Does Nutrition Science Need a Makeover?

Controversial book The China Study was Dr. T. Colin Campbell’s mega white paper presenting his extensive research on why we should eat more plants (and less animal products) for good health. (Didn’t read it? Here are the Cliff Notes.)

His newest book, Whole: Rethinking the Science of Nutrition (has caused an equal stir), is more of a philosophical argument infused with heavy science, and it proposes that most of the research our current understanding of nutrition is based on is missing the point.

Why? Nutrition science, Dr. Campbell says, currently focuses squarely on individual nutrients, an approach he calls the “reductionist paradigm.” This narrow focus overshadows a more important end point: how whole foods actually affect the health of the people that eat them.

1. Food is more important than nutrients.“The whole apple is far more than the sum of its parts,” Dr. Campbell says. Looking at a food as just a list of calories, protein, calcium, and Vitamin C, etc., is not enough. Taking a supplement for each nutrient in an apple, for example, is not the same as eating one.

2. Nutrients in food vary immensely. So, if you want to eat exactly 1,000 mg of calcium each day, good luck! One handful of beans does not contain the same amount as another, even if nutrition facts claim it does. Beta-carotene in some foods can vary three- to nineteen-fold, and one study found, in peaches, it varied forty-fold.

3. Nutrients affect each other, big time. Magnesium influences the effects of iron, protein affects zinc, vitamin A acts differently when paired with vitamin D, and so on. So focusing on getting each nutrient is infinitely more complicated than taking a supplement for each one.

4. What your body does with the nutrients is key. “The food we put in our mouths doesn’t control our nutrition—not entirely,” he says. “What our bodies do with that food does.” Meaning if you ingest 500 mg of vitamin C, that doesn’t mean your body is going to utilize all of it.

5. Your body knows what it’s doing! Dr. Campbell argues that while the complexities of nutrient interactions sound complicated and discouraging, the body is actually doing a great job at making what you eat work for you. In the end, he says, you can eat a whole-foods, plant-based diet that’s heavy on veggies, fruits, nuts, seeds, whole grains, beans, and legumes and short on processed foods, animal products, added salt, oil, and sugar, with balanced carbs, protein, and fat, and the rest will take care of itself. “In short, your body is constantly monitoring and adjusting the concentrations of nutrients in the food you consume in order to turn massive variability into the narrower ranges it requires to be healthy.”

 —Thanks to Lisa Elaine Held

Benefits of Almonds

The delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes. Although available year round, they are the freshest in mid-summer which is when at the height of their season. The almond we think of as a nut is technically the seed of the fruit of the almond tree; a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond.

The Nutritional Value of Almonds:

• Almond is considered to be the nut with the highest nutritional profile as compared to the other nuts
• Almonds are protein enriched with 13% protein
• They are the best source of Vitamin E, an ounce of almonds (~20) contain enough vitamin E to meet 1/3rd of your daily requirement
• Almonds are enriched with minerals: copper, magnesium, calcium, potassium, iron and phosphorus and also Vitamin B, great to keep you going throughout the day
• An ounce of almond and an ounce of broccoli provide the same amount of antioxidants
• Calcium is equal to ¼ cup of milk in 20- 25 almond

Some Health Benefits of Almonds

Heart Health

Almonds are enriched with heart-healthy monounsaturated fats such as palmetoelic and oleic acids. A quarter cup contains almost 18grams of total fat, of which 11grams are the heart healthy monounsaturated fats. Vitamin E present in almonds acts as an antioxidant and improves heart health. Magnesium content reduce the risk of heart attacks.

Reduces Cholesterol

There have been multiple studies concerning the effect almonds have on lipids. Addressing a wide range of individuals – including those with high cholesterol, normal cholesterol levels and diabetes; and those who are obese – consuming between 25 to 168g of almonds a day (equivalent to 1 to 6 handfuls) of almonds a day, studies have found that almonds reduce total cholesterol levels 3%-11%. LDL cholesterol levels are reduced 4%-15%.

Rich in Flavonoids

The skin of the almonds contains almost 20 flavonoids that work with the vitamin E. Both of these nutrients  protect the arterial walls. The folic acid in almonds helps to reduce the homocystein levels responsible for building up fatty plaque in the arteries.

