In Volume III of our Ask a Dietitian Series, discover expert advice on fiber intake, plant-based protein, and cholesterol to optimize your nutrition with Thistle's Registered Dietitian Dani Levy-Wolins.
In Volume III of our Ask a Dietitian Series, we’re answering our community’s questions on range of health-focused topics – from optimal fiber intake for adults, including how Thistle provides enough fiber, and strategies for including more fiber in the diet; to information on plant-based protein sources and recommended daily protein intake, and understanding cholesterol. In today’s volume, Thistle's Registered Dietitian Dani Levy-Wolins, your new best friend in nutrition, dives into these topics and shares more tips and advice for optimal nutrition.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
Can you tell me more about rice bran oil? Does rice bran oil contain arsenic?
Rice bran oil is extracted from the outer shell of rice, called the bran. Nutritionally, it provides a fair amount of vitamin E, and healthful plant sterols. Rice bran oil also has a high smoke point of 450 degrees – this means that the fatty acids in the oil won’t oxidize even when heated to temperatures upwards of 450 degrees, making it a stable cooking oil. This oil has been shown to contain very low amounts of arsenic, especially in comparison to other rice products, suggesting that arsenic doesn’t bind well to the fat molecules found in rice.
What is the optimal fiber intake for adults and how can I include more fiber in my diet?
Fiber is an important nutrient for maintaining gut health and for meal satiety. Until age 50, the minimum recommended fiber intake for men is 38 grams/day, and 25 grams/day for women. After age 50, the recommendations change to 30 grams/day for men, and 21 grams/day for women. On average, 3 meals + 1 snack day at Thistle will provide 40-45 grams of fiber, reaching and surpassing these targets! If you’re interested in adding more fiber to your diet, focus on vegetables, nuts, seeds and legumes to boost your intake.
If you had a small raised garden bed (5'x2.5'), what would you plant?
With a smaller space to grow, I’d suggest planting some herbs that are easy to care for – think rosemary, or mint to start with! Herbs are also packed with antioxidant nutrients, and add a really nice flavor to meals. Greens and rhubarb also produce nicely, and are relatively easy to grow. We all know leafy greens are incredibly healthy, and rhubarb contributes fiber, vitamin C and plant-based calcium! Happy gardening!
What are the best sources of plant-based protein, and how much protein do we need each day?
My suggestion when considering your protein options for a plant-forward diet is to diversify your sources. When you eat a mix of plant-based proteins (think: tofu, beans, edamame, lentils, peas, protein powder, etc.) you’ll eat a mixture of amino acids – the building blocks that make up protein’s structure and help the body repair and mend. Some amino acids can’t be internally produced, and must be consumed through food, so adding variety to your plant-based diet is important. When it comes to the amount you need per day, your needs will vary based on your age, body composition, activity level, medical conditions and goals! The USDA’s starting point, or minimum suggested intake per day is 0.8 grams per kilogram body weight. This is the amount of protein needed for most people to prevent disease. It may not represent the amount of protein to truly thrive, however – other studies suggest 1.2 grams of protein per kilogram body weight instead. For a 125 pound person, this would look like 68 grams of protein per day.
Does Thistle monitor how much sodium is used in meals? How much sodium is too much?
Thistle honors certain nutrition guidelines, including maximum sodium milligrams across the day. Per the American Heart Association’s and the FDA's guidelines, healthy Americans should strive to consume no more than 2,300 milligrams of sodium per day. This is the value Thistle targets when creating menus for the day! Certain populations, including those with hypertension or chronic kidney disease, for example, may need to monitor their intake and further reduce to 1,500 milligrams per day. For these individuals, customizing Thistle deliveries to include lower sodium options can be helpful! Lastly, potassium, which is prevalent in fruits and vegetables, counterbalances sodium in the body and is associated with lower blood pressure. Thistle meals are packed with produce, helping to keep you balanced and healthy.
Which ingredients stabilize blood sugar? Which ingredients raise blood sugar?
