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Trans Fatty Acids Not All Bad?
It is best to limit the
use of most refined
oils and cut back on
the use of deep fried
foods so we can limit
the harmful transfatty acids in our diet.
S
tarting in January 2006 the US
Food and Drug
Administration (FDA)
started requiring food labels to add the amount
of trans fatty acids to the
label. Research has
shown that the consumption of trans fatty
acids from partially hydrogenated vegetable
oils was associated with
higher LDL-cholesterol
levels and lower levels
of HDL-cholesterol.
Other research has
shown people who consumed more trans fatty
acids were more likely
to die from coronary
artery disease. The new
labeling requirement
combined with a news
media blitz about the adverse effects of partially
hydrogenated oils has
led to the ban of partially hydrogenated oils
in restaurants in a growing number of cities and
states. However, while it
is clear that partially hydrogenated oils and at
least some of their trans
fatty acids have adverse
metabolic effects that
contribute to more heart
attacks and cardiac
deaths, it is increasingly
clear that not all trans
fatty acids are equally
bad for your heart. Indeed, preliminary research suggests some
trans fatty acids may actually cut the risk of
heart disease or coronary artery disease
(CAD).
There are different
types of polyunsaturated
fatty acids and saturated
fatty acids that have
very different effects on
blood lipids, inflammation, blood clotting, and
other known and suspected cardiovascular
disease risk factors. It
should not be all that
surprising that not all
Continued on page 66
Consumer Education:
Food News You Can Use
67
Recipes: Lower-Cholesterol
68
Handout: 100 Calorie Snacks
69
Handout: Lower LDL
70
For Professionals:
Educators Ideas:Produce
71
Dr. Jay: MSG
72
Supplement:
Online Password
Past Issue Highlights
Poster Coupon
PA S T H A N D O U T S :
• September ‘07 - Home
Exercise
• September ‘06 - Eating
Better at Home
• September ‘05 - Cholesterol Quiz
SEPTEMBER 2008
Continued from front page
Bottom Line:
18:2 polyunsaturated
acids. Turns out transtrans fatty acids have the fatty acid might be dis18:2 are produced when
Until we know more it
same impact on the risk
placing the natural cis
vegetable oils are demay be best to limit the
of CAD.
bonded polyunsaturated
odorized and when veguse of most refined oils,
Shortly after the
fatty in the heart muscle
etable oils are used in
dairy fat, and cut back on
FDA’s labeling requirecell’s membranes. This
frying. Small amounts of the use of deep fried
ment went into effect, re- could increase the risk of trans-18:2 also occur in
foods whether or not the
searchers at Washington
a fatal arrhythmia due to dairy fat. However, these oil they were fried in was
University published data alteration of the memfoods would not be lahydrogenated.
from a case-controlled
brane’s ability to mainbeled as having trans fat.
For more information
study, which examined
tain an electrolyte balBy contrast, the “good”
on diet and heart disease,
the amounts of different
ance within the heart’s
trans-18:1 is produced by visit online at foodandtypes trans fatty acids in
cells, thereby increasing
partial hydrogenation but health.com then CPE
the membranes of red
the risk of a fatal ventric- very little is found in recourses and go to the
blood cells of 214 people ular fibrillation during a
fined oils or dairy fat. If
Diet and Heart Disease
who had suffered a fatal
heart attack.
other research confirms
Topics.
heart attack with ageUnfortunately there is
these findings it will be a
By James J. Kenney,
matched control subjects. little correlation between lot more difficult for con- PhD, RD, FACN
What they found was
the amount of the possisumers to avoid the reReference:
that the most common
bly “good” trans-18ally harmful trans fatty
1. Circulation
type of trans fatty acid
1,which is easily conacids because the food
2006;114:209-15
(trans-18:1) produced by verted to conjugated
labels won’t differentiate
hydrogenating oils was
linolenic acid that apbetween the different
actually associated with a pears protective and the
type of trans fatty acids.
reduced risk of death
“bad” trans-18:2 fatty
from heart disease.
By contrast, the reMajor Food Sources of Trans Fat for American Adults
searchers observed
more death from
candy
CAD with higher
levels of another
cereal
less common trans
salad dressing
fatty acid (trans
shortening
18:2).1 Indeed, in
both this study and
chips, popcorn
an earlier study
fried potatoes
with younger subjects these remargarine
searchers observed
animal products
about a 4-fold increased risk of sud- cake, cookies, crackers, pies, breads
den cardiac deaths
in the people who
0% 5% 10% 15% 20% 25% 30% 35% 40% 45%
had the most transAverage Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories. Data
18:2 versus the least
based on FDA’s economic analysis for the final trans fatty acid labeling rule,
in their cell mem"Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health
branes. They specuClaims" (July 11, 2003)
lated that the trans66
Communicating Food for Health S E P T E M B E R 2 0 0 8
F o o d
Fast Food Breakfast:
Many fast food companies are looking to
gain a buck with the
morning breakfast-onthe-go crowd.
