Hi, Thanks for taking my question!
I bought some potato chips that were 'cooked in 100% Avocado oil' which I had never seen before. I know that kind of oil is considered better for you than other saturated fats, so are these chips any less harmful? Thanks, Larry M.
Hi Larry,
Well, that's an interesting question.
The "bad" part about chips isn't just the oil they are fried in (and usually it's corn, a polyunsaturated oil). It's the amount of "empty calories" they contribute to the diet. Because an ounce of chips usually provides about 150 calories and not a whole lot of nutrients (a small amount of vitamin C is usually about it), it's not usually a healthy addition to your diet.
Chips fried in avocado oil will still have the same calorie and fat content as chips fried in any other oil. It's true, we know mono-unsaturated oils--avocado, olive, peanut, canola-- are slightly better than polyunsaturates because polyunsaturated fats have somewhat of a lowering effect on HDL's, also known as the "good" cholesterol in the body. People are encouraged to include sources of mono-unsaturated oil in the diet, so changing your chips to this brand that uses avocado oil is a smart move.
But overall, if this is the only change made in your diet it's not going to have any major effects. And if you consume large amounts (especially if you are overweight or need to be limiting your sodium intake) that will cancel out any of the "good" effects of using the mono-unsaturated oil.
One thing you are doing that is great for your health is reading food labels and asking questions. Paying attention to what you eat is a great way to improve your diet!
Laurie
Monday, January 19, 2015
Food Label Information for PreDiabetes
| Dear Laurie, I have prediabetes so am trying to lower my carbohydrates, including switching from white pasta to whole wheat. But I looked at the boxes and the white pasta has 41 grams of carbohydrates, while the whole wheat pasta has 39. They both have 2g of sugar. That's such a tiny difference, I thought it would be more. Am I missing something? How can the whole wheat pasta be that more beneficial, as far as carbs go? Thanks, Marvin W. Dear Marvin, What you're probably missing is the grams of fiber per serving of each pasta. Carbohydrate grams from fiber do not provide calories because humans cannot digest fiber. The material passes through our body untouched, except by 'good' bacteria that live in our gut. And fiber helps slow absorption of a meal, delaying the rise of glucose in your bloodstream. There are numerous benefits of consuming a diet high in fiber (25-35 grams per day). In this case, fewer calories per serving of pasta; slower absorption after a meal--which can make you feel more full sooner and longer; and slower rise in glucose after eating. Aside from the benefits for diabetes control, fiber intake can prevent colon cancer, help regularity of bowel movements, and certain types of fiber help lower cholesterol. Keep reading those food labels, and make the better choice every time you can! Laurie | |
Tuesday, November 19, 2013
What is The Healthiest Food?
What are the healthiest foods to eat? Is meat healthy? What about milk and whole grains? Are humans the only species that don't inherently know what to eat? Jonathan K.
Hi Jonathan,
I wouldn't say there are "healthy" and "unhealthy" foods: There are foods that contain more desired nutrients (like vitamins, minerals, and fiber) and less undesirable components (like cholesterol and sodium and added sugar).
For example, a hamburger has fat and cholesterol...but it also contains protein and iron, so it's not "bad for you" if you aren't eating a 10-oz burger while you're overweight and have high blood cholesterol levels.
Broccoli and kiwi are nutritious, providing vitamins A, C, potassium and fiber in a very small amount of calories; but they don't have protein, vitamin B12 or sodium, which your body needs. So if your diet was just composed of broccoli and kiwi, it would be unhealthy.
What's "healthy" or not is your average diet over a period of time... what you eat, in what amounts, and how much variety you include. Are you eating the calorie level you need, or too much? MyPlate.gov helps show people how to balance their diet by making the better choices from all food groups to balance their diet, so they aren't missing nutrients Americans tend to fall short in (like Calcium and Vitamin C) and aren't over-consuming other components like fat, sodium and sweets.
