Tag Archives: fat

What’s the truth about Coconut Oil?

coconut oil N4NN newsletter

At our 10th annual N4NN course this year, participants asked many questions that you may be wondering about too. We’ve busted some myths that are worth sharing – for example, the facts about Coconut Oil!

A lot of information is out there about coconut oil, leaving consumers confused about the truth. Since coconut oil comes from coconuts, it could have a nutty flavour and appear as liquid or semi-solid at room temperature. You may wish to use it in your cooking for its flavour or texture, but remember it’s still 100% fat so use in moderation!

The scientific research does not hold up sufficient evidence to say that coconut oil has health benefits. For heart health, studies show canola and olive oils are better for you.  Enjoy a small amount of healthy oils – 30 to 45 mL (2 to 3 Tbsp) – each day.

Do you have nutrition questions? Let us know and we’ll answer it in a future newsletter or in our social media postings. Follow us @NutritionTraining @SueMahRD  @LuciaWeilerRD

 

Dare to Compare… Ice cream vs Gelato

gelato ice cream 2016 June

With the start of summer, ice cream treats are a staple and gelato is becoming more popular. Do you know the difference between ice cream and gelato? Does gelato contain less dairy or have fewer calories than ice cream? Here’s the scoop!

Ice cream and gelato may look similar but are made quite differently and also have unique textures and different nutritional qualities.

How they’re made:  Ice cream’s first ingredient is cream, followed by added sugar. Ice cream is churned fast, whipping in a lot of air. This is makes ice cream fluffy and light.

Gelato on the other hand is made primarily with milk and added sugar. Gelato is churned very slowly, limiting the amount of air that’s mixed in. This gives gelato a thick and dense texture.

Nutritional qualities:  Gelato is denser than ice cream so a scoop of gelato weighs a bit more than the same size scoop of ice cream. (See chart below.) Calories in gelato are similar to those in ice cream and depend on the type of ingredients used. If you are concerned about fat content, gelato usually has less fat than regular ice cream because it is made with milk rather than cream.  Lactose is a naturally occurring sugar and the major carbohydrate in milk. Both ice cream and gelato contain lactose at about 3-6 grams/125 ml serving. [1]  Overall, gelato has more added sugar than ice cream resulting in higher carbohydrate content compared to ice cream.

Dietitian’s Tip:  Both ice cream and gelato are high calorie treats so stick to a small portion (1/2 cup or 125 mL) per serving.  Where possible, check the ingredient list and nutrition label to help you make informed decisions.

 

Characteristics Ice Cream[2] Gelato[3]
Key Ingredients Cream, sugar Milk, sugar
Churning Fast Slow
Density Fluffier, more air
(serving size weighs less per volume)
Denser, less air
(serving size weighs more per volume)
Serving size ½ cup (125 ml) 90  grams ½ cup (125 ml) 100 grams
Calories 200 200
Fat 12 g  9 g
Carbohydrate 20 g 25 g
Protein 4 g 4 g
Calcium 12 % DV 15 % DV

[1] Dietitians of Canada, Food Sources of Lactose (2013)
[2] Health Canada, Canadian Nutrient File Vanilla Ice Cream Food Code # 4158
[3] Vanilla Gelato Nutrition Facts Label