Eat too many sugary foods and you run the risk of weight gain and a trip to the dentist to take care of cavities. Some people say that we should use a more natural sweetener than table sugar, such as honey, maple syrup, or agave nectar. And what about sugar substitutes – are they safe to use on a regular basis?
Nutritive vs. Non-Nutritive Sweeteners
Nutritive sweeteners such as table sugar, molasses, and polyols provide energy and contain 2-4 calories per gram of weight. Non-nutritive sweeteners contain no calories, because they are far sweeter than sugar and only tiny amounts are necessary.
Sugar
Sucrose and fructose make up sugar and other sweeteners that occur naturally in foods. Our body doesn’t differentiate between the sugar in an apple, the sugar we stir into our coffee, or the sugar that sweetens muffins and cookies. Molasses, honey, fruit juice concentrate, corn syrup, raw sugar, and brown sugar are examples of sugars routinely added to commercially prepared foods or used at home.
Polyols
Polyols are sweeteners that aren’t well digested and therefore provide about half the calories of sugar. Commonly referred to as ‘sugar alcohols’, the preferred name is polyol, because they’re neither sugar nor alcohol. Polyols sweeten lower-calorie foods such as ice cream, candy, and baked goods that are often labeled “sugar free”, “no sugar added”, or “no added sugars”. Foods that contain polyols are also allowed to use the health claim “Does not promote tooth decay”. Caution: some people experience gas, bloating, or even diarrhea if they consume too many polyols. Just because a food is sugar-free doesn’t mean we should eat a lot of it!
One of the most popular polyols is xylitol, which found naturally in many fruits and vegetables. Xylitol has the same bulk and sweetness as sugar, but one-third fewer calories because it is not completely digested. According to the National Institute of Dental and Craniofacial Research, chewing sugar-free gum sweetened with xylitol between meals can significantly decrease risk of dental caries.
Sugar Substitutes
There are five different sugar substitutes currently approved for use in the United States by the Food and Drug Administration (FDA). Saccharin, aspartame, acesulfame potassium, sucralose, and neotame have undergone rigorous testing and are safe for normal use.
1. Saccharin (Sweet ‘N Low, Sugar Twin, Sweet Magic) is the oldest sugar substitute, widely used for over 100 years. It’s 300-400 times sweeter than sugar. In 1977 saccharin was banned due to research showing it caused cancerous tumors in rats. After thorough scientific review, in 1985 the American Medical Association determined that saccharin is safe for human consumption. Because other sugar substitutes with better taste and little or no aftertaste are now available, saccharin is used less often. Children should not use saccharin due to limited research on its safety in this age group. Pregnant women are cautioned to avoid saccharin because it crosses the placenta.
2. Aspartame (Equal, Nutrasweet, SweetMate, NatraTaste), 180 times sweeter than sugar, was approved for general use in 1976. The widespread allegation that the breakdown products of aspartame – methanol and formate – cause lupus, multiple sclerosis, or brain tumors is untrue, with additional research proving the safety of aspartame.
3. Acesulfame potassium (Sunett, SweetOne, Swiss Sweet) was approved for use in 1988. It’s most often used in combination with other sweeteners or in soft drinks, and is 200 times sweeter than sugar. One of the byproducts of acesulfame potassium is phenylalanine, a naturally occurring amino acid. Phenylalanine is safe for everyone except for the small percentage of people with phenylketonuria who cannot metabolize it. That’s why you see the statement “Phenylketonurics: contains phenylalanine” on any food or beverage that contains acesulfame potassium.
4. Sucralose (Splenda) is actually made from sucrose, or table sugar. That’s why the advertising for sucralose says it tastes like sugar. Sucralose is 600 times sweeter than sugar and is used in hundreds of foods and beverages. Sucralose is made by substituting three chlorine atoms for three hydrogen-oxygen groups on the sugar molecule. Chlorine is actually a natural part of many types of foods we eat every day, including lettuce, tomatoes, and melons, and the small amounts present in sucralose are safe for human consumption.
5. Neotame is a sweetening powerhouse: it’s 7000 to 13,000 times sweeter than sugar! It was approved for general use in 2002, and is typically found blended with other sugar substitutes in foods and beverages.