The best foods are those we call "Nutrient Dense" meaning they have a high amount of nutrition compared to their caloric content. For example, if you compare a peach to a slice of peach pie, they both have vitamin A, fiber, and carbohydrate from the peaches, but the pie adds calories from fat (in the crust) and sugar (in the filling) and an extra dose of carbs from the flour in the crust. So the peach provides in 60 calories what the pie provides in 300, while the latter is also tipping the scale with more fat and sugar.
If humans ate what was natural (fruits, vegetables, whole grains, lean meats, and dairy), it probably wouldn't be an issue. It's when all the canned (high sodium), processed (low-fiber), manufactured (added sugar) and "convenient" items get into the mix that we start getting into trouble!
In my opinion, everything is fine, in moderation. That means even bacon once a month or *wince* soda is okay once in a while. Most often, the diet should be composed of a balance and variety of fresh foods from each food group. There is nothing inherently wrong with sugar, wheat, meat, or dairy.
Hi Jonathan,
I wouldn't say there are "healthy" and "unhealthy" foods: There are foods that contain more desired nutrients (like vitamins, minerals, and fiber) and less undesirable components (like cholesterol and sodium and added sugar).
For example, a hamburger has fat and cholesterol...but it also contains protein and iron, so it's not "bad for you" if you aren't eating a 10-oz burger while you're overweight and have high blood cholesterol levels.
Broccoli and kiwi are nutritious, providing vitamins A, C, potassium and fiber in a very small amount of calories; but they don't have protein, vitamin B12 or sodium, which your body needs. So if your diet was just composed of broccoli and kiwi, it would be unhealthy.
What's "healthy" or not is your average diet over a period of time... what you eat, in what amounts, and how much variety you include. Are you eating the calorie level you need, or too much? MyPlate.gov helps show people how to balance their diet by making the better choices from all food groups to balance their diet, so they aren't missing nutrients Americans tend to fall short in (like Calcium and Vitamin C) and aren't over-consuming other components like fat, sodium and sweets.
The best foods are those we call "Nutrient Dense" meaning they have a high amount of nutrition compared to their caloric content. For example, if you compare a peach to a slice of peach pie, they both have vitamin A, fiber, and carbohydrate from the peaches, but the pie adds calories from fat (in the crust) and sugar (in the filling) and an extra dose of carbs from the flour in the crust. So the peach provides in 60 calories what the pie provides in 300, while the latter is also tipping the scale with more fat and sugar.
If humans ate what was natural (fruits, vegetables, whole grains, lean meats, and dairy), it probably wouldn't be an issue. It's when all the canned (high sodium), processed (low-fiber), manufactured (added sugar) and "convenient" items get into the mix that we start getting into trouble!
In my opinion, everything is fine, in moderation. That means even bacon once a month or *wince* soda is okay once in a while. Most often, the diet should be composed of a balance and variety of fresh foods from each food group. There is nothing inherently wrong with sugar, wheat, meat, or dairy.
Sunday, September 15, 2013
Can I bake with olive oil?
Hi,
I've heard that olive oil is more healthy than plain vegetable oil, but I'm wondering if I can use it for baking, like muffins and cakes. I've been told not to use any substituting in baking because its an exact science and altering the recipe will affect the final product.
Thanks! Darla J.
Hi Darla,
Olive oil is monounsaturated and this type of oil probably raises your "good" cholesterol while also lowering your "bad" cholesterol levels. Other vegetable oils (corn, sunflower, safflower) only do the bad cholesterol lowering.
I've used olive oil in baking and never noticed a taste. Peanut oil is also monounsaturated, and may be interesting to bake with (peanut-flavored oil in a chocolate cake?!) if there was a hint of taste.
All the oils act alike in baking, so it's not really substituting a different product at all.
By the way, there are ways to substitute some of the oil in baking to lower fat and calories in the finished baked good. You can use applesauce, mashed banana, yogurt, and even puréed prunes or beans! Replacing all the oil often changes the texture noticeably. I've had mushy banana bread result more than once! But replacing half the oil with equal amounts one of these fat free healthy foods usually comes out well.
