On Nutrition

DEAR DR. BLONZ: I have read that calamari (squid) has more cholesterol than lean beef, but is lower in fat. Is this true? -- S.B., San Diego

DEAR S.B.: Most seafood is low in cholesterol, but squid is an exception, providing an excellent illustration that dietary cholesterol and fat don't always go hand in hand.

Cholesterol, which is not used as a source of energy, is present in every living animal cell. The fats and oils we eat and absorb represent nature's most concentrated form of dietary energy (calories); it is the form used for storage and will be found wherever any particular animal keeps its energy reserves. Cows and pigs, for example, store some of their fat energy around their muscle tissue. A "marbling" of fat in the muscle provides flavor and gives meat its tender texture, which is why meats tend to be high in cholesterol and fat. (As a side note, the level of marbling serves as the basis on which meats are graded. Read more on grading at b.link/225hz2.)

Such is not the case with squid, where the edible portion has no fat storage. As a result, the edible part of the squid comes with cholesterol, but without fat.

Now for the numbers: 3 ounces of raw squid contains about 200 milligrams of cholesterol and 1 gram of fat. (If breaded and fried, the fat content rises to 6 grams.) The same weight of a lean cut of beef, such as an eye of round, contains 60 milligrams of cholesterol and about 5 grams of fat. Both provide high-quality protein, vitamins and minerals, but squid also contains some of the long-chain omega-3 fatty acids.

It also helps to appreciate that the body makes its own cholesterol, and it tends to make less when cholesterol is present in foods; that means that dietary cholesterol does not have a direct additive effect. That said, a regular, hefty intake of dietary cholesterol can raise one's blood cholesterol level if it's part of an overall unhealthful diet and lifestyle.

The bottom line is that healthy individuals taking care of themselves while eating a balanced diet need not fear enjoying a higher-cholesterol food, such as squid.

DEAR DR. BLONZ: My mother always said that the white part of the orange skin was good for me. Dutifully, I have followed this advice for a lifetime. But lately, realizing my mother knows little about nutrition, I question its truth. What is the nutritional value of this part of the orange? -- N.N., Phoenix

DEAR N.N.: Your mother may know more about nutrition than you think. The entire orange (peel and flesh) contains numerous natural ingredients to protect the fruit. The fruit's fiber and phytochemicals are also associated with health-promoting properties. In addition to the juice, a number are found in the peel and the bitter-tasting white part, or pith, inside the citrus peel.

The potential health benefits of such substances also found in other fruits and vegetables continue to be studied. These protective compounds are found in plants to help assure their viability, but they tend to only be present in small quantities, plant genetics making enough to do the job. Having recommended servings of plant foods helps them work together for us.

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: Attempting to cut back on carbs, I bought some "sugar-free" candy with maltitol as its primary ingredient. The Nutrition Facts information lists sugars as 0 grams per serving, but shows carbohydrates as 25 grams! Is maltitol just another form of sugar? -- D.W., via email

DEAR D.W.: Maltitol is another form of sugar -- in this case, sugar alcohol. Sugar alcohols are carbohydrate sweeteners that cannot be utilized by the decay-causing plaque bacteria in the mouth. Others include sorbitol, mannitol and xylitol. Per FDA regulations, if the only sweeteners are sugar alcohols, the product can be labeled "sugar-free."

Sugar alcohols do get digested, but not efficiently, because they are metabolized differently from other carbohydrates. These "sweets" do not cause blood glucose to rise and insulin to respond like typical carbohydrates do. There will be some calories, so the number of grams will be listed in the label's "Carbohydrate" category. Sugar alcohols are not considered "Added Sugars" for labeling purposes, but the amount per serving can be shown as a voluntary listing on a separate "Sugar Alcohols" line.

Read more about sugar alcohols at b.link/qxagxq.

