Category Archives: research study

Chili Contest: Entry 10

The chili contest cooking has come to a close.

Am I chili-ed out? Eh, kinda. But I am looking forward to rewarming a small portion of each entry and declaring a winner!! Mr. Prevention will participate, of course. The winner will be determined next weekend during the Illini’s last regular season game against Fresno State. Thank you again to all the participants! This football season has been memorable and delicious! 😀

Chicken Chili from The Tiny Tyrant’s Kitchen

1 pound chicken breast
1 green bell pepper, diced
3 cans low-sodium chicken broth
3 cans great northern white beans (1 drained)
1 can corn, drained
1 cup water
2 small cans green chilies
2 chipotle peppers in adobe sauce, chopped
2 Tbsp adobe sauce from chipotle peppers
1/4 cup fresh cilantro
3 Tbsp minced garlic
2 tsp cumin
2 tsp ancho chili powder
1 tsp dried oregano
1/2 tsp ground black pepper
1/2 tsp red pepper flakes
optional toppers: sour cream, shredded cheese, tortilla chips, cilantro (not accounted for in nutrition info)

Directions:

Add chicken to slow cooker. Add 1/2 can chicken broth, 1 cup water, and 1 tablespoon garlic. Cook on high for 3 hours.

Drain and remove chicken. Shred chicken with two forks. Add chicken back to crock pot.

Chop bell pepper, chipotle peppers, and cilantro. Add to crock pot. Add remaining ingredients to crock pot. Cook on high for 1 hour.

Cook on low for 3 additional hours. Serve topped with sour cream, cheese, tortilla chips, and cilantro (not accounted for in nutrition information). Serves 8.

Nutrition Information (per serving): 229 calories; 1.4 g. fat; 28 mg. cholesterol; 989 mg. sodium; 33.6 g. carbohydrate; 11.9 g. fiber; 23.8 g. protein

Result: Mr. Prevention binged on Buffalo Chicken Dip and didn’t try this chili…not that he was opposed to it, but nothing can compete with his crack dip…nothing. But, there are lots of leftovers and this will be dinner tonight 😀 The chili is a spicy, broth-based chili. The nutrition stats are phenomenal, and there is lots of flavor. Definitely not your traditional chili OR white chicken chili, but a great change or pace. I LOVE chipotle peppers in adobo sauce and paired with cilantro…yum-o!! Enjoy!

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Sodium Content of Canned Beans

I wanted to take this opportunity to say 1) December’s Cooking Light issue was a complete disappointment. Maybe it’s just me but there were only 5 or so recipes that even piqued my interest. Normally, there’s all but 2 recipes and the ads NOT ripped out! But more importantly, 2) there was a question on the “Ask Our RD” section about sodium and canned goods. …About time.

The reader question asked: Just how much sodium is reduced by rinsing and draining a can of chili beans?

The RD responded by saying that draining beans reduced the sodium by 36% (according to a 2009 study by the University of Tennessee researchers) and rinsing the beans reduces the sodium by an additional 5% for a total of 41% LESS sodium. That’s HUGE!!! I wish I had the time to go through the 10 chili recipes (and others!) to calculate the reduction in sodium, but I don’t right now…maybe someday! Regardless, this is great news and good to know! So, rinse and drain and eat 41% less salt in the process! Woo!

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Coming up this week will be posts on my weekend baking adventures: Buckeyes and White Chocolate Cranberry Pistachio Fudge!!!! We are traveling to Illinois on Tuesday night for Thanksgiving so we’ll be clearing out of fridge of must-go’s this week….no cooking for me! At least nothing too fancy 😉

Question: Are you a leftover lover or hater?

I love leftovers! Sack lunches never interested me much, and I love knowing that my lunch meal is healthier and cheaper than what I could pack or purchase elsewhere! Mr. P on the other hand finds leftover to be “too heavy” for lunch. Yet, anything from a deep fryer or in pizza form is acceptable. THIS claim I will never be able to wrap my brain around. Men…

Off to work (Ew! 😦 ),

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Filed under Cooking Light, crock pot, dietitians, dinner, fiber, fried food, fruits and vegetables, garlic, healthy cooking, herbs, holiday, recipe, research study, sodium, work

Giving ginseng a go!

Late post today…I was busy sleeping in 🙂 Glooorious!

Last night we went over to our friend’s, Tiffany and Matt, home for dinner. Tiffany is a wonderful cook and Matt is a grill MASTER! We had a wonderful Cedar-Smoked Maple-Glazed Salmon served with farro. YUM!

