Is cooking with an air fryer healthier than eating regular fried food? Why or why not?

Bogden: “Yes, especially when compared to typical fried food from a restaurant! Sure, you are saving a significant amount of calories by using an air fryer but the biggest benefit is the fact that you are not consuming inflammatory oil, rich in Omega 6. (Hint, we want more Omega 3!)”

How do air fryers provide a different experience for cooking at home?

Bogden: “Not only is using an air fryer quick and easy, but it provides a really unique crispy texture that is typically only achieved by a deep fryer.”

Is the cost of purchasing one of these cooking appliances worth it?

Bogden: “If you are a lover of fried foods AND you are willing to put the time into preparing food at home, the answer is yes! Many of my clients find that they are going out to eat less now that they have an air fryer. Less money spent + less inflammatory fat consumed = BIG WIN!”

Are there any concerns consumers should address before buying these products for their own home?

Bogden: “I would strongly advise that you consider biting the bullet and paying a little extra for an air fryer that is not made primarily of plastic. It is well documented that repeated consumption of food prepared in heated plastic is hazardous to human health.”

How should consumers clean/maintain their cooking appliances to ensure food safety?

Bogden: “An air fryer is best cleaned with a sponge and soapy, hot water. Be careful what utensil you use to scrape off food, otherwise you will scratch the metal. Although most parts are usually dishwasher safe, it is typically faster to hand wash. My recommendation would be to soak the tray immediately after serving as you sit down to eat.”

Is there anything else you believe consumers should know about regarding food safety?

Bogden: “If you are using your air fryer for multiple rounds at one meal, be sure to set an additional timer for yourself on your phone to make sure to retrieve the last batch that was made! It is a fairly small, closed contraption, therefore making it easier to leave food behind. Suddenly, 4 days later you start to see flies and you may need a power washer to get off the crusted food!”

When using new cooking appliances, consumers should be aware of foodborne illnesses related to poor cooking practices. Francisco Diez-Gonzalez, Professor and Director of the Center for Food Safety at the University of Georgia, shared some tips for consumers interested in purchasing new food technology appliances.

Dr. Diez-Gonzalez: “An air fryer is a technology that uses hot air to cook food. Like any other type of cooking technique, the main concern is that the product reaches the appropriate temperature to kill potentially pathogenic microorganisms. The best way to verify the temperature is using a cooking thermometer checking the food itself.”

Bogden also shared her favorite recipe—air fried Brussels sprouts–to use in the air fryer. You can find more recipes on Kylene’s Instagram.

The health benefits of cooking your favorite fried foods in an air fryer provide guilt-free snacks and meals for foodies everywhere. It’s important to keep in mind food safety precautions when cleaning/maintaining your cooking appliance.

The post Love is in the Air…Fryer appeared first on Best Food Facts.

So, how can you implement more healthy veggies into you or your family’s diet? We reached out to expert Anne Elizabeth Cundiff, RD, LD, FAND and a retail registered dietitian, to learn more about veggie carbohydrates. 

What are the benefits of replacing items like noodles, rice, bread and baking flours with vegetables substitutes? 

Cundiff: “The benefits of using vegetable substitutions for traditional grains would be if you had a food allergy such as Celiac Disease, are having difficulty controlling blood sugars with pre-diabetes or diabetes, like the taste of substitutes or are trying to incorporate more vegetables in your daily food intake.” 

Americans are generally not consuming enough fruits and vegetables in their daily diets. Eating a diet rich in fruits and vegetables can defend against diseases such as: heart disease, type 2 diabetes, some cancers and obesity, according to the Center for Disease Control. 

What are some ways that vegetables can be used in place of traditional carbs? 

Cundiff: “Vegetables are being transformed into vegetable noodles, breads, chips, crackers, pizza crusts and beverages. I personally prefer the vegetables noodles, vegetables mash (like potatoes, squash and cauliflower) and pureed vegetables in juices or sauces.”  

Do you think we lose taste and flavor when replacing these foods with vegetables? 

Cundiff: “Taste and flavor vary greatly from person to person, so I think it would be something to evaluate on an individual basis.”  

Are there any tips to add flavor or texture when using vegetables in place of grains? 

