Author: dirttodinner

Does your morning routine include coffee?

You have many choices to satisfy your sweet tooth. Last week we wrote about the hazards of consuming too much sugar. This week we are taking the confusion out of the alternative sweetener market. In fact, 84% of Americans are actively trying to limit sugar and 43% are turning to sugar substitutes. There are two kinds of alternative sweeteners: artificial and natural.

First, let’s distinguish between the natural sweetener – Stevia – and the artificial sweeteners such as Splenda, Equal, and Sweet’N Low. Stevia is made directly from the stevia leaf while the others are created in a lab, hence the difference between a natural sweetener and an artificial sweetener. The creation of natural sweeteners, from the Stevia plant, has caused an 8-10% decline in the purchase of artificial sweeteners. But, natural sweeteners are generally more expensive than artificial sweeteners due to their higher ingredient costs. As of 2015, Splenda is still the sweetener of choice in the United States and outsells Truvia, Sweet’N Low, and Equal.

Don’t artificial sweeteners cause cancer? What gives?

The artificial sweeteners, Splenda, Equal and Sweet’N Low, have a very storied past with the public and many people believe some sweeteners to be worse than others. For reference, 39% of consumers think it’s best to avoid food and drinks containing artificial sweeteners, and 38% say that some sweeteners should be avoided more than others. This has been a contributing factor to the recent decline in sales of artificial sweeteners and its associated products, like diet sodas.

Since saccharin has been around the longest, it’s of no surprise that it has had its share of distrust in the market. Saccharin came under a great amount of scrutiny in the 1970s because of a well-known lab test among rats that resulted in an increased incidence of bladder cancer, but the results were later dismissed as it was found that saccharin has an entirely different effect on human bladders. Saccharin remained on a carcinogenic watch list for quite some time until the FDA determined the compound had no proven carcinogenic properties and finally removed it from the list in 2000. However, public opinion of saccharin remains very wary despite a lack of evidence.

Aspartame continues to have its share of the spotlight with similar cancer concerns, mostly of the brain, but in 2006 the National Cancer Institute conducted a 5-year study of data from almost 500,000 individuals and found that higher levels of aspartame were not associated with elevated risk for brain cancer.

However, all artificial and natural sweeteners on the market in the U.S. and Europe are Generally Regarded as Safe (GRAS) by the FDA and tested thoroughly by the European Food Safety Authority and the WHO. Any fears of cancer have been dismissed. All artificial and natural sweeteners on the market in the U.S. have undergone rigorous testing by the FDA. When a new food additive is developed, it goes through dozens of toxicity, animal, and human studies before being approved. Because of the meticulous analysis conducted by such governmental organizations as the FDA, WHO and the European Union, we as consumers can feel confident that these sweeteners have undergone substantial scrutiny before consumption of these products is permitted.

The Agony and the Irony of Splenda, Equal and Sweet’N Low…

Some of these artificial, no-calorie sweeteners we use to lose or manage our weight are making us bigger, depending on the amount and duration that we use them!

There is a tremendous amount of controversy on whether and how these artificial sweeteners contribute to obesity. It is debated within the scientific community whether regular, long term consumption of artificial sweeteners leads to long-term health benefits or weight loss. In fact, quite the opposite can be true: a 2017 meta-analysis reported in the Canadian Medical Association Journal found that the consumption of sugar substitutes was associated with increases in weight and waist circumference, and a higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events.

“Based on all of the research done so far, there is no clear evidence for a benefit, but there is evidence of potential harm from the long term consumption of artificial sweeteners”

-Dr. Meghan Azad, PhD, University of Manitoba

So if sweeteners have zero calories, how in the world is this happening? There may be three reasons for the expanding waistlines and associated illnesses…

Artificial sugar begets more sugar

Dr. David Ludwig, an obesity and weight-loss specialist at Harvard-affiliated Boston Children’s Hospital, hypothesizes that those who use artificial sweeteners may end up replacing the lost calories with less nutritious and calorie-dense options, like cake or pizza, thinking that they can “spend” their otherwise consumed 300 calories if they drank two regular sodas.

Another consideration is that hyper-sweetened substances may alter the way we taste our food. Since sucralose is 600 times sweeter than sugar, our brains become more accustomed to this level of sweetness and eventually we find more natural but lesser sweet things, like fruits, less desirable. And vegetables? Forget it!

Lastly, these artificial sweeteners allow the consumer to disassociate sweet with caloric, which can be dangerous as eating sugar and sugar-like substances signal our brain to consume more sugar (you can blame that on our primate ancestors, as sugar was a scarce commodity way back when!). Since we’re so used to a sugary cup of coffee that has no calories thanks to Splenda, we want more sugar…and quickly! Thankfully there’s that donut over in the corner to fill our needs, but day after day, the sugar intake exceeds what we’d otherwise “save” by using sweeteners. Or, we add more calories to our diet by topping it off with sweeteners, which only makes us crave more…

image: CNN.com

There are other controversies surrounding artificial sweeteners

Again, while the research has not been peer-reviewed or widely accepted by the scientific community, there are several separate research trials of Splenda, Equal, and Sweet’N Low that have shown causal relationships between artificial sweeteners and negative gut microbiome health, stroke and Alzheimer’s disease.

One study conducted by a team of Israeli scientists in 2014 found that artificial sweeteners, such as sucralose, aspartame and saccharin, significantly altered the intestinal bacteria of mice that, in turn, negatively affected their metabolisms, leading to obesity, diabetes, and other related diseases. (If you are unfamiliar with the gut microbiome, also known as our “second brain”, be sure to read our post on gut microbiota.)

Regarding the link of artificial sweeteners to Alzheimer’s disease and stroke, the American Heart Association reported that daily consumption of diet sodas may substantially increase the risk of these diseases. However, it is important to keep in mind that this finding may be a correlation and not causation— meaning that those who drink diet sodas regularly may be in poorer health than those who don’t drink them due to overall poor diet and lack of exercise.

Do Diet Drinks Count?

image source

Some of us may not think we regularly use artificial sweeteners, but don’t discount all those diet drinks and zero-calorie flavored waters! According to a 2016 study published in the Journal of the Academy of Nutrition and Dietetics, nearly half of adults and a quarter of children in the U.S. consume artificial sweeteners—and the majority do so on a daily basis, with diet drinks making up the bulk of the intake. Both the American Heart Association and the American Diabetic Association jointly agree that people should use artificial sweeteners cautiously.

The ingredient list on many of these diet drinks show sucralose or aspartame, both of which may be blended with acesulfame potassium (Ace-K), a supplemental sweetener commonly used in the beverage industry. Though aspartame used to be the primary sweetener of choice for the most popular beverages, blends of sucralose, aspartame, and sucralose-only options are entering the marketplace as consumer’s demand what they perceive as a more “natural” artificial sweetener.

And other options are also being added to the grocery store shelves, such as stevia-sweetened sodas and drinks. Because of its taste and its natural origin, stevia sweetened sodas, drinks, and food items are gaining in popularity. From just 2014 to 2017, the market value of stevia has grown 71% to $578 million from $338 million.

Here’s a list of the most popular diet drinks in the market today and their associated sweeteners:

Which is your sweetener of choice?

So we know that Splenda, Equal, Sweet’N Low, and Stevia have no calories, but how is that possible? And how does it affect our bodies? Learn what makes them sweet, how they look under a microscope and how much of the sweetener you can have per day per FDA guidelines (hint: it’s A LOT – but don’t think it’s an open invitation!):

Splenda (sucralose)

The chemical structure of sucralose

Chemical compound: Splenda is an artificial sweetener that is made of sucralose, a synthetically derived compound from sucrose – or table sugar. Chemically speaking, some hydrogen-oxygen groups have been removed from the molecule and chlorine has been added in their place, making sucralose much sweeter than sucrose. For those wary of chlorine being added, in addition to keeping our pools clean, chlorine is an essential nutrient found in many vegetables, including potatoes, broccoli, and tomatoes. Sucralose is extremely sweet – it’s about 600 times sweeter than table sugar and three times sweeter than Equal.

Sucralose in your body: Because your body has no use for it, approximately 85% of sucralose does not get digested or absorbed, thus leaving your body unchanged. Most of what remains gets absorbed in the gastrointestinal tract and then leaves the system as urine, but about 5% of the remaining sucralose will metabolize in the body.

Limitation on consumption: As per FDA guidelines, acceptable daily intake of sucralose is 5 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 340mg of sucralose per day, which equates to 28 Splenda packets or 9 cans of diet soda. That should leave PLENTY of room for even the sweetest of sweet-tooth’s! 

A more “natural” artificial sweetener? There’s been some backlash against Splenda’s tagline, “made from sugar, so it tastes like sugar”, which leads consumers to believe it’s a natural sweetener when in fact it’s synthetically made by a complex chemical process, just like its artificial counterparts.

Equal (aspartame)

The chemical structure of aspartame

Chemical compound: Equal, or aspartame, is another artificial sweetener, but its components do not mimic any sugar-based molecules. Instead, aspartame is made from aspartic acid and phenylalanine, two amino acids that when combined in a specific structure, yield a very sweet substance that’s 200 times sweeter than table sugar.

Aspartame in your body: Unlike sucralose and saccharine, aspartame is fully absorbed in the body given its composition of amino acids, which your intestinal tract breaks down into digestive enzymes the same way it would after consuming common protein sources, such as meats, fish, eggs and dairy. Aspartame does not enter your blood stream. 

Limitation on consumption: The acceptable daily intake of aspartame as determined by the FDA is 50 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 3,400mg of aspartame per day. This equates to 18 cans of diet soda or almost 100 blue packets…per day!! Keep in mind that your body creates trace amounts of methanol when breaking down aspartame. Though small amounts are not considered toxic and are actually naturally-occurring, larger amounts can lead to headaches, weakness, dizziness and nausea.

Aspartame and health conditions: A very important note about aspartame is that it is not to be consumed by those who suffer from phenylketonuria (PKU), a condition in which a person cannot metabolize phenylalanine (one of the components of aspartame) into tyrosine. Instead, they produce phenylpyruvate, which left untreated can cause very serious problems with brain development. Thankfully, in the U.S. and most countries, detection of this condition occurs in the newborn screening panel. Additionally, those treated for schizophrenia should avoid aspartame due to a potential reaction with some medications.

Fun fact: Previously branded as NutraSweet, aspartame swept the nation in the 1980s, replacing over a billion pounds of sugar in the US during this time, and led to the creation of many diet sodas still hugely popular today.

Sweet’N Low (saccharin)

The chemical structure of saccharin

Chemical compound: Sweet’n Low is an artificial sweetener made of saccharin, or benzoic sulfimide, which is a synthesized compound of methyl anthranilate, sodium nitrite, hydrochloric acid, sulfur dioxide, chlorine, and ammonia. This yields a very sugary substance that’s 300-400 times sweeter than sucrose. 

Saccharin in your body: Similar to sucralose, saccharin is also not largely stored in the body.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of saccharin as determined by the FDA is 15 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume upwards of 1,000mg of saccharin per day, which equates to 28 pink packets or 16 cans of Tab (if you’re able to locate the cult fave!)

Fun fact: Saccharin was discovered by accident in 1879 by a chemist at Johns Hopkins University working on coal tar derivatives. He noticed a sweet tasting substance on his hands, and then deduced the compound was benzoic sulfimide, which he quickly patented in several countries. It wasn’t commonly used until World War I, when sugar was being rationed due to scarcity. Since then, saccharin has remained a popular sugar alternative.

Stevia

Steviol, the basic building block of stevia’s sweet glycosides

Chemical compound:  Stevia is an all-natural sweetener that comes from a shrub called stevia rebaudiana and is primarily grown in South America and Asia. Today, 80% of all stevia comes from China, where they practice strict farming guidelines. The sweetness is from a family of molecules called stevia glycoside, which is stored within the plant’s leaves. There are 10 unique compounds and each one has a different concentration.  The most common one is Rebaudioside A – otherwise known as Reb A.

The sweetness is released from the plant by steeping it in water, then separating out the water from the leaves and stems, and then purifying the plant’s material with either more water or a food-grade ethanol. It is referred to as a natural process because the stevia glycosides are literally pulled out of the plant and are exactly the same as they were when they were inside the plant. It is so sweet that it is actually 200-300 times sweeter than sugar.

Stevia in your body: Stevia has been studied and confirmed that it does not change your glycemic index or glycemic load. Research shows that it is metabolized by the liver, then passes through the body and does not accumulate anywhere. This is true for all forms of glycosides. Stevia is generally recognized as safe and has been approved by the FDA, WHO, ESFA, and Health Canada as a sweetener.

Limitation on consumption: As per FDA guidelines, the acceptable daily intake of stevia is 4 milligrams per kilograms of body weight per day. So if you weigh 150 lbs., it is safe for you to consume up to 40 packets of stevia per day – every day.

Brands and popularity: There are two primary brands sold of stevia, Truvia and PureCircle, which had 2015 sales of $145 million and $119 million, respectively. Sales of stevia sweeteners used in food and beverage manufacturing has more than doubled since 2013 given consumer demand for a more natural product.

A more “natural” artificial sweetener? There has been some conversation about stevia being considered a natural sweetener. Because there is no real definition of ‘natural’ (read our post investigating the ‘natural’ label here), the word is not meaningful. However, it is not synthetically made like other alternative sweeteners; therefore it is referred to as a ‘natural-origin’ sweetener.

Following an indulgent holiday season, the Dirt-to-Dinner team decided to eliminate added sugars from our diet. And more than that, we wanted to understand the risks associated with eating excess sugar. What is sugar doing to us and should we kick the habit all together?

The average American eats between 90 to 110 grams of added sugar a day. This equates to about five cups of sugar a week. This is roughly 50 grams over the recommended daily allowance by the American Heart Association, which advises us to eat no more than 25 grams or 6 teaspoons per day for women and 36 grams or 9 teaspoons per day for men.

What is worse: “high in fat” OR “high in sugar”?

Foods that are “high in fat” have been blamed for many health issues in the United States. When President Dwight Eisenhower had a heart attack in 1955 Americans began to investigate the relationship between prevalent diseases and sugar. His doctors divided into two camps over what was to blame: sugar or fat.

Unfortunately for the American public, foods high in fat became the culprit for his health problems and sugar was deemed safe for consumption. The food industry took note and started creating “healthier” foods that were “low fat.” And in order to compensate for the bland taste and ‘mouth feel’ that occurred without  the presence of fats, sugar was added as a substitute.

Today, 31% of Americans are obese. One American dies every 40 seconds of cardiovascular disease, 9.4% have type 2 diabetes, and 34% of Americans are pre-diabetic. Is this a coincidence or is sugar to blame?

Now, sugar has been deemed the new poison. The New York Times, The Guardian, and The New Yorker have all written about the toxicity of sugar. And documentaries, such as That Sugar Film and Fed Up, highlight sugars adverse effect on our health.

However, until it is possible to perform research that incorporates human trials, it is very difficult to state these claims definitively. Of course, it is much easier to feed sugar to rats and see the results than performing the same experiments on humans. In fact, while the National Institutes of Health has several studies that point to the adverse effects of sugar on our health, it also has published studies that indicate the results of fructose consumption are inconclusive.

Added sugar vs. naturally occurring sugar

Many of our readers have asked about the sugars found in fruit and dairy products. Fruit is packed with fiber, vitamins, and minerals! Yes, it does contain naturally occurring sugars, but the fiber present will slow down the glucose and insulin peaks. (For more on glucose vs. fructose read our previous post on sugar.)Chewing fruit adds to your satiety and prevents you from overeating. Fruit juice, on the other hand, is packed with sugar and does not have the same fiber content. Even if it doesn’t contain added sugars, we recommend skipping the fruit juice and eating your fruits!

The sugar found in dairy is called lactose. Lactose does not contain fructose. However, dairy products can have added sugars, which do contain fructose— and that sugar counts as added sugar. Be sure to grab the unsweetened yogurt options, drink milk, and eat 2 servings of fruit a day.

The research says…

Too much sugar hurts your brain. Yes, glucose feeds our brain, but the excess consumption negatively affects on our brain signals. Our brain cells need 2x more energy than our other cells, which is roughly 10% of our diet. Too much fructose reduces a chemical called brain-derived neurotrophic factor (BDNF). This helps with repairing and protecting brain cells, forming connections and make new memories. A low level of BDNF causes all sorts of issues such as low concentration, limited memory, and even depression.

Fructose is not metabolized by our bodies so it gets stored in our liver as fat. When the liver can’t hold anymore, it will send the fat to the organs in your body and around your belly. A diet high in sugars is strongly associated with metabolic syndrome – which means that everything your body regulates starts to fall apart.  It is the precursor to heart disease, diabetes, and inflammation. The first sign of metabolic syndrome can be something as simple as visceral fat.

Finally, a new study from the University of Texas MD Anderson Cancer Center showed a link between breast cancer and sugar. Mice on a sucrose diet, containing fructose, were approximately 60% more likely to develop mammary tumors.

Why do we have sugar cravings?

Eating a high sugar diet makes you want to eat even more! Because it doesn’t take as much energy to process sugars as it does protein and fat, so your body processes sugar much faster. So fast, in fact, that your body can’t tell that you are full.  High peaks and lows in both glucose and insulin create a craving for more food 2-3 hours after you ate a high glucose load. The snacking continues – the calories build – and weight gain follows.

Ever had a sugar high? Sugar rushes energy through your body as the insulin enters through your bloodstream. This is often followed by a fast decline because there was so much glucose in your bloodstream that insulin can’t keep up and your cells don’t get the energy they need. This tells your brain to eat more sugar in order to get more energy. It is a never-ending cycle that most people are on throughout the day: up and down and up and down.