Laurie
I've heard that olive oil is more healthy than plain vegetable oil, but I'm wondering if I can use it for baking, like muffins and cakes. I've been told not to use any substituting in baking because its an exact science and altering the recipe will affect the final product.
Thanks! Darla J.
Hi Darla,
Olive oil is monounsaturated and this type of oil probably raises your "good" cholesterol while also lowering your "bad" cholesterol levels. Other vegetable oils (corn, sunflower, safflower) only do the bad cholesterol lowering.
I've used olive oil in baking and never noticed a taste. Peanut oil is also monounsaturated, and may be interesting to bake with (peanut-flavored oil in a chocolate cake?!) if there was a hint of taste.
All the oils act alike in baking, so it's not really substituting a different product at all.
By the way, there are ways to substitute some of the oil in baking to lower fat and calories in the finished baked good. You can use applesauce, mashed banana, yogurt, and even puréed prunes or beans! Replacing all the oil often changes the texture noticeably. I've had mushy banana bread result more than once! But replacing half the oil with equal amounts one of these fat free healthy foods usually comes out well.
Laurie
Friday, July 19, 2013
Can I Make My Own Vitamin Water?
Hi,
I was wondering if there was any good way to add vitamins into water as that they would be effective, but never overdose the person no matter how much they drink? I don't like drinking so much of the brand name vitamin water because of the artifical colors and flavors. But I'd like to be able to ingest vitamins every time I consume water throughout the day. Preferably without noticable flavor.
Thank You, Peter M.
Hi Peter,
I don't know of a way to gauge how much to put in a beverage so that you can't overdose no matter how much you drink. I suppose you could crush a daily multivitamin into a pitcher of water, estimating that you would drink that pitcherful during a day.
But after a certain amount of vitamin intake, even while the water-soluble (B and C)vitamins are not likely to be harmful, your body just can't use any more of them so it excretes the extra in your urine. You might notice after having something fortified with vitamins (like some breakfast cereals) you urine is almost a bright yellow--that is from the presence of B vitamins.
And you really don't have to add vitamins to make water healthy. There are all sorts of nutrients occurring naturally in beverages. Orange Juice provides vitamin C, and tea can provide antioxidants, for example. Think about just adding a splash of juice to flavor your water, or drink tea some of the time. There are over a hundred varieties of herbal teas and they can be enjoyed iced as well as hot.
With a balanced diet you can get all the vitamins you need from your food, so there's really no reason to consume extra in an artificially-fortified water.
But extra water....it's hard to go wrong with just drinking plain water!
Laurie
I was wondering if there was any good way to add vitamins into water as that they would be effective, but never overdose the person no matter how much they drink? I don't like drinking so much of the brand name vitamin water because of the artifical colors and flavors. But I'd like to be able to ingest vitamins every time I consume water throughout the day. Preferably without noticable flavor.
Thank You, Peter M.
Hi Peter,
I don't know of a way to gauge how much to put in a beverage so that you can't overdose no matter how much you drink. I suppose you could crush a daily multivitamin into a pitcher of water, estimating that you would drink that pitcherful during a day.
But after a certain amount of vitamin intake, even while the water-soluble (B and C)vitamins are not likely to be harmful, your body just can't use any more of them so it excretes the extra in your urine. You might notice after having something fortified with vitamins (like some breakfast cereals) you urine is almost a bright yellow--that is from the presence of B vitamins.
And you really don't have to add vitamins to make water healthy. There are all sorts of nutrients occurring naturally in beverages. Orange Juice provides vitamin C, and tea can provide antioxidants, for example. Think about just adding a splash of juice to flavor your water, or drink tea some of the time. There are over a hundred varieties of herbal teas and they can be enjoyed iced as well as hot.
