ask the nutritionist Archives | Community Food Co-op

Ask the Nutritionist: Milk Alternatives

by Selva Wohlgemuth, Co-op News contributor

April 2019

Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Question: “Are nondairy yogurts and milks better for you than normal dairy products?"

The Dietitian Responds:

When you look at the dairy shelves today, there are many vegan options available. Usually, they are made from a nut or seed base. Lately, oat milk has been getting a lot of marketing press. But do these products really make the cut nutritionally speaking? Making a smart choice can be difficult if you do not know what to look for.

Although plant-based nondairy products can be a helpful alternative, due to a lactose or milk protein intolerance or other personal preference, they are often not as nutrient dense as you may think.

Plant-based yogurts and milks are commonly low in protein and calcium and high in added sugars, thickeners, and gums. You have to be very careful when selecting a product to make sure you are not missing out on certain nutrients that you would otherwise get from dairy milk products.

PROTEIN CONTENT vs SUGAR CONTENT

When comparing protein content, most plant-based milks and yogurts contain very little, usually about 1–3 grams per serving (unless it’s soy milk). On the other hand, 1 cup of regular milk or yogurt contains 8 grams of protein, while Greek yogurt varieties contain up to 25 grams per cup! That is very significant when compared to their plant-based counterparts.

Unfortunately, both the plant-based and dairy-based products are often sweetened with added sugars to increase palatability. This is more often true with plant-based products because milk is naturally sweet from lactose. Even plain varieties of plant-based yogurts often contain added sugar. If you combine this with their low protein content, it is a recipe for increased blood sugar spikes and increased hunger shortly after consumption.

Dietitian tip: Choose a plant-based product that contains more protein and less added sugar to help maintain satiety for a longer period of time and reduce blood sugar spikes. Moreover, instead of adding more honey or maple syrup to plain yogurts or milks, pair them with fresh berries for a little high-fiber sweetness and add a handful of nuts (or tablespoon of nut butter) to increase the protein, fat, and fiber for more blood-sugar support and increased satiety.

Plant-based Yogurts with HIGH protein and LOW Sugar

Kite Hill Plain Greek Style Almond Yogurt: 13g protein, 0g added sugars, 0% calcium, 0% vitamin D
Nancy’s Plain Oatmilk Non Dairy Yogurt: 6g protein, 0g added sugars, 2% calcium, 0% vitamin D

Plant-based Milks with HIGH Protein and LOW Sugar

Orgain Organic Protein Almond Milk: 10g protein, 0g added sugars, 25% calcium, 25% vitamin D
Silk Protein Almond & Cashew: 10g protein, 2g added sugars, 30% calcium, 10% vitamin D
Westsoy Organic Unsweetened Soymilk: 9g protein, 0g added sugars, 0% calcium, 0% vitamin D

PROBIOTIC POTENTIAL

As with dairy products, the probiotic action of most plant-based yogurts is minimal. By the time yogurts reach your plate, the number of live cultures is limited. Tanginess or tingling is often the characteristic of live, active fermentation, which indicates higher probiotic potential. If you make your own 24-hour yogurt at home, whether dairy- or plant-based, it will yield a much higher probiotic count than store bought.

Dietitian tip: GT’s CocoYo provides a live probiotic punch. Be aware it is VERY tangy and tingly, which is not everyone’s cup of tea. Nancy’s Oatmilk Yogurt is another great option because it contains researched probiotic strains shown to provide health benefits.

MICRONUTRIENTS OF CONCERN

Finally, if one must replace dairy products with plant-based alternatives, due to intolerance or personal preference, consider what nutrients are missing. Those of biggest concern are calcium, vitamin D, and iodine.

Calcium

With an average recommended daily intake of 1,000-1,200mg, calcium is one of the biggest concerns. As many people know, calcium is essential for bone health. It also plays a role in cell signaling including regulating blood pressure, insulin secretion, nerve impulse transmission, and muscle contraction to name a few. Some plant milks and yogurts are fortified with calcium. However, if you are not careful you can easily select one that is not fortified, or contains very little calcium, thereby increasing your risk of calcium deficiency. For example, 1 cup of dairy milk or yogurt contains between 300-400mg of calcium. If you replace your 1–2 cups of dairy milk or yogurt with an unfortified plant-based product, you are missing a lot of your daily needs.

