The vast majority of large-scale, long-term studies on nut consumption conclude that an individual who consumes one ounce of nuts five times a week has, on average, a 35 percent lower rate of developing coronary heart disease than someone who consumes less than an ounce per week.

This can be attributed to a few factors:

• All nuts contain a few grams of fiber
• Some nuts (i.e.: walnuts) are high in omega-3 fatty acids, while others are good sources of heart-healthy monounsaturated fatty acids (i.e: hazelnuts, pecans, peanuts, almonds)
• Nuts are a good source of vitamin E
• Nuts are commonly consumed as a snack, often in place of nutritionally empty foods (i.e.: pretzels, rice crackers, cookies, etc.)

There is absolutely no reason to avoid nuts (or nut butters) or consider them “occasional treats”.

Plus, keep in mind that a serving of nuts is larger than you may think.  Consider these examples:

• 23 almonds
• 33 peanuts
• 49 pistachios

2 Comments fiber, heart disease, monounsaturated fat, numbers game, omega-3 fatty acids, vitamin E

Do you have any insight on Omega 7?  Someone told me it was good.

– Marie-Rose Nduku
New York, NY

Before we get to the actual answer, I think it is worth reminding everyone that only two omega fatty acids — omega 3 and omega 6 — are essential.  In the world of nutrition, an “essential nutrient” is one we must obtain from food since our bodies are unable to manufacture it.  This is why cholesterol is not an essential nutrient.  Our bodies produce it on a daily basis, so one can be perfectly healthy without ever consuming a single milligram of cholesterol.

Omega-7 is not an essential fatty acid, no matter how crucial manufacturers of omega-7 supplements make it seem.  Let’s learn more about it, though.

There are two types of omega-7 fatty acids: palmitoleic acid and vaccenic acid.

Palmitoleic acid is a monounsaturated fatty acid manufactured by our bodies from other fatty acids in the diet, but is also found in decent amounts in fish and macadamia nut oil.  Though research on it is very limited, we do know that it raises the body’s levels of LDL (”bad”) cholesterol.  This is quite an anomaly, since most monounsaturated fatty acids raise HDL (”good”) cholesterol.

And so we come to the problem of isolating nutrients, rather than considering them within their respective food matrix.  Unfortunately, the mainstream media loves to isolate nutrients and attempt to incite unnecessary hysteria.  The fact that palmitoleic acid raises LDL levels does not mean fish and macadamia nut oil are now “unhealthy”.

Foods are a combination of fatty acids.  In the example of fish, palmitoleic acid makes up a small amount of the total fatty acid percentage.  Even in the case of macadamia nut oil, palmitoleic acid only makes up about twenty percent of its fatty acid profile (almost two-thirds of it are comprised of heart-healthy oleic acid).

Vaccenic acid — the other omega-7 — is a healthful naturally-occurring trans fat found in full-fat dairy products (and, to a smaller extent, in reduced-fat products).  I know, I know; all this time you have heard trans fats be vilified.  However, the trans fats nutritionists declared Public Enemy #1 were man-made, artificial trans fats.  Natural trans fats (like vaccenic acid and conjugated linoleic acid) are a whole other story.

Vaccenic acid is an isomer of heart-healthy oleic acid (”isomer” is science-speak for “not identical, but very very similar to”).  Research on vaccenic acid has also been rather scant, but it appears that it is converted into conjugated linoleic acid by the body, thereby providing some cardiovascular-protective benefits.

So, what are our takeaways?

• The only fatty acids we must get from food are omega 3 and omega 6 (though, as regular Small Bites readers know, omega-6 consumption in the US is too high).
• When examining a food’s fat content, it is important to consider the entire fatty acid profile.
• There is no reason to shy away from full-fat or reduced-fat products.  The fat-free phenomenon of the 1990s caused more harm than good.  It led to an increase in added sugar intake (sugar replaced fat in processed low-fat and fat-free convenience foods) and reduced our intake of healthful compounds found in foods that naturally contain them.  For this reason, I find that two-percent dairy products are a better choice than fat-free ones.  Even in the case of your morning latte, I see absolutely nothing wrong with getting it with whole milk.
• What if you don’t consume dairy products?  No biggie.  Vaccenic acid is simply one of many fatty acids that provide heart-healthy benefits.  As long as most of your fats come from the right foods (avocados, olives, walnuts, coconut, flax, fish, sea vegetables, etc.) you have no reason to be concerned.
• As for the “age defying skin complex” statement on the accompanying supplement image’s bottle: omega-7 has been found to be effective as a topical solution for certain skin conditions.  The specific omega-7 associated with skin conditions is palmitoleic acid — the one our bodies manufacture from other fatty acids!  There is no need to spend money on a supplement.

