by Kirsten Chesney | Oct 8, 2020 | Nutrition
Eating healthy is tough when you aren’t even sure what’s healthy and what’s not! Too many people who strive to be healthy fall into the trap set by expert food marketers. They purchase what looks healthy based on the words or pictures on the package without questioning the motive behind it. As soon as a food can be altered by humans, there is money to be made from its sale and distribution. Notice there are no pictures, slogans, or ingredients lists on whole foods! This means that whenever you wander into the center sections of the grocery store, you are entering a marketer’s world. It is important to stay vigilant here since the advertising you see is expertly designed to appeal to your emotions, impulses, or brand-loyalty habits. Rarely do they highlight healthy qualities, nor are they backed by research. This is the minefield we will guide you through. Not only do we want you to spot advertising tactics meant to distract you, but also give you tools to gauge the true quality of food. We’ll first talk about misleading health claims and then move onwards towards the nutrition facts label and ingredients lists.
Health Claims to Be Aware Of
Before you flip over the box or bag and read the nutrition label, it is important to first gather information from the front of the package. If used properly, it can be a quick way to learn whether or not it’s worth purchasing. Only after the front of the package passes the test do you flip it to the back and see if it measures up.
The front of any food packaging tells you a lot of information and is the first step to helping you weed-out (or weed-in) the food. In general, most health claims on the front packaging should be viewed with caution. The purpose of any health claim is to get you to buy the product by making you think it is healthier than another, less flashy, brand. Manufacturers are often dishonest in their labeling and use misleading messages that appeal to emotion rather than fact. However, not all health claims are misleading, as you will find below. But it’s wise to learn which claims are supported and which are not.
Here are common health claims along with their underlying meaning:
Light:
This label means the food has one third fewer calories and less than half the fat than the original food. As great as this sounds, the process of removing fat usually involves the addition of sugar, flavor enhancers, and artificial ingredients. This is because naturally-occurring fat concentrates the flavor of food, making it taste good. Taking away that fat essentially robs the food from its original taste. Thus, manufacturers have to add sugar and synthetic ingredients to bring back the same taste consumers want. Regarding lower calories in the “light” label, there are more calories in fat than in sugar or other additives, so removing fat will naturally cause the calories to decrease.
Low-Fat:
Similar to the “light” label, above, any low-fat label usually means the addition of sugar and synthetic flavor enhancers.
Heart Healthy:
This label is put out by the American Heart Association (AHA) and is symbolized by a red checkmark. It can also be stated boldly by manufacturers without the AHA’s stamp of approval.
The problem with any supposed “heart healthy” products is that they contain processed vegetable oils (think of margarine). These oils are deemed heart healthy because they contain polyunsaturated fat (also called PUFA). While this is a healthy fat, it’s important to look at the type of PUFA. There are two types of PUFAs: omega-6 and omega-3 fatty acids. Vegetable oils are rich in omega-6 fatty acids. This is a highly inflammatory fatty acid which competes with the phenomenal benefits of omega-3’s (which are found in fish, eggs, and grass-fed beef). Americans today are consuming abundant amounts of harmful omega-6 fats and not enough omega-3 fats. This has set us up for a health disaster. Paradoxically, over-consumption of “heart healthy” omega-6 fats increases our risk of several diseases including heart disease (the very thing we were trying to avoid by using this label).
Secondly, “heart healthy” vegetable oils use harsh chemicals, like hexane, and need to be deodorized to make them palatable. They also become rancid quickly and the crop is often sprayed with pesticides prior to harvest. These attributes may not affect your heart directly, but they certainly disrupt the way your body functions on several levels.
The other concern with the heart-healthy label (aside from vegetable oils) is that they are often low in fat. And we have already learned that low-fat foods are usually code for “high sugar.”
Low-Calorie:
This label is all the rage with diet bars and single-serving cookie snacks. Ever notice that the low-calorie label is mainly seen on snack foods, which are inherently unhealthy? This is a ploy to get you to buy them by justifying that you’re not doing much damage since it’s “low-calorie.” The truth is, calories should not be a deciding factor behind any food purchases. The exception might be for athletes in training who must maintain a certain level of fitness and performance. But keep in mind that sports nutrition is a different segment of nutrition entirely, where calories and carbs are the ultimate measure of a food’s value. However, once you enter the world of whole-food nutrition, the importance of calories and carbs takes a back-seat (with the exception of the keto diet and some detox or fasting regimens). Calories, after all, do not measure the quality of food. If a person equates low-calorie to good health, they’ll soon find that a serving of low-calorie cookies is “healthier” than an avocado! Rather than looking at calories, look at the value that the food will give you. Does it contain a variety of nutrients? Is it low in sugar and sodium? Are the ingredients unprocessed or minimally processed? Answers to these questions are a better gauge of food quality than the number of calories it contains.
Low-Carb:
This label can get you in trouble. As much as low-carb diets can be helpful for many people, this label doesn’t indicate the quality of the carbs. Check the ingredients to see whether it contains refined or processed grains.
Multigrain:
The multigrain label can be very misleading for health-conscious consumers. It simply means there is more than one type of grain in the food, but it doesn’t specify the quality of the grains. Oftentimes, multigrain labels contain refined grains.
Natural:
It is not uncommon to see this label on a variety of food products. For products that contain plant foods, this label simply means that at one point the manufacturer began with a whole plant food such as wheat or an apple. However, the rest of the manufacturing process is as far from “natural” as you can get. When it comes to meat products, the term “natural” means the meat was minimally processed and contains no artificial ingredients or added color. It does not mean the animal was raised in a pasture. In fact, statistically, it was likely raised in a crowded feedlot and received routine antibiotics.