The negative effect of sugar is not an overnight phenomenon – it is a slow progression. It could start by eating too many sweets with not enough exercise. Or your LDL (bad cholesterol) could be too high. Keeping a poor diet for a longer period could then cause you to develop a pre-diabetic condition of insulin resistance. This, combined with a high level of triglycerides, will start to take its toll on your health. Continuing this bad diet over a period of several months or years would then begin to deteriorate your health. (Read our post on inflammation for more insight on the link between unhealthy digestion and cancer.)

Quit the sugar

The average caloric consumption per capita in the United States is 3,750 calories per day. That is approximately 1,750 more calories than we need. Additionally, on average, Americans sit 10 hours a day and this doesn’t even include sleep! In order to get healthy, something has to change. The good news is that all the negative effects of sugar can be reversed once you ‘quit the habit’ and start making better choices!

Excess sugar has health consequences, but let’s be honest – there are more factors to blame, as well. No one sits down and eats a plate of plain cane sugar.

If you are not exercising, start. Exercise burns the triglycerides before they turn into visceral fat. Exercise also reduces stress, which makes you happier and helps reduce your cravings. Not to mention, stress and obesity are linked.

If you walk out of the grocery store with a cart filled with overly processed food and no vegetables, start writing and sticking to a shopping list, and stay away from the center aisles. Going to the grocery store is even more fraught with unexpected purchases. 60% of grocery store purchases are unplanned – and most of those are in the center of the grocery store, where all the processed foods are kept. Added sugar is literally everywhere. If you removed all the items from the shelves in the grocery store that have added sugar, you would eliminate 80% of the food in the center aisles.

If you crave sugar-sweetened drinks, then start to wean yourself off them. Sugar-sweetened drinks are a major culprit because they pack so much sugar into one small product. Meta-analysis has shown that drinking two 16 oz sugar-sweetened beverages a day can cause diabetes, metabolic syndrome and cardiovascular disease. They are a companion to a meal, they don’t fill you up, and you can exceed the recommended allowance sugar. We associate sugar drinks with sodas such as Coke, Pepsi, or Dr. Pepper, yet they are found even in ‘healthy’ drinks such as fruit juice, ice teas, expensive cleanses and sports drinks. Energy drinks are particularly fraught with sugar.

Click here for recipes to satisfy your sweet tooth without added sugar — from the D2D team!

The holidays are fun and festive. At D2D we have been wondering how alcohol is processed in our bodies, but we still wanted to figure out which drinks could add to the merriment without adding to our waistlines! So we are presenting you the bad (and good) of alcoholic options.

Alcohol calories are empty calories with no nutritional value

While calories provide energy to fuel our bodies, not all calories are alike. For example, a calorie from an almond is not the same as a calorie from a chocolate chip because the fiber, fat, carbohydrate, protein, and sugar content vary significantly between the two. The almond calorie is more nutritious than the chocolate chip calorie – thus better for your health. However, calories from alcohol offer no health benefits.

The major sources of energy in food are fat, protein, and carbohydrates. When they are burned (metabolized), they provide different amounts of energy
.

We don’t use alcohol calories for energy. Alcohol is a toxin and your liver has to work hard to metabolize and discard it as quickly as it can. When you take that drink of alcohol, it is ultimately converted into acetate – and burned first. Your liver can only metabolize one drink per hour. What it cannot metabolize goes into your bloodstream – causing intoxication.

The alcohol metabolism is taking precedence before your food calories metabolize, thus inhibiting your digestive process. The metabolism of fat, carbs, and protein is reduced by at least 31%. When you sit down to eat dinner after cocktail hour, your meal doesn’t get digested until after all the alcohol is out of your system. While your body is busy eliminating this toxin, it stores your dinner as fat for future energy.

Learn how the body processes alcohol in this video.

Additionally, if you are imbibing in festive holiday cocktails which contain lots of added sugar, your body is storing the fructose component of sugar as fat, and you can expect some unwanted belly fat.

Alcohol also suppresses the part of your brain that tells you when to stop eating. Because the calories are empty calories, your brain is tricked into thinking you are hungry, thus you crave more food.

If you are a frequent drinker, those extra, unused calories compound over time and tend to accumulate around your waistline, contributing towards abdominal obesity. How many drinks is too many? More than two or three drinks a day, on average. So, if you drink nothing during the week, but consume 21 drinks over the course of the weekend, you can expect your waistline to expand.

How do we enjoy the holidays while still having cocktails?

A “standard” drink of alcohol contains roughly 14 grams of pure alcohol, and is defined as: • 12 oz. of regular beer, (usually about 5% alcohol) • 5 oz. of wine, (12% alcohol) • 1.5 oz. of 80-proof distilled spirits. (40% alcohol)

While they contain alcohol calories, straight liquors, such as whiskey, bourbon, scotch and rum, and gin, vodka and tequilas, without flavorings or mixers, have no carbohydrates and no sugar. Sounds ok, right? While this is an option, remember that the alcohol calories are metabolized first, and your liver is working hard to eliminate the alcohol.

Adding the mixers is a double whammy for your bodily systems

While straight liquor will contain no carbs or sugar, adding a mixer is a different story. In general, mixed drinks with an unflavored liquor and a sweetened soda or tonic water, for instance a vodka tonic, will contain 150 calories and 13.5 grams of sugar. Now, when you are drinking that drink, your body is not only working overtime to dispense the alcohol calories, it is now contending with the calories from sugar which are being stored as fat.

You will really pack on the calories, carbohydrates and sugar with specialty drinks such as Long Island Iced Teas and Margaritas, which are upwards of 700 calories each. Beware the enticing “drink of the day!”

While straight liquor is low in carbohydrates, the mixers will increase this load.

source: Diet Doctor

Wine Time…

Before you order your next glass of crisp chardonnay, rosy Cabernet, sweet Reisling or bubbly Champagne, there are a few things about wine to consider to help you enjoy the evening’s festivities and make the next morning merrier, too!

A serving of wine is approximately 5 ounces. That comes to about 120 calories. However, most people pour themselves an 8 to 10-ounce glass of wine, which will boost your calories to over 200 calories per glass.

One thing to keep in mind is that the higher the ABV, the more calories the wine has. Wines produced in the U.S. and in warmer regions, like Chile and Australia, generally have higher ABV (alcohol by volume) of 13-17%, whereas wines produced in Europe typically have a moderate 9-12% ABV. This is largely due to Europe’s more temperate climate and stricter regulations regarding alcohol content.

All sparkling wines, including Champagne and Prosecco, will have some sugar in them, as it’s a necessary ingredient for the fermentation process. In general, France, Spain and the U.S. have tighter laws around added sugar in sparkling wines, so these will be your safest caloric bet. Favor terms on the label like “naturale” or “zero” over “doux”, which means sweet.

Source: Wine Folly

Be mindful of how much wine you pour into your glass, and try to find wines with an ABV of less than 13% to keep the calories at bay. For a variety of wines with less alcohol, you might end up finding yourself in the European aisle of your favorite wine store, but that’s ok – perhaps you’ll find your new favorite varietal!

Beers at the Bar

Beer has a dense carbohydrate content. Generally, a 12oz beer has about 150 calories and 13g carbohydrates. To put this in perspective, drinking one bottle of beer is about equal to the carb count of one slice of bread. You might want to keep that in mind if you like drinking a six pack while watching football— you just consumed almost a half a loaf of bread.

Beer has been thrown in the high glycemic index category because of its high amount of sugar used during processing. But the sugar is maltose, does not include fructose, and is used up in the fermentation process. And unless you drink five beers in 15 minutes you won’t consume enough carbohydrates to spike your glycemic index. But the carbohydrates will stack on the pounds, so go for a light beer and you will feel better in the morning!

source: Diet Doctor

Drinking beer does give you the chance of having elevated uric acid compared to other alcohols. Hyon K. Choi, MD at Massachusetts General Hospital found that men who drank two or more beers a day were 2.5 times more likely to develop gout than those who didn’t.

There are actually some health benefits to beer! While it does depend on the beer and how it is brewed, a bottle of beer has trace amount of minerals that helps with heart and bone health, provides antioxidants, and may reduce the risk of diabetes. This is assuming a maximum of two beers a day for a man, and one beer a day for a woman.

Why do we get hangovers?

A hangover almost always means you are completely dehydrated! You have depleted the vitamins in your body, typically Vitamin A, B, and C. Not to mention, you have also accumulated acetaldehyde, which is a toxic by-product of your body metabolizing alcohol. It is responsible for headaches, nausea, increased heart rate and flushed faces. Yikes! Drink a glass of water at least between each cocktail, and one before you go to bed.
 (Wine Spectator)

Now that we have briefed you on the highs and lows of alcohol consumption, here are a few tested recipes to enjoy your holiday cocktails in moderation!

Are you eating “clean”?

There are so many different ways to interpret this new food trend. What originally started as a healthy push to eliminate heavily processed foods (like sugary cereal, white bread, and candy) has now become a program that considers “processed food” as any foods that have been altered from their most natural form.

But, does this vague definition include best farming practices? Safe labor? Harvesting methods? Pesticide application? Treatment of farm animals? We’re not so sure…

Consumers want to feel more connected with their food— and this is a movement D2D certainly supports. However, the idea of “eating clean,” which has been heavily perpetuated by social media, is often very misleading. Media outlets, like Clean Eating Magazine and Fitness Magazine, outline various ways to practice clean eating but this definition varies depending on the consumer.

The basic definition of “clean eating” means eating no “processed” food. But what does that mean?

After some research, it seems that the most basic definition of eating clean is a diet full of fresh, often organic, whole foods. This means no processing— and, for the record, “processing” can include steaming your veggies or putting fresh ingredients into the blender for a smoothie! In some cases, this eating method can actually be detrimental to the nutritional value of produce. Peas, for example, lose nutrients very quickly when harvested and are often flash frozen to protect the nutritional content. But frozen produce is considered processed, so by keeping clean you are actually getting fewer nutrients! Like peas, tomatoes also contain more nutrients when they are heat-processed, as they release more lysine.

And how does the “clean” label apply to labor, animal farming, and best agricultural practices? Currently, there is no accepted standard by which companies are measured and able to deem their food “clean.” This whole clean trend is not as cut and dry as you might think…

Meet The Clean Label Project. This non-profit organization is currently working to add transparency to consumers’ food purchases and reduce the contamination that can occur in consumer products. They want to clarify the misleading labels and bring more awareness to the environmental contaminant issues that can affect your food. And while this initiative could prove to be very beneficial in the future, at the moment they can only advise on pet food. 

“Clean eating” means eating only organically grown foods — but does that translate to healthier?

It comes as no surprise that the organic industry is a fan of the clean eating movement. Similar to the use of the “natural” label, they have motivated the narrative on this term. Keep in mind, there are no set rules or regulations when you eat “natural” or “clean.” You might remember, we recently investigated the natural label in order to clarify that “natural” doesn’t translate to healthier.

Does organic mean “cleaner?”  The organic industry is deeply rooted in the clean eating trend, but as we discussed in the article Conventional or Organic? organic doesn’t always mean fewer or no pesticides have been used to grow the food.

What about the definition of “clean meat?”

What gets a bit trickier, however, is how to incorporate meat. How are you determining the cleanliness of your beef and poultry? Some diets recommend organic, grass-fed meat and poultry. But let’s think about this rationally— does feeding your cow grass really make its meat clean?  

Clean meat means meat that was produced using safe and regulated practices. It means animals that were harvested following the standards set by the USDA or respective governing organization of that country. It means meat that was inspected before entering the grocery store. And it means meat that won’t make you sick! The idea of “clean meat” being held to a different standard than our current global regulations would create a total disruption of our understanding of the food chain. This could lead to increased foodborne illnesses and would negatively affect the safety regulations that are already in place. Why are we trying to blur the food safety lines? It is harmful to our health!

Globally, consumers spend about $1 trillion per year on meat and this can have a pretty significant impact on the environment and our natural resources. Memphis Meats is an innovative food company that wants to find a safer, more ecologically-sound way to harvest meat while preserving farming resources. Meat created in a lab isn’t grass-fed, it isn’t considered organic, but it was harvested using clean and safe practices. In fact, it was cultivated in a petri dish! Memphis Meats actually hopes to cater to non-meat eaters by providing these individuals with a safe way to enjoy meat that does not harm animals.

Memphis Meats’ cell-based chicken and duck

Does “clean eating” incorporate labor regulations?

This idea of eating clean seems to only incorporate the food once it has reached our plate— but there is a fundamental issue with this. If the grass-fed, organic beef on your plate was farmed under harsh or unsafe labor conditions, is it still considered clean?

Good labor practices are a huge component of sustainability efforts. While some “clean-eating” consumers consider clean food to mean food created using safe and regulated labor practices, the majority of people eating clean focus solely on the processing of food.

UTZ chocolate, for example, created a model around sustainability that includes child labor laws, therefore child labor is prohibited on all contributing UTZ farms. Their products are farmed and harvested within regulatory guidelines, their factories are inspected, and their products are made safely — but their chocolate isn’t considered “clean.” Chocolate is made from by processing cacao beans. And as we learned in Crazy for Cocoa, there are nutrients in cacao beans that are available in a serving of dark chocolate. So, while we aren’t telling you to eat tons of candy, if you are buying a more nutrient-dense dark chocolate, shouldn’t we reward the companies employing these safe practices with our business?

The notion of clean eating can be very confusing, and raw ingredients often must be processed slightly to create a viable and safe product. Processed foods are not always the enemy, in fact, they often keep you from getting sick. The D2D team certainly supports a diet rich in fresh produce and lean meats, but the idea that your diet can be deemed “clean” is very misleading.

If you are an avid D2D reader, you know by now that our team is not a fan of crash diets, extreme weight loss programs, or the elimination of whole food groups. But, when a reader approached us with his success on the ketogenic program, we took pause. Like D2D, a ketogenic diet values the importance of healthy fat! (You may recall: Fat is our Friend). And since the ketogenic diet is less about crash dieting and more about achieving the state of ketosis, we were intrigued…

The ketogenic diet was first introduced in the 1920s to help treat epilepsy in children after several studies indicated that the ketone chemical could help to reduce seizures. However, it wasn’t until much later that it was developed into a weight loss program for adults. In 2012, Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy, researched the effect ketosis could have on weight loss. He found that ketosis could help overweight patients with both fast and significant weight loss (with very few side effects) when they were given a healthy, full-fat diet. His research, which included 19,000 participants, was particularly effective in very overweight or obese patients and demonstrated successful one-year weight management in ‘long term’ participants.

So, we wondered if a ketogenic diet is healthy for those just trying to maintain a well-balanced lifestyle? And is there any research that supports following this program over a long period of time?

Ketosis: using fat for energy

This diet program focuses on what fuel source the body uses for energy. The true purpose of the ketogenic diet is to enter a state called ketosis. Ketosis occurs when your body has successfully switched from using glucose for energy to using fat for energy. It takes at least three days to enter into ketosis. When you have entered ketosis and your body is burning your fat for fuel, ketone bodies, “ketones,” are created and used for energy. A ketone is a chemical that is inevitably turned into energy by the mitochondria in your cells.

Entering a state of ketosis has been studied for its ability to possibly improve both mental and physical performance. In addition to the reduction of seizures, the ketogenic diet has also been associated with restful sleep, stabilized blood sugar levels, decreased inflammation, and increased HDL (“good”) cholesterol— however, many of these claims remain unproven.

Your body is programmed to use glucose for energy

ATP (adenosine triphosphate) is a high-energy molecule that is considered the “energy currency of life.” This energy molecule is created by glucose, fats, and proteins. Through evolution, your body is programmed to fuel itself on glucose. The benefits of glucose are twofold: it doesn’t require digestion and it yields 45-50% more energy than a ketone body.

Fat, on the other hand, takes energy to digest and does not produce as much energy for your body to use. So why switch? The purpose of this is, of course, to burn up fat stores.

When the glucose from your diet is metabolized in the cell, it releases ATP that provides energy to the body. If you are consuming more glucose than is needed for energy, the excess glucose is stored in the liver as glycogen. When energy is needed glycogen is used first as a glucose source. However, for longer energy supply needs (especially in the brain) if the glycogen stored in your liver is depleted your body starts to convert fat to energy, which that can result in weight loss. This is the premise of the ketogenic diet.

Low-Carbohydrate, Moderate Protein, High Fat

At its core, the ketogenic diet pushes your body to switch from burning glucose as its primary energy source to burning fat. This is done by strictly limiting the amount of carbohydrates, sugar, and even protein you are allowed to eat during the day.

If you are thinking that this sounds similar to the Atkins Diet or High Fat Low Carb (HFLC) diet— you are correct! The keto approach is similar to these more mainstream programs; however, the ketogenic diet goes even further by limiting protein intake as well.

As a rule of thumb, a proper ketogenic diet should contain roughly 70% healthy fats, 20% protein, and 10% carbs. There is no strict limitation on the number of calories you can consume per day on this program. However, based on this percentage breakdown, most ketosis followers will actually consume less than on a traditional diet because of the satiety they experience when consuming higher volumes of fat. Unlike carbohydrates, fat takes longer for your body to digest and will keep you feeling full.

The ketogenic diet: 70% healthy fats, 20% protein, and 10% carbs

According to the ketogenic method, reducing protein intake (in addition to restricting carbohydrates and sugar) further forces your body into a state of starvation and enables it to utilize fat as fuel. The human body considers its fat stores to be a “last resort” in terms of fuel— glucose is its preferred fuel, with protein falling in second place. Because of this, if you are consuming normal levels of protein, it will use the protein as fuel as opposed to your fat stores. A Keto-approved meal indicates that roughly 3-6 ounces of meat per meal is acceptable.