Cundiff: “I flavor vegetable substitutions the same as I would traditional grains, lots of herbs, spices and healthy high flavor fats like olive oil. There will always be a bit of a difference in texture, so experimenting with a variety of cooking preparations is a good idea. I personally like to sauté zucchini noodles instead of steaming when using it as a pasta substitute, so the texture seems more al dente.” 

Should people avoid eating grains? 

Cundiff: “I believe grains and traditional carbohydrates are a great way to get certain vitamins, minerals and fiber, especially when choosing products made with whole grains. If you are choosing whole grains and practicing portion control to meet your health and wellness needs, there is no need to replace them with other substitutes.” 

Do you recommend people replace their carb dishes with veggie substitutes? 

Cundiff: “I always like to meet my clients where they are in their food preferences and provide suggestions based on their needs. I am pro-carbohydrates and feel we need to keep discussing them in a positive light. They are not the enemy! Portion size consumption is very important to discuss with all the food groups, making all foods fit without having to find substitutes for our favorites.” 

Where do you see veggie substitutes going in the future? Do you think the market will expand or has it reached its limit? 

Cundiff: “I think the market will always keep expanding. I hope to see the options continue to grow so it continues to encourage people to eat more vegetables every day.” 

Do you have any tips for ways to add more vegetables to a diet? 

Cundiff: “When people think of vegetable servings, they think of enormous quantities and get overwhelmed. One cup of raw (about the size of a tennis ball) and ½ cup cooked (about the size of two golf balls) is a serving, so helping people to understand how this looks each day is a great place to start. Examine how many you get each day and then determine how to increase the servings to an attainable goal. I like to start with 3-4 servings a day. I personally start each day with 2 cups of raw spinach in a smoothie and I know I am halfway there.”  

Vegetable carbohydrate substitutions are one of many great ways to increase your daily consumption of vegetables. However, you can still enjoy your favorite carb-rich foods while being mindful of portion control and opting for whole grains. Try Cundiff’s favorite recipe and for more delicious vegetable recipes visit Pinterest. 

The post Lettuce Tell You About Veggie Substitutes appeared first on Best Food Facts.

These are health claims placed on the food label, but are they backed up by science? Should we pay attention to these claims to help our health? Or are they just a marketing ploy from food companies trying to get you to buy their products? We sought out Dr. Marie-Ève Labonté, Assistant Professor at Laval University, to answer these questions and more about labels on food products in Canada.

What exactly are health claims? Are there different types of health claims used on food labels in Canada?

Labonté: “Health claims are defined by Health Canada as ‘any representation in labeling or advertising that states, suggests, or implies that a relationship exists between consumption of a food or an ingredient in the food and a person’s health’. In other words, they are statements about the positive effects that a certain food or food component might have on a person’s health status.

“In Canada, there are two categories of health claims: Disease risk reduction claims and Function claims. All health claims that fit in these two categories are regulated, meaning that they have to first be approved by Health Canada before they can be placed on a food label

“Disease risk reduction claims link a food or a component of the food to reducing the risk of getting a certain diet-related disease and condition (example, ‘A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of heart disease.’). Disease risk reduction claims also include therapeutic claims, which are about the treatment or improvement of certain diseases or health-related conditions (example, ‘Soy protein helps lower cholesterol.’).

“Function claims, on the other hand, state the effect a food component has on the normal functions of the body (example, ‘Consuming 3.5 grams of fibre from psyllium seed […] promotes regularity.’). A type of these claims are nutrient function claims, which explain the roles that energy or nutrients play in maintaining good health or for normal growth and development (example, ‘Protein helps build and repair body tissues’).

“Other than these regulated health claims, food packages in Canada can also carry general health claims, which are not specifically developed by the government. These are often symbols or logos that are displayed on the front of the package (for example, a healthy check mark). These types of health claims are developed by organizations or corporations (such as food companies) and are not regulated.”

In the United States, the Food and Drug Administration regulates health claims on food labels.

Who is approving the use of these claims? Are health claims backed up by science and can I trust that the information is up to date?