Organic:
The organic label is designated by the USDA and requires farmers to meet a high standard of quality. Certified organic foods contain little to no pesticides or antibiotics and do not use genetically modified organisms (GMO’s). Thus, this label usually indicates a healthy food item containing whole-food ingredients. But be wary of believing that every organic food is healthy. Indeed, you will find the organic label on cookies, cheese crackers, and hydrogenated oils. Unhealthy foods should be avoided regardless of whether they are organic.
Gluten-Free:
Similar to the organic label, those foods labeled as gluten-free aren’t necessarily healthy. These days you can find processed gluten-free cookies or toaster waffles, which are just as bad for you as the conventional version.
No Added Sugar:
Be careful with this one. This label means no sugar was added on top of the natural sugar already present in the food. Natural sugars can still spike blood glucose (depending on the type of food) such that fruit servings should be limited to two per day. Another caution with this label is that the food likely contains artificial sweeteners that don’t technically qualify as “sugar.”
Made With Whole Grains:
Unlike other labels, this label at least indicates quality. The trap here is that the food may contain very little whole grains. Check the ingredients list to see if any whole grains are listed as the first three ingredients. If not, then the amount of whole grains (regardless of the label) is negligible.
Fortified or Enriched:
Although these terms seem similar, they have different meanings. Fortified foods are those that have had nutrients added to them that otherwise are not naturally present. Examples include milk fortified with vitamin D, fruit juices fortified with calcium, or rice fortified with iron, zinc and several vitamins.
Enriched foods are those that have lost nutrients during processing and thus have them added back into the food. Examples are in breads and pastas where B vitamins are initially lost and then added back in.
The problem with both enriched and fortified foods is that the nutrients added to them are synthetic versions (folic acid is the synthetic version of folate for example). Synthetic nutrients are not usually absorbed and utilized properly as compared to their natural form. Furthermore, most fortified foods and all enriched foods are heavily processed anyways. There are better ways to get the nutrients you need: through eating whole, unprocessed foods.
Fruit-Flavored:
This label is different from natural flavors in that it’s created using chemicals to mimic the taste of fruit. You’ll see this label a lot in fruit yogurts or soft drinks. Synthetic flavoring is also used to create imitation extracts for baking. Imitation vanilla flavoring comes from distilling wood-tar or tree resin, while imitation almond flavoring comes from benzaldehyde, a chemical used in dyes and perfumes.
Nutrition Facts By the Numbers
Now that you know what to look for on the front of food packaging, you can quickly determine if the food should be put back on the shelf. If it passes the first inspection though, now we can read the nutrition facts label and the ingredients list.
Know Your Serving Size!
The first thing listed on the nutrition label will be the serving size. This is probably the most important piece of information as it tells you what to expect in the nutrients that follow it. Servings sizes don’t have to be killjoys though. They actually help keep you out of trouble (if you follow them).
For example, if you read that a bottle of flavored Yerba Matte has 20 grams of sugar you might be concerned (at least I hope you would be). However, if you read the serving size and it says ½ bottle, then you know that if you drink half the bottle you’d be cutting that sugar content in half. Never assume that the entire container is a single serving (this is especially true with beverage bottles).
Likewise, if you see a low amount of sodium on a box of crackers and think to yourself that it is worthy of eating, great. But if you then eat half the box in one sitting, you’ve just given yourself a surge of sodium over and above what’s healthy (not great).
The key in both instances is to follow the serving size! If you eat (or drink) indiscriminately and to your heart’s content, you will have consumed way more sugar, sodium, carbs, fat, etc than you bargained for.
Nutrient Label Highlights:
Moving down the label, there are a few items we should always look for, as well as an idea of how much is too much per serving. The actual amounts (in grams) is more helpful for us than the percent daily value (listed as %DV). This is because nutrition labels are based on a 2,000 calorie diet. However, many people of healthy weight consume less calories than this, making the percent daily value inaccurate for their needs. Let’s take a look:
-Sugar: less than 10 grams
It should be noted that the negative effect of sugar in your body is lessened when you pair it with fiber. This not only makes the case for eating whole fruit rather than pure fruit juice, but it also means that packaged foods with high fiber will help moderate the effect of the sugar that’s in it. This doesn’t give license to reach for sugary, high-fiber foods! But it does help give peace of mind when a healthy, fiber-rich food happens to contain 10 grams of sugar.
-Fat: this is divided into saturated fat and trans fat. Usually, these numbers will be low for most packaged foods so there isn’t a reason to worry.
Trans fats were banned by the FDA in 2018 although there are exceptions to the ban. Naturally occurring trans fat is found in meat and dairy in very small amounts. Other foods use partially hydrogenated oil (trans fat) such as margarine, fried food, and baked goods. Be aware that the FDA allows labels to say “0g of trans fats” if a food contains less than 0.5 grams. You can locate these foods by looking for “partially hydrogenated oil” in the ingredients list. Unfortunately, quantities of healthy fats are not listed on nutrition labels. It would be quite helpful to know whether a food contains unsaturated fats, so hopefully this will be added in the future.
-Fiber: at least 3-4 grams, but the more the better!
-Sodium: less than 200 mg
Micronutrients:
The next section of the nutrition facts label (right above the ingredients list) will list the micronutrients and their associated percentage of daily value per serving. Nutrition facts labels are now required to list vitamin D and potassium in this section, whereas vitamins A and C are no longer required to be listed. Calcium and iron are also commonly listed although not required. After that, food packages will have varying lists of vitamins and minerals depending on what’s in them.
As a general rule, however, it is good to choose food that has at least 15% of its daily value per serving. Do be aware that synthetic versions of vitamins and minerals should not be the main source of your nutrient intake. Your body will absorb and use much more of these nutrients when they’re packaged in fresh fruits, vegetables, and whole grains rather than in boxes.
Ingredients to Watch For:
Moving down the nutrition label we come to the ingredients list. There are a few things to point out here that will help guide your food purchases.