On the Ketogenic Diet, your protein serving size should be the size on your old iPhone!

Carbohydrates, on the other hand, should barely touch your plate! On average, ketogenic dieters consume between 20-50 grams of carbohydrates per day. The maximum amount of carbohydrates allowed per day on this program is 100 grams, however, most followers have reported that they reach optimum ketosis when they maintain their carbs in the 20-50g range.

Blood Sugar = 100

Innately, your body is programmed to have a blood sugar level of 100. When you hear of a drastically dropping or spiking blood sugar level, that means it is varying from the baseline of 100. To put this into perspective, a normal blood sugar level of 100 is equal to 2 teaspoons (or 8 grams) of sugar in your blood! In order to stabilize your blood sugar levels, your body secretes insulin.

Insulin is a hormone that acts as a key for your cell. It attaches to the cell wall and allows glucose to enter in order to provide energy. Insulin works to lower your blood sugar levels by converting sugar to fat.

Regulating your insulin levels is one of the key components to the ketogenic diet as you are effectively eliminating sugar, including naturally occurring sugar from fruit. By preventing major spikes in your blood sugar levels, ketosis helps to stabilize your appetite and your body cravings. Low insulin levels can also help with weight management.

Be warned, however, when you enter into a ketogenic program, you might experience the “ketogenic flu.” Due to the absence of carbohydrates and sugar in your diet, your body goes into a state of shock. In the beginning, the lack of glucose will make you feel sick, sluggish, and dizzy. Not to mention you are also losing a lot of water very quickly because every gram of glycogen (aka the storage of excess glucose) contains 2.7 grams of water! In order to fight these symptoms, you must be diligent about drinking water and replenishing electrolytes!

Ketogenics is redefining the food pyramid and telling you to embrace the fat!

The Research

While there are promising studies on ketosis and your body’s use of ketones, the body of research that exists today is inconclusive. Unfortunately, there is a lack of depth in the research that makes many positive claims for the benefits of ketosis. As we discussed in When is Science Truly Science, in order for a scientific study to be credible it must meet a host of qualifications. For example: Has it been peer-reviewed?Has it been replicated? Was it performed by scientists who are unbiased?

And while some of the important criteria may have been met, there has not been enough replicated research to make any claims definitively. Additionally, this program and its research are in its infancy as it was only first introduced as a weight loss program in 2012.

There are a few dynamic areas, however, that require further exploration. One particularly noteworthy growing body of research is the link between cancer and a state of ketosis. Science has proven that cancer cells hate fat and love sugar.

When a cancer cell needs to feed itself it turns directly to glucose. So, by effectively eliminating the sources of glucose in your diet, the cancer cell would starve. Is that to say that keeping a ketogenic diet will make you cancer-immune— no! But, there is a need for more research in this space.

Additionally, there have been a few stand-alone studies that discuss the ability for ketones to demonstrate disease-fighting abilities, specifically neurologically. For these reasons, the ketogenic diet has also been positively linked to reducing some of the symptoms of Parkinson’s and Alzheimer’s diseases. And while maintaining a state of ketosis is by no means a cure for neurological diseases, it is an exciting avenue to be explored.

It is also important to note that organizations like the Mayo Clinic, the American Heart Association, and the American Medical Association believe that a state of ketosis is considered “abnormal” because you are essentially forcing your body into starvation mode in order to utilize stored fat. This side of the argument believes that your body was designed to use glucose as fuel and starving yourself to the point where you are forced to use “last ditch” energy reserves is unnatural and may put excess stress on your body.

Happy Ketos!

After reading a significant amount of literature on the subject, one thing is clear: a ketogenic diet is not for the faint of heart. 20-50 grams of carbs a day is next to impossible. For reference: there are 20 grams of carbs in an apple! Remember, carbs are not just in foods like rice, pizza, and pasta, they are in vegetables and fruits as well!  A D2D member even tried going “low carb high fat” for her wedding, keeping it to 90 grams of carbs a day and voiced how incredibly challenging it was.

So, we had to speak with keto followers that transitioned into this eating program and were happy about it. The recounts were astonishing. Almost unanimously, we were told “once you change your mindset about carbohydrates you will feel great.” However, we also learned that the ketogenic diet also calls for moderate exercise. If you increase your heart rate too much, your body will require more food and it will be harder to maintain a state of ketosis.

We then turned to personal trainer and ketogenic follower Chris Clarke of Tiger Fit. He indicated that he follows “keto cycling” where he incorporates carbohydrates on the days he is doing high-intensity training. Therefore, if you are intrigued by the nature of this program and you are highly active, there are ways to build ketogenics into your life.

However, ketogenics still controversial with supporters and opponents in part because its long term implications haven’t been studied. So, if you do decide to go on such a strict regime, it is best to consult with your doctor first to make sure it is the right choice for you given your weight, your genetics, and your lifestyle.

We can’t sugarcoat it— consuming excess sugar is simply not good for you! The average American eats between 80-110 grams of added sugar a day. To put that into perspective, the recommended daily amount is 24 grams of sugar for women and 38 grams of sugar for men per day.

Mintel has reported that 84% of adults have decided to limit their sugar intake. At D2D, we applaud this effort and recognize that it is no small feat! In response to the movement away from traditional sugar, many sugar tricks have made their way onto the health food market. But (for the most part) sugar is sugar is sugar— and almost all variations have the same effect on your body….

Enter: Agave

Pictured above: Agave americana. (Source: Plant Rescue)

Grown in Mexico and the U.S. Southwest, the agave plant resembles a cactus but is actually a member of the asparagus family. There are many different cultivars, and the syrup is produced from only a few of these. When in flower, the agave plant can reach a height of 25ft!

Marketing claims and excellent branding have made it easy to believe that agave used as a sugar source is “better for you.” In fact, according to Mintel Market Research, consumers rank Agave the fourth healthiest in the long list of sweeteners.

The use of this “naturally occurring sweetener” has grown exponentially in recent years. More specifically, from June 2012-2013 33% of all food and drink product launches contained agave.

Agave nectar producers claim that this syrup is healthier because it provides fewer calories per serving and has a low glycemic index, which means it won’t raise your blood sugar levels as much as other sugar and sweeteners.

However, there are some issues with these claims. The agave syrup that is sold commercially is highly processed in order for it to have a longer shelf life. While it is true that the fructans in naturally occurring agave nectar are a healthy source of sugar, when these fructans are processed (at high heat) they are turned into fructose and the healthy qualities of this nectar are eliminated.

Video: Authority Nutrition

Let’s have a quick recap on fructose & glucose

In our previous post on sugar, we discussed the importance of fructose and glucose. Table sugar is composed of a combination of both glucose and fructose.

Glucose will give your body an energy boost. Unlike fructose, glucose is very important. It fuels your brain and muscles and helps convert food into nutrients. Fructose, on the other hand, truly serves no purpose in your body. It cannot be used as energy and can only be processed by your liver. Once it reaches your liver, it is converted into fat and sent to your body’s fat cells to be burned, or eliminated.

Fructose build up in your liver is toxic and can have the same affect on your liver as excess alcohol build up!

Most sugars have a fairly equal ratio of glucose to fructose. Table sugar, for example, is 50% glucose and 50% fructose, a 1:1 ratio. This can vary roughly 5% depending on the sugar source— however, it is safe to say that almost all sugar products will be processed by your body relatively the same.

Agave is a 2:1 ratio of fructose to glucose.

Even high fructose corn syrup contains less fructose than agave! Like most sugars, HFCS has a 1:1 ratio of fructose to glucose. HFCS is roughly 55% fructose.  Agave syrup can contain between 70-97% fructose. It is because of this increased fructose amount that agave is technically lower on the glycemic index than other traditional sugars. But that means at least 70% of the agave you are consuming is going straight to your liver!

Additionally, unlike what many agave health claims report, agave typically has more calories per serving than other sweetening products. For example, 1 tablespoon of white sugar has 48 calories, whereas a tablespoon of agave contains roughly 60 calories. Agave producers claim that because the syrup is so sweet, consumers will inevitably use less than traditional sweeteners and save calories that way.

“Hey D2D, I am a Kefir drinker but just read your article on Kombucha and was wondering if I should switch to this probiotic source? Which one is better for me? “

More than just giving a simple recommendation based on these two products, this question opened a new door for us. How can we help our readers make smart food purchases?

Incorporating diverse, nutrient-dense foods is the best way to keep your digestive system healthy. But, foods containing probiotics might not find their way into your diet naturally.

Probiotics are not just limited to Kefir or Kombucha— although the companies that make these products do a great job at marketing themselves as the best option to maintain a healthy gut. In reality, there is a laundry list of products and foods that contain probiotics, some of which are sauerkraut, yogurt, miso soup, and vinegar. But how often are you reaching for the sauerkraut when there isn’t a hot dog attached? If the answer is “not very,” then clearly that isn’t the right probiotic for you!

We know that you want to incorporate a probiotic into your diet and we know where you can get them—but, is there a food/product that is the “best” for you? The answer is simple…No! D2D (and the microbiota industry) cannot recommend which probiotic source your body will respond best to. But, we can give you a few tips and tricks when selecting probiotic supplements for your diet.

So many choices!  The labels we see every day can be overly complicated. 

While probiotic foods can be quite different, there should be a probiotic-rich food or supplement that is right for you…you might just have to experiment a bit. And there may not be one solution!

We have talked a lot about the importance of good bacteria. If you happen to have read an earlier post on the microbiota in your gut, you know that your gut is actually your second brain! New research shows that your gut health may have the ability to influence your mood, energy levels, immune system, sleep, weight, and even your mental clarity. It is even being said that your gut bacteria are responsible for 70% of your immune health.

The biggest challenge with promoting gut health is emphasizing how unique every single individuals’ microbiome is! Thus, its hard to give supplement recommendations because what might work for you might not help another.

So, back to Kefir vs. Kombucha— there are a few advantages and disadvantages that you should be aware of.

Kefir is typically made from a fermented milk base and for that reason, it is a strong source of calcium. It also contains vitamin B12, magnesium, folate, enzymes, and (of course) probiotics! Kefir products, like Lifeway, can contain over 15 billion viable bacteria cells per cup! You can also buy water based Kefir products, like Kevita, however, these beverages contain roughly 4 billion colony forming units.

One thing you definitely want to be aware of when buying Kefir and other similar probiotic foods is sugar! Excess sugar consumption is believed to cause inflammation and inflammation has been associated with a whole host of health issues. Unfortunately, the average American consumes 3x more sugar than is recommended on any given day. (The FDA recommendation for sugar is 24 grams a day for women and 36 grams per day for men).

Sugar is often used to feed the live bacteria cultures that are present in probiotic supplements. And while most of this is utilized by the bacteria and not ingested by the consumer, some products can sneak extra sugar into their foods to make them tastier. Kefir, for example, typically contains about 12 grams of sugar per serving. If you are a woman, that is half your daily amount. Similarly, yogurt is another probiotic source that has a higher sugar content.

If your stomach feels great, and you are mindful of your remaining sugar intake, then Kefir might be the right probiotic for you. But, if the roughly 12 grams of sugar that is coming from Kefir is not accounted for in your diet— then you might want to look elsewhere. Kevita and Kombucha, on the other hand, usually contain roughly 3-5 grams of sugar per serving.

Recommended Articles: 

New York Times: A Gut Makeover for the New Year

Cell Host & Microbe Study: Prior Dietart Practices and Connections to a Human Gut Microbial Metacommunity Alter Responses to Diet Interventions. 

WebMD: Leaky Gut Syndrome

WebMD: What Are Probiotics?

Harvard Health Publications: The Benefits of Probiotics Bacteria 

Referred to as the “elixir of life”, Kombucha is one of the most desired beverages on the health-food market right now. “Brewers” of this tea tonic boast a laundry list of benefits from the carbonated drink. Some of the most noteworthy claims include aid in digestion, detoxification, cancer prevention, and enhanced liver functioning. Furthermore, a few of our D2D readers are convinced that it keeps them healthy during the cold and flu season, too. But are any of these claims credible?

Kombucha has been brewed since 200 B.C. According to a review on the microbiology of kombucha, the fourth imperial Dynasty of China (Tsin Dynasty) first used kombucha for its detoxifying properties. It then expanded to Japan where, in 440 A.D., it was recorded that kombucha was used to treat digestive problems.

What exactly is kombucha, and how is it made?

Before it is fermented to its probiotic goodness, kombucha begins with a base of green and/or black tea. Sugar is then added to the brewed tea, as well as white vinegar or previously-made kombucha, for an acidic base. Brewing kombucha also requires a SCOBY, short for “symbiotic colony of bacteria and yeast”.

According to Cultures for Health, “not all kombucha SCOBYs contain the exact same strains of bacteria and yeast, but they generally all act in a similar way to create kombucha tea. One thing all kombucha SCOBYs have in common is that they are a self-perpetuating culture. This means the SCOBY multiplies itself through the process of creating kombucha.

After adding all the ingredients together, the mixture is typically fermented for 10-14 days. During the fermenting period, the SCOBY multiplies itself, creating more available good bacteria.

SCOBY, which is probably the most important part of the kombucha brewing process, resembles a mushroom cap and has a jelly-like consistency. Luckily, as a consumer, we do not have to drink or see this unappetizing blob!

During this fermentation process, an additional SCOBY can be created from the original. The colonies of bacteria, enzymes, and tea yeast are technically “alive”— the sugar that was added to the tea mixture is actually fuel for these colonies. The second SCOBY can be used for future kombucha batches.  This allows for the probiotic content of the kombucha to grow.

We know what you’re probably thinking—I’m drinking a carbonated tea fungus? It’s not as appetizing as the marketing makes it seem, huh? But, luckily this SCOBY blob may hold a lot of healthy bacteria for your gut.

Kombucha is brewed with only 4 ingredients

4 simple ingredients of Kombucha. Flavoring is extra. Image: Health-Ade

If you are a Kombucha fan or want to give it a try, don’t be afraid of the sugar used to make it. The sugar is needed to make the yeast grow and is almost completely eliminated by the time the drink is ready. The primary source of sugar present in kombucha (which is typically only 2-3 grams for an eight-ounce serving) is actually from the cold-pressed fruit juice that is used for flavor. Just keep an eye on the sugar content to make sure you’re not buying an excessively sugary flavor!

Kombucha is very high in B vitamins. The yeast from the SCOBY is high in vitamins and minerals, which contributes to the health benefits of the drink. One serving of kombucha can account for 20% of your B1, B2, B6, B3, and B12 vitamins.

Probiotics & Your Gut

The most noteworthy health components of kombucha tea are its broad spectrum of yeast species and acidic bacteria. The longer you ferment the kombucha, the higher in acetic acid it will have. (And you may recall this healthy acid is the same we discussed in our article on apple cider vinegar.)

As we learned in one or our earlier posts, “Your Second Brain: Gut Microbiota,” the research conducted for probiotics is very promising, however, it is impossible to say for certain that taking probiotics will undoubtedly help an individuals’ gut health. We do know that bacteria can influence your health and mental well-being, but the scientific community is still a ways away from recommending a specific combination. Even if they could, because of everyone’s unique microbiota combination, what can help one person may not help another. (Remember, 2/3rds of your gut bacteria is unique specifically to you.)

Additionally, if you consume probiotics daily, you want to be sure you feed these probiotics with prebiotics. For probiotics to help your gut at their full potential, they need to eat! Probiotic bacteria actually live in your gut and must be fed to help your digestion!

Prebiotics are found in many different veggies and plant-based foods. Foods with a high prebiotic content include garlic, onions, leeks, asparagus, bananas, and yams. So, if you are drinking kombucha for your daily probiotics, be sure to eat these plant-based foods regularly to ensure that your probiotics are being fed properly!

While kombucha is a good source of probiotics, there are many other ways to get a sufficient serving of probiotics. (And kombucha is expensive!) Yogurt, kefir, apple cider vinegar, and fermented foods like pickles and sauerkraut, are all strong sources of probiotics. Additionally, according to WebMD, there isn’t enough scientific research to determine what the appropriate serving, or dosage of kombucha at this time. But, keep in mind your average kombucha purchase will provide 2 servings per container, so you might want to keep it to 1 serving per day.

What does the research say about Kombucha?

According to a 2014 review, A Review on Kombucha—Microbiology, Composition, Fermentation, Beneficial Effects, Toxicity, and Tea Fungus, “there has been no evidence published to date on the biological activities of kombucha in human trials.” (Jayabalan et. al. 2014). However, there has been promising research performed in experimental models, like lab mice.

The acid content of kombucha tea has demonstrated antimicrobial properties against certain pathogens. This means that drinking kombucha could help protect you against the growth of bad bacteria, like Salmonella, E. coli, and other dangerous strands. The antibiotic activity of kombucha is caused by the acetic acid, which is a product of the fermentation of the beverage. (Jayabalan et. al. 2014).

Kombucha has also been studied for its antioxidant capacity. A 2008 study reported that kombucha demonstrated “excellent antioxidant abilities.” Because of the fermentation of bacteria and yeast, kombucha demonstrated free radical scavenging abilities. These antioxidant properties are attributed to the polyphenols in tea.

As we have previously discussed in “The Lowdown on Antioxidants,” antioxidants (like polyphenols) help stabilize free radicals. And while the ability for antioxidants to stabilize free radicals has yet to be proven in complex systems, like the human body, research on kombucha in experimental models has demonstrated positive antioxidant activities.

It was also proven that an increased fermentation time of the tea allows for higher antioxidant capacity. However, when taking these findings into consideration, if a brewer increases the fermentation time by too much, it can cause harmful levels of bacteria to grow in the beverage.