No Comments You Ask/I Answer, conjugated linoleic acid, dairy, milk, omega-3 fatty acids, omega-6 fatty acids, omega-7 fatty acids

I have to thank you for explaining the differences between omega-3 fatty acids so clearly. Now, when I read about ALA, DHA, and EPA in books and magazines, I know what is being discussed!

I still have one nagging question.  How do you know if you have an omega-3 deficiency?

I know that some vitamin deficiencies cause hair loss and fatigue.  So, are there any warning signs that you need more omega 3 fatty acids in your diet?

Also, what happens if someone gets enough of one type of omega-3 fatty acid (like DHA) but another (like ALA)?

– Brittany Harwitz
(Location Withheld)

Mild fatty acid deficiencies usually do not manifest as physical symptoms.

Moderate deficiencies are a little easier to spot.  Tell-tale signs include dry and scaly skin, liver complications, and, in young children, stunted growth.

Complete — or “true” — deficiencies are very rare and only seen in instances of extremely restrictive diets.

The main concern from insufficient omega-3 fatty acid intake is that, most likely, it means you are consuming a higher amount of omega-6 fatty acids.  For information on why this is problematic, please read this post.

As far as what happens if someone consumed very high amounts of one type of omega-3 and not enough of another (to learn about the three varieties of omega-3 fatty acids, please read this post), keep in mind that while they share many properties, each of the fatty acids also provides different health benefits:

• ALA (found in flaxseeds, walnuts, and tempeh) helps lower inflammation as well as coronary heart disease risk
• DHA (found in some fatty fish and sea vegetables) has been linked to reduced rates of coronary heart disease and inflammation, improved memory function, lowered triglycerides, and reduced risk of hypertension
• EPA (also found in some fatty fish and sea vegetables) helps reduce coronary heart disease risk and inflammation, improves blood flow, and reduces blood platelet aggregation (and, hence, atherosclerosis risk)

Although ALA can be converted to DHA and EPA, some complications can arise.  This is why diets that meet DHA and EPA needs but not ALA needs are more protective than those which meet ALA needs sufficiently, but fall short with DHA and EPA.

Again, you are looking at a less complete picture of health than if all three omega-3 fatty acids are consumed in sufficient quantities.

Whenever possible, try to get your omega-3 fatty acids from food, rather than supplements.  These foods also contain vitamins, minerals, and/or phytonutrients that work synergistically and enable the omega 3s to work more efficiently.  This is not to say omega-3 supplements are a waste of money — they are not.

7 Comments DHA, EPA, You Ask/I Answer, alpha linolenic acid, omega-3 fatty acids

Over the past few months, University of Nebraska Lincoln freshman Laura Smith has been of tremendous help to me as the first-ever Small Bites intern.

A few weeks ago, I asked her to visit one or two vitamin stores in her city, assume the role of a regular customer, and ask sales representatives at these stores what they would recommend for her now that “she is under doctor’s orders” to eat more fiber and improve her cholesterol levels (FYI: she isn’t really, I just concocted that).

Here is what Laura was told at a store called Complete Nutrition (in her words):

I was told to take a multivitamin, as this will help improve nutrients and my cholesterol level.  I was also told to take Tone, a product that “attacks stubborn fat by shrinking fat cells while maintaining existing lean muscle”.  According to the salesperson, Tone has been clinically tested to support fat loss while maintaining normal cholesterol levels and promoting healthy heart functions. The key ingredients are CLA, Omega 3 fatty acids, and GLA.  I was also told to make sure to take protein.

Sigh.  Wow.  Deep sigh.  Okay.

If someone were to ask my recommendations to follow these “doctor’s orders”, I would say:

• Increase soluble fiber intake by consuming oatmeal/oat-based cereals/oat bran, beans (especially kidney beans), nuts, psyllium husks (adding one tablespoon to a smoothie), fruits, and vegetables.
• Lower intake of full-fat dairy and red meat
• Prioritize foods with healthier fats (ie: add 1 Tablespoon ground flax to cereal, soup, or smoothie; replace cheese in sandwich with avocado, etc.)