We took a look at
Dunkin Donuts, which
has the DDSmart logo
next to some menu
items. These meal
choices are said to be
reduced in calories, fat,
saturated fat, sugar or
sodium by at least 25%
and or contain ingredients that are nutritionally beneficial. You can
research these items online at
dunkindonuts.com or
view the facts below on
the ones we show as
examples.
Our comments? We
N e w s
Y o u
feel these foods are still
not the best choices for
breakfast in most cases.
They are calorie dense
and devoid of the
whole grains, fresh
fruits and skim milk
that most individuals
should be eating for
breakfast. Many grain
products here are made
with refined flour and
are high in sodium per
calorie.
We feel these choices
can create a false sense
of confidence. For example, the small
smoothie is just 250
calories, but if you order the big one then
you get 490 calories.
The multi grain bagel is
higher in calories than
the plain bagel - and
Menu Item
Calories
Dunkin Donuts DDSmart
Small Berry Smoothie, 16 oz
250
Egg and Cheese Muffin
310
RF Blueberry Muffin
400
MultiGrain Bagel, RF cream cheese 550
C a n
especially if you add
170 calories worth of
cream cheese - that is
going to total 550 calories. The sodium is high
in this case, too, with
almost 900 mg per
serving when you combine the cheese and
bagel.
Starbucks has an ad
that shows “three ways
to start your day healthier” and they feature:
• Skinny Latte and
Fruit Stella
• Perfect Oatmeal
with Vanilla Latte +
Protein
• Apple Bran Muffin
and Pike Place
Roast Coffee
We like the oatmeal
choice that rings in
with 140 calories, 2.5 g
U s e
fat and just 105 calories. Coupled with a
cup of coffee and skim
milk, that is the best
fast food way we know
to start the day. Most of
the baked goods on the
list below (from the
Starbucks Press release
for a healthier start
breakfast) are smaller
and lower in calories
than many other offerings that can top 400
calories, but they are all
calorie dense.
For more information, visit online at
Starbucks.com.
Just for kicks, we
listed the best bet from
MyPyramid for breakfast. This would be oatmeal with skim milk
and an orange.
Fat (g)
Sodium(mg)
Fiber(g)
2
13
5
16
160
1080
490
890
1
1
3
5
Starbucks Healthy Breakfast Options
Oatmeal
140
Chewy Fruit and Nut Bar
250
Multi Grain Roll, spread
280
Fruit Stella
280
Apple Bran Muffin
330
Protein Power Plate
330
2.5
10
6
9
7
16
105
25
400
150
460
540
4
4
7
6
7
5
MyPyramid Best Bet - Compare!
Oatmeal, skim milk, orange
292
2.5
105
7
h t t p : // w w w. fo o d a n d h e a l t h . co m
67
Lower
Cholesterol
Tomato Carrot Chili
14 oz bag pinto beans, cooked
2 tablespoons olive oil
1 onion, peeled and diced
1 tablespoon minced garlic
1 carrot, diced
14 oz can diced no-salt-added
tomatoes
1 cup no-salt-added ketchup
1 cup water
1 tsp chili powder
1/2 tsp cumin
1 tsp dried oregano
Cook the pinto beans covered
in water until tender, about 1-1/2
hours or 3 hours in a slow cooker. Drain in colander.
Add the oil to a Dutch oven
pan over medium-high heat.
Cook the onion, garlic and carrots briefly until brown, about 1
minute. Add the rest of the ingredients and bring to a boil. Reduce heat to simmer, cover and
cook for 5 minutes.
Serve chili over brown or
white rice. Leftovers can be
rolled into burritos or soft tacos.
Serves 8. Each cup serving:
211 calories, 2.5 g fat, .5 g saturated fat, 0 mg cholesterol, 37
mg sodium, 36 g carbohydrate, 9
g fiber, 11 g protein.