Should kombucha be pasteurized like other ‘raw’ products?

We spoke with a nutritionist who suggested that if you are drinking pasteurized kombucha, you are missing the benefit of good bacteria. Unlike dairy, kombucha is brewed in small batches and monitored carefully, if you are purchasing from the right companies. If you kill off the majority of good bacteria, there really isn’t a point to drink kombucha. However, with raw kombucha, you do run the risk of getting some bad bacteria, but you can hedge yourself if you buy it from a manufacturer that you trust and has a good safety reputation. We like brewers like Health-Ade, which brews all their kombucha in small, manageable batches.

Despite being used in cooking for decades, recent product launches have featured turmeric for its ability to fight inflammation. And because many long-term diseases are associated with inflammation, turmeric has been linked to cancer-prevention, Alzheimer’s, lupus, Crohn’s, and other inflammatory diseases.

Turmeric’s popularity spans continents

Since 2011, turmeric has become a very popular ingredient in the health food market. Mintel Market Research named this “super spice” a superfood to watch in 2016. From 2011 to 2016, of all global turmeric and curcumin supplements launched between May 2011 and April 2016, 30% of them were in North America. But, Europe and Asia are also experiencing a turmeric supplement boom and have launched equally as many products as North America. So, we are seeing turmeric’s popularity expand across three continents!

The health benefits of turmeric

The health benefits of turmeric are from a molecule in the plant called curcumin. Curcumin (and its bioactive compound curcuminoids) is believed to help reduce swelling in your body and thus has been dubbed an “anti-inflammatory molecule.” In clinical research, curcumin has demonstrated antioxidant qualities. According to the UCLA Alzheimer Translation center, curcumin has a “polyphenolic molecular structure.”

The turmeric root (image credit)

These polyphenol properties are what is believed to help fight inflammation in your body. (We have also discussed the role of polyphenols in our article “The Red Wine Diet.”) A polyphenol is a specific type of antioxidant that can be found in foods like red wine, dark chocolate, and turmeric. However, as we reviewed in “The Lowdown on Antioxidants,” while there is promising research into the ability for antioxidants to neutralize free radicals, it has not been conclusively proven through human trials.

What does the research say about the health benefits of turmeric?

With regards to its anti-inflammatory properties, most of the claims made for turmeric supplements have not been conclusively proven and thus it is not possible to make a verified claim regarding these supplements. However, there is a lot of promising research that has been performed and that is being used to design new trials, especially since turmeric is not toxic.

Inflammation: A noteworthy 2005 study determined that the curcumin compound demonstrated multiple beneficial properties, most notably its ability to act as an ‘anti-inflammatory agent’ and ‘oxygen radical scavenger.’

In science, it is generally understood that reactive oxygen radicals can cause inflammation. Because of its potential to hunt and collect these oxygen radicals, curcumin is believed to fight inflammation and act as an anti-inflammatory agent. The study asserted that curcumin “may exert its anti-inflammatory activity by inhibition of a number of different molecules that play a role in inflammation.” So, because curcumin is able to keep prevent damage-causing oxygen radicals it protects your body from having an inflammatory response.

Some of the many products that contain curcumin

This hypothesis was further discussed in a 2007 review that addressed the anti-inflammatory properties of the curcumin compound. Additionally, more current research has focused on the relationship between curcumin and specific inflammatory molecules. For example, a 2017 study determined curcumin was an effective inhibitor of Interleukin-6, which is considered a “pro-inflammatory molecule.” Like Interleukin-6, many of these pro-inflammatory molecules have inhibited by curcumin in lab studies.

Alzheimer’s: A 2008 research analysis investigated curcumin’s ability to help treat Alzheimer’s, a neurodegenerative disease (AD). In addition to the anti-inflammatory properties of curcumin— which could help keep the symptoms of AD at bay—lab research has also indicated that curcumin may have the ability to protect your nerve-endings. The papers entitled, “The Effect of Curcumin (turmeric) on Alzheimer’s Disease: An Overview” determined that curcumin “will lead to a promising treatment to Alzheimer’s disease.”

When Alzheimer’s advances, one of the biggest developments of the disease is the ‘chronic’ inflammation of nerve cells in your body. If curcumin can effectively prevent an inflammatory response, it may help to prevent or treat AD in the future. A 2001 study also investigated the relationship between curcumin and Alzheimer’s prevention. The study, which was performed on rats determined that curcumin “may find clinical application for AD prevention.”

Cholesterol: According to WebMD, there has been some promising research into turmeric’s ability to help regulate cholesterol. Research including human participants indicated that taking a turmeric supplement (containing curcumin) 2x a day over a three-month period reduced total cholesterol and specifically LDL cholesterol— the bad kind!

Overall, there is a significant amount of current and verified research that indicates curcumin is a strong antioxidant that may help inhibit an inflammatory response inside your body.

How much turmeric should you be taking?

Several human trials have been conducted to determine the potential toxicity of turmeric supplements and powders and it has been deemed safe for consumption even at high doses.

There have been several trials that tested more reasonable daily doses (1,000-2,000mg), however, in one particularly compelling study 25 human participants were given 8,000 milligrams of curcumin a day. To put that into perspective, in order to achieve this dosage you would have to eat about 40 teaspoons of turmeric a day. The study found no toxicity from curcumin in the participants. The trial was conducted over a three-month period and curcumin was deemed safe for consumption. Regardless of whether taking turmeric is going to help your inflammation (remember every body is different), if taken in reasonable amounts it is not going to make you sick.

In 1 teaspoon of turmeric, there are roughly 200 milligrams of curcumin. In a recent interview with the website Well and Good, Dr. Robin Berzin noted, “curcuminoids only comprise a small part of turmeric. If you want anti-inflammatory effects you need to get 500 to 1,000 milligrams of curcuminoids per day.” By that standard, to reap the benefits of turmeric you would need to incorporate at least 3 teaspoons, or 1 tablespoon, into your regimen.

The D2D team tried the golden milk latte with coconut milk, turmeric, vanilla, cinnamon, and a little honey.

However, it is also important to note it is possible for some people to experience difficulty reaping the anti-inflammatory benefits of turmeric if it is being consumed on its own. For this reason, it is actually recommended that you take turmeric along with black pepper as it helps your body utilize the curcumin more effectively. This is because black pepper contains a compound called piperine that prevents your liver from breaking down the turmeric and thus enables a significant portion of the spice to remain in your body. This may help your body better utilize the curcumin compound. It has been written that black pepper helps absorption of the turmeric, but technically speaking that is not the case. Black pepper will help boost turmeric levels, however, eating healthy oils (like coconut oil) and foods containing a good fat will help your body with turmeric absorption.

Turmeric shows promising health benefits, however, it has not been conclusively proven with double-blind studies that taking turmeric supplements will fight inflammation. Additionally, many of the popular turmeric products include high levels of sugar and might not be that good for you! If you do choose to add turmeric to your routine, it is recommended that you take the supplement along with oils or fat-containing foods to promote absorption and drink 4-6oz of water.

After snoozing the alarm several times, the last thing we like to think about in the morning is cooking breakfast. Because of its creamy taste and texture, dense protein and low sugar content, Greek yogurt is a perfect grab-and-go option. Greek yogurt has almost 2x as much protein as regular yogurt— hence its popularity. Market Research shows that over 50% of consumers that purchase yogurt are buying greek yogurt. And like the statistic, the Dirt-to-Dinner team found we were purchasing more Greek yogurt than traditional yogurt products.

How is Greek yogurt different from traditional yogurt?

It is the straining process that sets Greek yogurt apart from traditional yogurt products. The nutrients from the milk are consolidated into the protein-dense product.

Unfortunate waste in the process of making Greek yogurt

The process of making Greek yogurt, however, creates more waste. For every gallon of milk that is used to make Greek yogurt, two-thirds of that gallon is discarded after straining.  The remaining watery substance is too acidic (with a pH of 4.6) and too salty to use productively anywhere else in the food supply chain. This strained residue is called acid whey and is a mixture of lactose, galactose, calcium phosphate, and lactic acid.

While we love Greek yogurt, the Dirt-to-Dinner team was concerned about the sustainability of this food’s production. The under-utilized byproduct that is created by making Greek yogurt is something that doesn’t sit well with us. In fact, on a recent visit to the Agricultural School at Cornell University, we learned about the negative impact this acid whey can have on the environment.

Where is the acid whey going?

Water has a pH of 7. Putting acid whey with a pH of 4.6 into the environment is not beneficial for either the soil or the water. The soil would turn into a perfect environment for weeds and conifers— not crops. The run-off into the waterways can kill fish. Overall it would negatively affect the environment.

Most acid whey is sent to the municipal waste system where huge holding tanks process liquids in an anaerobic environment. Acid whey is able to break down the waste because the protein and sugars help the fermentation process. However, there is little economic value in this AND there is significant water waste to consider.

In addition to the acid whey by-product that is created, there is also the issue of water wasted.

While we support the need to find an application for acid whey, what really caused the Dirt-to-Dinner team to pause and consider whether Greek yogurt was worth the extra protein boost was when we considered the water that is wasted.

According to Tristan Zuber, Dairy Processing Specialist at Cornell, “For every four pounds of Greek yogurt manufactured, about three pounds of acid whey is produced. When you think of the various factors that contribute to creating a gallon of Greek yogurt, you can extrapolate that two-thirds of that are not fully utilized for human or industrial use…

…A dairy cow drinks about 40 gallons of water a day to make about 8 gallons of milk. So for the yogurt that is made from one gallon of milk, the dairy cow must drink five gallons of water. And because not all of this milk is being consumed, inevitably the water the cow drinks to make a gallon of milk is not being fully utilized. So each time you eat a 5.3 oz of Greek yogurt you are wasting 26 ounces of water— about three glasses.”

This is not including all the water, fertilizer, and other inputs used to grow the crops to make the animal feed for the cow.

Time for innovation…

When food is processed into a sellable product, there is usually some type of by-product that can be used in some other type of capacity. For instance, soybean oil residue can be repurposed with asphalt. Or, a by-product of corn processing is used to make ethanol. Unfortunately, in the case of Greek yogurt, an effective application for the acid whey byproduct has not been discovered.

In 2016, 800,000 metric tons of Greek yogurt was produced in the U.S. and the acid whey by-product from that production could fill up approximately 640 Olympic-sized swimming pools! There is an opportunity here…

The cheese industry had a similar problem with the sweet whey that was produced while making cheese. However, sweet whey is less acidic and has a bit more protein so it can be sold as protein supplements. Acid whey is more of an issue, but patents have been filed to try and extract the proteins and lactose into a usable food or animal feed. Right now, when extracted it turns into a lumpy, hard material.  Arla Foods has found a solution to mix acid whey with Nutrilac solution to make drinks, cheese, dressings, and other dairy products. One of their drinks was named ‘Best Beverage Ingredient” at the 2013 Beverage Innovation Awards.

Sustainability is a big issue for Greek yogurt. Try adding extra protein to your regular yogurt instead. 

• Add Almonds (18) for 6 grams of protein
• Add Chia Seeds (2 tablespoons) for 4 grams of protein
• Add Hemp Seeds (3 tablespoons) for 12 grams of protein
• Add Cashews (14) for 4 grams of protein

Whether you throw a tablespoon in your evening tea, put a splash in your water bottle, or mix it with your salad dressing, there are many ways to get your daily apple cider vinegar fix. And, admittedly, the Dirt-to-Dinner team has tried them all! Yes, we are a bit obsessed with apple cider vinegar.

Like many consumers these days, we were curious about the craze— but, we didn’t know much about the science behind it all. And once we got to digging, we had a hard time finding tangible evidence to support consumer beliefs. Is this miracle ingredient actually doing all it claims or is this just another fad?

Bragg’s vinegar contains “the mother,” which claims to help support digestion. image source

Unfortunately, as with many popular ingredients, there is always more research that needs to be done, and many of the reported claims of apple cider vinegar (ACV) cannot be proven conclusively. But, new research does look promising.

What is apple cider vinegar?

Apple cider vinegar is made from apples, obviously, but is either filtered, resulting in a clear product with no residues, or unfiltered, which has a cloudy color. The reason for the cloudiness is that most of the apple and its various enzymes and minerals remain in the vinegar.

The “mother” in raw, unfiltered and unpasteurized apple cider vinegar appears as a web-like substance which are molecules of protein connected in strand-like chains.

The mother is the dark, cloudy substance in the ACV formed from naturally occurring pectin and apple residues – it appears as molecules of protein connected in strand-like chains. The presence of the mother shows that the best part of the apple has not been destroyed. Vinegar containing the mother contain enzymes and minerals that other vinegar may not contain due to over-processing, filtration and overheating. (Braggs) 

Unfiltered ACV is high in several organic acids – two of which may have specific health benefits: acetic acid and malic acid. Acetic acid may help control digestion, manage mineral absorption, blood pressure and fat deposits. Malic acid, found in many fruits, is known to boost energy levels by converting fats, proteins, and carbohydrates into energy. Although the studies are inconclusive, doses of ¼ to ½ tsp are thought to help chronic fatigue syndrome and fibromyalgia.

Fruits, in general, have malic acid, but it’s especially abundant in apples. Watermelon is another great source of malic acid. Apricots, bananas, blackberries, cherries, grapes, kiwi, lychees, mango, nectarines, oranges, peaches, pears, and strawberries are other sources. 

So, what does the research say about the benefits of ACV?

It may keep your sugar levels stable

Apple Cider vinegar may help maintain and stabilize blood glucose levels. You may recall from our Sugar is Sugar is Sugar article that spikes in your blood sugar levels can negatively affect your energy and your digestion. If you are able to maintain stable blood sugar levels, your body can function at a more optimal level.

Carol Johnson, Ph.D., (highlighted on the Braggs website) has studied the effects of apple cider vinegar for over 10 years and believes this ingredient provides an “anti-glycemic effect.” This means it helps maintain a steady blood sugar level. It does this by essentially blocking your body from digesting starch.  Dr. Johnson recommends one to two tablespoons in a cup of water right before you eat your meal – or with your first bite.

image source

“It doesn’t block the starch 100%, but it definitely prevents at least some of that starch from being digested and raising your blood sugar.” -Dr. Carol Johnson PhD

However, the Mayo Clinic indicates that there is very little scientific support for these claims. They recommend a healthy diet and physical activity as the most effective means to lose weight.

ACV can make you feel full

Another one of the more promising studies about vinegar is related to satiety and weight loss. Satiety is the ability for your body to feel full and signal that it does not need to ingest more food. This helps to control your appetite and thus minimizes weight gain. There is new research that demonstrates vinegar’s ability to increase satiety and glycemic control.

In a study performed in Japan, 175 overweight people participated in a three-month study that measured the effectiveness of vinegar on weight loss. The participants were separated into two groups— one was given vinegar before each meal and the other was given water. The study found that the participants who consumed the vinegar lost roughly 2 pounds over the study. Vinegar, in this case, is believed to help the participants feel satiated before those who just drank water. Therefore, the participants in the vinegar control group ate less over the period of the study, which resulted in weight loss. However, once the study was over, those who lost weight immediately gained it back again.

image source

While this study is not specific to apple cider vinegar, the ability of apple cider vinegar to help manage the digestion of starch and regulate stomach acid production is believed to help weight control.

ACV may help reduce stomach acidity

And that brings us to another very important claim made by ACV— its effect on your body’s stomach acid production. This is quite an interesting one, and it was the one that initially introduced our team to ACV in the first place! After a visit to a gastroenterologist ended with a recommendation to include a teaspoon of ACV in the morning to reduce stomach acidity, we couldn’t help but wonder…why? And although there is no literature that speaks to this premise, there is a very interesting hypothesis regarding apple cider vinegar…

When you are suffering from heartburn, acid reflux, or indigestion,  you may take an antacid (i.e., Tums). The calcium carbonate tablet reacts with the acid that’s in your stomach and raises the pH of your stomach, thus neutralizing it. In theory, this is meant to calm the overly acidic environment and provide pain relief— however, often times your stomach actually responds to this substance by creating more stomach acid in order to bring the pH of your stomach back down to where it is supposed to be (your stomach is naturally fairly acidic).

It is hypothesized that when you add an acidic substance to an already overly acidic environment it could tell your body to stop producing the acid, thus neutralizing the environment.

So, let’s look at this reaction objectively: if you add a base (alkaline) pH to your stomach, your body then tells your stomach to produce more acid.

If we’re to look at the flipside of this bodily reaction, you might conclude: if you add more acid to your stomach maybe your body will tell your stomach to stop making acid.

While the negative effects of antacids have been documented, this hypothesis has not been validated by science. But, if you suffer from these symptoms and apple cider vinegar has been working for you, as it has for us, there is no harm to incorporating this product into your daily routine.

Can it cure cancer? 

Unfortunately, there is very limited research regarding apple cider vinegar and its ability to fight cancer cells. While there was a study that demonstrated the ability for a vinegar-based product to suppress tumor growth in mice, there is no research that indicates drinking ACV will help protect humans from cancer.

Regardless of whether or not the health benefits you experience are fiction or fact, you would not hurt yourself by incorporating vinegar into your diet. Just don’t expect it to offset the effects of pizza and french fries! However, ACV should be diluted in water (recommendations are about 1-2 tablespoons per 8 oz). Straight up ACV can harm your esophagus and the surrounding soft tissues and ruin the enamel on your teeth. It may also negatively interact with any drugs or supplements you take, so check with your doctor first.  Finally, used in excess for years, ACV could possibly cause low potassium and thus low bone density.