Brain & Nervous System

• Almonds are good for memory and brain function due to riboflavin and L-carnitine, nutrients that boost brain activity. With age-defying properties, eating almonds for memory and brain health may also reduce the risk of Alzheimer’s disease.
• The phenylalanine in almonds can alter our mood and cognitive function. Easily absorbed into the brain, the chemical starts acting immediately to produce hormonal chemicals such as adrenaline and dopamine. These hormones relax the body and boost brain function, you develop better reflexes and alertness. Students will greatly benefit from consuming almonds for concentration.

Prevents Cancer

A high concentration of phytochemicals are present on an almond’s dark brown skin. These powerful natural compounds protecting plants against pests, have been found to fight off cancer cells. In various studies, the phytochemicals found in almonds actually aid in keeping brain tumors from multiplying and in fact significantly reduce tumor size.

Almonds are rich in vitamin B17 (laetrile), a substance known to prevent cancer. The bitter almonds are rich in this vitamin – not the common sweet almonds. A good dose of vitamin E has been found in almonds. In fact, an ounce of almonds will already give you 35% of your daily requirement. Almonds are very rich in fiber, a great cleanser for your dietary tract, which can significantly increases your chance of evading colon cancer and rectal cancer. A cup of whole almonds will give you 17.3 grams of fiber – 86% of the daily recommended dose. Moreover, the monosaturated fats and calcium content of almonds also work against the development of colon cancer.

Effective Against Diabetes

Almonds may be the perfect food for diabetics. Recent research shows that when people with early Type II diabetes eat a serving of almonds with breakfast, they have significantly lower blood sugar, and are better protected against the chronic diseases associated with diabetes.

One of the study published in the journal, Metabolism, showed that consuming an ounce of almonds before eating a high-starch meal brought a 30% reduction in post-meal glucose levels for patients with Type II diabetes, and a 7% reduction for non-diabetics. 

The effect of regular almond consumption on blood glucose levels for people with Type II diabetes was also investigated, with the daily consumption of one ounce of almonds over a 12-week period being associated with a 4% reduction in hemoglobin A1c (HbA1c) and the same reduction in body mass index (BMI).

Another study, published in Diabetes Care, revealed that nuts such as almonds could help to maintain healthy levels of blood glucose and cholesterol for both men and post-menopausal women with Type II diabetes.

Best  for Weight Loss

Studies conducted by a group of researchers lead by Michelle Wien, Dr. P.H., R.D., show that almonds can help in weight loss. A well-nourished body does not usually crave food. If one maintains an unhealthy diet, the brain will always send hunger signals to the body, thus resulting in binge eating and increase in weight. Regularly eating almonds will help break this cycle. Almonds can effectively help suppress the cravings as the individual feels “fuller” and "satisfied". The monounsaturated fat, protein, and fiber in almonds contribute to minimizing hunger pangs.

Almonds are a rich source of protein, making them a wise alternative to red meat and eggs. Studies reveal that an ounce of almonds actually contains about the same percentage of protein in lean meat. What makes almonds a healthier alternative than meat is the high fiber content. Fibrous foods can effectively prevent fats and calories to be absorbed by your body. Fiber binds with the fat thus preventing it from reaching the intestinal wall and instead flushes it out of the body.

Pregnancy

Almonds are a great source of folate, a most important nutrient in the first trimester of pregnancy. Folates is the natural form of folic acid, and folic acid supplementation is recommended for prevention of birth defects. A handful of almonds (20-25 nuts), contains 10mcg of folate. It’s worth noting that if you’re having twins, you will probably need more folate/folic acid.

Energy Booster

Almonds, tend to have a relatively high number of calories per serving. That makes almonds a useful and healthy snack for delivering high energy in a small serving.

Almonds are a very good source of manganese and a good source of copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase Superoxide dismutase disarms free radicals within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing. Fortunately, Mother Nature supplies both mineral cofactors in almonds. Just one-quarter cup of almonds supplies 45.0% of the daily value for manganese, and 20.0% of the daily value for copper.

