Stephanie Kay Nutrition

Real Food for Real Life

Lentil Breakfast Bowl

Published on by

Although lentils may not be the first thing that comes to mind when you think of breakfast, they are a great source of vegetarian protein to start the day, and this quick and easy protein-packed lentil breakfast bowl is a great way to do it.

Lentils for Breakfast

This recipe calls for Puy lentils specifically, because I think they have the best texture, however, green or brown lentils would work just as well. To help cut down on prep time, I recommend cooking the lentils ahead of time so all you need to do is cook the kale and fry an egg in the morning. If you’re not a fan of lentils, feel free to use rice or quinoa instead.

More Breakfast Bowls:

Brown Eggs vs. White Eggs: Which is Healthier?

Published on by

If you are confused about brown eggs vs. white eggs, you are certainly not alone. However, you might be surprised to learn that the difference between brown eggs and white eggs has very little to do with the egg itself and everything to do with the chicken. So here is a breakdown of the difference between brown eggs and white eggs, and an answer to which one is healthier.

Brown Eggs vs. White Eggs: Which is Healthier?

Table of contents

What’s the difference?

The difference between brown eggs and white eggs is simply the breed of chicken that lays the egg. The color of an eggshell depends entirely on the breed of chicken from which it comes; generally speaking, white eggs come from white-feathered chickens, while brown eggs come from brown-feathered chickens (1).

In fact, there are many different breeds of chicken worldwide, with a variety of feather colors, that produce a wide variety of colored eggs. Although brown eggs and white eggs are the most common colors found in grocery stores, chicken eggs can actually come in many different colors, including white, brown, blue, green, pink, and cream (2).

Brown Eggs vs. White Eggs: Nutrition

All eggs are nutritionally similar, regardless of color, grade, or size. Here is a nutritional comparison of the calories, protein, fat, and carbohydrate content of a serving of 2 large brown eggs vs. white eggs (3, 4).

Nutrition per 2 large eggs Brown EggsWhite Eggs
Calories160 calories160 calories
Protein13.0 grams13.0 grams
Fat11.0 grams11.0 grams
Carbohydrate1.0 grams1.0 grams
Fiber0.0 grams0.0 grams
Sugar 0.0 grams0.0 grams

Both brown eggs and white eggs are a source of high-quality protein, omega-3 fatty acids, vitamins, and minerals. Nutritionally speaking, brown eggs and white eggs are identical unless the hen’s feed has been enhanced for specialty eggs such as omega-3 eggs. In fact, studies show that the color of the shell has no nutritional impact on the egg; rather, it is the environment and diet of the hen (5).

Why Are Brown Eggs More Expensive?

Brown eggs tend to cost more because brown hens are typically larger than white hens and, therefore, eat more feed (6). Although the increased price point may give consumers the illusion that brown eggs are the healthier option, that is not the case.

Are Brown Eggs Healthier Than White Eggs?

No, brown eggs and white eggs are nutritionally equivalent. Egg per egg, brown eggs and white eggs provide equal amounts of protein, fat, carbohydrates, vitamins, and minerals per serving.

The Bottom Line

Eggs come in many colors and all varieties are good sources of nutrition. The difference between brown eggs and white eggs is simply the breed of the hen; both colors provide protein, healthy fats, vitamins, and minerals.

Black Bean and Corn Salad

Published on by

Made with black beans, corn, avocado, and a cilantro-lime dressing, this black bean and corn salad is high in fiber and filled with healthy fats. This colorful salad works well as a light vegetarian meal, topped on a bed of lettuce, or as a vibrant side dish to grilled chicken, meat, or fish.

Black Bean and Corn Salad

Not only is this salad perfect for a summer BBQ but it keeps well in the fridge making it a great meal prep idea for quick and easy weekday lunches. If you want to make it ahead of time, just be sure to reserve the avocado until it’s time to serve to help keep it fresh and ensure it does not brown.

More Bean and Corn Salad Recipes:

Goat Cheese Grilled Cheese

Published on by

Grilled cheese is a classic lunch but why not mix it up with a goat cheese grilled cheese? Made with soft goat cheese, pesto, tomatoes, and spinach, this goat cheese and vegetable sandwich is perfect for a simple yet delicious and nutritious lunch.

Goat Cheese Grilled Cheese

Making a healthy grilled cheese is simple; it’s all about the ingredients. Although this particular recipe calls for sourdough bread and soft goat cheese, there are plenty of different healthy bread options and healthy cheese options to choose from.

More Healthy Lunch Ideas:

Volume Eating 101

Published on by

If you are someone who wants to consume a full plate or bowl without negatively impacting your health or weight loss goals, volume eating might be a good strategy for you. Here is a complete beginner’s guide to volume eating; what it is, how it works, the difference between high-volume and low-volume foods, and some examples of volume eating.

Plate of whole wheat pasta with zucchini, bell peppers, and fresh basil.

What is Volume Eating?

Volume eating is a concept, strategy, or method of eating that allows for large consumption of food while minimizing calorie intake. Given that, gram per gram, different macronutrients provide a different number of calories, volume eating allows you to prioritize high-volume foods to help increase satiety and fullness without increasing calorie intake. Volume eating is based on the fact that:

  • A food’s physical weight and calorie content are not directly correlated,
  • The calorie content of food is determined by its macronutrient content,
  • Different macronutrients provide different amounts of calories per gram (protein = 4 calories per gram, carbohydrates = 4 calories per gram, fat = 9 calories per gram).

In short, volume eating is a way of eating more food without overly increasing calorie intake.

Infographic of graph of how calorie density and portion size affect volume eating.

