Fiber Fundamentals

Make no mistake: Dietary fiber is good for your health. Yet most Americans only get about half as much fiber as they should each day—and this nutritional deficit has been the case for decades. Even with all its overt health benefits, fiber is consistently overlooked. In fact, in our 2022 Food and Health Survey participants said that when grocery shopping, the only information on the Nutrition Facts label that they looked at less often than fiber was servings per container and sugar alcohols. If you need inspiration for increasing your fiber intake, read on for a refresher on the fundamentals of fiber and its unique role in human health. Fiber Facts Carbohydrate, fat, and protein—collectively called macronutrients—are the over-arching nutrient groups that provide calories in the foods and beverages we consume. Dietary fiber is a non-digestible form of carbohydrate—but that doesn’t mean we shouldn’t eat it! In actuality, our inability to completely digest fiber is part of what makes it so good for us. Fiber has numerous health benefits confirmed through decades of scientific research. Fiber may be best known for its ability to relieve constipation, but it does more than keep you “regular.” Fiber also helps us feel full for longer periods of time; maintain a healthy gut microbiome; stabilize blood sugar; and lower LDL (“bad”) cholesterol, blood pressure, and inflammation, which collectively reduces our risk for developing cardiovascular disease and heart disease. Fiber is naturally found in plants and plant-based foods, including fruits, legumes (like beans, peanuts, peas, pulses, and soybeans), nuts, seeds, vegetables, and whole grains. Most of what we eat and drink is thoroughly broken down during digestion. Fiber, however, avoids the full breakdown process. Because we lack the enzymes needed to completely digest fiber, it remains mostly intact throughout its journey through the stomach and […]

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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 Breakfast Sandwich [INFOGRAPHIC]

Welcome to the fourth installment of Food Insight’s 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 breakfast sandwich — an option that’s a perfect start to your day (or anytime really!). If you’re new to breakfast sandwiches or just want to find more ways to enjoy one, keep reading. First things first: 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 whole grain options like a whole wheat english muffin, whole grain bread or wrap your masterpiece in a tortilla. Next up is protein, which can help you feel full longer, build muscle and support your immune system.  Eggs and cheese are classic breakfast sandwich staples, but if you’re in the mood to add meat or meat alternatives, try turkey, chicken or soy protein sources. Let’s turn to vegetables. Vegetables can be an important source of under-consumed nutrients like folate, fiber, magnesium and vitamin A. While tomato and onion may come to mind first, you can certainly think outside the box for something like spinach! Whatever your preference, pile on the veggies for an extra nutrient boost. Now it’s time to add a little extra to your sandwich. Options like avocado, black pepper or crushed red pepper can add great flavor without adding extra salt. Still not satisfied? Spice things up with low or no-sodium spreads, (hot) sauces or seasonings. It’s time to finish your meal! Fruit is always a refreshing choice. Plus, they can provide essential vitamins and minerals including vitamin C,  which is important for your immune system and the absorption of iron. Try oranges, raspberries […]

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Snacks: Purposeful Partner or Unnecessary Nuisance?

I’m always nervous I’m about to get a side-eye from friends and family when I pull out a snack. It’s as if, because I’m a registered dietitian, I should only eat three meals each day and never need anything in between. The truth is, most of us eat snacks daily, and that’s OK! If you’re curious about snacks and how you could incorporate them into your eating plan, keep reading. Start with the Dietary Guidelines. The Dietary Guidelines for Americans provide recommendations for what nutrients to consume on a daily or weekly basis. Key recommendations include the following: vegetables (including dark green, red and orange and legumes), fruits, grains (at least half of which should be whole grains), fat-free or low-fat dairy, a variety of protein foods (including seafood, lean meats and poultry, eggs, legumes, nuts, seeds and soy products) and oils. The Dietary Guidelines also explain healthy eating patterns that one could adopt, which include sample portion sizes for each food group to be consumed daily. That’s where snacks can come into play. Make the most of snack time. We can make a snack out of any type of food. Similar to MyPlate recommendations, they are most beneficial for and satisfying to us when they are a good mix of food groups. A few good examples are an apple with a slice of cheese or some peanut butter, a few crackers and a palm full of nuts or a hard-boiled egg with a smear of hummus. If you’re on the go, grabbing a pre-packaged snack can be a great option. Skimming the labels for a combination of carbs, protein and fat will be helpful in making your choice. At the same time, not every snack needs to be nutrient-dense — we all need some chocolate or an ice cream […]