Dietitian tip: Choose a plant-based milk or yogurt that contains at least 20–25 percent of your daily value of calcium. Make sure to shake the milk container well prior to each use because the added calcium carbonate can settle at the bottom.

Vitamin D

Vitamin D plays an important role in calcium absorption. Without adequate vitamin D, individuals will not obtain as much calcium from their diet. Since dairy is often fortified with vitamin D, it can be easy to lose out on this source of vitamin D if you switch to a plant-based alternative. Unfortunately, in the Pacific Northwest you can only rely on the sun to provide vitamin D during the months of May through September.

Dietitian tip: Choose a plant-based milk that is fortified with vitamin D or make sure your daily multivitamin provides 800IU of vitamin D3.

Iodine

Finally, iodine is an essential nutrient for proper thyroid function and therefore directly affects metabolism. Dairy products are a main source of iodine in the American diet. Plant-based milks and yogurts do not contain iodine. With this in mind, it is very important to replace iodine from other food sources including fish, seaweed, or iodized salt.

Dietitian tip: Sea Seasonings Dulse Granules or Eden’s Gomasio are fun ways to add a great source of iodine to your diet. If you don’t like the flavor of seaweed, simply use iodized salt in cooking.

CONCLUSION

It can be challenging to find a nondairy milk or yogurt that has it all: protein, low sugar content, and 20 percent or more of your calcium or vitamin D, not to mention a flavor profile that you like. Even the new oat milk craze doesn’t match up with only 3 grams of protein per cup. The items below are close to meeting most specifications, but are not perfect. Therefore, it is important to be aware of what you are getting out of your nondairy product. Is it protein, micronutrients, or live probiotics? Or is it simply because it tastes delicious? Just make sure to be smart to avoid missing critical nutrients in the long-run.

Best All-around Choices

Orgain Organic Protein Almond Milk: 10g protein, 0g added sugars, 25% calcium, 25% vitamin D
Silk Protein Almond & Cashew Milk: 10g protein, 2g added sugars, 30% calcium, 10% vitamin D
Oatly Oat Milk: 3g protein, 0g added sugars, 25% calcium, 20% vitamin D
Nancy’s Oatmilk Yogurt: 6g protein, 0g added sugars, 2% calcium, 0% vitamin D
So Delicious Plain Cultured Coconut Milk: 0g protein, 7g added sugars, 40% calcium, 40% vitamin D
GT’s CocoYo Living Yogurt: 1g protein, 0g added sugars, 0% calcium, 0% vitamin D

Dietitian tip: If you have a favorite brand of nondairy milk or yogurt and it is low in calcium consider stirring in 1/8 to ¼ teaspoon of KAL Bone Meal Powder per serving to increase the calcium content.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Old World Lamb Liver Pâté

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

This recipe makes a lot of pate. You can easily freeze the pâté and thaw for use later if you need a quick and tasty appetizer or breakfast spread.

Being nutritionally dense, this recipe is particularly appropriate for meeting the nutritional needs of mothers during the postpartum period.

Old World Lamb Liver Pâté

INGREDIENTS

½ cup + 2 tablespoons organic grass-fed butter (I use Organic Valley, green label)
2 cups diced yellow onion
2 cloves garlic, minced
1 tablespoon fresh sage, finely minced
1 tablespoon fresh oregano, finely minced
1 pound organic grass-fed lamb liver, diced or thinly sliced
2 tablespoons half and half
1 teaspoon real sea salt
1 teaspoon fresh ground allspice (I use a clean coffee grinder to grind up allspice berries)
½ teaspoon ground pepper

METHOD

In a large skillet (not cast iron), heat the butter over medium heat until melted. Reduce heat to medium low and add the yellow onion and sauté 10 minutes. Then add the garlic and the freshly minced herbs. Sauté another 10 minutes until the onions are caramelized.
Meanwhile cut away any membranes on the liver. Sometimes this is already done depending what liver you buy, and if you can find it, it will surely save you a bit of time! See this post for pictures if you still need to cut away membranes.
When the onions are starting to caramelize reduce the heat to low and with a slotted spoon transfer the onion mixture into a food processor. Return the heat to medium and sauté the liver until no longer bloody, but still slightly pink inside, just a couple minutes. Turn off the heat and allow the lamb to cool a bit.
Meanwhile process the onion mixture until smooth. Then add the liver, half and half, sea salt, allspice, and ground pepper. Process until smooth.
Line a container with plastic wrap and pour the liver pâté into the container. Smooth with a spatula and cover. Refrigerate. Once cool and hard you can turn the container over onto a plate and peel away the plastic wrap, allowing you to slice the pâté OR just pour into a container from which you can spoon the pâté out of.

