Translating Trans Fats

Since the low fat diet craze of the 80's and 90's we've come a long way and learned a lot about fat. Namely, there are several different kinds and that not all fat is bad. Fats in foods are made up of four different kinds: polyunsaturated, monounsaturated, saturated and trans. Today we're used to coining fat, based on it's type, into 'good' and 'bad' categories to help us understand this complex nutrient a little easier. Foods like fatty fish species, namely salmon, sardines, trout, and other foods like nuts and seeds, eggs and margarines are some of the sources of 'good' omega (or unsaturated) fats. The 'bad' fats, or those that will raise cholesterol and one's risk for heart disease, are mostly the saturated and trans fats, and found in varying kinds of foods. One of the more infamous fats in recent times has been trans fats. They can be found naturally in some animal based foods, and can also be formed when liquid oils are made into semi-solid fats, like shortening and hard margarine. But just when you thought you were getting a handle on the 'good' and 'bad' for fat, new research is giving us something else to consider. Not all trans fats are 'bad'. That's right, and in fact some may actually be quite the opposite.

What is the difference between the types of trans fats? Industrially produced trans fat would be what we consider the unhealthful kind of trans fats. They're formed when manufacturers use a chemical process that turns liquid oil into a semi-solid form, or partial hydrogenation. They increase the risk of heart disease as these fats can raise ‘bad’ cholesterol and lower ‘good’ cholesterol levels. That being said we should keep our intake of the industrial trans fat as low as possible. So why did these artificial fats come about in the first place? They had advantages for food production. They are more stable and break down less easily under conditions of high temperature heating, which makes them better for frying. Products made with these fats also have a longer shelf life than if made with liquid oils. Today's grocery store culprits for industrial trans fats? Vegetable oil shortening, hard (hydrogenated) margarine, commercially prepared baked goods like toaster strudels, oriental noodles, snack foods like potato, corn chips and crackers, puddings, liquid coffee whiteners and even microwave popcorn. Sometimes liquid vegetable oils and fish oils can also contain small amounts of trans fats, formed during the commercial refinement of these oils. Not to worry, they contain very small amounts (up to 2.5%) and more importantly are important sources of the 'good' essential omega-3 and omega-6 fatty acids.

Natural trans fats on the other hand, are produced by an enzymatic process in the gut of ruminant animals, like lamb, dairy and beef cattle. As a result they are found naturally in their milk and meat products. Perhaps it's something we may see change in the future, but right now natural and trans fats are not distinguished on food packaging. They are however they are both quite different from one another. Natural trans fats we now know are not harmful and may even be health promoting. We're learning that they're associated with strengthening heart health, maintaining a healthy weight and boosting the immune system. It's might be confusing to think that products like yogurt or beef cuts will say ‘trans fat’ on the nutrition facts table and only contain natural (good) trans fats. So even though they're not distinguished, how can you tell the difference? Right now that best way is to remember that natural trans fats are found in natural dairy and beef and lamb products, while industrial trans fats will be more often in processed foods.

For more information on the differences between natural and industrial fat, including comparisons of the amount of trans fats in everyday foods, check out the newly launched website: www.naturaltransfats.ca

As seen in The Telegram June 25, 2012

Your Guide to Eating Local on the Avalon

 

On average food travels 2 400 km to get from field to fork. It also contains ingredients from about five different countries, and not including our own. If you're into visuals, that distance is about from here to Florida. Travelling to the sunny south may be ideal for a vacation, but when it comes to our food travelling that far- well that's a different story. Much or our food in the grocery store may come from afar, but did you know that there are 28 different producers of local food here on the Avalon? What are the foods and where can you find them? You'll want to check out Buy Local! Buy Fresh! It's a website to help you find locally grown food right here at home. From naturally raised poultry and meats, traditional root crops, and pesticide, herbicide free fruits and veggies, there's certainly something grown local for everyone. The Buy Fresh! Buy Local! site comes handy with a seasonal produce guide and map outlining the location of various producers. Launched in April this year, it's jam packed with great information for those looking to add a little local to the summer diet, and with warm weather just around the corner there's no better time than the present to gobble up some home grown eats.