Prevents Constipation

A handful of almonds a day is enough to relieve constipation. Almonds also block the absorption of bad cholesterol. 

Skin Care

The rich contents of vitamin E make almonds highly beneficial for skin treatments. Almond milk in creams and soaps helps maintain the moisture of the skin and enhances its complexion.

Good for Bones

Phosphorus and calcium are the two key contents found in almonds that help maintain the bone health. 

~Thanks to Deborah

Don't Fall for Pumpkin Treats!

Here's a list of some seasonal offerings to avoid! (for reference, a slice of pepperoni pizza has 12 grams of saturated fat; a 12 oz can of coke has 39 grams of sugar)

Food Item	Calories	Fat	Sugars
Cheesecake Factory Pumpkin Pecan Cheesecake	1,079	*	*
Cheesecake Factory Pumpkin Cheesecake	739	*	*
Dunkin Donuts Pumpkin Muffin	630	28 g	50 g
Panera Bread Pumpkin Muffin	530	20 g	47 g
Bob Evans Pumpkin Pie	489	24 g	44 g
Starbucks Pumpkin Scone	480	17 g	43 g
Starbucks Pumpkin Cream Cheese Muffin	430	12 g	32 g
Starbucks Pumpkin Bread	320	12 g	32 g
Breuggers Pumpkin Bagel	310	2 g	12 g
Dunkin Donuts Pumpkin Donut	300	16 g	18 g
Panera Bread Pumpkin "Muffie"	270	10 g	24 g

Know-gurt: A Guide to Probiotics and Yogurt

There are a lot of claims about the benefits of probiotics and live cultures found in yogurts. Find out if yogurt can help your digestion stay on track.

Yogurt may help your digestive tract remain healthy - however, not all yogurts have equal benefits. The number of choices in the dairy section of your supermarket can be overwhelming: low fat, non-fat, light, fiber-added, Greek, Swiss, whipped, drinkable, organic, frozen yogurt...making it hard to recognize which have health and digestive tract benefits and which do not.

Yogurt is a cultured or fermented milk product that is soured and thickened by adding specific lactic acid-producing cultures to milk. The basic cultures or probiotics used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. Additional probiotics are often added. Common ones are Lactobacillus acidophilus, Lactobacillus casei, and Bifidus, all of which may help to maintain the balance of bacteria needed to boost the immune system and promote a healthy digestive tract.

Evidence is mounting that bacteria are critical to maintaining normal gastrointestinal and immune system function. Sonya Angelone, MS, RDN, CLT, San Francisco-based nutritionist and spokesperson for the Academy of Nutrition and Dietetics, says 70 percent of a person’s immune system is in the gut; “Healthy bacteria, such as the probiotics found in healthy yogurt, are the gut’s first line of defense," she said.

The American Gastrointestinal Association recommends yogurt for digestive health and to ease constipation, diarrhea, and other intestinal problems. A study published in the February 2009 issue of the Journal of Digestive Diseases found that probiotics help improve lactose digestion, prevent constipation, and irregularity, and may have healing effects on the intestinal tract.

Perhaps skewing the results, studies on the digestive benefits of yogurt are funded mostly by yogurt companies. It’s clear, though, that one of the best and most available ways to regularly get probiotics is by eating yogurt. When high concentrations are needed, your doctor may give you a prescription for probiotic pills.

Live and Active Cultures in Yogurt

Probiotics are living microorganisms that help stop bad or undesirable bacteria from overgrowing in the gut. They may help fight diarrhea, irritable bowel syndrome, and colon diseases.

If you’re buying yogurt for its health benefits, no matter what its base ingredient, the key to making the right choice is being sure it contains live and active cultures. The label on the container will tell you what probiotics are in the yogurt. Some yogurts carry the National Yogurt Association’s (NYA) “Live and Active Culture” seal, but if that label is not on the container, look at the ingredient panel.

“Yogurt is a healthy addition to the diet because it contains calcium, protein, and active cultures,” said Lori Rosenthal, MS, RD, CDN, a registered dietitian in the department of surgery at the Montefiore Medical Center in New York. "But it’s not a major cure-all for GI disorders because it just doesn’t have enough cultures to fight serious problems.”

