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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: Is feta cheese low in fat?
A: Feta cheese contains about 6 grams of total fat, 4.2 grams saturated fat and 75 calories in each ounce, which is a little less than a quarter-cup. That?s not as much as in cheeses like cheddar, Provolone and Swiss, which contain 8 or 9 grams of fat and 100 to 110 calories per ounce. Feta has a strong enough flavor that there?s no need to use large amounts. Reduced-fat versions of feta bring the tally even lower, to about 4 grams of fat, 3 grams of saturated fat and 60 to 70 calories per ounce. You may even see some fat-free versions of feta, which contain only 30 to 40 calories per ounce. Unfortunately, less fat does not mean any less sodium. Try to skip adding salt to a dish with feta. It has about 315 milligrams (mg) of sodium in just an ounce of the regular version?more than 10 percent of the recommended limit for the day. Reduced-fat and fat-free feta usually contain 390 to 470 mg. This is substantially higher than many other cheeses, which often run 150 to 250 mg of sodium per ounce.
Q: Do strict vegetarians need vitamin B-12 shots?
A: Vitamin B-12 helps maintain healthy blood and nerve cells, and is also used to make DNA. It is primarily found in meat, dairy products and eggs. Vegetarians who consume eggs or dairy products on a daily basis generally get all the vitamin B-12 they need. On the other hand, vegans, who consume no animal products are at risk for B-12 deficiency, depending on their food choices. However, vegans can easily meet their needs with B-12-fortified soymilk, cereal, meat substitutes, or nutritional yeast. If none of these products are used daily, a basic multi-vitamin supplement will cover needs. Contrary to older, outdated information, sea vegetables, tempeh?a food made from whole soybeans?and algae are not reliable sources of the active vitamin. Vitamin B-12 injections are meant for people who have limited ability to absorb any form of B-12 due to inflammatory digestive tract diseases (such as Crohn?s), or gastric bypass and other types of stomach or upper intestinal surgery.
Q: Do CLA supplements help people lose weight?
A: Conjugated linoleic acid (CLA) refers to a group of substances with slight variations of the chemical structure of linoleic acid, an essential fatty acid. CLA reduces weight and fat gain in rodents, but results from more than 15 human studies on body composition show much less significant and consistent benefit. Different forms of CLA may have different effects, and researchers do not yet know how to translate the findings from animal studies to humans. Besides its availability as a supplement, CLA is found in fat-containing dairy products, beef and lamb. The type and amount of CLA in foods varies with the animal?s diet, but the amount that we can get from dairy and meat products is much less than amounts from supplements used in current studies. For now, the supplements seem relatively safe, but some studies continue to raise questions about possible increases in insulin resistance and blood sugar problems. Even studies that show ?statistically significant? weight loss can mean relatively little in practical terms. One recent study of CLA supplements showed average weight loss of three to five pounds after one or two years of use, and an average gain of just over half a pound of lean body mass. This suggests a healthy diet and physical activity may be more effective than CLA supplements for weight loss.
The American Institute for Cancer Research (AICR) offers a Nutrition Hotline online at www.aicr.org or via phone 9 a.m. to 5 p.m. ET, Monday-Friday, at 1-800-843-8114. This free service allows you to ask questions about diet, nutrition and cancer. A registered dietitian will respond to your email or call, usually within 3 business days. AICR is the only major cancer charity focusing exclusively on how the risk of cancer is reduced by healthy food and nutrition, physical activity and weight management. The Institute?s education programs help millions of Americans lower their cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. Over $77 million in funding has been provided. AICR is a member of the World Cancer Research Fund International.
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