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Food Review: Salba, the New Flaxseed?

FitSugar — Tue, 13 Jul 2010 09:00:29 PDT

I have a slight obsession with ground flaxseed, specifically Trader Joe's Roasted Milled Flaxseed With Blueberries. I love the slightly salty, slightly sweet, almost graham cracker-like flavor sprinkled over yogurt or baked into muffins.

So I jumped at the chance to try Salba, a new flaxseed alternative that arrived on my desk the other day. Flaxeeds are a great source of omega-3s and fiber, and Salba promises to be even better. Find out what I thought.

What's the Deal With Omega-9s?

FitSugar — Thu, 31 Jul 2008 14:30:00 PDT

I have waxed poetic on the benefits of omega-3s, the fat you should love that is found in cold water fish and flaxseeds. I have even mentioned omega-6s, which can be found in eggs, nuts, chicken, and vegetable oils. There is another omega fat, and that would be the omega-9s. These monounsaturated fats aren't technically considered an essential fatty acid because our smart bodies can manufacture a limited amount of omega-9s from the unsaturated fat in our bodies. Even though omega-9s aren't essential, they're still beneficial in promoting good overall health. Olive oil is a great source of omega-9s because it's high in oleic acid, but other sources include Canola, peanut, safflower, and sunflower oils. Avocados, peanut butter, a variety of nuts, and seeds are also good sources of omega-9s. These fats are important because they've been found to lower cholesterol, improve immune function, and reduce inflammation.

Another thing that's neat about these fats is this: if your diet is lacking in omega-3s or 6s, your body can use omega-9s as a substitute. As cool as that is, 9s aren't a perfect replacement for 3s and 6s because the body will eventually suffer from this over time, so be sure to get the right balance of omega-3s and 6s. A healthy ratio is one omega-3 to four omega-6s.

There's Something Fishy About Farm-Raised Tilapia

FitSugar — Mon, 14 Jul 2008 08:00:00 PDT

I always assumed that all fish was healthy, but it seems the nutritional benefits of farm-raised tilapia aren't as wonderful as we thought. A new study reveals that this type of popular fish actually contains very low amounts of the healthy omega-3s our bodies need, and very high levels of omega-6s. Tilapia has a higher amount of omega-6s than 80-percent-lean hamburger, doughnuts, and even bacon. Researchers say this combination of fatty acids could be potentially dangerous for people with heart disease, arthritis, asthma, and other allergic and auto-immune diseases.

When it comes to omega-3s and omega-6s, you do need them both, but a healthy ratio is one omega-3 fatty acid to four omega-6 fatty acids. The western diet contains a much higher ratio of omega-6s. Having too many omega-6 fatty acids in relation to omega-3s can lead to a number of health problems, including obesity and heart disease. Omega-3s have anti-inflammatory properties, which are beneficial for people with inflammation diseases, but since tilapia is high in omega-6s and low in omega-3s, this fish would not make the best choice. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon (wild is better) are a much better option.

I'm curious if this news is going to change your relationship to tilapia, one of the most commonly eaten fish in the US? Let me know in the comments section below.

Source

Facts About Fatty Acids

FitSugar — Wed, 02 Apr 2008 11:00:00 PDT

I've told you a lot about omega-3 fatty acids, the "good fats" found in fish, nuts, and flax seeds. But did you know there is also another type of essential fat, called omega-6 fatty acid? These fats are found in most seeds and nuts, as well as seed and nut oils. Soybean oil, for instance, contains omega-6s, so these fats are found in many processed foods.

It's important to get both types of fats in your diet and to make sure you have a good balance of each. How much do you know about omega-3s and omega-6s? Take my quiz to find out.

Source

Take the Quiz

More on Omega-3s

FitSugar — Tue, 08 May 2007 02:00:00 PDT

You all know that I am into omega-3 fatty acids. I gave you a list of the best fish to eat that are high in omega-3s and low in mercury and other environmental contaminants. I followed up with a list of non-fishy sources that are high in this essential nutrient.

Believe it or not, I have more to say on this subject. While this may seem obvious, it wasn't to me: plant based omega-3s and animal based omega-3s are different. Yep, they are similar enough to have the same name, but on a molecular level they contain different amounts of carbon. This means our bodies process them differently.

Plant based omega-3s are known as ALA (alpha-linolenic acid), while EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) are found in fish and meat (lamb is relatively high in omega-3s). Most importantly, the studies on the benefits of this fatty acid have been performed on EPA and DHA, the omega-3s found in meat. While the human body can convert ALA into DHA and EPA it does so quite slowly.

Well, I for one am going to try to work more of those fatty fish into my diet. How about you?