Yogurt Standards

The NYA has established standards for probiotics. For yogurt to be healthy, it must have at least 100 million cultures per gram at the time of manufacture. Frozen yogurt must contain 10 million cultures per gram. If these minimums are met, the Live and Active Cultures seal may be on the label.

Traditional Yogurt

You'll find traditional yogurt in numerous brands and even more flavors. When choosing yogurt, look at calories, fat, and sugar content as well as important nutrients, like calcium. Beware of processed sugars — they’re unhealthy and can cause inflammation. Sugar should be less than 10 grams per serving. Yogurt with fruit (whether on the bottom or mixed in) is going to be higher in sugar. If you enjoy a sweeter yogurt, simply buy plain yogurt and add in your own fresh fruit. Stay away from yogurts with high fructose corn syrup and artificial sweeteners; added sugar alcohol is intended to keep calories low, but it's also unhealthy and should be avoided, she added. Most yogurts marked LOW FAT or NO FAT will have higher sugar content for flavor - I always choose a full fat yogurt as this is a healthy fat that is good for you. 

The liquid found on the top of a container of yogurt is whey and can be mixed back into the yogurt. Either way, it’s a source of calcium and you want to eat it. A good traditional yogurt should contain 30 to 50 percent of your daily calcium requirement.

If you see the words heat-treated, steer clear. That signals that the live and active bacteria that help replenish bacteria in the digestive tract have been destroyed.

Greek Yogurt

The difference between traditional and Greek yogurt is in the processing: Greek yogurt is strained three times instead of twice, giving it a creamier texture. The whey is removed in the straining process and, as a result, a serving may only provide about 25 percent or less of your daily calcium needs. On the plus side, Greek yogurt often has more protein grams per serving. Always check labels to find out what cultures have been added.

Frozen Yogurt

Some frozen yogurts have no live and active cultures, so while they taste good, they won't benefit digestion. However, if probiotics are in the yogurt, the freezing process won’t kill them. It will simply put them into a dormant state until warmed and eaten. Again, if in doubt, look for the words Live and Active Cultures.

Soy Yogurt

Soy-based yogurt is an alternative for vegetarians and vegans who don’t eat dairy. The amounts of protein, calories and probiotics are similar to other yogurts, providing healthy additions to the digestive tract. Be aware, though, that over 90% of the soy grown in the US is genetically modified. 

Yogurt: Other Blends

Whipped yogurts are expensive and have less protein than regular yogurt. Yogurt drinks are an option, but contain higher levels of sugar, and yogurt-covered snacks are loaded with sugar and calories and have no beneficial contents.

Yogurt should be part of a regular, healthy diet. For a healthy person, yogurt can help maintain a healthy digestive tract, but when somebody has a medical condition or is taking antibiotics, it won’t hurt, but it just may not be enough. In this case, taking a probiotic supplement is the way to go.

~Thanks to Barbara Sadick

Almond Butter or Peanut Butter: Which is better for you?

In recent years, almond butter was somehow anointed the chosen nut butter among health-conscious eaters, who smear it on their sprouted breads and gaze upon peanut butter as its low-brow relative.

But the creamy almond treat is not cheap (it's often about double the price of peanut), and when pressed, most people really can't tell you why they're willing to splurge.

So, here we'll break down the health differences between the two nut butters we're most obsessed with.

Macronutrients

When it comes to the big guys—carbs, protein, and fat—almond and peanut butter are like fraternal twins. You'll see a gram difference here or there, but it doesn't really make a difference. A single two-tablespoon serving of either is high in calories (200) but comes with lots of protein (about 7g) and healthy fats.

Some nutritionists and health coaches point to almond's slightly higher concentration of good fats, but the difference is nominal. Almonds have a little bit less saturated fat.

Micronutrients

Within the nitty gritty nutrients is where a difference starts to emerge between the butters.

Almond is better for vitamin E and magnesium, which are two very important micronutrients. Vitamin E is an antioxidant and magnesium is important for bone health and your central nervous system. This is especially powerful since vitamin E is not found in a wide variety of foods.

Almond butter also has more calcium and iron than peanut.