With a balanced diet you can get all the vitamins you need from your food, so there's really no reason to consume extra in an artificially-fortified water.
But extra water....it's hard to go wrong with just drinking plain water!
Laurie
Sunday, July 7, 2013
How do I Train my Brain to Think like a Thin Person?
Hi,
I am a 40-year old female with high blood pressure. I was very overweight, but by making some conscious effort I have lost about 80 pounds and would like to lose another 80. My diet has changed rather drastically: I used to eat processed foods, soda and sweet tea and lots of junk! Now I eat lots of fruits, vegetables, lean meats, and drink lots of water.
My diet is not perfect--I still enjoy ice cream once in a while, and fried chicken--but I keep those treats in moderation.
The problem I hope you can help with is that my brain still tells me to eat like I used to. For example, I went to the quick-mart to buy some food for my 5-hour work shift-- I got 2 bottles of water, a breakfast burrito and a greek yogurt. That would have been enough. But while I was there I also bought a turkey sandwich. Sure enough, at lunch time I wasn't hungry, but I knew I had that sandwich and it was "lunch time" so I ate half of it. Then on the way home I knew it was there. I still wasn't hungry, but I ate the rest of it.
How do I retrain my brain to realize I don't need to eat all the time, just because it's meal time, etc. I am not even hungry, but it's telling me to eat. It doesn't make sense.
Thanks, Pat. A.
Dear Pat,
Congratulations on your successful weight loss and the healthy changes you've consciously made!
Your struggle makes a lot of sense, and I'll tell you why... Of course, if we knew what made us want to eat and how we could overcome these urges, we could stamp out obesity across the country, right?!
The issue is that we, as humans/animals, our brains are programmed to eat whenever there is food in front of us. Imagine if a caveman had some meat and berries in front of him and said, 'Nah, I'm good for now. Maybe I'll eat in a few hours.' What are the chances food would be there later?
So when we see food (in front of us, smelling the aroma of baking, being confronted with the rows of chips and candy bars at the drug store, driving by the Golden Arches, etc etc) it makes us, on a primal level, give our conscious brain a very strong signal that we need to eat, NOW!
Your primal brain said, "I know there's a turkey sandwich" and another part of your brain acknowledged, "Yes, there is, and I can have it now".
So, the trick is training yourself to rationalize why it's NOT a good idea to eat now. To do this, you can start with writing some short sentences that make sense to you on note cards and carry them with you wherever you go, and read them often (dozens of times a day) and especially when the urge hits.
They may say, "I can eat later" or "I just ate 2 hours ago" or "I'm not hungry so I'm not going to eat" or "I am too advanced to let my primal brain think for me" or maybe, "I will be so proud of myself tomorrow when I step on the scale" ... whatever resonates with you.
For years you have been listening to the instinctive part of your mind and you have been obeying. So it's going to take a lot of re-programming, but that's exactly how it's done. Simply repeat the NEW message you want to learn over and over again repeatedly for weeks and weeks until you realize you are starting to think this new way.
I would highly recommend the Beck Diet Solution Workbook by Judith Beck which helps overcome a struggle exactly like the one you speak of, that so many overweight people face when trying to lose weight. I lead a teleclass every few months that I call "Lifechanging Weight Loss" in which I use Dr. Beck's workbook as the basis of the course. Anyone anywhere in the country can be in the class since we meet over the phone on a weekly conference call. So many people have told me how well this program works for them, and it's even better when you've already had success in progress!
You can see when the next course is offered, and register here.
Please feel free to email me again with any questions.
Good luck with your continued success!
Laurie
I am a 40-year old female with high blood pressure. I was very overweight, but by making some conscious effort I have lost about 80 pounds and would like to lose another 80. My diet has changed rather drastically: I used to eat processed foods, soda and sweet tea and lots of junk! Now I eat lots of fruits, vegetables, lean meats, and drink lots of water.
My diet is not perfect--I still enjoy ice cream once in a while, and fried chicken--but I keep those treats in moderation.