High-Volume vs. Low-Volume Foods

The energy density, or calorie density, of a food is based on its macronutrient content and balance. Foods high in fat and/or more concentrated in sugar are considered “low-volume foods”, given that fat contains more than double the number of calories per gram compared to protein and carbohydrates, while foods high in fiber and/or water content are considered “high-volume foods”, given that both fiber and water provide little to no calories per gram.

Per 1 cupSpinachAppleWhite RiceAvocadoOlive Oil
Weight30 grams125 grams186 grams230 grams216 grams
Calories7 calories65 calories242 calories368 calories1,910 calories

Based on raw spinach, raw apple with skin, cooked medium-grain white rice, avocado, and olive oil (1, 2, 3, 4, 5).

Infographic of examples of high-volume foods, moderate-volume foods, and low-volume foods.

What are high-volume low-calorie foods?

High-volume foods have a high water, high fiber, and low sugar content and are, therefore, low in calories per serving, and can be consumed with be consumed with little attention to portion size. High-volume food includes:

  • Leafy green vegetables (lettuce, spinach, kale, etc.)
  • Cruciferous vegetables (cabbage, cauliflower, Brussels sprouts, and broccoli, etc.)
  • Stem and other vegetables (peppers, onions, zucchini, celery, etc.)
  • Fruit (especially citrus fruits and berries)

What are moderate-volume moderate-calorie foods?

Moderate-volume foods have a high water, moderate to high fiber, and moderate to high sugar content and are, therefore, higher in calories per serving. It is important to be mindful of portion size when consuming these foods. Moderate-volume food includes:

  • Root vegetables (beets, carrots, sweet potatoes, etc..)
  • Whole grains
  • Lean cuts of meat

What are low-volume high-calorie foods?

Low-volume foods have a low water, low fiber, and high sugar content and are, therefore, the highest in calories per serving. It is important to be very mindful of portion size when consuming these calorie-dense foods. Low-volume food includes:

  • Fatty cuts of meat
  • Cheese
  • Butter
  • Oils
  • Nuts
  • Seeds
  • Fruit, dried or juiced
  • Honey
  • Maple syrup
  • Sugar

Benefits of Volume Eating

Whether your goal is to lose weight, gain weight, build muscle, improve athletic performance, or support your general health, there are many health benefits to volume eating.

1. Support Weight Loss Goals

Volume eating is a great way to consume nutrient-dense foods and support weight loss. Since high-volume foods have a high water and high fiber content, they are lower in calories and are more satiating than low-volume foods. Consuming high-volume, low-calorie foods is a strategy to cut calories and create a calorie deficit while remaining satisfied.

2. Increase Satiety and Fullness

Focusing on nutrient-dense, high-volume whole foods helps to keep you full and satisfied. Since most high-volume foods, such as fruits and vegetables, are rich sources of fiber and water, they help to keep you full since they, quite literally, help to keep your stomach fuller. In fact, high-volume low-calorie foods, such as oranges, apples, and popcorn, have been shown to be some of the most filling foods.

3. Allow for Higher Food Consumption

If you are someone who “eats with your eyes” and wants your bowl or plate to look full, volume eating is a great tool for you. Not only does it allow for larger portions (i.e. full bowls and plates), but it also helps to increase your intake of fiber, vitamins, and minerals at the same time.

4. Manage Calories without Counting Calories

Volume eating is a great way to support and manage calorie intake without tracking calories. Although having a full bowl or plate is often construed as a bad thing – more volume must mean more calories – that’s not the case. By focusing on leafy greens, vegetables, fresh fruits, and whole grains you can eat in a high volume (i.e. massive portion size) with little impact on the total number of calories you are consuming.

6. Increase Nutrient and Fiber Intake

Since high-volume foods are primarily fruits and vegetables, volume eating is a simple yet highly effective way to increase your intake of high-fiber foods without much effort.

Infographic of examples of volume eating meals.

Examples of Volume Eating

If you’re a volume eater and you want your plate or bowl to look full when you make a meal, here are some hacks or tips that you might find useful.

  1. Cook a sliced apple into oatmeal.
  2. Add cooked veggies to a bowl of pasta.
  3. Snack on popcorn instead of nuts.
  4. Add chopped veggies to scrambled eggs.
  5. Serve casseroles or meat dishes on a bed of lettuce.
  6. Use salsa as a condiment or a dip.
  7. Cook lentils and mushrooms into ground beef.
  8. Cook chopped cauliflower with rice.
  9. Eat fresh fruit instead of dried fruit.
  10. Add a side salad to every meal.

To be clear, these examples do not imply that the original version or option is unhealthy. It’s simply a way to increase the overall volume of food you are eating without compromising your health goals.

Volume Eating Meals:

The Bottom Line

Volume eating is an eating strategy that focuses on increasing the consumption level of lower-calorie foods. Although all whole foods have a place in a healthy diet, if you have a goal of weight loss or consider yourself a “volume eater” it is important to be mindful of portion sizes of low-volume foods, while you can enjoy high-volume foods without as much concern. Higher volume does not always mean higher calories; it all depends on what you are creating that volume with.

Banana Blueberry Muffins

Published on by

These healthy banana blueberry muffins are everything you love about banana bread and blueberry muffins combined into a delicious and healthy treat. The use of ripe bananas helps to add moisture and sweetness to the batter to make the muffins light and fluffy while being low in sugar and calories at the same time.

Healthy banana blueberry muffins in an open muffins wrapper on a cutting board.

If you love blueberry muffins, you’re going to love these blueberry banana muffins. Honestly, these are some of the BEST healthy muffins I’ve ever made! Moist, fluffy, flavorful, and just the right amount of sweetness, these muffins are a kid-approved snack or breakfast that the whole family is sure to love.