The ingredients list is ordered based on the quantity of that ingredient, from highest to lowest. As a rule of thumb, the first three ingredients listed make up the majority of the food, with the fourth ingredient onwards comprising only a small percentage of each serving. Because of this, make sure those first three ingredients are whole foods rather than any refined grains, sugar, or hydrogenated oils.
Another rule of thumb is to aim for foods that have less than 10 ingredients listed. Any more than that usually means the product is highly processed.
A common recommendation when reading ingredients lists is that if you cannot pronounce an ingredient or if it sounds like something you might have encountered in your high school chemistry class, then it’s best not to buy it. Ingredients must be identifiable. Oftentimes, you’ll see things like “cyanocobalamin (vitamin B12).” This means they’re listing vitamin B12 but also giving you the specific form it comes in. Ingredients listed like this may make things tough to pronounce but the vitamin it refers to is not a harmful ingredient. By the way, cyanocobalamin is the synthetic version of vitamin B12 and is the version used in processed foods (whether fortified or enriched). While not harmful on its own, it is not usually well-absorbed.
Lastly, it is good to be aware of the various ways of saying “sugar” in ingredients lists. All of these forms of sweeteners are counted in the “added sugars” label.
Common Names for Sugar:
Anything with the name “sugar” in it (like beet sugar, date sugar, or confectioners sugar). Also, evaporated cane juice is a fancy way of hiding sugar in the ingredients.
Common Names for Syrup:
Anything with “syrup” in the name (like carob syrup, high-fructose corn syrup, maple syrup, or rice bran syrup). Also, honey and agave nectar classify as syrup.
Common Names for Other Added Sugars:
molasses, cane juice crystals, crystalline fructose, malt powder, fructose, maltose, barley malt, dextran, fruit juice concentrate, ethyl maltol, galactose, glucose, corn sweetener, disaccharides, and maltodextrin.
Grocery shopping is the first step in deciding how well your body is going to function for the next week. Wise purchasing habits at the corner market today gives you abundant health benefits at the kitchen table over several days. The tricky part about wise purchasing habits is that many of us believe we are doing it correctly. Too often, it’s the clever food advertisers who are the wise ones. Knowing the facts behind misleading health claims on flashy packaging helps you decide whether a food is worthy of your shopping cart or worthy of the store shelf. Further, knowing the importance of serving sizes, and what to look for on nutrition labels and ingredients lists will allow you to choose the healthiest options in the store. Of course, the best way to avoid being misled by sneaky advertising is to focus on foods that haven’t been altered by scientists. After all, fruits and vegetables don’t have ingredients lists!
by Kirsten Chesney | Oct 1, 2020 | Diets
Today is World Vegetarian Day! Every day seems to be celebrating something, right? Well, in honor of World Vegetarian Day, I want to talk about some pros and cons of following a vegetarian diet. This will help guide you in whether or not a vegetarian diet is right for you. It will also serve as a resource for current vegetarians to be aware of potential drawbacks and how to correct them. Although there are environmental and ethical aspects related to vegetarian diets, I will only be focusing on nutrition-based aspects with this blog. Let’s check them out!
Pros of Vegetarian Diets:
Vegetarian diets avoid some of the harmful compounds found in meat products while increasing the beneficial compounds found in whole, plant-based foods. Of course, a person can eat Oreos and ravioli every day and technically still be vegetarian, but this version of avoiding meat will not support health. The pros of vegetarian diets listed here assumes a person is focused on whole plant foods from a variety of sources. This also includes animal products such as fish, dairy, and eggs, which are eaten by many vegetarians.
Reduced Disease Risk
A vegetarian diet means you’ll likely be eating more whole foods as you must find a suitable replacement for protein. The very act of eating whole foods will nourish your body with the vitamins, minerals, and enzymes it needs to promote health. In fact, studies have shown that vegetarian and vegan diets can reduce the risk of cardiovascular diseases, diabetes, and even some cancers as compared to their meat-eating counterparts.
Wider Variety of Food
Statistically, there’s a higher likelihood that vegetarians eat a wider variety of foods than omnivores. While they may still get into the habit of eating similar foods each day (as humans, we seek patterns and are creatures of habit), those foods will be more varied and from a wider selection of food groups. Eating a wider, more colorful variety of whole foods means you’re getting consistent amounts of phytonutrients and antioxidants with every meal. These compounds promote system-wide health, ward off infections and illnesses, as well as prevent chronic diseases.
Protection From Growth Hormones in Meat
Furthermore, eating a high-protein diet (specifically animal protein) is associated with accelerated aging and disease progression. This is because animal protein controls growth hormone pathways, such as IGF-1, which enters our bloodstream. This hormone is necessary for fetal development and childhood growth but is known to promote cancer, chronic diseases, and tumor growth by stimulating cell proliferation in adulthood. Keep in mind that these results were seen in those who eat animal protein in excess of recommended guidelines. Further, IGF-1 is also found in dairy products (even if cows are not treated with RBST). Limiting dairy will thus decrease IGF-1 levels in the bloodstream. IGF-1 levels should be low in adults but never zero. This hormone continues to preserve bone and muscle throughout life so we do need small but adequate amounts of it. IGF-1 is also found in soy products and normal servings will provide small amounts. A person has to eat over 10 servings per day of soy foods before their IGF-1 levels resemble those of meat-eaters.
Protection From Carcinogenic Chemicals
In 2015, the World Health Organization (WHO) labeled red meat as “probably carcinogenic to humans” and processed meat as, “carcinogenic to humans.” Much of this has to do with the way in which processed meat is made as well as how meat is cooked. Meat that is processed or cooked over a flame produces carcinogenic chemicals. Another reason for WHO’s statements is due to research showing that high consumption of red meat can increase the risk of some cancers, heart disease, diabetes, and other chronic diseases. Note that WHO’s findings are limited to red meat and processed meat only. Increased disease risk was not associated with other meats such as poultry and fish.