The problem I hope you can help with is that my brain still tells me to eat like I used to. For example, I went to the quick-mart to buy some food for my 5-hour work shift-- I got 2 bottles of water, a breakfast burrito and a greek yogurt. That would have been enough. But while I was there I also bought a turkey sandwich. Sure enough, at lunch time I wasn't hungry, but I knew I had that sandwich and it was "lunch time" so I ate half of it. Then on the way home I knew it was there. I still wasn't hungry, but I ate the rest of it.
How do I retrain my brain to realize I don't need to eat all the time, just because it's meal time, etc. I am not even hungry, but it's telling me to eat. It doesn't make sense.
Thanks, Pat. A.
Dear Pat,
Congratulations on your successful weight loss and the healthy changes you've consciously made!
Your struggle makes a lot of sense, and I'll tell you why... Of course, if we knew what made us want to eat and how we could overcome these urges, we could stamp out obesity across the country, right?!
The issue is that we, as humans/animals, our brains are programmed to eat whenever there is food in front of us. Imagine if a caveman had some meat and berries in front of him and said, 'Nah, I'm good for now. Maybe I'll eat in a few hours.' What are the chances food would be there later?
So when we see food (in front of us, smelling the aroma of baking, being confronted with the rows of chips and candy bars at the drug store, driving by the Golden Arches, etc etc) it makes us, on a primal level, give our conscious brain a very strong signal that we need to eat, NOW!
Your primal brain said, "I know there's a turkey sandwich" and another part of your brain acknowledged, "Yes, there is, and I can have it now".
So, the trick is training yourself to rationalize why it's NOT a good idea to eat now. To do this, you can start with writing some short sentences that make sense to you on note cards and carry them with you wherever you go, and read them often (dozens of times a day) and especially when the urge hits.
They may say, "I can eat later" or "I just ate 2 hours ago" or "I'm not hungry so I'm not going to eat" or "I am too advanced to let my primal brain think for me" or maybe, "I will be so proud of myself tomorrow when I step on the scale" ... whatever resonates with you.
For years you have been listening to the instinctive part of your mind and you have been obeying. So it's going to take a lot of re-programming, but that's exactly how it's done. Simply repeat the NEW message you want to learn over and over again repeatedly for weeks and weeks until you realize you are starting to think this new way.
I would highly recommend the Beck Diet Solution Workbook by Judith Beck which helps overcome a struggle exactly like the one you speak of, that so many overweight people face when trying to lose weight. I lead a teleclass every few months that I call "Lifechanging Weight Loss" in which I use Dr. Beck's workbook as the basis of the course. Anyone anywhere in the country can be in the class since we meet over the phone on a weekly conference call. So many people have told me how well this program works for them, and it's even better when you've already had success in progress!
You can see when the next course is offered, and register here.
Please feel free to email me again with any questions.
Good luck with your continued success!
Laurie
Sunday, June 30, 2013
Is Fruit a Good Snack for a Person With Diabetes?
Hi Laurie. I really liked your response to the January 2013 post on pre-diabetes and wanted to ask a similar question. I'm prediabetic, I've had both the tests you mentioned (fasting blood glucose and Hemoglobin A1C) and they came back indicating I was at a prediabetic stage. I met with a diabetic nurse, but she didn't really give me any helpful advice that pertained to me and my eating habits. I'm very slim and I love to exercise. I also eat pretty healthy (75% of the time), but I have a big sweet tooth. I've cut out things like banana chips, honey cashew/peanuts and desserts at restaurants. But I love to eat fruit and that's my preferred snack between meals. Is this still okay even though it's pure carbs? I tried to snack on vegetables, but I just don't enjoy it at all. Thank you, Lisa (link from I'm Trying to Prevent Diabetes)
Hi Lisa,
I'm glad to hear you are being so proactive with this condition. It can save you so many health problems down the road!