Stevia is a sweetener made from a South American shrub. It cannot be marketed or sold as a sweetener within the United States because the FDA has not yet established its safety. You’ll find stevia marketed as a dietary supplement in many health stores.
There are two sugar substitutes currently undergoing review by the FDA:
1. Alitame (Aclame) is 2000 times sweeter than sugar, and enhances the flavor of other sugar substitutes. It’s currently approved for use in Australia, New Zealand, Mexico, and the People’s Republic of China.
2. Cycalmate was discovered in 1937 and was approved for use in the US until 1970, when it was banned due to concerns it led to cancer in animals. In 1985 the National Academy of Sciences concluded that cyclamates are not carcinogenic on their own, and there is currently a petition to reapprove its use. It’s only 30 times sweeter than sugar, but when combined with other sugar substitutes can enhance the overall sweet flavor.
Three other non-caloric sweeteners are currently approved for use in the US as flavor enhancers, not sweeteners. They are 50-3000 times sweeter than sugar, but require additional research before they can be utilized as sugar substitutes. Dihydrochalcones (DHCs), glycyrrhizin and thaumatin (Thalin) are found in beverages, chewing gum, and some baked goods.
Because sugar substitutes are so much sweeter than sugar, a little goes a very long way. Other ingredients, such as maltodextrin or polydextrose, are added to sugar substitute packets to provide bulk. The current trend is to blend two or more different sugar substitutes together for the best-tasting product.
How Much Is Too Much?
The National Academy of Sciences’ Food Nutrition Board recommends no more than 25% of total calories should come from added sugars, including sugar, high fructose corn syrup, honey, and maple syrup. For a woman eating 1400 calories per day, 350 calories could potentially come from added sugars. Adding some sweetness to foods increases our enjoyment of eating, and keeping sugar consumption to a moderate level is definitely part of a balanced, healthy diet.
Up to 90% of consumers routinely use sugar substitutes, or foods that already contain sugar substitutes. The FDA determines an acceptable amount of each sugar substitute that can be safely used over a person’s lifetime, and includes a 100-fold safety factor. That means you could eat 100 times the recommended amount of a sugar substitute and not worry about health problems. Research studies show that the vast majority of people use healthy amounts of sugar substitutes.
Our Sweet Recommendations
Recent research published in the Journal of Food Science shows that the more artificial sweeteners we use, the more we crave sweet foods and beverages, which may increase our overall calorie intake and make it more difficult to lose weight. And the research we discuss in this newsletter brings up a disturbing possibility that using sugar substitute may actually cause our body to crave more calories, so that we gain body fat. It makes sense to use the least amount of sugars and sugar substitutes possible, especially if they’re used in foods that don’t contain many healthy nutrients such as vitamins, minerals, and fiber. Water or skim milk are healthier beverages than diet soda; a fresh apple packs a larger nutrient punch than canned applesauce sweetened with Splenda, and candy is still candy – even if it’s sugar free!
Friday, February 1, 2008
Tuesday, January 1, 2008
Oriental Clementine Spinach
In the winter, it may feel like fresh fruit and vegetables are missing. However, clementines are prominent in the supermarkets this time of year. Moreover, clementines are a great source of fiber and vitamin C. This recipe is low in calories and full of flavor. It is a great way to include more fruits and vegetables and get started on some wonderful eating habits.
Serves 6
2 packages (10 oz. each) fresh spinach
1/3 cup vegetable broth
1 tbsp. soy sauce
½ tsp. sugar
3 clementines, peeled and cut into bite-size pieces
1 tbsp. toasted sesame seeds
- Remove stems and wash spinach. Place spinach and ¼ cup of water in a large saucepan. Cook covered over medium-heat for 4 to 5 minutes until leaves are just wilted, stirring occasionally. Drain well.
- Combine vegetable broth, soy sauce, and sugar in a saucepot. Bring to a boil. Stir in spinach and Clementine pieces and heat. Sprinkle with sesame seeds before serving.