I contributed a fruit salad:

Thanks Tiffany and Matt! 😀

Adding ginseng to the mix…

The 2 grams of Metformin I am taking daily to help lower my blood glucose (thanks to PCOS) doesn’t seem to be cutting it. My fasting numbers are yet to get out of the mid-to-upper 90’s and I want them in the 80’s! After doing some research and supplement hunting, I have decided to try Asian Ginseng to help lower my blood glucose.

There is a lot of research in support of ginseng use for glucose-lowering effects. And I’ve consulted text books from my undergraduate years, as well as a little gift from Celestial Seasonings

I almost wish I didn’t know as much as I do about blood glucose! When we got back from frozen custard last night, my blood glucose was 88. This morning fasting, it was 94. So frustrating! Meformin is designed to slow down hepatic glucose production meaning that it suppresses the amount of sugar the liver outputs, as well as make insulin in the body more sensitive to glucose. With my fasting glucose unchanged on a high dose of Metformin, I am utterly confused! I am very pleased with the way my body processes carbohydrates when I eat, however. A silver lining, if you will! My liver is just extra sweet, I guess! 😦

In order to help my fasting blood glucose, I’ve decided to give ginseng a try. I purchased these 2 supplements:

Note the GMP logo:

As well as ginseng drops:

There is a lot of varying opinion on ginseng dosing, so I am going to start with 1-2 grams a day. I plan to take the ginseng in the morning to help avoid any insomnia — a side effect of ginseng as it is known as an “energy” supplement. It’s also good for immunity!

Here goes nothing!

Lily wanted to say hi. I think the heat has increase her appetite…she layed like this all morning wanting more breakfast!

Question: What are you up to today? How’s the weather near you? 97º F and sunny in Tulsa! HOT HOT HOT!

Staying cool,

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Filed under blood glucose, carb-controlled, carbohydrates, complimentary and alternative nutrition, diabetes, diet, dinner, dog, entertaining, fish oil/omega-3's, food safety, friends, fruits and vegetables, grilling, herbs, low-carb, PCOS, pets, research study, supplements

Food & Diet Myths

Hungry Girl is a fun email subscription. However, most of the emails I barely skim, if that. However, one recent email caught my eye. Here are Hungry Girl’s Diet Rumors:

Myth: Carbs make you fat.
Truth: Carbs are not the culprit for your weight gain, excess calories are.

Myth: Large water intake yields instant weight loss.
Truth: Not likely unless you’re replacing calorie-dense beverages such as sodas, juices, and alcohol with water.

Myth: Adopting a vegetarian diet will help shed unwanted pounds.
Truth: Wrong! Vegetarians can eat too much, too. There’s some research that says going vegetarian can actually stimulate weight gain as the carbohydrate-protein-fat proportions become skewed too heavily in the directions of carbohydrate.

Myth: Cutting out dairy can help you lose weight.
Truth: No way, Jose! Put down that copy  Skinny Bitch. Low-fat dairy provides an excellent source of low-calorie protein as well as calcium and vitamin D, among other essential vitamins and minerals.

And in other news…coffee & glucose metabolism

Coffee has been touted as a beverage which can decrease risk of type 2 diabetes. Good thing, I am insulin resistant and love coffee! Right? Maybe…

According to recent research recognized by the American Diabetes Association, caffeinated coffee may impairs glucose metabolism. The study discussed below assesses the acute effect of decaffeinated coffee on glucose and insulin levels. This study design was a randomized, cross-over, placebo-controlled trial of the effects of decaffeinated coffee, caffeinated coffee, and caffeine on glucose, insulin, and glucose-dependent insulinotropic polypeptide (GIP) levels by means of a 2-hour oral glucose tolerance test in 11 men [source].

The study found that some types of decaffeinated coffee may impair glucose metabolism, but less than caffeine. Decaffeinated coffee acutely impaired glucose metabolism in healthy young men as both glucose and insulin were significantly higher after decaffeinated coffee than after placebo. However, decaffeinated coffee did not impair glucose metabolism as severely as caffeinated.

Hm, okay.

I’ll have my coffee with carb-free bacon and eggs.

Kidding…

Mr. Prevention and I are heading to Columbus, Ohio this evening and staying through Sunday. I’m not quite sure what the schedule brings, but I will have laptop in tow.