[adthrive-in-post-video-player video-id=”gG6mRVZD” upload-date=”2023-03-02T20:09:31.000Z” name=”Healthy Banana Blueberry Muffins” description=”These healthy banana blueberry muffins are low in refined sugar and calories, while still being easy to make, moist, fluffy, and delicious.” player-type=”collapse” override-embed=”false”]

What You’ll Need

These banana blueberry muffins are so moist, fluffy, and flavorful, you won’t even notice how healthy they are. Here is a list of the ingredients you will need to make them:

  • Flour: This recipe calls for all-purpose flour; however, you could certainly use whole wheat flour if you prefer. Although it will create a slightly denser banana blueberry muffin, it will increase the protein and fiber content slightly.
  • Bananas: Because you can’t make blueberry banana muffins without bananas. For the best results, ensure that your bananas are very ripe; not only will this add more flavor and sweetness, but it will add moisture as well.
  • Blueberries: The second essential ingredient in these muffins. You can use fresh or frozen blueberries.
  • Vanilla Extract: To enhance the flavor of the muffins.
  • Sugar: A bit of sugar to enhance the sweetness of the bananas.
  • Butter: To ensure the muffins are moist, while unsalted butter is recommended, salted and unsalted butter will work.
  • Egg: To add structure and height.

In addition to the above, you’ll need some leavening agents (baking soda, baking powder, and salt) to ensure the muffins are light and fluffy.

Ingredients for banana blueberry muffins: flour, baking soda, baking powder, salt, sugar, egg, vanilla extract, butter, bananas, blueberries

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour, I recommend Bob’s Red Mill.

To Make them Dairy-Free: Swap the butter for coconut oil.

To Make them Vegan: Swap the butter for coconut oil and use a flax egg instead of the egg.

Bowl with wet ingredients and dry ingredients in a white bowl with a spatula
Mixed muffin batter in a white bowl with a spatula

How to Make Healthy Banana Blueberry Muffins

Like most muffin recipes, these healthy blueberry banana muffins are super easy to make, here’s what you’ll do:

  1. Mix the dry ingredients.
  2. Mix the wet ingredients.
  3. Add the wet ingredients to the dry ingredients.
  4. Gently mix the batter and then fold in the blueberries.
  5. Add the batter to a muffin tin, dividing it evenly.
  6. Transfer the muffin tin to the oven and bake until golden brown.
  7. Allow to cool, eat, and enjoy!

I’ve shared the instructions to make these muffins by hand using mixing bowls, however, if you’d prefer to use an electric mixer, simply swap the order; begin by adding the wet ingredients to the mixer, mix until well combined, then add the dry ingredients and mix until a batter is formed, then turn off the mixer and gently fold in the blueberries by hand.

Mixed banana muffin batter in a bowl with fresh bluebberies about to be mixed in
Mixed batter for banana blueberry muffins

Tips for the BEST Banana Blueberry Muffins

Wondering what makes a delicious, healthy, homemade muffin? Here are my top tips:

Don’t overmix the batter. Overworking the batter will activate the gluten resulting in dense and chewy muffins instead of fluffy ones.

Don’t overfill the muffin cups. As a general rule, fill your muffin cups about 2/3 to 3/4 full, that will leave enough room for the muffins to rise without overflowing. If you want to make extra-large muffins, use freestanding paper baking cups.

Don’t overbake your muffins. Overbaking muffins will result in a dry muffin with a hard top. Keep a watchful eye on your muffins as they bake and bake them just until a toothpick inserted into the center comes out clean, or even with a few moist crumbs.

Allow the muffins to cool in the muffin tin. Once baked, allow the muffins to cool in the muffin tin for a few minutes before transferring them to a cooling rack. This will help to prevent them from falling apart as extra-warm muffins can break when you try to remove them from the mufifn pan directly out of the oven.

Banana blueberry muffins fresh out of the oven in a muffin tin

Red’s Nutrition Tip

While these muffins contain 15 grams of sugar per muffin, which is relatively low for a muffin recipe, it’s important to understand the majority of this sugar is provided by the natural sugars present in the banana and blueberries, and only a small amount is from the added white sugar. Moreover, these muffins are relatively high in fiber compared to other muffin recipes, containing 6 grams of fiber per serving, which helps regulate the body’s use of sugar, helping to keep hunger and blood sugar in check.

Bluebbery banana muffnis on a cutting board in an open muffins liner ready to eat

Banana Blueberry Muffins FAQs

Is it better to use fresh or frozen blueberries for blueberry muffins?

You can use fresh and frozen blueberries in muffins, they will simply provide a slightly different result. Frozen blueberries will cook during the baking process, almost “melting” into the muffins, because the skin becomes more fragile after freezing, however, if they thaw before adding them to the batter their juices can bleed into the muffins and turn the batter a blue-ish color. Fresh blueberries are sturdier, keeping them more intact after baking, and are more likely to “burst” when you bite into them. Overall, both work well and the best option is subjective to personal preference.

Should frozen blueberries be thawed before baking muffins?

It’s best to keep frozen blueberries frozen before adding them to muffin batter. If thawed, the blueberries will release some of their juices, which will bleed into the batter turning the entire batter blue. If using thawed frozen blueberries, you can strain the berries and pat them dry with a paper towel to remove any excess juices to stop the blueberries from bleeding into the batter.

How to keep blueberries from sinking in muffins?

Tossing your blueberries in flour before adding them to the muffin batter can help to stop them from sinking to the bottom. The light coating of flour around the blueberries will absorb some of their liquid, making them less likely to sink to the bottom of the muffins.

