Boar's Head Broken Down

People have been enjoying Boar’s Head meats for over 100 years. There is a level of comfort around the name. People trust it, and do not question it.

But should we?

For all of my clients, I recommend choosing meats that are free of hormones and antibiotics (Why? Well, that’s an entirely different topic for a different day...). Meats from organic, grass-fed animals are even better, but much harder to come by. Recently, one of my clients asked about Boar’s Head deli meat. This client prefers Boar’s Head, but wanted to make sure it was an acceptable choice. I was happy to have the opportunity to research this a bit, and decided to share what I found since so many people love Boar’s Head.

I called a question hotline that I found on the company’s website. The woman was very helpful. Here is what I found out:

Boar’s Head does not carry any organic products at all.

However, they do have an all-natural line. It includes four types of turkey breast, two types of ham, and one type of roast beef. The all-natural meats are purchased from a completely different vendor than their regular meats. The all-natural vendor does not use any hormones or antibiotics in their animals.

Since the USDA does not allow the use of hormones in poultry and pork, it is safe to say that all of Boar’s Head poultry- and pork-based deli meats are hormone-free. However, they still may contain antibiotics (unless they are part of the all-natural line). In addition, the USDA does allow use of hormones in beef, so regular Boar’s Head beef will contain hormones and antibiotics as well.

So, it sounds like the only way to ensure your deli meat is hormone- and antibiotic-free is to purchase from the all-natural line of meats. The all-natural line is not as widely available. You may call the Boar’s Head question hotline at 1-800-352-6277 and ask them to direct you to a distributor in your city, who can let you know which stores and delis sell all-natural Boar’s Head meats. Since I always encourage clients and people who follow my blog to be very proactive when it comes to their nutrition and their health, I highly recommend making this phone call if you regularly purchase Boar's Head. It could be that the deli down the street from you is selling the all-natural meats... you won't know unless you research it a bit!

I will also mention that all Boar’s Head meats are free of fillers, gluten, artificial colors and flavors, and trans fats.

Hopefully those of you who are loyal Boar’s Head lovers found this information helpful!

Dear PWN,

What impact does microwaving food have on its nutritional content? I have heard that microwaving devoids food of its nutrients, more so than heating on a stove. I am hoping that is false.

-John from University City, MO

The microwave question. We’ve all asked it at one point or another, and maybe we’ve even opted out of researching it in fear of what we’d find.

I actually do not own a microwave. We had a little one that had Ed inherited before we even met, and it was such an eyesore on our counter, and so rarely used, that we decided to get rid of it. I can honestly say that I don’t even miss having one around. If I ever designed a new kitchen maybe I’d designate a place for a microwave, but for now we don’t really need one.

However, I am still very interested in the topic of what different cooking methods do to nutrients in food. I did a little research, and here is what I found:

The main methods used for cooking vegetables are boiling, steaming, microwaving, or stir-frying. All types of cooking alter the food in some way. Generally speaking, the more heat used, the more nutrients and enzymes are destroyed.

Any time vegetables are cooked in water, greater nutrient loss occurs. The water leeches nutrients and, unless the water is used in the final dish, these nutrients are lost. Water-soluble vitamins include vitamins B and C, which are abundant in fresh vegetables. These are the most heat sensitive vitamins, and therefore are easily destroyed.

A study published in The Journal of the Science of Food and Agriculture (2003) found that when vegetables were microwaved in water, they lost 74% - 97% of their antioxidants. A 2009 study came up with similar results: broccoli that was boiled or microwaved retained fewer nutrients than broccoli cooked without as much water, such as by steaming or stir-frying. Other studies I found, however, were inconclusive as to whether or not microwaving foods was more nutrient-destructive than other cooking methods.

Despite the conflicting information on this subject, one thing is certain: microwaving does deactivate enzymes, which are useful when it comes time to digest the food. Other cooking methods can also deactivate at least some enzymes. That being said, gently cooked foods are typically easier to digest than raw foods for other reasons. My recommendation would be to lightly steam your veggies for maximum nutritional benefits. If you boil them, use the water as a base for a soup to get all the important nutrients from the vegetables. If you microwave vegetables, use as little water as possible and only heat them for a short period of time. Most of the research I found was on cooking veggies, but I believe these conclusions would apply to all types of food.

And, of course, never microwave in plastic. Glass or non-leaded microwaveable ceramic is best.

Sources

“Effects of different cooking methods on health-promoting compounds of broccoli” by Gao-feng Yuan, Bo Sun, Jing Yuan, and Qiao-mei Wang (2009

“The Claim: Microwave Ovens Kill Nutrients in Food” by Anahad O’Connor (New York Times, 2006)

www.medicinenet.com

Coconut Water Confusion

Dear PWN,

What do you make of the recent news that coconut water is just sugar water and doesn’t really help you rehydrate? I’ve been using it in smoothies. Do I need to stop?

-Alice, St. Louis, MO

Alice & other readers,

Coconut water, by definition, is the clear liquid inside a young coconut. As the coconut matures, the liquid decreases and is replaced by coconut meat. Therefore, young coconuts have the most water.

There are naturally occurring sugars found within pure coconut water. In fact, most of the calories in a serving of coconut water come from its sugar content. Coconut water also contains high levels of potassium and other electrolytes, which is why it is often marketed as a solid beverage choice for athletes.

People who consume many servings of fresh fruits and vegetables per day will have no issue getting ample amounts of electrolytes and potassium into their diet. Therefore, water works fine for hydration. However, after a hot yoga class, long training run, or intense workout, a serving of coconut water can help quickly replenish electrolytes. The sugar in coconut water also provides energy.

So, to answer your question, coconut water does help you rehydrate. All of its sugars are natural, but they are still sugar. In terms of sports drinks, coconut water is the best. However, I recommend pure water still be your beverage of choice. Save the coconut water for those days when you feel especially depleted: right before or after an intense workout; those mornings when you wake up feeling like you possibly had one too many cocktails the night before; or other times of dehydration.

If you simply enjoy the taste, that is fine! Just be sure to consume coconut water with some protein and healthy fats so your blood sugar stays under control, and watch your sugar intake throughout the day.

Finally, beware of flavored coconut water or those claiming to be energy drinks. Read their labels carefully – any ingredient other than “pure coconut water” can mean added sugars or flavors. These do not contribute health benefits and can increase the sugar content unnecessarily.

I hope this clears things up a bit! Thanks for raising the issue. It can be easy to get caught up in the latest food or beverage trend!