**The above recipe was adapted from The Produce For Better Health Foundation
Research Round-up: Predicting Weight Maintenance
We all know there are many ways to lose weight - some are healthy and some are not so healthy. Generally, when simply looking to drop pounds in any way possible, such as a detox diet, you can end up packing on even more weight later on. In a recent study, slated to be published in January of 2008 in Preventing Chronic Diseases, researchers looked at the dietary practices and physical activity changes that led to successful weight maintenance. The researchers analyzed data on number of daily fruit and vegetable servings, minutes per week of physical activity, dining out frequency and confidence in one's ability to engage in behavioral strategies. They found that adults who reported not eating at fast-food restaurants (as compared with going two or more times per week) were more successful at weight loss maintenance. In addition, those who consumed fewer than five fruits and vegetables, but accrued more than 420 minutes of physical activity per week, or those who consumed five or more servings of fruits and vegetables and accrued 150 minutes or more of physical activity were more successful maintainers than those adults who consumed fewer than 5 fruits or vegetables per day and who were sedentary. Therefore, the behaviors that were adopted in order to initially lose the weight do indeed have some bearing on whether you will be able to keep the weight off. As you embark on your New Year's resolution, please keep this in mind, and aim for a healthy lifestyle with a balanced diet and physical activity.
The Scoop on Detox Diets
"Detox" is apparently the magic word in the dieting world. Whether it is through celebrities or magazine diet plans the benefits of detoxification seem to be touted everywhere. But, what exactly is detox, and is it beneficial?
The Claim
Those who support detox claim that our bodies are constantly overloaded with toxins. These can include pollution, cigarette smoke, pesticides, alcohol, caffeine, and food additives. They claim that when these toxins build up in our systems, health problems can occur, including weight gain, headaches, bloating, fatigue, and a general lack of well-being. The advocates for detox feel that removing these toxins will help us to lose weight and feel better.
What is Detox?
There are many methods of detoxification. They range from pleasant activities such as saunas and massage to fairly unpleasant procedures such as colonic irrigation or bowel enemas. For many detox plans, herbal supplements are also recommended, and as is most popular in the United States, a detox plan will almost always have a large dietary component. Detox diets may include fasting, consuming only fruits and vegetables, consuming a limited range of foods, or avoiding caffeine and alcohol.
The Facts
Even though detox diets seem to be mainstream in popular culture, there is no scientific evidence to suggest that the human body needs help getting rid of waste products if it is healthy. Our bodies are completely capable of excreting waste without fasting, enemas, or induced sweating - that's why we have a liver, lungs, kidneys, and skin.
Strict detox diets that are followed for a long period of time can actually lead to nutritional deficiencies and associated health problems. For instance, if you follow only a juice diet, then you will be missing nutrients such as calcium. A prolonged deficiency of calcium may lead to osteoporosis or brittle bones down the line. Moreover, if you fast for a significant period of time, then your metabolism will likely slow down, and your body will adjust to a very low calorie intake. Therefore, when you return to a normal eating pattern, you will be more likely to gain weight.
Is there Weight Loss?
Of course! How can there not be weight loss when you are barely eating anything? Cutting out major food groups - or all food - will drastically slash your caloric intake. In fact, the more severe the "detox", the more weight you'll be likely to lose simply due to a lack of food. Plus, the fact that you are drinking loads of water helps lead to a loss of water weight as well. However, as mentioned above, the weight loss will be accompanied by a slowing of your metabolism, leading to a very likely weight regain once real foods are reintroduced to the diet.
Are there any pros to detoxing?
Many people are probably following unhealthy diets. If following a one or two day detox plan helps get you into a healthy eating frame of mind, then a detox can be great. Detox diets can encourage healthy eating habits such as including more produce into your diet, drinking more water, or cutting back on processed foods. Detox diets also encourage forgoing alcohol and caffeine. All of these changes can be wonderful for your health and motivate you to get on track.
So What Should I do?