Natural and organic

No matter which nut butter you're choosing, look out for added sugar and preservatives! The ingredient lists should include little more than plain old nuts. When you shop for almond butter, it's almost all natural brands, you don’t see the Jiffy; it's just easier to choose a natural, no-added-sugar, no-preservatives almond butter.

And when it comes to organic, you have to be more careful with peanuts. They're hard to grow, so many pesticides are often used on peanuts. If the peanut butter is not organic, you don’t want to be anywhere near it.

Other factors

Aside for nutrition facts, there are a few other factors experts consider. Peanuts crops are susceptible to fungi called aflatoxins,  which are associated with an array of diseases. The FDA does regulate the presence of aflatoxins, but some say you can't be too careful.

Almond butter seems to work better for those struggling with weight loss. Peanuts tend to be more addictive for people; almonds tend to be more filling. Peanuts also may cause more bloating, since they're technically legumes, not nuts.

Taste and uses

Of course, since both butters can be part of a healthy diet, a lot of decisions come down to which just works better for your taste buds or whatever you're whipping up in the kitchen. For me, peanut butter tastes better with bananas and almond tastes better with apples.

And while almond butter works really well in smoothies, peanut butter does tend to have more culinary uses. I'll use peanut butter in a stir fry, Thai style, or an African spicy sweet potato soup with peanut butter - that’s really delicious!

—Thanks to Lisa Elaine Held 

23 Phone Apps Changing the Food System

There are currently more than one billion smartphones in use across the world – and that figure is projected to double by 2015. As the use of “smart” mobile devices continues to grow, apps have become an incredibly effective way of providing information and resources to a wide audience.

An increase in smartphone use happens to coincide with the growth of a consumer demand for more sustainable food – “organic,” “locally grown,” “seasonal,” and “pesticide-free” are becoming more and more common in the vernacular of food sales. In the United States alone, annual sales of organic foods and beverages grew from US$6 billion in 2000 to US$26.7 billion in 2010. And there are nearly three times as many farmers markets in the United States today as there were in 2000.

It’s no surprise, then, that there are lots of apps for those interested in eating more healthful food, wasting less food, finding sustainable sources of seafood, or buying seasonally. These 23 apps for mobile devices and tablets are helping eaters, producers, advocates, and activists lead less wasteful and more environmentally sustainable, healthy, and delicious lives.

1. Locavore (Hevva Corp.) [FREE]

Locavore helps consumers find out what local foods are in season, and locate the closest farmers markets that provide them. The app has tons of information on individual producers in a user's area, and provides seasonal recipes to best use fresh, local ingredients.

2. HarvestMark Traceability (YottaMark, Inc.) [FREE]

The HarvestMark Traceability app allows its users to trace their fresh food back to the farm that it came from, by scanning any fruit or vegetable with the HarvestMark logo on it and pulling up the item’s information on the app. It also provides instant updates on any food recalls affecting HarvestMark produce.

3. Find Fruit (Neighborhood Fruit, LLC) [US$0.99]

For fruit that's as fresh as possible, forego the supermarket and use the Find Fruit app to locate fruit trees growing in public spaces. Users can also search fruit trees in their area according to seasonality, type, and proximity.

4. Farmstand (Mostly Brothers) [FREE]

Use the Farmstand app to search for community farmers markets in the United States, Canada, the United Kingdom, Australia, and New Zealand. Users can also connect with other farmers marketgoers in their area.

5. Food Community (Nommunity.com) [FREE]

With the Food Community app, consumers can search and discover local vegan, vegetarian, kosher, gluten-free, locally-grown, and organic restaurants. They can also connect and collaborate with a community of people with the same dietary choices.

6. Seasons (What Is It Production Ltd.) [US$1.99]

The Seasons app helps eaters follow the natural growing seasons of fruits and vegetables in their region. They can also search a database of fruits, vegetables, herbs, and nuts for descriptions, information on seasonality, and photos.

7. NRDC Eat Local (Smart Tools) [FREE]

The Eat Local app helps locate nearby farmers markets, and provides seasonal recipes for the ingredients found there. Users can also submit and edit information for their local and favorite farmers markets in the Eat Local database.