If blood sugar is something you monitor, you’ll be pleased to learn that certain macronutrients can help keep your sugar levels stable. First, it might help to know why blood sugar rises in the first place: when we consume simple carbohydrates (think: white bread, rice, candy) our bodies break the food down into their individual simple sugars like glucose, for example. As a result, the amount of sugar in our blood rises. In healthy individuals, a hormone called insulin is released, which shuttles sugars into various muscles or the liver for storage (or for immediate usage as energy.) When other macronutrients are included along with simple carbohydrates, the rise in blood sugar is slowed; protein, varying types of fiber and healthy fat all help keep the rise more steady and more stable! This means that including more ingredients like fruits, vegetables, legumes, soy, nuts and seeds in your diet is supportive of stable blood sugar and energy levels.
Which foods are anti-inflammatory? Does Thistle use anti-inflammatory ingredients?
For context, both the inflammatory and anti-inflammatory pathways in the body are crucial to our health. The body needs to be able to produce an inflammatory response during injury or illness, though when inflammation persists, it can become damaging. Foods that are anti-inflammatory can help keep a balance between these two internal processes! Fruits, vegetables, nuts and seeds, for example, are high in certain antioxidant nutrients (think vitamins C and E), which help reduce unnecessary inflammation. Omega 3 fatty acids, like those found in fish, seaweed, walnuts and chia seeds are also involved in keeping unwanted inflammation low. Thistle uses these anti-inflammatory ingredients in each of our meals!
What is cholesterol? What should I eat if I have high cholesterol?
Cholesterol is a lipid, or a fat that is produced by the liver. Cholesterol is an important component in our cell’s membranes and in hormone, bile acid and vitamin formation. There are different types of cholesterol, all of which serve roles in the body. When the ratios of different cholesterol types are out of balance, problems can occur. If you experience this, you may be interested in supportive dietary changes. Foods high in fiber (particularly soluble fiber) help lower high cholesterol levels – these foods include fruits, vegetables, oats, legumes, pulses, nuts, and seeds – all of which make up the base of Thistle meals!
Thanks for sending in your questions! If they didn’t make it on the list you’ll receive a private response.
Do you have a question for Dani? Send us your question and we’ll do our best to include a response in our Ask A Dietitian series next month!
In Volume III of our Ask a Dietitian Series, discover expert advice on fiber intake, plant-based protein, and cholesterol to optimize your nutrition with Thistle's Registered Dietitian Dani Levy-Wolins.
In Volume III of our Ask a Dietitian Series, we’re answering our community’s questions on range of health-focused topics – from optimal fiber intake for adults, including how Thistle provides enough fiber, and strategies for including more fiber in the diet; to information on plant-based protein sources and recommended daily protein intake, and understanding cholesterol. In today’s volume, Thistle's Registered Dietitian Dani Levy-Wolins, your new best friend in nutrition, dives into these topics and shares more tips and advice for optimal nutrition.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
Can you tell me more about rice bran oil? Does rice bran oil contain arsenic?
Rice bran oil is extracted from the outer shell of rice, called the bran. Nutritionally, it provides a fair amount of vitamin E, and healthful plant sterols. Rice bran oil also has a high smoke point of 450 degrees – this means that the fatty acids in the oil won’t oxidize even when heated to temperatures upwards of 450 degrees, making it a stable cooking oil. This oil has been shown to contain very low amounts of arsenic, especially in comparison to other rice products, suggesting that arsenic doesn’t bind well to the fat molecules found in rice.
What is the optimal fiber intake for adults and how can I include more fiber in my diet?
Fiber is an important nutrient for maintaining gut health and for meal satiety. Until age 50, the minimum recommended fiber intake for men is 38 grams/day, and 25 grams/day for women. After age 50, the recommendations change to 30 grams/day for men, and 21 grams/day for women. On average, 3 meals + 1 snack day at Thistle will provide 40-45 grams of fiber, reaching and surpassing these targets! If you’re interested in adding more fiber to your diet, focus on vegetables, nuts, seeds and legumes to boost your intake.
If you had a small raised garden bed (5'x2.5'), what would you plant?
With a smaller space to grow, I’d suggest planting some herbs that are easy to care for – think rosemary, or mint to start with! Herbs are also packed with antioxidant nutrients, and add a really nice flavor to meals. Greens and rhubarb also produce nicely, and are relatively easy to grow. We all know leafy greens are incredibly healthy, and rhubarb contributes fiber, vitamin C and plant-based calcium! Happy gardening!