Question: Do you drink coffee? If so, what’s your coffee order? If not, why not? 🙂

Happy Hump Day!

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Filed under caffeine, carbohydrates, coffee, low-carb, research study, travel, Uncategorized

Coconut oil: health food or health fad?

Firstly, I want to give a shout out to all the new readers of Prevention RD! In the past 2 days there’s been lots of new “faces” – so happy to hear from you! I am insanely behind this week on blog reading, but can’t wait to catch up with you this weekend! 😀 I didn’t know if Thursday would ever make it here, but I’m sooo excited to start my 3-day weekend!

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[source]

If you buzz around the blogosphere you’ve definitely read something about coconut oil and/or butter. Tracey brilliantly asked me to share some important information about these foods on my blog, and I am so glad she did! This is a HOT topic right now!

My $0.02 on Coconut Oil

[Note: Due to MAJOR differences in nutrition components, I will discuss coconut water in a later post.]

Various fat sources are like various sugar (and sugar substitute) sources…they can all be a part of a healthy, balanced intake. Unfortunately, we (the consumers) hear something is “good” for us, and we become OBSESSED with this illusive idea of “super healthy foods”. Take for example, antioxidants. Cooking Light recently discussed the passing phase of “Super Foods” and “antioxidants” – we knew nuts, seeds, salmon, and berries were good for us. But we need not shun everything else. Same goes for sugar and sugar substitutes. Stevia is showing great promise as a 100% safe and all-natural, calorie-free sweeteners, but why commit to just one sweetener? Honey and agave sure have their place, especially with their low glycemic index. Food monogamy = no bueno!

I feel the same about fats, including tropical fats such as coconut oil and butter. If you simply Google “Is coconut oil healthy?” get ready to find a lot of coconut proponent sites. This is NOT where credible information is found…it’s where suckers go and money-making happens. There are no large-scale, valid, or reliable studies to date supporting claims that coconut oils and butters produce weight loss, boost energy, increase immunity, cure hypothyroidism, increase satiety, or decrease cravings. However, there are credible studies supporting heart-healthy diets which include a healthy balance of fats – saturated fat, monounsaturated fat, and polyunsaturated fat. A mixed-fat diet best supports a healthy ratio of HDL-cholesterol (the good) to LDL-cholesterol (the bad). Note: TRANS fat is never considered a healthy fat to include in the diet. Coconut oil should be never be hydrogenated or partially hydrogenated (check the ingredient list for these key words!), as that indicates trans fat content.

What we do know is that coconut oil contains a lot of saturated fat – 91-92% saturated fat — 4x the amount in Crisco shortening and 12x more than canola oil. The fat in coconut oil is in the form of medium-chain triglyercerides (MCT), which means little to most. In brief, medium-chain triglycerides are quickly cleared from the blood and are a completely oxidized for energy. While that is wonderful for critically ill patients unable to properly digest fats, that means little for the general, healthy population. Furthermore, MCT’s do not contain any essential fatty acids (omega 3’s and 6’s which are not made by the body). And for what it’s worth, the Food and Drug Administration, as well as the American Medical Association, endorse limiting saturated fats, and therefore tropical oils (but that’s not to say don’t include them in moderation).

Tracey’s Q: Is coconut oil healthy?
My A: Not really…nope.

Tracey’s Q: Is it just a fad?
My A: I’d say so. Unless people are just now learning they enjoy coconut?? 😉

Bottom Line:

  • If you choose to consume coconut oil/butter, choose a product which has not been hydrogenated (check the label!)
  • Limit your saturated fat intake to 7% or less of your daily caloric intake (11.5 grams for a 1,500 calorie intake; 14 grams for a 1,800 calorie intake; 15.5 grams for a 2,000 calorie intake)
  • Include a variety of fats from the diet – canola oil, olive oil, and flaxseed oil all contain both essential fatty acids, and contain WAY less saturated fat than coconut oil
  • Complete annual blood work with your medical provider – this should include a lipid panel
  • Never “marry” a food – variety is the key to success!

There’s so much conflicting information on health and nutrition…and it can be hard to decipher. And while some of it is confusing, or contains a lot of gray area, that’s the way the health industry goes. We’re all learning together. Always. But the more we learn, the more we can utilize in optimizing our health.

