Dietetics Blog Archive

By: Mary Elizabeth Altman

I currently share a kitchen with five college-aged girls and have been witness to countless “grocery store hauls.” These hauls typically showcase the ingredients for new meal ideas and unique grocery store item finds they come across as they try to eat as healthily as possible for as little money as possible. During one show and tell, however, I had a realization that many people simply do not understand what certain food labels mean. My roommate revealed she had “gone completely organic” and was excited about the “healthier” produce and packaged goods she had purchased. So, what is all the hype about organic foods?

What does organic mean?

Organic foods are foods produced without the use of pesticides, antibiotics, synthetic fertilizers, sewage-based fertilizers, bioengineering, or radiation (U.S Department of Agriculture 2020). These plants and animals that are grown for food production are raised in a way that mimics how they would thrive naturally in the wild. The U.S. Department of Agriculture (USDA) states that organic produce must be grown in soil that has been free of synthetic farming additives and any non-naturally occurring chemicals for at least three years. These prohibited substances can be found on a list produced by the USDA to maintain their high standards (McEvoy 2020). Organic animal meats must be raised in living conditions that mimic what their natural feeding and grazing behaviors would be (McEvoy 2012).

How are organic foods labeled?

Labeling organic foods can be tricky. Items that meet the following requirements may showcase the USDA certified organic emblem on their packages:

• Products that are made entirely of 100% certified organic ingredients are labeled as “100% organic” on their packages.
• Products with 95% of their ingredients being certified organic are labeled as simply “organic.”

The following items may have the word “organic” on their boxes, however they cannot display the USDA certified organic emblem on their packaging:

• Products that boast labels “made with organic” contain at least 70% certified organic ingredients.
• Some items may display labels that read “organic ingredients.” These products contain some organic ingredients but these are in quantities of less than 70%.

Are organic products more nutritious?

In short, no! There is currently not enough evidence proving that organic foods are more nutritious than non-organic foods (Dangour et al. 2010). An organic orange has the same benefits of fiber and vitamin C as a non-organic orange. My roommate's “healthy organic meal plan” was mostly cheese and bread. While her ingredients were in fact organic, and neither cheese nor bread are foods to stray from, her meal plan lacked the variety and color that make up a well-rounded diet. Nutrition professionals promote a diverse variety of foods and a balanced eating pattern. Whole grains, lean proteins, healthy fats, fruits, and vegetables are the building blocks/important parts of a balanced plate.

Bottom line

If you choose to buy strictly organic foods, that is great! Organic foods are generally grown in more sustainable and eco-friendly conditions, but they tend to be pricier than their counterparts. If you wish to eat a healthful and fresh diet while on a budget, organic products may be a little harder to keep on hand. Pursuing health and wellness can also be achieved in the non-organic aisles. What's more, organic does not inherently mean healthy; an organic sweet treat, is still a sweet treat.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

Dangour AD, Lock K, Hayter A, Aikenhead A, Allen E, Uauy R. Nutrition-related health effects of organic foods: a systematic review. Am J Clin Nutr. 2010 Jul;92(1):203-10. Epub 2010 May 12. PMID: 20463045.

McEvoy M. Organic 101: What the USDA Organic Label Means. United States Department of Agriculture. (2012). Internet: https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means (accessed 22 January 2024).

McEvoy M. Organic 101: Allowed and Prohibited Substances. (2020, October 27). USDA. https://www.usda.gov/media/blog/2020/10/27/organic-101-allowed-and-prohibited-substances (accessed 22 January 2024).

United States Department of Agriculture Agricultural Marketing Service. Labeling Organic Products, 2020. Internet: https://www.ams.usda.gov/rules-regulations/organic/labeling#what%20requirements (accessed 22 January 2024).

United States Department of Agriculture Certified Organic: Understanding the Basics | Agricultural Marketing Service, 2020. https://www.ams.usda.gov/services/organic-certification/organic-basics (accessed 8 February 2024).

By: Tina Brauda

Many people like to drink alcohol to celebrate, have fun, and relieve stress in life. Approximately 60% of adults report drinking alcoholic beverages in the past month (United States Department of Agriculture, 2024). But do you know if it’s really safe for you to be drinking alcohol? According to the 2020-2025 Dietary Guidelines for Americans, alcohol is not recommended for individuals with certain medical conditions or taking medications that may interact with alcohol (United States Department of Agriculture, 2024). The combination of alcohol and certain drugs can pose serious health risks, even in small amounts. Understanding the potential consequences of mixing alcohol with drugs is critical to making smart decisions about your health.

Dangers: taking medications with alcohol

Many common over-the-counter and prescription drugs may interact with alcohol, known as alcohol-medication interactions (Traccis et al., 2022). You may have seen this warning, "Do not drink alcoholic beverages," on the medications you take. This is because alcohol mixed with certain drugs may cause nausea, vomiting, headache, drowsiness, fainting, or loss of coordination. It can also put you at risk for internal bleeding, heart problems, and breathing difficulties. In addition, alcohol can make medications less effective, useless, or even harmful to your body (The National Institutes of Health, 2014). Most alarmingly, nearly 80 percent of people aged 65 and older drink alcohol and take drugs at the same time (Mitchell, 2016). Aging reduces the body's ability to metabolize alcohol, so alcohol remains in the body's system longer. At the same time, older adults are also more likely to be taking one or more medications, increasing the risk of interactions (Mitchell, 2016).

Medications that interact with alcohol

What are some of the more common over-the-counter drugs that can interact with alcohol? Nonsteroidal anti-inflammatory drugs (or NSAIDs) such as aspirin and ibuprofen are often used to relieve pain and inflammation. If taken with alcohol, they may cause stomach upset. If taken repeatedly over a long period, this can lead to development of stomach ulcers, bleeding in the stomach wall or intestines, and liver damage (Mitchell, 2016). In addition, alcohol interacts with allergy, cold, and flu medicines such as chlorpheniramine and diphenhydramine. These drugs can cause drowsiness or dizziness, and alcohol increases their effect. This puts a person at risk of drowsiness and dizziness, potentially leading to falls or other accidents, and also increases the risk of drug overdose (The National Institutes of Health, 2014).

Bottom Line

The intersection of alcohol and drugs, whether prescription or over-the-counter, requires careful consideration. Individuals should always consult their healthcare provider before mixing substances to ensure they understand the potential risks and side effects. It is also important to read medication labels and follow recommended dosages. Striking a balance between medication and responsible drinking is essential to maintaining physical and mental health. Don't let your family worry, and make smart choices for a safer, healthier lifestyle.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA Dietetic Intern

References  

Mitchell S. 2016. Don't drink alcohol while taking these medications. Internet: https://www.consumerreports.org/drugs/medication-alcohol-dont-mix-these-drugs-and-drink/ (accessed 24 January 2024)

The National Institutes of Health (NIH). Mixing alcohol with medicines. 2014. Internet: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/harmful-interactions-mixing-alcohol-with-medicines# (accessed 24 January 2024).

Traccis, F., Presciuttini, R., Pani, P. P., Sinclair, J. M. A., Leggio, L., & Agabio, R. 2022. Alcohol-Medication Interactions: A systematic review and meta-analysis of placebo-controlled trials. Volume 132: 519–541.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Internet: http://www.DietaryGuidelines.gov. (accessed 24 January 2024).

By: Anna Faye Dupree

What is fiber?

Consuming dietary fiber, the non-digestible component of plant-based foods, is crucial for promoting healthy digestion and bowel movements. Whole grains, vegetables, and fruits are excellent sources of fiber, which can be broadly classified into two types: insoluble and soluble. Both types of fiber have positive impacts on health. Insoluble fiber aids digestion and helps prevent constipation by remaining undissolved in water. Soluble fiber dissolves in water, slows digestion, lowers blood cholesterol, and stabilizes glucose levels (Guan 2021). Although it is commonly assumed that people consume sufficient amounts of dietary fiber, the Dietary Guidelines for Americans (DGA) reveal that more than 85% of adults have a diet deficient in vegetables, fruits, and whole grains (2024).

It is important to consume a variety of foods rich in fiber

Getting enough fiber in your diet is crucial, but it is not just about the amount; variety matters, too. According to the United States Department of Agriculture (USDA), women should aim for 25 grams of fiber per day, while men should aim for 34 grams (2024). Unfortunately, most people struggle to meet these requirements. Simply relying on one or two sources of fiber is insufficient for meeting daily fiber recommendations. For example, a medium apple contains 4 grams of fiber, so you would need to eat 6-9 apples a day to hit your goal. Similarly, one cup of chopped broccoli contains approximately 3 grams of fiber, meaning you would need at least 10 cups to meet your daily requirements.

Clearly, it is tough to get enough fiber from fruits and vegetables alone, especially if your diet lacks variety. To maintain a healthy diet, including nutrient-dense starches like whole grains and legumes alongside fruits and vegetables is vital. Foods in the vegetable subgroup of lentils, peas, and beans are particularly high in dietary fiber (USDA, 2024). For instance, a 1/2 cup of pinto beans contains 8 grams of fiber, two slices of multigrain bread contain 6 grams of fiber, and a 1/2 cup of chickpeas contains 7 grams of fiber. While fruits and vegetables are important for overall wellness and provide some dietary fiber, you should strive to incorporate a variety of fiber rich foods to meet daily recommendations.

Bottom line

A general tip to boost your fiber intake is to include at least one fiber-rich food into each meal or snack you eat. This can be achieved by swapping white breads, crackers, or cereals for whole wheat options, adding beans to soups or ground meats, and incorporating berries, nuts, and seeds into your meal and snack routines (Academy of Nutrition and Dietetics, 2024). Additionally, increasing your fluid intake is essential to help your body process fiber without discomfort. Drinking at least 8 cups of water daily is recommended, though some people may need more (Academy of Nutrition and Dietetics, 2024).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Julia Lance, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics 2024. High-Fiber Nutrition Therapy (2022). Internet: https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=4 (accessed 22 January 2024). In: Nutrition Care Manual®.

Guan ZW, Yu EZ, Feng Q. 2021. Soluble dietary fiber, one of the most important nutrients for the gut microbiota. J Clin Med. 26(22):6802.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Internet: https://www.dietaryguidelines.gov/ (accessed 22 January 2024).

By: Jackson Call

A questioned consensus

You may have heard that there is a limit to the amount of protein that muscles can use for growth while training. The previous scientific consensus held that protein intake should be spaced throughout the day and limited to 20-30 grams at a time to optimize muscle protein synthesis - aka the production of new muscle proteins. It was thought that protein consumed in excess of this would be broken down and used for energy rather than used to build body tissues (Shoenfeld and Aragon 2018). Over the last few years, new evidence has challenged this ideas.

