Healthy Eating

A. Diane McKay, PhD, a scientist in Tufts HNRCAAntioxidant Nutrition Laboratory, answers:The amount of iron in 1/4 cup of raisins is onlyabout 1 milligram, too little to interfere with theabsorption of the 300 milligrams of calcium presentin 1 cup of milk. If anything, the amount ofcalcium in this meal might inhibit the absorptionof some, but not all, of the iron from the raisins. However, if your body is low in either mineral,it will adjust by…

A. Nicola McKeown, PhD, director of TuftsNutritional Epidemiology Program, explains:Whole grains include many different grains,such as wheat, corn, rice, oats, barley, quinoa,sorghum, spelt and rye. These grains are calledwhole if they are not milled into refined grainversions. For instance, whole wheat bread is awhole grain food, but if a bread label states onlywheat bread it is, in fact, NOT a whole grain butrather a refined wheat product. Labels typicallywill not include the word refined to…

A. Ashley Abbott, a dietetic intern at Tufts FrancesStern Nutrition Center, replies: Artificialsweeteners are low-calorie sweeteners that willnot raise your blood sugar. Artificial sweetenersare considered free foods because they contain kless than 20 calories and less than 5 grams of carbohydrateon a diabetes exchange. They can beused in place of sugar to provide a lower-calorie,lower-carbohydrate food or beverage.Artificial sweeteners may be useful in bloodsugar and weight control because they are muchsweeter than regular sugar, so…

As a reader of this newsletter, youre already aware that consumption of red meat has been linked to increased risk of heart disease and colorectal cancer. So youre exercising portion control and trying to eat more lean poultry and fish. But sometimes, well, beef is whats for dinner.

Choosing whole fruit rather than fruit juice might significantly reduce your risk of developing type 2 diabetes, according to a new large study. And when it comes to picking fruit, some varieties-notably blueberries, grapes, apples and pears-are better than others in protecting you against diabetes.

A pair of randomized, controlled trials-considered the gold standard for scientific research-have linked eating blueberries to improved blood-vessel function. Jeremy Spencer, PhD, of the University of Reading in England, and colleagues reported in the American Journal of Clinical Nutrition: Our data suggest that consumption of blueberries at dietary intakes may have public health relevance in maintaining circulatory function.

This reader favorite is perfect for making a big batch, then reheating in the microwave for later breakfasts.

You and your doctor are probably keeping an eye on your blood-sugar levels to gauge whether youre at risk for diabetes. But a new study suggests another risk that may be linked to higher blood-sugar levels (hyperglycemia), even among non-diabetics-dementia.

Even if youre only a little low in vitamin B12, you might be at greater risk for cognitive decline than previously thought. While prior research has linked serious B12 deficiency to higher likelihood of cognitive problems, a recent Tufts study found that moderately low levels of B12 also put older people at significantly increased risk.

Nothing starts a cold winter day better than a steaming bowl of hot cereal. Besides warming and filling you up, hot cereal gives you plenty of reasons to feel good about what youre eating. Its packed with fiber, protein, vitamins and minerals, and pouring low-fat or fat-free milk over your cereal adds still more protein, calcium and vitamin D. If you also top your bowl with fruit instead of a glob of sugar, youre off…