Page 5 - BrockCoNewsletterSeptOct-2021.indd
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Nutrition NOte: UNREFINED PLANT OILS

                                             Unrefi ned plant oils use mechanical extraction   Although unrefi ned oils experience minimal
                                             through  pressure  and  low  temperatures  to   processing, not all unrefi ned oils are created
                                             remove the oil from the source.  This process   equal. Evidence-based benefi ts exist from
                                             results in cold-pressed or expeller-pressed   consuming extra virgin olive oil and avocado
                                             oils, which are minimally  processed and are   oils.  Keep in mind that avoiding oils like
                                             labeled “virgin or extra virgin” oils. Examples   coconut oil, which contains mostly saturated

                                             of these are avocado, olive, peanut, fl axseed,   fat and can negatively a ect blood cholesterol
                                             sesame, walnut, or coconut oils. Since these   levels, is important to maintain blood
                                             oils’ processing is at lower temperatures,   cholesterol levels. Always be sure to use this
                                             heating these oils to higher temperatures may   type of oil sparingly, if at all.
                                             lose benefi ts. They are often best used as salad
                                             dressings, marinades, side dish glazes, and for   Source:
                                             fi nishing pasta. Take some time to try out the   https://www.todaysdietitian.com/

                                             di erent unrefi ned oils and see which fl avor   newarchives/0619p12.shtml
                                             profi le best suits you!

















        On The Rise: GUT MICROBIOME
        Have you ever heard the term gut     relationship to weight. Improving the health
        microbiome? This term refers to a group   of the entire GI tract by focusing on foods
        of organisms living in the gut. These   containing either prebiotics or probiotics can
        include bacteria, microorganisms, protozoa,   help improve the overall gut microbiome.
        and fungi, all  living and existing in the   Additionally, these  foods  can strengthen
        gastrointestinal tract.              your immunity and provide weight control.
                                             Avoiding foods that are high in sugar or
        The gut microbiome plays a key role   contain sweeteners can also contribute to a
        in keeping the digestive system healthy   healthier digestive system.
        and working. It directly a ects nutrient

        absorption and digestion, one’s immune   Source:
        system, and ultimately all health aspects.   https://www.sciencedirect.com/topics/
        The gut microbiome can have a direct   medicine-and-dentistry/gut-microbiome





            EXAMPLES OF PREBIOTICS:            EXAMPLES OF PROBIOTICS:
               INDIGESTIBLE FIBERS                STIMULATES GROWTH
                                                      OF GUT FLORA

           •   Banana      •   Onions          •   Yogurt      •   Tempeh
           •   Apples      •   Bran            •   Kefi r       •   Kombucha
           •   Grapefruit  •   Barley          •   Sauerkraut  •   Pickles
           •   Legumes     •   Oats            •   Kimchi      •   Buttermilk
           •   Garlic
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