Let’s analyze Complete Nutrition’s advice:

1. “Take a multivitamin”: Completely irrelevant within the scope of cholesterol management.
2. “Take Tone”: I love the notion of products attacking “stubborn fat”, as if there were some type of special fat that simply did not respond to food.  While the presence of omega-3s in this product is helpful, this customer would be better off eating food that offers omega-3 fatty acids and fiber simultaneously (i.e.: walnuts, ground flax).  They would save money, too!
3. “Make sure you get protein”.  Also irrelevant from a cholesterol management standpoint.  As I have said many times on Small Bites, no one in the United States needs to worry about not consuming enough protein.  The average adult — without even trying — consumes approximately two and a half times their daily requirement.

Here is what Laura was told at GNC:

They told me to take fish oil, either a triple strength variety once a day, or a normal strength three times a day. They also told me to take a fiber supplement, either in a chewable or pill form.

While not ideal (my rule is “food first, then supplements”) this at least focuses on the right nutrients — healthier fats and fiber.  I understand, though, that GNC has products to sell and can’t be expected to suggest skipping their products and heading to the grocery store instead.

And, truth be told, I often recommend omega-3 supplementation to people who do not consume sufficient amounts of fish or sea vegetables each week to cover their needs.  In my book, omega-3 and vitamin D supplementation are two things almost everyone should be doing.

It’s more the fiber supplement advice that I find comical.  Most fiber supplements add 4 to 6 grams of fiber to your day, the same amount you can get from an apple or a medium banana or a half cup of lentils.

2 Comments cholesterol, fiber, fiber pills, omega-3 fatty acids, protein

Many food products proudly advertise their omega-3 and omega-6 fatty acid content.

I partially understand why.  Unlike other fats (like omega-9 fatty acids), we must get these two polyunsaturated ones from our diets.  That is precisely why they are known as essential fatty acids.

As I have mentioned in previous posts, our present omega-6 to omega-3 ratio is completely off-balance, largely in part to highly processed diets that contain significant amounts of plant oils high in omega-6 fatty acids.  Since soy is a subsidized crop, soybean oil is an inexpensive by-product commonly used in low-nutrition, low-cost snack foods.  Corn and cottonseed oils are also very high in omega-6, while offering negligible amounts of omega-3 fatty acids.

While saturated and trans fats are constantly mentioned in the realm of degenerative diseases (especially cardiovascular ones), dietary advice should also recommend limiting omega-6 fatty acids.

While I do not think saturated fats are absolutely harmless, I certainly do not consider all of them (remember, there are many different saturated fats) to be horrible fats we must avoid like the plague.

What is most interesting, though, is a simple look at consumption patterns over the past forty years.

Among 18 – 44 year olds in the United States, saturated fat consumption clocked in at 30 grams per day in 1970, and 27.8 grams per day in 2005.

Omega-6 fatty acid intake, however, was at 9 grams per day in 1970, and almost doubled to 17 grams by 2005.

High intakes of omega-6 fatty acids have been linked to cellular inflammation — one of the main factors behind a substantial number of degenerative diseases.

This is why I think everyone should prioritize omega-3 fatty acids and monounsaturated fats, then consider healthier saturated fats (like coconut and cacao), and leave omega-6 fatty acids and less healthy saturated fats (like that in cheese, pork, and chicken skin) last.

Although omega-6 fatty acids are essential, they are so prevalent in so many foods that you would have to try extremely hard (and eat a significantly and dangerously limited diet) to not meet your daily requirement.

I want to finish by making sure the main points of this post are understood:

• Omega-6 fatty acids are NOT intrinsically unhealthy.  We need to consume a certain amount every day for optimal health.
• Very healthy foods are good sources of omega-6 fatty acids.  I am not advocating total avoidance of foods that contain omega-6 fatty acids.
• However, our consistently higher intakes of this particular fat need to be curbed, since more is certainly NOT better.

FYI: in reference to this post’s accompanying photograph, there is no reason to ever supplement omega-6 in pill form.

1 Comment monounsaturated fat, omega-3 fatty acids, omega-6 fatty acids, omega-9 fatty acids, saturated fat

A peanut butter sandwich is as American as apple pie.