DEAR DR. BLONZ: I appreciate your column about the shelf life of eggs, but I have some additional questions. What is the best method to handle home-raised eggs? Those usually have to be washed, but should that be done when they are gathered, or right before use? When I had hens in the backyard, I carefully numbered the fresh eggs so I always knew how old they were. Slightly older eggs, laid at least a week prior, peel better for hard-boiling and work better in baking recipes. I miss my sweet little hens. -- M.A., via email

DEAR M.A.: As eggs exit the hen through the cloaca, each gets coated with a thin protein-based protective layer called the cuticle, or bloom. This coating contains antimicrobial substances to protect the egg's viability as it sits. Hen- or farm-fresh eggs can last for a couple of weeks at room temperature. Be sure you know what you have, though: If they are fertile eggs (where the hen's roommate was a rooster), there could be other things going inside the shell.

Fresh-laid eggs are not sterile. The protective layer is meant to sustain the viability of a fertile egg long enough for the baby chick to develop; it does not make eggs more nutritious or safer for handling. On the egg's surface, even with an intact cuticle, there is a genuine risk of harmful microorganisms being present, including salmonella and Campylobacter. Whatever the unwashed eggs come in contact with will likely get a dose. The act of lifting them to write the date involves various types of contact, as will the process of cracking them, where pieces of the shell can go in unpredictable directions.

Given adherence to safe-food practices, there is no need to wash properly handled farm-fresh eggs. However, it is reasonable to wash eggs before use to limit these unknowns. Read more on fresh-laid egg safety at b.link/5kmef6.

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: Can you get too much fiber in your diet? I don't usually have much. I know I need more, and I am working my way up, but I don't enjoy the unpleasant effects of a fiber-rich meal -- especially when out with friends. -- F.S., San Jose, California

DEAR F.S.: One can have too much of any food, and fiber is no exception. While there are proven health advantages to having the recommended intake level, it's best to avoid an unusually hefty amount of fiber at any one sitting. This is especially true if one is in the process of working toward the recommended norm, as you are.

The human body is programmed to make efficient use of its resources and energy. This natural preference for digestive economy is expressed by physical adaptations to any habitual eating style. Simply put, our bodies get used to the way we normally eat. Most people have experienced different reactions when trying new seasonings or cuisines. Traveling to a distant place and adjusting your meal schedule to local time would have a similar effect. In either case, your body might find ways to tell you, "I wasn't quite prepared for that."

As for fiber, it provides unabsorbed bulk that affects the rate at which foods move through the digestive tract. It therefore also affects what ends up in the large intestine to be worked on by our microbiome. (See some frequently asked questions about the microbiome at b.link/2446rv.) Adding large amounts of fiber to a system not accustomed to it can lead to short-term bouts of cramps, bloating, diarrhea and gas -- not ideal in social situations. All of this can be made worse, and even become risky, if large amounts of fiber are consumed without sufficient fluids.

Assuming there are no issues with your digestive system, there are no reasons to avoid fiber for its transient side effects. A reasonable strategy is to slowly but surely integrate higher-fiber foods into your daily routine until you arrive at the recommended level -- about 25 to 30 grams per day. Read more on dietary fiber at b.link/j43qu.

DEAR DR. BLONZ: I cleaned out a kitchen cabinet and had to make some decisions about my stored grains. What is the shelf life for flours and other grains? In particular, I am interested in polenta: It seemed fine in its sealed bag, but it had been there for about a year. -- K.L.B., Dobbs Ferry, New York

DEAR K.L.B.: Grains, especially whole grains, should be stored in a cool, dry place in airtight containers. Whole grains contain the germ and the endosperm, with the components needed to start and nourish the next generation of the plant until it can get its shoot open and begin collecting energy from the sun. The germ also contains essential fatty acids and other nutrients essential for this purpose. The bran is the outer coat that protects the grain from oxidation and other physical or microbiological assaults that might impair the new growth.

While each grain has its unique properties, over time, these protections wane, giving edible grains their "shelf life." Whole grains will keep four to six months on the shelf, and longer in the freezer. Check the information and storage chart from the Oldways Whole Grains Council at b.link/etw5st.

If your polenta is in its original sealed bag, it should be labeled with a freshness date, but it sounds as though it is well past its prime.

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.