In this fourth column on the Nutrition Facts Label, I talk about cholesterol, carbohydrates and protein. Again, by learning about the amount and quality of these compounds in food, you can help yourself and your patients maintain a healthy weight, while decreasing your risk for cardiovascular disease, Type 2 diabetes and ocular diseases, such as AMD.

Here’s a look at these compounds and related tips.

CHOLESTEROL

Cholesterol is a waxy, fat-like substance produced mostly by the liver. It is found in all cells of the body. Dietary cholesterol, however, is found only in animal products, including beef fat, chicken fat and pork fat.

The Daily Value for cholesterol is less than 300 mg per day.

Tip: High soluble fiber foods can interfere with the absorption of dietary fat and cholesterol. This lowers LDL, or the “bad” cholesterol, which can build in your arteries.

CARBOHYDRATES

The Daily Value for carbohydrates is 300 g per day, based on a 2,000 calorie diet.

Primarily found in plants, there are three main types of carbohydrates: (1) sugar and sugar alcohols, (2) starches and (3) dietary fiber.

1. Sugar and sugar alcohols. Sugars are found naturally in dairy, fruits and vegetables and also often is added to processed foods, such as oatmeal, cereal and canned fruit, to enhance their taste, texture and preservation.
   The Daily Value of sugars is approximately 50 g of added sugar in a 2,000 calorie diet. That said, according to the FDA, most Americans exceed the recommended amount, consuming 270 calories, or 13% of calories, from added sugar, mostly from beverages, such as soda and desserts.
   Most sugar alcohols are commercially produced and added to foods as reduced calorie sweeteners. They provide a slower change in blood glucose level, however they can cause abdominal gas, bloating or diarrhea in some individuals. Examples include sorbitol, mannitol and xylitol.
2. Starches. A starch is defined as many glucose molecules together. Examples of starches are beans, peas, grains and vegetables.
3. Dietary fiber. Made up of sugar molecules linked together, dietary fiber is not easily digestible. There are two types of dietary fiber: (A) soluble fiber and (B) insoluble fiber. Both make you feel full long after a meal. The Daily Value for fiber is 25 g per day, based on a 2,000 calorie diet. Food manufacturers can voluntarily list the amount in grams of soluble and insoluble fiber on the food label.
   (A) Soluble fiber. This is found in beans, peas, fruits, oats, nuts, seeds and vegetables and broken down in the large intestine. One benefit to consuming foods high in soluble fiber is that fiber slows digestion, helping to prevent the rapid rise of blood glucose. This aids diabetics in maintaining better blood sugar control and helps to prevent Type 2 diabetes.
   (B) Insoluble fiber. This is contained in fruits, nuts, seeds, vegetables, wheat bran and whole grains, such as barley, buckwheat, bulgur, millet, quinoa and brown rice, and passes through the digestive system intact. As a result, it provides bulk to stool and speeds the movement of food and waste through the digestive system, enabling the body to stay “regular.”

Tip: When assessing carbohydrates, look for foods high in fiber and low in sugar (avoid added sugars, such as brown sugar, corn sweetener, corn syrup, dextrose, fructose sweetener, high-fructose corn syrup or maple syrup). Fiber-rich fruit and vegetables, legumes, such as peas, and lentils are good choices. A diet high in refined carbohydrates may increase the risk for AMD progression when compared with diets that have fewer refined carbohydrates, reports the American Journal of Clinical Nutrition.

PROTEIN

Complete proteins contain all the essential amino acids and are found in animal foods. Incomplete proteins lack all the essential amino acids and include most plant foods, such as beans, lentils, nuts and seeds.

Complementary proteins include two or more incomplete protein sources, when eaten in combination at the same meal or during the same day to compensate. Thus, it is important for people who follow a plant-based diet to include complementary proteins in their meals. Examples of complimentary proteins: beans and brown rice or a salad containing chickpeas and nuts.

The Daily Value for protein is 50 g per day, based on a 2,000 calorie diet. Most Americans reach the recommended Daily Value for protein; however, the main protein sources are meats, which tend to be higher in saturated fat. (For more on fats, see Dr. Capogna’s previous article: https://bit.ly/2IU6v6Q .)

Tip: One cup of lentils contains 18 g of protein and no saturated fat. Combine lentils with sunflower or pumpkin seeds as complementary proteins, if needed. Also, eating more fish, such as wild salmon, rainbow trout, sardines and mackerel, can provide enough protein, while decreasing saturated fat in your diet. A total of 8 oz of salmon and chicken breast each contains 50 g of protein, providing healthier fats than the same serving size of red meat. OM

DR. CAPOGNA is the founder of Eye Wellness and co-author of “Eyefoods: A Food Plan for Healthy Eyes,” “Eyefoods for Kids: A Tasty Guide to Nutrition and Eye Health” and author of “Cooking with Eyefoods: Recipes to Protect Your Eyes From Blue Light.” Her mission is to inspire and educate eye care professionals and the public about the power of ocular nutrition and prevention. E-mail her at lcapogna@cogeco.ca.