Omega-3s Good for Your Health and Your Mood

FitSugar — Wed, 14 Mar 2007 08:45:00 PDT

New research from the University of Pittsburgh has found that omega-3 fatty acids are not only good for your physical health, but also good for your mental health. More specifically, they found that people with lower blood levels of omega-3s were more apt to have a negative outlook and to be more impulsive, while those with higher levels of the fatty acid typically were more agreeable and less likely to be in a bad mood.

So next time you head out for a nice dinner to lighten your mood, order the salmon (instead of vodka on the rocks) to boost your spirits up even more.

Sprinkle A Little DHA On That

FitSugar — Wed, 17 Jan 2007 07:30:00 PST

An omega-3 fatty acid called docosahexaenoic acid, or DHA, is making quite the buzz lately.

The New York Times is reporting that DHA additives in many (or almost all) foods may be in the near future. Martek Biosciences has been trying for years to persuade food makers to add an omega-3 fat found in algae to everything from cheese puffs to cornflakes so that we can all end up with healthier hearts, sharper minds and better vision. DHA is already added to infant formulas to help newborn baby eye and brain development. But is it a magic elixir?

Nutritionists aren't convinced -- While they think that DHAs are certainly worth pursuing, there is not yet enough proof to warrant telling people to go out of their way to take DHA supplements (with the exception of people with a history of heart disease and premature infants who are proven to benefit from DHA). DHA may reduce the risks of Alzheimer’s, but more study is needed before any definitive claims can be made.

Watch for it in the news as I predict a big year for Omega-3s.

Omega-3s: The Fats You Should Love

FitSugar — Wed, 08 Nov 2006 12:05:59 PST

Fat has a bad rep but not all fats are bad. Do you know what fats you should actually be eating more of (gasp - I know)? Could the latest diet be based on eating fatty french fries?

Unfortunately french fries have not made it on the list of fats you should eat, but Omega-3s have. Omega-3s are great for a lot of reasons but mainly because they have anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of coronary heart disease and lower cholesterol.

To find out what foods contain Omega-3s,

read more Omega-3s are found mostly in foods such as fish (most notably cold water oily fishes like salmon and sardines). It should be noted that it is not currently recommended that you only get your Omega-3s from fish sources as they are still figuring out the mercury issues. Other sources are flax seeds, eggs (only the ones with the label Omega-3), walnuts and lamb. Fit's Tip: I have known a few women who have taken fish oil supplements during pregnancy because Omega-3s have been linked to aiding in the development of babies brains. A word of caution for anyone considering it: burping fish and morning sickness. To prevent this, look for fish oils with the term "molecularly distilled" on the label, which should eliminate the gross burps.

A Reader Recipe: Chunky Cherry-Chocolate Granola Bites

Fit Community — Fri, 10 Feb 2012 01:28:09 PST

FitSugar reader JuicyNoelle came up with this special cookie for Valentine's Day; she posted the recipe in our Healthy Recipe group.

Tied with a festive pink ribbon and a little love, I’m hoping these cookies will be perfect for Valentine's Day. The whole-grain oats, nuts, and cherries in these cookies add heartiness, while the melted dark-chocolate chunks deliver bursts of richness. The chia seeds pack a nutty punch, and they are rich in fiber and omega-3s, too - perfect for supporting vibrant hair and skin during these cold weeks of February.

Learn more about the recipe after the break!

A Doctor Dishes: Which "Superfoods" Are Worth the Cost?

LearnVest — Fri, 10 Feb 2012 00:15:00 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most people you speak to these days are trying to stretch every dollar as far as possible - even the ones they spend buying apples and oranges.

Food prices are expected to increase yet again this year, and food manufacturers are making portions smaller without reducing prices. Not surprisingly, a recent Rasmussen poll found that 93 percent of adults report paying more for groceries now than they did a year ago.

So how can we supercharge our grocery dollars and get them to do overtime for us?

Yes, some foods are obviously a better nutritional deal than others (think apples vs. potato chips), but there’s another class of foods that blows the rest of the field away in terms of nutrients and health-protecting qualities: superfoods.

Superfoods can help prevent diabetes and heart disease, repair damage to your body’s cells, and more. But before you go piling them into your cart, know that some superfoods are better nutritional bargains than others. As a doctor and a mom, I’ve sleuthed out which ones are worth the extra cost in terms of their long-term health benefits. Below is the scoop on which ones may help you age better, ward off cancer, and more.

What to Know Before Buying Superfoods

Before we dive into what to buy, there are a few important things to remember about consuming these foods:

Eating foods fresh and in their natural state, especially fruits and vegetables (rather than in pill or powder supplement form), usually allows us to absorb the greatest amount of their nutrients. The way a superfood is processed or cooked can significantly lower its antioxidant content.
If the superfood can’t be eaten fresh, look for easy and appetizing recipes containing it. No matter how “super” a superfood may be, if you don’t know how to cook it, you’ll probably let it go to waste.

Are Superfoods "Good Buys" If I’m Shopping on a Budget?

Read on to find out.