One study that popularized the 20-30 gram limit is a 2013 study (Areta et al., 2013) where 8o-gram doses of protein were broken up in increments of 8 10-gram doses, 4 20-gram doses, or 2 40-gram doses and evenly spaced over 12-hour time span. This study found that consuming protein every 3 hours in the 20-gram dose was optimal for muscle protein synthesis over a 12-hour period. These results led to the belief in some fitness and athletics circles that large doses of protein would not be useful for muscle protein synthesis. In a study released in 2023 (Trommelen et al., 2023), researchers gave participants 25 grams of protein, 100 grams of protein, or a placebo treatment. In this trial, the dose of 100 grams of protein allowed for sustained muscle protein synthesis over the span of 12 hours, while the 25-gram treatment only sustained muscle protein synthesis for 4 hours. This study demonstrated that protein above 30 grams was still used for muscle protein synthesis in the people studied, just over a longer period of time.

How does this apply to you?

Now, what does this mean for the athlete or the casual fitness enthusiast? While more research is needed in larger-scale studies before protein recommendations can officially change for active individuals, an athlete can likely consume more than 30 grams of protein at a time, and it will be used for muscle protein synthesis if needed. The key here is it will only be used for muscle protein synthesis if needed. For casual athletes who consume protein in excess of their needs, benefits to muscle protein synthesis are unlikely.

Bottom line

The new research suggests that athletes with high protein demands, such as long-distance runners, athletes practicing twice daily, collegiate athletes, and bodybuilders, can likely benefit from eating meals with protein content higher than 30 grams, allowing for more meal planning flexibility. For more casual athletes, little will change regarding protein recommendations to support muscle growth and strengthening. Protein consumption among athletes to enhance performance is of great interest to researchers, and more studies are on the horizon. Robust studies in larger groups of people are needed before we will see official changes to the recommendations.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA dietetic intern.

References

Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., Jeacocke, N. A., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319–2331.

Gorissen, S. H. M., Trommelen, J., Kouw, I. W. K., Holwerda, A. M., Pennings, B., Groen, B. B. L., Wall, B. T., Churchward-Venne, T. A., Horstman, A. M. H., Koopman, R., Burd, N. A., Fuchs, C. J., Dirks, M. L., Res, P. T., Senden, J. M. G., Steijns, J. M. J. M., de Groot, L. C. P. G. M., Verdijk, L. B., & van Loon, L. J. C. (2020). Protein Type, Protein Dose, and Age Modulate Dietary Protein Digestion and Phenylalanine Absorption Kinetics and Plasma Phenylalanine Availability in Humans. The Journal of nutrition, 150(8), 2041–2050.

Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10.

Trommelen, J., Van Lieshout, G. A., Nyakayiru, J., Holwerda, A. M., Smeets, J. S., Hendriks, F. K., Van Kranenburg, J. M., Zorenc, A. H., Senden, J. M., Goessens, J. P., Gijsen, A. P., & Van Loon, L. J. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12), 101324.

By: Paloma Vega

Introduction

There are many reasons why people choose not to eat breakfast: they might have a low appetite, dislike breakfast foods, do not have time, practice fasting, etc. However, breakfast is important in a person’s energy levels, mood, concentration, nutrient intake, among many other things. These are a few of the many benefits obtained from consuming a well-balanced breakfast to kickstart the day!

Why breakfast?

Skipping breakfast may cause short- and long-term problems related to health and social well-being. Consuming a balanced breakfast improves focus and concentration, as it is difficult to concentrate when a person is hungry. Studies involving school-age children and adolescents have shown a positive correlation between consuming breakfast and cognitive performance, academic achievement, quality of life, well-being, and life expectancy (Lundqvistet et al., 2019). Additionally, skipping breakfast may make it difficult to meet nutrient intakes of fruits, grains, dairy, and protein. Breakfast is a part of the day when nutrient-dense foods can be consumed to increase the intake of macronutrients (protein, carbohydrates, fat) and micronutrients (vitamins and minerals). However, it is important to note that people who consume sugary cereals or foods with empty calories may not receive the same benefits that people who eat nutrient-dense meals; children and adolescents who consume breakfast typically consume more B vitamins and minerals such as iron, calcium, magnesium, potassium, zinc, and iodine (Giménez-Legarre et al. 2020). Also, breakfast foods typically consist of grains and milk products, which can increase fiber, iron, folate, and calcium intake. Therefore, a person who consumes breakfast is more likely to have a higher nutrient intake compared to someone who does not eat breakfast, which helps prevent nutrient deficiencies. Additional evidence suggests that people who eat breakfast usually consume lower intakes of saturated fats, total fat, and sodium (Gibney et al., 2018).

Individuals who skip breakfast and practice fasting usually do it for many reasons, including weight loss. Fasting or skipping breakfast may help with weight loss in the short term due to reduced caloric intake; however, long-term fasting slows down the body’s metabolism and may make it harder to maintain the weight lost, also known as metabolic adaptation. In other words, once a person decides to increase their caloric intake, they tend to regain most of their weight. This is likely due to a slower metabolism due to muscle loss, hormonal changes, and increased appetite (Busko, 2022).

Bottom line

Although people skip breakfast for many reasons, research shows that those who eat breakfast consume more micronutrients and macronutrients, eat diets richer in fruits and vegetables, and have higher concentration levels and memory, among other benefits. Skipping breakfast in some cases, such as fasting, over time may lead to metabolic adaptation, where metabolism slows down due to weight loss.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed By Sierra Woodruff, UGA Dietetic Intern

References

Gibney MJ, Barr SI, Bellisle F, et al (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients, 10(5), 559.

Giménez-Legarre N, Miguel-Berges ML, Flores-Barrantes P, Santaliestra-Pasías AM, and Moreno LA. (2020). Breakfast Characteristics and Its Association with Daily Micronutrients Intake in Children and Adolescents-A Systematic Review and Meta-Analysis. Nutrients, 12(10), 3201.

Lundqvist M, Vogel NE, and Levin LÅ (2019). Effects of eating breakfast on children and adolescents: A systematic review of potentially relevant outcomes in economic evaluations. Food & nutrition research, 63, 10.29219/fnr.v63.1618. https://doi.org/10.29219/fnr.v63.1618

Busko M. “Physiology Fights Back” When People Are Trying to Lose Weight. Medscape. January 27, 2022. Internet: https://www.medscape.com/viewarticle/967318?form=fpf (accessed 8 February 2024).

Why should we eat salmon regularly?

Salmon is famous for its delicious taste and nutritional value, making it a critical selection for a balanced diet. Packed with essential nutrients, salmon offers a rich source of protein, omega-3 fatty acids, and vitamins (Li et al., 2005). Omega-3 fatty acids found in salmon are particularly beneficial for heart health and brain function and reduce inflammation (Washington State Department of Health, 2024). Incorporating salmon into your diet is wise for promoting optimal nutrition and supporting a healthy lifestyle.

In the seafood realm, the debate between wild-caught and farm-raised salmon has sparked conversations among health enthusiasts. Farm-raised salmon display an accelerated growth rate compared to their non-genetically engineered counterparts (FDA, 2023). Understanding these two fish sources' nutritional differences and disparities is crucial for making informed dietary choices.

Opt for omega-3 fatty acids

One of the vital nutritional components that make salmon a prized presence in our diets is omega-3 fatty acids. Omega-3s are anti-inflammatory fatty acids essential for cardiovascular health and brain function. Wild salmon's omega-3 levels are controlled by their plankton diet (a natural omega-3 source), while farmed salmon levels depend on their feed (a blend of plants, grains, and fishmeal). Despite this, farm-raised and wild salmon have comparable omega-3 levels (Washington State Department of Health, 2024).

Consider contaminants

Due to water pollution, contaminants like mercury, polychlorinated biphenyls, and dioxins are often found in wild-caught fish. Wild-caught fish may have varying levels of pollutants depending on their natural habitat (Foran et al., 2005). While raised in controlled environments, farm-raised fish are not exempt from contamination concerns (Sinara et al., 2021). The quality of the water in fish farms and the ingredients in their feed can influence the levels of contaminants found in farm-raised fish.

FDA approval

Before hitting the market for human consumption, the Food and Drug Administration (FDA) subjected farm-raised salmon to a rigorous evaluation process to ensure that this genetically modified fish was safe for human consumption. The FDA's safety assessment concluded that genetically modified salmon is safe for human consumption and has a nutrient profile comparable to non-genetically modified salmon. Additionally, the FDA requires farm-raised salmon to carry a label indicating its genetic engineering, which allows consumers to make informed choices when purchasing seafood (FDA, 2023).

Bottom line

The nutrient content between wild-caught and farm-raised salmon is similar. This similarity is positive news for consumers seeking to include more seafood in their diets to benefit their health, as either option could serve as a good source of protein, omega-3 fatty acids, and vitamins (Li et al., 2005). With ongoing oversight and a commitment to informing consumers, the FDA aims to ensure that this genetically engineered fish contributes positively to our food systems without compromising food safety. Consumers can decide on sustainably sourced fish from the wild or responsibly managed farms to maximize the nutritional benefits while minimizing potential risks.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Julia Lance, UGA Dietetic Intern

References

Washington State Department of Health. Farmed Salmon vs. Wild Salmon. Washington State Department of Health. (2024). https://doh.wa.gov/community-and-environment/food/fish/farmed-salmon (accessed 8 February 2024).

Food and Drug Administration. (2023, March 7). Aquadvantage Salmon fact sheet. U.S. Food and Drug Administration. https://www.fda.gov/animal-veterinary/aquadvantage-salmon/aquadvantage-salmon-fact-sheet (accessed 8 February 2024).

Foran JA, Good DH, Carpenter DO, Hamilton MC, Knuth BA, and Schwager SJ. (2005). Quantitative analysis of the benefits and risks of consuming farmed and wild salmon. The Journal of nutrition, 135(11), 2639–2643.

Li D, Siriamornpun S, Wahlqvist ML, Mann NJ, and Sinclair AJ. (2005). Lean meat and heart health. Asia Pacific journal of clinical nutrition, 14(2), 113–119.

Troian SA, Gottardo FM, and Alves MK. (2021). Presence of Inorganic Contaminants in Farm-Raised Fish and Wild-Caught Fish. UNINGÁ Review, 36(1).

By: Callie Dellinger

What milk should I buy? 

Within the past few years, various plant-based "milks" have entered the market as an alternative to cow's milk. With the growing number of options, picking milk that best fits your nutrient needs and food preferences can be challenging! In general, there is no right or wrong answer when deciding which milk to include in your everyday eating pattern. Not everything is black and white -- like a cow's spots. So, let's dive into the nutrient facts to gain a better understanding.

Consider calcium content

Plant-based milk alternatives are often made from nuts, legumes, grains, and seeds. Some examples include coconut, oats, flax, rice, peas, and soy. Plant-based beverages can serve as an alternative for individuals with dairy allergies or intolerances. According to MyPlate, examples of dairy products include milk, yogurt, cheese, lactose-free milk, fortified soy milk, and yogurt (USDA 2024). When determining which foods are considered dairy products, MyPlate evaluates calcium and fat content (USDA 2024). Calcium is vital for building and maintaining strong, healthy bones. Regularly consuming adequate amounts of calcium (1,000-1,300 mg/day) improves bone health and prevents osteoporosis (USDA 2020). Calcium also helps with muscle movement and nerve communication (NIH 2023). Individuals who do not consume cow's milk or fortified soy kinds of milk need calcium from other sources like canned salmon or sardines with bones, kale, tofu, broccoli, calcium-fortified fruit juices, and cereals. Fortified soy milk is most equivalent in nutrients to cow's milk (USDA 2020).

