Oh My Omega: The Difference Between Omega-3, 6, and 9

  The basics Let’s start by establishing an important fact: Fats are an essential component to a healthy diet. Whether you subscribe to vegan, paleo or omnivore eating styles, fat is your friend. Fats contribute to the flavor and texture of many foods, including oils, nuts, seeds, avocados, salmon and many more of what some consider the healthiest foods on the planet. Yet on a much deeper and molecular level, fats are critical to several essential functions in our bodies. Did you know that eating some types of fat can actually help reduce your cholesterol and risk for cardiovascular disease? It’s true. Here’s where it gets complicated Fats in our food are made up of fatty acid chains, which consist of carbon and hydrogen atoms linked together. There are two major types of fatty acids that we eat: saturated and unsaturated. Since dietary fats are a complex topic, we’ll save saturated fats and trans fat (which is technically an unsaturated fat) for another day. For now, let’s focus on unsaturated fats. Unsaturated fatty acids all have at least one double bond linkage between carbon atoms. These double bonds cause them to bend, kind of like how your arm bends at your elbow. This double bond limits the number of hydrogen atoms that can bind to the carbon atoms, so the molecule is not as saturated with hydrogen atoms as it could be. Thus, it’s considered “unsaturated.” Unsaturated fatty acids that have one double bond are called monounsaturated fatty acids (MUFAs). Unsaturated fatty acids with more than one double bond are called polyunsaturated fatty acids (PUFAs). Get it? “mono” for one and “poly” for many. Remember how I said fats were complex? Within the unsaturated fats are where we find the omega’s. Omega-3 and omega-6 fatty acids are PUFAs and omega-9 […]

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Build Your Own Oatmeal [INFOGRAPHIC]

Welcome to the first installment of Food Insight’s Build Your Own Series! We are excited to share simple but tasty ways to spice up the healthiness of different foods. First up is oatmeal — the versatile, fibrous option that’s perfect for breakfast or as a snack. If you’re new to oatmeal or just want to find more ways to enjoy it, keep reading. First things first: choose your favorite oat style. The nutritional content and cooking instructions between some varieties of steel cut, rolled and quick oats can differ, so read labels to be sure you’re choosing the type that gives you the nutrition, texture, taste and cooking time you desire. Next up is dairy, which makes for a great addition to oatmeal. Among other things, dairy products like yogurt and cow’s milk can add important nutrients like calcium, vitamin D, potassium and protein. If you can’t tolerate dairy, a fortified substitution like soy milk can work as well. Let’s turn to protein. There are tons of excellent animal and plant sources of protein out there. Regardless of the source, protein can help build muscle and keep you feeling full for longer. For oatmeal we suggest nuts, nut butters and seeds. In addition to the protein and healthy fats, nuts and seeds can provide a crunchy or creamy texture. Now we focus on fruit – it’s always a good option. The benefits of eating fruit are endless, so it’s no surprise they’re a great addition to oatmeal. Choose dried, canned or fresh varieties. Quick hint: if you choose dried you won’t need as much since this option is usually sweeter! It’s time to top off your oatmeal with some final flavor. There are numerous options to choose from, such as coconut, cinnamon or cocoa powder. A little goes a long […]

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Build Your Own Pasta [INFOGRAPHIC]

Welcome to the second installment of Food Insight’s Build Your Own Series! We are excited to share simple but tasty ways to spice up the healthiness of different foods. Next up is a pasta meal, the versatile, energy-providing option that’s perfect for any time of day. If you’re new to pasta or just want to find more ways to enjoy it, keep reading. First things first: choose your favorite pasta type. The nutritional content and cooking instructions between varieties of pasta can differ, so read labels to be sure you’re choosing the type that gives you the nutrition, texture and taste you desire. Both enriched/refined grains and whole grains are great options that will provide steady energy. Next up is protein, which can help you stay full longer, build muscle and support your immune system. There are several beneficial and delicious options for protein, including animal and plant sources. Consider chicken, salmon and legumes, among other options. Let’s turn to vegetables.There are so many different kinds of vegetables that you could add to this meal, including carrots, spinach and asparagus. Vegetables contain many nutrients such as vitamin A, which promotes healthy eyesight. Don’t have fresh produce? Not a problem. Frozen & canned will also work. Now it’s time to consider the sauce – an important part of your pasta meal! You may want to opt for a veggie or oil-based sauce that contains heart healthy unsaturated fats, such as olive oil or pesto. And finally, it’s time to top off your pasta with some seasonings. There are numerous options to choose from, such as basil, garlic and parsley. Add fresh, dried or powdered varieties to increase your flavor and keep the taste interesting. Based on all the options available, it’s clear that pasta can have numerous tastes and textures. Try any […]