Your number one priority would be to get a prescription from your doctor to meet with a Registered Dietitian. Most hospitals have out-patient dietitians, or you may find one in private practice in your area through the Academy of Nutrition and Dietetics (AND) or other dietitian directories (https://www.eatright.org/programs/rdfinder)
Ideally you will be given a specific calorie level to meet your needs, and then the dietitian will determine the number of carbohydrates to include daily, and help design a meal plan with you to spread the carb servings over the day.
For example, in an 1800-calorie meal plan, there would be about 225 grams of carbohydrate per day (about 15 'servings'). A meal plan would be set up to choose 4 "carbs" at breakfast, for instance, such as 3/4 cup cereal flakes, 1 cup skim milk, 1 slice of whole wheat toast and 1/2 banana, and then a certain number of carbs at each other meal and snack to total 15.
A serving of fruit would count as one carb serving, just like a slice of bread would, or a serving of pasta or a handful of mini-pretzels.
A couple of points to note here-- the fruit is likely going to add some essential nutrients like vitamins, minerals and fiber that other foods (like pretzels) won't, so it may be considered a healthier choice. However, each individual reacts differently to a variety of carbohydrate sources. So you could find that eating 10 cherries causes your blood sugar to spike; or maybe grapes do but bananas don't. Some people find that watermelon raises their blood sugar but ice cream doesn't! So it's extremely individualistic to note the reactions of various foods on blood glucose levels (despite glycemic index numbers).
It would take a period of checking your blood sugar at home in a variety of situations to figure out what snacks are better for you, personally.
Another point is that when a person eats carbs alone (like fruit or pretzels) the glucose level is likely to rise more quickly. Including a protein or fat source along with a piece of fruit (like cheese, peanut butter, or nuts) may blunt that reaction.
Bottom line--fruits are good for you in many ways, but no one has a "free" license to eat fruit with abandon. They contain carbohydrates and calories, and must be taken with moderation just like anything else.
Hi Lisa,
I'm glad to hear you are being so proactive with this condition. It can save you so many health problems down the road!
Your number one priority would be to get a prescription from your doctor to meet with a Registered Dietitian. Most hospitals have out-patient dietitians, or you may find one in private practice in your area through the Academy of Nutrition and Dietetics (AND) or other dietitian directories (https://www.eatright.org/programs/rdfinder)
Ideally you will be given a specific calorie level to meet your needs, and then the dietitian will determine the number of carbohydrates to include daily, and help design a meal plan with you to spread the carb servings over the day.
For example, in an 1800-calorie meal plan, there would be about 225 grams of carbohydrate per day (about 15 'servings'). A meal plan would be set up to choose 4 "carbs" at breakfast, for instance, such as 3/4 cup cereal flakes, 1 cup skim milk, 1 slice of whole wheat toast and 1/2 banana, and then a certain number of carbs at each other meal and snack to total 15.
A serving of fruit would count as one carb serving, just like a slice of bread would, or a serving of pasta or a handful of mini-pretzels.
A couple of points to note here-- the fruit is likely going to add some essential nutrients like vitamins, minerals and fiber that other foods (like pretzels) won't, so it may be considered a healthier choice. However, each individual reacts differently to a variety of carbohydrate sources. So you could find that eating 10 cherries causes your blood sugar to spike; or maybe grapes do but bananas don't. Some people find that watermelon raises their blood sugar but ice cream doesn't! So it's extremely individualistic to note the reactions of various foods on blood glucose levels (despite glycemic index numbers).
It would take a period of checking your blood sugar at home in a variety of situations to figure out what snacks are better for you, personally.
Another point is that when a person eats carbs alone (like fruit or pretzels) the glucose level is likely to rise more quickly. Including a protein or fat source along with a piece of fruit (like cheese, peanut butter, or nuts) may blunt that reaction.
Bottom line--fruits are good for you in many ways, but no one has a "free" license to eat fruit with abandon. They contain carbohydrates and calories, and must be taken with moderation just like anything else.
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