There are big benefits to eating local. One of the most well known is that it's good for the environment, benefit #1. The reason being is it doesn’t have to travel far to arrive to get on our table, and so it helps decrease greenhouse gas emissions and improve carbon footprints. Benefit #2 and 3: Peak ripeness of food. The fact that local farmers don't have to worry about products while en route to our rock in the sea means food is picked at peak perfection. Purchasing local at this time of year and throughout the summer and fall, means you're usually getting fruits and veggies that were picked less than 24 hours ago. That may just translate into a higher nutritional product (a big benefit says the dietitian) as food doesn't sit on a truck or boat while traveling to us. Benefit #4: Local also promotes cultural diversity. Farmers are growing varieties of culturally diverse ingredients locally so traditional recipes from different heritages can still be honoured and prepared fresh close to home. Did you know that European style sausage, heirloom cultivars, and wheatgrass are produced here on the Avalon? Benefits #5 and 6: Local foods empower people, both consumers and farmers. Some say that every dollar spent locally generates twice as much income for the local economy. Buying from a local farmer stimulates purchases at other local businesses too, which can help communities to grow and improve. The stronger our farmers get, the more we be sure food and livestock can be grown and raised here for generations to come. Shopping locally also gives us a chance to engage our growers, plus it can be educational and fun. Come on, who doesn’t love a trip to the farmers’ market! We get to learn something new about our food, including when the freshest produce is in-season, and often see the animals where some food comes from. My last proposed benefit is one that is subject purely to personal preference, but I think most of you reading will also agree. Taste. Fresh picked Newfoundland blueberries just taste better. In my opinion anyway, but that may very well be biased, having lived here almost all my life. Benefit #7 as taste -I'll let you be the judge.

For more information on Buy Local! Buy Fresh! Visit www.avalonfresh.ca. Peak produce months are just around the corner, so why not help yourself and your fellow farmer by getting yourself familiar with where you can buy local, fresh and nutritious foods right here on the rock!

As seen in The Telegram June 18, 2012

One Fish, Two Fish, Red Fish, Blue Fish

That was back in 1960 and according to Dr. Seuss. Today however with so many varieties and elements to consider, what's the best fish to eat? The answer may vary depending on what you're looking for, i.e. nutritional benefit, heavy metal contamination or the ecological and economic effects of seafood, according to a review by Environmental Health Perspectives. The answer can also change depending on who you ask. Below is the answer of what fish to be eating based on all various considerations.

On varying extents, the truth is almost all fish can be contaminated with environmental pollutants, like heavy metals, and some obviously more than others. There is no need to fear though. Public health officials keep a close eye on this and provide us with guidelines to help us eat a variety of fish safely. As a general rule of thumb to limit heavy metals adults should limit fresh/frozen choices of  tuna, shark and swordfish to palm size servings twice weekly (and less for all other population groups). If you want to consider a fish higher in omega 3 fatty acids try: salmon, anchovy, char, herring, mackerel, pollock, smelt, rainbow trout, shrimp, clam, mussel, or oyster. Other safe seafood to include in your diet regularly include: cod, haddock, halibut, sole, scallops, squid and tilapia. When it comes to canned tuna choose light tuna, and look for skipjack, yellowfin or tongol on the label. It will have less mercury than white (or albacore) varieties. Even within species, nutritional, contaminant, and ecological attributes can vary widely depending on the size or variant or where the fish is harvested or farmed. More locally, various provincial fish consumption advisories have been issued for our water bodies from Environment Canada. At some locations across the island artic char, ouananiche and brook trout, and for Labrador, specifically lake trout and northern pike may be suggested to be consumed no more than once per week. For specific areas, updated and more information you can visit http://www.ec.gc.ca

Economic viability of fish depends on having enough stocks. We've had or fair share of crisis' in our province and across the globe it's also been an issue. As an estimate a 50% increase in global fish production is needed by 2050 in order to meet the basic nutrition for growing populations and world food security. Although fish consumption may directly influence human health, and the harvesting of wild or farmed fish can certainly affect the health of oceans. Abundance of wild fish stocks is expected to decline further in the future with the added stress of climate variability and habitat alteration. If you're  interested to purchase seafood more close to home your best bets might be snow crab, shrimp, scallops and farmed Atlantic salmon, steelhead trout, cod and blue mussels. If you're considering sustainability one thing you can look for is a  MSC (Marine Stewardship Council) ecolabel on packaging, menus or marketing materials. This will mean the fish comes from a certified sustainable source. You can also try to become more aware of where your food is coming from, and ask your local grocer the same.