Ask the Nutritionist: Gut Bacteria

by Selva Wohlgemuth, Co-op News contributor

December 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Ask the Nutritionist: Gut Bacteria

Why Are Gut Bacteria Important to Our Health?

Did you know that you have 10 times more microbes than human cells and that they weight about 4 pounds total! That means on a cellular level we are more microbial matter than human!

The types of bacteria that live within us, on our skin, in our guts, etc., are impacted by our method of delivery at birth, our diets, lifestyle, stress, antibiotic use, and illness. Before we are born we are squeaky clean, no microbes at all. But during delivery mom transfers her gut bacteria and breastfeeding continues to provide many more. The gut microbiome stabilizes into a more adult-like profile by age one. Therefore, this initial year can have a huge impact on our microbiome and health as an adult.

Some gut bacteria live in a symbiotic relationship with us, making essential nutrients for us to absorb (like vitamin K and B vitamins), they help us digest fibers and stimulate our nervous system. They can also support our gut barrier function and prevent pathogenic bacteria from calling our guts home.

However, some gut bacteria can be potentially harmful. If there is an imbalance of good vs. bad gut bacteria, also called dysbiosis, it can cause allergies, inflammatory bowel disease, irritable bowel syndrome, obesity, diabetes, depression, autism, cancer, and many other conditions. Some of the symptoms of dysbiosis include gas and bloating, diarrhea, constipation, and weight gain or difficulty losing weight. Therefore, gut bacteria play a vital role in human health and general well-being.

Gut Bacteria and Gut Immune System: Good gut bacteria help resist the invasion of pathogenic bacteria and they can help protect us from developing food intolerances. Leaky gut, which is in part caused by poor bacterial diversity, is the main reason people develop food intolerances by activating an immune system response to consumed food proteins. Research has found that L. plantarum can help repair a leaky gut by restoring tight junctions in the gut lining, thereby reducing food intolerances and reducing GI inflammation (1).
Gut Bacteria Benefit the Host: Good gut bacteria help maintain regular bowel movements, produce vitamins, transform bile acid and hormones, metabolize and destroy chemicals and toxins, and help absorb minerals. They also produce short-chain fatty acids in the colon, fueling our colon cells and reducing the risk of colon cancer (1).
Gut Bacteria Can Impact Our Mood: Research finds gut dysbiosis is related to anxiety and depression. Did you know that more than 90 percent of your serotonin is made in your digestive tract? Therefore, establishing growth of good gut bacteria can alter neurotransmitter activity in the brain to improve these symptoms (2).
Gut Bacteria and Insulin Resistance: Research has shown that obese individuals often present with an increase in Firmicutes and Actinobacteria and a decrease in Bacteroidetes species, while lean individuals present the opposite. This imbalance seems to increase leaky gut and the absorption of a toxic product called lipopolysaccharide (LPS) which stimulates an inflammatory cascade. This impairs insulin signaling and insulin sensitivity at the cellular receptor site. Consequentially, this leads to weight gain and blood sugar dysregulation (3).

How to Grow Your Good Gut Bacteria

Luckily, you can modulate the types of bacteria that call your GI tract home. Although everyone has a microbial blueprint, your dietary choices, lifestyle choices (stress management), and supplement choices can help encourage establishment of good gut bacteria. Incorporating a whole-foods diet rich in a variety of fruits and vegetables will not only support your gut bacteria but also help provide nutrients for optimal well-being.

Fiber & Prebiotics

Eating a whole-foods-based diet rich in fiber (fruits, vegetables, grains, beans, nuts, and seeds), can actively feed good gut bacteria and encourage their growth. Certain foods contain large amounts of prebiotics, which are indigestible carbohydrates that beneficial bacteria rapidly ferment for fuel. By eating more fiber and prebiotics you encourage beneficial bacteria to grow from the bottom up for lifelong benefits. Gradually increase the therapeutic foods listed below to avoid uncomfortable gas and bloating.

Raw Prebiotic Rich Vegetables: Onions, garlic, leeks, asparagus, artichoke, sunchokes, dandelion greens, and under-ripe bananas. Eating these vegetables raw will provide the largest amount of prebiotic punch.

