college students have high cholesterol.
Part of keeping your heart healthy means keeping your cholesterol levels in check or lowering those numbers if they’ve been creeping up. Exercise can help make this happen, and so can a healthy diet rich in these foods.
In this week’s nutrition news: Kicking off Heart Healthy Month (that’s February!), understanding good-for-you fats and how the Super Bowl can bring on a heart attack.
Reading List: Flu-Fighting Foods, NJ Restaurants to Post Nutrition Info & High Cholesterol Undertreatedby Toby Amidor in Food News, November 27, 2009
In this week’s nutrition news: Whole Foods employees get discounts for becoming healthier, obese university students mandated to take fitness class, and new research shows many folks aren’t going to the doctor — is that you?