You Ask, I Answer: Flaxseeds

I have been looking at the articles you've tagged with flaxseed and it looks like you wholeheartedly encourage the addition of ground flaxseed meal to foods.

However, I wonder if doing this is ultimately beneficial - as you point out, men at risk for prostate cancer should watch their consumption of ALA [alpha linolenic acid].

Additionally, omega-3 or not, adding fat to foods will increase the calories... for those watching their weight, is this really a smart decision?

On the other hand, as a vegan, I can attest to difficulty getting nutrients like vitamin B12.

Do you think that, for vegans, the addition of flax meal is a good idea (even with a diet that incorporates a lot of nuts [in particular, walnuts] and -for cooking- canola oil)?

-- Christine (last name unknown)
Via the blog

Keep in mind that most of the findings about high ALA intakes and prostate cancer risk mostly relate to flaxseed oil (which contains very high levels of ALA -- approximately twice that of fish oil, and certainly much more than a tablespoon ground flaxseed), not flaxseeds themselves.

It's also interesting to note that lignans -- the phytochemicals present in flaxseeds but not in flaxseed oil -- are believed to play a protective role against some cancers.

In any case, I stand by my suggestion of adding a tablespoon or two of ground flaxseed to one meal or snack every day.

It's worth stressing that the benefits of ground flaxseed far outweigh any caloric concerns.

If someone is interested in cutting calories, flaxseed should be at the absolute bottom of that totem pole, since two tablespoons -- which pack in a lot of nutrition -- only add up to 70 calories.

It is always important to keep the concept of "nutrient density" in mind.

In other words -- consider the caloric content of a food in relation to everything else it offers.

Those 70 calories in two tablespoons of flaxseed are keepers -- they contain a lot of vital nutrients not commonly found in a lot of other foods!

Instead of cutting out the flaxseed, have a few less bites of a less nutritious food eaten later in the day.

Trust me, you won't find too many other "real" foods that provide 4 grams of fiber in just 70 calories!

As far as veganism is concerned, if walnuts and canola oil are consumed on a regular basis, then there is a decent intake of ALA and there isn't a need to also consume ground flaxseeds.

That is certainly a minority we are talking about, since 98% of the United States population is not consuming the recommended amounts of Omega-3 fatty acids?

So, yes, you bet I am a proponent of adding ground flaxseed to foods.

It's, at the very least, a start for some people whose Omega-3 intake is currently at zero.

I am glad you asked this question, though, because it once again goes back to the idea that "more is not better."

ALA is a wonderful thing to have in the diet, but overdoing is not healthier than getting the necessary amounts.

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Numbers Game: The Syrup Spike

In 1980, average per capita consumption of high fructose corn syrup in the United States clocked in at _______ pounds. In 2005? ________ pounds.

(Source: US Census Bureau)

a) 19, 59
b) 10, 31
c) 5, 48
d) 25, 38

Leave your guess in the "comments" section and come back on Tuesday for the answer!

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Say What?: All That For A T-Shirt??

Eating contests have always fascinated me, especially the over-the-top portion sizes and nutrition figures that accompany some of these foods.

Over at Hillbilly Hot Dogs in Huttington, West Virginia, two challenges await adventurous eaters.

First, the 3.5 pound Homewrecker (pictured at right):

"The biggest, baddest of all the weenies! One full pounder of beef weenie, deep fried in pure canola oil, piled high with sauteed peppers and onions. Then covered with nacho cheese, our homemade sopicy chili sauce, jalapeños, mustard, ketchup, slaw, 'maters, lettuce, and shredded cheese. All of it, slammin' on a grilled bun."

Nutrition numbers, you ask?

My calculations total 3,100 calories, 65 grams of saturated fat (3 days' worth) and 6,380 milligrams of sodium (also 3 days' worth!)

The thing is 15 inches long and can be yours for just $14.99.

Oh, chow it down in 12 minutes or less and win... a T-shirt.

If that's too amateurish, why not attempt to scarf down a Hillbilly 5 pound burger?

We're talking about a "five pound patty topped with 12 slices of cheese, 12 slices of tomatoes, a head of lettuce, one whole onion, and a pound of pickles".

In this case, per my calculations, you're looking at 8,601 calories, 245 grams of saturated fat (TEN days' worth!), and 5,295 milligrams of sodium.

I spoke with the manager of the establishment a few minutes ago, who told me that one customer has eaten the single wide 5 pound burger in SIXTEEN MINUTES and the Homewrecker in just four!

In fact, to get a T-shirt AND their money refunded, Homewrecker contenders have to beat his 4 minute record.

Although "a lot of people" have finished the humongous hot dog in under 12 minutes, I was told "only two or three" other people have downed the single wide burger in one sitting (unlike the 16-minute maniac, they took "several hours.")