Banana blueberry muffin on a cutting board with a bite eaten

Storage + Reheating

To Store: Allow the muffins to cool and then place them in an airtight container and store them at room temperature for up 4 days or in the refrigerator for up to 6 days.

To Freeze: Allow the muffins to cool completely and then place them in a single layer in a freezer bag and store them in the freezer for up to 3 months.

To Reheat: To thaw frozen muffins, allow them to thaw at room temperature, or use a thaw setting on your microwave. Once thawed, you can warm them in the microwave for 30 seconds, or in the oven at 350°F wrapped in aluminum foil for 5-10 minutes

More Banana and Blueberry Muffin Recipes:

Lemon Pepper Chicken Thighs

Published on by

Made with kitchen and pantry staples, these grilled lemon pepper chicken thighs are perfect for a simple yet healthy weeknight meal. Packed with zesty lemon flavor, a dash of pepper, and grilled to perfection this lemon pepper marinade easily elevates humble boneless chicken thighs from good to great.

This recipe calls for boneless chicken thighs, however, you could easily use bone-in chicken thighs if you prefer; simply increase the cooking time by a few minutes per side or cook until all of the juices run clear. This lemon pepper marinade also works well on chicken breasts, pork chops, salmon, or fish.

More Chicken Thigh Recipes:

Fiesta Salad

Published on by

Filled with colors and flavors, this fiesta salad is a party in your mouth. Made with black beans, corn, avocado, grilled chicken, and a cilantro-lime dressing, this salad is not only easy to make but it’s a healthy and well-balanced meal.

Fiesta Salad with Chicken

This recipe is designed to serve one, however, you could easily double or triple the ingredients and turn it into a make-ahead lunch or meal prep idea. Just store the ingredients in separate containers and wait to add the avocado and cilantro-lime dressing until it’s time to serve.

More Healthy Salad Recipes:

Food Combining: Myth or Fact?

Published on by

Food combining is a method of eating that only allows for certain food combinations in an effort to support digestion and overall health. But is there any truth to the claims and the rules of food combining? Here is everything that you need to know about food combining and whether it makes a difference or not.

Food Combining

 

What is food combining?

Food combining is a style of eating that only allows for specific food combinations. The concept is based on the claim that different foods digest at different rates, have different transit times in the GI tract, and require different pH environments: proteins need an acidic environment to be broken down, whereas carbohydrates require an alkaline environment. Proponents of the food combining diet suggest that the consumption of protein-rich foods with carbohydrate-rich foods promotes gas, bloating, poor digestion and, therefore, poor absorption of nutrients. Based on these theories, food combining diets recommend consuming certain foods on their own or in specific combinations for “optimal digestion”.

Food combining principles are largely rooted in the practice of Ayurvedic medicine, were more widely introduced in the 1920s by physician William Howard Hay, creator of the Hay Diet, and have recently become re-popularized by celebrities, social media influencers, and YouTubers. (1)

The Food Combining Rules

Although there are different variations of food combining diets, the general concepts and rules are the same:

  • Always eat fruit alone or on an empty stomach,
  • Do not combine proteins with starches,
  • Eat starches alone or with non-starchy vegetables,
  • Eat meat, dairy, fish, and eggs with non-starchy vegetables,
  • Eat nuts, seeds, and dried fruits with raw vegetables.

In fact, depending on what protocol you follow, there are detailed charts designed to guide you through recommended food combinations. (2)

The Claims

The primary proposed benefit of the food combining diet is that it will make digestion more “efficient” and, therefore, improve nutrient absorption, improve gut health, alleviate digestive symptoms and improve detoxification. Advocates of the diets claim that:

  • Consuming proteins, starches, and/or fruits together will cause digestive symptoms and impair nutrient absorption,
  • Improper food combinations can also “confuse” the body given different foods require different enzymes to be digested,
  • Poor food combining will slow down digestion and increase the build-up, fermentation, and release of “toxins”,
  • Proper food combining allows the stomach to maintain proper pH balance and enzyme production,
  • Proper food combining requires less energy by the body to digest food,
  • Proper food combining can promote weight loss.

It is also believed that poor food combinations can promote disease and illnesses.

Is food combining science-based?

Unfortunately, science does not support the claims of food combining. In fact, the theories presented largely ignore the biology of the human body and the digestive system.

Digestion is a complex system made up of numerous parts that work together to break down, digest, absorb, assimilate and defecate the food that we consume. The components of the digestive system work in unison using a top-down approach where each step triggers the next. Contrary to the theories proposed by advocates, the food we consume does not just “mix” in the stomach, it travels through our digestive tract passing through the mouth, esophagus, stomach, small intestine, large intestine, and anus while triggering reactions from our liver, pancreas, and gallbladder along the way. (3)

In fact, very little digestion occurs in the stomach. The process of digestion actually begins in the mouth, as the smell of foods helps to trigger the production of our salivary enzymes and the process of chewing our food stimulates the production of amylase, the enzyme required for the digestion of carbohydrates. (3)(4) As food continues to move through the digestive tract and into the stomach, gastric juices are released to help break down protein and the highly acidic environment kills any microorganisms in the food and, combined with the action of the enzyme pepsin, results in the catabolism of protein in the food. During this process, the stomach acts as a “holding tank”, churning food to chyme before it enters the small intestine where the acid from the stomach is neutralized and the nutrients from our food are further digested and absorbed into the bloodstream. (4) Only a small amount of chyme is released into the small intestine at a time. As it does, the liver secretes bile to help break down fats and the pancreas releases enzymes to further break down carbohydrates, protein, and fats. (4)(5) Therefore, contrary to the theories presented by food combining diets, the human body’s digestive tract is a complex and hard-working system that does not need to choose between digesting proteins, starches or fats.