68
Lemon Mango Salad
6 cups romaine lettuce
1 carrot, peeled and grated
1/2 cucumber, peeled, sliced
1 mango, peeled and cut in slices
1/2 cup diced tomato
Zest and juice of one lemon
1 tablespoon olive oil
Black pepper to taste
Chop lettuce and rinse well in
cold water; drain. Place lettuce in
bowl and top with carrot, cucumber, mango and tomato. Chill
until ready to serve. At service
time, toss with lemon, lemon
zest, olive oil and black pepper.
Serve immediately.
Serves 6. Each one cup serving: 65 calories, 2.5 g fat, 0 g
saturated fat, 0 mg cholesterol,
20 mg sodium, 11 g carbohydrate, 2.5 g fiber, 2 g protein.
Perfect Rice for Chili
2 cups brown rice
4 cups water
1 tsp coriander
dash lime juice
Place rice and the rest of the
ingredients in rice cooker and
cook until finished, about 30
minutes. OR you can place on
the stove in a large pan, bring to
a boil then lower to a simmer
and cook covered for 30 minutes
or until rice is tender and water
is evaporated. Let stand for 5
minutes and fluff with a fork.
Serves 8. Each 1/2 cup serving: 170 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 6
mg sodium, 35 g carbohydrate,
1.5 g fiber, 3.5 g protein.
Communicating Food for Health S E P T E M B E R 2 0 0 8
Lower Cholesterol
Kitchen Contents
Whole grains: brown
rice, oatmeal and other
whole grain cereals and
breads that are low in
sodium (5% or less of
the daily value for sodium)
Vegetables: salads, broccoli, corn, sweet potatoes, potatoes, carrots,
turnips and more
Fruits: apples, pears, oranges, red grapes, melon,
bananas and more
Heart healthy protein:
fish, lentils, split peas,
dried beans, nuts
Dairy products and other foods that are low in
fat, saturated fat, trans
fat and sodium
Receive more recipes
and cooking tips from
our blog at
www.foodandhealth.com
/blog/
100 Calorie Packs
100 calorie serving:
15 stalks celery
600
9 oz light nonfat yogurt
255
2 cups carrots
244
1.6 oranges
209
1.5 apples
207
1 cup grapes
151
1 banana
118
1/2 donut
42
1/2 blueberry muffin
36
1/3 chocolate chip bagel
33
2 fig cookies
31
1.75 graham crackers
23
3/4 oz crackers
22
2 chocolate cookies
22
.75 oz potato chips
21
T
o consume 100 calories of celery, you
would have to eat over 1 pound or 21
ounces to be exact. But if you chose
potato chips, you would get a measly 12 chips
or about 3/4 ounce chips for the same 100calories.
While the 100 calorie packs of high-calorie
foods are good for portion control and portion
awareness, perhaps choosing these snacks
often, instead of better choices like fruits and
vegetables, may not be the best bet.
A healthful snack should provide more of the
things you need like fiber, nutrients and satiety
and less of the things most individuals don’t
need like sugar, fat, salt and high calorie density. Which is more easy to eat in one sitting 21 ounces of celery or 12 potato chips?
69
grams per serving:
Communicating Food for Health S E P T E M B E R 2 0 0 8
Chances are, if a food needs to be packaged
in a 100-calorie serving, it might not be the
best choice for an all-the-time snack.
Our chart above shows you the quantity of
each food if you choose to eat just 100 calories.
The foods at the top, like celery, nonfat light
yogurt, carrots, oranges, apples, grapes and bananas are the best choices because you get to
eat more. They also have more fiber, nutrients
and moisture content. And less fat, sugar salt
and sodium. They are generally much lower in
cost per ounce, too.
Better still, the foods at the top count towards important servings of fruits, vegetables
and nonfat dairy as recommended by MyPyramid and the Dietary Guidelines for Americans.
For more information, see MyPyramid.gov.
10 Best Ways to Lower LDL
1. Consume foods that are naturally high in
fiber, especially soluble fiber. Soluble fiber
is found in legumes, fruits and root vegetables, as well as oats, barley and flax. For
every 1 or 2 grams of soluble fiber you consume daily, you will lower your LDL by
1%. Try to consume 10-25 grams of soluble
fiber per day. Psyllium husk may help those
who have trouble consuming enough; talk to
your physician if this is the case.
2. Eat 6 to 8 small meals daily instead of 1 or
2 large ones.
3. Use only nonfat dairy products or
soymilk in place of full fat and low-fat
dairy products. Regular dairy products like
whole milk, butter, cheese, cream cheese
and ricotta cheese are very high in saturated
fat. Cheese is the number one source of saturated fat in the American diet..
