Ask the RD | June

Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have 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.

If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!

• Are there any best alternatives to onions for recipes?

  Many folks are not fond of the potent flavor that onions have to offer. To mellow out that strong onion bite, I recommend slicing the onions and then soaking them in an ice bath for 10 or more minutes. Another method is to briefly massage sliced onions with kosher salt then let them sit for 10 minutes before rinsing and patting dry; this helps to soften some of the fibers and mellow the flavor. You can also toss or quick pickle sliced onions in some acid such as lemon/lime juice or vinegar for a less pungent but still tangy onion flavor.  

  If still too much, consider substituting in shallot, green onions, chives, or leeks for a milder but still allium flavor. Onion powder or dried minced onion are also great options to still get some onion flavor without the overbearing taste or mouthfeel; use 1 Tbs of onion powder/flakes to replace one medium onion.  

  Other options outside of the allium family could include fennel bulb used in the place of sauteed onions. Or skip the onion portion of the traditional mirepoix and sofrito blends, and utilize celery, carrot, bell pepper, garlic, and/or tomato paste to build a rich flavor base for soups. For some nice crunch, try finely diced radish, cucumber, or celery to take the place of raw onion. 

• Is it true that increased fiber intake lowers the risk of Alzheimer’s Disease?

  Fiber is well known for having gut and cardiovascular health benefits, but it doesn’t stop there! Fiber is also linked to brain health with research supporting the use of high fiber diets to reduce rates of dementia.

  So how does fiber work to improve brain health? It could be related to fibers’ influence on weight management, glycemic control, and blood pressure regulation. It could be in part to fibers’ essential role in fostering a healthy gut microbiome, as this correlated with reduced inflammation and improved immunity throughout the body. It could be related to other healthy plant-compounds found in fiber-rich foods. Whatever it is, the science is clearly telling us that the more fiber we eat, the lower our risk of cognitive decline.  

  Now keep in mind that the majority of Americans fall short of reaching their daily fiber goal of at least 25-38 grams per day, meaning that many of us should be putting more focus on fiber in order to reap the countless health benefits that come with it.

  Fiber is found in plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Aim to incorporate a variety of fiber-rich foods in your eating plan each day. See below for some high fiber food options:  

  • Raspberries (1 cup): 8 grams fiber 

  • Apple (medium, with skin): 4.5 grams fiber 

  • Broccoli (1 cup, cooked): 5 grams fiber 

  • Kale (2 cups, raw): 2.5 grams fiber 

  • Oatmeal (1 cup, cooked): 4 grams fiber 

  • Quinoa (1 cup, cooked): 5 grams fiber 

  • Black beans (1 cup, boiled): 15 grams 

  • Lentils (1 cup, boiled): 15.5 grams 

  • Split peas (1 cup, boiled): 16 grams 

  • Almonds (1 oz): 3.5 grams 

  • Chia seeds (1 oz): 10 grams fiber 

  If you are not currently accustomed to eating a high fiber diet, gradually increase your fiber intake while also drinking plenty of water to ease potential GI upset. 

  Read more:

  Providence Heart Guide 2026, pg. 16 - Shares benefits of fiber and fiber-rich foods.  

  Alzheimer’s Research Foundation Article: Fiber as Brain Food

• Please explain the “add zero” method for consuming protein.

  The “add zero” method is a simplified way to decipher if a food is high in protein, relative to the calories it contains. To try this, simply pick out the grams of protein per serving listed on a food label and add zero, now compare that number to the calories per serving. If your protein add zero value is more than the calorie value, the food would be considered a high protein food.

  • Take reduced fat Greek yogurt for example, the label lists 15 grams of protein per serving, add a zero to that value so 15 becomes 150, now compare that 150 to the 100 calories to see that the yogurt is in fact a high-quality source of protein.  

  Though this method may help you in meeting your protein goals, keep in mind that it completely ignores the other nutritional components found in foods such as carbs, fiber, fat, or vitamins and minerals.

  • Take lentils for example. Lentils provide 18 grams of plant-based protein and 230 calories per 1 cup cooked. So, if we add a zero to the grams of protein, we get 180. As 180 is less than the 230 calories, one would insinuate that lentils are not considered a high-quality protein food if using this “add zero” method. Clearly a cup of lentils has a lot to offer besides just protein; they are packed with fiber and valuable vitamins and minerals such as folate, iron, potassium, and magnesium as well as antioxidants.

  So, though the “add zero” method may be a quick and easy way to gauge your protein intake, it fails to look at the big picture of overall nutritional quality of foods.

  Previous Ask the RD Questions:  

  • How much protein is recommended daily? (January 2025)

  • Is it possible to get my max amount of protein daily just by eating whole foods? (April 2026)

• Are there best nutrition strategies to target fat removal from cells?

  There is no way to promote fat removal from cells via the diet. We are born with a set number of fat cells in the body and the only way to get rid of them is through surgical or cosmetic procedures such as liposuction or fat freezing. We can, however, impact how large or small our body’s fat cells are through lifestyle patterns such as diet, stress, sleep, and activity.

  So how can we lose fat (aka shrink fat cells)?  

  • Start by eating a healthy and balanced diet — think lots of fiber-rich foods including veggies, fruits, whole grains, and legumes, adequate amounts of lean unprocessed proteins at each meal, and small amounts of healthy fats.

  • Prioritize eating mostly whole/minimally processed foods and curtail consumption of low-quality, highly processed food products such as refined grains, concentrated sweets, and pre-packaged food items.

  • Consume an appropriate amount of calories each day to support your desired body weight — practice portion control and avoid over-eating to balance your body’s caloric needs.

    • Consume most of your calories early on in the day and skip late night eating to best coincide with your body’s natural metabolic cycles.

  • You will also want to cut back on any alcohol intake. Not only does alcohol provide unneeded calories, but it also promotes visceral fat accumulation and increases inflammation in the body.

    • Consuming alcohol can also sabotage healthy food choices and disrupt sleep cycles, both of which are connected to undesired weight gain.  

  • Regular exercise is another helpful tool when trying to lose fat. Aim for 30-60 minutes of moderate to vigorous exercise most days of the week via aerobic activities such as walking, running, cycling, swimming, or dancing as well as strengthening activities such as weightlifting, stretch bands, or body weight resistance exercises. 

  Additional strategies for cutting fat include managing chronic stress and getting adequate sleep.

• What roles do metabolism and eating patterns play in maintaining or losing weight? Can these be counterintuitive to weight goals?

  For improved metabolic health, the goal is typically to build muscle mass and lose fat mass (especially the dangerous visceral fat that is found around the midsection).

  Muscle mass has a huge influence on metabolism as it is more metabolically active than fat mass, meaning it burns more calories even when the body is at rest. Try changing your focus from losing weight to gaining muscle and you will very likely see an increase in your energy levels as well as improvements in your body composition. It is also important to remember that your weight on the scale does not differentiate fat mass from muscle mass. Rather than stepping on the scale each day, I find it is more helpful to monitor body measurements such as waist circumference or waist to hip ratio each month to better capture changes in body composition.  

  Eating and sleeping patterns are also tightly intertwined with metabolic health and weight management. See previous blog posts for more information.  

  Previous Ask the RD Questions:  

  • Please explain diet-related mediation timing. (April 2026)

  • How does sleep impact weight? (April 2024)

  • Which foods offer a metabolism boost? (April 2025)

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.