Moreover, the idea that combining certain foods will “disrupt” the pH environment is misguided and misunderstood. Although it is true that certain enzymes require specific pH environments to function optimally, the consumption of more alkaline or acidic foods does not significantly change the pH of your digestive tract. Not only do enzymes function in different areas of the digestive tract but the acidity level of your digestive tract is controlled by the body’s own sensors. Although the stomach itself is a very acidic environment, with a low pH of 1.5 to 2, it becomes acidic when any food enters the stomach, not just protein. (4) This acidity kills microorganisms, breaks down food tissues, and activates digestive enzymes. As food moves from the stomach to the small intestine, the pancreas releases enzymes with an alkaline solution rich in bicarbonate that neutralizes the acidity of chyme from the stomach, which activates the enzymes to break down starches, disaccharides, proteins, and fats. (4) The pancreas actually releases these enzymes in response to the drop in pH when the acidic stomach contents enter the small intestine. Ironically, the more acid your stomach produces the more alkaline your pancreas response will be, making it an ideal environment for both the digestion of protein and carbohydrates. (5)(6)

As for fermentation and the build-up of “toxins”, thanks to its acidic environment, fermentation does not occur in the stomach. The area where fermentation does occur in the digestive tract is in the large intestine, where it is a good thing. The natural fermentation of undigested carbohydrates, specifically prebiotic fibre, allows for the creation of trillions of beneficial bacteria known as probiotics, which have shown to be incredibly beneficial to our health.

And finally, there is no evidence to show that food combining in any form supports weight loss. One study did compare the effects of a “food combining diet” and a “balanced diet” it found that both diets elicited similar effects on weight loss. (7) The physiology of weight loss is based on a calorie deficit, not a specified eating style or combination of foods. Therefore, in order to support a goal of weight loss while following a food combining diet, one must still maintain a calorie deficit.

Benefits of Food Combining

Promotes Whole Foods

Generally speaking, food combining promotes a diet of whole foods, which is ideal for overall health. Although it does not allow for certain combinations of whole foods it does promote their consumption.

Drawbacks of Food Combining

Can be Restrictive

Given the rules and guidelines, food combining is a restrictive way of eating. Learning the rules and taking the time to implement them at mealtime can become very tedious and time-consuming, and may promote disordered eating behaviors.

Ignores the Complexity of the Digestive System

The claims made by the food combining diet largely ignore the complexity of the body and digestion. The digestive system is a complex system that is designed and equipped to process different macronutrients at the same time. The human body evolved consuming various combinations of foods and macronutrients, influenced by geography, religion, and culture, which has allowed the digestive system to evolve with the ability to digest various food combinations.

No Scientific Evidence

Although proponents of food combining make many claims about its health benefits, there is currently no scientific evidence to support them. Not only does the biology of the digestive system not support the claims that different foods require different digestive environments but there are no studies to support the proposed benefits of food combining.

So, does food combining work?

There has been very little direct research into food combining and there is very little evidence to support the food combining claims. The human body evolved eating whole foods and the digestive tract is a complex system designed to multi-task and digest a wide variety of foods and macronutrients at one time.

Moreover, almost all whole foods contain a combination of macronutrients; most proteins contain a combination of protein and fat; while beans and lentils contain a combination of starch and protein; and whole grains, nut, and seeds contain a combination of starch, protein, and fat. Therefore, the suggestion that macronutrients need to be consumed individually or in specified combinations is simplistic at best, nor does it allow for the basic physiology or biology of humans, animals, or plants.

The Bottom Line

At this time, there is very little evidence to support the claims that food combining improves digestion, promotes weight loss or decreases the potential for disease. If an individual feels that the food combining rules work for them, they can certainly follow them, however, there is no benefit or need for everyone to do so.

Spinach Ricotta Pasta

Published on by

Made with pantry and kitchen staples, this spinach ricotta pasta recipe is perfect for a quick and easy weeknight meal. Not only does the use of ricotta cheese allow for a rich and creamy texture, but it helps to add a much-needed boost of protein and the inclusion of spinach helps to add a boost of fiber at the same time.

Spinach Ricotta Pasta

Although pasta gets a bit of bad rap, pasta is healthy and can certainly be included in a healthy diet. This spinach and ricotta pasta specifically calls for spaghetti, however, you can certainly use any type of noodle you enjoy or have on hand: spaghettini, fettuccine or tagliatelle would all work particularly well. You can also use whole wheat pasta to add more fiber to the dish.

More Healthy Pasta Recipes:

Coconut Fish Curry

Published on by

This coconut fish curry recipe is a quick and easy one-pot meal that is filled with Thai flavors and bright colors. Made with flaky cod, coconut milk, and plenty of vegetables, this fish curry is a well-balanced meal complete with protein, carbohydrates, and healthy fats making it a delicious and nutritious weeknight dinner.

Coconut Fish Curry

Although this fish curry recipe calls for cod, you could easily use halibut, hake, haddock, snapper, or any type of flaky white fish.

More Fish Curry Recipes:

What is Xanthan Gum?

Published on by

If you’ve been reading labels, you’ve definitely seen xanthan gum in the ingredients list of certain foods. Be it gluten-free bread, baby formula, cottage cheese, or beef jerky, xanthan gum is found in many of our favorite food products. But what is xanthan gum? Is it safe? And is it good for you? Here is everything that you need to know.

What is Xanthan Gum?

What is Xanthan Gum?