It's certainly a lot of information to consider, so let's consider a commonly consumed, local diet staple. Farm raised salmon. Nutrition wise it's higher in heart healthy omega 3 fatty acids (even more so than wild) and very low in mercury. It may however have higher levels of certain contaminants, and some environmental groups  have suggested to avoid it based on the thought that the aquaculture may harm the ecosystem and wild fish stocks. All in all, it's very likely we overestimate some of these risks, and underestimate some benefits, such as the risk of nutritional harm from avoiding fish. Why eat fish? We know that fish are a great source of lean protein, vitamin D, calcium (if you eat the bones) and heart healthy omega fats (as long as we're not only consuming the fish and chips style fish of course)! There's also the fact it's part of our culture, we've been consuming fish in our diets for centuries. Weighing out the pros and cons, all in all it's likely something to eat more of. Most of us don't reach the national food guide suggestion consuming fish at least twice a week.

As seen in The Telegram June 11, 2012

Yogurt – It's All Greek to Me!

Ever find yourself standing for a while at the grocery store yogurt aisle? With so many varieties and constant new shelf additions it can be hard, not to mention confusing to make an educated choice. Greek yogurt, probiotic yogurt and kefir are some of the newer dairy choices to be hitting store shelves. So what is the difference between these nutrient rich foods and which is the better choice? 

Plain yogurt has been a part of Mediterranean diets from as early as 2000 BC. Traditionally it's made by adding a starter culture of (good) bacteria to pasteurized milk. The bacteria naturally act on the milk sugar, giving yogurt that creamy texture and tangy taste. Greek yogurt is unique as it is made slightly differently than regular yogurts. After the milk is heated and active live cultures are added, it is strained in a cheesecloth to remove whey, which is a liquid part of milk. This is what helps to give it that characteristic creamy, thick texture and higher protein content. One 175g serving, or 3/4 cup of plain, non fat Greek yogurt has 18 to 21 grams of protein (that's comparable to a 3oz piece of meat).  The same amount of regular, plain non fat yogurt has about half as much protein for around the same calorie content of about 110 to 120. Greek yogurt is great for those watching their weight because the high protein content helps promote fullness. Where it is naturally thicker and creamier than regular yogurt, for supper it can be a great lower fat substitute for sour cream, and for dessert with a little honey and nuts, or berries it can feel like you're having a treat.

Probiotics are friendly bacteria that can be healthful when eaten in adequate amounts. There are many dairy varieties, especially yogurt available, however one you may not be familiar with or have tried is kefir. Kefir is a fermented dairy beverage that can usually be found in the natural or organic section of grocery stores. Similar to many yogurts it is low in calories, high in protein and calcium and uniquely a good source of magnesium, and B vitamins. A naturally fizzy, tangy liquid, it can be enjoyed as a beverage or eaten with a spoon. Probiotics such as those in a yogurt or kefir are best for people with common belly upsets like lactose intolerance, irritable bowel syndrome, constipation and more so diarrhea. We are still learning about these helpful creatures and therefore which strains are best, the dosages and form they should be taken in, how much is safe, and how long they last is all still a little unclear.

Both Greek and probiotic yogurt in plain, non-fat or low fat forms, can be part of a nutritious diet. Both choices are usually low in calories and loaded with calcium and live bacterial cultures. Regardless of the type of yogurt you throw in the cart always be sure to read labels. A good rule of thumb for calories is to avoid those with more than one calorie per gram of yogurt. Looking for 2% M.F (or milk fat) will be a lower fat yogurt. If you want to reduce calories even further opt for a non-fat variety. For sugar choose something with no more than 20 grams per 175 g serving. For maximum calcium look for at least 20% of your daily value for a similar serving size.

As seen in The Telegram June 4, 2012