Polyphenol Rich Foods: Red and purple fruits and veggies, flaxseed meal, chestnuts, hazelnuts, olive oil, red and black whole grains, green tea, dark cocoa, and herbs and spices are all rich sources of polyphenols (phytonutrients that beneficial bacteria feed on).

Mucilaginous Grains & Seeds: Mucilaginous seeds like chia and flaxseed, psyllium husk powder, and grains like oats provide a great fuel source for a beneficial bacteria called Akkermansia that is associated with a healthier metabolic status and a more diverse and healthy gut bacteria.

Resistant Starch: Found in cooked and cooled starchy foods like potatoes and rice, this starch is rapidly fermented by good bacteria and can help establish growth of Bifidobacterium species. Slightly under-ripe bananas are also rich in resistant starch as is green banana flour.

Fermented Foods

While prebiotics help provide the fuel for good gut bacteria, eating fermented foods can provide beneficial bacteria via food. However, decades of research shows you CANNOT repopulate the human gut with Lactobacilli and Bifidobacterium supplied by supplements or fermented foods. Colonization is only temporary and lasts only as long as you eat the food regularly. You must grow them from the bottom up using the prebiotic and fiber-rich foods mentioned above.

Nancy’s Plain Yogurt & Kefir: Researched bacterial strains are used in these yogurt and kefir products. Enjoy daily, mixed with one half of an under-ripe mashed banana sprinkled with chia or flaxseeds for added fiber. Some people may better tolerate goat yogurt and kefir.

Lacto-Fermented Veggies: Fermented sauerkraut, kimchi, and other veggies, available in the refrigerated section, have a “zing” to them when consumed for best probiotic benefits. Enjoy 2 tablespoons as a garnish on your savory meals.

Fermented Beverages: Kombucha, kvass, water kefir, and cultured coconut water can be tasty ways to get dairy-free probiotics. Good Belly makes cultured beverages and StraightShots that provide the strain L. plantarum 299v.

Limit Sugar & Refined Grains

Many pathogenic bacteria and yeasts thrive off simple carbohydrates such as sugar, white flour, and refined products. Try to avoid processed foods and sugar as much as possible and stick to a whole-foods diet by using the tips below.

Choose only whole grain products and grains (brown rice, quinoa, whole wheat).
Purchase locally made sourdough whole grain bread without added sugars and fillers.
Use honey, maple syrup, or dates to sweeten dishes and beverages.
Enjoy fresh fruit if craving sweets.
Treat yourself with 1–2 squares of organic dark chocolate, which has limited sugar.
Avoid sugar substitutes. Limited use of stevia or monk fruit are the only acceptable substitutes.

References:

Recipe: Gut Nourishing Steel Cut Oats

Get Selva's simple recipe for Steel Cut Oats that incorporates many of the dietary tips mentioned above. Perfect to enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

Ask the Nutritionist

Ask the Nutritionist: Falling Back into a School Routine

by Selva Wohlgemuth, Co-op News contributor

September 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Once the heat of August is behind us and the more temperate days of September start to round the corner, the school routine starts up again. Planning healthy snacks for when kids return home from school is a very important aspect of a wholesome diet.

Habits are learned at a young age, and if parents set a good example, then the children will follow.

The key for success is making healthy choices available at all times.

If a child (or even an adult) gets to choose between chips or veggies with dip, it is hard to negotiate. However, if the only available option is veggies with dip, then the choice is easy!

Mary’s Gone Crackers vs. Rice Crackers

Rice crackers, whether plain or flavored, are easy to overeat. Plus, they are very low in protein and fiber, so they don’t keep you satisfied until dinner. On the other hand, it’s hard to overeat the hearty seed filled crackers from the Mary’s Gone Crackers line. Pair these nutritious crackers with some slices of organic cheese, top with avocado, or dip into hummus.

Veggie Sticks and Dip vs. Chips and Salsa

If veggies are prepped and ready to grab and chips are not even in the house, children (and adults) will eat them! An assortment of baby bell peppers, sugar snap peas, and baby carrots, require very little prep and are super delicious when dipped in a homemade ranch dip (see recipes below) or even some hummus.