Me, personally? It’s ironic that Tracey asked this question this week, because I picked up some coconut oil on Monday at the store. I have several recipes calling for coconut oil that I’d like to try. My draw to trying coconut oil is simply pleasure…love coconut! Unless it’s to-die-for-good, it will likely be a one-time purchase for my kitchen! Personally, I’m canola oil’s #1 fan! 😉

Question: Have you used coconut butter or oil? Did you like it? Were you/are you weary to use it based on its saturated fat content?

Heart smart,


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Filed under antioxidants, artificial sweeteners, aspartame, blog topic request, butter, coconut oil, fish oil/omega-3's, food safety, fruits and vegetables, glycemic index, healthy cooking, heart health, hydrogenation, MUFAs and PUFAs, research study, saturated fat, stevia, sugar substitutes, trans fat, Uncategorized

Saturated fat…bad? Or better?

Last month, a study from the Harvard School of Public Health and the Children’s Hospital Oakland Research Institute negated an association between saturated fat intake and heart disease. Further, the study suggested that the limiting of fat intake is attributing to the rising obesity and diabetes rates in America. This report evaluated dietary data from a total of 347,747 subjects from 8 countries in 21 studies, over 25 years.

As the study points out, when fat is strictly limited in the diet, carbohydrate intake increases which can cause detriment to weight and blood glucose levels. Food is made up of 3 macronutrients – fat, protein, and carbohydrates. While (complex) carbohydrates should comprise the majority of the diet (50-60% of daily caloric intake in an average healthy adult), limiting fat (which is often found in high-protein foods), typically causes an increase in carbohydrate intake. This imbalance in macronutrients can cause an increase in weight and triglycerides, as well as an increased risk for developing diabetes. Additionally, excess carbohydrates are much more readily stored as fat when compared to fat and protein. The notion of “fat equals fat” couldn’t be further from the truth. A higher fat, moderate protein diet can increase satiety and better stabilize blood glucose levels when compared to a typical high-carbohydrate American diet.

For this very reason, I am a huge advocate of carbohydrate counting for weight loss. Not only is carbohydrate counting mathematically simpler than calorie counting, but it forces a balance in the diet. If I put a patient on a 1,600 calorie diet, for instance – they will put more emphasis on the totals rather than the components whereas carbohydrate counting creates flexible opportunity for the patient to balance their meals with protein, carbohydrates, and fat without meticulous calculations. Further, carbohydrate counting emphasizes portion control and regular meal times.

Whether I agree or disagree with this study, I think it surfaces some valid take-home messages regarding the make-up of our diets. Personally, I am a supporter of “diabetic” meal planning for patients looking to lose weight and use this approach on many of my patients.

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Today at work was TASTE TEST DAY! The recipe I chose to make this week was turkey goulash. I am a huge fan of this recipe — quick, easy, delicious, and a crowd pleaser. It’s also a traditional dish in Oklahoma.

And everyone loved it! The emails flowed in as the afternoon hours passed on…

Hey Nicole,

THIS WAS AWESOME AS ALWAYS…….THANKS SO MUCH!!!  The things you cook/bake are so good, is hard to believe these are healthy, you do a great job!

Have a good afternoon!

Joanna

Thank you, Nicole, for such an awesome job you do on the taste test. They are always so good! 🙂

Christina

Question: What do you feel the role of saturated fat in the diet should be? Less is more? Some is okay? Doesn’t really matter? Do you know anyone who is “fat phobic” despite the common knowledge of healthy fats (mono and poly’s) in the diet?

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Filed under blood glucose, carbohydrates, diabetes, diet, dietitians, food journal, healthy cooking, heart health, hunger, low-carb, MUFAs and PUFAs, obesity epidemic, protein, recipe, reduced-calorie, research study, saturated fat, weight gain, weight loss, work

Q&A and a CURE for Celiac disease???

Hope everyone had a wonderful Monday! Today’s Q&A day…enjoy!

Have a question you want answered? Send it my way for the next Q&A! PreventionRD@gmail.com! Thanks for all the WONDERFUL questions, you guys are super! 😀

Kate: Do you know anything about the way meat is processed now? I don’t eat much red meat, and I think my diet lacks protein in general. I eat a very low-carb dinner which lately has been an organic chicken sausage and a green vegetable of some sort. I need better ideas for protein…my husband won’t eat red meat at all and is pretty picky in general.. I really like sushi salmon but fish seems pretty limited during pregnancy so that’s out. I really try and buy organic chicken like the sausage but how do you really know? What else is safe?