4. Accumulate 30 minutes of moderate
physical activity on most days of the week,
to help raise HDL. Ideally, try to walk a
least 2-3 miles per day at least 5-6 days a
week. Start gradually and work up slowly.
5. Limit the amount of saturated fat you
consume from red meat, restaurant meals,
frozen foods and tropical oils. Ideally, you
should consume no more than 5% of your
daily calories from saturated fat (around 1011g for most people).
6. Avoid foods with added trans-fat. This fat
comes from partially hydrogenated vegetable oils often found in fried foods and
processed foods like crackers, baked goods
and desserts. Choose foods with 0 g trans fat
on the label and be aware of foods that contain partially hydrogenated oils because they
can contain up to .49 g per serving and still
claim 0g.
7. Limit your daily cholesterol intake to no
more than 100 mg. Cholesterol is found in
high amounts in egg yolks, squid and animal
organs like liver.
8. If you are overweight, lose weight. This
will help lower your total cholesterol and
raise your HDL.The best way to lose weight
and keep it off is to exercise and eat a diet
that is high in fiber and low in fat and added
sugar.
9. Limit your intake of sugar and
fructose.This should lower triglycerides, aid
weight loss and will help lower LDL.
10. Consider using foods that have added
sterols or better yet take a plant sterol
supplement.. These include margarine, yogurt and orange juice. The National Cholesterol Education Program's Adult Treatment
Panel III (ATP III) says, "daily intakes of
two to three grams per day of plant
sterol/stanol esters will reduce LDL cholesterol by 6 to 15 percent."
Base most of your meals on fruits, vegetables,
whole grains and legumes, with a minimum of
animal protein foods low in saturated fat like
nonfat dairy, fish & egg whites. Updated from
2001 issue of CFFH Newsletter.
h t t p : // w w w. fo o d a n d h e a l t h . co m
70
E d u c a t o r s ’
I d e a
ple
Green—beans, honeydew
melon, cabbage, avocado, broccoli
Blue-blueberries
Indigo- purple plums
Violet-grapes (resveratrol),
eggplant, plums
Rainbow
Make a rainbow on the bulletin board and include all the
colors listed below or make a
color of the week or the month.
Hold a contest to see who can
come up with the best recipe
for each color.
“There’s Magic in the Rainbow” (not just at the end of the
rainbow).
It’s not really magic, but
good science. The “magical
properties” in fruits and vegetables.
Using both the fruit and vegetable rainbow idea for variety
selection and the “magic” properties of phytochemicals, fiber,
caratonoids, etc. in fruits and
vegetables.
Then using ROYGBIV to relate to groups of fruits and vegetable.
To get a healthy variety think
a rainbow of colors.
Colors of the rainbow
Red—watermelon (lycopene), cabbage, cranberries,
strawberries, tomatoes
Orange—peaches, cantaloupe
(vitamin A), winter squash,
sweet potatoes, mango, carrots
Yellow—corn, citrus, pineap-
The ABC of Eating More
Fruits and Vegetables
Have a contest to see who
can think of the most ABC
words for fruits and vegetables.
Or post these on bulletin boards
to remind people to get more
fruits and veggies in their diets
each week. Here is a list to get
you started.
A: Antioxidants—substances
in foods that can prevent or
slow the oxidation or damage to
the body’s cells; Apples
B: Beta-Carotene; Beets
C: Caratonoids; Carrots
D: Dietary Fiber; Daikons
E: Emphasize fruits and vegetables in your meals; Every
day; Every meal
F: Flavonoids- found in soy,
pomegranates and green tea
G Greens- dark green leafy
vegetables include collards;
mustard, kale, Swiss chard,
broccoli rabe and all are great
sources of Vitamin C
H Honeydew melons or
healthy lifestyle
I Isoflavonoids or immune
defense; Interest - keep meals
interesting by experimenting
with new fruits and veggies
F i l e
each week
J Jump on the fruits and
vegetable bandwagon
K Kiwi; Keep - keep fruits
and vegetables on hand for fast
and easy snacks
L Lycopene- found in tomatoes and tomato products, may
help reduce the risks of cancer
and other diseases; Lime,
Lemon; Lettuce;
M Mangos; Minerals; Melons
N Nectarines;
O Oranges and Other citrus
fruits
P Phytochemicals
Q Quinoa is great in a salad
with fresh chopped vegetables
R Resveratrol—found in
grapes and red wine; Red peppers; Red cabbage; Blood red
oranges
S Strawberries
T Tomatoes
U You should eat five or
more fruits and vegetables
everyday
V Vegetables or vitamins
W Watermelon—due to the
rich red colors watermelons are
high in lycopene
X Extra servings of fruits and
vegetables
Y Yellow fruits and vegetables –yellow pigments in fruits
and vegetable contain lutein
Z Zest—add zest to your
meals using colorful fruits and
vegetables
By Cheryl Syracuse, MS.
h t t p : // w w w. fo o d a n d h e a l t h . co m
71
Does MSG Promote Obesity?