There are differences in opinion over the nutritional value of dairy products. Yes, milk is a staple for growing kids, but as adults we often start to assume the need for dairy starts to diminish. While it is true that we do not need as much milk as we did as a child, milk products can still remain an important part of daily nutrition.

Milk is a nutrient dense food

As a “nutrient-rich” food, milk contains many essential macro-nutrients, vitamins and minerals — an especially high amount when considering the rather low calorie content! According to the U.S. Department of Agriculture’s food pyramid, the average human should consume approximately three servings of dairy per day.

Vitamin D enables your body to absorb calcium and helps maintain your overall body health, while Vitamin A keeps your skin, teeth, and cells healthy. Vitamin E also acts as an antioxidant that helps your body fight free radicals and protect against cell damage. Because of this, Vitamin E it may help reduce the risk of cancer!

Magnesium, Selenium, and Zinc are not to be forgotten either. They support your immune system, hormone activity, and help your cells rebuild.

And in addition to these essential vitamins and minerals, milk is also high in amino acids. Amino acids are the building blocks for all protein. And that’s pretty important given that the average human body is roughly 20% protein.

Amino acids are vital in supporting your muscle and tissue. They also help your immune system and enable the body to heal itself. The amino acids found in milk are supplements that support muscle development and help regulate your central nervous system (CNS). The CNS is responsible for regulating information exchanged between the spinal cord and the brain.

One cup of milk also provides roughly 240 milligrams of calcium per serving. To put this calcium content into perspective, we looked for other foods, like fish and leafy greens, that a nutritionist might recommend helping achieve a daily calcium level. Unfortunately, in comparison to milk, these barely scratch the surface!

The average fish is paltry in comparison with only 20 mg. Greens are a little better.  1 cup of kale contains 101 milligrams of calcium, 1 cup of broccoli contains about 43 milligrams of calcium, and a salmon fillet contains 36 milligrams of calcium. These secondary options all pale in comparison to the amount of calcium in milk. Not to mention, the naturally occurring vitamin D in milk helps your body absorb this calcium more efficiently.

So, if you are not getting your calcium, vitamins, and minerals from dairy you have to be very conscious of what you are substituting milk with in order to fulfill your daily requirements.

Are you getting enough milk?

The USDA recommends three servings of dairy a day, but it can be hard to get a grasp on how that influences your diet. If you break it down, getting three servings of milk a day isn’t as challenging as you may think.

One serving of milk = eight fluid ounces = one cup.

If you order a tall latte from Starbucks, the beverage is 12 ounces. Depending on the milk you include in that latte order, this can account for one of your three servings of dairy! Having a sandwich or salad for lunch? Incorporate some natural cheddar cheese for your third recommended serving.

See—that wasn’t so hard!

And remember, it is important to mix and match your dairy selections as each has its own nutrition, sugar and fat content.

Types of milk and cheese will also have varying nutrition. As a rule of thumb, milk products will have a higher nutritional value, but always check the nutrition labels as they indicate the percent daily values of these nutrients.

So, we know milk is a nutrient dense food…but, let’s take another look at the fatty acids…

Milk began to get a bad reputation when the fat content of foods was put under the microscope. Even today, with our better understanding of the human body and how it processes food, when you are told food is “high in fat” you might immediately think its bad for you! Thus, reaching for the whole milk in the grocery store refrigerator case probably goes against all of your instincts. Well, you are not alone.

Most people believe that fatty acids will increase your cholesterol, increase your risk of heart disease, and increase your blood pressure. And while it is true that a diet high in bad fat can trigger these symptoms— there is such thing as good fat. (For more on that, check out our post Fat: Our New Friend!)

Like the ever-popular omega-3 fatty acid, there are other types of fats that are now being studied for their potential health benefits, some of which are: cancer prevention, antiviral activities, antibacterial functions, delay of tumor growth, and notable anti-plaque agents. To illustrate the point, we’ve all seen the rise in sales for the ever-popular and healthy avocado!

Food “fat content” is determined by fatty acids and can be broken out into two categories: Saturated and Unsaturated. Saturated are generally solid at room temperature – and are thought of as ‘undesired fats’. Because of this, animal protein and dairy products are often thought of as unhealthy because they are higher in saturated fats than unsaturated fats.

Unsaturated fats, on the other hand, are liquid at room temperature and are found in almonds, avocado canola oil, olive oil, salmon, and tuna. Unsaturated fats break down easier and are not thought to raise one’s cholesterol.  BUT – let’s not count out milk yet. It contains over 400 different fatty acids and they are very diverse in their composition.

The role of saturated fat in milk

As we discussed in Fat: Our New Friend, there is still debate regarding the role of saturated fat in milk. The argument surrounding dairy consumption and the fatty acids found in whole or 2% milk is fueled by the U.S. Department of Agriculture’s recommendation.

Because of the rise in obesity due to sugars and overconsumption, when the USDA recommends that you consume three servings of dairy per day, they are recommending these servings be fat-free or low-fat. However, the current understanding of fatty acids found in milk is being challenged by new scientific research.

In the past, saturated fat was thought to be linked to heart disease and strokes, but it turns out that this may have been a big, fat lie.

A 2010 meta-analysis published in the American Journal of Clinical Nutrition pooled together data from 21 studies and included almost 350,000 people tracked for an average of 14 years. This study concluded that there is no relationship between the intake of saturated fat and the incidence of heart disease or stroke. (Siri-Tarino et al. 2010)

The health benefits of unsaturated fatty acids found in milk are already documented. However, the role of saturated fat is still a complex one…

New research indicates that our understanding of saturated fat is not as black and white as we once thought. Remember, not all fats are created equal and your body has a requirement for both unsaturated and saturated fats.

If you choose to follow the USDA’s guidelines regarding milk, be sure to include beneficial, good fatty acids in your diet —by eating cheese, full-fat yogurt, avocado, fatty fish, nuts, and olive oil.

However, if you suffer from high blood pressure or chronic illnesses that are negatively affected by foods with a higher fat content, you should talk to your doctor about your fat intake first!

There is very little debate over the importance of protein. Protein is a macronutrient, meaning your body needs it to survive. Not only does it help build and replenish muscle mass, but it also supports your digestive enzymes and hemoglobin levels, enhances muscle fibers, keeps your bones strong, and helps support your immune system.

How much protein do we need?

In our recent post investigating how much protein powder our bodies need every day, we learned that the human body does not need a ton of protein to stay healthy. In most cases, if you are eating a balanced diet, which includes natural protein sources like lean meats, eggs and some dairy products, supplements are not necessary.

But, the protein supplement industry continues to grow, and there are many different products and players that are marketing in this space. The array of products can be quite confusing— especially considering the fact that there is no clear cut standard of regulation for supplements.

The three main sources of protein in supplements

Whey protein is a milk-based protein that contains all nine essential amino acids for the human body. For this reason, whey is a complete protein. There are two types of whey protein that are sold commercially: whey isolate and whey concentrate. Whey isolate is the purest form and contains the highest amount of the protein itself. In this case, it can contain upwards of 90% protein in the product. Whey concentrate, on the other hand, contains roughly 30% – 90% protein and contains more fat than the isolate.

Plant-based protein is a vegan, dairy-free option that derives from various plant and nut protein sources and is dairy. One of the most popular forms of plant-based protein is a combination of pea and rice protein powder. Suppliers will mix these products and add amino acids to the product in order for it to be considered a complete protein.

Soy protein is made by processing de-hulled and defatted soybeans. Soy protein concentrate contains 60-70% protein as beans usually require grains, nuts, and other sources of protein to be a complete protein.

While the D2D team doesn’t recommend taking a protein supplement every single day, we see the benefit to throwing a dash of powder into your morning shake if you are eating meals on-the-go. And you might already have a favorite when shopping for a protein supplement but do you know what ingredients go into this product?

Protein powder product regulations vary between countries

The reality is, you might not be thrilled to find out what is lurking in your powder. The problem with a lot of the brands on the market today is the ingredients come from all over the world. And while that is not always a bad thing, it does mean that they could be subjected to different regulation.

For example, some products can say “Made in the USA” because that is where the protein powder is mixed and created for production, but specific ingredients are often sourced from other countries that may or may not have the same production standards for supplement products. If you tend to purchase organic products, you might be surprised to learn that a label can say “organic,” but it doesn’t mean it was grown in the United States on our organic soil. It may have been grown in China or another foreign country and still have the organic label.

Unfortunately, if the ingredients are coming from China (and a lot of times they are) they can contain heavy metals from the soil or water supply they were grown in. One Chinese government study found 90% of the groundwater in China was polluted. Additionally, a USDA report on organic products from China stated, “China does not recognize foreign organic standards, and currently no organic product equivalency agreement exists between China and the United States.”

There may also be little consistency to sourcing as much of this depends on pricing and availability. Given this potential inconsistency, we wanted to see how hard it was to get our hands on this important manufacturer information. So…we took a little field trip!

D2D Supplement Testing:

The D2D team took a trip to a national protein supplement provider and purchased the top-selling vegan, soy, and whey protein powder. We reviewed the ingredients for each and contacted the product manufacturer to fill in any missing pieces of information. (And let us first tell you, all three companies were very accommodating, but if you did not have the education or knowledge as to what questions to ask, the answers were not easily provided.)

The manufacturer of vegan protein responded the following: “Over 65% of the ingredients [product name] are grown and processed in North America, Europe Union, and Japan. We choose to source some ingredients from their native climate including organic gelatinized maca root (Peru), sacha inchi protein (Peru), and chlorella (Japan).”

The manufacturer of soy protein informed us that the soybeans used are grown in “eastern Asia,” however a specific location could not be confirmed— although it is believed to be China.

And lastly, the whey protein manufacturer confirmed, “the milk used in Whey is from the United States and the MBP (milk basic protein) is from Japan.”

After receiving these responses, we consulted with Victoria Zupa, ND, a licensed Naturopathic Physician who confirmed that the information provided was particularly vague and we were right to be concerned!

So, in addition to finding the country of origin of these product ingredients, we were motivated to go one step further. We sent the three sources to a third-party lab and had a basic heavy metal panel performed on the three samples. The results are included below.

Disclaimer: This metal analysis was performed by an independent lab and only reflects a small piece of a very complex product and are not representative of protein supplements as a whole.  In order to conclusively state the number of metals in protein powders, larger, more complex, and peer-reviewed studies would need to take place. 

For both the vegan and soy proteins, various metals were detected in the lab analysis, with the barium content being particularly high. Barium is a silvery-white metal found in nature. It can act as a muscle stimulant and in high doses, barium can cause anxiety, tremors, and even muscle weakness. Barium contamination often comes from the original water source used in production. According to the World Health Organization, “Most foods contain less than 0.002 mg of barium per gram (Gormican, 1970). Some cereal products and nuts may contain high levels: e.g., bran flakes, 0.0039 mg/g; pecans, 0.0067 mg/g; and Brazil nuts, up to 4 mg/g (Mertz, 1986)” (WHO: Barium in Drinking Water).  Additionally, the EPA “allows 2 parts of barium per million parts of drinking water (2ppm).”

By the WHO standards, .0039 mg/g is a relatively high level of barium. So, in the soy protein lab results included above, 2.27 parts per million (roughly 0.00227 mg/g) which is higher than desired. And according to the EPA standards for drinking water, the barium content of these powders is above the acceptable limit. The vegan protein also tested even higher, with 16.3 ppm (or 0.0163 mg/g).

It is true your body knows how to process and eliminate toxic substances in small amounts. Trace amounts of lead, barium, mercury, arsenic, and other metals do end up in our food. As acknowledged by the WHO, most foods contain trace levels of barium! While 2.27ppm of barium seems relatively small, if you are taking protein supplements every day, these substances can build up in your system. (For more on these metals and the trace or toxic levels that can be found in your food, please visit the World Health Organization.)

Best to get your protein from a delicious egg omelet or a juicy piece of chicken!

So, there is more to these products (and their branding) than what meets the eye. If you still want to continue to incorporate protein supplements into your diet, consider is the country of origin before ringing out at the cash register. We have learned that Europe has tighter regulations than other parts of the world.

ImmunoPro and Vital Nutrients are two whey proteins that a nutritionist recommended to us. However, as with anything, it is important to consume these sources in moderation. This will depend on your activity level, body weight, and overall nutrition. As a rule of thumb, you should only use supplements 2-3x a week.

You’ve made your grocery selections, the cart is full, and you’re walking the final stretch to the cash register. Small impulse purchases begin taunting you! Single serving beverage products line the long refrigerator, which probably looks something like this…

Should it really be this hard to decide on a water purchase? On a recent trip to the grocery store, I was astounded by the variety of claims being made by seemingly identical water products.

Marketing claims like artesian, distilled, electrolyte-enhanced, and vitamin-enhanced lead you to believe that some water is healthier than others? The newcomer, alkaline water, promises to balance out the acidity in your body, help neutralize free radicals, and protect against osteoporosis. But is there any science that backs up these claims?

Water is essential— but does the type of water you drink matter?

The human body can only survive 3 days without water, but new scientific studies have shown that the traditional recommendation of “8 servings of 8 ounces of water per day” is actually unsubstantiated.

Some nutritionists advise that you should aim to consume roughly half an ounce to one ounce of water per pound of body weight— but this can vary depending on the individual and lifestyle choices.

Acidity versus Alkaline

Whether a substance is considered alkaline or acidic is determined by the pH, or potential Hydrogen, level. The pH scale ranges from 0-14, with 1.0 being the highest level of acidity and 14.0 being the highest level of alkalinity.

Water typically has a pH of around 7 (neutral). Anything below 7 has more hydrogen ions than hydroxide ions and therefore is categorized as acidic. Anything above 7 has a higher concentration of hydroxide ions and is considered alkaline.

Acidic environments in the human body are frequently labeled pressure-cookers for cancer. It is believed that acidity can encourage the growth and spreading of cancerous cells. Alternatively, it is believed that alkaline environments are able to neutralize free radicals.

How does water become alkaline?

Alkaline water is water that contains alkalizing compounds. These compounds include calcium, potassium, magnesium, and bicarbonate that help neutralize acidic environments.

To combat the alleged threats for acidic environments, companies like Essentia market their drinking water with an alkaline pH of 9.5, maintaining this can help to balance out the acidity in your body and help keep you healthy. Unfortunately, that’s not exactly how it works…

We do not know if alkaline water neutralizes free radicals

The premise behind alkaline water health claims is that it acts as a free radical scavenger and absorbs free radicals that damage DNA. The scavenger is the enemy of free radicals.

Free radical scavengers function by using two different methods: enzymatic reactions, which work by breaking down and removing free radical compounds, and non-enzymatic reactions, which work by interfering with the free radical chain reaction. Unfortunately, there is no scientific research that indicates components of alkaline water are capable of neutralizing free radicals.

Alkaline Water versus Your Body’s pH Levels

The pH of your blood is 7.4, the pH of your stomach is 2.0-3.5, and the pH of your body’s urine varies.

Many alkaline water and diet devotees maintain an alkaline body by measuring the pH of their urine. But this can change rather frequently and depends on the supplements you take, the food you eat, and the beverages you drink.

If you are dehydrated your urine will have a more acidic pH, typically between 6.0-7.0. But as you drink water and other liquids through the day, your urine tends to become more alkaline, usually between 7.0-8.0 pH. So while drinking alkaline water might make a marginal difference on the pH of your urine, there are a lot of different influencers at play.

Unlike your urine, however, stomach and blood must maintain their pH levels in order for you to stay alive! Your stomach may fluctuate slightly depending on the foods you eat but will always remain more acidic than alkaline and your blood must remain at 7.4 pH.

Urine is not believed to be a good indicator of your body’s pH because your urine actually eliminates waste to maintain your body’s homeostasis.

Your body is already equipped with detoxification mechanisms

As we discussed in “Nix the Toxins,” your liver and kidneys function to detoxify your body if you are maintaining a balanced diet and have a fairly active lifestyle. If you are debating over a “healthier” water choice, we are willing to bet you are a healthy person already.

So, while it is reasonable to be concerned about what is in your water— don’t stress the pH level. Your body is fully equipped to deal with any acidity potentially created by your diet.

The Osteoporosis Argument

In addition to the misunderstood “cancer-fighting qualities” of alkaline water, there is also the belief that drinking alkaline water helps prevent osteoporosis.

When your body needs to neutralize acidity, your bones release calcium in order to create a neutral environment. In this case, it is argued that over a long period of time, if your bones are continuously excreting calcium, they will inevitably be weakened resulting in osteoporosis.

While this very basic premise does have some truth to it, scientific research indicates that although your bones typically release calcium in order to protect itself, your bones will replenish the calcium if you are supporting them through a healthy diet. Your diet should include high vegetable content, healthy sources of protein, and calcium in order to protect bone health.

Filtered water is more important than alkaline water

Filtered water helps remove any contaminants that may be present in tap water and ultimately wearing on your body. Remember, you don’t always know where your water is coming from. Water filters will filter any elements that may be present in tap water. These can include iron, zinc, lead, chloride, and more.

“What fruits and vegetables should I buy as winter becomes spring?”

This is a great question. As the season changes, our produce options change as well. This also happens to be optimal for your body. Many dietitians recommend that we diversify the nutrients we consume by eating different fruits and vegetables each season. It is recommended that roughly 50% of your plate be comprised of fruits and vegetables— roughly 20% fruits and 30% vegetables.

So, what constitutes as “seasonal fruits and vegetables”?

May is Strawberry month! Image source: Pixabay

When it comes to fruits and vegetables, we certainly have a lot of options—but in order to maximize the flavor, quality, and freshness of fruits and veggies, you should try to buy what is in season.