If you feel you need a one or two day detox to get you on track, then fine. But then please, give it up! Severe restriction is not healthy and is almost definitely not maintainable in the long-term. In addition, many of these detox plans put certain foods on a pedestal. While a variety of fruits, vegetables, and whole grains can provide vitamins, minerals, antioxidants, and fiber, there is no one food that can provide nutritional nirvana. During this New Year, if you want to maintain or achieve optimal health, the best approach is a balanced diet and regular exercise.
re you curious about what to eat – and what not to eat – to decrease your risk of cardiovascular disease? The OmniHeart trial published information in the February 2008 issue of The Journal of the American Dietetic Association on the effectiveness of three different eating patterns to decrease blood pressure and cardiovascular risk factors. Saturated fat, cholesterol, sodium, magnesium, calcium and potassium intake were kept even in the three groups, but total carbohydrate, protein, and monounsaturated fat content differed. All three diets lowered blood pressure and cholesterol levels, and decreased overall risk of developing heart disease. Each diet emphasized the use of fresh fruit, vegetables, and low-fat dairy products; included whole grains, nuts, and fish; and reduced intake of red meat, sweets, and sugary beverages.
These global, population-based messages are important, but science is taking the next step in making individualized recommendations, based on your personal genetic profile. Navigenics is one company with a federally certified laboratory that screens personal genetic material from a sample of saliva and provides clinically-based, individual feedback on specific steps you can take to reduce your risk of developing diabetes, cancer, and heart disease. In the near future, your physician will be able to give you precise guidelines on lifestyle habits to prevent chronic disease. For now, keep eating your fruit, vegetables, nuts, fish, and whole grains.
The Claim
Those who support detox claim that our bodies are constantly overloaded with toxins. These can include pollution, cigarette smoke, pesticides, alcohol, caffeine, and food additives. They claim that when these toxins build up in our systems, health problems can occur, including weight gain, headaches, bloating, fatigue, and a general lack of well-being. The advocates for detox feel that removing these toxins will help us to lose weight and feel better.
What is Detox?
There are many methods of detoxification. They range from pleasant activities such as saunas and massage to fairly unpleasant procedures such as colonic irrigation or bowel enemas. For many detox plans, herbal supplements are also recommended, and as is most popular in the United States, a detox plan will almost always have a large dietary component. Detox diets may include fasting, consuming only fruits and vegetables, consuming a limited range of foods, or avoiding caffeine and alcohol.
The Facts
Even though detox diets seem to be mainstream in popular culture, there is no scientific evidence to suggest that the human body needs help getting rid of waste products if it is healthy. Our bodies are completely capable of excreting waste without fasting, enemas, or induced sweating - that's why we have a liver, lungs, kidneys, and skin.
Strict detox diets that are followed for a long period of time can actually lead to nutritional deficiencies and associated health problems. For instance, if you follow only a juice diet, then you will be missing nutrients such as calcium. A prolonged deficiency of calcium may lead to osteoporosis or brittle bones down the line. Moreover, if you fast for a significant period of time, then your metabolism will likely slow down, and your body will adjust to a very low calorie intake. Therefore, when you return to a normal eating pattern, you will be more likely to gain weight.
Is there Weight Loss?
Of course! How can there not be weight loss when you are barely eating anything? Cutting out major food groups - or all food - will drastically slash your caloric intake. In fact, the more severe the "detox", the more weight you'll be likely to lose simply due to a lack of food. Plus, the fact that you are drinking loads of water helps lead to a loss of water weight as well. However, as mentioned above, the weight loss will be accompanied by a slowing of your metabolism, leading to a very likely weight regain once real foods are reintroduced to the diet.
Are there any pros to detoxing?
Many people are probably following unhealthy diets. If following a one or two day detox plan helps get you into a healthy eating frame of mind, then a detox can be great. Detox diets can encourage healthy eating habits such as including more produce into your diet, drinking more water, or cutting back on processed foods. Detox diets also encourage forgoing alcohol and caffeine. All of these changes can be wonderful for your health and motivate you to get on track.
So What Should I do?
If you feel you need a one or two day detox to get you on track, then fine. But then please, give it up! Severe restriction is not healthy and is almost definitely not maintainable in the long-term. In addition, many of these detox plans put certain foods on a pedestal. While a variety of fruits, vegetables, and whole grains can provide vitamins, minerals, antioxidants, and fiber, there is no one food that can provide nutritional nirvana. During this New Year, if you want to maintain or achieve optimal health, the best approach is a balanced diet and regular exercise.
re you curious about what to eat – and what not to eat – to decrease your risk of cardiovascular disease? The OmniHeart trial published information in the February 2008 issue of The Journal of the American Dietetic Association on the effectiveness of three different eating patterns to decrease blood pressure and cardiovascular risk factors. Saturated fat, cholesterol, sodium, magnesium, calcium and potassium intake were kept even in the three groups, but total carbohydrate, protein, and monounsaturated fat content differed. All three diets lowered blood pressure and cholesterol levels, and decreased overall risk of developing heart disease. Each diet emphasized the use of fresh fruit, vegetables, and low-fat dairy products; included whole grains, nuts, and fish; and reduced intake of red meat, sweets, and sugary beverages.
