Ask the RD | January
Our registered dietitian, Jamie, offers answers to nutrition-related questions you - our community - has submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
Each month, Jamie selects a few questions to highlight in our video blog for Ask the RD with host Dr. James Beckerman, cardiologist, Providence Heart Institute.
If you have a question to submit, please click here and check our next newsletter for your answer.
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Refer to the video shared in this blog for more on this topic (:48). Highlights from the answer shared in the video:
Microwaving can be a great cooking option, that not only is quick and easy, but also may result in a slightly more nutritious food product (as compared to boiling or even roasting). Keep in mind that all cooking methods cause food to lose some of its nutritional value. Some nutrients are fairly fragile, while others can tolerate more manipulation.
For example, most plant foods start to lose their nutrient content at time of harvest, so any time off their native plant, any exposure to air, cold, and of course heat can degrade some of their nutrients.
This serves as a good reminder to eat fresh, local and in season when possible, and to practice appropriate cooking methods to achieve desired flavor and textures without over cooking.
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Refer to the video shared in this blog for more on this topic (3:30). Highlights from the answer shared in the video:
Lifestyle improvements can certainly have a huge impact on your health and medical conditions. My hope is always to optimize the diet as well as other modifiable risk factors as a first line intervention, such as: exercise, smoking cessation, stress management etc.
For cholesterol control, I recommend a diet that is:
Reduced in saturated fat (those fats coming from animal products such as fatty meats, butter, cheese, as well as tropical oils). While replacing them with heart friendly fats (such as olive oil, nuts, seeds, avocados, and fish).
High in fiber. Think LOTS of veggies, fruits, whole grains, beans, lentils.
Reduced in refined grains, added sugars, and concentrated sweets.
For improved glycemic control, I recommend:
Portion controlled amounts of carbohydrate foods at each meal or snack. These are the carbs coming from grains, fruits, starchy veggies, and dairy products.
Choosing quality carbs. Think the closer to nature, the better. Examples include complex carbs such as whole grains, fruits and veggies rather than processed grain products, sweets, fruit juice and/or sugar sweetened beverages.
Macronutrient balance! Know your carb foods and practice pairing them with some protein or healthy fat to improve your body’s blood sugar response. Easy examples might look like whole grain toast with an egg and avocado at breakfast or a banana with a scoop of peanut butter for a well-balanced snack.
Regular exercise of at least 30 minutes most days of the week and weight management are both helpful in improving blood sugar control.
Now, let’s say you are already doing all of the above and still not able to achieve your cholesterol or glycemic goals. This does not mean you are a failure; it simply means you may need a little help optimizing your health given whatever non-modifiable risk factors you may be dealing with in your life (i.e., genetics, social determinants of health, etc.). This is where medications can certainly be helpful!
To give you some context, dietary improvements may reduce your cholesterol by up to 30%, but if your cholesterol values are still putting you at risk for cardiovascular disease, statin medications can help reduce your numbers by at least another 25%.
Diet and lifestyle improvements can reduce your risk of developing diabetes by nearly 60%. However, if you are still not able to achieve good blood sugar control, medications are recommended as an effective treatment option.
The longer you go with poorly controlled cholesterol and blood sugars, the higher your risk becomes, so it is always good to be proactive and realistic in your management plan.
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When choosing a cooking oil, it is always recommended to think not only of the nutritional components but also the flavor and functional properties of the oil.
Calorically, all oils are equivalent at 120 calories per tablespoon. However, they do vary in the quality of fats of which they are comprised. We want to choose oils that are low in saturated fat and higher in mono- and poly-unsaturated fats.
Fats and oils such as butter, lard, palm, and coconut oils have a much higher saturated fat content so should be used sparingly. Olive oil or avocado oils are my go-to due to their high content of monounsaturated fats which are proven to benefit heart health. Though nutritionally beneficial, olive oil does have functional limitations, as it does not hold up well to high temperature cooking due to its’ lower smoke point.
What is “smoke point” you’re wondering? Smoke point is the temperature at which an oil can safely be heated without breaking down the chemical structure of the oil. Oils have varying levels of heat tolerance; any oil will burn, taste poorly, and become carcinogenic when heated beyond its smoke point. Smoke point is largely dependent on the amount of processing involved during the production process.
Terms such refined, extra virgin, or cold pressed can provide some insight into how much or how little an oil is processed. More processed oils are typically more suitable for high temperature cooking methods, where less processed oils are good for low-medium temperature food preparations. For this reason, it is helpful to have multiple oil options available in your kitchen.
I tend to choose olive oil or avocado oil for most day-to-day cooking such as pan sautéing, roasting and/or grilling.
Peanut oil, vegetable oil, or canola oil are handy to have around for high temp cooking methods such as stir frying or deep fat frying.
While flavorful oils such as toasted sesame oil or walnut oil are great to use as finishing oils added at the end of the cooking process or in dressings and sauces as they offer great flavor but are quite heat sensitive.
Confused on which oil to choose? Refer to the back label of your oil bottle for the recommended smoke point temperatures and monitor for any sight of smoke or smell of burning when you are cooking to alert you if temps are too hot for your oil.
Here’s a helpful resource for cooking with fats and oils that includes smoke points for commonly used oils.
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Processed meats can be tempting. They are an easy and tasty protein food and typically a favorite to many for breakfasts, snacks, and lunches. Unfortunately, processed meats are not the healthiest choice for a variety of reasons. Not only do they pack a high sodium punch, but they also often come with a high fat content as well.
Furthermore, processed meats often contain added nitrates and nitrites to prevent spoilage; these compounds are considered carcinogenic and are linked to increased cancer risk. Keep in mind that the meat products advertised as “nitrate-free” are not a superior option as these often use vegetable-based nitrates (such as celery powder) which are still considered carcinogenic. The World Health Organization has classified processed meats as a Group 1 human carcinogen, which is any substance known to cause cancer. If a carcinogen is classified in Group 1, it means there is sufficient scientific evidence that it can cause cancer.
It is for these reasons that all processed meat should be limited as part of a healthy, or heart healthy, diet.
What is considered a processed meat? Bacon, sausage, ham, salami, hot dogs, jerky, and deli meats are all considered processed and should be eaten sparingly if at all.
Ways to minimize your processed meat intake could include:
Swapping your bacon for eggs or Greek yogurt at breakfast
Opting for a tuna salad sandwich instead of a deli meat sandwich at lunch.
Choosing nuts or hummus at snacks for a nice protein punch.
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.