Visit: Sustainable Table for a great seasonal produce guide.

With spring just around the corner, it is good to know what produce to start looking out for— think: green veggies. 

By late April, artichokes, asparagus, various mushrooms, spinach, arugula, lettuces, swiss chard, radish, fiddleheads, and ramps will be displayed more prominently on the market shelves, and can take a place on your dinner plate!

Even in California, which grows almost everything, fruits and vegetables have seasons. You may be able to buy avocados all year long; but apricots are only available in May, June, and July!

Take notice at what is prominently displayed at your local market and you will quickly understand what is in season. Blueberries are plentiful in the summer months, but at any other time of year, they are often imported from Mexico or South America. And if you are buying fruit that is out of season and being imported you may be spending more for that item. So strategic fruit and vegetable purchases are the smart move!

Have you ever wondered where our produce is coming from if it is not grown locally? Chances are it is being shipped from California or imported from South American countries. Don’t worry, we got you covered there too! Give “Where Do Our Fruits and Vegetables Come From?” a read.

Going Local

Let’s take your seasonal shopping a step further and “go local” for the just picked flavor and nutrition.

If you are looking to buy crops that are grown locally, you are relying on the farming conditions of your state. Your local farmer’s market is a great indicator of crops grown in season. What is in season at a farmer’s market depends on your local climate, or that farmer’s ability to extend his season with greenhouses or grow tunnels. Remember, produce can vary significantly by state, even between neighboring small states. Climate affects the soil, water, and growth rate. Additionally, when produce is harvested can affect its nutritional value.

Many state agriculture departments produce harvest calendars.

As we mentioned in “Going, Going, Local”, fresh produce can lose the majority of its nutritional value in just three days! Buying ripe produce in season is important in order to maximize the nutritional benefits. If you want to discover what fruits and veggies are in season in your home state and when, we recommend Sustainable Table, or state-by-state listings provided by Field to Plate and Pick Your Own. 

There are two different ways to approach your produce purchases:

• You can determine produce seasonality by its availability in the United States.
• You can determine what is in season locally.

If you live in Florida, for example, buying apples is best in the fall as they are a fall seasonal crop in the northeast and northwest; but they will not be local to your area as Florida does not produce apples! Conversely, those in the northeast will enjoy the Florida or Texas grapefruit crop in the winter months but will never be able to grow a grapefruit tree!

Nutrition Through the Seasons

The U.S. Department of Agriculture promotes the importance of varying nutrition, and the USDA seasonal produce guide shows what fruits and veggies are in season in the United States depending on the time of year. So, before identifying what produce is being grown in your state, you can also determine fresh produce based on seasonality on a larger scale. Additionally, the Center for Urban Education and Sustainable Agriculture (CUESA) provides excellent seasonality charts based on farming in Northern California. California leads the country when it comes to fruit and vegetable production. Therefore, a large quantity of “seasonal produce” that is featured in your local grocery store will have come from the farms in California.

Ripeness Through the Senses

So, now that we have determined what is available based on the season, how can you tell which produce is the ripest?

While we don’t expect you to harvest all your fruit yourself, here are some helpful tips to use when visiting your local farmers market or produce aisle. It all comes down to the 5 senses. First, you want to identify if the fruit as any visible flaws, i.e. bruising, mold, discoloration, etc. Then, you may want to handle the fruit or vegetable to test the firmness.

If the fruit is too soft to the touch, it is most likely on it’s way to expiration and will have a poor shelf life. However, take note that most fruits and vegetables are picked before optimal ripeness so you will (more likely than not) have to let it ripen at home. Smell is also an important—if not the most important—thing to test. Aside from any obvious physical issues, if your fruit smells like it should taste, it is ripe. The sweeter and stronger the smell, the riper it is. For vegetables, the smell is not going to be as important. Typically, you are looking for firm veggies that are pump and rich in color. For more information on what to look for in specific produce items, visit the Farmer’s Almanac. And, for the most part, you have to trust your farmer. Farmers know when the fruit is ripe and ready to be picked.

Rarely do we find a well-balanced “diet” or weight loss approach that fulfills its claims for health and manageability…

Enter: The Mediterranean Diet

Originating in Southern Italy and Greece, this diet takes a different approach to eating— and focuses on the importance of whole, well-balanced foods including lots of fresh fish, fruits, and vegetables. In fact, it is not really a “diet” at all— it’s more of a healthy approach to food!

Perhaps this is because “eating like a Mediterranean” conjures up a stress-free lifestyle, with images of the sea, sailing under sunny skies, and large families enjoying a relaxing afternoon around fresh food. While this diet certainly doesn’t include the benefits of living a Mediterranean lifestyle, it does focus on the importance of eating healthy fats and lots of fruits and veggies. The evidence discussed below is based on a “Mediterranean” diet rather than the Mediterranean lifestyle.

So, what do Mediterranean people typically eat?

Well, the diet is high in healthy fats— and as we have previously reviewed on D2D, fat is our new friend! These healthy fats often come from olive oil, nuts, and fish, which happen to be indigenous, fresh and plentiful in the Mediterranean.

This means the diet is high in healthy fatty acids like omega-3 and omega-6, which are the only two fatty acids that your body cannot create naturally. In addition to fat, the diet also emphasizes the importance of eating fruits, vegetables, legumes (like beans and chickpeas), and whole grains. Lean protein, like eggs and poultry, are also included in moderation and red meat can be consumed on occasion. Clearly, this approach gives you a lot of choices— but, it asks you to cut back on the sugar. While we all love the occasional sugar fix, as we reviewed in “Sugar is Sugar is Sugar,” most of us are over-indulging.

How is the Mediterranean diet different?

Unlike most diet regimens, the Mediterranean diet does not fixate on the inclusion or exclusion of any specific foods, like Atkins with protein or Paleo with grains and legumes. Other than discouraging the overconsumption of red meat, sugar, and refined foods, there are no gimmicks. No, you are not asked to mix lemon, cayenne, maple syrup, and water and give up solid foods for days on end! This sounds like a step in the right direction, right?

Pyramid Source: Oldways: Inspiring Good Health Through Cultural Food Traditions

People are catching on to the health benefits of the Mediterranean diet.

Recently, U.S. News and World Report named the Mediterranean diet the second best diet to follow, after the DASH diet. Because of its food variety and slow approach to weight loss, this diet promotes healthy eating habits over your lifetime.

In January the New York Post dubbed the Mediterranean diet “still the best way to lose weight.” The article reported that over 3,000 studies have been performed on this regimen and Nutritionist and author of the book Zest for Life, Conner Middelmann-Whitney commented, “to my knowledge [no studies] have found that the diet has any adverse effects” to be concluded from these studies.

Additionally, according to the Harvard School of Public Health, Department of Nutrition, “Together with regular physical activity and not smoking, our analyses suggest that over 80% of coronary heart disease, 70% of stroke, and 90% of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet.”

The Mediterranean diet is linked to a reduction in heart disease.

The reason this diet method first became popular and gained notoriety in the U.S. is actually because of the spread of heart disease. According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. Roughly 610,000 people die of heart disease every year. That is 1 in 4 people! Unfortunately, as American’s continue to struggle with obesity these numbers get bigger.

In the early 20^th century, as heart disease was first being understood by doctors and scientists, researchers began to look at different populations and how they were affected by this disease. It soon became clear that those living in places like Southern Italy and the island of Crete in Greece experienced far fewer instances of heart disease than in the U.S.

That got the food scientists and researchers thinking—could their diets have something to do with this?

To date, there have been roughly 3000 studies affirming the positive effects of the Mediterranean diet. Within these studies, there are several conclusive long term human trials studies on the health benefits of the diet.

One study worth noting was conducted in 2013 and called “PREDIMED” or Primary Prevention of Cardiovascular Disease with the Mediterranean Diet.

This randomized study monitored 7447 participants who were considered “high risk” for cardiovascular disease (CVD) over a five-year period. The study included three groups:

1. Mediterranean diet, provision of extra-virgin olive oil
2. Mediterranean diet, provision of mixed nuts
3. Reduced dietary fat diet (control group)

The study concluded, “As compared with the control group, the two groups that received advice on a Mediterranean diet reduced the risk of cardiovascular disease by approximately 30%. Specifically, in the context of a Mediterranean-style diet, increased consumption of mixed nuts or substitution of regular olive oil with extra-virgin olive oil has beneficial effects on cardiovascular disease.” (The New England Journal of Medicine)

On January 4^th, 2017 the American Academy of Neurology released a press release that stated, “a new study shows that older people who followed a Mediterranean diet retained more brain volume over a three-year period than those who did not follow the diet as closely.” The participants of this study that followed the Mediterranean diet “lost less brain volume” than those who maintained a standard diet. It included 967 participants from Scotland and tracked their brain over a three-year period.

Additionally, a  second “PREDIMED” study began in 2013, ran for three years, and included 3000 participants. This study targeted cardiovascular disease prevention and the results from this study will be available in 2020.

Can I eat like “a Mediterranean”?

Yes! You can. It takes a more thoughtful approach to food purchase and preparation, but ingredients are readily available at any grocery store and cookbooks are full of information.

Have some fun in the kitchen, and start to recognize healthy ingredients when you dine out! What we like about the Mediterranean approach is that you are not forced into any particular diet plan. And one of its biggest benefits? A variety of food choices!

It is important to keep in mind, however, that everyone’s body is different and processes food a little bit differently. In fact, individual ingredients are not usually unhealthy or healthy on their own, but rather the over-consumption or under consumption of that one particular item. Thus, portion control and diet variety are important on this regimen. Over-consuming almonds and olive oil, for example, can be unhealthy!

What is an antioxidant?

Antioxidants are believed to protect the body from damage caused by harmful molecules called free radicals. They are found in foods, specifically fruits, and vegetables, but have also been made into dietary supplements.

It’s not surprising that we often feel good when we eat antioxidants as they are found in many healthy fruits and vegetables. We also get the added health bonus of feeling like we are warding off Alzheimer’s, some cancers, arthritis, and even some eye diseases by eating antioxidants. But, is this too good to be true? How do antioxidants work inside your body?

Antioxidants > Free Radicals

We cannot discuss antioxidants without talking about free radicals. Our bodies are composed of trillions of cells working hard to keep us strong and healthy. One of the biggest hypothesized threats to our healthy cells is free radicals.

There are a few ways in which your body can ingest free radicals. Environmental contaminants like pollution, cigarette smoke, and chemicals create free radicals can be absorbed by your skin or inhaled through your lungs. Additionally, your body can also create free radicals. This happens naturally when your body turns food into energy. If your diet is deficient in fresh fruits and vegetables and you are not sleeping enough, your body can create free radicals which also attack healthy cells. Whether they are inhaled, absorbed, or created internally, the chain reaction of free radicals compromising healthy cells is called oxidative stress.

Free radicals are unstable atoms or molecules containing an unpaired electron that rapidly stabilize by bonding with an electron in another atom or molecule. As a consequence, free radicals are extremely reactive and if they bond with a molecule in a healthy cell, the healthy cell will be damaged.

Some in vitro scientific research indicates that if radicals are created faster than they are neutralized by antioxidants, healthy cells may be compromised. However, this research has only been proven in simple laboratory systems (these systems are usually isolated cells in a synthetic medium). Because of this, antioxidants have been touted as the “antidote” to eliminate these free radicals and keep the healthy cells intact.

Unfortunately, the ability for antioxidants to prevent oxidative stress and stabilize free radicals has not been proven in complex systems, like the human body. And while this research is often extrapolated to be true in humans— this is incorrect.

Therefore, we cannot definitively make a claim that consuming antioxidants neutralizes free radicals or prevents oxidative stress in your body.

Some recent health claims have drawn a correlation between the findings in the lab, but the human body is extremely complex, and scientific evidence for an antioxidant effect is lacking. Products that claim to have the ability for antioxidants help prevent disease, fight cancer-causing free radicals, and maintain overall body health do not have scientific research that supports these claims in humans.

For example, we recently discussed the antioxidant findings in chocolate from the MARS Center for Health Science chocolate in our article, “Crazy for Cocoa.” While the understanding of antioxidants (specifically flavanols) in the cocoa bean is understood; how the human body uses these antioxidants is highly speculative. (The FDA required Mars to withdraw CocoaVia because they were making an unapproved health claim in a food ineligible for such a claim [too much saturated fat]). So, while we encourage you to eat foods that have a dense nutrient profile, do not fall victim to the marketing claims that try to lure you with false promises based on unsubstantiated research.

This is not to say that you should scrap the healthy food! There are thousands of different types of antioxidants and their abilities are extremely complex. While we do not know exactly how they react inside the human body, antioxidant-rich foods like blueberries, dark chocolate, kale, and green tea, are all known to have a strong vitamin and mineral profile that also support a healthy body.

How do we know which foods are high in antioxidants?

The USDA has developed a test called the Oxygen Radical Absorbance Capacity (ORAC) test which measures the antioxidant capacity of certain foods. This measurement can help you determine which fruits and veggies with high antioxidant content to incorporate into your diet.

With the use of the ORAC test, the USDA tested many of the fruits, nuts, vegetables, and spices to determine their antioxidant capacity.

The ORAC test is reliable when testing the antioxidant content in fruit or vegetables in vitro (in the lab), however, this test is unreliable when testing antioxidants abilities in vivo (in your body).

Again, human research in this field is limited. There have been a few animal-based studies that demonstrated a correlation between increased consumption of antioxidants and a decreased level of free radicals.

Additionally, the understanding that free radicals inside your body are causing disease has yet to be definitively proven. While free radicals have been proven to cause oxidative stress in the lab, which can affect healthy cells, how an individuals body responds to free radicals and oxidative stress is different. There is also some promising research regarding the role of antioxidants and the effects of aging.

According to the American Journal of Clinical Nutrition, “Early findings suggest that eating plenty of high-ORAC fruits and vegetables—such as spinach and blueberries—may help slow the processes associated with aging in both body and brain. Two human studies show that eating high-ORAC fruits and vegetables or simply doubling intake of fruits and vegetables—both naturally high in antioxidants—raises the antioxidant power of the blood between 13 and 25 percent.” 

However, it should also be stated that many of these studies specified that human participants take an antioxidant supplement as opposed to whole foods that have a natural high antioxidant component. It has been hypothesized that the antioxidants in foods may be more effective than antioxidant supplements. Unfortunately, there is no way to determine the relationship between antioxidants and free radicals. More extensive, long term human trials must be performed.

Mintel 2017 Global Food and Drink Trends dubbed 2017 “Power to the Plants” stating that “consumers will be looking for natural, simple, and flexible diets. This will drive further expansion of vegetarian, vegan, and other plant-focused formulations. In 2017, the priority for plants will drive an acceleration in new products and marketing that casts plants in starring roles.”

Based on the latest readings on vegetarianism and veganism from Gallup, 5% of Americans say they are vegetarians and 3% say they are vegans, numbers that have remained consistent since 2012. Overall it appears “Americans are eager to include alternatives to animal products in their diets but are not willing to give up animal products completely. ”

People may be motivated to adopt a vegan or vegetarian diet for a variety of reasons, including ethical concerns about animal production or the environmental impact of agriculture, religious beliefs or health concerns.

As the demand for plant-based protein increases, food processing companies are responding—hoping to create brand loyalty as more consumers hop on the meatless bandwagon. According to Mintel Market Research, “there has been a 25% increase in vegetarian claims and a 257% increase in vegan claims in global food and drink product launches between 2010 to 2011 versus 2015 to 2016.”

Many consumers are flexitarians

The push for plant-based products goes beyond the stricter practices of vegans and vegetarians. The majority of this demand is actually being driven by the growing number of consumers that have been labeled “flexitarian.” As we discussed in “A New Burger,” 59% of consumers in the U.S. are considered “flexitarian” because they eat a protein alternative at least once a week.  Mintel’s 2016 Report on U.S. Diet Trends indicated this was likely due to the fact that dieters believe “that following a vegetarian/vegan diet is the most natural and healthy way to lose weight.” As a result, dieters are increasingly likely to buy more plant-based products over the next year.

Eric Pierce, the host of Natural Products Expo West, also highlighted the rise in demand for plant-based products. Pierce said, “the appeal and potential for vegan products are expanding beyond the small group of people who avoid animal products for ethical reasons to include the much larger base of consumers seeking healthier, cleaner foods.”

While the smallest number of these consumers are strict vegans (meaning no meat, poultry, fish, eggs, dairy, or any other animal-derived product) there are varying levels of vegetarianism. Lacto-ovo vegetarians, for example, do not eat meat poultry or fish but will eat eggs and dairy. Lacto vegetarians abstain from eggs as well but will consume dairy. And ovo-vegetarians will eat eggs but will not eat dairy. Lastly, partial vegetarians or pesco-vegetarians will not eat meats but will incorporate fish into their diet.

Food processing companies are more creating products, such as vegan protein powder, soy, nut or rice milk, and vegan protein bars hoping to peak the interest of these health-minded, “flexitarian” consumers.

According to Harvard Medical School, some of the most noteworthy, but strictly short-term, studies for a plant-based diet are the following:

• “A study published in the March 9, 2015, issue of JAMA Internal Medicine suggests that a meat-free diet can reduce the risk of developing colon cancer.
• A study published February 22, 2013, in Cancer Epidemiology found that eating a vegetarian diet reduced the overall risk of all cancers compared with eating a non-vegetarian diet.
• A study published June 3, 2013, in JAMA Internal Medicine showed that vegetarian diets were associated with a 12% lower risk of death from all causes—not just cancer. The benefits were especially strong for men.”