Protein & vitamin D, yes, please!

In addition to calcium, protein and vitamin D are nutrients to consider when purchasing dairy products. Protein is essential for the structure of our cells and tissues, hormone regulation, digestion, and muscle contraction (Piedmont Healthcare 2024). Vitamin D helps with calcium absorption, preventing osteoporosis, and assisting the immune system fight off viruses and bacteria (NIH 2022). Many plant-based milks contain less protein and vitamin D than cow's milk (FDA 2023). To ensure you are meeting your daily protein (71 g/day) and vitamin D needs (600 IU/day), check nutrition facts labels and ingredient lists to help you pick foods that meet your daily nutrient needs (USDA 2020). Some examples, such as salmon and light canned tuna, are excellent sources of protein and vitamin D (USDA 2019). Sunlight helps with vitamin D production; however, dietary sources should be prioritized to meet an individual's daily needs.

Bottom line

Individuals can enjoy plant-based milk alternatives and cow's milk, as they each play an important role in meeting your nutrient needs and food preferences. When selecting these products, consider your specific nutrient requirements, allergies, intolerances, and palate. Certain medications may also require the consideration of plant-based milk products. Reach out to healthcare professionals, such as your primary care provider or a registered dietitian nutritionist, to find the beverage options that will best fit your needs.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Julia Lance, UGA Dietetic Intern

References

Piedmont Healthcare. Why is protein important in your diet? Internet: Why Is Protein Important In Your Diet? | Piedmont Healthcare (accessed 5 February 2024).

National Institutes of Health. Calcium Fact Sheet for Consumers. September 14, 2023. Internet: Calcium - Consumer (nih.gov) (accessed 26 January 2024).

National Institutes of Health. Vitamin D Fact Sheet for Consumers. November 8, 2022. Internet: Vitamin D - Consumer (nih.gov) (accessed 5 February 2024).

U.S. Department of Agriculture. Dairy. Internet: USDA MyPlate Dairy Group – One of the Five Food Groups (accessed 26 January 2024).

U.S. Food & Drug Administration. Dietary Guidelines for Americans. 2020. Internet: Dietary Guidelines for Americans, 2020-2025 (accessed 5 February 2024).

U.S. Food & Drug Administration. Food Sources of Vitamin D. 2019. Internet: Food Sources of Vitamin D | Dietary Guidelines for Americans (accessed 5 February 2024).

U.S. Food & Drug Administration. Milk and Plant-Based Milk Alternatives: Know the Nutrient Difference. February 2nd, 2023. Internet: Milk and Plant-Based Milk Alternatives: Know the Nutrient Difference | FDA (accessed 26 January 2024).

By: Skylar Smith

Where does the urge to juice stem from?

Juicing is a common method of fasting. A juice fast can last from one day up to longer than one week (Watson, 2023). People are often reaching toward juices as they are touted to cleanse and detox your body. The belief is that the vitamins and minerals found in fruits and vegetables will enhance the gut microbiota and “reset” the body. Juice detoxes are also suggested as a weight loss program (National Institutes of Health News in Health 2021).

What does the science say?

Research shows that there is no compelling evidence showing the effectiveness of using detox diets for weight management or “cleansing” the body (National Center for Complementary and Integrative Health 2019). When a fruit or vegetable is juiced, you may obtain most of the vitamins and minerals, however you are missing out on the dietary fiber that is lost in the process (Zeratsky, 2023). Ultimately, while you are receiving essential vitamins and minerals, you are losing the key player in gut health.

What are other alternatives?

While juice fasting has benefits such as providing vitamins and minerals, a juice fast is not sustainable as it does not provide protein, fiber, or fats which are all essential for the body’s day-to-day maintenance and processes. The following alternatives are going to preserve the fiber content or provide a supplemental fiber source if you choose to stay with juices. Alternative weight management methods include altering plate composition. Aiming for the MyPlate model, you can follow the one-fourth grains/starches, one-fourth protein/protein alternatives, one-half fruits and vegetables, and a dairy source (United States Department of Agriculture 2022). Whole fruits and vegetables serve as a great source of dietary fiber, which is a key component to promoting gut health and satiety (Academy of Nutrition and Dietetics 2021). By shifting the composition of your plate to encompass more fruits and vegetables, you are looking at an equal or higher volume of food, but likely a lower calorie content. You will be left feeling satiated and energized. If you are interested in juicing, aside from these alternatives, consider a smoothie instead. Blending protects the integrity of the fiber. “Meal” smoothies are a great option to have an all-in-one meal. Pair a protein, such as milk or Greek yogurt, with a starch/grain, such as oats or pumpkin puree, with vegetables, such as spinach, fruit of your choice, and a healthy fat, such as peanut butter or avocado.

Bottom line

Fruit and vegetable juices offer many healthful benefits, including vitamins, minerals, natural sugars, and antioxidant properties. However, juicing alone is not enough to provide substantial energy. Pairing juices with well-balanced meals provides sources of carbohydrates, protein, fat, dairy, vitamins, and minerals. Rather to promote health, it is recommended to follow or aim for a balanced eating pattern with day-to-day variation that meets the Dietary Guidelines for Americans and MyPlate recommendations (myplate.gov).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics 2021. Fiber Content of Foods (2022). Internet: https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=140 (accessed 26 January 2024). In: Nutrition Care Manual®.

National Center for Complementary and Integrative Health 2019. “Detoxes” and “Cleanses”: What You Need To Know. Internet: https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know (accessed 26 January 2024). In: National Institutes of Health.

National Institutes of Health News in Health 2021. Do Detox Diets and Cleanses Work? Internet: https://newsinhealth.nih.gov/2021/12/do-detox-diets-cleanses-work (accessed 26 January 2024). In: National Institutes of Health.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: https://www.dietaryguidelines.gov (accessed 26 January 2024).

United States Department of Agriculture. MyPlate. Version current 2022. Internet: https://www.myplate.gov/ (accessed 26 January 2024).

Watson, S. Do Fasting Diets Work? 2023. Internet: https://www.webmd.com/diet/fasting (accessed 26 January 2024). In: WebMD.

Zeratsky, K. 2023. Is juicing healthier than eating whole fruits or vegetables? Internet: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020 (accessed 26 January 2024). In: Mayo Clinic.

By: Emily Belinski

Are these apps helping you hit your goals or doing more harm than good?

While apps that track your health may seem like the perfect solution to help you lose weight, they might not be the right tool for you. Though designed to help you become aware of the calories you consume, they could potentially be dangerous tools that do more harm than good by not advertising the risks associated with using the apps.

Problems with these kinds of “tools”

Tracking apps require you to enter the amount of food you eat, calories you consume, and your weight, which can lead to unhealthy habits (Eikey 2020). For example, focusing on how much you eat can lead to obsessive behaviors, strict diets, and a dependency on the app (Eikey 2020). You may start using the app with good intentions but find yourself obsessing over everything you eat to enter a “good report card.” These small behaviors can lead to permanent changes in how you value yourself by giving weight and body image too much power over your life. Before the app, you may have measured your health on how you felt throughout your day, but now you measure your happiness in terms of calories consumed and the number on the scale.

Although these apps were made to improve your health and decrease chronic disease, the way the apps have you achieve this may not be the safest (Weech et al. 2023). For example, even if you are underweight and weight gain is recommended, the apps will still allow a weight loss goal to be set, which is harmful. This can be risky as it promotes restriction of food and overexercising, which can lead to disordered eating and malnutrition.

Additionally, these apps are not always accurate. For example, users of of one popular app reported having trouble accurately entering the amount of food that they ate into the app (Chen et al. 2019). If you cannot confidently enter these values, you may be eating more or less than you think. Because nutrition advice is based on simple measurements like weight, calories, and movement, logging inaccurate information into the app can lead to inappropriate health recommendations.

Bottom line

Health apps can promote unhealthy weight loss behaviors that have serious outcomes. Instead of using these apps that can result in disordered eating or malnutrition, focus on eating a well-balanced diet that meets the Dietary Guidelines for Americans and MyPlate recommendations (United States Department of Agriculture, 2020, 2024).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Appelbaum, UGA Dietetic Intern

Resources

Chen J, Berkman W, Bardouh M, Kammy CY, Allman-Fairnelli M. 2019. The use of a food logging app in the naturalistic setting fails to provide accurate measurements of nutrients and poses usability challenges. ScienceDirect 57: 208-216.

Eikey EV. 2020. Effects of diet and fitness apps on eating disorder behaviours: Qualitive study. BJPsych Open 7(5): doi:10.1192/bjo.2021.1011

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 22 January 2024).

United States Department of Agriculture 2024. What is MyPlate. Internet: https://www.myplate.gov/eat-healthy/what-is-myplate (accessed 22 January 2024).

Weech M, Fallaize R, Kelly E, Hwang F, Franco RZ, Lovegrove JA. 2023. Nutrition and weight loss apps. ScienceDirect https://doi.org/10.1016/B978-0-323-99271-8.00006-1.

By: Stephanie Robbins

But first, coffee.

We’re all familiar with the saying, “A cup of coffee a day keeps the doctor away,” …or something like that, right?! Besides allowing us to feel more motivated to make it through the day, can coffee offer us additional health benefits as well? The National Coffee Association (2023) reported that 63% of Americans consume more coffee per day than any other beverage. Americans clearly like coffee a latte! With all this coffee consumption, it is no wonder why it is such a hot and steamy topic.

Coffee has been making splashes in the {French} press lately regarding its healthful properties and ability to prevent the development of certain chronic conditions, such as cancer; Americans are thirsty for answers! When deciphering myth versus factual sources, we must sip cautiously. If it seems too fa-brew-lous to be true, it probably is.

Let’s spill the beans

Findings from a study by Gapstur et al. (2017) suggested consuming four or more cups per day is associated with a decreased occurrence of liver cancer by 27%, as opposed to non-coffee drinkers, and drinking 2-3 cups of coffee per day can decrease the risk of developing pharyngeal cancer and cancers of the buccal area as well. Are four cups of coffee a day an excessive amount, though? According to the Food and Drug Administration (2023), 400 mg of caffeine is recognized as a safe amount for healthy adults to fit into their daily diet; this equates to 4-5 cups of coffee per day. Alternate studies have concluded a lowered risk in developing liver cancer and breast cancer in post-menopausal females with modest consumption of coffee daily (2 cups) (Pauwels & Volterrani 2021). Cool beans, right?! Affogato mention how this works. To be honest, the mechanism is still not clearly understood by scientists, but coffee does contain many active ingredients such as chlorogenic acids, cafestol, and kahweol that possess antioxidant and anti-inflammatory properties which can potentially inhibit cancer cell growth (Pauwels & Volterrani 2021). Lastly, a study by Um et al. (2020) expressed that consuming two or more cups of decaffeinated coffee instead of caffeinated coffee was affiliated with a reduced risk of colorectal cancer.

