Thistle's Registered Dietitian covers various topics related to nutrition and dietary choices, including reducing cholesterol levels with specific snack choices, the presence of oil in dressings and its potential inflammatory effects, maintaining a healthy intake of B vitamins and vitamin D on a vegan diet, the effectiveness of intermittent fasting for weight loss, and the potential impacts of carbonation on health.
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.
Which Thistle snacks are supportive of my goal to reduce cholesterol levels?
In general, incorporating snacks high in soluble fiber (such as oats, vegetables, fruits, and legumes), and replacing saturated fats with monounsaturated fats (such as olives/olive oil, and certain nuts/seeds), supports the goal of reducing cholesterol levels. Soluble fiber binds to excess cholesterol, preventing its absorption and promoting excretion. Foods rich in plant sterols and stanols, such as whole grains, cruciferous vegetables, nuts, and seeds, are also excellent choices, as they reduce the absorption of cholesterol in the intestine. To put this into practice, Thistle's snacks containing oats, nuts, and seeds (such as bars) are options that include cholesterol-lowering compounds. Additionally, our hummus and veggie trays provide soluble fiber and plant sterols/stanols, aligning with your goals.
Does Thistle offer oil-free dressings? Is all oil inflammatory?
Currently, we aren't able to offer oil-free dressing, or dressings made from whole fats like avocados or nuts. Oil is not necessarily inflammatory. Some oils, like olive oil and avocado oil have anti-inflammatory impacts, and these two oils are featured in our meals. We also use high oleic sunflower oil, which has a similar fatty acid composition to that of olive oil. There is even some research about the anti-inflammatory effects of rice bran oil!
Are vegan diets typically low in B vitamins and vitamin D? What can I include in my vegan diet to support a healthy intake of these nutrients?
It is possible to maintain a nutrient-dense and balanced vegan diet. There are several B vitamins, and some are readily available in vegan foods. Vitamin B1, or thiamin, is found in whole grains, potatoes, peas, and soy products. Vitamin B2, or riboflavin, can also be found in soy products and green leafy vegetables. Niacin, or vitamin B3, is easily obtained through fruits, vegetables, and peanuts. Vitamin B6, or pyridoxine, is present in nuts, legumes, and peas. The final B vitamin, vitamin B12, is less abundant in vegan foods, although fortified options like nutritional yeast, cereal grains, and milk substitutes can provide additional B12. Similarly, vitamin D, if not acquired through sunlight exposure, can be obtained from fortified ingredients such as milk substitutes, tofu, and cereal grains. For all nutrients of concern, supplementation is also an option to consider.
Is intermittent fasting recommended for weight loss?
Intermittent fasting (IF) is a term used to describe an eating pattern where participants refrain from eating for periods of time and consume the bulk of their calories within certain windows. Studies on this topic are now emerging; this 2020 meta-analysis, which includes 27 studies, shows some promise, with participants losing from 0.8% to 13% of their overall body weight, with most of the weight loss coming from fat loss. The collection of studies also showed that for trials lasting over 4 weeks, waist circumference decreased by 3-8 cm. Metabolic markers also showed some improvement, including those surrounding diabetes and blood glucose control. A limitation of IF studies is longitudinal evidence - this study, along with this one, points out that not much research has been done to show long-lasting or sustainable results. An IF protocol may also result in inadequate intake of certain nutrients, so a discussion with a dietitian is warranted if this is being considered!
Is carbonation bad for you?
Carbonation is carbon dioxide dissolved in liquid and can be found in soft drinks and sparkling beverages. When examining carbonation as an isolated element (considering it separately from sugar, as found in soft drinks), this 2019 review article mentions a few possible impacts. One possible impact is a GERD-like reaction (gastroesophageal reflux disease) due to the lower pH created by carbonation. This may or may not affect you and should be tested individually! The pH of carbonated beverages, when consumed in excess (although the paper does not define “in excess"), may also pose a risk to dental health and possibly to bone mineral density. I believe the key message here is that carbonated beverages, especially those that are unsweetened, can be enjoyed in moderation by most healthy individuals.