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Food Biotechnology: A Communicator’s Guide to Improving Understanding

Food Biotechnology: A Communicator’s Guide to Improving Understanding, 3rd edition, is your one-stop resource for preparing for presentations, patient and client questions, health fairs, media interviews, blogging, tweeting, and other community conversations. Each section is based on information in the others, so we recommend checking out the whole Guide before you use a handout, give a presentation, look up key messages, etc. And check here regularly for updates and to learn more about this important topic. TABLE OF CONTENTS ADDITIONAL LANGUAGES:  Please visit the following for more information and other resources:  This guide  was prepared under a partnering agreement between the United States Department of Agriculture (USDA) Foreign Agricultural Service (FAS) and the International Food Information Council (IFIC) Foundation to provide vital information to communicators on food biotechnology. This partnership agreement does not constitute an endorsement of any products or organizations that support IFIC or the IFIC Foundation.

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Monosodium Glutamate (MSG): From A to Umami

Has there ever been a taste that you enjoyed, but couldn’t quite explain? Perhaps you are noticing what has been coined as the fifth taste, “umami”; a taste attributed to foods containing glutamate, an amino acid that is one of the building blocks of protein. Think about a bowl of hot pasta with tomato sauce and Parmesan cheese, a freshly grilled steak with a rich mushroom sauce, or stir-fried seafood and chicken with crisp vegetables in a savory soy sauce. In all of these dishes, there is a common flavor denominator that may be surprising to many: monosodium glutamate, also called MSG. This fact sheet provides everything you need to know about MSG and its umami favor.   Get the Fact Sheet Favorably Reviewed by the American Association of Nurse Practitioners - http://www.aanp.org/   Fast Facts   What is glutamate? Glutamate is an amino acid (the building blocks of proteins) that is naturally abundant in both plant and animal proteins. Hence, protein-rich foods contain sizeable amounts of glutamate as part of the protein. In addition, many foods also contain small amounts of “free” glutamate, usually in the form of sodium glutamate (monosodium glutamate or MSG). This free glutamate gives an umami taste to such foods (e.g., ripe tomatoes and Parmesan cheese).   How is glutamate used by the body? Almost all of the glutamate present in food is used to produce energy by the intestinal cells, never making it past the intestinal lining. The small remaining amount is used by these same cells, along with other amino acids, to make proteins and the antioxidant glutathione, both essential for optimal intestinal function.   How is Monosodium glutamate (MSG) made?  MSG is comprised simply of sodium and glutamate, and is produced by natural fermentation. Natural fermentation is a process that that has been used for centuries to make common foods such as beer, vinegar, and yogurt. MSG is often produced through the fermentation of sugar […]

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Eyes on the Plant-based Food Prize

We’ve talked recently about the growing popularity of plant-based food diets. Plant-based diets encompass not only vegetarian and vegan diets, but also diets that focus on an increased consumption of plant-based foods such as fruits, vegetables, nuts, seeds, legumes, whole grains and numerous other foods that are made using plants as primary ingredients. Diets rich in plant-based foods deliver healthy amounts of fiber, vitamins A, C, E, K and folate, and the minerals potassium, phosphorus, magnesium and manganese. We can thank farmers around the globe every day for growing these plant foods—but today, let’s take a deeper look into the food production practices that are bringing us more plant-based food options. The Plant-based Burger It may not be grilling season quite yet, but many of us enjoy a good burger any time of year. But what if you could eat a burger that contained no meat at all and still gave you the feel and taste of the traditional hamburgers you grew up eating? Fortunately for us, food producers have found a way to do just that. You may have seen these “meat alternative” burger patties being sold in your local grocery store or served in neighborhood restaurants but wondered what was in them—or if it was worth giving them a try. Because the four main ingredients in these burgers are water, pea-protein isolate, canola oil and coconut oil, they are both vegan- and vegetarian-friendly. They’re also clever: Manufacturers use beets to help the burgers have a reddish color and “bleed” as a ground-beef burger would. Nor will these patties let you miss out on a dose of protein if you skip the hot dogs and chicken at your next barbeque: The pea-protein isolate in plant-based burgers are at your service. Peas are legumes, which are an excellent source of […]

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