These global, population-based messages are important, but science is taking the next step in making individualized recommendations, based on your personal genetic profile. Navigenics is one company with a federally certified laboratory that screens personal genetic material from a sample of saliva and provides clinically-based, individual feedback on specific steps you can take to reduce your risk of developing diabetes, cancer, and heart disease. In the near future, your physician will be able to give you precise guidelines on lifestyle habits to prevent chronic disease. For now, keep eating your fruit, vegetables, nuts, fish, and whole grains.
Saturday, December 1, 2007
Turkey Cutlets with Cranberries
Though there are no magic foods that erase stress and immediately induce sleep, there are components of foods that may help. Tryptophan is an amino acid that is a precursor of serotonin, a neurotransmitter in the brain, which naturally enhances sleep. In addition, vitamin C has been found to help reduce both the physical and psychological effects of stress on the body. This recipe, which is perfect for the holidays, contains both of these components. The turkey contains tryptophan, and the cranberries and orange juice contain vitamin C. Plus, the recipe is delicious, easy, and quick!
Serves 4
4 Turkey Cutlets (approximately 4-5 ounces each)
Salt and pepper, to taste
½ cup sliced onions
1 cup dried cranberries
1 cup orange juice
1 teaspoon apple cider vinegar
- Preheat oven to 350°F.
- Spray a roasting pan with cooking spray. Place the cutlets in the pan, and season with salt and pepper. Top with onions, cranberries, orange juice, and vinegar.
- Bake for 25 minutes, or until no longer pink.
Calories per serving: ~275
High-Fat Food and Sleep
A recent study shows that sleep and weight gain is a two-way street. Previous research seemed to indicate that lack of sleep led to weight gain. However, in a recent study published in Cell Metabolism in November 2007, researchers found that a high-fat diet may in fact be a cause of disrupted sleep, thus leading to further weight gain. In this study, mice fed a high-fat diet gained weight and showed a disruption in their circadian clock. These mice, after initially being fed a high-fat diet ate extra calories when they should have been sleeping or resting, and it was these extra calories that led to weight gain. So, avoid this vicious cycle by eating a diet that is balanced and moderate in fat.
Stress, Sleep, and Weight Gain – Oh My!
In late October of this year, the American Psychological Association released the results of a national survey on stress. They found that 1/3 of Americans are living with extreme stress, and that nearly half of Americans believe their stress levels have increased over the last five years. In addition, a majority of adults (63%) do not get the recommended eight hours of sleep per night, needed for good health, safety, and optimum performance, according to the National Sleep Foundation. In fact, over the past 40 years, Americans have cut their sleep time by 1-2 hours a night. These trends towards more stress and less sleep coincide with Americans becoming heavier each year. It is no surprise then that recent research has found that both stress and sleep are correlated with weight gain.
Sleep
Lack of sleep appears to affect hormone levels. Leptin is a hormone released by fat cells which signals the brain to stop eating. Ghrelin, a hormone made in the stomach, signals the body to continue eating. Studies have shown that in individuals who are sleep deprived (i.e. sleeping less than 8 hours per night), leptin levels are lower and ghrelin levels are higher. This combination is therefore likely to increase appetite. On top of all that, the brain interprets a drop in leptin as a sign of starvation. In order to protect itself, the body not only responds by increasing your appetite, but it also burns fewer calories.
But, that’s not all. Lack of sleep also seems to affect insulin resistance and blood glucose levels. Insulin is the hormone that lets glucose (aka blood sugar) into the body’s cells, to be burned for energy. When people are insulin resistant, the insulin does not work efficiently. This can increase the risk for heart attack, stroke, and diabetes.
