Q: I'm confused by the conflicting reports I hear about chromium picolinate. What is it and what is it used for?
A: Supplements of the mineral chromium are most commonly sold as complexes with picolinate. Most research does not support claims that this supplement can help people lose weight or build muscle. Some studies do show chromium supplements improving blood sugar control for people with diabetes or insulin resistance, but even in this regard the support is not consistent. A recent study at the University of Alabama at Tuscaloosa casts doubt on whether it's worth trying. Apparently, chromium picolinate enters cells as an intact complex and is susceptible to reactions that can damage the DNA that makes up our genes. Only the chromium picolinate complex appears to pose danger. We can safely get the chromium we need from a balanced diet that includes whole grains.
Q: What is process cheese?
A: Process cheese is made by combining one or more natural cheeses with an added emulsifier. The result is a cheese that melts evenly, slices easily and has a more stable-keeping quality. Process cheese also develops an extremely smooth texture. Like natural cheese, process cheese may be fat-free, reduced-fat, or of standard fat content (eight to nine grams of fat per ounce). The protein and mineral content of natural and process cheese are generally similar, but the ingredients added to process cheese
generally double the sodium content.
Q: Hot pretzels have become so popular. How do they rate nutritionally as a healthy snack?
A: Fat content of hot pretzels is usually fairly low, from 0 to 5 grams in most types. Don't assume, however, that low-fat means low-calorie. Content varies among brands, though a typical large hot pretzel might contain 340 to 390 calories. So splitting this large size with a companion may make sense. Sweet glazed or sugarcoated pretzels often yield from 450 to more than 500 calories.
If the rest of your diet contains much salt or high-sodium processed food, request nutrition information so you can check sodium content. Some brands may have just over 300 milligrams (mg) each. For others, the sodium content ranges from 800 to 1000 mg. Current recommendations suggest limiting the whole day's sodium to no more than 2400 mg.
Think twice before you go for the dips that some pretzel stands sell. Most add more sodium, fat and another 40 to 140 calories. Consider whole-wheat pretzels if they're available, since they may provide as much fiber as a bowl of bran cereal.