Xanthan gum is a powdered food additive that is used as a thickening agent or emulsifier. Xanthan gum is named after Xanthomonas campestris; a bacteria that is used in the fermentation process of certain carbohydrates. The fermentation process of the sugar using the bacteria creates a gel-like substance that is dried and milled into a powder substance known as xanthan gum. (1)(2)

Xanthan gum was first discovered by scientists in the 1960s and is approved as a safe food additive in the USA, Canada, European countries, and many others. Although it is made in a laboratory, xanthan gum is a form of polysaccharide and soluble fiber; a type of fiber that dissolves in water and forms a gel-like substance in your digestive system, which has been shown to help balance blood sugar levels as it slows the absorption of sugar to the bloodstream. (3)

What Is Xanthan Gum Used For?

Xanthan gum can be used in a number of different ways; as an emulsifier, as a thickener or to create a creamy texture. Xanthan gum is able to suspend particles in a liquid or encourage liquids that don’t typically mix together to stay together, making it a great addition to salad dressings or sauces. (4) When added to liquid it dissolves to create a viscous solution, which can be used to increase the thickness of batters or improve texture and mouthfeel.

Is Xanthan Gum Bad for You?

Overall, there is very little evidence that xanthan gum could be harmful to you. The FDA and Health Canada, as well as many other countries around the world currently approve xanthan gum for use. (5)(6) Although xanthan gum is a laboratory-made food additive, it is important to understand that not all food additives are harmful or unhealthy. Aside from potentially triggering digestive issues or food allergies in a small number of people, xanthan gum is generally regarded as safe for consumption. (7)

Where is Xanthan Gum Found?

In the world of gluten-free baking, xanthan gum plays a particularly important role. Gluten in flour helps to add a natural elasticity and viscosity to the dough, which allows for air bubbles to form in bread, baked goods to rise and create shape and hold cookies together. Gluten-free flours and flour alternatives do not allow for this elasticity and texture to form, so xanthan gum helps to replicate these properties.

In addition to baked foods, xanthan gum can be found in numerous prepared food products that line our grocery store shelves. Although the exact approved uses of xanthan gum will vary from one country to the next, xanthan gum can commonly be found in:

  • Beef Jerky
  • Cottage Cheese
  • Creamed Cheese
  • Fish Roe
  • Gluten-Free Baked Goods
  • Ice Cream
  • Infant Formula
  • Margarine
  • Mincemeat
  • Mustard
  • Relish
  • Salad Dressing
  • Sherbet
  • Sour Cream
  • Whipping Cream

In addition to food products, xanthan gum is also used in lotions, creams, toothpaste, and shampoo.

The Takeaway

Xanthan gum is a powdered food additive that can be used as a thickening agent, stabilizer, or emulsifier in food production. It is commonly found in gluten-free baked goods, as well as dressings, sauces, and cheese products. Currently, there is little evidence to suggest that xanthan gum is harmful for consumption and it is approved for use in food and personal products in the USA, Canada, European countries, and many others.

Steel Cut vs. Rolled Oats: Which is Healthier?

Published on by

It’s no secret that oatmeal is a healthy breakfast but with so many types of oats to choose from it can certainly make things a little confusing. From steel-cut to rolled to quick-cooking to instant, there are so many different forms of oats available to us and you might be surprised to learn that they are a lot more similar than they are different. Here is everything that you need to know about steel-cut vs. rolled oats.

Small bowl of steel-cut oats and rolled oats on a dark background.

What’s the difference between steel-cut and rolled oats?

All oats begin as whole grains. Once harvested, the external husk of an oat kernel is removed, leaving the bran, the germ, and the endosperm intact. Unlike other grains, oats rarely have their bran or germ removed. Instead, the oat kernels, which are sometimes referred to as oat groats, can be made directly into different types of oats.

Steel-cut oats are made by slicing the oat groats into 2 or 3 smaller pieces with a steel blade, hence the term “steel-cut”. This process allows water to more easily penetrate the oat and reduces cooking time. (1) Steel-cut oats tend to have a coarser and chewier texture and nuttier flavor than other forms of oats, and typically take the longest to cook. Steel-cut oats are sometimes referred to as Irish oats.

Rolled oats, also known as oat flakes, are made by steaming and flattening oat groats with a roller, as opposed to cutting them with a blade. The more oats are steamed and flattened the quicker they cook and the softer their texture becomes. (2) Because they have been steamed and rolled, rolled oats are quicker to cook than steel-cut oats and can be used to make even quicker cooking versions such as quick oats and instant oats. Rolled oats are sometimes referred to as old-fashioned oats.

Other Types of Oats

In addition to steel-cut and rolled oats, oats can be found in many other formats, including:

Scottish Oats: Instead of cutting the oats with a steel blade, Scottish oats are made by stone-grinding oats groats, resulting in broken oat bits of various sizes.

Quick or Instant Oats: By rolling rolled oats thinner and/or steaming them longer you can further reduce the cooking time to create quick-cooking or instant oats.

Infographic with nutrition comparison of steel cut vs. rolled oats.

Steel-Cut vs. Rolled Oats Nutrition

Both steel-cut and rolled oats are good sources of carbohydrates and fiber and a moderate source of protein. Here is a comparison of a 1/2 cup serving (44 grams) of whole-grain steel-cut oats and old-fashioned rolled oats (3, 4, 5, 6).

Nutrition per 1/2 cup (44 grams)Steel-Cut OatsRolled Oats
Calories167 calories168 calories
Protein5.5 grams5.9 grams
Fat2.6 grams2.6 grams
Carbohydrate30.7 grams30.2 grams
Fiber5.3 grams4.6 grams
Sugar 1.1 grams1.0 grams

CALORIES: Steel-cut oats and rolled oats contain the same number of calories. A 1/2 cup serving of steel-cut oats contains 167 calories, while a 1/2 cup serving of rolled oats contains 168 calories.