However, many studies show inconclusive results with any statistically and/or clinically relevant significance between coffee intake and the development of certain cancers; continual research on this matter is warranted.

Bottom-line

There are limitations with any self-reported human study; sometimes, subjects can fabricate information that can skew data and results. It is also important to note that lifestyle and other habits, such as cigarette smoking/tobacco use, are probable confounders to take into consideration; smoking and coffee consumption commonly go hand in hand (Pauwels & Volterrani 2021). External factors such as the type of coffee beans, roasting method, and any sugary additives to your joe need to be assessed when analyzing their effect on your health. Coffee may be a miracle for morning brain fog, but it cannot cure cancer.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Adelia “Addie” Nunnally, UGA Dietetic Intern

References

Food and Drug Administration 2023. Spilling the beans: How much caffeine is too much? Internet. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much#:~:text=For%20healthy%20adults%2C%20the%20FDA,associated%20with%20dangerous%2C%20negative%20effects. Accessed January 25 2024.

Gapstur SM, Anderson RL, Campbell PT, Jacobs EJ, Hartman TJ, Hildebrand JS, Wang Y, McCullough ML. 2017. Associations of coffee drinking and cancer mortality in the cancer prevention study-II. Cancer Epidemiol Biomarkers Prev 46: 1477-1486.

National Coffee Association. 2023. Celebrate national coffee day with latest data on America’s favorite beverage. Internet. https://www.ncausa.org/Newsroom/Celebrate-National-Coffee-Day-with-latest-data-on-Americas-favorite-beverage. Accessed January 23, 2024.

Pauwels EKJ & Volterrani D. 2021. Coffee consumption and cancer risk: An assessment of the health implications based on recent knowledge. Med Princ Pract 30: 401-411.

Um CY, McCullough ML, Guinter MA, Campbell PT, Jacobs EJ, Gapstur SM. 2020. Coffee consumption and risk of colorectal cancer in the cancer study-II nutrition cohort. Cancer Epidemiology 67: 101730.

By: Samantha Pregel

Gluten-free foods have seen a dramatic increase over the past decade and continue to rise. By 2030, the gluten free market is expected to hit $13.79 billion (Beyond Market Insights, 2023). Many individuals opt to eat gluten-free versions as they believe gluten-free automatically means it is healthier. However, this is not always the case. While there are certain populations who must avoid gluten, like individuals with celiac disease, gluten does not need to be feared.

What is gluten?

First, what exactly is gluten? Gluten is a protein found in wheat, rye, and barley. Gluten primarily comprises two proteins, glutenin and gliadin and acts as the glue and provides elasticity (Biesiekierski, 2017). Common gluten-containing products include bread, pasta, cookies, baked goods, and crackers. Gluten can also be hidden in foods like soy sauce, salad dressings, and soups made with a roux.

Who needs to avoid gluten and who does not?

Gluten is indeed harmful to certain populations. One population that needs to follow a strict gluten-free diet is individuals with celiac disease. Celiac disease is an autoimmune disease that causes the immune system to attack the villi in the small intestine when one ingests gluten (Celiac Disease Foundation, 2024). This damage to the villi leads to poor nutrient absorption, fatigue, and indigestion. As of now, the only treatment for celiac disease is to follow a strict gluten-free diet. Another population that can benefit from following a gluten-free diet is individuals with gluten intolerances or sensitivities. However, gluten does not need to be avoided by all. While the prevalence of gluten-free products has dramatically increased over the years, there isn’t sufficient evidence to suggest that eating these alternatives will provide any major health benefits compared to their gluten counterparts (Wu et al., 2015).

Nutrient differences in gluten-free and non-gluten-free foods

If you are gluten-sensitive or intolerant or simply want to try out a gluten-free diet, it is important to keep in mind there are some nutrient differences between the two. In general, gluten-free products tend to be lower in protein compared to their gluten counterparts (Wu et al., 2015). In addition, gluten-free diets tend to be lower in fiber, magnesium, potassium, vitamin E, folate, sodium, and calcium, while being higher in fat (Taetzsch et al., 2018). Therefore, if you are following a gluten-free diet, keep these nutrients in of mind to ensure you are receiving adequate amounts.

Bottom line

Gluten-free alternatives are all over the grocery store but everyone does not need to jump on this bandwagon, especially since they are more expensive. Following a strict gluten-free diet is the most important for individuals with celiac disease to prevent any internal damage to the small intestine. Gluten-free diets can also be beneficial for those with gluten intolerances or sensitivities. However, if you don’t have any sensitivities to gluten, there is no need to avoid gluten, as gluten-free does not mean that it’s healthier.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

Biesiekierski JR. (2017) What is gluten?. Journal of Gastroenterology and Hepatology, 32: 78–81. doi: 10.1111/jgh.13703.

Beyond Market Insights. “Gluten-Free Products Market Insights Report 2023-2030.” LinkedIn, 12 Oct. 2023, www.linkedin.com/pulse/gluten-free-products-market-insights-report-2023-2030-ieqwf/.

Taetzsch A, Das SK, Brown C, Krauss A, Silver RE, and Roberts, SB. (2018). Are Gluten-Free Diets More Nutritious? An Evaluation of Self-Selected and Recommended Gluten-Free and Gluten-Containing Dietary Patterns. Nutrients, 10(12), 1881. https://doi.org/10.3390/nu10121881

Celiac Disease Foundation (2024) “What Is Celiac Disease?” celiac.org/about-celiac-disease/what-is-celiac-disease/ (accessed 8 February 2024).

Wu JH, Neal B, Trevena H, Crino M, Stuart-Smith W, Faulkner-Hogg K, Yu Louie JC, and Dunford E. (2015). Are gluten-free foods healthier than non-gluten-free foods? An evaluation of supermarket products in Australia. The British Journal of Nutrition, 114(3), 448–454. https://doi.org/10.1017/S0007114515002056

By: Chloe Mullis

How many times have you heard that if it is frozen, then it must not be as “healthy” as fresh? I remember always thinking this when I worked at a fresh produce stand. How could that frozen stuff be as great as the freshly picked, farm-to-table produce? Now that I am older and wiser, I tend to reach for frozen produce due to the price difference and the storage flexibility. At your local grocery store, eleven ounces of fresh blueberries is ~$4.00, while sixteen ounces of frozen blueberries is roughly $2.50. Do you have to give up being “healthy” if you eat frozen produce? Are the nutrients strong enough to overcome the freezer?

Is the nutrient content lost when produce is frozen?

If you are anything like me, I often wonder if it is even worth eating frozen vegetables if no nutrients are present. Luckily, many studies show no noteworthy differences in the vitamins present in frozen versus fresh produce (Li et. al., 2017). When produce is frozen, it can conserve the nutrients present during freezing (Storey and Anderson, 2018). While many marketing campaigns will try to deter you from the frozen produce aisle, stand firm! There are no studies available that have been able to prove that fresh produce has a higher vitamin or nutrient content than its frozen counterpart (Storey and Anderson, 2018).

So, what are the noteworthy differences between fresh and frozen produce? 

An issue with any produce is oxidative degradation, which is the how and why produce goes bad. Oxidative degradation occurs in fresh and frozen vegetables (Bouzari et. al. 2015). Studies show slowed oxidative progression in frozen produce (Bouzari et. al. 2015). Additionally, there has been proof of increased levels of ascorbic acid, which aids in immune system support (Bouzari et. al. 2015). This means frozen produce can last longer without decreased quality and retains the nutrient levels.

Is frozen produce better than fresh?!

Studies have shown that without frozen produce, people would not reach the recommended fruit and vegetable intake (Storey and Anderson, 2018). Since we know the quality is no different, we can easily attain good quality produce, fresh or frozen, to reach our daily fruit and vegetable intake goal of about three cups of vegetables and two cups of fruit a day (USDA, 2024). A common concern and misconception with frozen produce is it has higher sodium levels, which has been proven wrong as sodium intake levels were lower in consumers of frozen produce (Storey and Anderson, 2018). Frozen produce is not inferior to fresh.

Bottom line

In conclusion, we can eat frozen fruits and vegetables with the assurance that there is no nutrient loss compared to fresh produce. While having a mix of fresh and frozen is beneficial, if only frozen is attainable for you, it is an excellent option and not a lesser alternative. Frozen produce lasts longer, retains nutrients, and is often cheaper at the grocery store. Sounds like a win to your wallet and your health to me!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed By Claire Hawkins, UGA Dietetic Intern

References: 

Bouzari A, Holstege D, and Barrett DM. (2015) Vitamin retention in eight fruits and vegetables: A comparison of refrigerated and frozen storage. Journal of Agricultural and Food Chemistry. 63 (3), 957-962.

Li L., Pegg RB, Eitenmiller RR, Chun J, and Kerrihard AL. (2017). Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. Journal of Food Composition and Analysis, 59, 8-17.

Storey M and Anderson P. (2018). Total fruit and vegetable consumption increases among consumers of frozen fruit and vegetables. Nutrition, 46, 115-121.

United States Department of Agriculture (2024). MyPlate Fruit Group. Fruits and Vegetables. One of the Five Food Groups. https://www.myplate.gov/eat-healthy/fruits (accessed 8 February 2024).

By: Ellie Getchell

Is what you see on Instagram and TikTok confusing you?

Do you see nutrition claims on social media and question if the posts are true? Influencers, oftentimes without the educational background or credentials, post their thoughts about nutrition and what works for them. Let’s be real, their advice seems great but causes a great deal of misinformation. A recent trend is discussing whether late-night snacking is causing weight gain and whether stopping this one habit will help you lose weight. After seeing this content, you may wonder if you should stop snacking after dinner, if certain foods okay to eat before bed, or how late you can eat without causing weight gain.

What do studies show?

A sweet or salty treat is many people’s favorite part of their nighttime routine, and many think eliminating this will help them reach their weight loss goals. However, this is not the case. Data suggest that negative health outcomes are not from snacks consumed at night if they are high in vitamins and minerals, lower in calories, or only a carbohydrate, fat, or protein (Kinsey & Ormsbee, 2015).

Research studies have shown negative health outcomes in populations that consume most of their calories late at night (Kinsey & Ormsbee, 2015). It becomes problematic when continual mistimed meals interrupt a person’s circadian rhythm, an internal sleep cycle, because the body cannot rotate through sleep cycles as easily while digesting food (Boege et al., 2021). When the circadian rhythm is disrupted, it leads to several consequences: eating more than normal, less physical activity, or higher blood sugar (Potter et al., 2016). The CDC recommends avoiding late-night meals because these can cause heartburn and affect blood sugar levels throughout the night (Centers for Disease Control and Prevention, 2022).