Cons of Vegetarian Diets:
While vegetarian diets help you avoid harmful compounds and reduce your risk of disease, they are not without flaw. One of the main arguments against a vegetarian diet is the potential for deficiencies in some vitamins, minerals, and other compounds. This may be especially true for those who do not eat fish, dairy, and/or eggs. In addition to nutrient deficiencies, harmful exposure to certain toxins and chemicals can be a concern for vegetarians. Let’s explore each of these.
Possible Nutrient Deficiencies
Vitamin B12
Perhaps the most common vitamin people get concerned about is vitamin B12. This is found in meat, fish and shellfish in adequate quantities, making vegetarians and vegans at higher risk for a vitamin B12 deficiency. However, this vitamin is also found in dairy products and in eggs. Those who eat two eggs per day get about 46% of the recommended daily value of this vitamin. Those who are vegan, however, are at a higher risk for deficiency (about 92%). Sometimes a vitamin B12 supplement is recommended.
Calcium
Another nutrient of concern is calcium. Some vegetarians choose to limit their intake of dairy products as well as meat. This eliminates some of the main sources of calcium. People in this camp should be extra mindful about getting enough calcium from plants: green leafy vegetables, white beans, sesame seeds, sweet potatoes, broccoli, kale, and bok choy are all great sources of calcium. However, the antinutrient oxalate can interfere with the absorption of calcium (among other nutrients). Antinutrients are present in plant foods to varying degrees. Eating low-oxylate foods that are high in calcium will offset this problem. Broccoli, kale, and bok choy are low in oxylates.
Iron and Zinc
Iron and zinc are other minerals that tend to be lower in vegetarians and vegans. However, when it comes to zinc, studies have shown that vegetarians and vegans actually learn to adapt to a lower intake by increasing their absorption and retention of this mineral. Cool eh? Zinc can be found in shiitake mushrooms, green peas, spinach, lima beans, lentils, asparagus, beet greens, broccoli, and sweet corn.
Iron is unique in that there are two forms of it: heme and non-heme. Heme iron is found in animal protein whereas non-heme is found in plant-based foods. Heme iron is better absorbed than non-heme, meaning that a vegetarian would have to eat more iron than those who eat meat, specifically 1.8 times more iron per day. High iron foods include beans, lentils, tofu, cashews, green leafy vegetables, and whole grains.
Similar to calcium, there is an antinutrient that inhibits the absorption of both zinc and iron. It’s called phytate and it’s found in grains, nuts, and legumes. Eating high-phytate foods can raise the risk for zinc and iron deficiency over time. In general, those who eat a wide variety of whole foods should not be concerned about these deficiencies. This is because iron and zinc can be obtained from other low-phytate foods and will offset the times when high-phytate foods are eaten. Nevertheless, a person can lower the phytate content in whole grains and legumes by soaking them in water overnight or by sprouting them. Quinoa seeds for example have 98% less phytate content after being soaked overnight!
Omega-3 Fatty Acids
Some vegetarians eat fish and so get enough omega-3 fatty acids. Those who do not eat fish can find themselves deficient in omega-3’s. Some plant foods do contain a precursor of omega 3 fats. This precursor is called alpha-linolenic acid (ALA) and our bodies must convert it to omega-3 before we can reap the benefits of this oil. Walnuts, flaxseeds, and chia seeds are good sources of ALA, however most people have a hard time converting ALA to omega-3. Our bodies are simply not efficient at this. It is often recommended to take a plant-based fish oil supplement, which comes from marine microalgae or algal oil. Fish get omega 3’s from eating algae (or from eating other fish who eat algae), making an algal oil supplement a good source of omega 3 fatty acid.
Vitamin A
If you’ve ever heard your mom say that eating carrots helps you see better, then you know a little bit about vitamin A. However, there’s much more to the story here (as with any topic explored deeply enough). Vitamin A comes in two forms: preformed vitamin A and provitamin A. Preformed vitamin A is only found in animal products (meat, fish, liver, eggs, and dairy) and is easily broken down into its usable form called retinol. On the other hand, provitamin A is only found in some plant foods in the form of carotenoids. Carotenoids are the pigments of plants, specifically those that are orange, yellow, red, and some green (fun fact: there are over 750 types of carotenoids! However, our human diet only contains about 40 types).
Perhaps you’ve heard of beta-carotene. This is the carotenoid your mom was talking about when she told you to eat your carrots. The problem with carotenoids is that they are less easily absorbed by our body. Even once they are absorbed, they must then be converted into retinol before it is usable. This conversion is a less efficient process than it is for animal products. This means many vegetarians and vegans have two hurdles to jump before they can reap the benefits of vitamin A. Let’s talk about how to get over these hurdles:
- Absorption of carotenoids: As stated, carotenoids are the plant version of vitamin A and they can be difficult for our bodies to absorb. In general, absorption will increase if you cook or juice the food first, which will breakdown the complex matrix of the food. For example, only 2% of the beta-carotene in raw carrots are absorbed by our bodies, but if you juiced that carrot you’d be absorbing about 14% of its beta-carotene. Likewise, cooked spinach releases more beta-carotene than raw spinach. Lastly, vitamin A is a fat-soluble vitamin. This means it will always be best absorbed if eaten in conjunction with a healthy fat.