PROTEIN: Rolled oats contain slightly more protein than steel-cut oats. A 1/2 cup serving of steel-cut oats contains 5.5 grams of protein, while a 1/2 cup serving of rolled oats contains 5.9 grams of protein.

FAT: Steel-cut oats and rolled oats contain the same amount of fat. A 1/2 cup serving of steel-cut oats contains 2.6 grams of fat and a 1/2 cup serving of rolled oats contains 2.6 grams of fat.

CARBOHYDRATES: Steel-cut oats and rolled oats contain almost the same amount of carbohydrates. A 1/2 cup serving of steel-cut oats contains 30.7 grams of carbohydrates, while a 1/2 cup serving of rolled oats contains 30.2 grams of carbohydrates.

FIBRE: Steel-cut oats contain slightly more fiber than rolled oats. A 1/2 cup serving of steel-cut oats contains 5.3 grams of fiber, while a 1/2 cup serving of rolled oats contains 4.6 grams of fiber.

SUGAR: Steel-cut oats and rolled oats contain a similar, yet negligible, amount of natural sugar. A 1/2 cup serving of steel-cut oats contains 1.1 grams of sugar, while a 1/2 cup serving of rolled oats contains 1.0 grams of sugar.

Benefits of Steel-Cut and Rolled Oats

Here are some of the health benefits of rolled and steel-cut oats.

Source of Nutrients

In addition to being a source of carbohydrates, fiber, and protein, both steel-cut and rolled oats are a rich source of thiamine (B1), magnesium, phosphorus, zinc, as well as iron, copper, manganese, and selenium (3, 5).

Fiber

Oats are a source of both soluble and insoluble fiber. Most notably, they are a source of beta-glucan; a form of soluble fiber, which has been shown to have numerous health benefits (7).

Gluten-Free

Oats are an inherently gluten-free grain, making them a good source of complex carbohydrates for those who are allergic to gluten or those who cannot consume it for health reasons. However, depending on where they are processed, oats may come into contact with other grains, or machinery used to process other grains, therefore, certified gluten-free oats will be labeled as such (8).

Other Factors to Consider

In addition to health benefits, here are some other factors to consider in the steel cut vs. rolled oats debate.

Glycemic Index

Steel-cut oats have a slightly lower glycemic index ranking than rolled oats, 52 compared to 55, however, both the difference is very minimal and both versions rank low on the glycemic index scale, which is defined by a ranking of 55 or less. Instant and quick-cooking oats rank higher on the GI scale, with a ranking of 65, so steel-cut or rolled versions may be a better option for those concerned with blood sugar (9).

Use

When making a bowl of oatmeal or porridge, both steel-cut and rolled oats are great choices. However, if you are looking to incorporate oats into baked goods, granolas, cookies, bread, or pastries, rolled oats are the best option given their texture and versatility. Steel-cut oats are best for slow cookers and crockpots.

Cooking Time

Steel-cut oats take longer to cook than rolled oats, roughly 20 minutes compared to 5 minutes, so if you are in a rush rolled oats are likely the best option. Steel-cut oats are great for slow-cooked oatmeal and baked oats, while rolled oats are great for baked foods and stovetop oatmeal.

Texture and Taste

Steel-cut oats have a denser and chewier texture and a nuttier flavor than rolled oats. Since rolled oats are steamed and rolled during processing, they tend to have a softer and mushier texture.

So, are steel-cut oats healthier than rolled oats?

As you can see, steel-cut oats and rolled oats contain very similar nutritional values. While steel-cut oats contain more fiber, rolled oats contain more protein, and they contain very similar amounts of calories, carbohydrates, and sugar. Not only are oats, including steel-cut, rolled, and instant oatmeal, a healthy food, but they are one of the highest protein grains and can be included in a healthy diet regardless of your goals. Overall, the “best” oat option depends on personal preference and how you intend to use them.

The Bottom Line

Steel-cut oats and rolled oats are nutritionally very similar. Both steel-cut oats and rolled oats are good sources of carbohydrates, fiber, protein, and nutrients. When choosing oats it is best to opt for natural, unsweetened oats, of any format, and limit versions with added sugar and preservatives such as instant flavored oats.

Mediterranean Stuffed Sweet Potatoes

Published on by

Filled with quinoa, sun-dried tomatoes, kale, and pesto, these Mediterranean-inspired stuffed sweet potatoes make a hearty and healthy vegetarian lunch or dinner. Plus, they are a well-balanced meal complete with protein, carbohydrates, fiber, and plenty of healthy fats.

Stuffed Sweet Potatoes

 

The inclusion of quinoa in these stuffed sweet potatoes helps to add a little boost of vegetarian protein to the recipe, however, you could easily use another plant-based protein source, such as chickpeas or lentils, if you prefer.

More Stuffed Potato Recipes:

 

Is Canola Oil Bad for You?

Published on by

Canola oil is a vegetable-based oil found in countless packaged food products and has been touted as a heart-healthy alternative to animal fats and butter. But is canola oil actually good for you? Or is canola oil bad for you? Here is a complete breakdown of canola oil, how it’s made, its benefits, its drawbacks, and an answer to whether canola oil is healthy or not.

Is Canola Oil Bad for You?

What is Canola oil?

Canola oil is made from the canola plant, a member of a large family called crucifers, which was developed in the 1970s by Canadian plant scientists using traditional plant breeding. (1) Using selective breeding techniques, developers were able to lower the two unwanted components of rapeseed and develop a new plant now called canola. The name ‘canola’ was a condensation of “Can” from Canada and “OLA ” meaning “oil, low acid”.

How is Canola Oil Made?