Because research indicates potential negative effects from consuming high amounts of calories at night, it is important to pay attention to what foods you are eating before bedtime.

Bottom line

If you find yourself craving food at night, I advise you to examine the meals you eat earlier in the day. Are they balanced meals with carbohydrates, proteins, and vegetables? Are you eating three balanced meals daily with snacks in between, or fewer than this? How hungry are you before you eat a meal? Are you satisfied after?

If you enjoy a snack before going to bed, I recommend choosing something small, enjoyable, and packed with vitamins and minerals. If you are concerned about weight gain from late-night snacking, consider making these small changes: eat several meals daily when hungry, eat until satisfied, and choose nutrient-dense snacks before bed.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

Boege, H. L., Bhatti, M. Z., & St‐Onge, M. (2021). Circadian rhythms and meal timing: impact on energy balance and body weight. Current Opinion in Biotechnology, 70, 1–6. https://doi.org/10.1016/j.copbio.2020.08.009.

Kinsey, A. W., & Ormsbee, M. J. (2015). The health Impact of nighttime Eating: Old and new Perspectives. Nutrients, 7(4), 2648–2662. https://doi.org/10.3390/nu7042648.

Potter, G. D., Skene, D. J., Arendt, J., Cade, J., Grant, P. J., & Hardie, L. J. (2016). Circadian rhythm and sleep disruption: causes, metabolic consequences, and countermeasures. Endocrine Reviews, 37(6), 584–608. https://doi.org/10.1210/er.2016-1083.

Centers for Disease Control and Prevention. Sleep for a good cause. (2022, July 28). https://www.cdc.gov/diabetes/library/features/diabetes-sleep.html (accessed 8 February 2024).

By: Amy Yepifantsev

Overview

Juice cleanses have become popular in the media, but what are they all about? These diets consist of consuming only fruit and vegetable juices for several days to aid in weight loss and “detoxify” the body. The weight loss results from caloric restriction since fruits and vegetables are often low in calories. Detoxification, on the other hand, cannot be done through food intake. Our bodies are equipped with organs and systems that clear any toxins that we come into contact with. Although these systems can be supported by nutritional interventions, consuming certain foods will not clear toxins (Tufts University, 2023).

Is there hope?

A study following twenty individuals found significant weight loss following a three-day juice cleanse. This weight loss was maintained for two weeks after the cleanse. This trial focused on the gut microbiome and found that this diet has significant effects on the composition of the intestinal microbiota, which aids in digestion and immune support. The bacteria associated with high body weight decreased, while those associated with low body weight increased. Despite these promising results, researchers concluded that more studies must be done to fully understand the connection between the microbiome and weight loss (Henning et al., 2017).

Negative side effects

When the body enters starvation mode, metabolism slows down to utilize every calorie it receives. This is why it is common to see people gain back the weight they lost following a highly restrictive diet (Benton & Young, 2017). In other words, highly restrictive diets are not sustainable for long periods of time. Another potential issue is that certain fruits/vegetables commonly found in juices can interact with medications. For example, a woman who went on a grapefruit juice cleanse started experiencing negative side effects and was admitted to a hospital. The practitioners found that the grapefruit juice was interfering with her antipsychotic medication and mimicking an overdose (Cinderella et al., 2021). Grapefruit is just one example, but there are other known food and drug interactions that could pose a threat. Lastly, this type of restrictive diet can promote unhealthy eating behaviors, such as an eating disorder. If a person were to complete a juice cleanse and be satisfied with the results, they may potentially continue limiting their caloric intake to a point that becomes unhealthy (Bóna et al., 2018).

The bottom line

When deciding if juice cleanses are worth trying, the consequences outweigh the potential benefits. There is little evidence to suggest that juice cleanses help with long-term weight loss and no evidence to show that they “detoxify” the body. Going on a juice cleanse can slow your metabolism, negatively affect your medications, and promote unhealthy eating behaviors. Adding 100% fruit or vegetable juice to your diet is a great way to increase your intake, but it is dangerous to solely consume juices for days at a time.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist (RDN) can help you sift through messages that promote health versus hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org/find-a-nutrition-expert.

Reviewed by Sierra Woodruff, UGA Dietetics Intern

References

Benton, D., & Young, H.A. (2017). Reducing calorie intake may not help you lose body weight. Perspect Psychol Sci 12(5), 703–714. https://doi.org/10.1177/1745691617690878

Bóna, E., Forgács, A., & Túry, F. (2018). Potential relationship between juice cleanse diets and eating disorders. A qualitative pilot study. Orvosi hetilap 159(28), 1153–1157. https://doi.org/10.1556/650.2018.31090

Cinderella, M. A., Morell, B., & Munjal, S. (2021). Grapefruit Juice Cleanse Mimicking Quetiapine Overdose: Case Report and Review of Literature. Journal of clinical psychopharmacology 41(6), 690–692. https://doi.org/10.1097/JCP.0000000000001469

Henning, S. M., Yang, J., Shao, P., Lee, R. P., Huang, J., Ly, A., Hsu, M., Lu, Q. Y., Thames, G., Heber, D., & Li, Z. (2017). Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Scientific reports 7(1), 2167. https://doi.org/10.1038/s41598-017-02200-6

Ruxton, C. H. S., & Myers, M. (2021). Fruit Juices: Are They Helpful or Harmful? An Evidence Review. Nutrients 13(6), 1815. https://doi.org/10.3390/nu13061815

Tufts University. (2023, April 24). Is a “Juice Cleanse” Right for You? https://www.nutritionletter.tufts.edu/general-nutrition/is-a-juice-cleanse-right-for-you/

What is Celiac Disease?

Celiac disease is a medical condition where the body has an immune response when gluten is eaten (Agency for Healthcare Research and Quality, 2014). Gluten is a protein found in wheat, rye, barley, and malt (Academy of Nutrition and Dietetics, 2024a). When people with celiac disease eat gluten, it can cause damage to their small intestine (Academy of Nutrition and Dietetics, 2024a). The treatment for this condition is removing gluten from the diet, known as the gluten-free diet (Academy of Nutrition and Dietetics, 2024b). You may have seen people without celiac disease use the gluten-free diet as a weight loss or diet-improvement tool on social media, but it is not all that it is hyped up to be.

Why can’t just anyone eat gluten-free?

The limited choice of food products in the gluten-free diet usually makes people consume more excess proteins, fats, and sugar (Saturni et al., 2010). Removing gluten from your diet without a medical reason can decrease fiber consumption because the composition of many gluten-free foods is starches and refined flours with low content fiber for more palatability (Diez-Sampedro et al., 2019). During refinement, the outer layer of grain, containing most of the fiber, is removed (Saturni et al., 2010). People may also be at risk of deficiencies in vitamins and minerals like calcium, magnesium, zinc, B12, and vitamin D, which must come from food sources (Diez-Sampedro et al., 2019). These compenets of the gluten-free diet without proper education and diagnosis can have negative effects on overall health, such as increased risk for obesity and coronary heart diseas (Saturni et al., 2010). Therefore, before choosing to eliminate gluten from your diet, talk to a medical professional to see if it is right for you.

What should you do if you are trying to eat healthier?

If you are trying to eat healthier, following the Dietary Guidelines of Americans (DGA) is a great place to start. The DGA advises what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease (United States Department of Agriculture, 2020). It is made for all life stages and those who are healthy (United States Department of Agriculture, 2020). You can read the DGA here: https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics 2024a. Celiac Disease Nutrition Therapy (2023). Internet: https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=162 (accessed 23 January 2024). In: Nutrition Care Manual®.

Academy of Nutrition and Dietetics 2024b. Celiac Disease: An Introduction. Internet: https://www.eatright.org/health/health-conditions/celiac-disease/celiac-disease-an-introduction (accessed 23 January 2024).

Diez-Sampedro Ana, Olenick Maria, Maltseva Tatayana, Flowers Monica. 2019. A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. J Nutr Metab. 2019:2438934.

Evidence-based Practice Center Systematic Review Protocol Project Title: Diagnosis of Celiac Disease. Agency for Healthcare Research and Quality 2014.

Santurni Letizia, Ferretti Gianna, Bacchetti Tiziana. 2010. The Gluten-Free Diet: Safety and Nutritional Quality.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 25 January 2024).

By: AnnaLisa Hutchinson

Since their creation, wellness juices have been in demand as a “cure-all” beverage choice. People make wellness juices by juicing fruits or vegetables (often using a juicer or blender) and discarding the fibrous pulp, skin, and seeds through straining. Sometimes, spices such as black pepper, turmeric, cayenne pepper, or even white or apple cider vinegar are added. Many people consume supplementary wellness beverages as part of a cleanse or to address some physiological problem. But what does the science say?

The Detox Hoax

Detoxification is the process in which the body transforms toxins into an excretable format. The term detox is often used to promote wellness juices and their benefits. Contrary to popular belief, wellness juices cannot detox the body. The liver, kidneys, and colon play an integral role in toxin elimination so the body can function optimally. Rather than viewing foods or wellness juices as detoxifying, incorporate plenty of fluids, high fiber, and fermented foods that support the body’s natural detoxifying physiology (Academy of Nutrition and Dietetics 2024a).

Breaking Down the Nutrition of Wellness Juices

Wellness juices lack some essential components that fruits and vegetables can provide. Typically, wellness juices consist of simple carbohydrates, vitamins, and minerals. Wellness juices are also high in natural sugars, which can spike blood glucose, and a significant reason for this is the lack of fiber. Fiber helps reduce the spike in blood glucose, increases feelings of satiety, and reduces the risk of cancer and heart disease (Academy of Nutrition and Dietetics 2024b). Moreover, the nutritional potency of fruits and vegetables is often found in pulp, seeds, or skin of produce, and nutrient retention decreases after juicing (Bhardwaj et al.  2022).

Wellness Juices and Weight Loss

Promoting wellness juices for weight loss is the primary reason the trend is so successful since they are so low in calories. According to the USDA (Food Data Central 2024), a typical wellness juice contains around 70 calories. When used as a meal replacement or as part of a cleanse with no other nutrients provided, it could cause a severe calorie deficit. The Dietary Guidelines for Americans recommend that the average adult consume over 1,800 calories per day to sustain physiological functions (United States Department of Agriculture 2020). Just because there is an initial weight loss doesn’t mean that the weight loss is sustainable. When consuming wellness juices, it is vital to consume sufficient energy daily.

The Real Squeeze

Wellness juices are built on a surface of ideals. Wellness juices don’t detox the body, provide sufficient energy or essential nutrients, or support sustainable weight loss. Instead of making or buying that juice or starting that trendy new cleanse, nourish your body with foods full of fiber, carbs, protein, and healthy fats. (United States Department of Agriculture, 2020).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed By Quadarius Whitson, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics 2024a. What’s the Deal with Detox Diets?. Internet: https://www.eatright.org/health/wellness/diet-trends/whats-the-deal-with-detox-diets (Accessed 24 January 2024). In. Eat Right®.