It is critical to note that many of the short-term studies performed were not randomized, including the ones listed above, meaning there was no control group to compare results and therefore they cannot truly determine if a vegetarian diet is healthier than a well-balanced diet that incorporates meat. There is also a need for long term studies that may help to verify (or discredit) the results presented in the short term.

It should also be noted that some researchers attribute the results of the short term vegetarian studies to the conscious decisions of the individuals who have chosen to be vegetarian or vegan as an overall healthier lifestyle. If someone is choosing to be a vegan or vegetarian, it can often be correlated that they exercise regularly, do not drink alcohol excessively, and do not smoke tobacco. Those who are making healthy choices in their diet are most likely making healthy choices regularly in their life.

“Eliminating meat” may not be the best solution to a healthy diet

While it is certainly healthy to incorporate more plant-based foods into your diet, maintaining a diet without meat, poultry, or fish often means adding vitamins, minerals, fats, and protein sources to your diet.

By eliminating meat from your diet, you may face nutrient deficiencies (unless an effort is made to replace them). For example, meat, poultry, and fish are high in B vitamins (niacin, thiamin, riboflavin, and B6), iron, zinc, vitamin E, magnesium, omega-3’s, and of course… protein! Soy, whey and plant-based proteins can be good alternatives, but they are not meant to replace all protein sources in your diet.

According to the USDA’s Choose My Plate, the average adult should consume roughly 5-6 ounces of protein (chicken, beef, nuts, eggs) per day and about 8 ounces of seafood is recommended per week. This is because protein is essential in keeping healthy bones and muscles. Protein is considered a “building block” for your body’s enzymes, hormones, and vitamins. 

Meat and Diary are great sources of protein

One cooked chicken breast is roughly 3 ounces— which can suffice as half of your daily serving of protein. Healthy fish that are high in protein include salmon, tuna, halibut, or snapper. Dairy is also a good source of protein. Yogurt with almonds, chia, or hemp seeds is a good way to satisfy a serving of protein in the morning One egg has roughly six grams of clean protein. 

Lean beef, which can be included less frequently into your diet than poultry, fish, or eggs, provides roughly 30 grams of protein per serving. According to WebMD, women should consume roughly 46 grams of protein per day while men should consume close to 60 grams per day.

While there are a significant amount of recent studies touting the advantages of a meat-free diet, there are no definitive long term results that say you should eliminate all meat from your diet.

To prove this, some preliminary research has been performed using Adventist participants. Seventh-day Adventists avoid meat and abstain from alcohol and tobacco. A 2014 study indicated Adventist vegetarians demonstrated lower risk for cardio-metabolic issues and some cancers. However, the findings were not conclusive enough to make definitive dietary recommendations based on the results.

Some promising studies have been performed regarding the “Mediterranean diet,” which encourages plant-based eating and includes significant consumption of healthy oils (particularly through fish, nuts, and copious olive oil). A Mediterranean approach to eating also includes some poultry intake and very limited red meat consumption. The randomized studies that have been performed indicate that following the Mediterranean diet is a healthy approach to eating. A lower risk of cardiovascular disease, lower levels of LDL cholesterol, and a reduced rate of some cancers were reported. 

This post first appeared in November 2016 and the market statistics were updated in February 2019

Coconut products are available in a variety of forms. From raw products like coconut water, fresh coconut meat, and coconut oil to processed products like coconut palm sugar, coconut flour, and coconut flavoring, consumers are going nuts for this proclaimed “superfood.”

The seemingly endless health claims include high in vitamins, high in minerals, high in fiber, healthy saturated fat content, aids digestion, antiviral and antifungal properties, antioxidants, and electrolytes.

Coconut products are officially mainstream and (because of the perceived health benefits) they appear to be here to stay. According to some industry estimates, the Coconut Water Market is expected to exceed more than US$ 2.7 Billion by 2024 at a CAGR of 15% between 2017 and 2024.

But before we hop on the coconut bandwagon, the D2D team wanted to make sure that these health claims are substantiated by scientific research. While we found many small, short term studies that indicated coconuts are a healthy addition to your diet, there is still a significant need for long term research and human trials to conclude that coconuts can provide these health benefits over time.

Saturated Fat and Digestion

One of the claims surrounding coconut products, particularly the products that are made from coconut meat (like coconut oil) is the “healthy fat” claim. As we reviewed in our article “Fat: Our New Friend,” new research indicates that consumption of healthy fats can help increase high-density lipoprotein (HDL) (the good cholesterol), which helps your body regulate overall cholesterol levels and possibly lower your LDL cholesterol levels. According to researchers at Harvard Medical School, coconut oil gives your body a good HDL cholesterol boost, which can actually help improve overall blood cholesterol levels.

The most prominent fatty acid in coconut meat is lauric acid, a medium-chain triglyceride (MCT). Lauric acid is considered a healthy saturated fat because of its composition. MCT fatty acids are easily absorbed by the human body. This means the fatty acid is easily broken down, used for energy, and can help aid digestion.

A very small study published in 2003 by the Journal of Nutrition followed 11 women over a 20-22 day period and studied the effects of high-fat versus low-fat coconut oil consumption. The research found that the women who consumed high-fat coconut oil demonstrated the biggest reduction in inflammation markers as well as markers for heart disease risk.

Definitive research on the health content of coconut oil only exists in the short term, so there is no certainty over how the high-fat content of coconut oil affects heart disease or long term heart health.

Anti-fungal and Anti-bacterial

Beyond the cholesterol and potential weight loss benefits of healthy fatty acids, the fat content of coconuts is also believed to have anti-bacterial properties. In a 2004 study published by the Journal of Medicinal Food, the antimicrobial properties of coconuts were proven to be a treatment of fungal infections. The lauric acid content of coconuts is believed to “kill harmful bacteria, viruses, and fungi.” However, there is a lack of research to substantiate this claim. While the fatty acid in coconut may have some antibacterial properties, there is no long term research that validates coconut oil as an antibacterial agent.

Antioxidant, Electrolytes, Vitamins and Minerals

Coconuts are particularly high in B vitamins, like B6, B2 (riboflavin), and B1 (thiamine). B vitamins are a good source of energy and can give your body a quick pick me up. Coconut meat is also high in vitamin C, which helps boost your immune system, is an antioxidant, and helps aid digestion.

In addition to a rich vitamin complex, coconuts have a dense mineral content. These minerals include potassium, magnesium, sodium, phosphorous, manganese, iron, and calcium. Of these minerals, potassium, calcium, sodium, phosphorous, and magnesium are electrolytes.

These minerals may also be good for your blood pressure as high potassium content can balance some of the negative effects of sodium. A 2005 study published by the West Indian Medical Journal found that 71% of participants that were given coconut water experienced a decrease in blood pressure.

Lastly, coconuts are believed to have a strong antioxidant component. But, as we learned in our recent article on chocolate, antioxidant content is very complex. Unfortunately, there is very little research that proves the effects of antioxidants in the human body. However, in a 2007 study performed over a 45-day period on rats, researchers at the University of Kerala found that animals fed virgin coconut oil had higher antioxidant vitamin levels at the end of the study than the animals fed sunflower oil or copra oil (which is oil from more mature coconuts). Additionally, a 2013 study conducted in Brazil determined green dwarf coconuts exhibited antioxidant properties.

If you are incorporating coconut into your diet there are a few things to keep in mind:

• Coconut meat is high in fat, dietary fiber, and minerals such as manganese, zinc, iron, and phosphorous.
• Coconut water contains the same minerals as well as amino acids, electrolytes, and B-complex vitamins.
• Stick to the raw, unrefined options. Unprocessed coconuts (both juice and meat) will provide the most nutritional value.
• Be mindful of serving size! One serving of coconut water (8 ounces) contains roughly 14 grams of sugar. As we have discussed in “Sugar is Sugar”, that is roughly half of the added sugar recommended per day.
• As with all fats, overconsumption can cause cholesterol to rise—even if you are overconsuming healthy fats!

Source: Harmless Harvest

We’re hungry to know…is chocolate healthy?

Of course, the answer is not as straightforward as we would have hoped! Dark chocolate is said to contain antioxidants, vitamins, and minerals. It has also been touted to increase blood flow, improve heart health, and decrease cholesterol. But, has this been scientifically proven?

The chocolate products we know and love all begin with raw cacao beans. Grown mostly in the Ivory Coast, Ghana, and Indonesia, the cocoa pod is a fruit that contains roughly 50 large cocoa, or cacao, seeds per pod. These seeds hold all the nutrients.

Cocoa pods grow straight out of the trunk or branches of the cocoa tree.
Image: www.lessonpaths.com

Whole and half fresh ripe cacao fruit and seeds

The nutritional content of a raw cacao bean

Originally dubbed “food of the Gods”, the cacao (or cocoa) bean is the unprocessed form of chocolate that contains over 300 healthy compounds such as such as Vitamins B1, B2, B3, B5, B9 and Vitamin E, minerals like iron, zinc, magnesium, copper, and calcium, and antioxidants, such as flavanols and catechins. Cocoa beans are also rich in fiber and healthy fatty acids, like oleic acid and palmitic acid.

As we mentioned in our recent article “Fat: Our New Friend,” there are many benefits to consuming healthy fatty acids. These fats help your body absorb vitamins, protect your brain, and provide support to your cell membranes. We have also reviewed the importance of vitamins. The vitamins in cacao can help maintain healthy cells, organs, and tissues, which can keep your body from wearing down.

Antioxidants are a little more complex

The science behind the effects of antioxidants is controversial. Many of the research undertakings are performed “in vitro,” which means the test occurs in the lab as opposed to in the human body.

While results indicate that consuming cocoa can improve blood vessel function and heart health, this might not be true for everyone. Additionally, how your body uses the antioxidants is unclear. This is why there are no chocolate products on the market that make health claims.

According to the MARS Center for Health Science, cocoa provides the most potent form of flavanols, a subgroup of the antioxidant flavonoids. Flavanols are found in plants like tea, blueberries, acai, and red wine. Research indicates that the consumption of flavanols has been positively correlated with improved blood vessel function.

“Substantial data suggests that flavonoid-rich foods could help prevent cardiovascular disease and cancer. Cocoa is the richest source of flavonoids, but current processing reduces the content substantially.” (International Journal of Medical Sciences)

A 2006 study focused on the link between dark chocolate and its ability to lower the risk of cardiovascular disease in men. The study included 470 elderly men and measured their blood pressure at the start of the study, five years later, and incorporated a fifteen year follow up. The men consumed cocoa-containing foods, which over the course of the study, reduced blood pressure and subsequently, the risk of cardiovascular death.

Catechins, another type of flavonoids, are also believed to help stabilize the free radicals that can affect cell health. Free radicals may enter your body through pollution and cigarette smoke, as well as the normal digestion process. Once they are inside your body, free radicals can cause cell damage and ultimately can kill healthy cells. Catechins help fight against and neutralize free radicals.

However, the difficulty with truly understanding the role of antioxidants is that science has not been able to measure the antioxidant effects in the human body.

The more roasted, fermented, and processed the cocoa beans are, the fewer nutrients the chocolate product will provide. The cocoa beans used in dark chocolate are often less manipulated and will typically have more nutritional benefits than milk chocolate. 100 grams of dark chocolate provides about 50 milligrams of catechins, while a similar amount of milk chocolate contains about 8 milligrams.

From our research, when it comes to serving size, the best recommendation to reap the nutritional benefits of chocolate without overconsuming fat or sugar is roughly 10 grams of dark chocolate. To put that into perspective, that is little under 1 serving (about 8 chips) of dark chocolate from a bag of semi-sweet chocolate chips with 48% cacao OR about 10-11 chips of 60% cacao dark chocolate chips.

That being said, if you are looking for the healthiest cocoa products to obtain the benefits of this powerful superfood, you are better off buying a product that has not been roasted at high heat or overly processed. Compared to the average chocolate bar, raw cacao products will provide more vitamins and minerals, contain a higher antioxidant content, and possibly increase blood flow and heart health.

Let’s be honest with ourselves, if a product states “cleansing properties” or “eliminates toxins”, our interests are perked. There are numerous “quick fixes” targeting hopeful dieters, and we all have fallen victim to these marketing ploys at one time or another. Whether they are packaged as juices, supplements, or food, “quick fixes” are never going to fix a problem created by an unhealthy lifestyle.

Activated charcoal is believed detoxify our bodies from impurities and toxins we come into contact with on a daily basis. But, do we even truly understand what a toxin is? These days, terms like “toxins” are thrown around so frequently that they often lose their meaning. We know that toxins are harmful and can enter your body through many different channels. But what else should we know?

Toxins are everywhere and can be inhaled, ingested, or absorbed. Certain behaviors like overeating, indulging in processed foods, lack of exercise, poor diet, and excess alcohol prevent your body from working efficiently to remove toxins.

Of course, we are realists and it can be hard to avoid temptation! Because of this, Americans often rely on crash diets to solve bad long term habits. This is where we often go wrong! Juice cleanses, for example, have taken on a life of their own. The cold-pressed juice industry is currently estimated at $100 million! But, as we have reviewed on D2D, your body already has the tools to naturally detoxify.

Activated charcoal is one of the newest quick fixes that claims to target the toxins in your body. Why activated charcoal, you ask? We were wondering the same thing.

Activated charcoal is created for medicinal purposes through a controlled heating process. Performed in a lab, heat, and gas are applied to charcoal to make it increasingly porous. These pores are what allow the charcoal to capture hazardous substances when administered by a medical professional to remove poison, chemicals, or drug overdoses from your body. Typically, when activated charcoal is administered in the hospital, the objective is to get the patient in question to vomit so the charcoal absorbs the chemical with its millions of tiny pores.

However, the idea of using charcoal as a healthy drink to target toxins is not very feasible. Yes, activated charcoal is able to trap substances, but there is no way for the charcoal molecules to differentiate between beneficial substances inside your body and harmful ones! Therefore, when you consume activated charcoal you risk eliminating essential minerals and vitamins from your body.

In an interview with Time Magazine, Dr. Kent Olson, medical director of the San Francisco Poison Control System and clinical professor of Medicine and Pharmacy at the University of California, San Francisco discussed the medicinal uses of activated charcoal. “‘The problem with charcoal is that it’s non-specific. It’ll bind to anything…that could include toxins as well as nutrients. Remember that might include vitamins and amino acids and other things you actually need in your diet.’” (Dr. Kent Olson for Time Magazine, 2016)

image source:www.intothegloss.com

Recently, companies like Goop, Juice Generation, and Shape Magazine have touted the benefits of activated charcoal. In fact, Juice Generation has even created a new line of activated charcoal juice products that are said to target the toxins in your body. These juices are now the company’s best selling products. According to the label, they are able to take a traditional green juice to the next level. And while the products certainly will not hurt you, they do highlight a common disconnect between seller and consumer.

Unfortunately, these labels do not mention the large lack of research behind this detoxifying phenomenon. In the past 30 years, 159 human studies have been performed pertaining to activated charcoal, almost all of which were for medicinal application. In a 2015 meta-analysis of these studies, Dr. Thomas Pirelli Ph.D., of Harvard University, examines the results of research pertaining to the use of activated charcoal. There were only two reported human studies pertaining to the claim that activated charcoal helps intestinal gas. One study stated that the activated charcoal did improve gas and bloating while the other did not. 

Most simply put, extensive research just doesn’t exist. Not to mention, our understanding of activated charcoal’s composition suggests the substance can eliminate equal parts of nutrients to toxins. So, while there may be a teeny tiny chance that activated charcoal might help a severe hangover or temporarily reduce internal gas, it is not something you need to incorporate into your everyday routine.

Our choices and varieties of fruits and vegetables have expanded.

Early in the 20th century, what people ate in the U.S. primarily depended on their heritage and traditions, where they lived, what they could grow, and how much money they had. Fruits such as oranges and bananas were a special treat compared to the role of “lunchbox staple” that they play in our diets today.

The average American diet is no longer restricted by local or seasonal produce. Because of our expanded choices, the fresh produce Americans eat today is not the same as it was 100 years ago. There has been a considerable change in the commodities we enjoy year-round. Prior to the turn of the century, many produce items were primarily available only in season – i.e., blueberries, kiwi, papaya, persimmons, pineapples, raspberries, and miscellaneous tropical fruits. Other commodities such as mizuna and kohlrabi, although common outside the U.S., were virtually unheard of until recent years!

We still enjoy the same fruits and vegetables as we did in 1970!

While we have integrated new produce into our diet regimen, it is safe to say, old habits die hard. In 1970, three vegetables – lettuce, tomatoes, and potatoes – were the most consumed fresh vegetables in the US.

Per capita fresh vegetable consumption, 1970 and 2013

Food Availability Data. 

The latest USDA statistics for 2013 show that these same three commodities are still the leading fresh vegetables consumed in the U.S. However, we have expanded the diversity of these three popular veggies. Between 1970 and 2013, there were changes in the number of potatoes and the different types of lettuce available, as well as an increased variety of other vegetables incorporated into the average American diet.

For example, after a peak in the late 80s/early 90s, by 2013 head lettuce consumption declined by 51% while romaine and leaf lettuce consumption increased by 69%. U.S. consumers also ate more broccoli, cucumbers, onions, and peppers during this same time frame. Still, even with our preference for new lettuce types and increased consumption of other vegetables, our preference for lettuce, tomatoes, and potatoes stayed relatively consistent.

We have retained a strong preference for certain fruits.

In 2013, American’s fruits of choice were bananas, melons, apples, and oranges. Our fruit preferences were the same in 1970. In the 43-year time span, consumption of avocados, bananas, cantaloupes, grapes, pineapples, and strawberries increased while consumption of apples, cranberries, peaches, and plums declined. In recent years, robust demand for avocados, blueberries, cherries, lemons, limes, mangoes, papayas, and pineapples has been driving growth in fresh fruit commodities. USDA analysts attribute this growth in fruit used to the preparation of traditional dishes by a more ethnically diverse population as well as heightened interest in a healthy diet.