What are your thoughts on peanut butter, though?

I’ve been hearing that peanuts, which I know are actually legumes, aren’t as healthy as tree nuts.

Should I be making my sandwiches with almond butter instead?

– Fred (Last name withheld)
Brooklyn, NY

I don’t have any issues with peanuts or peanut butter.

When it comes to nuts (and, yes, for the sake of this post we’ll treat peanuts as such), my recommendation is to always have one serving of some nut every day.

One serving is made up of 13 walnuts halves.  In the case of almonds, that’s 23 individual pieces.  If you’re talking pistachios, you’re looking at 49 kernels!

The issue with nuts is that you could label any one as “better” or “worse” than the next, depending on what criteria you use.

Consider these lists I compiled:

FIBER CONTENT (per ounce)

• Almonds, hazelnuts, pecans, pistachios: 3 grams
• Brazil nuts, walnuts, peanuts: 2 grams
• Cashews: 1 gram

PROTEIN CONTENT (per ounce)

• Peanuts: 7 grams
• Almonds, pistachios: 6 grams
• Cashews: 5 grams
• Brazil nuts, hazelnuts, walnuts: 4 grams
• Pecans: 3 grams

MONOUNSATURATED (heart-healthy!) FAT (per ounce)

• Hazelnuts: 12.9 grams
• Pecans: 11.5 grams
• Almonds: 8.7 grams
• Brazil nuts, peanuts: 6.9 grams
• Cashews: 6.7 grams
• Pistachios: 6.6 grams

OMEGA 3: OMEGA 6 RATIO (per ounce)

• Walnuts: 1:4
• Pecans: 1:20
• Pistachios: 1:51
• Hazelnuts: 1:89
• Cashews: 1:125
• Brazil nuts: 1:1,139
• Almonds: 1:2,181
• Peanuts: 1:5,491

All of them, meanwhile, are good sources of vitamin E, magnesium, and manganese.  Calorie amounts range from 155 (cashews) to 195 (pecans).

I always recommend varying your nut intake since each variety contains unique phytonutrients and antioxidants that have been linked to an array of health benefits.

Peanuts, for example, are a wonderful source of resveratrol (the same antioxidant in red wine and grape skins), while pecans contain high amounts of beta-sisterol, a cholesterol-lowering phytonutrient.

5 Comments You Ask/I Answer, almond butter, almonds, calories, fiber, magnesium, manganese, monounsaturated fat, nut butters, omega-3 fatty acids, omega-6 fatty acids, peanut butter, peanuts, pecans, phytochemicals, phytonutrients, pistachios, protein, resveratrol, vitamin E, walnuts, wine

In some of your posts, you have mentioned that tempeh (pictured, left) is more nutritious than tofu.

Is that just because tempeh is fermented, or are there more reasons?

– Sarah Bertanke
(Location withheld)

While tempeh’s fermentation process certainly gives it a nutritional (and probiotic!) boost, there is more to this tale.

FYI: Fermentation reduces soybeans’ phytate content, thereby making their zinc and iron much more bioavailable.

Whereas tofu is made by coagulating soy milk with a precipitating agent (in most cases calcium sulfate, thus the high amounts of calcium in tofu), tempeh is made from whole soybeans.

The presence of said soybeans — in some cases along with wild rice or flax — makes tempeh a high-fiber food.

While four ounces of tofu provides 1.5 grams of fiber, that same amount of tempeh adds up to 11 grams!

Due to its “whole food” status, tempeh is also an excellent source of manganese, magnesium, and potassium.

Tempeh is also significantly higher in protein and omega-3 Alpha-Linolenic fatty acids than tofu.

Although I enjoy the taste of both, I am partial to tempeh’s nutty flavors and unique mouth-feel.

1 Comment You Ask/I Answer, alpha linolenic acid, calcium, magnesium, manganese, omega-3 fatty acids, protein, soy, soybeans, tempeh, tofu

Adults in Japan consume approximately 7.5 times as many DHA and EPA omega-3 fatty acids per day as their United States counterparts.

That can certainly help explain why, compared to the United States, Japan has a 40 percent lower rate of deaths from cardiovascular disease and a 70 percent lower rate of deaths from coronary heart disease!

