A-Z: MCT Oil

What does MCT stand for?
MCT stands for medium-chain triglyceride, a type of saturated fatty acid containing 6-10 carbon atoms. MCT can be naturally occurring as in the case of coconut oil and some dairy products, but can also be synthesized.

MCTs are absorbed differently than other types of fat, due to their smaller size, they can be directly absorbed, while other fats are grouped together into micelles and absorbed into the lymphatic system(1).

Health associations:
If you walk down the supplement aisle at the grocery store or browse through a health magazine, you're likely to see claims of MCT or coconut oil and weight loss among others. But does the science really support such claims?

First, let's discuss the composition of fats in foods. Nearly all fat containing foods contain more than one type of fat. Coconut oil is no exception. As illustrated above, coconut oil does contain some MCT (listed as caproic acid, caprylic acid, and capric acid), but it is not the primary type of fat. Does this mean coconut oil is bad? Not necessarily.

In conclusion, MCT is a type of fat, while there may be some research to support its links to weight steadiness, it is still a type of fat and must be examined in the larger context of the diet of the indidual. Above all, a healthy balanced diet with lean protein choices, low-fat dairy, whole grains, fruits and vegetables is recommended for most Americans. If you have questions about what this diet may look like for you, I encourage you to meet with a dietitian in your area, you can find one here.


Resources:
1. Bach AC, Babayan VK. Medium-chain triglycerides: an update. American Journal of Clinical Nutrition. 1982.

Additions to "Food & Nutrition Resources"

With the upcoming fall semester, I have chosen to modify the contents of the "Food & Nutrition Resources" tab to include one of my Pintrest boards. I hope to include follow-ups of the recipes I try, specifically how they hold up for lunches while at work. Below are a few boards that have various recipes of personal interest, I hope you find them useful.

Follow Amanda's board Healthy Yummies on Pinterest. 

  Follow Amanda's board Fall Foods to Try-In Season on Pinterest. 

  Follow Amanda's board Foods to Try- Crockpot on Pinterest.

A-Z: Lactose

What is lactose?
Lactose is a disaccharide sugar made of glucose and galactose. It is the sugar found in milk products from humans and many mammals (including cows) (1).

What is lactose intolerance?
Lactose is normally digested by the lactase enzyme. Lactase breaks the bond (shown in red above) allowing each of the simple sugars to be readily absorbed in the intestines or fermented by intestinal bacteria. Without lactase (or adequate amounts of lactase), gastro-intestinal symptoms of gas, bloating, and cramps. Individuals with lactose intolerance may consume dairy alternatives or take lactase (pill or powder) prior to consuming dairy foods.

This information is not meant for medical treatment but rather general information. If you have concerns, please discuss them with your healthcare provider.

References
1. Adan AC, Rubio-Texeria M, Polaina J. Lactose: the milk sugar from a biotechnological perspective. Crit Rev Food Sci Nutr. 2004;44(7-8):553-537. 

A-Z: Jasmine

I had planned to write short post on some of the benefits of Jasmine tea. However, I was unable to find reputable sources for such a post. 

If there is a J related post you'd like to see, please comment below. 

A-Z: Keeping Track

Keeping Track: Fitness Trackers and Other Gadgets

In the last 5 years, I've noticed an increasing trend of hyper-awareness as it comes to keeping track of one's health. This began in the early 2000's actually when McDonald's and other restaurants began including pedometers with some special meals. Recently, the trend has spanned to calorie tracking apps and fitness trackers that will track your heart-rate.

My questions when it comes to fitness and diet trackers center around the motivation for using them and the knowledge of recommendations for healthy levels. For example, it is recommended that one get 10,000 steps per day as part of an active healthy lifestyle. 

Additionally some diet or food tracking apps severely underestimate the number of calories needed for daily activities. Personally, I don't enjoy feeling as though I have a calorie budget, I prefer to eat by the 80:20 rule. Striving for 80% healthful choices and 20% foods because I enjoy them (some healthful some not so much), allows me to enjoy the foods I eat without feeling restricted.

I do monitor my steps, but only through my phone's built in pedometer. I strive for 10,000 before going to the gym! 

What are your preferred ways of tracking your activity?

*I am not a medical professional and these opinions are not meant to provide a prescription of any kind. Please speak with a Registered Dietitian or your primary care physician if you have questions concerning your diet or activity level.