On Nutrition

DEAR DR. BLONZ: I keep seeing the word "hydrolyzed" on ingredient labels, but I am not sure what it means. Is it anything like "partially hydrogenated"? -- H.S., Anderson, South Carolina

DEAR H.S.: "Hydrolyzed" refers to a chemical process in which a large compound is broken down after reacting with water (hence the "hydro").

An example of its use in the world of food is the splitting apart of proteins, which are composed of long chains of amino acid building blocks. Proteins are large, complex molecules, and get broken into their individual building blocks before absorption by our bodies. Our digestive system is designed to perform this action.

The "hydrolyzed" you spotted on a label was likely associated with an ingredient called "hydrolyzed vegetable protein" (HVP). But if digestion will accomplish the goal, why break apart a protein before it enters the body? Food scientists discovered that certain individual amino acids could enhance flavor. Small amounts of hydrolyzed proteins began being used as additives in processed foods after tests revealed it helped bring out the natural flavor of some foods.

A related issue deserves mention here. There has been, in the past, some concern about HVP due to its association with monosodium glutamate (MSG), which tends to form in hydrolyzed proteins. Some people claimed an extreme sensitivity to MSG, including symptoms like headaches and discomfort. The resulting polarizing uproar led to the phrase "No MSG" appearing on countless menus and labels. Blinded studies, however, in which individuals did not know whether they were consuming MSG or a placebo, failed to support the effect -- even with many who claimed sensitivity. The discussion was further complicated given that MSG is naturally present in the body, it forms naturally in foods, and it has been in use as an additive for over 100 years.

The conclusion reached by researchers was that MSG is generally regarded as safe at the levels found in foods. It is used as an additive in snacks, fast foods, soups, seasonings and dressings. A small number of people can react to MSG in certain circumstances, especially with elevated levels of intake. (Read about the sensitivity angle at b.link/ywsqat, and more big-picture stuff at b.link/2jdyrc.)

Back to your ingredient label question: The phrase "partially hydrogenated" refers to a different process altogether. Hydrogenation refers to adding hydrogen; in this case, it can be used to modify a liquid vegetable oil into a solid block of fat. Partial hydrogenation takes this process part of the way and creates a semisolid fat, the characteristics of which depend on its intended use.

Partial hydrogenation has been widely used in food processing because it allows inexpensive vegetable oils to be used in many different food applications -- from margarine and shortening to cookies, crackers, fries and pastries.

However, further research revealed a significant downside to partially hydrogenated fats: Hydrogenation produced the trans fatty acids associated with an increased risk of health issues, including heart disease and certain cancers. The consistent refrain, as research progressed, was that trans fats must be avoided. In 2003, the FDA began requiring manufacturers to declare the level of trans fats present in a serving of their products.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: A recent blood test showed that my cholesterol levels were fine, but my triglycerides were slightly elevated. You mention them periodically, but please explain what triglycerides are and the role my diet might be playing. -- F.L., Oakland, California

DEAR F.L.: The role of triglycerides often confuses people. That's not surprising, given the speed with which complex health terms have encroached upon our daily lives.

Think of triglycerides as the body's most concentrated form of stored energy. (For this discussion, think of the terms "fats" and "triglycerides" as compatible.) The human body is designed to be mobile and to conserve energy. Triglycerides are the form into which excess energy is converted, and also the way they get packaged for transport and storage.

Contrast this with plants, where the mission is to grow rapidly; energy in plants gets made into carbohydrates, which serve as a building material. (If we stored energy as carbohydrates, we would be too bulky to move.) The fascinating shift in plant life is with their seeds, where their light weight allows them to travel on the wind or with animals to land -- and grow -- in a new area. In seeds, energy is stored as fat.

A list of triglycerides would include the fats in our diet (butter, cooking oils, etc.), those in our bloodstream, and the fat that eventually makes its way to the body's energy storage depots. All triglycerides are built like a squat version of the letter "E," where the three prongs are individual saturated or unsaturated fatty acids attached to a glycerol backbone.

There is a big difference between triglycerides and cholesterol. Cholesterol is a waxy, fatlike substance with a complex structure that looks a small piece of honeycomb. Cholesterol is not used for energy; it is a structural element in all cells and serves as a raw material in making many hormones.

Both triglycerides and cholesterol are members of the lipid family. In addition, both travel through the body in packages known as lipoproteins. And finally, both share the dubious distinction of having their elevated blood levels associated with an increased risk of heart disease.

The blood triglyceride level usually goes up after eating, even if there's a limited amount of fat in the meal. This occurs because the body is programmed to convert excess protein or carbohydrate into triglycerides, the form of energy best suited for transport and storage. Consuming alcohol or excess sugars such as fructose, sucrose or glucose will also increase triglycerides.

Should you be concerned about your triglyceride level? As blood tests for triglycerides are typically taken after a fast, any effects from your last meal should be over. Given this, if you still have an elevated triglyceride level, it would be something to be discussed with your health professional. Much will depend on your health profile and history. You and your doctor will decide whether this is something to be monitored or if additional tests may be needed to rule out any ongoing problems.

Read more about conditions that can elevate triglycerides at b.link/r34n7r.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I eat a few eggs almost every week. Lately, I'm seeing more types at the store that include omega-3 fats, which I had thought were only in fish. I wanted to know more about this. How much omega-3 do you get in these eggs, compared to what we need? -- T.T., Mesa, Arizona

DEAR T.T.: Some background first: Fats are long chains of carbon atoms. The name "omega-3" refers to the location of the first double bond -- in this case, the third carbon (3) from the end (omega) of the chain.

There are three different essential omega-3 fats in human nutrition: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). They are all considered essential because they are needed to support normal health, and we can't make them on our own.

ALA is in plant oils, including flaxseed, canola, soy and walnut. More well-known omega-3s include the longer-chain EPA and the even-longer-chain DHA, both found in fish and other seafood. Omega-3 fats are often collectively called "fish oils," but this is inaccurate since plant-sourced ALA does not come from fish.

Our metabolism has a chain-lengthening mechanism that allows it to convert ALA into EPA and DHA. This capability is important for vegetarians and for anyone who doesn't eat seafood. However, this "lengthening" mechanism is inefficient, with only a fraction of ALA getting converted to EPA and DHA. While some makes it, most ALA in the diet gets burned for energy. Vegans should pay attention to their ALA intake or consider taking a supplement (more on this at b.link/4bfyqq).

Omega-3-enriched eggs will have a higher content of these fatty acids, but you must read the label to determine the type present in any particular brand. If the hens' feed was enriched with flaxseed meal, the eggs would have increased levels of ALA, and a slight amount does get lengthened into EPA and DHA by the hen's metabolism. Some brands enrich the feed directly with EPA and DHA from fish oil or marine algae. In those instances, the eggs will have higher levels of the longer-chain omega-3s, but still only a fraction of what you get from fish sources. As with any specialty eggs, enriched ones will cost more.

The amount in omega-3 enriched eggs can vary, so, again, read the label; one popular brand provides 125 milligrams per egg, which is only a fraction of that in seafood. The American Heart Association recommends 1 gram daily of DHA and EPA for overall heart health.

For reference, the richest sources of EPA and DHA are cold-water fatty fish such as salmon, mackerel, herring, sardines and anchovies, and other seafood, including oysters and caviar. (For more on fish, including a chart of levels, see b.link/bbv3ze.)

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.