- Conversion of carotenoids: Recall that carotenoids must be converted into the usable form of vitamin A, called retinol. This conversion is cumbersome and less efficient than for preformed vitamin A from animal products. Why so difficult? Well, for a number of reasons: body composition, age, smoking status, gut microbiome health, statin medication, alcohol intake, and genetic variation all determine how well your body converts carotenoids. Research shows as many as 50% of people have trouble converting carotenoids into vitamin A! You can increase your conversion by ensuring you have good health in all areas, avoid unnecessary medications, improve gut health, quit smoking, and limit alcohol intake. Further, increasing your absorption of carotenoids, discussed above, will increase the amount of available carotenoids that your body can convert. Lastly, focusing on foods with a simpler food matrix, such as certain oils and algae, is a much more efficient way to absorb and convert carotenoids. Red palm oil and spirulina are excellent sources of readily available carotenoids. Be careful with spirulina though, as it can be contaminated with toxic metals and harmful bacteria if it’s grown in unsafe conditions. It is important to purchase responsibly sourced and pure versions of spirulina. There are vitamin A supplements available, called retinyl palmitate, although most of them are derived from animal products.
- Eating preformed vitamin A: Perhaps the easiest way to easily absorb and convert vitamin A into its usable form is to get them from non-meat animal products, eggs and dairy. This is available for vegetarians who choose to eat these products.
Nutrients Only Found in Fish, Dairy, or Eggs
This section may only apply to vegans, however some vegetarians additionally choose to avoid fish, dairy, and/or eggs. We have already discussed some of the nutrients found in these animal products: vitamin B12, omega-3 fatty acids, and vitamin A. These nutrients are found in fish, dairy, and eggs, however if you avoid these foods, then here’s a quick recap: vitamin B12 should be supplemented. Omega-3 fatty acids are poorly converted by nuts and seeds and should be supplemented. Vitamin A is also poorly converted (by carotenoid-containing foods) and can be supplemented with red palm oil or spirulina.
In addition to these nutrients, there are other compounds that are only found in fish, dairy, and/or eggs:
- Carnosine: this antioxidant is only found in meat, including fish. Although fish contain very small amounts of it. Carnosine is well known for increasing muscle function, reducing muscle fatigue, and improving performance. It may also minimize oxidation, improve blood glucose levels, fight inflammation, bind to metal ions, improve cataracts, and be neuroprotective after spinal cord injuries. Carnosine is made by our bodies in small amounts but research suggests we may need more of it through our diet. If you are vegetarian your best source of carnosine will be in beta-alanine supplements. Beta-alanine is an amino acid that helps form carnosine in the body.
- Vitamin D: truth be told, vitamin D is a very common vitamin that most people are low in, whether or not they are vegetarian. The active form of this vitamin (D3) is only found in animal products whereas the inactive form (D2) is found in plants. Similar to omega-3’s and vitamin A, vitamin D2 (from plants) is less efficient at converting to its active form. Vitamin D3 is found in fish and eggs, so if you avoid both, you may be at higher risk of deficiency than our already deficient general population. The best source of vitamin D3 for you would come from vegetarian supplements made from lichen. Most vitamin D3 supplements are made from lanolin which is oil from sheep’s wool (odd, I know). So be sure to read the ingredients to ensure you’re getting a vegetarian version.
- Taurine: this is a sulfur compound that helps with muscle function, formation of bile salts, antioxidant activity, and the detoxification of xenobiotics. Taurine is found in fish, dairy, and eggs, although it is also made in small amounts by our bodies. Taking taurine supplements may be helpful for you if you avoid these foods. Supplementing with taurine can be effective against congestive heart failure, high blood pressure, high cholesterol, and plaque build-up in the arteries.
- Creatine: is found in dairy and some fish. It is also produced by our bodies, however vegetarians have been found to have lower amounts of this compound. A person needs between 1-3 grams of creatine per day. Creatine is best known for providing energy for our muscles and increasing strength and endurance. It may also slow down the build-up of lactic acid, boost protein synthesis, and improve brain function and memory. Not all vegetarians choose to take creatine supplements, and they’re not recommended for those with diabetes or blood sugar issues. Creatine supplements are most commonly taken by athletes. If you do supplement, it is best to take it with a lot of water so as not to strain your kidneys. Creatine supplements are safe at appropriate doses and for up to 5 years. They should not be taken long term and high doses could damage the liver, kidneys, and heart.
Increased Pesticide Exposure
If vegetarians and vegans aren’t diligent about sourcing their food, they may be trading the harms of meat (hormones, antibiotics, and carcinogenic compounds) for the harms of fresh produce (pesticides). Eating more whole foods, particularly fruits and vegetables, naturally means greater exposure to pesticides. Any discussion on the harmful effects of pesticides would fill a thick book. Suffice it to say that pesticides exposure has been linked to cancer, Alzheimer’s, Parkinson’s disease, ADHD, hormone disruption, reproduction issues, nervous system issues, and much more. Your best bet to avoiding pesticides is to purchase organic produce whenever possible. Check out the Environmental Working Group to get a list of the Dirty Dozen, updated each year. The Dirty Dozen is a list of fresh produce found to be most contaminated by pesticides and thus should be bought organic. Common produce on the Dirty Dozen list include kale, spinach, strawberries, and peaches. See the complete list here.
Aside from fresh fruits and vegetables, there are three other foods that are commonly eaten by vegetarians and vegans that can contain harmful compounds:
- Soybeans are one of the most heavily sprayed crops in the US and are thus a high source of pesticide exposure. Tofu and any other soy-based product should be bought organic.
- Dried seaweed snacks should also be mentioned. They are not sprayed with pesticides but they can contain heavy metals including arsenic, mercury, lead, and cadmium depending on the region in which they are grown. The FDA does regulate the level of these toxins in dried seaweed, however it is good practice to purchase organic versions.
