Navigating the ever-changing nutrition information presented to consumers can be bewildering and leave you asking questions about what is factual and what’s not. Here are some answers that will help sort through the confusion:
I understand nuts are high in fat. Should I avoid them as a snack?
Nuts have received a bad reputation because of their fat content. However, there is a lot more to the story. Nuts are generally high in monounsaturated fat, which is heart healthy and the predominant type of fat found in olive oil. Large population studies have shown people who consume nuts have a lower risk of developing Type 2 diabetes and heart disease. Even more impressive, nut consumption is associated with a decreased risk of dying from cancer, heart disease and all causes. These relationships occur with modest intake: 1 to 2 ounces (a small handful) a few times per week.
Perhaps the most surprising health effect of nuts is that within the amounts people normally consume, they do not promote weight gain. A meta-analysis of 33 randomized, controlled trials reported that when modest amounts of nuts (a little over 2 ounces/day) are either added to a diet or substituted for calories from other foods, weight did not go up and in fact tended to decrease, although it was not statistically significant. Detailed studies report that the main reason for this is when people eat nuts they tend to decrease their calorie intake from other foods, which may be because nuts promote satiety more than other foods. Of course, large amounts of any food, including nuts, will cause an increase in calorie intake and weight gain.
[See: The 38 Easiest Diets to Follow: in Pictures.]
I love coffee, but worry the 3 to 4 cups I drink each day is affecting my health. Will it?
Many of my patients apologize spontaneously for the amount of coffee they drink, assuming it affects health negatively in many ways. Actually, just the opposite is true. Well-done studies have consistently shown that regular coffee consumption is associated with a reduced risk of Type 2 diabetes, liver disease and liver cancer, Parkinson’s disease and depression, plus faster cognitive function. Many of these benefits are seen with both caffeinated and decaffeinated coffee. With some conditions, such as Type 2 diabetes, the more coffee you drink (up to 5 to 6 cups/day), the greater the benefit. One of the reasons for these health effects is that among people who drink coffee, it is often the largest source of dietary antioxidants.
While the health effects of coffee are generally beneficial, the factor that sometimes limits consumption is the side effects. In some people, coffee can promote insomnia; heartburn; gastrointestinal symptoms like loose stools; urinary symptoms — particularly in people who are predisposed; and withdrawal headaches after stopping regular consumption because it is mildly addictive. While intermittent coffee consumption will raise blood pressure, tolerance develops so regular consumption does not significantly raise blood pressure or the risk of hypertension.
The reason why some people are more susceptible than others to the side effects of coffee may be that caffeine is metabolized differently among people for genetic reasons. Some people are fast metabolizers and others are slow metabolizers, which may explain why my wife can have a cup of coffee before bed and have no problems while I’m awake during the night if I have coffee in the late afternoon.
Also, be careful about what you add to your coffee — milk, cream and sugar can add extra calories. In fact, some coffee drinks at the large coffee chains contain up to 500 calories!
[See: Unusual Uses for Greek Yogurt.]
How will going gluten-free improve my health?
Currently, it is very popular to avoid gluten — market research suggests 20 to 30 percent of people are interested in gluten-free foods. Up to 1 percent of people have celiac disease. This is an immune condition in which the body reacts to gluten, and over time, health complications can occur, including weight loss, diarrhea and other gastrointestinal symptoms, nutritional deficiencies, osteoporosis and even some types of cancer. Celiac disease can be difficult to diagnose, so if you have unusual symptoms, particularly regarding the gastrointestinal tract, talk to your physician about getting tested. People with celiac disease should absolutely avoid gluten in their diet to prevent the health complications.
Over the past decade or so, awareness has increased regarding a small percentage of people who don’t have celiac disease but do have sensitivity to gluten. They may develop symptoms when they eat gluten such as diarrhea, abdominal bloating, a brain fog and simply not feeling well. There aren’t any tests to diagnose gluten sensitivity, but avoiding gluten results in improvement of symptoms. These people will not develop the serious health complications that people with celiac disease get, but avoiding gluten will help them feel better.
In people who can tolerate foods that contain gluten — such as wheat, barley and rye — there are health benefits. Consuming whole grains, including those that contain gluten, is associated with a decreased risk of heart disease, stroke, diverticular disease, colorectal cancer and even overall mortality. So, for people who don’t have celiac disease or gluten sensitivity, foods that contain gluten shouldn’t be avoided and actually offer many potential health benefits.
[See: Quinoa 101: What It Is and How to Cook It.]
I know I’m supposed to drink eight glasses of water every day, but this is difficult. Any tips?
Water is obviously healthy for our bodies. It is good for our skin and kidneys, and we couldn’t survive without it. However, contrary to common belief, there isn’t a lot of hard evidence to support drinking eight glasses per day, and it isn’t known where this nutrition myth came from.
Many factors determine fluid requirements. If it’s hot outside, people need more fluid. The more physical activity and exercise people do, the more fluid they require. Younger and older people can be more susceptible to dehydration and need to be careful about fluid intake.
Other sources of fluid and even diet can impact fluid requirements. Contrary to popular belief, all fluids count toward our daily requirement, including alcohol and coffee. While these fluids have a reputation for causing dehydration, this does not happen with moderate intake. The Institute of Medicine determined some time ago that alcohol and coffee should be counted in overall fluid intake.
Vegetables and fruits contain large amounts of water (just look at how small dried fruit looks compared to fresh fruit). People who eat more vegetables and fruits obtain more fluid in their diet compared to people who eat greater amounts of other foods that contain little water.
With all these variables, it’s difficult to give an exact amount of water someone should drink. In general, thirst can be a rough guide for most people, and urine should be clear rather than dark and concentrated. And by the way, some people believe the kidneys work harder when someone drinks more fluid and has a greater urine output. Actually, the kidneys work less hard when there is a greater amount of urine because they don’t have to work hard to concentrate the urine. Drink your beverage of choice and get adequate fluid from different sources, but don’t feel you need to get eight glasses of water every day.
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