P.O. Box 266498, Weston, FL 33326
Phone: 800-462-2352, Fax: 800-433-7435
www.foodandhealth.com
EXECUTIVE EDITOR
Judy Doherty
CONTRIBUTING EDITORS
James Kenney, PhD, RD, LD, FACN;
Sarah Mohrman, RD, MA; Victoria Shanta-Retelny, RD, LD
Jan Treftz-Allen, MS; Cheryle Jones Syracuse, MS
Table 1. Adjusted Characteristics of the 752 Chinese Adults
by MSG Intake
Characteristic Non-MSG Users Tertile #1 Tertile #2
Tertile#3
BMI
22.3
22.7
23.1
23.5
Glutamate (%kcal)
2.9
2.9
2.9
3.0
Animal Protein (%kcal) 1.9
2.3
2.7
3.1
Total Fat (% Kcal)
17.2
18.8
20.4
22.4
Fiber (g/1000 Kcal)
16.0
14.1
13.6
13.5
Calories (Kcal)
1,965
1,961
2,031
2,216
COPY EDITORS
Victoria Shanta, RD, LD;
Lou Yovin, Marjory Yovin
I L L U ST R AT I O N S
Marjory Yovin, Daniel Jackler
EDITORIAL ADVISORY BOARD
Diana Dyer, MS, RD
Author, Dietitian’s Cancer Story
Janet Harris, MS, RD
WIC Nutritionist, Deschutes County
Barbara Hart, MS, RD, LDN
Consulting Dietitian
Alice Henneman, MS, RD, LMNT
University of Nebraska Cooperative Extension
Christine Hoban, MS, RD, CD, CNSD
Consultant Dietitian
Nancy Kennedy, MS, RD
Consultant Dietitan
James Kenney, PhD, RD, LD, FACN
Nutrition Research Specialist, Pritikin Longevity Center
Barbara Miller, MEd, CHE
Consultant Dietitian
Beth Payne, MS, RD, LD
Consultant Dietitian
Margaret Pfeiffer, MS, RD, CD
Nutrition Educator, Heart Care Center
Linda Rankin, PhD, RD, FADA
Associate Professor, Idaho State University
Beth Rosen, MS, RD, CDN
Nutrition Consultant, Worksite Wellness
•••
Communicating Food for Health
is published monthly by Food and Health
Communications, Inc. ISSN 1070-1613.
© 2008. All rights reserved.
Subscriptions: 1 year (12 issues), $84.
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American Express accepted.
The content of Communicating Food for Health
is not intended to provide personal medical
advice; this should be obtained from a qualified
health professional. Recipes analyzed
using Nutritionist Pro. All registered trademarks are
the property of their respective owners.
Recent headlines about a study
done in China on 752 healthy
adults reported that those who consumed the most MSG were about
twice as likely to be overweight as
those who ate none.1 However, a
much larger study done earlier in
Hawaii, which examined about
5,000 users and nonusers of MSG
found no evidence the regular use
of MSG had any impact on body
weight.
Certainly the Chinese study
shows a weak correlation between
using more MSG and having a
higher BMI. However, correlation
does not equal causation. Indeed,
the author’s own data (Table 1.)
shows the percent of glutamic acid
consumed in the 4 groups was virtually the same. Why was there no
significant association between the
amount of MSG added to their
food and the percentage of the
calories coming from glutamic
acid? Their typical diets contained
more than 10,000mg of glutamic
acid as part of the diet's protein. By
contrast, the average MSG user in
this study consumed only about
330 mg of MSG per day.. Note also
that higher MSG use was associated with a diet higher in %fat, animal protein and lower in fiber. Finally a greater use of MSG was
correlated with a higher calorie intake. Is it not more likely that eating a diet lower in fiber but higher
in fat, meat and calories was more
likely the cause of the greater
BMIs than a little extra glutamate
from MSG?
By James J. Kenney, PhD, RD,
FACN
1. Obesity 2008;16:1875-80
2. Hawaii Med J. 1973;32:13-7
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