By the way, there IS a 10 pound hillbilly burger (with double the nutrition figures of the 5-pounder), but no one has ever tried to eat that in one sitting.

I wonder if you can get the Homewrecker with the chili sauce on the side?

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Another Kashi Knockout

Kashi continues to crank out tasty and convenient whole grain products.

Their latest outing is savory 100% whole grain rice pilaf side dishes available in three flavors -- original, Moroccan spice, and fiery fiesta.

Each packet contains two servings, each offering 7 grams of fiber and 8 grams of protein.

While the original flavor is sodium-free, the other two varieties contain 400 milligrams of sodium per serving (due to the presence of additional flavorings.)

In all fairness, that amount is roughly 40% lower than that of average ready-to-eat pilaf products.

Additionally, in the context of a meal otherwise low in sodium (i.e.: tuna or salmon steak, grilled tofu, sauteéd shrimp, grilled chicken breast) this is not a huge concern.

I appreciate the existence of an original flavor that lets customers exercise their culinary creativity. I highly recommend adding chopped nuts and raisins or chickpeas, red peppers, and cilantro.

The best part? The only cooking required is adding 2 tablespoons of water, mixing, and microwaving for 90 seconds.

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You Ask, I Answer: Carrageenan

Here is another food label question for you.

The soy milk I drink (Silk unsweetened) has carrageenan listed as an ingredient. What is that?

Someone I work with told me it causes cancer.

-- Miriam Scorfi
Chicago, IL

Carrageenan is an extract from a red seaweed species native to the coast of Ireland.

It does not add to -- or detract from -- the nutrient content of a given food, but is primarily used to thicken and emulsify.

In your soy milk's case, carrageenan is used to give it a creamy mouthfeel (this is why an iced latté made with Silk unsweetened soymilk has a much creamier texture than one with non-fat cow's milk).

Mind you, it is not simply vegan alternatives to milk that contain this extract.

It is found in condensed milk as well as in some ice creams, yogurts, baked goods, and toothpastes.

Let's now talk about your coworker's alarming cancer claim.

He or she must be referring to a literature review of 45 studies penned by Dr. Joanne Tobacman (assistant professor of clinical internal medicine at the University of Iowa at the time) that was published in the October 2001 issue of the Environmental Health Perspectives journal.

Dr. Tobacman concluded that carrageenan was not entirely safe and could cause gastrointestinal disorders (as well as increase risk for stomach cancers), since applied heat during preparation -- as well stomach acid during digestion -- can degrade it into a substance known as poligeenan.

However, two years later, the Joint FAO/WHO Expert Committee on Food Additives concluded that carrageenan was safe for consumption.

Mind you, JECFA originally came to that conclusion in 1998, but reopened the case after reading Dr. Tobacman's paper.

One sticking point was that when the dosage of carrageenan fed to rats in the literature Dr. Tobacman reviewed was converted to an equivalent measurement for humans, it was an outrageously high figure that would be impossible to consume on a daily basis.

The report downright concludes that "in long-term bioassays, carrageenan has not been found to be carcinogenic, and there is no credible evidence supporting a carcinogenic effect or tumor-promoting effect on the colon in rodents."

Some scientists have also theorized that the intestinal bacteria of rats (different from that of humans) may have been a significant factor in the degradation of carrageenan witnessed in the literature reviewed by Dr. Tobacman.

By the way, JECFA is made up of toxicologists and other scientists from 10 different countries (including Norway, Japan, Australia, and the United States.)

When carrageenan is used in its unadulterated form, it is perfectly safe. Therefore, I don't perceive a glass of Silk soymilk -- or a splash of it in your cereal -- to be a health hazard. There are far more important things to worry about.

I suggest your co-worker look up the word "hyperbole" in the dictionary.

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Sneaky Tricks of the Trade

It's not just celebrities who get airbrushed to look "magazine ready."

Popular foods also get plenty of help from stylists, lighting technicians, and even a little fakery to achieve a flawless image.

PBS Kids reveals how hamburgers, roasted chicken, and ice cream always manage to look so friggin' perfect in their respective advertisements.

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Numbers Game: Answer

A traditional Long Island iced tea (shots of vodka, tequila, rum, gin, and triple sec combined with sour mix and cola) contains 650 to 750 calories.

The recipe I'm referring to is the one many bars in the United States offer -- four jiggers of hard liquor, half a jigger of triple sec, half a cup of sour mix (pure sugar) and another half cup of cola.

Not surprisingly, these are served in very tall glasses.

Granted, some establishments offer smaller versions of this drink, but even then you're looking at roughly 500 calories.

It's always a good idea to stick to a few low-calorie alcoholic beverages since alcohol lowers blood glucose levels, consequently triggering hunger.

As you might guess, the more you drink, the hungrier you get. Which explains why some people can feasibly eat an entire bag of chips after a night at the bar.

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