Academy of Nutrition and Dietetics Evidence Analysis Library 2024b. Position of the American Dietetic Association: Health Implications of Dietary Fiber. Version Current 2015. Internet: https://www.andeal.org/vault/2440/web/JADA_Fiber.pdf (accessed 24 January 2024).

Good DJ. Appendix. 1st ed. In: Good DJ, ed. Practical Metabolic Nutrition: A Systems Approach to Vitamins and Minerals. Dubuque, IA: Kendall-Hunt Publishing, 2017: 253-299

Bhardwaj, K., Najda, A., Sharma, R., Nurzyńska-Wierdak, R., Dhanjal, D. S., Sharma, R., Manickam, S., Kabra, A., Kuča, K., & Bhardwaj, P. (2022). Fruit and Vegetable Peel-Enriched Functional Foods: Potential Avenues and Health Perspectives. Evidence-Based Complementary and Alternative Medicine. https://doi.org/10.1155/2022/8543881

United States Department of Agriculture Food Data Central 2023. Vegetable & Fruit  Juice. Internet: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2039836/nutrients (accessed 25 January 2024).

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 24 January 2024).

By: Holly Cothern

Time to bust another nutrition-related myth! Many people believe that eating dairy products can cause or contribute to a cold by producing mucus. Before pointing fingers at the cows, check out the facts below as we unravel the relationship (or lack thereof) between dairy and mucus production.

Does Milk Cause Mucus?

No! Milk and other dairy products do not cause an increase in nasal secretions, upper or lower respiratory congestion, or cough (Wüthrich et al., 2005). Still, some parents fear that dairy consumption can cause respiratory distress for children with asthma. Not to fear: Evidence shows that drinking cow’s milk does not lead to symptoms such as bronchial inflammation or bronchial congestion in asthmatic or non-asthmatic children (Koren et al., 2020). Although some people may notice what feels like a thick liquid coating their mouth and throat after drinking milk, this sensation is just the milk mixing with saliva and is only temporary (Arney & Pinnock, 1993)

Is Dairy Okay to Eat When You Have a Cold? 

Yes! In fact, consuming dairy during a cold or flu is encouraged given the nutritional properties of milk: it is an excellent source of vitamin B12, vitamin B2, calcium, phosphorus, vitamin A, and vitamin D, and provides the body with carbohydrates, fat, and protein (Górska-Warsewicz et al., 2019). Consuming probiotic-fermented dairy products has also been shown to be protective against respiratory tract infections, so consider grabbing your favorite probiotic dairy products like low-fat yogurt or kefir the next time you are grocery shopping this flu season! (Rashidi et al., 2021).

The Bottom Line

Don't let the old fable that dairy causes phlegm discourage you from drinking milk. Rest assured, there is no evidence linking dairy to mucus production. If you are not lactose-intolerant or allergic, pasteurized dairy products are safe to drink, whether you have the flu or are perfectly healthy! If you happen to catch a cold, grab a glass of milk or a cup of probiotic yogurt to support and nourish your body while you’re sick. Research indicates that consuming dairy may help protect against inflammation (Nieman et al., 2021). Remember that milk alone cannot fight off or prevent a cold or the flu. Following recommendations from the Dietary Guidelines for Americans and MyPlate is a great way to achieve a balanced and healthful diet (learn more at www.myplate.gov).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist (RDN) can help you sift through messages that promote health versus hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA Dietetic Intern

References

Arney, W. K., & Pinnock, C. B. (1993). The milk mucus belief: Sensations associated with the belief and characteristics of believers. Appetite, 20(1), 53–60. https://doi.org/10.1006/appe.1993.1005

Górska-Warsewicz, H., Rejman, K., Laskowski, W., & Czeczotko, M. (2019). Milk and Dairy

Products and Their Nutritional Contribution to the Average Polish Diet. Nutrients, 11(8), 1771. https://doi.org/10.3390/nu11081771

Koren, Y., Armoni Domany, K., Gut, G., Hadanny, A., Benor, S., Tavor, O., & Sivan, Y. (2020). Respiratory effects of acute milk consumption among asthmatic and non-asthmatic children: A randomized controlled study. BMC Pediatrics, 20(1), 433. https://doi.org/10.1186/s12887-020-02319-y

Nieman, K. M., Anderson, B. D., & Clfelli, C. J. (2021). The Effects of Dairy Product and Dairy

Protein Intake on Inflammation: A Systematic Review of the Literature. Journal of the American College of Nutrition, 40(6), 571–582. https://doi.org/10.1080/07315724.2020.1800532

Perdijk, O., van Splunter, M., Savelkoul, H. F. J., Brugman, S., & van Neerven, R. J. J. (2018). Cow’s Milk and Immune Function in the Respiratory Tract: Potential Mechanisms. Frontiers in Immunology, 9, 143. https://doi.org/10.3389/fimmu.2018.00143

Pinnock, C. B., Graham, N. M., Mylvaganam, A., & Douglas, R. M. (1990). Relationship between milk intake and mucus production in adult volunteers challenged with rhinovirus-2. The American Review of Respiratory Disease, 141(2), 352–356. https://doi.org/10.1164/ajrccm/141.2.352

Rashidi, K., Razi, B., Darand, M., Dehghani, A., Janmohammadi, P., & Alizadeh, S. (2021).

Effect of probiotic fermented dairy products on incidence of respiratory tract infections: A systematic review and meta-analysis of randomized clinical trials. Nutrition Journal, 20(1), 61. https://doi.org/10.1186/s12937-021-00718-0

By: Abbi Haley

What is the "Carnivore Diet"?

The "carnivore diet” is very controversial in the medical professional community and is based almost entirely on animal products, excluding most plant-based foods (Lennerz 2021). So, forget the fruits; this restrictive diet only allows followers to eat meat, fish, and animal products like eggs or dairy.

Are there any benefits to this diet?

Some influencers report that this diet makes them feel better and "healthier." In trials investigating the effects of the carnivore diet, adults consuming the diet reported few adverse effects and high satisfaction (Lennerz 2021). However, another study reported switching out their red meat consumption for plant-based protein had favorable changes in their blood cholesterol levels (Guasch-Ferre 2019). The long-term effects of the carnivore diet are unknown, but health professionals are concerned that the diet may lead to an increased risk of obesity, heart disease, cancer, and diabetes (Schmidt, 2023).

So, what is a better alternative?

A well-balanced diet rich in protein, carbohydrates, and healthy fats is a great place to start. USDA’s MyPlate is a helpful resource to ensure you are including all the major food groups in your meal. A typical meal should include fruits, vegetables, grains, and a protein source. Including whole grains, such as whole wheat bread and brown rice, and lean proteins, such as chicken, seafood, beans, and tofu, can help create a balanced meal. Similarly, the Mediterranean diet, recognized by the World Health Organization as a healthy eating plan, focuses on vegetables, fruits, and healthy fats, such as olive oil and lean meats, allowing for more flexibility when planning your meals (Mayo Clinic, 2023). Remember that including variety is essential in maintaining a healthy diet, which is why many of these restrictive diets are not great options for long-term health.

Bottom line

Overall, many diets that you see on social media are not recommended by health professionals and can lead to negative health outcomes. Any diet that restricts entire food groups and is not sustainable for the long term is most likely not nutritionally balanced or optimal for your health. A diet that is well-balanced and fits your lifestyle is the best option.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

Guasch-Ferré, M., Satija, A., Blondin, S. A., Janiszewski, M., Emlen, E., O'Connor, L. E., Campbell, W. W., Hu, F. B., Willett, W. C., & Stampfer, M. J. (2019). Meta-Analysis of Randomized Controlled Trials of Red Meat Consumption in Comparison With Various Comparison Diets on Cardiovascular Risk Factors. Circulation, 139(15), 1828–1845. https://doi.org/10.1161/CIRCULATIONAHA.118.035225

Lennerz, B. S., Mey, J. T., Henn, O. H., & Ludwig, D. S. (2021). Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet". Current developments in nutrition, 5(12), nzab133. https://doi.org/10.1093/cdn/nzab133

Mayo Clinic Staff 2023. Mediterranean diet for heart health. Internet: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 (accessed 26 January 2024).

Mayo Foundation for Medical Education and Research. (2023, July 15). Mediterranean diet for heart health. Mayo Clinic.

Schmidt T. 2023. A meat-only diet is not the answer: Examining the carnivore and Lion Diets. Mayo Clinic Press. Internet: https://mcpress.mayoclinic.org/nutrition-fitness/a-meat-only-diet-is-not-the-answer-examining-the-carnivore-and-lion-diets/

United States Department of Agriculture 2024. MyPlate. Internet: https://www.myplate.gov (accessed 26 January 2024).

By: Hannah Jackson

From peach rings to ocean water, many tasty and exciting flavored water recipes have flooded the TikTok space. The promoters of flavored water have claimed it has improved their hydration status much more than regular water and has aided in weight loss. This all sounds very exciting, but how accurate are these claims? And are flavor packets and skinny syrups beneficial for hydration?

What is WaterTok Anyway?

The Academy of Nutrition and Dietetics recommends that women consume 9 cups of water daily and men consume 13 cups (Academy of Nutrition and Dietetics, 2022). These recommendations are the starting point, but needs vary depending on the person. Regardless, these numbers seem daunting. Because of this, there are several “life hacks” on how to get in those daily cups without getting bored. The latest craze is WaterTok, a TikTokers community that flavors water and shares its recipes. Such recipes include sugar-free liquid or powdered flavorings and syrups. While these fun drinks can aid your hydration status for those who never consume water, they are not a replacement for unflavored water.

But it's Water, Right?

Too much of anything can have adverse effects, and flavored water is no different. Artificial sweeteners like aspartame and saccharin have no nutritional value but can cause adverse effects on consumers. High-sugar alcohol consumption can have serious adverse effects, including gastrointestinal discomfort, weight gain, and type 2 diabetes (Harvard School of Public Health, 2023). These are far from the claims influencers often promote, but the risks are real. Remember this before refilling your 64oz tumbler with bubblegum water three times in one day.

How Do I Know if I’m Dehydrated?

If you are unsure of your hydration status, check your urine. Healthy individuals can use urine color and odor as markers of hydration. If your urine is dark and odorous, this is a sign of dehydration (Mayo Clinic, 2023; Pang et al., 2021). If your urine is pale yellow with no odor, you are likely well hydrated! If your urine is perfectly clear, dialing back the water consumption might be a good idea (University of Maryland Medical System, 2024). What you eat and drink can change color and odor, so stay in tune with your body. It will tell you what it needs.

I HATE Water - What Now?

If you're not ready to commit to plain water, don't fret. There are other ways to flavor your water in ways your body will enjoy. Adding fresh or frozen fruit to water packs a sweet punch to keep you reaching for your glass. Remember your veggies - cucumber and celery are other refreshing options. Also, adding herbs such as rosemary and thyme can provide a new and unique flavor to water. If you're interested in learning more but need help figuring out where to start, MyPlate.gov has plenty of great recipes!