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Build Your Own Fajita [INFOGRAPHIC]

Welcome to the fifth installment of our Build Your Own series! We are excited to share simple but tasty ways to spice up the healthiness of your favorite foods. Next up is the fajita — an option that’s perfect as an entree or used as leftovers the next day. If you’re new to fajitas or just want to find more ways to enjoy them, keep reading. First things first: Choose a protein. Protein may help you feel full longer and build muscle.  Meats like chicken and beef, and vegetarian choices such as black beans and tofu, are all great options for your fajita. Animal proteins are usually higher in protein and iron, and plant-based proteins are typically lower in saturated fat, but either can work well! If you’re in a hurry, try canned chicken, canned black beans or pre-made tofu to save on cooking time. When building your fajita, be sure to include some heart-healthy unsaturated fats. Cook your meats and saute your veggies using canola oil or olive oils. Add guacamole or sliced avocado. Both add great flavor and will help with satiety. It’s time to choose a grain. Grains contain B vitamins, which play an important role in your body’s metabolism and nervous system. The Dietary Guidelines for Americans recommend making half your grains whole, so reach for options like corn or whole wheat flour tortillas. Let’s turn to vegetables. Vegetables provide many nutrients, including fiber and vitamins A and C. Tomatoes, onions and bell peppers are staples in fajitas, but whatever your preference, pile on a variety of veggies for an extra nutrient boost. Don’t forget seasonings! Choosing flavorful herbs and spices like chili powder, garlic and cumin can help reduce your sodium intake and enhance the flavor, aroma and color of your creation. When it comes […]

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The Case for CRISPR

When some people hear the term “selective breeding,” they assume it’s a fairly recent technology. Well, they would be off just a little bit — by about 12,000 years, to be precise. Practices such as breeding crops for desirable traits are almost as old as agriculture itself. Fast-forward to barely 150 years ago when we first began to understand genetics. Our working knowledge of DNA dates back only to the mid-20th century, and only then did genetic engineering get more sophisticated. Just a few decades removed, the intersection between science and food is at perhaps the most exciting place yet. With the rise of “big data,” we are beginning to see the connection between genetics and the food we eat, also called nutrigenomics. And now we stand on the cusp of a potentially revolutionary technology called “CRISPR.” It might sound like a drawer in your refrigerator, but it’s actually a tool that could bring enormous benefits to the food system. What is CRISPR? Before we dive into CRISPR, trust us, you may want to be sure to brush up on some basic genetics and biology so that the terms we use aren’t too foreign. CRISPR is one of many methods to alter the genetic information in the cells of living things — plants, fruits, vegetables, etc. That genetic information is called DNA, which are chains of molecular building blocks called nucleotides. DNA can produce proteins that define what an organism’s cells do or don’t do — kind of like how software controls the operation of a computer. Snippets or “sequences” of DNA called genes, pass down inherited traits over generations, tend to be stable, changing only slightly over time as organisms evolve and adapt to new conditions. Sometimes these changes are visible, such as the color of a flower, and […]