Don’t think this is solely attributed to high intakes of fish (while Japan’s consumption is high, it comes in third — China and Iceland’s intake is higher!)

Japan, however, happens to have the hands-down-highest global per capita consumption of sea vegetables.  Not only are many sea vegetables excellent sources of omega-3 fatty acids; they also contain phytonutrients and antioxidants that help lower the risk of developing heart disease and various cancers.

This is why I strongly support the “Mediterrasian” style of eating, which takes heart-healthy cues from traditional Mediterranean (i.e.: olive oil, legumes, nuts, and seeds) and Asian dietary patterns (dark leafy greens, fatty fish/sea vegetables).

No Comments DHA, EPA, fish, heart disease, japan, numbers game, omega-3 fatty acids, seaweed

Adults in Japan consume approximately ____ times as many DHA and EPA omega-3 fatty acids per day as their United States counterparts.

a) 3
b) 4.5
c) 6.25
d) 7.5

Leave your guess in the “comments” section and come back on Wednesday to find out the answer.

2 Comments DHA, EPA, numbers game, omega-3 fatty acids

I saw your recent tweet reminding vegetarians and vegans to supplement their diets with Omega-3 supplements that contain DHA and EPA Omega-3 fatty acids.

If I would rather not take a pill, but can eat ground flaxseeds – how much do you think I should consume each day?

Otherwise, do you recommend a particular vegan omega-3 pill?

– Christine Ho
Location Unknown

The problem with relying on flaxseeds (or walnuts, for that matter) to get your omega-3 needs is that they only offer Alpha-Linolenic omega-3 fatty acids (ALA).

The human body can convert ALA into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).  However, this conversion does not happen very efficiently, and it takes very high amounts of ALA to get the necessary amounts of DHA and EPA (we’re talking ridiculously high amounts — think 1,000 calories just from flaxseeds).

This is not to say that the omega-3 fatty acids in flaxseeds and walnuts are useless.  They certainly offer their share of health benefits and are worth including.

However, I strongly encourage people with diets that are low in (or do not include) fish to supplement DHA and EPA, even more so if they do not consume seaweed — the only plant food that offers DHA and EPA — on a regular basis.

In your case, Christine, I recommend looking for supplements that contain DHA and EPA extracted from algae.  While there are many brands out there, the one I am most familiar with is VPure (please note, I am not claiming this is the only “good” brand; simply the one I have come across most often).

The term “vegetarian” on an Omega-3 capsule is by no means a guarantee; often times, that simply means it only contains ALA!

Please remember — as with every nutrient, more is not better when it comes to Omega-3 fatty acids.  One gram total (EPA and DHA combined) is a sufficient amount; ideally, you want at least 300 milligrams to come from EPA, though.

1 Comment DHA, EPA, You Ask/I Answer, alpha linolenic acid, omega-3 fatty acids, vegan

Many people I speak with mention that they quickly tire of repetitive lunches.

Day after day of wraps or sandwiches with a side of chips or baby carrots is certainly a recipe for boredom.

One of my boredom-beating tactics?  Make a “snack lunch”!

This is one of my favorite ways to eat lunch, since it is very easy to construct in a nutritious fashion (it’s perfect for lazier days when I don’t feel like dicing, chopping, and stirring!) and allows you to satisfy multiple cravings at once.

Here, for example, is the snack lunch I ate today:

• 1 small Granny Smith apple
• 1 ounce Gruyere cheese
• 1 ounce whole grain crackers (I love the Mary’s Gone Crackers brand — they are thin, ultra crispy, and made with quinoa, sesame seeds, and brown rice)
• 3 Tablespoons fresh salsa
• 1/3 cup baby carrots
• 3 Tablespoons hummus
• 2 Tablespoons raw almonds
• 1 Tablespoon raw walnuts
• 1 Tablespoon raw cacao nibs

Deliciousness aside, this combination racks up a more-than-worthy nutrition profile:

• 710 calories
• 6.6 grams saturated fat
• 660 milligrams sodium
• 16.5 grams fiber
• 20.5 grams protein

Additionally, it is an excellent source of calcium, magnesium, manganese, selenium, vitamin A, vitamin C, and hundreds of top-notch phytonutrients and antioxidants.  It’s also a good source of B vitamins, phosphorus, vitamin E, and zinc.

