At our 10th annual N4NN course this year, participants asked many questions that you may be wondering about too. We’ve busted some myths that are worth sharing – for example, the facts about Coconut Oil!
A lot of information is out there about coconut oil, leaving consumers confused about the truth. Since coconut oil comes from coconuts, it could have a nutty flavour and appear as liquid or semi-solid at room temperature. You may wish to use it in your cooking for its flavour or texture, but remember it’s still 100% fat so use in moderation!
The scientific research does not hold up sufficient evidence to say that coconut oil has health benefits. For heart health, studies show canola and olive oils are better for you. Enjoy a small amount of healthy oils – 30 to 45 mL (2 to 3 Tbsp) – each day.
Do you have nutrition questions? Let us know and we’ll answer it in a future newsletter or in our social media postings. Follow us @NutritionTraining @SueMahRD @LuciaWeilerRD
Nutrition headlines never cease to draw interest and boost readership. After all, we are all food consumers and want to know what’s hot and what’s not. Read on for our commentary of the Heart and Stroke Foundation’s new advice for healthy eating and saturated fat, and the World Health Organization’s hot off the press research release on processed meat.
A recent study published in the British Medical Journal questions the effect of saturated fat on heart disease. The study also showed that there is a clear relationship between trans fats and heart health problems. Although more work needs to be done, what we see is that saturated fats (which are found naturally in red meat, dairy products and certain vegetable oils) may not be as bad for heart health as we thought. However, trans fats, which are often found in processed or fried foods should be limited in the diet.
The Heart and Stroke Foundation of Canada suggests that if you eat a “balanced diet you don’t have to worry as much about intake of saturated fat.” The Foundation also issued a statement “advocating for moderation and choosing whole foods instead of processed ones.”
Another statement recently released by the World Health Organization (WHO) points to processed and red meat consumption as a risk factor for cancer. The WHO media release states: “The experts concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%”. While these numbers sound dramatic, food and nutrition experts caution that they need to be taken in context.
As registered dietitians we closely follow the research, the evidence and the headlines and will elaborate on the key issues in our future programs and newsletters. For now we recommend you consider the big picture of an overall healthy dietary pattern with our top 3 tips below:
Vary your daily protein choices.
Include lean meats, poultry and fish (in smaller amounts) along with plant based meat alternatives such as beans, legumes, nuts and seeds.
Dietitians of Canada recommends limiting processed meat consumption, in part due to the association with cancer risk as well as the high levels of sodium in these meats.
Health Canada has recently permitted a new health claim linking the consumption of psyllium fibre to a reduction of blood cholesterol. A sample claim is: “Psyllium fibre helps lower cholesterol, a risk factor for heart disease. 1 cup (30 g) of Brand X cereal with psyllium supplies 50% of the daily amount of fibre shown to help lower cholesterol.” The “daily amount” is 7 g of psyllium fibre. To make this claim, the food must contain at least 1.75 g of psyllium soluble fibre per serving size as well as meet other specific nutrient criteria.
According to Health Canada, increased psyllium intake could be beneficial for adults who have normal or high blood cholesterol levels. Psyllium is a grain similar to wheat and oats, and is a concentrated source of soluble fibre.