Stress
As with lack of sleep, being stressed also affects certain hormones. When the body is stressed, it releases adrenaline, along with corticotrophin releasing hormone (CRH) and cortisol. The adrenaline and CRH first affect the body by decreasing your appetite, since in the typical “fight or flight response” (when stress is highest), having to stop and eat would surely not help to save your life. However, this decreased appetite only lasts for a short time. Cortisol kicks in later. Its job is to help the body replenish its stores when the stress has passed, and cortisol’s effects last a lot longer. Moreover, since the body is looking to quickly replenish its energy stores, it begins to crave sugar. Cortisol may also work to slow down your metabolism, since it is trying to quickly replenish lost nutritional stores.
Stress may also affect weight gain in other ways. Aside from cortisol’s affect on the body, stress often leads to nervous energy. An increase in nervous energy in some people leads to nervous or emotional eating. Furthermore, stress is also largely associated with a lack of time. This lack of time may affect being able to prepare healthy meals, leading to an increase in fast food consumption. It may lead to less time to exercise. Or, it may lead to a lack of sleep, thus starting a vicious cycle…
What to do?
1. Try a stress-reducing activity such as listening to soothing music or going for a walk.
2. Maintain a regular bed and wake-time schedule, including weekends.
3. Get organized. Create lists and schedules to get work done. Delegate tasks when possible.
4. Stop eating 2-3 hours before bed. A calorie is a calorie, and eating late at night won’t lead to weight gain. However, eating late at night can make you more uncomfortable when you lie down for bed and thus interrupt sleep.
5. Exercise! Exercise helps to reduce stress, makes it easier to fall asleep, and contributes to a more sounds sleep. Just try to complete your workout a few hours before bed.
Sleep
Lack of sleep appears to affect hormone levels. Leptin is a hormone released by fat cells which signals the brain to stop eating. Ghrelin, a hormone made in the stomach, signals the body to continue eating. Studies have shown that in individuals who are sleep deprived (i.e. sleeping less than 8 hours per night), leptin levels are lower and ghrelin levels are higher. This combination is therefore likely to increase appetite. On top of all that, the brain interprets a drop in leptin as a sign of starvation. In order to protect itself, the body not only responds by increasing your appetite, but it also burns fewer calories.
But, that’s not all. Lack of sleep also seems to affect insulin resistance and blood glucose levels. Insulin is the hormone that lets glucose (aka blood sugar) into the body’s cells, to be burned for energy. When people are insulin resistant, the insulin does not work efficiently. This can increase the risk for heart attack, stroke, and diabetes.
Stress
As with lack of sleep, being stressed also affects certain hormones. When the body is stressed, it releases adrenaline, along with corticotrophin releasing hormone (CRH) and cortisol. The adrenaline and CRH first affect the body by decreasing your appetite, since in the typical “fight or flight response” (when stress is highest), having to stop and eat would surely not help to save your life. However, this decreased appetite only lasts for a short time. Cortisol kicks in later. Its job is to help the body replenish its stores when the stress has passed, and cortisol’s effects last a lot longer. Moreover, since the body is looking to quickly replenish its energy stores, it begins to crave sugar. Cortisol may also work to slow down your metabolism, since it is trying to quickly replenish lost nutritional stores.
Stress may also affect weight gain in other ways. Aside from cortisol’s affect on the body, stress often leads to nervous energy. An increase in nervous energy in some people leads to nervous or emotional eating. Furthermore, stress is also largely associated with a lack of time. This lack of time may affect being able to prepare healthy meals, leading to an increase in fast food consumption. It may lead to less time to exercise. Or, it may lead to a lack of sleep, thus starting a vicious cycle…
What to do?
1. Try a stress-reducing activity such as listening to soothing music or going for a walk.
2. Maintain a regular bed and wake-time schedule, including weekends.
3. Get organized. Create lists and schedules to get work done. Delegate tasks when possible.
4. Stop eating 2-3 hours before bed. A calorie is a calorie, and eating late at night won’t lead to weight gain. However, eating late at night can make you more uncomfortable when you lie down for bed and thus interrupt sleep.
5. Exercise! Exercise helps to reduce stress, makes it easier to fall asleep, and contributes to a more sounds sleep. Just try to complete your workout a few hours before bed.
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