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The Science of Taste

Confucius said, “Everyone eats and drinks, but few appreciate taste.” When you understand a bit about the science of taste, you may join the few who appreciate it. In fact, the science of taste is amazing. The human sensory systems allow us to distinguish about 100,000 different flavors.  Flavors emanate from our bodies’ ability to discern one taste from another.  And, according to the 2017 Food & Health Survey, taste reigns with 84 percent of Americans confirming it as “a top driver of [food] purchases.”  What’s the difference between taste and flavor? If you hold your nose, close your eyes and eat chocolate, you may not know what you are eating. Without your sense of smell, chocolate just tastes sweet or bitter. If you have ever tried to enjoy a meal with a head cold, you know how much your sense of smell adds to flavor. Flavor is more than just odor and taste. It also includes texture and temperature. It even includes the sense of pain, which is what you get from capsaicin in chili peppers. Put it all together and you have the ability to discern 100,000 different flavors. How did our sense of taste evolve? Over millions of years, our sense of taste evolved to help us choose which foods to eat. Choosing the wrong food could mean wasted energy, poor nutrition or poisoning from eating something that can do harm to our bodies. According to Current Biology Perspective on Food and Human Taste, humans relied on fruit and other plant-based foods and eventually developed a strong sense for the natural bitter taste in plants and leaves. As time progressed, we retained these early taste preferences and acquired newer ones. We like the taste of sweet because it signifies a source of sugar, which means energy. We […]

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Microbes 101: Listeria

Listeria Monocytogenes We hope you have looked at our E. coli and Salmonella videos and are well on your way to being a food safety expert. But to get you even closer to reaching your “foodborne illness hero” status, we wanted to present you with one more video for our series. Our last installment is on Listeria monocytogenes.  Listeria monocytogenes is a type of bacteria commonly found in the environment in multiple places — soil, ground water and on plants.   Putting Your Listeria Vision Goggles On While this bacterium can be commonly found in the environment, meaning it has the ability to grow on farms, there are ways to sidestep encountering it in our foods. For instance, because Listeria can be found in the intestines of farm animals, it can be found in dairy products and meats. Contaminated milk, however, is cleared of bacteria via pasteurization, which kills them. So you should also avoid unpasteurized milk and cheeses. For meat, it is important to avoid uncooked meats (cooking kills Listeria) and to use safe food-handling practices, as we’ve mentioned in our last two video posts.  Listeria also has the ability to grow on raw vegetables, so it is important to make sure to rinse vegetables well with water before consuming. When this bacteria is in our food, it can make its way to the gastrointestinal tract where it can begin an illness called listeriosis. While most healthy people are not at risk for listeriosis, even if they eat food that contains the bacteria, those with weakened immune systems such as children, those with chronic illness, the elderly, and most often pregnant women are more susceptible to listeriosis. Despite the persistence of Listeria monocytogenes, outbreaks are relatively rare with roughly 0.0005 percent of the U.S. population being impacted annually. But because Listeria can cause foodborne illness, it is important to take precautions and to get educated. […]

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Nutrition 101 Video Series: Understanding Carbs and Sugars

This is the third installment of a new video series in partnership with Osmosis, a group that focuses on health science education, highlighting the basics of several nutrition topics. Click here to watch the video on carbs and sugars. Click here to watch the first video in the series, “Fundamentals of Fats”. Click here to watch the second video in the series, “Hydration: It’s a Fluid Situation”. Carbohydrates play many roles in our diet. They provide us with energy, sweeten lemonade, balance out an acidic miso soup, fuel yeast in rising dough and alcohol, and help preserve jams and jellies. Carbohydrates consist of both simple sugars, which are little ring-shaped molecules made of carbon, hydrogen and oxygen, as well as more complex carbohydrates, which are formed when simple sugars link up together to make long chains. Sugars are found naturally in plants like fruits, vegetables and grains, as well as animal products like milk and cheese. Added sugars are the sugars that get added as an ingredient when making foods like cereals, ketchup, energy bars and salad dressings. Even if the sugar being added comes from a natural source like sugar cane or honey, it’s still considered an added sugar. The word “sugar” actually refers to a family of molecules called saccharides. Monosaccharides are made up of one sugar molecule, disaccharides have two sugars linked together, oligosaccharides have three to nine, and polysaccharides are made up of ten or more sugar molecules. Of all of these, glucose (a monosaccharide) is the most important member of the sugar family. It’s one of the main sources of calories for the body, and is able to cross the blood brain-barrier and nourish the brain. Fructose and galactose round out the three most common monosaccharides, and they’re usually found linked with glucose in the […]

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