There are various interactive graphs illustrating the changing American diet from 1970 to 2012/2013.  See the FlowingData.com’s website and articles in  Scientific American and Time magazine’s articles.

Not only have there been changes in the diversity of what Americans eat, but there has also been an even greater change in when we eat fresh produce. Prior to the turn of the century, the majority of the U.S. population was eating strawberries for one, two, or if you were lucky, maybe three months of the year. Now eating fresh strawberries year-round is commonplace, as is noted by a 320% increase in per capita consumption from 1970 to 2010. And it is just not strawberries – the same is true for blueberries, raspberries, blackberries, pineapples, cantaloupe, and a litany of other fruits and vegetables.

So why the increasing diversity in our produce?

To help meet the growing demand for fruits and vegetables, plant breeding has resulted in new varieties of popular produce items with increased yields, extended growing seasons, improved product quality fruit, and enhanced shelf-life. Tomatoes and strawberries are two prime examples of fruits where year-round availability is a direct result of breeding new varieties.

Suppliers have also improved shelf-life and product quality during transportation by modifying harvesting methods. A good example of these improvements can be seen with the banana which bruises easily when it is ripe. Bananas used to be harvested after ripening until growers discovered they could harvest unripe, green bananas and ship them all over the world without damaging the still firm unripe fruit.

Alternate-day fasting diets, like the 5:2 diet, have become a popular way to quickly lose weight. The 5:2 diet made its way into the spotlight in 2013 when BBC aired a documentary entitled Eat, Fast & Live Longer. In this program, journalist Michael Mosley investigated the health benefits of fasting. Before attempting the various and attainable fasting methods himself, Mosley met with a series of doctors and industry professionals who assessed his current health condition. Mosley wanted to understand how to best protect himself against the negative effects of aging. From his story on alternate-day fasting, Mosley derived the 5:2 diet, which subsequently took the UK by storm.

The belief that fasting can improve your health shares similarities with the Paleo diet. Like Paleo dieters, Mosley looked to our ancestors for help when investigating fasting. When hunters and gatherers had a successful kill, they gorged themselves on the meat. This feast might last a few days and certainly was not restricted— however, if the hunters went days without a kill, they would be starved, surviving on minimal food and nutrients. Thus, our bodies are capable of functioning when we are underfed. But, bear in mind, our hunting and gathering ancestors put themselves in great peril, even wrestling mammoths to provide a feast. That is a lot of physical activity that we do not necessarily get today.

Throughout Mosley’s investigation, he interviewed a handful of researchers and specialists, one of them being Mark Mattson, an expert on the aging brain. Mattson, Chief of the Laboratory of Neurosciences at the National Institute on Aging and Professor at John Hopkins University, discussed the laboratory studies he performed regarding starvation. Based on the tests he had been conducting on mice, Mattson identified positive aspects of fasting. In one of these studies, Mattson found that when mice were given an unhealthy diet high in saturated fats and sugars, mice health declined much more rapidly, roughly 3-4 months sooner. On the other hand, mice given a diet lower in fat and subjected to intermittent fasting lived roughly 6 months longer. Thus, the mice maintaining a smaller size proved to live longer.

5:2 dieters argue that our bodies are not made to handle the modernization of food and that giving the digestive system frequent “breaks” helps to mend any issues with digestion.

Additionally, in his meeting with Mark Mattson, Michael Mosley learned that sporadic bouts of hunger help stimulate new neurons to grow in our brains. Mattson also looked to our mammoth-hunting ancestors to answer the question regarding cell growth. From a survival standpoint, hunger provides a survival advantage as it causes you to be more focused. Fasting’s effect on the brain is actually compared to exercising’s effect on your muscles…well, for mice anyway. In order to truly prove that these findings hold true for humans, human trials must be performed.

So how did this research and studies like it lead to Mosley’s famed 5:2 diet?

As Mosley attempted intermittent fasting, he realized how difficult this task is. Anyone can attest that we need food, and regularly! To accommodate this need, Mosley met with Dr. Krista Varady, author of The Every Other Day Diet and an advocate of alternate-day fasting. Like the 5:2 program, the “Every Other Day Diet” instructs participants to limit their caloric intake to 500 calories on fasting days. Although they are very similar in practice, on the “EODD” you are fasting slightly more than on the 5:2 diet. For example, one week you will fast 3 days and the next you will fast 4, then the following you are back to 3 days of fasting, and so on…

During Dr. Varady’s clinical studies of alternate-day fasting, researchers found participants decreased their levels of LDL cholesterol (bad cholesterol), triglycerides (fat), and blood pressure. Surprisingly, these scientists found it actually didn’t matter if you were eating a high-fat diet versus a low-fat diet on the given feast days—the LDL cholesterol and blood pressure were relatively the same for all participants.

Because they consumed 25% of their energy needs on fasting days, Dr. Varady predicted that most participants would consume 175% of their energy needs on a “feed” day. But, throughout the course of her study, participants were only consuming 110% of their energy needs on the feed days. Inevitably, there is a -65% consumption deficit.  This tells us that starving a few days a week and then feasting on cookies, pasta, pizza, and cheeseburgers will probably help you lose weight because you are reducing your overall caloric intake. However, your body will be missing proper nutrients. Additionally, if you are exercising regularly, your energy levels may be negatively affected by the significant decrease in calories on the fast days.

While the 5:2 diet and similar programs are not sensible dieting practices, the science behind fasting is worth a second look.

While we dismiss the 5:2 diet and similar programs, like the “Every Other Day Diet”, as viable dieting practices, we acknowledge that the science behind fasting and Mark Mattson’s research is worth a second look. Scientists have found that restricting caloric intake can help to regulate your body’s blood sugar levels. Research in mice has discovered that by reducing daily caloric intake, the body lowers its production of hormone IGF-1. A drop in the creation of this hormone is known to help your body go into repair mode—meaning, the body begins to protect itself against carcinogens, heart disease, diabetes, and other health issues.

These days, it feels like new food trends are constantly coming to market. From juice cleansing to going gluten-free, dieters and healthy eaters alike are left wondering, “What are the smart choices for my diet and my body?” In an effort to offer some clarity and take it back to simpler times, we have chosen to examine: the Paleolithic diet.

Inspired by the foods of our ancestors.

A Paleolithic, or “Paleo,” diet is a diet inspired by the foods of our ancestors. Often called “the caveman diet,” this diet regimen focuses on a more simple call to action: clean, primal eating. The Paleo diet emphasizes the importance of the foods that our ancestors had access too, which include grass-produced meats, nuts, fresh fruits and vegetables, fish, healthy oils (those of olive, avocado, coconut, etc.), and animal products, such as eggs.

The Paleo method believes that human metabolism was not made to digest today’s highly processed foods. Instead, the diet emphasizes the importance of the foods that our ancestors had access too, which include grass-produced meats, nuts, fresh fruits and vegetables, fish, and healthy oils (those of olive, avocado, coconut, etc.), and animal products, such as eggs.

Proponents of the Paleo diet believe the human digestive system has wrongfully adapted to eating “toxic” foods, such as grain, legumes, and dairy. Foods such as these were not available to our ancestors, thus our bodies are not designed to consume them. However, lean meats, seafood, and seasonal fruits and vegetables were the basis of a Neanderthal’s diet and our digestive system is equipped to break these foods down.

or example, while we agree that protein is a very important part of your diet, the way our ancestors consumed protein is not similar to modern practices. When our ancestors hunted and killed an animal for its meat they gorged themselves on the food for days and could go months without another successful hunt.

There are health benefits from eating whole grains.

While it is healthy to consume protein and whole fruits and veggies as the diet prescribes, there are health benefits from eating whole grain. Whole grains are high in fiber–which is good for your digestive system, are digested slowly so can keep you full for longer, and can help reduce the risk of heart disease. As for the argument that eating whole grain can cause inflammation, this is certainly true for those suffering from celiac’s disease, however, it is untrue if you have no wheat sensitivity. In fact, going gluten-free can often lead to a diet higher in sugar and saturated fats. For these reasons, we disagree with the Paleo diets requirement to cut grain completely from your diet.

There are health benefits from eating legumes.

In addition to eliminating grain, the diet recommends eliminating legumes, like lentils, beans, or peas, from your diet. The Paleo diet argues that the lectins, which is a sugar-binding protein, found in legumes eliminate their nutritional value. But this is not true! A 2013 study suggests the nutritional content of legumes outweighs the issue with lectins. The Huffington Post also reported that cooking legumes can eliminate the anti-nutrient qualities of lectins. Legumes pack a powerful punch! They are high in dietary fiber, protein, antioxidants, vitamins, and minerals while being low in fat.

There are health benefits from drinking and eating dairy products.

Now that we’ve covered grains and legumes, let’s put dairy under the microscope. Dairy is where it gets a little trickier. Did you know that the human species is the only species that consume dairy in adulthood? This is one of the primary reasons why dairy is a strict “no” in the Paleo diet. Paleo dieters believe that by eating the food that our ancestors ate, we are eating the most natural, “untouched” foods. The milk we know today has been harvested from animals that have been bred for milk production. When we drink cow’s milk, we are ingesting the hormones that have been fed to the cow, which the Paleo diet does not condone. But—when you think about it, of course, humans are able to eat dairy into adulthood…because we can produce it.

When consumed in moderation, dairy is a good source of potassium, protein, and fat, and is important for your bone health. Many non-Paleo physicians argue that adults have no nutritional requirements for dairy. Our opinion? You do not need to eliminate the food group entirely, but you do not need to consume more than two servings of dairy per day to maintain a balanced diet. There are additional ways to get potassium, protein, and healthy fats.

In order to properly follow the Paleo diet, you must eliminate potatoes, dairy, cereal grains, salt, refined vegetable oils, and refined sugar from your diet. Eating at a restaurant is not easy!

The Modern Paleo: 85:15

Legumes, whole grains, and dairy can be consumed as part of a healthy, well-rounded diet. There are certainly some benefits to the Paleo approach, specifically that your diet is high in fruits and vegetables, lean meats and fish, nuts and healthy fats— but it is unnecessary to eliminate entire groups of food from your diet unless prescribed by a doctor. A modern version of the Paleo diet is the 85:15 rule. This means 85% of the time you are strictly Paleo and 15% you are allowed to consume non-Paleo foods. That way you are not completely eliminating certain beneficial food groups from your diet.

Wheat has come under fire recently. The rise in gluten-free dieting has left many questioning its nutritional value. One-third of American consumers are trying to eliminate gluten, and subsequently wheat, in the hopes of losing weight.

But the U.S. Department of Agriculture advises adults to eat between 3 and 5 servings of whole grains a day, and 6 to 11 servings for children.

Is wheat unhealthy?

It is hard to talk about wheat without mentioning its relationship to gluten. Walk into your local grocery store and the popularity of gluten-free products is astounding. Even foods that would never contain gluten are being stamped with the famous “GF” mark. We recently discussed “the gluten myth” on D2D and can confirm: gluten is not the enemy. Many non-celiac afflicted people choosing to maintain a GF diet do find they experience sudden weight loss, however, this is from the elimination of an entire food group and sudden change in eating habits. This is not gluten weighing you down. And whole grains are an important part of a balanced diet.

Modern wheat production

Some researchers have taken issue with modern wheat because it has changed from its original form. In order to keep up with a rapidly growing population, wheat farming has adapted. As such, mass-farming has manipulated the wheat we consume today relative to the wheat that our ancestors consumed.

The creator of modern wheat, Norman Borlaug, a biologist from Iowa, won both the Nobel Peace Prize and the World Food Prize for his positive contribution to farming.

Norman Ernest Borlaug, photographed in Mexico for LIFE Magazine in November 1970 (Flickr)

Borlaug was able to roughly double wheat production per acre. Instead of long grain stalks, wheat farmers are now producing higher yielding crops, which are smaller in size—18 inches in height compared to the traditional 4-foot tall wheat plant. These crops are smaller in size due to the weight of excess grain now created per stalk. If they maintained their original height, the stalks would not be able to support themselves. While these crops produce more wheat to feed the growing population, it is argued that these crops are less nutritious.

What is Wheat Belly?

One anti-wheat proponent, who lobbies for all humans to eliminate wheat from their diet is Dr. William Davis MD, author of Wheat Belly. According to Dr. Davis, we are victims of “Frankenwheat”, which he considers addictive and toxic. Davis asserts that today’s wheat contains a protein called gliadin that, Davis argues, “has the potential to bind to the opiate receptors of the human brain—like heroin or morphine—except it has a different effect of course. Wheat doesn’t provide relief from pain, it doesn’t provide a euphoria, it only stimulates appetite, so that people who consume modern wheat are triggered to consume 440 calories more per day.” (Davis, Wheat Belly).

Davis believes that consuming gliadin tells your body it wants more carbohydrates and as a response, you end up overeating. These excess carbs eventually are stored as fat. Dr. Davis believes if you eliminate modern wheat from your diet you will see a noticeable change in your hunger levels, lose weight, and benefit from positive health changes like decreased blood pressure, low blood-sugar levels, and less joint pain.

Gliadins are not the cause of overeating

How much of this argument should we hold true? According the article “Does Wheat Make Us Sick and Fat?” published by the Journal of Cereal Science, Davis’ understanding of gliadins is misleading as gliadins are present in all forms of wheat, including ancient grains. In some cases, “modern wheat” actually contains less gliadin than the grain of our ancestors. The article reports, “there is no evidence that selective breeding has resulted in detrimental effects on the nutritional properties or health benefits of the wheat grain” (Shewry et al., 2011).

Gliadins are not the cause of addictive eating behaviors

As for Davis’ theory regarding wheat opioids and their effect on the human brain, the Journal of Cereal Science also discredits this claim. According to a 2008 study, although gliadin is known to release a peptide called gliadorphin, which can induce an opiate-like effect, the compound’s composition of 7 amino acids actually cannot be absorbed into the intestine. Because of this, gliadin is not present in its original form in the circulatory system and therefore the opiate effects of gliadorphin do not affect the central nervous system. The evidence of this study undermines the Wheat Belly argument concerning gliadin. Therefore, Davis’ claims cannot be substantiated given today’s scientific understanding of wheat.

A pro-wheat organization that has examined the science behind grains is American Association of Cereal Chemists (AACC). Their journal Cereal Foods World is responsible for bringing current industry information regarding grain science and technology to light. Cereal Foods World does not believe that modern wheat is a so-called “super carbohydrate.” In a report written by researchers at CFW, the process of crop cultivation and modernization is examined. To quote their findings,

So why do “wheat-eliminators” lose weight and subsequently feel better?

Again, the answer is the drastic change in diet. When you eliminate an entire food group from your diet—especially one that you consumed frequently—your system is shocked and responds rapidly. Especially if the wheat you were consuming before making this switch was an indulgence, like pasta, bagels, or even pretzels. You aren’t eliminating gliadin, you are eliminating junk food!

Wheat and brain diseases?

Another anti-wheat assertion is that wheat consumption is a contributing factor in long term brain diseases, such as dementia and Alzheimer’s. David Perlmutter, MD is the author of the national bestseller, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar. Perlmutter argues that the modern human diet has steered off course, relying heavily on carbs, whereas our ancestors’ diet was mostly fat and protein-based.

Grain Brain believes this dietary shift is the reason for increased inflammation in the body. “Researchers have known for some time now that the cornerstone of all degenerative conditions, including brain disorders, is inflammation. But what they haven’t documented until now are the instigators of that inflammation— the first missteps that prompt this deadly reaction. And what they are finding is that gluten, and a high-carbohydrate diet for that matter, are among the most prominent stimulators of inflammatory pathways that reach the brain.” (Perlmutter, Grain Brain)

One of the biggest issues Dr. Perlmutter and Dr. Davis have with processed grain is its ability to spike your blood sugar levels. When your blood sugar increases your body creates more insulin—and while insulin helps keep the glucose level of your cells healthy, too much insulin will cause your cells to desensitize. Davis and Perlmutter, MD believe that this leads to inflammation and inevitably may contribute to Alzheimer’s. However, data that shows a very weak link between blood and glucose levels and a risk for developing Alzheimer’s. This conclusion is considered to be a far stretch with current evidence.

In order to consider the harmful effects of inflammation, we must examine inflammation and its relationship with your body’s insulin and blood sugar levels.

Both Grain Brain and Wheat Belly discuss the effect whole grain can have on your blood sugar by highlighting the fact that two pieces of whole wheat bread actually raise blood sugar levels more than a Snickers candy bar. So, why is this?

Processed grains, like whole grain or white bread, cause blood sugar levels to rise, but you should not be scared away from wheat by the glycemic value and its likening to a chocolate bar. The nutrients of the two foods are very different and you cannot draw a conclusion on one being unhealthy because of its similarity to the other.

Do you really believe that a snicker’s bar is healthier than a serving of whole wheat bread? As delightful as it tastes, a Snickers has 250 calories, 12g of fat, and 27 grams of sugar with little nutritional components. Two slices of whole wheat bread also have 250 calories but only 5 g of fat and include protein and fiber as nutrition. You also need to consider how much whole wheat is in the bread in question. For a serving of bread with a Glycemic Index of 71, the bread in question is processed whole wheat or white bread—but these are not your only options. 100% stone ground wheat is a low Glycemic Index food, for example, Ezekiel 4:9 bread has a GI value of 35. Additionally, you are typically eating the serving of bread with a protein, such a turkey or peanut butter, which can also slow your spike in blood sugar.