Prevention RD: Hey, darlin’! 🙂 If meat processing is your concern, organic is the way to go. The term organic refers to the production standards by which food items are produced – no synthetic chemicals, pesticides, insecticides, or herbicides. Organic livestock are not injected with antibiotics of growth hormones. There are a lot of organic meats available – chicken, pork, turkey, beef, fish, and so on. Most recipes calling for red meat can be substituted with chicken or turkey such as tacos, chili, casseroles, sauces, etc. Pregnant women can safely eat up to 12 ounces (about 2 meals a week) of low-mercury fish and seafood such as shrimp, canned light tuna, salmon, pollock, and catfish. However, raw and local fish should be avoided. Other sources of protein include tofu, eggs, peanuts, cheese, beans, dairy, and peanut butter. Most Americans consume adequate protein, so I don’t think this is of too much concern. I would, however, add a whole grain starch to your meals and focus lots on fruits and vegetables, adding in meat you find appealing.

Jenn of Eat Move Love: Do you ever find yourself needing a “break” from nutrition given that it’s your job, you write about it, research, etc.?? Or if you weren’t an RD – what would you be?!

Prevention RD: Yes! There are some days that I feel like screaming if I have to listen to another diet recall, but it comes back to doing something I love. Because I am SO deeply invested in nutrition, I do find that I focus less on myself and what I need. I count carbs and calories all day…it gets tiresome! Thus, I find it hard to commit the time to doing it for myself! I will say that sometimes I slack on reading other’s blogs because I need a little “vacation” from nutrition and health…you know, to go enjoy a TV show or a walk with my husband once in awhile 🙂 If I wasn’t an RD, I would be a nurse or a research scientist. I still may go back to school for nursing if life ever opens up that door for me! My “ultimate” goal, however, is to be a published writer or journalist! I am beginning to compile some ideas and material for a book on diabetes and diabetic recipes. Thanks for asking about me, that was sweet 🙂

Ashley of Food Fotos and Fun: I’m curious as to how bad you think it is to consume the “top contaminated fruits/veggies” and not eat organic.  I ask because I’m still eating at my college cafeteria which has very little organic produce.  From the top list, I have about two apples a day, at least a few potatoes a week, and spinach fairly often too (all of which are not organic).  Now obviously having such things every so often would be no problem at all, but do you think my higher consumption levels are of any concern?

Prevention RD: Firstly, rest assured that there are pesticide laws which are enforced by the FDA and EPA. These laws are designed to ensure that the produce making it into American homes is safe for consumption. However, this topic remains one of those gray areas for me. The aspartame in diet drinks is “safe” but does that mean we don’t need to limit our intake? Absolutely not. I think that investing in a produce wash and soak is the best bet if organic isn’t in the picture, and even then so! I posted a recipe for a produce wash here. Fully coat your produce in produce spray and manually rub the surface for 30 seconds or longer. As for leafy greens, soak them in a 50/50 solution of white vinegar and water and rinse thoroughly before serving. This is an effective and low-cost means of removing unwanted dirt, bacteria, pesticides, etc. If you take these steps to reduce pesticide ingestion, the benefits of higher consumption of the “top contaminated fruits/veggies” far outweighs elimination of them all together. I hope that helps some! Wonderful question!

Faith of An Edible Mosaic: I have a question about spinach, Nicole…I’ve heard that its nutrients are better absorbed if the spinach is heated first…is that true?

Prevention RD: While cooking any food doesn’t make it more nutritious, per se, there are certain foods that have more “advantages” when cooked. Spinach is one of them. The carotenoids, a form of vitamin A, found in spinach (as well as other dark-green leafy vegetables, red, yellow, and orange vegetables) are better absorbed when cooked. Another example: lutein – a phytonutrient in corn is best absorbed when cooked. Great question!

Aria: On Oprah, what about the apple cider vinegar comment?

Prevention RD: I am so glad you asked about this! I have to admit, I was a little disappointed that claim was made regarding blood sugars and apple cider vinegar. A few small studies have shown drops in blood glucose when apple cider vinegar is ingested. Things like cinnamon, magnesium, chromium, and other antioxidants have also suggested promising glucose lower effects. WebMD recognizes apple cider vinegar as “unproven treatment” and this should be no surprise as it is boasted as a weight-loss aid, lipid-lowering agent, and wart-removing topical…all in one! 😉

And in Celiac news….

Peptides responsible for the immune response to gluten were isolated and a vaccine has been composed. Phase one of the vaccine trial began in April 2009 on 40 participants. Phase one intends to indentify the safety of the vaccine. Assuming the vaccine is deemed safe, the next phase will involve treating Celiac sufferers and testing their response to gluten when ingested. If trials are successful, the vaccine could be available within the next 5-10 years [1].