Labonté: “Regulated health claims used on food labeling and advertising have to be backed up by science and approved by Health Canada before they can be used. This is done to make sure that they are truthful and not misleading. For example, before any disease risk reduction claim or therapeutic claim is accepted, all available scientific data is reviewed, and an assessment is posted on the Canadian government website. This web page lists all disease risk reduction claims and therapeutic claims that have been reviewed and either accepted or not accepted for use in the country up to now. It is expected that Health Canada will eventually review up-to-date science to see if accepted health claims are still backed by science and if claims that were previously not accepted can now be accepted.

“Unregulated general health claims (like the healthy check mark) are not necessarily approved by the government. These claims are required to be truthful and not misleading but, we can only tell if these types of claims are backed up by science if we read through documents created by the developers of these claims.”

Should I be paying attention to these claims to help with nutrition or health concerns I might have?

Labonté: “Interestingly, a recent study that I was a part of as a former postdoctoral fellow at the University of Toronto, showed that in general foods and beverages with health claims on their labels have an overall healthier profile, compared to those without claims. But, the study also showed that many food products of lower nutritional quality (for example, various snacks) were found among products with health claims. This might lead consumers to think that certain products with claims are more nutritious than they actually are. The overall nutritional quality of a food product is not always considered when determining if a food is allowed to carry a claim or not.  So, for example, ready-to-eat breakfast cereals made of oats could potentially carry a claim about oat products and blood cholesterol lowering, while also being high in sugar. Because health claims highlight a few specific ingredients, like oats, and not others, like sugar, it is still important to look at the Nutrition Facts table and the ingredient list to get a better sense of the overall nutritional quality of the food you’re eating.

“Another important thing to keep in mind about health claims (both regulated and unregulated) is that they are optional statements. Food companies are relatively free to decide whether they wish to include health claims on their food products. So, a food product without a claim is not necessarily of lower nutritional quality than a similar food product with a claim. It might just be that the food company has decided not to include health claims on its products.”

What about products that aren’t made in Canada – are the claims made on these products checked out by anyone here in Canada before they are sold here?

Labonté: “All prepackaged products imported into Canada which are then sold to Canadian consumers have to meet certain requirements. Only claims that have been approved for use in Canada can be shown on imported products. For example, the United States allows a claim stating that diets low in total fat may reduce the risk of some types of cancers, while Canada does not. If a food product from the United States with this claim on the label is imported into Canada, a new product label without the claim has to be created before the product is sold to Canadian consumers.”

What are food manufacturers allowed to claim – are there any regulations about what they are legally allowed to put on packaging?

Labonté: “Along with regulating health claims, Health Canada also has a certain list of requirements that a food must meet to be able to carry a certain health claim. For example, to use a nutrient function claim for a vitamin or mineral in a food product, the food must have at least 5% of the Daily Value of that vitamin or mineral. Another example is that some specific food products such as jams or jam-type spreads, marmalades, preserves and jellies are not allowed to carry the disease risk reduction claim “A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of heart disease”.”

Health claims on food labels are regulated by the federal government. The claims must be verified by scientific data. The statements are optional, so food may have health benefits even if it doesn’t carry a specific label. Label claims are a good starting point to learn about the nutrition of food.

The post Health Claims on Labels: Can They Be Trusted? appeared first on Best Food Facts.

There’s no shortage of inspiration here. Read on to learn more about Heather and what inspires her!

What inspired you to start blogging?

I had notebook after notebook of stories, anecdotes, recipes, stories about recipes — and when I had a month off of work in 2008 due to a surgery, I decided to start typing all of this up. Little by little, I showed a few friends and family members. I was then asked to write a column in my local newspaper, which was eventually syndicated. After three years, I started doing weekly and monthly cooking segments from my home kitchen. Later, I started appearing more in local media and weekly on a popular local radio show. At that same time, I started a podcast called Around the Kitchen Sink, which aired for three years — every week. Now I focus more on food choice and agritourism, visiting farms and food producers throughout the Midwest and Indiana, and sharing along the way for my readers.

What is your favorite food to eat?

I could live off of a good dip, hummus or salsa.

What is your favorite food to cook?

I make a lot of stir-fry’s, all-in-one meal skillets and Mediterranean-style foods.

Favorite kitchen/cooking hack?

Gosh, I am not sure. Recently, I perfected the “place a plate on a dozen cherry tomatoes to slice in half” trick and didn’t shoot them all over the floor!

Favorite kitchen gadget?

I am a pretty big fan of any Microplane brand zester.

