Questions! Questions!
Answers! Answers!
March 2008 | by Anna R. Kanianthra, MS, RD, LD
Reprinted with permission from Taste For Life

Nutritionist Anna R. Kanianthra, MS, RD, LD, manages the Women, Infants, and Children (WIC) program for Fairfax County, Virginia, and serves on the Global & Community Health faculty at George Mason University.

[from L. D., via e-mail]
Q: I am 25 years old and recently had my cholesterol checked. Compared to last year’s results (250), my cholesterol level is increasing (270). I believe my LDL was 153 and HDL was 103. At 5’4” I weigh around 128, and my body fat is 17 percent. I don’t eat much red meat. Why is my cholesterol so high at such a young age? Any suggestions on lowering cholesterol?

A: The total cholesterol level is not the determining factor for one’s risk of heart disease. The ratio of total cholesterol/HDL level is the best indicator of heart disease risk. For example, if a person has a total cho-lesterol of 200 mg/dL and an HDL cholesterol level of 50 mg/dL, the ratio would be 4:1 (divide 200 by 50). The goal is to keep the ratio below 5:1. The optimum ratio is 3.5:1 or below. Using this formula, you have an optimum ratio.

Genetic factors play a role in cholesterol, as well as diet and exercise. For those trying to achieve a healthy cholesterol level, it’s important to work with a healthcare provider on a diet and exercise program. In general, the American Heart Association recommends eating fish at least twice a week; choosing whole-grain foods high in fiber, including plenty of vegetables and fruits in your diet; and selecting fat-free, 1 percent, or low-fat dairy products. Also cut back on foods containing partially and/or hydrogenated vege-table oils (trans fat sources) and saturated fats.

John P. Cooke, MD, PhD, head of Stanford Medical School’s vascular unit, recommends garlic and sterol- and stanol-containing margarine substitutes to help lower cholesterol.  

[from S. H., via e-mail]
I have two questions.

Q1: On TV I’ve seen soy flour used as a lower carb alternative to all-purpose flour. Is it healthier than whole-wheat flour? A: Made from roasted soybeans that have been ground into a fine powder, soy flour is high in protein. There are three kinds of soy flour available:            
1. natural or full fat, which contains the natural oils found in the soybean            
2. defatted, which has the oils removed during processing            
3. lecithinated, which has the natural emulsifier lecithin added to it. Soy flour is gluten-free. Gluten gives structure to yeast-raised breads. Therefore, if there is no gluten, you will get a very flat loaf. You can use about 15 percent soy flour in recipes to produce a dense bread with a nutty flavor and a wonderful, moist quality.

Q2: I’ve noticed some supposedly healthier products contain evaporated cane juice. Isn’t this the same as sugar? How is it healthier? A: Evaporated cane juice is minimally processed and unbleached; if it’s organic, it was made without synthetic pesticides. But trace minerals and vitamins in “unrefined” sugars are negligible. Most Americans have far too much sugar in their diets and would do well to cut down on sugar intake altogether.  

[from M. P., via e-mail]
I am a mom of an 18-month-old son. Ever since I found out I was pregnant, I have been more careful about my diet so I could have a healthy baby. That’s when I started reading your magazine each month, and I continue to look forward to getting a new edition and learning something new in the nutrition world. Here are some questions I came up with:

Q1: I have been making all the baby food for my son, while I still continue to nurse and try to introduce various tastes every so often. Are there certain vegetables or fruits not to give my baby at this age?
A: The best way to introduce new foods to a young child is to try one new vegetable or fruit at a time, so you can see if there are any adverse reactions (e.g., rash, hives, red cheeks, stomachache, or congestion). Every child is different, and sensitivities or allergies will vary accordingly. Use organic produce whenever possible to minimize potential toxins.

Q2: I have heard that honey is not good for babies, but maple syrup and molasses are OK. Do you have good recipes for baby food using those sweeteners?
A: Never give honey to an infant under one year of age; young babies don’t have the natural protection against bacteria that toddlers and older children do. But why not train your child’s taste buds to enjoy foods without added sweeteners? This is a great opportunity to build a foundation of healthy eating choices for your child. Using various fruits in baby food is not only nutritious but is also a truly natural way to introduce sweets to your child.

Q3: By boiling vegetables until they get soft enough for my baby to chew, am I destroying many of the nutritious minerals?
A: You do lose some nutrients by boiling. Try steaming vegetables instead: They’ll still be soft enough for your baby to chew but will be more nutritious.