The Bottom Line

WaterTok, unfortunately, is not going to solve your hydration and weight loss goals. There is still room for flavored water in your diet in moderation. Too much may cause adverse effects that can last long term. Check your urine color and odor to ensure you are hydrated and not overconsuming flavored waters. So, you don't have to ditch your cotton candy water altogether, but remember your good friend, plain H2O.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics. How Much Water Do You Need? June13, 2022. Internet:  https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need (accessed January 23, 2024).

Harvard School of Public Health. Low-Calorie Sweeteners. July 2023. Internet: https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/ (accessed January 23, 2024).

Mayo Clinic. Urine Color. January 10, 2023. Internet: https://www.mayoclinic.org/diseases-conditions/urine-color/symptoms-causes/syc-20367333  (accessed January 23, 2024).

Pang, M. D., Goossens, G. H., Blaak, E. E. (2021). The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Frontiers in Nutrition, 7, 598340 https://doi.org/10.3389/funt.2020.598340.

University of Maryland Medical System. Top Reasons Sugar Alcohols May Not Be A Good Sugar Substitute. Internet: https://health.umms.org/2022/02/24/sugar-alcohols/#:~:text=The%20safe%20recommended%20intake%20of,to%20spikes%20in%20blood%20sugar (accessed February 8, 2024).

It is a common belief that people should avoid red meat due to its potential to harm one’s health. While there is some evidence that suggests that red meat could lead to the development of cancer, it has only been true when consumed in large amounts (Farvid et al. 2021). Believe it or not, consuming red meat can be a part of a healthy diet when consumed in the recommended amounts.

Are Red Meats Harmful When Consumed?

The International Agency for Research on Cancer (IARC), the specialized cancer agency of the World Health Organization (WHO), plays a significant role in identifying what causes cancer in humans (World Health Organization, 2023). Upon evaluation, the World Health Organization (2023) experts place potential cancer-causing items into the following groups:

· Group 1: Carcinogenic to humans

· Group 2A: Probably carcinogenic to humans

· Group 2B: Possibly carcinogenic to humans

· Group 3: Not classifiable as to its carcinogenicity in humans           

Red meats are classified as Group 2A, meaning that based on limited evidence, the WHO classifies them as probably carcinogenic to humans. This type of classification has limited evidence showing positive associations between eating red meat and developing cancer. WHO also announced that consuming red meat has not been proven to cause cancer (World Health Organization, 2015).

Choosing Lean Red Meats

Despite the numerous articles persuading people to avoid red meats, many reliable sources guide the consumption of red meats in moderation (United States Department of Agriculture, 2020). The Dietary Guidelines for Americans (2020) inform the public of the need to consume nutrient-dense foods, including proteins. The DGA (2020) further details the importance of proteins and advises consumers it is suitable to consume red meats in lower amounts.

What are the Health Benefits of Consuming Red Meats?

Lean red meats hold several nutrition-related benefits, including containing eight essential amino acids and being a source of highly bioavailable protein, meaning the body can use this protein (Wyness, 2016). Lean red meats contain other macronutrients such as fats and micronutrients such as iron and magnesium (Wyness, 2016).

So, how much red meat is safe to consume? According to the World Cancer and Research Fund International (2022), one should consume no more than three portions of red meat per week, equivalent to about 12-18 ounces of cooked weight.

Bottom Line

In conclusion, red meat, specifically lean red meats, can be a great addition to one’s diet if consumed in moderation. Grocery stores offer various choices of lean red meats, such as round steaks, top sirloin, and lean ground beef, so do not be afraid to keep these in mind when thinking about what to cook for dinner!

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

Farvid, M. S., Sidahmed, E., Spence, N. D., Mante Angua, K., Rosner, B. A., & Barnett, J. B. 2021. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. European journal of epidemiology, 36(9), 937–951.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 24 January 2024).

World Cancer Research Fund International. Limit Red and processed meat. 2022. Internet: https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-red-and-processed-meat/#:~:text=Dietary%20goal,%2C%20if%20any%2C%20processed%20meat (accessed 24 January 2024).

World Health Organization. Agents Classified by the IARC Monographs. 2023. Internet: https://monographs.iarc.who.int/agents-classified-by-the-iarc/ (accessed 5 February 2024).

World Health Organziation. Q&A on the Carcinogenicity of the Consumption of Red Meat and Processed Meat. 2015. Internet: https://www.iarc.who.int/wp-content/uploads/2018/11/Monographs-QA_Vol114.pdf (accessed 24 January 2024).

Wyness L. 2016. The role of red meat in the diet: nutrition and health benefits. The Proceedings of the Nutrition Society, 75(3), 227–232.

By: Lilli Garner

“What I eat in a day” (WEIAD) videos - popular on platforms such as YouTube and TikTok - have existed for a while and have grown in popularity in recent years. These videos can serve as fun recipe and lifestyle inspiration for viewers. On the other hand, many influencers do not provide the disclaimer that the video is just a snapshot of their life and that their normal diet varies, which can create unrealistic expectations for viewers.

Comparison and its Issues

While social media can be a great way to connect with others, it can also make self-comparison easier. Studies have linked social media as a plausible risk factor for developing an eating disorder (Dane and Bhatia 2023). In other words, WIEIAD content has the potential to pose a threat to viewers. For instance, imagine you are an individual struggling with body image and disordered eating. You are scrolling through your YouTube recommend page, and you see yet another viral influencer showing their toned body in the thumbnail of a video titled, “What I eat in a day.” You may see this video and think well, if I just eat what she is eating, I can look like that, too. In reality, many factors go into how an individual looks and their nutritional needs, such as genetics, lifestyle, and environment. WIEIAD content reinforces the idea that "clean" eating leads to a healthy body type that is desirable and worthy of moral virtue (Topham and Smith 2023). This type of content can even plant seeds of doubt in individuals who are not initially dissatisfied with their bodies; individuals already eating a sustainable diet may feel the need to change unnecessarily to become more like the influencer they are watching. What's more, the majority of these influencers do not have the education or credentials to be offering health or wellness advice.

A Different View

Humans learn by watching others; by watching how much and what another individual is eating, we begin to feel differently about our own consumption in comparison (Polivy 2017). This behavior can be problematic if the videos are promoting a restrictive diet. On the other hand, this human behavior could be helpful for those who struggle with restrictive eating (Polivy 2017). For instance, if the viewer is undereating, a WIEIAD video showing a content creator eating medium to large portions may influence the viewer to increase their portions. In other words, a WIEIAD video could actually play a role in moving an individual away from their restrictive habits. Another positive take on WIEIAD content is that watching a WIEIAD video may make individuals feel less alone during their meal times and inspire them to cook and explore more with their own food.

Bottom Line

Proceed with caution when exploring WIEIAD content. It can be harmful to sensitive populations such as adolescents and individuals already struggling with body issues and disordered eating habits. Take some time to evaluate your relationship with food and body image before clicking play, and ensure that the creator you are watching promotes healthy, non-restrictive eating habits.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

Dane A, Bhatia K. The social media diet: A scoping review to investigate the association between social media, body image and eating disorders amongst young people. PLOS Glob Public Health. 2023 Mar 22;3(3):e0001091. doi: 10.1371/journal.pgph.0001091. PMID: 36962983; PMCID: PMC10032524.

Polivy, J. What’s that you’re eating? Social comparison and eating behavior. J Eat Disord 5, 18 (2017). https://doi.org/10.1186/s40337-017-0148-0

Topham, J., & Smith, N. (2023). One day of eating: Tracing misinformation in ‘What I Eat In A Day’ videos. Journal of Sociology, 59(3), 682-698. https://doi.org/10.1177/14407833231161369

By: Leah Capomaccio

The Dietary Guidelines for Americans (DGA) is a set of evidence-based recommendations for nutrition and physical activity designed by health professionals (United States Department of Agriculture, 2020). The DGA recommends that most Americans eat at least 2 servings of fruit and 3 servings of vegetables per day, also called the “5-a-day” recommendation. While meeting this recommendation may seem daunting, frozen produce can be a money- and time-saving option. Frozen fruits and vegetables can be purchased prechopped or whole, and fruit or vegetable medley options can provide a variety of flavors and nutrients. Given these potential health and financial benefits, why aren’t people taking advantage of frozen produce options?

Myth: Frozen Produce is “less nutritious”

A common misconception that keeps people from buying frozen fruits and vegetables is that they are lower in quality, less nutritious, and more processed than fresh fruits and vegetables. According to a study conducted by the American Chemical Society, after processing and storage, most frozen fruits and vegetables have the same, if not more, nutrient content compared to fresh produce (Bouzari et al. 2015a). Nutrients like magnesium, iron, calcium, zinc, and fiber were well preserved between fresh and frozen options (Bouzari et al. 2015b). Additionally, it is important to look at nutrition labels for added sodium or saturated fats that may be added to some frozen produce products so that you can make informed choices when meeting the DGA’s 5-a-day recommendation.

Find Fruits and Vegetables that Fit You!

The most important aspect of picking fruits and vegetables is that they fit your needs and food preferences. Fresh and frozen produce options are equally nutritious and can both be used to meet the DGA’s 5-a-day recommendation. With this in mind, purchase produce that you enjoy! If you prefer the taste of roasted fresh vegetables compared to frozen, purchase the fresh vegetable options. If eating fresh fruits before they expire is difficult, purchasing frozen fruits may be an alternative that reduces food waste and saves money–all while meeting your nutrition goals. Pro Tip: Wash, cut, and freeze any remaining fresh fruits or vegetables before they expire for nutritious smoothies and soups!

Bottom Line

The misconception that frozen produce options are less nutritious than fresh produce is false. Research shows fresh and frozen fruits and vegetables have similar amounts of vitamins and minerals. Frozen produce tends to maintain those nutrients for longer periods compared to fresh produce options. Eating various fruits and vegetables is best to meet the DGA’s 5-a-day recommendation and your nutrient needs; whether they are fresh or frozen is up to you!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Julia Lance, UGA Dietetic Intern

References

Bouzari A, Holstege D, Barrett DM. Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015a Jan 28;63(3):957-62.

Bouzari A, Holstege D, Barrett DM. Mineral, fiber, and total phenolic retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage. J Agric Food Chem. 2015b Jan 28;63(3):951-6.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 22 January 2024).

By: Ella Bennett

The Facts

Many believe that eating a vegetarian or vegan diet or avoiding all animal-based products is the best way to go. However, do you ever think of what you miss out on when skipping over animal-based proteins? In total, there are twenty amino acids, or building blocks, that make up proteins. Nine of these are known as “essential amino acids” because the body cannot make them on its own, and they must come from the diet. These amino acids are needed for the body’s muscle growth and repair and energy and hormone production. Consuming enough amino acids throughout the day is important, and depending on the food source, the amino acid levels may differ. Amino acids are found in much smaller amounts in plant proteins (soy products, nuts, beans) when compared to animal proteins (chicken, beef, milk). Essential amino acids from animal sources are more digestible, available in higher amounts, and easier to use in the body when compared to plant proteins (Day et al., 2022).