Added bonus?  The almonds and walnuts contribute heart-healthy monounsaturated fats and ALA Omega-3 fatty acids, respectively.

Depending on your particular calorie needs, you can tailor this meal by increasing or reducing the amounts of certain foods.

Do you have a favorite “snack lunch”?  Post it in the “comments” section and inspire other Small Bites readers!

11 Comments B-vitamins, Mary's Gone Crackers, alpha linolenic acid, calories, fiber, lunch, monounsaturated fat, omega-3 fatty acids, protein, saturated fat, snacks, vitamin A, vitamin C, vitamin E, zinc

Are there any nuts that help lower cholesterol, or are they all bad?

They are high in fat, right?

– Greg (Last name withheld)
Los Angeles, CA

When it comes to lowering cholesterol with food, there are three particular nutrients to keep in mind:

• Soluble fiber
• Omega-3 fatty acids
• Monounsaturated fats

The above nutrients are ones you want to consume more of.  Ideally, you don’t want to simply add them to your diet.  Instead, the goal is to use these in place of less-healthy foods.

In regards to your question: nuts are an absolutely wonderful food that I encourage everyone to have a serving of every single day.

Almonds and Brazil nuts are the nuts with highest amounts of soluble fiber per ounce.

Walnuts, meanwhile, have more omega-3 fatty acids (in the form of Alpha-Linolenic Acid) than any other nut.

The monounsaturated fat category is dominated by peanuts.

This is not to say other nuts are inferior; others have certain phytonutrients and compounds that have been shown to help lower cholesterol levels.

Here’s one great tip to keep your nut intake to a one-ounce (quarter cup) measurement: eat one helping out of a perfectly-portioned Altoids tin!

While we’re discussing these three nutrients, let me remind you of other great sources:

• Soluble fiber: figs, kidney beans, lentils, oat bran, oatmeal, psyllium husk
• Omega-3 fatty acids: flaxseeds, halibut, scallops, wild-caught salmon
• Monounsaturated fatty acids: almonds, avocado, macadamia nuts, olive oil

Great news about soluble fiber — every gram of soluble fiber (consumed in a consistent, daily basis) is linked to a 1 or 2 point reduction in total and LDL (”bad”) cholesterol.

Omega-3 fatty acids and monounsaturated fats not only lower total and LDL cholesterol, they also increase HDL (”good”) cholesterol!

Happy snacking!

No Comments HDL, LDL, almonds, cholesterol, monounsaturated fat, olive oil, omega-3 fatty acids, peanuts, soluble fiber, walnuts, wild salmon

This past weekend I craved muffins to go along with my recently-purchased hazelnut-roasted coffee.

Instead of treking down to a local bakery for a gigantic 500-calorie bomb, I decided to make my own.

Apart from pairing up perfectly with a hot cup of coffee on a brisk autumn day, these muffins are 100% whole grain, vegan, and chock full of omega-3 fatty acids.

See how you like them!

YIELDS: 18 mini muffins

INGREDIENTS:
2 cups whole wheat flour (or whole wheat pastry flour or whole wheat white flour)
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 Tablespoons ground flaxseed
1/3 cup chopped walnuts
1.5 teaspoons cinnamon
4 Tablespoons unsweetened applesauce
1 Tablespoon coconut oil
1/2 Tablespoon canola oil
(NOTE: You could omit the coconut oil and instead add an additional tablespoon of canola oil)
1/4 cup agave nectar, brown rice syrup, or maple syrup
2 teaspoons vanilla extract
1 cup water

INSTRUCTIONS:

Place all dry ingredients (from whole wheat flour to cinnamon) in one bowl.

In another bowl, mix together all wet ingredients (from applesauce to water).

Add dry ingredients to wet ingredients bowl.

Mix together lightly, making sure not to overmix.

Scoop mixed batter into muffin tin and bake for 20 minutes at 375 degrees Fahrenheit

OPTIONAL (but recommended): Once out of the oven, sprinkle additional cinnamon on top of muffins.

NUTRITION INFORMATION (for 2 mini muffins, with coconut oil):

184 calories
2.5 grams saturated fat (if using only canola oil: 0.5 grams saturated fat)
320 milligrams sodium
4.4 grams fiber
7.2 grams added sugar
4.5 grams protein

Excellent Source of: Manganese, selenium

Good Source of: Alpha Linolenic Omega-3 Fatty Acids, copper, magnesium, phosphorus

4 Comments calories, fiber, flaxseed, muffins, omega-3 fatty acids, protein, recipes, sodium, vanilla extract, vegan, walnuts, whole grains, whole wheat flour

Are you aware of any side effects resulting from ingesting fish oil capsules?