- Certain types of rice contain high levels of inorganic arsenic. This form of arsenic is found in soil and groundwater and is more toxic than organic arsenic. Inorganic arsenic is often found in the irrigation water used in the paddy fields that grow rice. Rice is also great at absorbing arsenic compared to other types of crops. Arsenic can be significantly reduced by washing the rice and then cooking it in plenty of water, however be sure your water source is not also contaminated with arsenic! Arsenic is a common contaminant found in well water and can also be found in some city water. Well water is not regulated by the city and therefore can contain arsenic levels over and above the standard set by the EPA. It is wise to get your water tested and to install a filter designed to remove arsenic. Rinsing and cooking rice (or anything) in arsenic-laden water will only increase your exposure. The good news is that some types of rice contain less arsenic than others. These include white, basmati, jasmine, or any rice from California, India, or Pakistan. Interestingly, brown rice contains more arsenic than white rice. Since brown rice confers more health benefits than white, be sure to rinse and cook brown rice in arsenic-free water. Lastly, organically grown rice sill absorbs arsenic in the same way as conventional rice, so purchasing organic rice will not solve the problem.
Vegetarian diets can be a very healthy upgrade compared to a standard American diet. Vegetarians enjoy a wider variety of food meaning that they reap the benefits of the myriad of nutrients that whole foods bring. These nutrients help reduce the risk of several chronic diseases. Lower protein intake is also a benefit among vegetarians, as high protein diets can stimulate disease progression. Furthermore, vegetarian diets avoid the added hormones, antibiotics, and carcinogenic compounds associated with meat products.
With all that said, some vegetarians may have to supplement their diet with specific vitamins, minerals, and other compounds, especially if they avoid fish, dairy, and eggs. Lastly, harmful toxins and metals are often present in plant-based foods and require extra vigilance to avoid these compounds. Overall, it is best to monitor your health and any new symptoms while following a vegetarian diet. Eliminating the source of your symptoms will prevent serious health issues later on. Our team at CustomCare Nutrition will help you determine the best eating plan for your needs, based on any health conditions or symptoms. Contact us today!
by Kirsten Chesney | Sep 29, 2020 | Chronic Health Conditions, Wellness Foods
You probably don’t know that today is World Heart Day. No, not the Valentine-type heart. World Heart Day is about lifting awareness of cardiovascular disease prevention, treatment, and risk factors. More common knowledge than World Heart Day might be the fact that heart disease remains the number one killer in the United States, accounting for one-quarter of all deaths. But heart disease is just one segment of what we’re talking about. In addition, stroke, heart attack, coronary artery disease, high blood pressure, and congestive heart failure are all types of cardiovascular disease or CVD. When taken together, a little less than half of all Americans (48%) have CVD! This is a serious issue that has grown into a staggering statistic. It’s also a great reason to raise awareness during World Heart Day (and every day for that matter).
CVD is caused by a number of factors but is mainly driven by our diet and lifestyle choices. Typically, CVD is associated with a buildup of fatty deposits inside our arteries (called atherosclerosis), which cause a cascade of deteriorating health effects leading to CVD. What we eat determines the health of our arteries such that our diet makes the greatest impact on the outcome of our health. Luckily, our diets are well within our control, meaning the risk of developing CVD is not inevitable. There is an aspect of food and cardiovascular health that has recently emerged in research but hasn’t gained much popularity. This new research is about fasting and has shown striking improvements for those at risk for CVD.
How Fasting Improves Heart Health
Among the several benefits of fasting is the lowering of risk factors for CVD. In fact, the researcher who designed the fasting mimicking diet, Dr. Valter Longo, discovered that those at high risk for CVD can be greatly helped by cyclical fasting. The fasting mimicking diet is safer and easier to follow than doing a complete fast. For those at risk for CVD, the benefits of fasting include:
- Reduced belly fat and waist circumference
- Decreased inflammation markers
- Reduced LDL cholesterol
- Lowered triglycerides
- Lowered blood pressure equivalent to what is seen with blood pressure medication
- Decreased fasting glucose
Need we say more? The fasting mimicking diet is a type of intermittent, prolonged fasting that lasts for 5 days. During this time, calorie-controlled nutrients and supplements are taken in small amounts so that your body can enter a fasted state while avoiding the discomfort of hunger. This allows a person to extend their fast for longer periods. Studies show that both the intermittent aspect of fasting (routine, cyclical), along with the prolonged time period (5 days), are what specifically leads to lower rates of CVD. Dr. Benjamin Horne, a researcher at the Intermountain Healthcare Heart Institute in Utah, points to a number of reasons why prolonged, cyclical fasting can lead to better heart health:
“Fasting affects a person’s levels of hemoglobin, red blood cell count, human growth hormone, and lowers sodium and bicarbonate levels, while also activating ketosis and autophagy—all factors that lead to better heart health and specifically reduce risk of heart failure and coronary heart disease.”
While there are several ways to follow an intermittent fasting schedule, it is recommended that people who have multiple risk factors for CVD to fast routinely about once a month until they achieve a healthy weight. Fasting can then be repeated 2-3 times per year to maintain heart health. Of course, your dietary diligence doesn’t only kick in when you’re fasting. Since maintaining heart health is a lifelong pursuit, then eating healthy must become a lifelong habit.
What to Eat When Not Fasting
So, you completed your routine fasting for this month and you can’t wait to eat a good meal. Great! But before making an impulse purchase in the checkout line (nothing of value is usually found here, edible or otherwise), let’s run through some guidelines to help keep you on track. Dr. Valter Longo, the researcher who developed the fasting mimicking diet, also developed a way of eating, coined the longevity diet. This diet not only lowers your risk for CVD but also allows you to age gracefully and live longer by replacing damaged cells with new healthy cells. In essence, Dr. Longo advocates eating more plants, healthy fats, less protein, and limited carbohydrates. Here is a breakdown of the components of the longevity diet, keeping in mind that those with sensitivities to gluten or nuts should modify this eating plan to suit their needs.
- No added sugar
- No red meat
- Limit poultry
- Limit dairy
- Fish
- Large amounts of organic vegetables
- Legumes, beans, and lentils
- Whole grains (including pasta and bread) but less than 100 grams per day
- Fruits, 1-2 per day
- Olive oil
- Nuts, one handful per day
Other considerations of heart-healthy eating are to confine all eating to 12 hours per day (between 7 am and 7 pm for example), and to limit two meals and two high-fiber snacks per day for overweight individuals. Lastly, this is a low protein diet. It is recommended that a person eat approximately 0.33 grams of protein per pound of body weight per day. This is about 50 grams of protein for a 150-pound person, and 60 grams of protein for a 180-pound person. As a reference, one serving of meat is approximately 40 grams of protein.
