DEAR DR. BLONZ: Are oysters a good source of nutrition, and can they help keep me healthy? Which oysters are more nutritious: the big or the small ones? -- J.B., via email
DEAR J.B.: Oysters, a member of the mollusk family that includes clams, mussels, scallops and octopus, are indeed a nutritious treat. They can be prepared in several ways, including grilling and smoking, with various seasonings. They have a unique taste and mouthfeel; there's nothing like it.
They are particularly fresh in my mind -- and palate -- because a few weeks ago, my family traveled to Tomales Bay in Northern California to enjoy lunch outside at the Hog Island Oyster Company. We had a mix of oysters -- including some that were barbecued, a special treat -- all complemented by the excellent weather that day.
In ocean waters, oysters are filter feeders, so eating them raw comes with some risk. (I recommend reading the article on raw oysters at b.link/z2vpqs, then checking out the CDC page on oyster safety at b.link/ccqbx4.) Farm-raising oysters can provide greater levels of control as all aspects, including water quality, can be monitored; I recommend sticking with reliable oyster pros. Of course, cooking oysters will help lessen some of the risk.
Size is not a significant determinant of their nutritional value. Along with protein, oysters are a great source of the essential long-chain omega-3 fatty acids EPA and DHA, along with vitamin B12 and minerals like zinc, copper, iron, magnesium and selenium. All this, in a relatively low-calorie package: A three-ounce serving of oysters provides about 70 calories.
DEAR DR. BLONZ: Following the recommendations on fiber, I began adding oat bran to my daily diet. But now I am hearing that psyllium is much more effective. Which is a better way of adding fiber? -- H.T., Tulsa, Oklahoma
DEAR H.T.: Psyllium comes from the seed of the Plantago plant, a native to India and the Mediterranean. Used as a laxative in India for centuries, psyllium is also the main ingredient of over-the-counter laxatives in this country. On a weight basis, soluble fiber makes up 75% of the psyllium seed. Compare this to oat bran's 8% soluble fiber.
Studies reported that adding psyllium to the diet can help lower blood cholesterol levels. Similar to how things sprouted up on the shelf after the first oat bran studies back in the 1980s, psyllium began to appear in commercial cereals and loaves of bread, followed by commercials promoting it. Unlike oats, though, psyllium has little to offer besides its soluble fiber. Oat bran, by contrast, has some protein, magnesium, iron, zinc, thiamine and phosphorous.
Using supplemental fiber can have its downsides. Take care not to add excessive amounts of concentrated fiber, as it increases the chance of side effects such as bloating, cramps, diarrhea and gas. In addition, fiber can interfere with the absorption of nutrients. Medications may also be affected, so touch base with your health professional, especially before adding more than the recommended amount to your diet.
Oat bran would be my choice between the two, as it brings more to the meal than psyllium. But if you're open to a better way, consider sourcing your dietary fiber from a gradual shift to more plant-based whole foods (fruits, vegetables, legumes and whole grains) rather than supplements. Whole foods come with assets beyond fiber.
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.