Plain Organic Yogurt vs. Fruity Yogurts

Even if they are organic, fruity yogurts have a lot of added sugars. For example, a 6-ounce serving of Wallaby’s strawberry whole milk yogurt has 21 grams of sugar whereas the same serving of the plain whole milk yogurt contains 7.5 grams. For a healthy snack, choose the plain whole milk yogurt and top with a handful of fresh strawberries and maybe even a sprinkle of chopped roasted nuts like walnuts or almonds.

Fresh Fruit with Nuts vs. KIND Bar

Although KIND bars taste good (and are handy when on the go) they are not the best choice if you are trying to encourage eating whole foods at home. Also, how fast can you eat a KIND bar? Usually they are done in no time. Instead of stocking the pantry with sugary bars, offer kids an apple and a handful of almonds or 2 tablespoons of nut butter. Not only will the fiber keep them feeling full for longer (7.5 grams vs 3.0 grams) but it also takes them a lot longer to eat thereby providing adequate mental cues that they have filled up on a healthy snack.

Homemade Iced Tea vs. Bottled Iced Teas

Staying hydrated is very important because often we mistake thirst for hunger. Having options available besides water may make it more enticing for children to reach for some fluids during snack hour. Unfortunately, bottled iced teas or beverages often have added sugars, and lots of them. Choosing to make homemade ice tea with only a small amount of honey is the smart way to go, plus it saves a lot of money. Republic of Tea offers caffeine-free teas including Passionfruit Mango Red Tea, Ginger Peach Red Tea, White Hibiscus Passionfruit Iced Tea, and Strawberry Vanilla Red Tea. You can also check out the BULK tea section at the Co-op or visit some of the local herb shops in town for delicious caffeine-free tea blends.

Recipe: Homemade Ranch Two Ways

ranch dressing recipe for peppers, carrots, and snap peas

See Selva’s recipe for Homemade Ranch Two Ways.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Ask the Nutritionist: Summer Produce

by Selva Wohlgemuth, Co-op News contributor

June 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What are your favorite early summer produce options and why?

In season, locally grown, and organic fruits and vegetables are no match to the large-scale supermarket varieties. Summer is here and it is time to thrive on the bounty of goods it brings. Visiting the Co-op’s certified organic produce department, or a local farmers market, is a great way to get the biggest bang for your buck. Not only are you supporting the local economy and reducing environmental impact, but you are also getting the most vibrant, nutrient-rich foods possible.

Purchasing freshly harvested produce will ensure the highest quality. Not only can you see the difference, but you can smell and taste the difference too!

Did you know the color and smell of fruits and vegetables is due to their phytonutrient content?

The more vivid in color and the more aromatic a fruit or vegetable, the more concentrated the phytonutrients in the product. Phytonutrients are important compounds that have been found to have a wide variety of positive effects on the human body, including reducing inflammation, aiding in hormone regulation, encouraging the growth of good gut bacteria, and even playing a powerful role in preventing cancer.

Some phytonutrients decrease with food processing and are best consumed raw, while others increase with food processing and are best consumed cooked.

To get the most health benefits out of your summer produce, enjoy a variety of raw and cooked plant foods daily.

I hope you load up on the season’s best local, fresh produce! Remember, every color and every smell offers something special. May the natural beauty of your exciting produce discoveries transform into a delightful and phytonutrient-rich dish to share with friends and family.

Let’s get to know some of summer’s earliest rock stars!

Strawberries & Raspberries

Strawberries are amazing because they are in the top 5 produce items with the highest concentrations of vitamin C. Vitamin C plays a large role in eliminating free radicals and reducing inflammation. Just one cup of strawberries provides 100% of your daily vitamin C needs! Raspberries and strawberries are a rich source of polyphenols—phytonutrients that have far reaching health benefits. Phytonutrients, specifically in raspberries, have been studied for their ability to induce programmed cell death (apoptosis) in cancerous cells. These polyphenols increase with each stage of ripeness. The riper the berry, the more intense flavor, and the more health benefits!

TIP: Make sure to buy organic strawberries. Conventional strawberries contain the most pesticides per weight out of any produce item tested by the Environmental Working Group.

Cherries

Rich in powerful anti-inflammatory compounds, anthocyanins found in cherries have been shown to act similar to NSAID drugs, dampening the inflammatory response within muscle tissue. Furthermore, reductions in serum inflammatory marker CRP (c-reactive protein) were found after two servings of Bing cherries. This is an indication that cherry consumption may help reduce systemic inflammation within the body.