When it comes to ingredients, what will you always splurge on?

I will always buy good oils, vinegars, chocolate, cheese and herbs/spices.

Can you share with us a #foodfail moment?

I fail almost every time I am on TV. Luckily, no one knows but me! There will always be something that burned, dropped or is raw. It just has to look good on TV!

What is your favorite part of being a food blogger?

I love the interaction with my readers and seeing the good I can do in small ways. It’s like a ripple effect.

Who are some of your favorite food bloggers?

That’s like picking a favorite child!

The post Meet Heather from Basilmomma appeared first on Best Food Facts.

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We asked expert Diane McKay, PhD, Assistant Professor, Friedman School of Nutrition Science and Policy at Tufts University, for some thoughts on what fuels these foods. Here’s what she had to say.

It’s not so much the antioxidants in these foods, but the phytochemicals that contribute to their health benefits. Phytochemicals are compounds found in all plant-based foods, of which there are thousands, and many have some activity in the body after we consume them.

The most common types of phytochemicals are the polyphenols and the flavonoids. Where can these be found?

• Dates
• Dried Cherries
• Dark Chocolate
• Fruits
• Vegetables
• Whole Grains
• Beans and Legumes
• Nuts and Seeds
• Tea and Herbal Teas
• Coffee
• Red Wine
• Cocoa

And the list goes on…

While most phytochemicals have antioxidant activity, this is not their primary action in the body. That is, they do much more than just stop free radicals from damaging our cells. Many of the polyphenols and flavonoids we consume also control our cells and genes so, among other activities, they:

• Help with detoxification
• Reduce inflammation
• Decrease blood clots
• Inhibit tumors

By consuming more plant-based foods and beverages in your diet you are also consuming more phytochemicals, as well as all of the important nutrients found in these foods like fiber, potassium, and other essential vitamins and minerals. So it’s a win-win situation!

_{“Cherries” by Quinn Dombrowski is licensed under CC BY-SA 2.0.}

The post Foods You Should Be Eating appeared first on Best Food Facts.

Dr. Metcalfe on being curious:

Dr. Metcalfe:

Curiosity is a wonderful thing. We’re all born with it. It’s innate to our personalities. If you cease to be curious and cease to ask questions, you aren’t really exploring all the possibilities. The same curiosity that led me to run long distances in the desert led me to learn more about my peanut butter and jelly sandwich and the complexities of the food system. It truly is miraculous.

It’s so miraculous that the food arrives in our cities that’s healthy, fresh and meets the demand of so many different consumers. The more I learn, the deeper I appreciate the people engaged in this food system and am in awe over the complexities that allow our food to be grown and distributed to consumers each day.

Unfortunately, many people have chosen their camps and the way that they’re going to think about things, including food, and they either reinforce their opinions by seeking out others with similar beliefs or cast aspersions on the other side. That’s really damaging to the future of our food system and how it’s going to look in 2050 when we will have 9 billion mouths to feed. The really damaging aspect of our food conversation today is that too many minds are already made up and aren’t open to new solutions and possibilities.

A few examples of where people are becoming fairly entrenched in how they view the food system would be the pro-GMO camp versus the anti-GMO camp; the pro-organic movement versus the ‘maybe that’s not necessarily how we all ought to grow our food long term’ camp. There’s the pro-science and technology group and the ones who feel that science is to be distrusted. There’s the pro-industrial movement, meaning large-scale production of food, and those who think that it should all be done by small farmers in a distributed network.

The big question is, how do we create a future where we have healthy food distributed to everyone at the right price? I would say that most all of us agree on what that question is. It’s how we get there that has us stumbling into these areas of food camps and being polarized.

There are so many people right now, really smart people, in a multitude of disciplines that are doing some really good thinking about this right now. And we need to listen to them. We need to cut across our biases and really invite them into our own conversations about food. Collaboration is key to solving some challenges of our food system. You can’t do that if you’re not curious.

Take advantage of that innate curiosity and use it as a weapon against the fear of other solutions or ideas. Be curious about every single aspect of the food system, really seize your curiosity and run with it.

_{“My Samhain stew : Potaje de garbanzos” by Enric Martinez is licensed under CC BY 2.0.}

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Is there really wax on fruits and vegetables?

