DEAR DR. BLONZ: My nutritionist friend keeps telling me that calcium from fat-free milk products is not absorbed into the body. She says calcium needs to be consumed with a little fat in order to be absorbed, and that my body is not absorbing any calcium from all the fat-free milk and yogurt I eat. Is this true? Do I need to switch to low-fat milk products for the best bone health? -- S.F., Phoenix

DEAR S.F.: I question this information from your friend. The calcium absorption from these dairy products would not be significantly different between fat-free and low-fat versions. You can make the switch if you want, but do so for other reasons.

Consider the possibility that your friend may have confused calcium with vitamin D: a fat-soluble vitamin that does experience better absorption when it is consumed alongside some fat. This would be understandable, as the two nutrients are connected. Among other functions, vitamin D forms the calcium-binding protein that facilitates the absorption of calcium from the foods we eat.

In order to have the calcium-binding protein ready, the body needs adequate vitamin D levels in place before calcium-containing foods, such as dairy, are consumed. If the body is deficient in this vitamin, this cannot be overcome by simply consuming vitamin D and calcium in the same meal; the vitamin D would help with calcium absorption in future meals, but not that one.

Find more information on calcium at b.link/8hwj4s.

DEAR DR. BLONZ: I inherited the family genes for high blood pressure, so I know there are limits to how well I can manage it with diet alone. I enjoy cooking, I watch my sodium intake and I don't use too many processed foods, which helps a lot. But like most people, I'm busy and can't cook everything from scratch -- especially beans. Canned beans tend to be high in sodium, but they are such a convenience. Is the sodium still that high when they are rinsed and drained? -- O.E., Concord, California

DEAR O.E.: It is good that you are avoiding excess sodium, given that hypertension (high blood pressure) runs in your family. Always keep in mind that the only reliable way to determine whether your blood pressure is elevated is to have it checked regularly. If ordered by your doctor, your insurance may cover an at-home unit.

Regarding your question, low-salt and no-salt-added varieties of canned vegetables are now widely available. If you don't see them at your local grocery, ask the manager about carrying them. A check of the Nutrition Facts panel will reflect the differences in these products and their standard counterparts.

As some of the sodium in the canned liquid clings to the beans, you are correct that draining the contents in a colander, then rinsing well, will significantly cut the sodium content. An examination of this process reported that draining and rinsing reduced sodium by 41%. You can do a taste test before and after your drain-and-rinse to note the difference.

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 using different types of paprika to season foods, and one of my favorites is smoked paprika. I have seen articles that we should avoid paprika from Hungary due to high levels of aflatoxin. Domestic producers of individual seasonings and mixes often indicate they use Hungarian paprika. How do we know that these spices are free from aflatoxin? -- B.B., Oklahoma City, Oklahoma

DEAR B.B.: It is in our interest to prevent dangerous foods or ingredients from coming into our possession. We rely on a recipe of established good manufacturing practices, routine lot-by-lot import and federal inspections and corporate responsibility -- all seasoned with a pinch of trust. Problems that develop after the food is in our hands are on us, but there is that initial expectation of safety.

Aflatoxin is a cancer-causing toxin that belongs to the family called mycotoxins; it attacks the liver and is one of the more deadly foodborne toxins. Additional health concern is based on the ability of aflatoxin to cross the placenta, and in sufficient quantity it can cause birth defects. Ingested aflatoxin can also show up in breast milk.

Aflatoxin is produced by Aspergillus flavus, a mold known to grow on peanuts, pistachios, Brazil nuts, corn, cottonseed and other grains, in addition to paprika. This mold, like others, tends to be more prevalent in warm, humid climates, so items grown or stored in these environments are more at risk. 

There is no "safe" amount of aflatoxin, but specific controls and inspections are set up to verify items stay well below any maximum allowable levels. Major producers of at-risk products, including peanut producers and brands of peanut butter, have excellent records of stopping aflatoxin from being in their products.

Paprika is in the pepper (capsicum) family and depending on location and style, it can range from mild to smoky to spicy-hot in flavor. Originally native to South America, paprika is now widely grown, including cultivations in Turkey, Yugoslavia and the United States. (For more on paprika and its uses, visit b.link/dbymhj.) There was an instance in 2004 where aflatoxin was found in Hungarian paprika, leading to it being pulled from the market. You may have read about that event. Presently, the risk of aflatoxin in foods is considered a low-level threat; this would especially be the case for paprika, of which small amounts are used in a given dish.

Always understand that we, the consumers, can decide which companies to patronize. Take the time to check with the manufacturer to see what steps they take to ensure their products' quality and safety. For those wanting more on the issue of unwanted elements in our food, check b.link/avf417 for the FDA Handbook on monitoring defects, such as aflatoxin.

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 know we need to avoid excess carbohydrates, especially sugars, and I have been doing that. Lately, I've been noticing that after an occasional consumption of anything with a remotely high sugar content, even fruit, I become a bit groggy. Sometimes I also get the shakes, which is a bit disturbing. When I've asked my health care providers about this in the past, they didn't seem that concerned, just telling me to slow down when I eat.

While I am a bit overweight, I am otherwise in good health. I have never received specifics about what might be going on, and would like some explanation. -- P.D., Santa Rosa, California

DEAR P.D.: Although sugar is considered an "energy" food, there are potential connections between sugar and drowsiness. One link has to do with the effect sugar has on the brain, while the other possibility relates to potential miscues in how the body regulates its blood sugar level.

It is essential to appreciate that the body is programmed to keep its blood sugar (glucose) level within narrow limits to keep the metabolism on an even keel. As carbohydrates (sugars) from a meal get broken down into glucose and absorbed, the rising blood glucose level causes insulin to be released by the pancreas. Insulin is the hormone needed to facilitate the passage of glucose out of the blood and into the cells, where it gets burned for energy or processed into other substances. Insulin release is also connected with the production of a relaxation-inducing chemical in the brain called serotonin.

Another potential association between sugar and drowsiness comes if the body releases too much insulin in the bloodstream for a given sugar level. An over-release of insulin can have numerous adverse effects, and it can bring the blood sugar level down in a way that makes you drowsy.

If blood sugar gets too low, it is called hypoglycemia. If the cells in the body are not as responsive to insulin as they should be, it is called insulin resistance. Both are issues that should be addressed. (Read more on hypoglycemia at b.link/zux37w and on insulin resistance at b.link/6nqnyy.)

An additional rub is that if insulin causes a rapid drop and the blood sugar level gets too low, it can cause adrenaline to be released from the adrenal glands that sit atop the kidneys. The release of adrenaline is one of our body's defense mechanisms, ironically designed to raise the blood sugar level. It gets the call when we are scared, threatened or under stress, but it can also occur if our blood sugar level drops too low. The shakiness and discomfort of an adrenal response can be overwhelming. All this reflects an unpleasant confluence of competing forces and effects, all associated with your blood sugar level and how it responds to what you eat.

I am not a medical doctor; your health professional needs to work out what's going on. In the meantime, consider avoiding sugar-sweetened foods -- especially on an empty stomach. Another to-do would be to develop an overall healthful eating strategy that doesn't depend on magic-bullet supplements; rely instead on plant-based whole foods. As you are able, couple this with a gradually increasing level of physical activity suitable for your situation. Please make your appointment to get all this checked out ASAP.

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.