TIP: Anthocyanins are more concentrated in dark and tart cherries.

Dandelion Greens

Dandelion greens, especially raw, are unique because they are one of the richest sources of prebiotics (food for good gut bacteria) called inulin and oligofructose. One cup of chopped raw dandelion greens provides a whopping dose of about 7g inulin and 5g oligofructose. These prebiotics provide fuel to good gut bacteria like Bifidobacterium spp., which produce B vitamins for our absorption and short-chain fatty acids that help fuel colon cells and prevent colon cancer.

TIP: If you cook the dandelion greens the content of prebiotics decreases by a third, but it is easier to eat a larger volume. In Greece, they blanch dandelion greens and then drizzle with extra virgin olive oil, lemon juice, and salt. So good!

Fresh Herbs (Oregano)

Oregano is one of the most concentrated food sources of polyphenols called flavonoids, with more than four times higher antioxidant activity than blueberries! Plus, it has potent antibacterial properties due to its high concentration of polyphenols. It has been shown to inhibit the growth of pathogenic bacteria like E. coli and parasites like giardia and Blastocystis hominis.

TIP: Since many of the phytonutrients in herbs are fat soluble, make sure to pair fresh or dried herbs with quality oils like extra virgin olive oil for the biggest health punch.

Summer Squash

This abundant garden vegetable is not only rich in potassium and fiber, but also rich in phytonutrients shown to have many positive effects including reducing the risk of ulcers, promoting the growth of friendly bacteria, and supporting overall health via anti-inflammatory and antioxidant capabilities. Plus, due to its rich fiber content, it can help balance blood-sugar levels and fuel friendly bacteria in the colon. It’s a win-win situation!

TIP: Turn zucchini into a delicate pasta by using a julienne peeler or spiralizer. Then toss with your favorite pesto or sauté with garlic and extra virgin olive oil.

A Recipe Suggestion

See Selva’s recipe for Summer Zucchini Pasta.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Ask the Nutritionist: Fruitphobia

by Selva Wohlgemuth, Co-op News contributor

May 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: Now that we are moving toward the summer months, I want your opinion on fruit consumption. Is it true that since fruit is high in sugar we should limit our consumption? And does fruit consumption lead to health conditions?

Fresh seasonal fruit is so delicious! Nothing compares to a freshly picked bright-red local strawberry or, when traveling in Hawaii, a fresh papaya drizzled with lime juice. Especially in the hotter months, cooler water-rich foods like fruit are often more appealing than a hot meal.

FRUITPHOBIA

Unfortunately, with the popularity of low-carbohydrate diets many individuals are fearful of fruit. Many paleo and low-carb diet advocates recommend sticking to only small amounts of low-sugar fruits, like berries, stating that other fruits provide too much unnecessary sugar. I’ve had multiple patients in my practice that are afraid to eat more than one-half cup of berries per day.

I agree that it is important to reduce your intake of added refined sugars like high fructose corn syrup, maple syrup, honey, sugar, and other processed foods. However, this does not immediately place fruit in the same category.

Although fruit contains sugar (glucose and fructose), it is not found in the same concentration as high fructose corn syrup in sodas, pastries, pancake syrups, etc. For example, soda contains a sugar ratio of 60% fructose to 40% glucose. One 20-ounce bottle of Coke contains roughly 36 grams of fructose; compare that to a banana, which contains 7 grams of fructose, or a medium sized apple with 13 grams of fructose. When do you eat seven bananas in one sitting? Never! Plus, that banana comes in a completely different package: rich in fiber and made by nature.

You are not addicted to sugar if you enjoy fruit. Fruits are rich in easy-to-digest carbohydrates, antioxidant-rich vitamins and minerals, gut-healing fiber, and anti-inflammatory polyphenols. Plus, they are easy to throw into a bag and hit the road. If fruit is lacking in your diet, you may be missing out on a lot of health benefits.

BENEFITS OF FRUIT

1. Rich in Polyphenols
Polyphenols are plant compounds that are most concentrated in the outer parts of plants. These chemical compounds have been studied in relation to their potent anti-inflammatory and antioxidant capacities. Each type of polyphenol has different health benefits. Therefore, it is important to consume a variety of unpeeled fruit (unless it’s a melon or banana of course). Polyphenols have been shown to help:

Reduce inflammation
Prevent cancer, cardiovascular disease, and neurological disorders
Fight infections
Promote the growth of good gut bacteria.