Specifically, a relative of mine is very sensitive to many compounds (a number of prescription drugs in particular). Her (highly regarded) general practitioner advised her to start fish oil supplementation, possibly in connection with high cholesterol.

Since taking the supplements, she has experienced itchiness, has developed some sores (similar to psoriasis) and says that she has experienced cuts more frequently with higher than normal bleeding from the cuts.

Have there been any studies conducted that point to such possible side effects?

– Bill M.
Via the blog

This is actually a two-part question.

Before I go any further though, let me make something very clear.  Clearly, your relative’s body is sending her a message — “these supplements do not agree with me.”  She needs to listen to that above everything else.

Side effects to fish oil supplementation have indeed been reported and are mentioned in the literature.

The itchiness and sores could very well be the result of a fish oil allergy or, if she is taking these supplements in capsule form, possibly an allergy to an ingredient in the capsule shell.

If it is the latter, than switching to a liquid supplement would resolve that issue.

What worries me most, however, is the excessive bleeding.

Although omega-3 fatty acids have anti-clotting, blood thinning properties (which are a good thing!), I suspect such a dramatic effect may be the result of the fish oil working in conjunction with something else.

Does she take a daily aspirin?  Similarly, is she currently on Coumadin, blood pressure medications, or any non-steroidal anti-inflammatory drugs?

If the answer to any of those is ‘yes’, she needs to tell her general practitioner immediately and stop taking fish oil supplements.

In the meantime, while this gets sorted out, she can take the following nutrition-related steps to help lower her cholesterol:

• Increase her intake of soluble fibers (oatmeal, beans, legumes, fruits, and vegetables)
• Make an effort to make most of her fats monounsaturated (by consuming avocado, olive oil, peanuts, and sesame seeds)
• In the event that she is allergic to fish oil, consume omega-3 fatty acids from other sources (ground flaxseed, walnuts)

Even if she eventually gets the green light to resume fish oil supplementation, the above-mentioned steps are absolutely worth keeping in mind.

No Comments You Ask/I Answer, avocado, cholesterol, fish, fish oil, flaxseed, monounsaturated fat, omega-3 fatty acids, walnuts

Is the fat contained in avocado 100% good?

How much fat is too much?

– Coco (last name unknown)
Via the blog

Avocados are largely made up of healthy monounsaturated fats, hence its status as a nutritional darling.

However, there is no such thing as a “perfect” fat.

The “downside” to avoados, for example, is that they offer a fair share of omega-6 essential fatty acids and practically no omega-3 fatty acids.

Although both omega-6 and omega-3 fats are essential (meaning we must get them from our diets), the typical US diet is too high in the omega-6 variety and too low in omega-3s.

People — and diet books written mostly by quacks — love to characterize foods as “100% good” or “100% bad”, but nutrition is more complex than that.

Avocados are an absolutely wonderful addition to the diet (the fact that they are high in omega-6 does not make them “bad”), but they should not be your only source of fat.

Look to other sources for omega-3 fatty acids (flax, hemp, walnuts, fatty fish, brown kelp seaweed).

Remember, too, that different fats offer a variety of different antioxidants and polyphenols.

Olives and olive oil, for example, offer a high amount of monounsaturated fats along with exclusive components that have been found to benefit cardiovascular health.

How much fat is too much?  Again, it depends on what kind of fats you are speaking about.  Here are some general guidelines:

• The majority of your fat intake should come from monounsaturated fats and omega-3 fatty acids
• Saturated fats are okay in smaller amounts (for healthier saturated fats, look to coconut and cacao).
• Avoid trans fats at all costs

Remember, too, that most foods are a combination of different fats.  Avocados and olive oil contain some saturated fats; similarly, bacon contains a fair share of monounsaturated fats.

In general, you can safely have up to forty percent of your diet come from fats (remember the hierarchy, though!)

7 Comments You Ask/I Answer, avocado, cocoa beans, coconut, monounsaturated fat, omega-3 fatty acids, omega-6 fatty acids, saturated fat