Canola oil is made from the seeds of the canola plant. The canola plant produces small yellow flowers that develop into pods, much like pea pods, which contain 20 to 30 tiny black seeds, about 1mm in diameter. (2) Once harvested, the seeds undergo several steps in order to turn them into canola oil and canola meal, a by-product of canola oil production used in animal feed. According to the Canola Council of Canada, canola oil is made via the following steps (3):

  1. Cleaning: The seeds are first cleaned to remove any “dockage”; weed seeds, stems, pods, and other materials picked up during the harvesting process.
  2. Heating and Flaking: The seeds are then heated to help ensure more oil can be released during the extraction process and then seeds are passed through rollers to gently break and flake the seeds to just the right thickness.
  3. Seed Cooking: The flakes then go through a series of cookers, which optimizes the viscosity of the oil and moisture of the flakes for the steps ahead.
  4. Pressing: The cooked flakes then go through a series of presses for mild pressing, which removes most of the oil and compresses the rest of the seeds into a cake.
  5. Solvent Extraction: The cake is then put into an extractor and saturated with a solvent called hexane to remove any remaining oil. The hexane is then removed from the oil, reused, and recycled.
  6. Refining and Processing: This crude canola oil is then further refined to improve color, improve flavor and extend shelf life. At this point, the canola oil is ready to be sold as cooking oil or used in the production of a wide range of consumer and commercial products.

Although most companies use this traditional method, some Canadian canola is processed without solvent extraction and/or the use of heat.

Canola Oil Nutrition

Canola oil is a source of fat and is, therefore, rich in calories and dietary fat, while containing no protein or carbohydrates and limited nutrients. One tablespoon (14 g) of canola oil provides (4):

  • Calories: 124
  • Protein: 0 grams
  • Fat: 14 grams
  • Carbohydrates: 0 grams

Fats in Canola Oil

Like many sources of fat, canola oil contains a combination of fatty acids and breaks down as follows (5):

  • Saturated Fat: 7%
  • Unsaturated Fat: 
    • Monounsaturated Fat: 64%
    • Polyunsaturated Fat: 28%

Canola oil is primarily a source of unsaturated fat, specifically monounsaturated fatty acids and polyunsaturated fatty acids in the form of well-known omega-3 and omega-6 fatty acids. The polyunsaturated fats in canola oil are made up of roughly 11% α-linolenic acid (omega-3), 21% linolenic acids (omega-6), and about 61% oleic acids (omega-9). (6)

Benefits of Canola Oil

Contains Omega-3 Fats

Canola oil is a good source of alpha-linolenic acid (ALA), a form of omega-3 fatty acids derived from plant sources. ALA helps to boost the omega-3 fats DHA and EPA, which are critical for health. (7)

Versatile

Thanks to its neutral and light taste, canola oil is a versatile cooking ingredient that can be used in sweet and savory dishes while allowing other ingredients to shine through.

Inexpensive

Given that canola oil is relatively inexpensive to grow, harvest, and produce, canola oil and products made with canola oil have a relatively low price point compared to other cooking oils and fats.

Canola Oil Concerns

High in Omega-6 Fats

The primary concern with canola oil is its high content of omega-6 fats. Much like omega-3 fats, omega-6 fats are essential fatty acids and essential for human health, however, the ratio of omega-3 to omega-6 fats in our diet is important.  An optimal ratio of omega-6 to omega-3 fats for the human body is 1:1 and, in excess, omega-6 fatty acids have been shown to contribute to chronic conditions, such as Alzheimer’s disease, obesity, and heart disease. (8) While the 2:1 ratio of omega-6 to omega-3 fats found in canola oil may not seem extreme, when used as a primary cooking oil or regularly consumed in pre-made foods the consumption of canola oil has the potential to become a major source of dietary omega-6 fat.

Easily Damaged 

The unsaturated nature of canola oil makes the oil less stable and, therefore, more susceptible to oxidation and damage by light, heat, and air.

Highly Processed

The production of canola oil involves chemical solvents, bleaching, deodorizing, high heat, and heavy processing. This intense process of production has been shown to damage the oil and create refined, bleached, and deodorized oils, also known as RBD oils. (9)

GMO

Almost all canola crops are genetically modified (GM or genetically engineered) to be tolerant to herbicides. (10) Although many scientists and governing bodies deem GMO foods safe, there remain public concerns over the environmental impact and human health impact of these crops.

Is Canola Oil Healthy?

Overall, the concerns around canola oil outweigh any potential benefits. Although canola oil is a natural plant oil with omega-3 fats, the high level of processing required to produce canola oil and its high content of omega-6 fats have the potential to create rancid oils and contribute to inflammation in the body. In moderate quantities, there is no evidence to conclude that the consumption of canola oil is unhealthy or overly damaging, however, total intake should be considered in conjunction with other sources of omega-6 fats in the diet. At this time, it is clear that more research is required.

Canola Oil Substitutes

If you are concerned about the potential negative impacts of canola oil, there are many other oils and cooking fats to choose from. For higher-heat cooking, fats with a higher level of saturated fat are ideal given they are more stable and less prone to oxidation and damage, these include ghee, tallow, lard, duck fat, butter, and coconut oil. For lower-heat cooking, olive oil and avocado oil are ideal, while nut and seed oils such as flax oil are best unheated and used as dressings.

The Bottom Line

Canola oil is a heavily processed form of vegetable oil with few health benefits. Compared to other natural cooking oil, such as olive oil, butter, and animal fats, there are minimal benefits to using canola oil. Generally speaking, canola oil is not recommended as a primary, everyday cooking oil, and overall consumption of processed foods should be limited.

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

Learn More