[1]. Hall, Joanna. A Cure for Coeliac Disease, Hope for Millions of Sufferers. The Sunday Telegraph. News.com.au. February 7, 2010.

Random Question: On Valentine’s day would you rather receive roses or chocolate?

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Filed under antioxidants, aspartame, blog topic request, blood glucose, chronic disease, diabetes, dietitians, Dr. Oz, food safety, fruits and vegetables, gluten-free, hormones, meat consumption, research study, soda, sugar substitutes

Ezekiel bread, nut butters, and a new friend :)

Whether you’re a nutrition guru, vegetarian, vegan, diabetic, or lover of complex carbohydrates, you’ve likely heard of Ezekiel breads and grain products made by the Food for Life Baking Company. And what makes these products so healthful? Plenty!

Admittedly, I am late jumping on the Ezekiel bandwagon – I just tried my first Ezekiel product yesterday morning. I had a slice of Ezekiel 4:9 bread, toasted with almond butter (Bonus point! Keep reading!). As someone who rises each morning in plenty of time to wake the sun (ugh), and little time for morning snacks, I am always on the prowl for a filling, quick, and easy breakfast. I must say, I was satisfied from 6am to 10:30am on my slice of Ezekiel toast. Success!

What makes this bread unique is not only its biblical reference (see Bible reference quotes below), but its nutrition stats. Ezekiel bread is made from 6 sprouted whole grain products including wheat, barley, beans, lentils, millet, and spelt, creating a complete protein. In order for a protein to be “complete,” it must contain adequate amounts of the 9 essential amino acids to meet dietary needs. This is especially important for vegetarians and vegans as most complete proteins come from animal sources.

The Ezekiel 4:9 bread contains 80 calories, 1 gram of fat, no cholesterol, 80 milligrams of sodium, 75 milligrams of potassium, 14 grams of carbohydrate, 3 grams of fiber, and 4 grams of protein per slice.

The Genesis products are made from sprouted grain and exotic seeds from around the world including teff, black quinoa, barley, brown rice, spelt, amaranth, flax, rye, millet, sesame seeds, soy, chia, pumpkin seeds, spring wheat, unprocessed bran, and sunflower seeds. I’m definitely trying a Genesis product next!

Biblical excerpts:

Ezekiel 4:9. “Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it…”

Genesis 1:29. “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.”

Ezekiel products are NOT considered gluten-free or raw.

Gina of Simply Life commented on my Q&A post from last week, wanting to know how peanut butter and almond butter compared to other nut butters like cashew butter. Wonderful question! But difficult information to find! I did my best…

Nut/Seed Butter (per Tbsp) Calories Total Fat Sat. Fat Mono. Fats Poly Fats Sodium Carbohydrate Fiber Protein
peanut 95 8 1.25 3.8 2.3 40 4 1 4
almond 95 9 0.5 6.5 1.5 0 3 2 4
cashew 95 8 1.6 4.7 1.3 3 6 1 3
pecan 98 10 1 6.5 2.5 0 2 2 2
walnut 100 10 0 3.3 6.7 0 2 1 3
hazelnut 90 8 0.5 ? ? 0 3 2 3
pistachio 95 9 0.75 3.3 5 0 4 2 4
sunflower seed 100 8 1 4 3 60 4 2 4

Given this information and taking into account healthy fats (mono and polyunsaturated fatty acids) and bad fats (saturated) I would rank the top 3 most “nutritional” nut butters as:

  1. Almond butter
  2. Pecan butter
  3. Peanut butter (and cashew coming in at a near tie for 3rd!)

Tonight I met up with a dietetics student in my community, Mandy. She found my blog in a Google search and we’ve exchanged emails over the past week or so. It was fun to meet someone interested in nutrition, and she is incredibly sweet!

Question: Have you met a blogger or blog-reader of yours in real life?

Random question: How’s the weather near you? It’s supposed to get UGLY in Tulsa come Thursday – they’re talking power outages and everything. Eep!

Nearly Hump Day! Thanks for reading!

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Filed under American Dietetic Association, blog topic request, breakfast, fish oil/omega-3's, friends, fruits and vegetables, minerals, MUFAs and PUFAs, nutritional yeast, protein, research study, saturated fat, supplements, vegan, vitamins