You Ask, I Answer: Vitamin D Fortification

I have seen some foods fortified with Vitamin D2, and others with Vitamin D3.

Which is better?

-- Tom (last name withheld)
(City withheld), TX

From a fortification standpoint, they are both equal.

Ergocalciferol ("vitamin D2") is a vitamin D precursor that extracted from a yeast sterol, while cholecalciferol ("vitamin D3") is usually synthesized from fish oils or lamb's wool.

Not surprisingly, you will find that vegan alternatives tend to be fortified with the former, while other foods usually rely on the latter.

Both D2 and D3 raise vitamin D levels in the blood equally, although there was always conflicting research on whether or not their half-lives (how long their effects last) are the same.

However, the latest research (a 2008 study out of Boston University) found that doses of both D2 and D3 took the same amount of time to plateau to baseline levels.

Regardless, if you consume Vitamin D on a daily basis (and get some exposure to the sun), half-lives become rather irrelevant.

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Numbers Game: A Load Off Your Knees

The world renowned Framingham study concluded that a 2 point decrease in BMI reduced the risk of developing osteoarthritis (a loss of cartilage) in the knee by approximately ______ percent.

(NOTE: Using a 5 foot, 10 inch tall man weighing 190 pounds as an example, a 2 point decrease in BMI is achieved by losing 10 pounds.)

a) 27
b) 50
c) 16
d) 38

Leave your guess in the "comments" section and come back on Thursday for the answer.

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You Ask, I Answer: Flour

If I'm looking to make my pastry recipes a little healthier, should I use unbleached flour instead of the bleached kind?

-- Sarah Sholter
Montecito, CA

Those two flours will yield the exact same nutritional profile for your recipes.

The difference between them simply lies in their processing.

Bleached flour is whitened with a variety of chemicals, while unbleached flour retains its off-white color and is only matured by the addition of ascorbic acid (vitamin C) and exposure to air.

Maturation is the term used to describe the "aging process" in which flour is stored after undergoing milling.

It is during this period that flour gains its structural properties that make it most suitable for baking.

Bleached flours' maturation times are significantly sped up due to the usage of chemicals. Whereas unbleached varieties may take four weeks to fully mature, bleached flours can mature in as little as 48 hours.

Although neither is nutritionally superior to the others, some consumers prefer unbleached flour as it is not in contact with a variety of chemicals.

If you are looking to boost the fiber content of your pastries, I suggest using whole wheat pastry flour (either as the only source of flour in your recipes or as a subtitute for half the amount of traditional pastry flour.)

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In The News: Nutrition 101

Thank you to Small Bites reader Vincci Tsui for alerting me to this study published in the latest issue of Health Education & Behavior.

The conclusion of the 4-year-long randomized dietary intervention study?

"Without specific efforts to reduce total energy intake, dietary modification does not reduce obesity or result in long-term weight loss."

Well, knock me over with a feather! I am absolutely SHOCKED.

Not.

Believe it or not, my acknowledging that calories play a role in weight management has resulted in some bloggers (who I refuse to link to) labeling me as "way out there" and putting me in the same category as those who advocate eating only raw foods or adopting a fruitarian lifestyle.

According to these people, I'm apparently part of a vast conspiracy to make people overweight and unhealthy.

Does having detractors mean I officially "arrived"?

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Quick & Healthy Recipe: No-Bake Brownie Truffle Bites

I can't think of an easier, quicker recipe.

My favorite part of serving these is telling people the rich dessert they are enjoying takes no more than five minutes to prepare!

Added bonus: each bite is a good source of vitamins, minerals, and phytonutrients!

YIELDS: 12 bites/balls

INGREDIENTS:

1/2 cup walnuts
1/2 cup raisins
5 tablespoons cacao powder or unsweetened cocoa powder (pictured at left)
2 tablespoons unsweetened shredded coconut
1 1/2 teaspoons vanilla extract
1/8 teaspoon salt

OPTIONAL ADD-ONS:

1 1/2 tablespoons ground flaxseed/oat bran/wheat germ
1 1/2 teaspoons coconut extract
1 teaspoon cinnamon

INSTRUCTIONS:

Grind walnuts in food processor.

Add raisins and blend.

Add remaining ingredients and process again.

Scoop out mixture, in the shape of small truffle-like balls, onto baking sheet.

Refrigerate for at least 2 hours.

Enjoy!

NUTRITION INFORMATION (for 3 "bites" without add-ons):

205 calories
3 grams saturated fat
5 grams fiber
5 grams protein

Excellent source of: copper, iron, magnesium, manganese, phosphorus, potassium

Good source of: fiber, folate, monounsaturated fat, thiamin, vitamin B6, vitamin C

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Numbers Game: Answer

One ounce of dry roasted almonds contains 5 more calories than one ounce of raw almonds.

Remember, the dry roasting process does not add any fat.

The additional five calories are most likely due to slight changes in nutrient composition as a result of exposure to heat.

Vitamin and mineral contents are also identical, so the "raw versus roasted" question has a very simple answer: eat whichever type you enjoy most.

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You Ask, I Answer: Aspartame/Chewing Gum

How much aspartame is in chewing gum, specifically Eclipse gum?

Should one stick to a limited number per day or can we chew to our heart's content?

-- "MC"
Via the blog

The average stick of gum contains 6 to 8 milligrams of aspartame (a 12 ounce can of Diet Coke, meanwhile, provides 180 milligrams.)

According to current guidelines, humans can safely consume 50 milligrams of aspartame per kilogram of body weight per day.

Based on recent studies, however, a growing body of scientists are calling for this number to be lowered to as little as 10 milligrams of aspartame per kilogram of body weight per day.

Even with the more conservative 10 milligram guidelines, though, a 130 pound individual (59 kilograms) can still safely consume 590 milligrams of aspartame per day (the equivalent of three 12-ounce cans of Diet Coke.)

That said, I don't like the notion of "chewing to your heart's content."

Sugarless gums -- including Eclipse -- contain other sweeteners beside aspartame.

One of these -- which appears well before aspartame on the ingredient list, meaning it is included in higher quantities -- is sorbitol.

Sorbitol is a sugar alcohol that, when consumed in large amounts, results in undesirable gastrointestinal effects, including diarrhea, acute intestinal cramps, and even unintended weight loss.

To play it safe, I suggest capping your gum intake at 4 or 6 sticks/pieces a day.

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