Ask the RD | November
Our registered dietitian, Jamie, offers answers to nutrition-related questions you — our community — has submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
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Tempeh (pronounced tem-pay) is made from fermented soybeans. Though plant-based, it is considered a “complete protein” as it contains all 9 essential amino acids, making it a popular choice for vegetarians, vegans, or anyone trying to eat less meat. In addition to its high protein content, it is also a good source of calcium, B vitamins, fiber, iron, calcium, manganese, and magnesium. Similar to tofu, tempeh contains isoflavones which are thought to have cancer-fighting and antioxidant properties. Tempeh is also a gut-friendly food due to its high fiber content, as well as its probiotic and prebiotic properties. It is also low in saturated fat and cholesterol, making it a heart healthy alternative to many animal-based proteins.
Not only is tempeh a healthy plant-based protein, but it is also quite versatile! Tempeh works well as a meat substitute given its dense, chewy texture and rich, nutty flavor. You can enjoy it cubed, sliced, or crumbled. You can bake it, sauté it, steam it, or even cook it in the air fryer. Often used in the place of ground meat, tempeh can be used in dishes like tacos, burgers, sandwiches, wraps, stir-fries, skewers, casseroles and soups. Mix up the flavor by preparing it with sauces, marinades, or spice blends.
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Low-density lipoprotein, or LDL, is often referred to as the “lowsy” cholesterol that is associated with increased risk for cardiovascular disease. We want to keep our LDL level less than 100 mg/dL, or even lower if you have known heart disease. LDL can be elevated for a number of reasons, some that are within our control, others that are not. Variables we have little control over include age, gender, race or ethnicity, medical conditions, medications, and of course family history. Being aware of your predisposed risk factors is an important piece of cholesterol control.
However, I would like to focus more on the pieces that we can have an impact on. These pieces include diet, exercise, stress, sleep and other lifestyle habits such as smoking and alcohol intake.
Diet: Follow a diet that is low in saturated and trans fats; keeping saturated fat intake less than 10% of your total caloric intake and trans-fat intake as close to zero as possible. To maintain a diet low in saturated and trans fats, you will need to limit animal foods (red meats, butter, cheese, whole milk, etc.), tropical oils (coconut, palm oils, etc.), and low-quality oils (often found in highly processed foods and deep fat fried foods). Instead, we want to focus on choosing mostly unsaturated fats, those coming from plant-based foods like olive oil, avocados, nuts and seeds as well as heart healthy omega-3’s from fish. I also recommend reducing your intake of refined grains, concentrated sweets, and “added sugars” while incorporating more high fiber, complex carbohydrate foods such as fruits, vegetables, whole grains, beans and lentils.
Lifestyle Habits: In addition to eating a healthy diet, our lifestyle habits are also connected to improved cholesterol values and overall heart health. This includes getting regular exercise (at least 30 minutes most days of the week), maintaining a healthy body weight, managing stress, and getting adequate sleep. If you are a current smoker, I would strongly encourage you to quit. If you drink alcohol, do so in moderation. Moderation being 1-2 alcoholic beverages per day for men, or 0-1 alcoholic beverages per day for women. For a lot of folks, especially those with familial hyperlipidemia, cholesterol lowering medications (such as statins) can be a great complement to healthy eating and lifestyle choices when it comes to achieving our cholesterol goals.
Additional information on this topic can be found through the Whole Grains Council.
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Oats are complex carbohydrates that offer a number of health benefits as they are a good source of fiber and other nutrients. Due to their high fiber content, oats can help lower cholesterol, aid in blood sugar regulation, support digestive health, and even help maintain a healthy body weight. They can come in a variety of forms:
Oat groats: Have undergone the least amount of processing, leaving the whole grain (bran, germ, and endosperm) completely intact. Because these have not been cut or rolled, oat groats do require longer cook times. They offer a nutty flavor and chewy texture.
Steel cut oats: These are oat groats which have been sliced into smaller pieces. Scottish oats are similar to steel cut oats but are cut into even small pieces resulting in a slightly finer texture. Both steel cut oats and Scottish oats take a fair amount of cook timed.
Rolled oats (old fashioned): Rolled oats are oat groats that have been steamed and rolled flat. This results in a reduced cook time and softer, creamier texture.
Instant oats (quick cooking): These are rolled oats that have been steamed longer and/or rolled flatter, which allows for an even faster cooking time and a more tender mouth feel. Instant oats are often used in packaged oatmeal products due to their convenience.
Though these forms of oats differ in their cook times and textures, they are nutritionally very similar when it comes to their caloric, carbohydrate, protein, and fiber content.
I would encourage you to include whatever form you enjoy in your diet as long as you are selecting those varieties that come with little to no added sodium and sugar.
Keep in mind that oats do not contain a lot of protein, so make sure to add a serving of protein food such as nuts, seeds, nut butters, Greek yogurt, protein powder, or even a side of eggs to improve the balance and increase the sticking power of your meal. As oats are naturally gluten free, they make a great whole grain option for those with a gluten intolerance or gluten allergy as well.
So, whether you’re enjoying a bowl of steamy steel cut oats, a jar of overnight oats, or a satisfying oatmeal bake, know that whole oat grains can make a great addition to your healthy breakfast routine.
Learn more about whole grains through the Whole Grains Council.
Below are a few of my favorite recipes using oats. Enjoy!
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Meal delivery services can be a great option for some folks. They take the guess work out of meal planning and often show up at your doorstep ready to cook, or even ready to eat! They can be a nice option for people who are struggling with meal planning, who don’t have time to cook, lack the ability to cook, or even those people who simply don’t like to cook. The downside might be cost. These services are often much more expensive than purchasing your own groceries and doing your own food preparation. However, they are likely less expensive than dining out at restaurants. They also might not fit within your dietary needs or taste preferences. When it comes to selecting which meal service might be best for you, I'd recommend considering the following:
Cost: Compare the monthly subscription cost to your typical grocery and restaurant costs. Does this fit in your budget? Does it make sense to spend the money on something that may be cheaper to do yourself, or might you be saving some money by eating out less?
Time & Effort: There are so many meal delivery options out there these days. Some programs offer the pre-portioned ingredients and recipes, but you do the cooking. Others offer completely prepared meals that you just re-heat and eat. Consider how much time and energy you are willing and able to make when choosing the meal delivery service that will work best for you.
Dietary Needs: Seek out services that offer meals that fit within your dietary needs and nutritional goals. That might mean finding a service that offers reduced sodium, lower carb, lower fat, or vegetarian menu options. To keep things as healthy as possible, avoid services whose food offerings are consistently high in sodium and saturated fat. Seek out meals that are high in fiber with lots of whole grain, vegetable, bean and lentil dishes. Make sure the meals satisfy your needs by providing balanced amounts of protein, carbs/starches, and veggies. I would suggest reviewing each services’ website to find the offerings that work best for you and help you to meet your health goals.
Flavor Preferences: As these are not 100% customizable services, some offerings may not meet your individual taste preferences. While some programs have a lot of variety, others are limited in their offerings. These services may include foods that you dislike; alternatively, maybe you will find some new foods that you never knew you enjoyed! These programs also might lack cultural food choices.
Schedule: Identify how many meals you might need for yourself and/or your family each week. That might mean ordering only 3 meals per week to fill in some of the gaps in your existing routine. Others might benefit from selecting a plan that provides more servings per meal than is needed in order to allow for leftovers. Look at delivery days, or pick-up locations, and make sure those fit within your scheduling needs.
So, whether you’re struggling with meal planning, have limited cooking ability, find yourself eating out too much, or just in a food rut, meal services could be a good option for you.
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.