Thistle's Registered Dietitian covers various topics related to nutrition and dietary choices, including reducing cholesterol levels with specific snack choices, the presence of oil in dressings and its potential inflammatory effects, maintaining a healthy intake of B vitamins and vitamin D on a vegan diet, the effectiveness of intermittent fasting for weight loss, and the potential impacts of carbonation on health.
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.
Which Thistle snacks are supportive of my goal to reduce cholesterol levels?
In general, incorporating snacks high in soluble fiber (such as oats, vegetables, fruits, and legumes), and replacing saturated fats with monounsaturated fats (such as olives/olive oil, and certain nuts/seeds), supports the goal of reducing cholesterol levels. Soluble fiber binds to excess cholesterol, preventing its absorption and promoting excretion. Foods rich in plant sterols and stanols, such as whole grains, cruciferous vegetables, nuts, and seeds, are also excellent choices, as they reduce the absorption of cholesterol in the intestine. To put this into practice, Thistle's snacks containing oats, nuts, and seeds (such as bars) are options that include cholesterol-lowering compounds. Additionally, our hummus and veggie trays provide soluble fiber and plant sterols/stanols, aligning with your goals.
Does Thistle offer oil-free dressings? Is all oil inflammatory?
Currently, we aren't able to offer oil-free dressing, or dressings made from whole fats like avocados or nuts. Oil is not necessarily inflammatory. Some oils, like olive oil and avocado oil have anti-inflammatory impacts, and these two oils are featured in our meals. We also use high oleic sunflower oil, which has a similar fatty acid composition to that of olive oil. There is even some research about the anti-inflammatory effects of rice bran oil!
Are vegan diets typically low in B vitamins and vitamin D? What can I include in my vegan diet to support a healthy intake of these nutrients?
It is possible to maintain a nutrient-dense and balanced vegan diet. There are several B vitamins, and some are readily available in vegan foods. Vitamin B1, or thiamin, is found in whole grains, potatoes, peas, and soy products. Vitamin B2, or riboflavin, can also be found in soy products and green leafy vegetables. Niacin, or vitamin B3, is easily obtained through fruits, vegetables, and peanuts. Vitamin B6, or pyridoxine, is present in nuts, legumes, and peas. The final B vitamin, vitamin B12, is less abundant in vegan foods, although fortified options like nutritional yeast, cereal grains, and milk substitutes can provide additional B12. Similarly, vitamin D, if not acquired through sunlight exposure, can be obtained from fortified ingredients such as milk substitutes, tofu, and cereal grains. For all nutrients of concern, supplementation is also an option to consider.
Is intermittent fasting recommended for weight loss?
Intermittent fasting (IF) is a term used to describe an eating pattern where participants refrain from eating for periods of time and consume the bulk of their calories within certain windows. Studies on this topic are now emerging; this 2020 meta-analysis, which includes 27 studies, shows some promise, with participants losing from 0.8% to 13% of their overall body weight, with most of the weight loss coming from fat loss. The collection of studies also showed that for trials lasting over 4 weeks, waist circumference decreased by 3-8 cm. Metabolic markers also showed some improvement, including those surrounding diabetes and blood glucose control. A limitation of IF studies is longitudinal evidence - this study, along with this one, points out that not much research has been done to show long-lasting or sustainable results. An IF protocol may also result in inadequate intake of certain nutrients, so a discussion with a dietitian is warranted if this is being considered!
Is carbonation bad for you?
Carbonation is carbon dioxide dissolved in liquid and can be found in soft drinks and sparkling beverages. When examining carbonation as an isolated element (considering it separately from sugar, as found in soft drinks), this 2019 review article mentions a few possible impacts. One possible impact is a GERD-like reaction (gastroesophageal reflux disease) due to the lower pH created by carbonation. This may or may not affect you and should be tested individually! The pH of carbonated beverages, when consumed in excess (although the paper does not define “in excess"), may also pose a risk to dental health and possibly to bone mineral density. I believe the key message here is that carbonated beverages, especially those that are unsweetened, can be enjoyed in moderation by most healthy individuals.