2. Rich in Soluble Fibers and Prebiotics
Soluble fibers and prebiotic fibers help support the growth of good gut bacteria. When these fibers reach the large intestine, they are fermented by bacteria and produce short-chain fatty acids which help fuel colon cells and prevent colon cancer.

Apples, oranges, and bananas are rich in soluble fiber.

3. Rich in Vitamin C
Vitamin C is a nutrient that is very sensitive to heat, light, and air. Therefore, whole fruit becomes an excellent source of vitamin C. It is suggested that the current RDA for vitamin C is too low (75-90mg) and that we should be shooting for at least twice as much from whole foods. Especially if you are under a lot of stress, exercise a lot, or have an inflammatory condition, getting plenty of vitamin C is essential.

Excellent sources of vitamin C: kiwis, oranges, papayas, strawberries, and pineapples.

4. Easily Digestible Whole Food Carbohydrates for Active People
If you are on the go and active, especially in the summer months, fruit can be a great way to fuel your activity. Generally, your carbohydrate intake increases with activity. If you are unsure what to pack to fuel a mountain bike ride, trail run, or hike, pack some fruit! It comes in its own protective barrier and is easy to eat.

Easy fruit to pack: apple, banana, orange, and grapefruit.

5. Helps Digest Protein
Some fruits contain unique enzymes that aid in digesting proteins and help reduce inflammation, support wound healing, and relieve constipation. You can even buy digestive enzymes in supplement stores made with fruit enzymes.

Protein digesting fruits: papaya, pineapple, and kiwi.

SOME CONSIDERATIONS

Daily fruit consumption depends on the individual. Some can tolerate more than others due to activity levels and certain health conditions. For example, individuals with a fructose intolerance or severe gut imbalances may not do well with apples, pears, cherries, figs, and mangos. On the other hand, those with metabolic disorders like diabetes and PCOS (polycystic ovarian syndrome) may have to stick to lower-sugar fruit, like kiwi and berries, or pair fruit with protein for better blood-sugar balance. If you have any of these issues it may be best to work with a dietitian to help you find out what fruit and what portion is right for you.

TAKEWAY

Don’t fear fruit! If you are a healthy individual, eating seasonal organic fruit to your liking can provide many health benefits and should not be avoided. I generally recommend 2 servings of fruit per day and adjust the types of fruit based on the individual needs of the patient.

A Recipe Suggestion

See Selva’s recipe for GLOW Fruit Salad that meets 100% of RDA of vitamin C.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Ask the Nutritionist: Magnesium

by Selva Wohlgemuth, Co-op News contributor

April 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I have been struggling with muscle cramps and have a hard time falling and staying asleep. Is there anything you can recommend to help alleviate these symptoms?

Muscle cramps and spasms in the soles of feet and legs, as well as twitching of the eyelid, can all be telltale signs of a magnesium need. Magnesium can also be very helpful in promoting relaxation and therefore good quality sleep. Did you know that more than 60 percent of Americans are not getting adequate amounts of magnesium in their diet?

This is most often related to:

not eating enough magnesium-rich foods
lower amounts of magnesium in our soil today than there used to be in the past
taking medications that deplete magnesium stores (some of the most common are acid blockers, antibiotics, and birth control). Also, chronic stress, alcohol abuse, and malabsorption can all contribute to magnesium deficiency.

Magical Magnesium

Magnesium is the fourth most abundant mineral in the body and often doesn’t get the attention it deserves. It plays an important role in over 300 enzymatic reactions in the body that can affect you from your nervous system all the way to your bones. Magnesium is required for DNA synthesis, reproduction, energy production, blood pressure regulation, insulin metabolism, adrenal function, nervous system transmission, and more. The recommended dietary allowances (RDAs) for adult men and women are 400 mg and 310 mg daily. However, most Americans are not getting enough.

Magnesium Deficiency/Insufficiency

Although severe magnesium deficiency is rare, low or insufficient levels of magnesium have been associated with several health conditions such as Alzheimer’s, insulin resistance and Type 2 diabetes, hypertension, migraines, muscle and period cramps, and ADHD. Many symptoms associated with a magnesium deficiency are often neglected or overlooked. Indicators of poor magnesium status include anxiety, depression, menstrual cramps and PMS, sleep disorders, low stress tolerance, muscle cramps, constipation, elevated blood pressure, and more.

