Two questions today from reader “Anne in Cincinnati”:
Q: Is sunflower oil OK to use if not heating it, just using on a salad?
A: National surveys show that Americans are consuming too much omega-6 fatty acids from soy, corn, safflower, and other vegetable oils. More than 50% of the fatty acids in sunflower oil are omega-6. As discussed in the colon article consuming too much omega-6 and too little omega-3 leads to an imbalance of signaling molecules (prostaglandins) that spurs inflammation in the body.
The most nutritious oils for salads are rich in oleic acid (omega-9) or alpha linoleic acid (omega-3), are unrefined and unfiltered (look for cold pressed on the label). I would recommend dressing your salad with extra virgin olive oil (75 percent heart-healthy oleic acid), flaxseed oil (57 percent anti-inflammatory alpha linoleic acid), fresh avocado or avocado oil (71 percent oleic acid), or almonds (30 percent oleic).
Unrefined oils like extra virgin olive oil and flaxseed oil should never be used for sautéing. Extra virgin olive oil should be kept in a dark, cool spot such as a kitchen cabinet and because flaxseed oil goes rancid quickly at room temperature it should be kept in the refrigerator.
Q: After buying Organic Stevia Blend, I noticed when I got home that it contained dextrose. Because it is organic, I am hoping that the dextrose won’t be problematic. But isn’t it one of the sugars we shouldn’t eat?
A: I recommend using unrefined sweeteners, such as fruit, sweet spices (cinnamon, nutmeg, vanilla and licorice) and honey instead of artificial sweeteners like stevia. Organic or not, dextrose is still table sugar. Consuming added sugar like dextrose is OK in moderation. But consuming excess calories from sugar is associated with higher body mass index and the development of cardiovascular disease and diabetes. So children 2-18 years old and adults should limit added sugar to no more than 100 calories (25 grams, or 6 teaspoons) per day.
Did you know the average adult in America consumes about 400-500 calories of added sugar in one day? Added sugar is hiding in so many foods! Click here to “eat” virtual meals and find out how much added sugar you consume on an average day.
Brenda Viens is a Community Life Skills Dietitian for Backus Hospital and Thames Valley Council for Community Action. Email her at Brenda.Viens@hhchealth.org.