What are the best sources of plant-based protein, and how much protein do we need each day?
My suggestion when considering your protein options for a plant-forward diet is to diversify your sources. When you eat a mix of plant-based proteins (think: tofu, beans, edamame, lentils, peas, protein powder, etc.) you’ll eat a mixture of amino acids – the building blocks that make up protein’s structure and help the body repair and mend. Some amino acids can’t be internally produced, and must be consumed through food, so adding variety to your plant-based diet is important. When it comes to the amount you need per day, your needs will vary based on your age, body composition, activity level, medical conditions and goals! The USDA’s starting point, or minimum suggested intake per day is 0.8 grams per kilogram body weight. This is the amount of protein needed for most people to prevent disease. It may not represent the amount of protein to truly thrive, however – other studies suggest 1.2 grams of protein per kilogram body weight instead. For a 125 pound person, this would look like 68 grams of protein per day.
Does Thistle monitor how much sodium is used in meals? How much sodium is too much?
Thistle honors certain nutrition guidelines, including maximum sodium milligrams across the day. Per the American Heart Association’s and the FDA's guidelines, healthy Americans should strive to consume no more than 2,300 milligrams of sodium per day. This is the value Thistle targets when creating menus for the day! Certain populations, including those with hypertension or chronic kidney disease, for example, may need to monitor their intake and further reduce to 1,500 milligrams per day. For these individuals, customizing Thistle deliveries to include lower sodium options can be helpful! Lastly, potassium, which is prevalent in fruits and vegetables, counterbalances sodium in the body and is associated with lower blood pressure. Thistle meals are packed with produce, helping to keep you balanced and healthy.
Which ingredients stabilize blood sugar? Which ingredients raise blood sugar?
If blood sugar is something you monitor, you’ll be pleased to learn that certain macronutrients can help keep your sugar levels stable. First, it might help to know why blood sugar rises in the first place: when we consume simple carbohydrates (think: white bread, rice, candy) our bodies break the food down into their individual simple sugars like glucose, for example. As a result, the amount of sugar in our blood rises. In healthy individuals, a hormone called insulin is released, which shuttles sugars into various muscles or the liver for storage (or for immediate usage as energy.) When other macronutrients are included along with simple carbohydrates, the rise in blood sugar is slowed; protein, varying types of fiber and healthy fat all help keep the rise more steady and more stable! This means that including more ingredients like fruits, vegetables, legumes, soy, nuts and seeds in your diet is supportive of stable blood sugar and energy levels.
Which foods are anti-inflammatory? Does Thistle use anti-inflammatory ingredients?
For context, both the inflammatory and anti-inflammatory pathways in the body are crucial to our health. The body needs to be able to produce an inflammatory response during injury or illness, though when inflammation persists, it can become damaging. Foods that are anti-inflammatory can help keep a balance between these two internal processes! Fruits, vegetables, nuts and seeds, for example, are high in certain antioxidant nutrients (think vitamins C and E), which help reduce unnecessary inflammation. Omega 3 fatty acids, like those found in fish, seaweed, walnuts and chia seeds are also involved in keeping unwanted inflammation low. Thistle uses these anti-inflammatory ingredients in each of our meals!
What is cholesterol? What should I eat if I have high cholesterol?
Cholesterol is a lipid, or a fat that is produced by the liver. Cholesterol is an important component in our cell’s membranes and in hormone, bile acid and vitamin formation. There are different types of cholesterol, all of which serve roles in the body. When the ratios of different cholesterol types are out of balance, problems can occur. If you experience this, you may be interested in supportive dietary changes. Foods high in fiber (particularly soluble fiber) help lower high cholesterol levels – these foods include fruits, vegetables, oats, legumes, pulses, nuts, and seeds – all of which make up the base of Thistle meals!
Thanks for sending in your questions! If they didn’t make it on the list you’ll receive a private response.
Do you have a question for Dani? Send us your question and we’ll do our best to include a response in our Ask A Dietitian series next month!
