DEAR DR. BLONZ: My wife asks me to use low-fat milk and cottage cheese, but I prefer whole-milk dairy products. I'm 71, in good health with stable weight. I drink about a half cup of whole milk daily and eat about a quarter cup of whole-fat cottage cheese every other day. I read about a study of adult women that indicated a benefit from whole-milk products. My belief is that the fat keeps me satiated and that I would be consuming more of the low-fat variety. And the full-fat tastes better. What are your thoughts? -- S.S., Oakland, California

DEAR S.S.: I have no issues with full-fat dairy. We need to enjoy what we eat, so feel free to exercise choice in deciding where the naturally occurring fats in your diet come from; variety is an important element. Fat is one player in what will (ideally) be an overall plant-based, whole-foods diet, an essential add-on being an active lifestyle. You state that you are in good health and have a stable weight, and this speaks well to your approach (assuming, of course, that your weight is in line for your age and height). Routine wellness checks help complete the picture, verifying that your blood values and other measures are in line. Research does not raise red flags here. One study in the February 2018 issue of the European Journal of Clinical Nutrition compared the effects of whole versus skim milk on blood lipids, insulin and glucose in healthy subjects. Using separate 3-week treatment periods, where each subject received both treatments (crossover design), the study found that the daily addition of 0.5 liters (16.9 ounces) of whole milk daily did not adversely affect any of the measures, and that full-fat resulted in an increase in HDL cholesterol (the good one) when compared with skim.

DEAR DR. BLONZ: My coconut yogurt does not show that it contains any added sugar, but on the nutrition facts label, it states there are 12 grams of carbohydrate composed of “Dietary fiber 6g” and “Sugars 6g” per serving. The ingredients only state coconut cream (no sugar in that), tapioca starch and probiotic cultures. I am trying to reduce my sugar intake and find this information confusing. Is this sugar natural occurring in yogurt, and not harmful? Thank you. -- S.M., Orinda, California

DEAR S.M.: The coconut and tapioca starch provide the carbohydrate in your yogurt. The 12 grams per serving are listed as being 6 grams of dietary fiber, plus 6 grams of sugars. Note that it shows sugars, with an “s,” which is a general term used to describe any of a number of non-starch, non-fiber carbohydrates in the yogurt. While sucrose, the granular crystals also known as table sugar, is indeed one of the “sugars,” this term does not mean that it is entirely sucrose. You can see all the carbs in the “sugars” category at b.link/pdf57. There is no indication of any added sugar/sucrose in this food, just those naturally found in coconut and tapioca. Also, my thoughts are that the 6 grams, which provides 24 calories, are not a significant amount in the scheme of things.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: I have been diagnosed with macular degeneration. Upon searching for help, I found that eating pistachio nuts and Brazil nuts is recommended to stave off the expected decline of my sight. Although I don't care for either of those, my question is: How much and how often should I eat these two nuts? I read that three Brazil nuts daily are recommended but have no information on the quantity of pistachios. Any information from you will be appreciated. My ophthalmologist hasn't talked to me about what to eat. -- J.G., via email

DEAR J.G.: While they can provide healthful benefits to any diet, there are no exceptional powers in pistachios or Brazil nuts per se as regards macular degeneration. However, I do have a couple of resources for you. First is an article on age-related blindness (b.link/bay43); next is a link to the American Macular Degeneration Foundation that provides material about macular degeneration, but also has information about a cookbook focused on this issue (macular.org/good-food).

DEAR DR. BLONZ: About a year ago I was introduced to Hawaiian black salt. While I am not a heavy salt user, I like the taste and texture. One of the ingredients is activated charcoal. Is it OK to eat activated charcoal? -- R.L., San Ramon, California

DEAR R.L.: Activated charcoal is specially processed to increase the size of the pores on its surface, which effectively increases the total surface area. This type of charcoal has a greater ability to bond with and hold on to certain substances on its surface. It is used commercially in water filters because it attracts and holds heavy metals and unwanted minerals and odors. The activated charcoal itself is not absorbed; it travels down the gastrointestinal tract and is eliminated. Taking in significant amounts of activated charcoal can make certain substances consumed at the same time unavailable for absorption. However, given the small amount that would be consumed in a salt, plus the issue of whether the charcoal in the salt is, indeed, “activated,” makes this less of an issue. On the cautious side, it would be prudent to not use this salt in or around the time you are taking medications. I must admit that I am skeptical that your salt has actual “activated” charcoal. One reason is that activated charcoal does not taste that great, and can affect the flavors of other items you are eating. Hawaii has amazing black-sand beaches, and I would predict that this is plain charcoal present in the regions where the salt was harvested.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: We would appreciate some information regarding the subject of naturally appearing arsenic. I have heard reports on the radio and elsewhere regarding natural arsenic in fruit juices. Could you please give some perspective and guidance on this issue as it affects children? -- P.M., via email

DEAR P.M.: The adage “the dose makes the poison” definitely applies, but with children, it’s a dose in relation to a smaller body in the process of growth. A cup of juice is the liquid extract of several pieces of fruit. For example, a child will not typically consume four apples at a sitting, but an 8-ounce glass of apple juice typically contains the fluids extracted from three to five medium apples. The whole fruit contains pulp, fiber and skin, but juice does not come with all the good stuff in the whole fruit. Added concerns are the sweetness and attraction of a sweet liquid that gets consumed like water, not to mention the potential negative impact on developing teeth. Children also have a smaller body size, which makes the concentrations higher; a greater risk in growing bodies. Bottom line, more of any heavy metal contaminant, such as arsenic, will be taken in with a volume of fruit juice than a similar volume consumed as whole fruit. I would monitor the sites of juice manufacturers you are considering to see if they are taking steps to reduce the arsenic levels in their products. You can push this forward by writing to them to express your concerns. More on arsenic in apple juice at b.link/arsenic48.

DEAR DR. BLONZ: I am doing the best I can with a big change in diet and activity but want to know what controls how much cholesterol the body manufactures. How can it manufacture more cholesterol than it gets in food? -- S.T., Charlotte, North Carolina

DEAR S.T.: Even if there were no cholesterol in your diet, your body would need to continue making it. This is because cholesterol is an essential structural element in every cell of the body. In addition, cholesterol is a raw material for a number of hormones, including estrogen and testosterone. Most of the cholesterol in the body is manufactured in the liver. When cholesterol is present in the foods we eat, the liver is programmed to make less. There are also genetic conditions in which the body makes way more cholesterol than it needs, but these tend to be rare. More common is the condition in which the body is forced to cope with an unbalanced diet that's light on the plant-based component, such as whole grains, fresh fruits and vegetables, but heavy on the rest. More on that debit side are stress-filled, unhealthful lifestyles with poor sleep habits. All these negatives contribute to blood cholesterol levels that are inconsistent with an interest in health.

Send questions to: “On Nutrition,” Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.