Nuts have been a “nut”ritional trend for a while now.  It’s widely known that they have many health benefits, including being anti-inflammatory and an antioxidant, which are both important for heart and blood vessel health as well as muscle and tissue repair.  Satiation, or feeling satisfied or “full”, is one of the other important benefits of nuts.  So when looking at nuts, which ones are healthiest or the best choices?  It really matters when looking at the details of nuts and what we are trying to accomplish.

As a protein source, almonds, pistachios and cashews rank in that order, with almonds coming in at 6 grams per oz, which is almost as high as an animal source protein, having 7 – 8 grams of protein per oz.

For fiber, almonds top the list again at 3.5 grams per oz, followed by pistachios, then pecans and hazelnuts tying for third.

In looking at calories, almonds are lowest at 163 calories per oz, and macadamia nuts the highest at 204 calories per oz.

Healthy fats, such as monounsaturated fats, have macadamia nuts as highest at 16.7 grams per oz., followed by hazelnuts and pecans.  Walnuts are highest in polyunsaturated fats.  Vitamin E, a powerful antioxidant that may protect against Alzheimer’s, is highest in almonds, followed by hazelnuts.  To decrease saturated fats, we could limit Brazil nuts followed by macadamias, and almonds being the lowest.

Many people are attempting to increase their magnesium intake, so Brazil nuts are highest in this nutrient.  For calcium, almonds are highest at 75 mg per oz.

So we see that as in most issues, it depends on what our health goals are and the fact that there are “no perfect foods,” but nuts in general are such a good choice to add fiber, mostly healthy fats and many other nutrients.  They are very easy to add to salads, have as a snack or as a “butter.”  For many of us, the challenge seems to be limiting our portion to that one oz.  For a more complete breakdown, look on the USDA’s National Nutrient Database.

https://ndb.nal.usda.gov/ndb/search/list

The big question—is the tomato a fruit or vegetable? Botanically, they are considered a fruit. However, their nutrient profile more closely aligns with vegetables. A typical New Jersey beefsteak tomato contains only 33 calories, which is the type you would regularly find sliced onto a sandwich since they hold shape better than most other varieties. Tomatoes are rich in vitamins A and C and potassium. Additionally, they possess the carotenoids alpha- and beta-carotene, lutein, and lycopene. Lycopene has been studied for its promising role in reducing risk of cancer and cardiovascular disease and protecting against macular degeneration. Absorption of lycopene is enhanced when consuming it with some type of fat such as olives or avocado as well as when the tomato is cooked.

Tomatoes grow best from June-September and are stored best at 55-65°F or room temperature in single layers to avoid bruising. When keeping for more than a few days, they should be located in the warmest part of the refrigerator. Tomatoes are great additions to meals, raw or cooked. Try them raw on salads or sandwiches, or cooked (i.e. grilled, stewed, etc.) in or with pasta or meats. Venture out and try other types of tomatoes such as grape, cherry, roma, or heirloom tomatoes.

In Oklahoma City, New Jersey beefsteak tomatoes are currently priced at the following:

Walmart: $1.78/lb

Homeland: 1.49/lb

Target: $1.29/ea or $.199/2 pk

Here are some recipes for tasty summer dishes with tomatoes. Enjoy!

Grilled Chicken with Green Beans and Tomatoes:

https://www.realsimple.com/food-recipes/browse-all-recipes/grilled-chicken-green-beans-tomatoes-recipe

Mediterranean Stuffed Tomatoes with Quinoa:

https://cookieandkate.com/2011/stuffed-tomatoes-with-quinoa/

Baked Parmesan Herb Tomatoes

http://thepioneerwoman.com/food-and-friends/baked-parmesan-herb-tomatoes/

The Whole 30 Diet…is it a whole lot of wisdom? Or should it be buried in a hole in the ground…

The Whole 30 asks people to avoid a list of foods for 30 days and consume whole foods. The “No-No” list includes: added sugar (real or artificial), alcohol, grains, legumes, dairy; carrageenan, MSG or sulfites; baked goods and junk foods…all with minor exceptions. This is good, right? Well, while promoting consumption of whole foods and moderate portions of meats, seafood, and eggs with lots of vegetables is good advice, eliminating entire groups of foods like legumes/dairy/grains can leave you without important nutrients from those sources. Legumes are quality carbohydrates rich in folate, potassium, iron, and magnesium. Grains are often fortified with B vitamins, and dairy provides calcium and vitamin D.

Another important aspect to consider is the time frame — 30 days. This would definitely be long enough to help curb some regular sugar cravings, but the general response will be to immediately consume those foods you have been deprived of for the past month. You may even feel like you have more energy after following this diet all 30 days, but it is likely due to the fact that you lost weight from depriving yourself of so many foods that are regularly over-consumed. Rapid weight loss is rarely permanent.

Rather than following a diet with rules and a set end date, aim to consume foods in moderation for a lifetime. There are also many behavioral/emotional reasons for struggling with weight that are not addressed with popular fad diets. Consider seeking counseling with one of the dietitians at BN to receive an evidence-based approach to weight loss.

-WW

Which is the healthiest sugar to use? Are alternative sweeteners safe? While new sugars regularly surface on the market, some basics remain. Sugars are a type of carbohydrate, providing 4 kcal/g. Sugars have many useful functions when it comes to food: sweet taste, desirable mouthfeel in candies and syrups, and providing volume and a golden-brown appearance for baked goods. However, the sweet taste often proves difficult to consume in moderation. The American palate has grown accustomed to a high degree of sweetness, making it challenging to appreciate the natural sugars found in foods, especially fruits. The added sugars found in many foods are often the culprits behind giving sugars a bad reputation. The high concentration of sugars in things like soft drinks, candy, energy drinks, and desserts provide empty calories, meaning we get calories without beneficial nutrients like vitamins and minerals.

To date, there is no scientific evidence showing that zero-calorie sweeteners (i.e. Splenda, Sweet ‘n’ Low, Stevia, Equal, etc.) cause harmful side effects. Likewise, sugar alcohols (i.e. xylitol and sorbitol) are considered safe to consume and provide roughly half the amount of calories (~2.6 kcal/g) of regular sugar.

Sweeteners such as agave nectar, honey, and Sugar in the Raw are often deemed to be healthier yet…they still provide 4 kcal/g. While some options may contain other potentially beneficial compounds or be slightly less processed, the amount a person would have to consume in order to experience any benefit is not worth the corresponding amount of sugar. The bottom line is to limit added sugars to less than 10% of total daily calories. For a 2,000 kcal diet, this would be 200 kcal or 50 g/day and would equate to one regular 2.17 oz package of Skittles or ¾ of a small McCafe Strawberry Shake from McDonald’s.

-WW