Nutrition WiseBy Karen Collins, MS, RD, CDN
Nutrition WiseBy Karen Collins, MS, RD, CDN
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Q: Is it better to have three daily meals, or small amounts spread throughout the day?A: Research has not identified either eating pattern as clearly offering more advantages than the other for everyone. Each offers different advantages. Some people find that spreading eating through the day gives them a more even energy level. For people with hard-to-control blood sugar, spreading out eating can help avoid both the blood sugar highs of too much carbohydrate consumed at once, and also the dips in blood sugar that come from going too long without eating. Some people believe spreading their intake through the day keeps metabolism burning faster, but that has not been proven. One of the problems of eating multiple times during the day is that people may tend to grab quick and easy food most of the time. This may mean more snack foods and less vegetables, fruits, legumes, or even lean meats, which could result in an overall daily diet that is not nutritionally balanced. Some people find that spreading out their eating prevents the extreme hunger that can lead to overeating, and others find that sticking to three balanced meals a day without snacking is a better way of avoiding the overeating.
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Q: What are probiotics?A: Probiotics are live bacteria that, when taken in adequate amounts, offer some sort of health benefit. They supplement the trillions of bacteria always carried in our body, mostly in our colon that prime our immune system and fight off illness-producing bacteria. The most common probiotics in the United States are Lactobacillus and Bifidobacteria. Acidophilus milk, yogurt labeled âwith active yogurt cultures,â and kefir are probably the most common food sources of probiotics. A variety of supplemental forms are also available, but consumers must be careful to buy from reputable companies. Well-documented research has shown that probiotic bacteria can help lactose-intolerant people better digest dairy products and prevent or treat certain intestinal diarrhea-producing infections. They may also help with allergic responses like atopic dermatitis or eczema, and reduce certain respiratory infections in children. Claims have also been made for other possible benefits, like reducing colon tumors and intestinal disorders, but such findings are far from confirmed at this time. Beware of misrepresentation by some books or products; probiotics are sources of healthful bacteria, not vitamins or other nutrients.
Q: Do margarines that are supposed to lower blood cholesterol really work?A: Yes, special margarines that contain stanols or sterols can help lower blood cholesterol by interfering with the bodyâs absorption of cholesterol from the diet. To work properly, 1.3 grams of stanols or sterols are needed daily. These margarines are labeled with how much stanols they contain, which basically works out to two to three daily servings. Studies show that proper use can lower LDL (âbadâ) cholesterol about ten percent beyond the effects of a heart-wise diet low in saturated fat and high in fiber. These special margarines are substantially more expensive than regular margarine. It makes sense to see if you can first maintain a healthy blood cholesterol with basic healthy eating habits. But if you need the extra help, these margarines are a safe and effective food choice and will not adversely affect other members of your household who may use them too.
Q: Are tomatoes the only food source of lycopene?A: Tomatoes may be the most widely available source of lycopene, but they are certainly not the only one. The red/pink color of fruit like watermelon, guava, and red or pink grapefruit is the sign that lycopene is present. Lycopene is a natural antioxidant that can neutralize unstable molecules that might otherwise damage our cells. Several studies link greater consumption of foods high in lycopene with lower risk of prostate and possibly other cancers, although more research is needed before firm conclusions can be made. Lycopene is available in supplements, but they are not recommended at this time. Research on possible benefits only involves lycopene in food.
Q: Flavonoids seem to be in the health news a lot ââ what are they?A: Flavonoids are natural substances, or phytochemicals, that are found in many fruits, vegetables, tea, and wine. They are powerful antioxidants that can prevent damage to our cellsâ DNA by stabilizing highly reactive âfree radicals.â Researchers believe that flavonoids help protect against heart disease by preventing damage to blood vessels and holding cholesterol carriers in less damaging forms. Flavonoidsâ power to prevent DNA damage is also considered likely to help prevent cancer. Now research has identified several ways that flavonoids may inhibit cancer, including slowing the growth and reproduction of cells. Studies do not support taking special flavonoid supplements, however. In this case, supplements could be a case of too much of a good thing. Eating the five or more daily servings of fruits and vegetables recommended for a variety of health benefits will easily ensure a healthy level of flavonoids. Different types of flavonoids are found in a wide range of foods, from apples and onions to broccoli and citrus fruits, underscoring the importance of variety in our diet.