DEAR DR. BLONZ: My question is regarding the recent headline that being overweight (as opposed to obese) may not be that serious of a health problem. What is your take on this message? -- F.S., Atlanta

DEAR F.S.: Statistics can reveal mathematical relationships between different things, and these relationships might, or might not, explain what is going on. Such research can also uncover strange relationships that may have little to do with reality. I am reminded of one finding that physicians who eat more meat and consume more alcohol have a much lower risk of dying in a plane crash. This is more of an amusing statistical quirk, not an indication that doctors need to grab a burger and a beer before they board a flight.

Carrying a little extra weight is not incompatible with good health and a long life. Conversely, being at or below a “normal” weight is no guarantee of health and longevity -- indeed, being classified as underweight can be a negative. Healthful foods and an active lifestyle, including activities that one enjoys and that relieve stress, are the key elements. These critical distinctions can be lost in the type of large-scale population studies used to arrive at headline-making conclusions.

A standard measure of body weight is the body mass index, or BMI, which is calculated using height and body weight. A BMI of less than 18.5 is considered underweight; 18.5-25 is ideal body weight; 25-30 is overweight; over 30 is obese; and over 40 is deemed to be extreme obesity. (More on BMI at b.link/X4wwe.) Being classified as overweight means that one’s weight is above one’s ideal, but not obese. Back to that headline: One widely circulated population study reported a slight benefit to being overweight (though not obese), but later studies tended to question these findings. (More on that discussion at b.link/kcewv.)

As a general statement -- and based solely on BMI -- being in the overweight group does not add to mortality risk when compared with being of ideal body weight. However, preventing obesity is much easier than eliminating excess weight once it’s on the scene. This means we need to focus on building and maintaining healthful habits during early adulthood -- and even more so as we transition to our middle-aged years and beyond, as these are the times of creeping body weight. A telling indicator is that slow but overlooked shift to larger-sized clothes.

Crucially, consider that we are individuals, not statistics. Give yourself an honest look in the mirror, check out what is on your plate and consider the activities and pleasures that comprise your life. I put trust in these over headlines about population statistics.

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 came across the term “antinutrient” and wanted an explanation of what this means. It was mentioned that they are present in some foods. I have had trouble getting a clear answer. -- S.T., Phoenix

DEAR S.T.: Antinutrient refers to a substance that works in opposition to how a nutrient would typically function. This could involve an interruption in any step from how a nutrient gets absorbed to how the body would eventually utilize it. We often find antinutrients in plants. They can be a part of the plant defenses to deter animals from eating the plants lest they get sick. Antinutrient effects can range from blatant toxic effects to interference with digestive enzymes, to preventing essential vitamins or minerals from being absorbed or working. It’s quite a variety.

For example, a precursor to the deadly poison cyanide is present in some plants, including raw sweet potatoes and cassava. Solanine is a toxic compound produced in green or sprouting potatoes. Raw legumes contain enzyme inhibitors that prevent normal digestion. Grains and legumes contain phytic acid that can bind certain mineral nutrients and inhibit their absorption.

Animals eating such foods in excessive amounts can suffer ill effects, and many learn what to avoid. The risks are less for us if we prepare foods to avoid or deactivate any antinutrients.

Of course, we have more choices of what to eat than animals in the wild. Traditional methods of food preparation tend to take antinutrient foibles into account. For example, raw egg white contains the substance avidin, which binds with biotin, an essential nutrient. Having raw eggs as a regular part of your diet will eventually give rise to a biotin deficiency that can cause scaly dermatitis, referred to as egg-white injury. This malady is first noticed on the skin, perhaps because the skin is our largest and most noticed organ, but if seen on the skin, it is also causing problems throughout the body. This damage is easily stopped by stopping the consumption of raw egg whites.

Antinutrients are present throughout nature; think of them as a method lent by evolution to help plant species survive excessive poaching by insects and animals. Opting for a variety of foods and using appropriate methods of preparation are good strategies to limit the risks of antinutrients. (Read more on antinutrients at b.link/kyw95.)

DEAR DR. BLONZ: In a recent column on canned beans with salt, I was disappointed that you did not mention the option of purchasing frozen cooked beans that can be bought with no salt added. I have seen them at most grocery stores. -- M.L., via email

DEAR M.L.: Sorry for your disappointment. I had mentioned other canned beans as this was what the writer asked about and had in their pantry. I could have added using fresh beans, where soaking is a part of the prep, and I could have also mentioned the option of buying frozen beans, as you suggest. Thanks.

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’m hoping you will weigh in: There’s an ongoing dispute at our house about the importance of a high-fiber diet if an individual is already “regular.” The argument is that fiber is not absorbed, so it provides no nutrients, and there is no need to consume it if you have regular bowel movements. I am having a hard time fighting this argument. -- F.S., San Diego

DEAR F.S.: There is some flawed thinking here that neglects what healthful eating is all about. Similar logic might have you arguing that there is no need to change the oil in your car because it is running fine. You’d face a hefty repair bill with the car, but the issues are more severe with your body.

A similar, and common, mistaken belief is that those on cholesterol-lowering drugs can feast on whatever they want because their medication keeps their blood cholesterol in the “normal” range. I’m afraid that that assumption is not right, and could be potentially dangerous.

Relieving constipation is perhaps fiber’s most notable role. But this nutrient -- yes, fiber is an essential nutrient -- is also associated with a lower risk of heart disease, certain cancers, diabetes, obesity, diverticulitis, hemorrhoids and ulcerative colitis. (For more on fiber, see b.link/j43qu.) All these potential benefits stem from the ability of the fibers in our foods to keep things moving, moderate the absorption of certain nutrients, bind unwanted substances in our digestive system and contribute to the digestive process’s overall health. In recent years, we have begun to study how fiber acts as sustenance to the flora in our microbiome.

At present, the typical American diet contains about 12 to 15 grams of dietary fiber per day, which is about half of what we need. Taking a fiber supplement may work for constipation, but supplements’ ability to achieve fiber’s other health benefits is questionable. Instead, opt for high-fiber foods, including fruits, vegetables and grains. Whole grains are the place to start.

Most people are surprised to learn that whole grains are a more concentrated source of antioxidants than fruits and vegetables on an ounce-by-ounce basis. Although this is principally due to the water weight in fruits and vegetables, it supports the idea that the most healthful way to go is to eat whole foods. Whether fruits, vegetables or grains, we want a food that contains the entire package of nutrients as produced by the growing plant. These components help protect the plant, and they can work their wonders in us, as well.

Finally, for any seeking to increase their fiber intake, do so slowly over a period of days or weeks. With rapid increases, there is a greater chance of side effects such as bloating, cramps, diarrhea and gas. Medications may also be affected, so check with your health professional before adding any fiber supplements to your diet.

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.