DEAR DR. BLONZ: I am limiting foods with added simple carbs in my diet, but I am concerned after learning that maltodextrin is all over and considered the worst kind of carbohydrate. I checked and found various sources with opposing views, and I wanted more information on this aspect. -- B.P., Tulsa, Oklahoma

DEAR B.P.: Unless there is a specific health reason, you don't have to panic about every gram of carbohydrate. (The stress of the worry may do you more harm than the carb!) The goal is to work toward a whole-foods diet foundation and healthy lifestyle; this effectively blunts risks associated with less-than-healthful foods that we should be free to enjoy on occasion.

On a related note (for this question and the next), in recent years it has become common to find a glut of advice on food and health topics. Consider this an effect of social media, where a science education is not required to post. One only needs the motivation to present like an "expert." Where significant numbers of followers translate to compensation, many self-promote by complimenting their own "wisdom" using different names from secondary accounts they have created. This has turned social media into a "Who Do You Trust?" situation (this was the name of a television show from my childhood). The message here is always to seek confirmation based on actual evidence from those having advanced academic training in that field.

DEAR DR. BLONZ: I am involved in a debate over the most anti-inflammatory, healthful food, and I opted for blueberries, whereas others in the group suggested other possibilities. Is there such a food out there, or any that has earned this label? -- A.W., Phoenix, Arizona

DEAR A.W.: I am sure there are promoters willing to put their food or product on such a list, but I refuse to participate. The idea that we need to label or seek the No. 1 most anti-inflammatory health food (or supplement) is utter nonsense. The goal is to have an overall healthy diet chock-full of healthy foods, rather than feeling the need to seek one that you are told will make things better. Health doesn't work that way. Think of diet like a concert, with the totality of our selections making the music. We all need to stay in tune with our bodies and the twists and turns life throws our way.

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: My regular enjoyment of cashews was put at risk when I heard someone say at a party that they never ate them since they learned cashews contain a toxin and must be avoided. I was skeptical, as I could not imagine their wide acceptance if this were the case, but it did give me pause. I was hoping that you could respond. -- S.N., Los Angeles, California

DEAR S.N.: As someone who enjoys cashews and other nuts and seeds daily, I share your skepticism of those comments. To provide some clarity, cashews belong to the same family that includes the itch-provoking three: poison oak, ivy and sumac. The poison readily shared by those three is the compound named urushiol. (For more on this irritant, see b.link/b2xb6d6.)

The confusion likely stems from the fact that cashews grow with protective shells (see b.link/rf45kfvv), and it's those shells -- not the nuts we enjoy -- that can contain some urushiol. There is careful separation, followed by roasting or steaming, that eliminates the urushiol risk.

It's not only cashews. The outer hull of pistachios -- again, not the shells or kernels inside -- can also contain trace amounts of urushiol; that protective cover also being removed before the shell is roasted and the kernel lands in our hands. Finally, there is a relatively small amount of urushiol in mangos, but it is in the skin, sap and leaves, not the flesh we eat. However, those who have become hypersensitive to urushiol should be aware when handling mangos.

Consider urushiol a particularly annoying example in nature's vast array of protectants designed to keep poachers away so that the plant's seeds have time to mature and develop into plants of their own.

DEAR DR. BLONZ: I've recently become more aware of the nutrition content of food products, and I am concerned about potassium, having learned that too much is as bad as too little. Why isn't potassium listed on most food labels? -- G.B., via email

DEAR G.B.: Potassium, with the chemical symbol K, is a key electrolyte in the body, along with sodium, chloride, calcium, magnesium and bicarbonate. Among potassium's key actions is the regulation of water balance inside our cells. (Contrast this with sodium, which regulates water balance outside the cells.) Potassium is also involved in maintaining our body's acid-base balance and in the transmission of nerve signals, which makes it key to such activities as keeping our hearts beating.

You want to avoid having too much potassium, and supplementation is not usually needed unless there is a specific health problem or a medication in use that might deplete the body of this mineral. If the kidneys are working normally, excess potassium will be excreted in the urine. The adult daily value for potassium is 4,700 milligrams per day. Potassium per serving can be listed on a food label, but it is not required. Good food sources for potassium include fresh, whole foods such as apricots, lentils, acorn squash, potatoes, bananas, legumes, citrus fruit and avocados.

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 that if you are predisposed to kidney stones, consuming foods high in oxalates is not a good idea. But I also read that oxalates will accumulate in the body. And they are described as tiny, sharp and glasslike. Doesn't sound like something I want in my body. So, even for people who are not prone to kidney stones, is it a good idea to avoid foods high in oxalates like spinach, beets, almonds, etc.? -- B.S., Albany, California

DEAR B.S.: Kidney stones, also referred to as calculi, are painful and nothing to be trifled with, a sentiment that anyone who's had firsthand experience would echo. Family (genetic) history, lifestyle and environmental factors play a role. Adjustments can be made to diet and lifestyle to prevent situations where stones are likely to form and grow large enough to cause misery. But before becoming unduly concerned, the primary goal is to learn whether you are at risk. Asking your family practitioner is key, and a visit to a nephrologist (kidney doctor) may also be warranted. Pathology tests, including urinalysis, can help determine your level of risk.

It is appropriate that you raised the issue of oxalates. Stones form for several reasons, including infection, but about 70% of kidney stones are composed of insoluble calcium salts, usually calcium oxalate. People most likely to suffer from this type are those who have above-normal levels of oxalates in their urine (again, a reason to get those tests).

Does it make sense to limit your intake of the compounds that make up the stones? Several foods are high in oxalates, including spinach, cabbage, chard, beet and rhubarb leaves, cocoa, tea and bamboo shoots. Reducing dietary oxalates is a reasonable strategy, but it won't always solve the problem, and you could be unnecessarily giving up many healthy foods if it turns out that kidney stones are not a huge issue for you. Most of the oxalate inside our body doesn't come from foods; it comes as a result of many metabolic processes.

Research has also found that restricting calcium can increase the risk of developing stones. When you take in adequate amounts of calcium, the calcium can bind with oxalates in food to form calcium oxalate stones in your intestines, which pass from your body. Recent studies have shown that foods high in calcium, including dairy, can help prevent calcium stones. When calcium intake is restricted, almost all the oxalate is absorbed into your bloodstream and passes out through your urine, which could increase the risk of stone formation.

An important lifestyle change to prevent stones is to drink more liquids, with water being the best choice. Even mild chronic dehydration can increase the likelihood of kidney stone formation. Stones are also more common in hot climates and during the summer months, ostensibly because we tend to perspire more and pass more concentrated urine.

Depending on the type of stones that form, dietary adjustments and increased hydration can limit their formation. Some medications can help; another reason to keep your health professional involved.

For a more in-depth consideration, see b.link/3nn8k6, and for kidney stone self-care, see b.link/vstfudp.

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.