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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,

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.

3 Disease Cures Hiding in Your Supermarket

Prevention — Mon, 28 May 2012 05:11:10 PDT

We are pumped to share one of our favorite stories from Prevention here on FitSugar!

Yup! You can demolish these diseases with your diet.

By Molly Raisch, Prevention

Here's one thing to add to your grocery list: disease-fighting foods. A growing body of research shows that you can squash certain symptoms with what you eat. In fact, eating the right foods may be just what the doctor ordered for these ailments:

Dry Eye 
If you suffer from dry eye (you know, that annoying gritty feeling when you blink), then relief may be found in a simple cup of joe, according to researchers from the University of Tokyo's School of Medicine. Study participants were given either a caffeine supplement or a placebo, and they then had their eyes tested 45 minutes later. The results? Not a dry eye in the house for those who'd had caffeine: they produced more tears than their noncaffeinated counterparts. This could be especially good news for women, as dry eye tends to affect postmenopausal women more than any other group.  

7 Diseases That Strike Younger Than You Think

Learn more food cures after the break!

One-Minute Slimming Food Tricks That Work

Prevention — Mon, 21 May 2012 04:34:33 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

By Sarah Robertson, Prevention

Here are successful strategies to cut calories and burn fat that take 60 seconds or less. With about 1,000 waking minutes in every day, you'll find plenty of opportunities to slip these tips into your routine and watch the scale go down. If you've already begun your weight loss, these tricks can maximize your efforts and speed results.

Sip green tea before a walk
The caffeine frees fatty acids so that you burn fat more easily. And the polyphenols (antioxidant compounds) in green tea appear to work with caffeine to increase calorie burn. (If you have high blood pressure, skip this tip.)

Dip your bread
Use olive oil in place of butter. It's healthier and may also help you eat less. In a recent study, dippers ate a total of 52 fewer calories on average than those who used butter.

Seven Reasons Your Diet Isn’t Working

Learn more one-minute diet secrets after the break!