Hot Dogs Nutrition Facts: Limit the Damage

Posted by mturcotte in food facts

Hot dogs, synonymous for many with ‘summertime’ food, will never be mistaken for a health food. But how bad are they? Can you do minimal diet damage and still enjoy an occasional hot dog as a treat? Why are they so unhealthy to begin with? First, the bad news: hot dogs are processed meat products, full of calories, sodium, cholesterol and fat. This processed ‘cured’ meat product contains sodium nitrite, a preservative that gives hot dogs a pinkish-red color and helps to prevent botulism food poisoning. Cooked over hot coals, nitrite can react with naturally occurring compounds in processed meat to form nitrosamines/ nitrosamides, connected with the development of certain types of cancers. Add to that the fact that consuming a diet rich in red meat alone is connected with an increased risk of developing colon cancer…for overall health, it is best to limit red meat consumption but be particularly cautious with processed meats (deli meats, bacon, sausage, hot dogs…).

Now for some good news: hot dogs can be a better choice than regular hamburgers (calorie and fat-wise) and don’t have to be ‘off-limits.’ Choose wisely when you can and balance less nutritious food items (like processed meats) with better choices (whole grains, fruits and vegetables). Here are some guidelines for limiting the damage in your favorite summertime treat:

Choose small or regular-sized pork or beef hot dogs over ‘jumbo’ hot dogs. A smaller-sized hot dog (around 40 to 50 grams) typically offers less than 150 calories per wiener but a jumbo dog (close to twice the size) can provide, predictably, twice the amount of calories, and that’s before the hot dog bun and condiments.
Look for brands of hot dogs that are low in saturated fat (providing no more than 3 grams per wiener, 2 grams is even better) and not too high in sodium (about 400 to 450 mg per wiener).
Try a veggie or turkey dog instead. You may not save much on sodium, but you will on calories and fat, and consume no saturated fat by choosing these dogs. A veggie dog offers, on average, 60 to 70 calories, less than 2g fat and less than 400 mg sodium. Veggie hot dogs are also sodium nitrite-free.
Finally, choose a whole grain hot dog bun and be careful with high-calorie toppings. Try a squeeze of yellow mustard, onions and tomatoes. Keep in mind that most condiments are sodium-rich. Balance your plate with healthy choices, such as fresh watermelon and a three-bean salad.

Gluten-Free Nut and Seed Flour Alternatives

Posted by mturcotte in gluten-free

On a gluten-free diet? Or just want to try some alternative flours for baking, thickening soups and stews or other applications? Then you’ve come to the right place. There are many gluten-free flour alternatives, some of which are also whole grain. In this piece, we’ll review gluten-free nut- and seed-based meals/flours such as almond meal/flour, peanut flour and flaxseed meal/flour.

Gluten-free nut-based meals/flours:

Almond meal (almond flour) is made from blanched almonds is low in carbohydrates and high in protein. Completely gluten-free, it contains heart-healthy klonopin 2mg unsaturated fats and makes crusts crunchy, adds moisture and a nutty flavor to pastries, baked goods and dessert fillings. A 3/4 cup serving offers 6g protein, 3.5g fiber, 14g fat (nearly all unsaturated) and a whopping 10 IU (International Units) of vitamin E (roughly 35% of the Recommended Daily Value). The typical American diet, even a fairly healthy diet, often comes up short on this important antioxidant. Because of its unsaturated fat content, almond meal has a short shelf life.
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Peanut flour is made from crushed peanuts that have been partially or fully defatted. Peanut flour is high in protein, offering 8g per 1/4 cup, defatted. Use this gluten-free alternative to thicken soups, sauces and stews, add a nutty flavor to baked goods or savory main dishes.

Gluten-free seed-based meal/flour:

Flaxseed meal, made by milling whole flaxseeds, is available at many grocers bagged and ready-to-use. Add flaxseed meal to smoothies, yogurt and cereals. The health clomid without prescription benefits of naturally gluten-free flaxseeds are many. They offer anti-cancer benefits (particularly breast cancer as they contain lignans, compounds with antioxidant and anti-estrogen properties). Flaxseeds are a rich source of dietary fiber (4g per 2 tbsp. of flaxseed meal) and are an excellent plant source of the heart-healthy omega-3 essential fatty acids (1.8g per tbsp. ground flaxseed). In baked goods, you can use flaxseed meal in your gluten-free baking as a fat or egg substitute. Flaxseed meal also has a short shelf life and should be kept in an airtight container in the refrigerator.

Gluten-Free Diet Q&A

Posted by mturcotte in gluten-free

What is a gluten-free diet and who is it best for?

Registered dietitians (RDs) and medical doctors recommend those with diagnosed celiac disease adhere to a gluten-free diet. Individuals with celiac disease suffer from a variety of symptoms, gastrointestinal and otherwise, whenever they consume gluten, a protein found in grains such as wheat, rye, barley and (possibly) oat. It is an immune system response.

Even if a physician is able to rule out celiac disease, you can still suffer from a ‘gluten sensitivity.’ This is hard to prove or disprove because it is based on numerous non-specific symptoms such as gas, bloating and abdominal pain, headaches and skin conditions (without another likely cause)…even depression. If symptoms become less severe or disappear by following a gluten-free diet, it might be right for you. However, following a gluten-free diet is not easy and can be expensive. In addition, and gluten-free food products are not necessarily healthier, despite popular belief.

Why have gluten-free diets gained popularity within the past decade?

A combination of factors is likely responsible for the gluten-free diet’s popularity. The number of official diagnoses has increased significantly in the 10 to 12 years. This is mainly due to an increase in Celiac disease incidence and increased public awareness.

According to the University of Chicago, it is estimated that just over one in 130 individuals suffer from Celiac disease in the U.S., but twice as many individuals experience ‘related’ symptoms. Celiac disease runs in families, particularly among first degree relatives. Some [experts] believe that Celiac disease is related to our development and foods we ate when we were young. The theory is that some decades ago we were not exposed to certain antigens in the environment that are present today. In past years the environment/food supply was “cleaner” than it is now. Whether or not this is true, these theories are transmitted through media and appear in books, fueling the gluten-free diet rage.

Because of increased public awareness and diagnoses, bookstores, restaurants, supermarkets and products have followed suit, attempting to keep up with the demand by jumping on the gluten-free bandwagon. There is also the celebrity trend angle. The gluten-free diet has become a popular venue (with celebrities) for promoting overall health, alleviating numerous ailments and aiding in weight loss. It is not a weight loss diet, however, celebrity diets tend to influence the public. Finally, there is the ‘eating gluten-free is healthier’ belief. At least 1/3 of those that purchase gluten-free products believe that they are actually healthier than conventional options. Gluten-free food products may be less nutrient-dense, lower in dietary fiber and higher in calories than their whole grain counterparts.