8. Urban Farming Assistant Starter (iHuerting) [FREE]

For those planning on growing their own vegetables at home, the Urban Farming Assistant Starter app sets reminders for when to water, fertilize, and care for plants. It also helps to find organic solutions to pests, diseases, and other gardening issues.

9. Garden Tracker (Portable Database) [US$1.99]

This app helps to plan, size, and plant a vegetable garden by creating a virtual garden to imitate a real one. The Garden Tracker app lets users track a garden’s progress with a self-designed grid that can contain indicators for categories such as “last time watered” and “when to harvest.”

10. Mother Earth News Library (Ogden Publications, Inc.) [FREE]

This virtual library of different resources from Mother Earth News includes such important tools as How to Can, the Garden Insects Guide, and the Food Gardening Guide.

11. Seafood Watch (Monterey Bay Aquarium) [FREE]

The Seafood Watch app makes sustainable choices in seafood easier. It offers recommendations along with information on optimal farming or fishing practices for sushi and seafood. It can be used at restaurants and markets to make ocean-friendly seafood choices.

12. ShopNoGMO (Jeffrey Smith) [FREE]

The ShopNoGMO app provides information on the risks and science behind Genetically Modified Organisms (GMOs), and how to avoid them at the grocery store. Consumers can choose from the list of non-GMO brands in 23 food categories to customize their own “favorites” list.

13. True Food (True Food Network) [FREE]

The True Food app’s Shopper’s Guide lets users know what’s in the food they buy at the supermarket. It also provides information on Genetically Modified ingredients and tips on which brands use these in their products, and which brands don’t.

14. GoPure (Puur Buy, Inc.) [FREE]

Search local restaurants with the GoPure app to find out about their sustainable practices and the quality of their food. Users can also suggest restaurants, add information, and get the inside scoop on sustainable foods at their favorite establishments.

15. Clean Plates – Healthy Restaurants (Clean Plates) [FREE]

Search or browse the Clean Plates app database to find restaurants offering vegan, vegetarian, gluten-free and organic dining options. Professional reviews offer insight and suggestions for different dining experiences.

16. Wild Edibles (WinterRoot LLC) [US$7.99]

The Wild Edibles app helps to identify and provide information about the uses of wild edible plants. The app offers harvesting methods, preparation instructions and recipes, and medicinal information for foraged plants, as well as a botanical glossary for reference.

17. What’s On My Food? (Pesticide Action Network) [FREE]

Use this app to identify chemicals found on foods commonly sold at the grocery store. Search the database to find out which pesticides are the most dangerous, and for a crash course on pesticides for amateurs.

18. Non-GMO Project Shopping Guide (The Non-GMO Project) [FREE]

The Non-GMO Project offers an app that features a list of brands and products enrolled in the Project’s Product Verification Program. The app also includes tips on avoiding GMOs, and a list of GMO ingredients and crops.

19. Green Egg Shopper (Wise Banyan Tree Ltd) [$3.99]

With the Green Egg Shopper app, consumers can cut down on food waste by tracking their shopping lists. Create a list, plug in “use by” dates for perishable items, and set reminders to use those foods before expiry.

20. Leloca (Leloca LLC) [FREE]

The Leloca app offers real-time discounts for local restaurants with empty tables. Diners who use these discounts help cut down on food waste in restaurants as well as unnecessary expenses.

21. What’s Fresh? (Mobile Simplicity) [US$0.99]

The What’s Fresh? app tracks fruits and vegetables that are in season regionally. It offers a regional Freshness Calendar, and a locator to search the different parts of the country in which produce items are in season.

22. In Season (Light Year Software, LLC) [US$1.99]

The In Season app helps consumers find fresh produce that is in season regionally. It offers a guide for choosing the best fruits and vegetables at the grocery store, and provides advice on the best storage practices for each item.

23. 222 Million Tons (Pydexo) [FREE]

This app, named for the amount of food wasted globally each year (Ed. note: More recent estimates from the U.N. Food and Agriculture Organization (FAO) indicate that 1.3 billion tonnes of food are wasted each year), helps consumers plan grocery lists and weekly menus to waste the least amount of food possible.

~Thanks to Danielle Nierenberg and Kathleen Corr