How Can You Get More in Your Diet?

Aiming to get adequate magnesium from diet is the best approach, because magnesium-rich foods also provide other essential nutrients and fiber. Chlorophyll and therefore green veggies are a major source of magnesium. Some other excellent food sources include nuts, seeds, and whole grains. Some beans and legumes, fruit, and fish provide moderate amounts of magnesium as well.

What About Magnesium Supplements?

Supplemental magnesium is very safe and can provide quick relief of symptoms. It is a supplement I often recommend if someone has a lot of magnesium-wasting risk factors. However, it’s best not to take more than 350mg of supplemental magnesium per day unless recommended by your health care provider.

Some types of magnesium can be better tolerated and absorbed. Magnesium oxide acts as a laxative, and therefore only individuals that need stooling support should supplement with magnesium oxide. Magnesium citrate can cause loose stools, but only if taken in large dosages. Magnesium glycinate is highly absorbable and does not influence stools. Magnesium is best taken 30 minutes prior to bed due to its relaxing effects.

CALM Magnesium (magnesium citrate)

Start with 1 teaspoon and gradually increase to 2–3 teaspoons if needed.

Magnesium Glycinate

Start with 100mg pill. Then increase if needed to 2–3 pills, depending on recommended dosage.

Epsom Salts

Take a hot bath with 2 cups of Epsom salts. Soak for 20–30 minutes, 1–2 times per week.

Sources of Magnesium from Food

Food Item	Serving Size	Magnesium (mg)
Pumpkin seeds	¼ cup	190mg
Mung Beans	¼ cup, dry	140mg
Soy Beans	½ cup, dry	140mg
Buckwheat grouts	¼ cup, dry	95mg
Almonds, roasted	¼ cup	90mg
Potato	1 large	90mg
Quinoa	¼ cup, dry	85mg
Spinach	½ cup cooked	80mg
Swiss Chard	½ cup cooked	80mg
Artichoke	1 medium	80mg
Beans (varied)	¼ cup, dry	75mg
Molasses	1 tablespoon	50mg
Oats, rolled	½ cup, dry	40mg
Plantain	1 cup, boiled	40mg
Banana	1 large	40mg
Sesame Seeds	1 tablespoon	30mg
Shrimp	3oz	30mg
Halibut	4oz	30mg

A Recipe Suggestion

See Selva’s recipe for Zesty Cilantro Lime Quinoa Salad that incorporates several ingredients that are natural sources of magnesium.

Photo by Selva Wohlgemuth

by Selva Wohlgemuth, Co-op News contributor

April 2019

Question: “Are nondairy yogurts and milks better for you than normal dairy products?"

PROTEIN CONTENT vs SUGAR CONTENT

Plant-based Yogurts with HIGH protein and LOW Sugar

Plant-based Milks with HIGH Protein and LOW Sugar

PROBIOTIC POTENTIAL

MICRONUTRIENTS OF CONCERN

Calcium

Vitamin D

Iodine

CONCLUSION

Best All-around Choices

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

March 2019

Old World Lamb Liver Pâté

INGREDIENTS

METHOD

by Selva Wohlgemuth, Co-op News contributor

December 2018

Ask the Nutritionist: Gut Bacteria

How to Grow Your Good Gut Bacteria

Fiber & Prebiotics

Fermented Foods

Limit Sugar & Refined Grains

Recipe: Gut Nourishing Steel Cut Oats

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

September 2018

Mary’s Gone Crackers vs. Rice Crackers

Veggie Sticks and Dip vs. Chips and Salsa

Plain Organic Yogurt vs. Fruity Yogurts

Fresh Fruit with Nuts vs. KIND Bar

Homemade Iced Tea vs. Bottled Iced Teas

Recipe: Homemade Ranch Two Ways

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

June 2018

Strawberries & Raspberries

Cherries

Dandelion Greens

Fresh Herbs (Oregano)

Summer Squash

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

May 2018

FRUITPHOBIA

BENEFITS OF FRUIT

SOME CONSIDERATIONS

TAKEWAY

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

April 2018

Magical Magnesium

Magnesium Deficiency/Insufficiency

How Can You Get More in Your Diet?

What About Magnesium Supplements?

CALM Magnesium (magnesium citrate)

Magnesium Glycinate

Epsom Salts

Sources of Magnesium from Food

A Recipe Suggestion

Ask the Nutritionist

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