Trans fat alternatives: Healthier choice…or more of the same? (New GUEST post at Nutrition Nuts and Bolts)

Nutrition Nuts and Bolts guest post on trans fat alternativesTrans fats are out, but what’s taking their place?

This Nutrition Nuts and Bolts guest post by Carrie Dennett (Seattle Times nutrition columnist, public health nutrition graduate student, and blogger at Nutrition by Carrie) teaches you basic information about trans fats, their alternatives, and what you can do for your health.

This is also the first time I’ve had a guest blogger on the site, so make sure you let me know what you think and if it’s something that you’d like to see more of.

-Shelly

Is potassium in anything other than potatoes and bananas? (New post at Nutrition Nuts and Bolts)

Screenshot from Nutrition Nuts and Bolts potassium postCan you list 3 foods with more than 500 mg potassium per serving?

No? Read the new post at Nutrition Nuts and Bolts to learn about 3+ foods high in potassium.

Yes? Good for you! Read the new post anyway, because I give you free resources that list more foods and their amounts of potassium per serving. I also give you some information about what potassium does in our bodies and how much we need every day.

Potassium is an important mineral, and I want everyone to know how they can get enough.

-Shelly

Health Effects of Rancid Fat (New post at Nutrition Nuts and Bolts)

When you open a bottle of oil and it smells a little old, do you still use it? And where do you store that oil? Do you know that there are risks to eating rancid fats, including oils?Screen shot of the Health Effects of Rancid Fat blog post at Nutrition Nuts and Bolts

A few weeks ago, I posted an explanation of what may happen if you eat fats that have gone bad. You can read the post at Nutrition Nuts and Bolts (read it by clicking this link). The post ended up being a little technical, so I’m going to summarize/excerpt key points here, including what you can do to protect yourself.

Rancidity is the term used to describe the process and properties of a fat that is stale, smells bad, and is discolored. …

Rancid fats are found in the human diet in places such as cooking oils and fats, deep-fried foods, and some ethnic foods that are purposely made rancid. However, any fat, given the right conditions and amount of time, can go rancid. That means that any food containing fat can become rancid.

This does not mean you should stop eating fat, though. It just means you have to be smarter about how you store fat and what you choose to eat. …

Human health information on this topic comes from reported cases of toxicity due to eating rancid fat, since it is unethical to experimentally test toxicity on humans. …

In the original post, I reviewed 4 case studies, two involving accidental exposure and two with intentional exposure due to cultural food practices. The health effects ranged from mild illness to toxic oil syndrome to cancer.

Based on the 4 examples I reviewed and laboratory studies using animals and cells, recommendations to avoid the health effects of rancid fat fall into two categories: 1) prevent (or slow) the process of rancidity and 2) decrease the effects rancid fat has on the human body.

Here are three things you can do to protect yourself from the effects of rancid fat:

  • Avoid fat or fat-containing products that have a rancid or stale smell.
  • Store oils and fats correctly.
    • Since light and heat can start the process of rancidity, fats and oils should be stored in cold, dark places away from sources of heat such as the stove top.
  • Consume antioxidant-containing foods such as dark green vegetables
    • Antioxidants, can slow the process of rancidity. Fruits and vegetables are great sources of natural antioxidants.

If you would like more information, or would like to read the full post with case studies, please click here.

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Alcohol and the Menstrual Cycle: New post at Nutrition Nuts and Bolts

Last quarter I wrote a research paper on whether the menstrual cycle affects alcohol metabolism. I’ve summarized the paper over at Nutrition Nuts and Bolts (read the post).

Screenshot of the post at Nutrition Nuts and Bolts titled

Overall, the research doesn’t support the idea that the menstrual cycle affects the metabolism of alcohol, but like all science topics, more research could reveal something else. Read the post and let me know what you think.

Thanks for reading!
–Shelly