Why are we limiting protein? Research has shown that a high animal protein diet was positively associated with cardiovascular death, whereas protein from plant sources was negatively associated with death from all causes. This points out the importance of knowing the source and quality of your protein!
Despite the large amount of evidence for cyclical fasting and the prevention of CVD, more research is needed in larger clinical trials as scientists work toward FDA approval. In the meantime, these results are certainly promising and are appropriate to discuss with your doctor as an integrative strategy. Fasting is not for everyone, however. Those who are underweight, pregnant, nursing, or have certain health conditions should not try a fasting diet. Also, keep in mind that medications for high blood pressure should not be taken while fasting unless it is determined that your blood pressure will not drop below normal.
In recognition of World Heart Day, we bring to light some new findings that support repeated or routine fasting for the prevention of cardiovascular disease. This, coupled with a whole foods diet low in protein and rich in vegetables and healthy fats can be an effective way to reduce risk factors for CVD. Not only will this style of eating and fasting provide lifetime benefits for your heart, but it also supports a long and healthy life by slowing disease progression and restoring vitality. Talk with our team at CustomCare Nutrition to learn more about the fasting mimicking diet and the longevity diet!
by Kirsten Chesney | Sep 7, 2020 | COVID-19 Health Tips
Even while business doors are slowly opening and restaurants now have dine-in service, it is even more imperative to strengthen your immune health. Why? If you are a business owner or employee who now has returned to work, you are being exposed to dozens more people in one day than you did when you stayed at home. Having more people in stores means an increased risk of spreading sickness (whether COVID-19 or not) and consequently weakening your immune system. As things reopen and people resume normal business and errands, your immune system is going to be bombarded by exposures that it didn’t have before. Therefore, it is important to keep your immune system strong. Let’s now check out some valuable supplements and foods that support immunity.
Vitamins:
Vitamins C, D, and A:
Everyone knows vitamin C to fight against infections, both bacterial and viral. It can also shorten the duration of colds if you take it regularly before getting sick. Vitamin C is found in citrus fruits, broccoli, Brussel sprouts, cauliflower, bell peppers, spinach, sweet potatoes, and tomatoes. It is also taken as a supplement.
Vitamin D, the sunshine vitamin, also supports the immune system and reduces the risk of getting colds and the flu. A huge percentage of Americans are deficient in vitamin D since it is in a limited number of food, is not converted well in our bodies into the active form, and we enjoy less time in the sun per day than our grandparents did. For most people, supplementing with vitamin D3 each day is the best way to get its many benefits. Other ways to get vitamin D is to eat regular amounts of salmon, sardines, tuna, egg yolks, mushrooms, or some fortified foods like orange juice.
Vitamin A is very useful in fighting respiratory infections, however many people are low in this vitamin. In its active form, vitamin A is found in liver, eggs, shrimp, salmon, sardines, tuna, cheese, yogurt, whole milk, and some fortified foods.
Minerals:
Zinc and Selenium:
Zinc has long been used to boost immunity. As a cold remedy, it’s usually available as a throat lozenge and can ease the severity of a cold when taken at the first symptoms. Zinc is found in beef, lamb, sesame and pumpkin seeds, lentils, beans, cashews, and quinoa.
Selenium is an antioxidant that strengthens our ability to fight off bacteria, viruses, and even cancer cells. The best source of selenium actually comes from Brazil nuts. Eating two nuts per day will meet your selenium requirements. Other sources of selenium are fish, shellfish, beef, poultry, mushrooms, asparagus, tofu, eggs, and barley.
Foods:
Honey and Garlic:
Raw honey is wonderful for relieving minor pain and inflammation in our nose and throat. It also acts as an antimicrobial and can be added to hot tea to treat coughs and sore throats.
Garlic is well known as an antimicrobial food. This property also works well in supplement form or for aged garlic. Garlic can reduce the severity of upper respiratory infections caused by viruses. It can also prevent colds.
So before heading out for a nice dinner or a stroll through a retail store, remember to focus on these vitamins, minerals, and foods that will strengthen your immune system and prep you for being around people. Your body will thank you!
by Kirsten Chesney | Sep 3, 2020 | Reducing Toxins
Since the rise of the COVID-19 pandemic, we have discussed several ways to protect and strengthen our immune system. From washing our hands and getting enough sleep, to eating antioxidant-rich foods and taking certain supplements. In functional medicine, we recognize that all body systems are connected. Improving the function of one body system will also improve the function of other body systems (for example, there is ongoing research on the strong connection between our digestive system and brain health; two very different systems but quite integrally connected).
Another such connection exists between our immune system and our detoxification processes (lymphatic system). Strengthening our immune system is accomplished in a number of ways, including bolstering our bodies’ detox pathways.
What Do I Need to Detox From?
Detoxing isn’t just meant for substance abuse addicts. If you live in a Westernized country in the 21st century then there are plenty of harmful toxins you’re being exposed to. These substances need to be neutralized and expelled from our body by using our detoxification pathways.
What sort of toxins are you being exposed to?
Exotoxins:
These are toxins that come from outside our body (they originate externally). It’s impossible to completely avoid all exotoxins, but there are ways to decrease your total exposure to them.