Dr. Kemble: “Yes – the apple is one of the fruits that produces its own wax. Many other fruits produce wax such as plums, pears, etc. The natural wax produced by the apple serves several vital roles. This natural wax:

• helps the apples resist moisture loss,
• enhances the fruit firmness, and
• slows down the natural degradation of the apples.

Remember, apples are alive even after they are picked and will continue to live, provided they have the sufficient resources and an acceptable environment. The waxy coating produced by the apple and found on its skin protects it. The waxy coating can appear milky sometimes, but if you rub it gently, you can actually get it to it shine.The natural wax on the fruit of the apple contains about fifty individual components belonging to at least half a dozen chemical groups. The major cyclic component of apple fruit wax is called ursolic acid and is highly water-repellent. Research has shown that ursolic acid is capable of inhibiting various types of cancer cells and can serve as a starting material for synthesis of more potent bioactive compounds such as antitumor agents.”

Is additional wax added to fruits and vegetables?

Dr. Kemble: “In some situations, additional food-grade wax is added to the outside of the produce to augment the fruit’s natural waxy covering. This is done, for example, with cucumbers. In some root crops, like rutabagas and turnips, food-grade wax is added to the outside to increase shelf-life. Food-grade wax is safe to eat.

As mentioned earlier, apples do produce their own waxy coating. Additional wax can be added, but it depends on the maturity of the apple after harvest and variety. Waxes are either derived from natural or synthetic processes, but all are organic compounds.

For the science geek like myself, natural waxes are typically esters (just a way organic chemists use to classify compounds) of fatty acids and long-chain alcohols. Plants and animals can produce their own waxes and several of these natural waxes are considered “food-grade waxes” because they are safe for use on food intended for human consumption. Shellac, for example, is a commonly found natural wax which is derived from the female Lac bug. Carnauba wax, as another example, is also a natural wax but is produced by the leaves of the Carnauba palm. Both of these waxes are “food-grade waxes” and have been used on food for decades. The FDA has labeled both of these waxes safe for human consumption. Both of these natural waxes are complex mixtures and contain some of the same components found in the wax of an apple.”

You said it’s safe to eat the wax. How do we know it’s safe?

Dr. Kemble: “One point to note about waxes is that they are indigestible by humans. Humans do not have the ability to break down waxes and absorb their various components. Waxes simply pass through our digestive systems untouched. There are many more types of natural waxes out there produced by various plants and animals such as beeswax produced by honeybees, bayberry wax produced from the surface wax of the fruits of the bayberry bush, soy wax produced from soybean oil, etc. Depending on its intended use, different types of natural and synthetic waxes can be mixed together in order to provide the exact properties that someone requires in a wax. Grafting wax, which is primarily beeswax plus a number of other components, is designed to soften significantly when worked with your hand by adding a number of components to beeswax. Beeswax alone is stiff and not workable at 98 degrees.”

So why add wax if apples produce it naturally?

Dr. Kemble: “An apple with a good waxy coating will store better than one with a partial waxy coating or no waxy coating at all. Another interesting aspect of waxy coatings and apples is that growers can take advantage of the storage ability of many apple varieties because of this waxy coating. You might have heard the term “controlled-atmosphere storage” and wondered about it. Apples can remain in controlled-atmosphere (CA) storage for a long period simply by reducing the oxygen levels in storage. Some apples such as Fuji and Delicious (red and yellow) can be stored up to one year in CA storage. CA storage does not involve adding any chemicals – just modifying the environment by lowering the oxygen levels and tightly controlling the environment around the apple. The apple must have its waxy coating intact in order to benefit from CA storage.”

Will vinegar help get the wax off? 

Dr. Kemble: “Yes, vinegar will degrade the waxy coating and, if it is left in contact for a long period, it will remove all of the wax. The wax, however, serves as a protection system for the fruit/vegetable. This waxy coating helps to prevent moisture loss and it provides a physical barrier preventing some microorganisms from entering the fruit. The degree or extent of this waxy coating depends on the variety, maturity at harvest, and storage condition.”

For more information about controlled atmosphere storage and wax on apples, Dr. Joe Kemble said to visit Washington State and The Best Apples.

_{“Apples” by DuesXFloridamizo is licensed under CC BY.}

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