Q: What is spaghetti squash? Is it a better choice than regular spaghetti pasta?
Q: What does the term “high potency” on a vitamin supplement label mean?
Q: Does diet have any impact on hot flashes?
Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: What is spaghetti squash? Is it a better choice than regular spaghetti pasta?
A: Spaghetti squash is a unique form of winter squash. Thin noodle-like strands are created from scraping its cooked flesh, giving the gourd its pasta-inspired name. Spaghetti squash is significantly lower in calories than traditional spaghetti pasta, supplying only 42 calories per cup compared to 220 calories in enriched spaghetti and 170 calories in whole-wheat varieties. Typical of winter squash, it provides beta-carotene, an antioxidant that forms vitamin A and may play a role in cancer prevention. It also contains three times the potassium of spaghetti pasta. On the other hand, spaghetti pasta contains three times as much iron as spaghetti squash, as well as more protein and far more of the antioxidant selenium. If you choose spaghetti pasta, go for whole-wheat versions. These provide more than double the dietary fiber of either spaghetti squash or refined pasta varieties and additional magnesium, too. But for those looking to expand their vegetable repertoire, spaghetti squash is a great option and a fun food that kids often like to help prepare.
Q: What does the term “high potency” on a vitamin supplement label mean?
A: Legally, the term “high potency” can only be used when a supplement supplies 100 percent or more of a day’s recommended consumption of a vitamin as identified by the Reference Daily Intakes (RDI). If a supplement contains a mixture of several different vitamins, minerals or both, at least two-thirds of them must be supplied at levels of 100 percent or more. The term “high-potency” does not mean that a product’s nutrients are in any way better absorbed or more effective. While “high-potency” may make a product sound more desirable, that’s not necessarily true. After all, your food is supplying nutrients, too, and it is possible to get too much of a good thing.
Q: Does diet have any impact on hot flashes?
A: Hot flashes are sudden, intense, hot feelings on the face and upper body, followed by chills. In natural or breast cancer-induced menopause, they seem to result from dropping estrogen levels or blocked estrogen receptors that disturb the body’s temperature control system. Men receiving hormone therapy for prostate cancer may also experience them. Each individual can try to identify and avoid personal hot flash triggers, which can include spicy food, alcohol or caffeine. About three servings a day of unprocessed soy foods like tofu, soymilk and edamame contain phytoestrogens that help some women (but note that research shows inconsistent and generally minor benefits). Weight reduction if overweight and smoking cessation may reduce hot flashes, too. Some research suggests that regular, moderate exercise, as well as meditation and yoga, can also help decrease hot flash frequency.