–Heavy metals: found in tap water, cookware, personal care products, and make-up
–Pesticides: sprayed on agricultural crops and found in the produce aisle of grocery stores, as well as in other foods that are made from fruits and vegetables (jams, tofu, corn chips, wheat products, etc)
–Phthalates and parabens: synthetic ingredients used in cleaning supplies, personal care products, and make-up
–Volatile Organic Compounds (VOC’s): toxic gasses that are emitted by carpet, furniture, paint, and cleaning products
–PCB’s: highly toxic chemicals that were banned in the 1970’s but are still rampant everywhere because they do not breakdown
–Mold: exposure is very common and comes through mold spores on food or mold growth in homes and offices
Endotoxins:
External toxins aren’t the only type of toxins to be aware of. Endotoxins are toxins that originate internally, coming from inside our body.
–Yeast Overgrowth: yeast overgrowths, such as a candida infection, produce toxins such as acetaldehyde which add to your toxin burden
–Gut Bacteria: our large intestine holds trillions of bacteria, both helpful and harmful. When this delicate balance is interrupted, the harmful bacteria create a toxic environment for our digestive system
–Hidden Infections: underlying infections can overwhelm and exhaust your immune system when left untreated. These include infections such as Lyme disease and Epstein Barr.
— Medications: whether or not the medication is an appropriate treatment for your health condition, all medications contain countless chemicals, binders, and fillers that contribute to your toxin burden
How Do I Know If I Have a High Toxin Burden?
Your toxin burden is the accumulation, over time, of all the different toxins you’re exposed to. Our immune systems and detoxification pathways can process and expel a finite amount of toxins at any given time. However, they cannot keep up with our ever-growing toxic burden when it exceeds their ability to handle. When our “toxin bucket” overflows, so-to-speak, our bodies develop all kinds of symptoms in response to an overburdened toxic load:
–Fatigue
–Insomnia
–Joint/muscle pain
–Memory loss or concentration difficulties
–Headaches
–Digestive symptoms
–Skin problems
–Sinus congestion and allergies
–Asthma
–Chronic infections
–Autoimmune disease
–Neurodegenerative diseases
–Hormonal disruption
–Infertility
–Chemical sensitivities
–Cancer
Having an overflowing toxic bucket slows down our detox pathways and our immune system. They simply cannot keep up with demand and become weakened and less responsive. When this happens, our ongoing exposure to toxins keeps building up in our bodies without being able to get rid of them. Secondly, our bodies become more susceptible to infections and illness.
So what can we do? Fortunately, there are ways to reduce your toxic burden and prevent your bucket from overflowing. This is done in two ways: avoiding toxin exposure in the first place, and bolstering your detoxification process to better handle toxins.
Avoid Toxin Exposure
Now, we cannot avoid 100% of all toxins out there. To do so would require not breathing, eating, or living with modern appliances. But we can minimize our toxin exposure, thus reducing the number of toxins we contact each day. This will prevent our detox and immune systems from being overloaded and help them to handle toxins effectively. Here are some ways to lower your toxin exposure:
–Switch to clean, plant-based, and/or organic products: This includes personal care products, make-up, fragrances, cleaning products, soaps and detergents, and hair products. Check out the Environmental Working Group (EWG) website for a visual list of clean products, here.
–Filter your air and water: Indoor pollution is well known to being 10 times more polluted than air outdoors. Our furniture, paint, and carpets off-gas harmful toxins that we breathe in every hour we spend indoors. High-quality HEPA air filters will bind to these microscopic VOC’s and remove them from the air. Likewise, tap water often contains harmful toxins depending on where you live. Click on your state and select your city to discover the types of contaminants found in your water. Another resource is: https://mytapwater.org/. There are several types of water filters you can place in your home or office, whether that’s under the sink or by using a water pitcher filter. Not all filters filter out the contaminant you want, so read about which filter is best for your location.
–Eat an anti-inflammatory diet: All food performs one of two actions in your body. It either contributes to inflammation and chronic symptoms or it fights off inflammation and reduces symptoms. Choose to fight off inflammation and improve your symptoms by eating whole foods comprised of organic fruits, vegetables, unprocessed grains, healthy fats, and high-quality protein. Eating this way will help you avoid the toxins that are found in processed foods. Eating organic produce will also decrease your exposure to pesticides.
Bolster Your Detox Pathways
In addition to avoiding toxin exposure, it is also imperative to bolster your detox pathways. This allows your detox processes to work more efficiently in handling the smaller amount of toxins you’re now exposed to. This will also increase your immune system’s ability to fight off infections caused by toxins.
–Focus on digestive health: most toxins pass through our digestive system, which then have the burden of processing and excreting them. Therefore, it is healthy to have regular bowel movements in order to excrete toxins. It’s also important to have balanced gut bacteria, as well as keeping your intestinal lining intact and healthy. An unhealthy lining can cause a “leaky gut” where harmful food particles enter our bloodstream.
–Take detox binders: these bind to toxins including heavy metals, mold, and harmful bacteria so that our detox system can carry them away more easily. Talk to our team at CustomCare Nutrition for more information on detox binders and which types are better to take.
–Take detox supplements: niacin (vitamin B3) mobilizes toxins trapped in fatty tissue, while NAC supports liver and kidney detox. Specific amino acids such as glycine, taurine, and methionine support liver health and our ability to neutralize toxins. Our CustomCare Nutrition team can direct you to the right supplements you need to support your detox pathways.
–Additional detox methods: people have had wonderful success with a variety of detox methods including, exercise, meditation, massage, dry brushing, and infrared sauna. These options have shown effective at increasing our detox abilities and excretion of toxins.
With these lifestyle habits firmly in place, your detoxification pathways will be less burdened by the sheer volume of toxins in your body. It will also be stronger and better able to bind to and eliminate the toxins that are unavoidable in today’s world. Implementing these strategies to avoid toxins and bolster your detox systems will also make a huge impact on your immune system to fight off pathogens and infectious agents. In the midst of recovery from a global pandemic, we are not passive bystanders powerless against a virus. We can build stronger and more effective fighting power within our own bodies that will keep us protected during COVID-19.