The Handy Nutrition Answer Book

The seeds contain many nutrients; a one-cup serving (from ¼ cup dried quinoa) has more iron than any unfortified grain product—at about 4 milligrams. It also has magnesium, phosphorus, potassium, zinc, and numerous B vitamins, including B6, folate, niacin, and thiamine. It has only 160 calories in the one cup of cooked grain, with 7 grams of protein, and not only includes the amino acid lysine, but is also a good source of saponins, a phytochemical said to help prevent cancer and lower the risk for heart disease.

Why are quinoa seeds considered to be a “complete” protein?

Quinoa is one of many nonanimal foods that are considered to be a complete protein (another is chia). It is often called a grain, but is actually a seed in the beet and spinach family (Chenopodiaceae). It is grown mostly in the Andes of South America, with Bolivia and Peru accounting for 90 percent of the world’s production. Some research indicates it has been grown there for more than 5,000 years, as it is one of the few crops that grow well in the poor soil of the dry Andes Mountains.

Why are whole grains so important to nutrition?

Whole grains are important to human nutrition, as long as you’re not allergic to gluten (for more about gluten intolerance, see the chapter “Nutrition and Allergies, Illnesses, and Diseases”). Although most are not a complete source of protein, whole grains are an excellent source of starchy carbohydrates and dietary fiber. In addition, whole grains in particular are a good way to take in niacin, vitamin E, riboflavin, phytochemicals (such as lignans and saponins), and other dietary nutrients necessary for good health. The reason nutritionists suggest eating whole grains has to do with the plant itself: the most valuable nutrients are found in the germ and the outer covering. When grains are refined and made into flour or meal, the germ and covering are removed. But whole grains keep both the germ and outer covering, thus retaining nutrients—which also includes much more fiber than refined flours.

Millet—Millet is a member of the grass family, and is thought to be the staple grain for more than a third of the world’s population. It is high in protein and rich in many of the B vitamins and the minerals calcium, phosphorus, and molybdenum. It is also a source of tryptophan, a precursor of serotonin (which helps regulate appetite, sleep patterns, and mood).

What are chia seeds?

Chia seeds have been in the media lately, mainly referred to as a staple of the “Aztec Diet,” an eating plan that highlights the seeds that were once important to the health of the ancient Aztec and Mayan empires. There is good reason for the interest in this seed (although not the diet): it is the highest plant source known to date of omega-3 fatty acids, in the form of ALA (apha-linolenic acid). It also is a complete protein, has more fiber than flaxseed, and has many nutrients, including niacin and magnesium, and antioxidants. Compared to flax, chia has 2 grams of omega-3 (versus flax with 2), 4 grams of fiber (flax has 3), 2 grams of protein (same as flax), and 53 calories (flax has 55) per tablespoon. Although some studies show that chia seeds may lower the risk for cardiovascular disease, this idea is still debated in the health literature. But one study shows promise for those with diabetes: Participants who ate bread containing chia seeds showed lower spikes in blood sugar after eating, along with the feeling of being full for longer.

Called the Acceptable Daily Intake, or ADI, it is based on the average daily amount a person can consume over a lifetime—in terms of any additive in foods, including artificial sweeteners—without causing any harm.

Can a high-fiber diet lower your cholesterol?

Some research indicates that just adding 10 grams of soluble fiber to your diet (the Institute of Medicine recommends women consume 21 to 25 grams and men 30 to 38 grams of dietary fiber daily) may help decrease your blood cholesterol levels (except for people with gastrointestinal problems who have to watch their fiber intake; contact your health-care provider for individual fiber guidelines). In fact, some research indicates that a high-fiber diet is even more effective in lowering cholesterol levels than a diet that is low in saturated fat.

This additive, found in most pancake syrups, and also other foods, such as baked goods, soy sauce, and some drinks (mostly dark-colored cola-type drinks), is called 4-Mel. Not only does it have no nutritional benefits, it is also considered a potential carcinogen. (Although it can be created when maple sap is converted to syrup, the amounts are negligible.) According to the World Health Organization, more studies need to be done, as the chemical has caused cancer in laboratory mice and it may also cause cancer in people as well

What protein helps us taste any type of sugar?

One reason why sugars—no matter if they are artificial or natural—taste so sweet to us has to do with sweet receptors on our tongue. When a molecule of any sugar hits the tongue, it binds to a protein called T1r3, thought to be the primary receptor for sweet substances. Similar to most protein receptors, T1r3 has what looks like a pocket in which small molecules can enter and then bind. When we eat refined sugar (sucrose), it binds to the T1r3, and a signal is transferred to the brain that you have just munched on something sweet. (The enzymes in your body help to metabolize the sugar, releasing energy; if we take in too many calories, the metabolized sucrose will cause fat to be deposited in our bodies, which is why excess sugar can make us gain weight.) Even if you eat something with the artificial sweetener saccharin, it will bind to the T1r3, but even more strongly than sucrose—which is why this artificial sweetener tastes around 300 times sweeter than the same amount of sucrose. (In this case, the saccharin has no calories after it is metabolized; thus, eating such sugars will not cause a weight gain.)

After collection, the sap is heated to get rid of most of the water content and leave the thick syrup. There is a reason for the high price of maple syrup: it takes 40 parts maple sap to make 1 part maple syrup (or 10 gallons of sap to make 1 quart of syrup).