The Myths

While vegetarian diets play a role in lowering the risk of heart disease, can lower cholesterol, and are high in fiber, the diet is not a cure-all for other diseases or conditions. Evidence-based research studies show a link between low-fat, high-fiber diets and a lower risk of heart disease, but that does not mean this diet will prevent other diseases like cancer, stroke, or Alzheimer's disease. One study found no difference between vegetarian and non-vegetarian diets when trying to prevent or reduce the risk of strokes, cancer, or other diseases (Jabri et al., 2021). Vegetarian diets can be beneficial in reducing the risk of heart disease, but eating a balanced diet, exercising regularly, and visiting your primary care physician are all needed to reduce the risk for disease and stay healthy.

The Bottom Line

Ultimately, we all need to eat what is best for our mental and physical health. A plant-based diet might be a good alternative if eating animal-based proteins conflicts with these reasons. Make sure you get enough plant protein by focusing on food variety. For example, beans and rice or peanut butter and whole grain toast are balanced plant-based options. To incorporate more plant-based proteins into your non-vegan diet, try switching out chicken or beef once or twice per week with beans, nuts, or soy products. A well-rounded diet of various fruits, vegetables, protein, dairy, and grains is essential to maintain your health goals and prevent disease (United States Department of Agriculture, 2020).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Applebaum, UGA Dietetic Intern

References

Day, L., Cakebread, J.A., Loveday, S.M. 2022. Food proteins from animals and plants: differences in the nutritional and functional properties. Trends in Food Science and Technology 119:428-442.

Jabri, A., Kumar, As., Verghese, E., Alameh, A., Kumar, An., Shahzeb Khan, M., Khan, S.U., Michos, E.D., Kapadia, S.R., Reed, G.W., Kalra, A.. 2021. Meta-analysis of effect of vegetarian diet on ischemic heart disease and all-cause mortality. American Journal of Preventative Cardiology 7.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 25 January 2024)

By: Rachel Gibbs

In the pursuit of a restorative night’s rest, many have begun to swap out their melatonin gummies for a glass of tart cherry juice. Previously, tart cherry juice has been known for its anti-inflammatory benefits for athletes and their recovery, but recent recognition of its melatonin content has led people to choose this sleep aid. But are the supposed sleep benefits of tart cherry juice a myth, or does it truly work as a sleep elixir? Let’s delve into the comparison between tart cherry juice and melatonin, exploring whether this beverage should primarily be recognized for its anti-inflammatory effects or if it stands its ground as a contender in the realm of sleep aids.

The Research

Within the athletic world, tart cherry juice has been proposed to enhance exercise recovery by reducing pain and inflammation (Levers et al. 2015). For the general population, tart cherry juice has gained traction as a sleep aid after research has shown that supplementation increased time in bed, total sleep time, and sleep efficiency (Sinclair et al. 2022). The reason for these results is that there is a component in tart cherries that helps reduce how our body reacts to inflammation. From here, it is thought that reduced inflammation can improve disordered sleep (Losso et al. 2019).

Effectiveness

Can tart cherry juice really replace my melatonin supplement? The answer depends on dosage. One study showed that the amount of melatonin in 100g of cherries was equal to 0.135 micrograms, with the recommended dosage of melatonin between 0.5 and 5 mg (Losso et al. 2019). Breaking this down, there is a significantly smaller concentration of melatonin in tart cherry juice. Therefore, the sleep benefits of tart cherry juice are from a combination of other compounds rather than the melatonin content alone (Losso et al. 2019).

What to Watch Out For

Even though the concentration of melatonin in tart cherry juice is much lower than a melatonin supplement, it is more natural than hypnotic medications. This means that the likelihood of developing immunity to its effects or experiencing adverse side effects, commonly associated with full-dosage supplements, is reduced. For instance, taking a large dose of melatonin has the potential to interfere with other medications, therefore leading to mild side effects such as headaches, dizziness, vomiting, or nausea (Auld et al. 2017).

Bottom line

At the end of the day, there are a number of factors affecting sleep quality and how easily someone falls asleep. This means that melatonin consumption, in the form of a supplement or within tart cherry juice, is not a catch-all fix. Being conscious of what could be impacting your sleep health is the first step to improve sleep, leaving the use of melatonin as a resource rather than depending solely on it.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Skylar Mercer, UGA Dietetic Intern

References:

Auld F, Maschauer EL, Morrison I, Skene DJ, Riha R. 2017. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Med Reviews 34: 10-22.

Levers K, Dalton R, Galvan E, Goodenough C, O’Connor A, Simbo S, Barringer N, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Krieder RB. 2015. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. J Int Soc Sports Nutr. 16:12:41.

Losso JN, Finley JW, Karki N, Liu AG, Pan W, Prudente A, Tipton R, Yu Y, Greenway FL. 2019. Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. Am J Ther. 25(2): 194-201.

Sinclair J, Bottoms L, Dillon S, Allan R, Shadwell G, Butters B. 2022. Effects of montmorency tart cherry and blueberry juice on cardiometabolic and other health-related outcomes: a three-arm placebo randomized controlled trial. Int J Environ Res Public Health 19 (9): 5317.

By: Aria Volpe

What exactly is gut health, and why is it important?

The gut microbiota is a complex interplay of living microbes in the intestines that are involved in the metabolism, immunity, and the overall health of its host (that’s us!). Our microbiome plays a key role in developing and maintaining our immune system– basically, our body’s way of fighting off harmful substances– and can even influence the development of chronic diseases (Hills et al, 2019). Recent studies show that diet profoundly outweighs other factors, like a person’s genes, that contribute to the overall function and makeup of their gut microbiota (Hills et al., 2019). This is good news for you and me because this means that the choices we make in our day-to-day eating can shape how healthy our gut will be. Our intestines are home to 10 to 100 trillion microbes– about 10 times more than the total number of human cells in our bodies (Hills et al., 2019). We rely heavily on the "good" bacteria in our gut to provide layers of protection against getting sick, but the health of our microbiota is responsible for so much more.

How Does it Affect Mood?

Outside of supporting our immune system and microbial health, a healthy gut microbiome has been found to positively affect mood, behavior, and even sleep. Nerve endings in the gut travel up to the central nervous system (CNS) and can ultimately contribute to our mood (Appleton, 2018). The ability of the gut and brain to communicate with each other is known as the “gut-brain axis,” and mental health disorders, such as depression, run parallel with the state of health of this axis. Studies show that maintaining or restoring the body’s normal state of gut microbiota helps in the prevention and therapy of mental health disorders (Liang, 2018). In short, our diet can help balance the microbiota in our gut in order to positively impact our brain health.

The Bottom Line

While eating in a way that supports the growth of beneficial gut flora can lift our mood, our diet should not be a replacement for depression treatment that someone may receive from consulting with a healthcare professional. How exactly can someone eat to support their gut health? In general, eating a nutritionally balanced diet with enough fiber is essential in maintaining a healthy gut, and, in particular, foods rich in probiotics such as yogurt, kefir, kimchi, and sauerkraut, can also support the “good” bacteria in your gut (Zhang, 2022). With this being said, there is no quick fix or magical food that will cause your gut to cure depression, but a diet that promotes a healthy gut certainly doesn’t hurt in supporting your mood.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Appleton J. 2018. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. NIH: 1-9

Hills R, Pontefract B, Mishcon H, Black C, Sutton A, Theberge C. 2019. Gut Microbiome: Profound Implications for Diet and Disease. NIH: 1-4

Liang S, Wu X, Hu X, Wang T, Jin F. 2018. Recognizing Depression from the Microbiota Gut Brain Axis. NIH: 1-6

Zhang P. 2022. Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health. NIH: 1-3

By: Noah Mewborn

What are artificial sweeteners?

Artificial sweeteners (AS) are commonly found on store shelves to sweeten various foods and beverages, but what exactly are they? The Food and Drug Administration (2023) has approved six artificial sweeteners: acesulfame-K, aspartame, neotame, saccharin, sucralose, and advantame. These complicated names have been swapped out for recognizable ones, such as saccharin, which are commonly found on restaurant tables in packets next to the sugar. At their core, artificial sweeteners are chemical compounds that taste sweet but have no nutritive value to the human body (Sharma et al., 2016).

Can artificial sweeteners be dangerous?

Artificial sweeteners were initially discovered in the late 1800s, and controversy over the safety of consuming them has existed for just as long. A common concern over the consumption of artificial sweeteners is whether or not they can cause cancer. In a literature review of artificial sweeteners’ role in cancer, researchers found no relationship between AS and cancer (Yan et al., 2022). There are conflicting views on the safety of prolonged consumption of AS; however, the consensus is that these sweeteners are generally safe in quantities that humans typically consume.

Are artificial sweeteners a healthy alternative for me?

Several studies have linked the consumption of artificially sweetened alternatives to preventing weight gain when compared to sugar-based equivalents. In a systematic review of AS on the metabolism in youth populations, researchers concluded that children consuming artificially sweetened snacks and food at mealtimes often ate fewer calories compared to children who ate sugar-equivalent products (Brown et al., 2010). The reduced caloric intake, in turn, helped to prevent weight gain. In an article published by the World Health Organization (2023), a new view suggests that consuming AS are not effective for weight loss and might lead to the development of Type II Diabetes (2023). Overall, results on the health benefits of AS are inconclusive.

Bottom Line

All in all, there is a need for more research regarding the safety of AS in the human body. There is conflicting information surrounding these sweeteners, but the general consensus among researchers is that AS are safe unless consumed at high levels. The acceptable daily intake limit on AS by the FDA is set to only 1% of the value shown to have no adverse effects on consumers (Sharma et al., 2016). This means you would need to consume nine 12-oz cans of a popular diet soda per day over an extended period before AS would cause harm. This same philosophy holds true with any food consumed in excess. When choosing what to consume, the best references come from the Dietary Guidelines for Americans (United States Department of Agriculture, 2020) and MyPlate (United States Department of Agriculture, 2024). These tools were developed with peer-reviewed scientific research to create a balanced, healthful lifestyle for all ages.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Hawkins, UGA Dietetic Intern

References

Brown R, Banate M, Rother K. 2010. Artificial Sweeteners: A systematic review of metabolic effects in youth. IJPO 5(4):305.

Food and Drug Administration. Aspartame and Other Sweeteners in Food. Version current 2023. Internet: https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food (accessed 26 January 2024).

Gardener H, Elkind M. 2019. Artificial sweeteners, real risks. Stroke 50(3):549-551

Sharma A, Amarnath S, Thulasimani M, Ramaswamy S. 2016. Artificial sweeteners as a sugar substitute: Are they really safe? Indian Journal of Pharmacology 48(3):237-240.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 26 January 2024).

United States Department of Agriculture 2024. What is MyPlate? Internet: https://www.myplate.gov/eat-healthy/what-is-myplate (accessed 26 January 2024).

World Health Organization. WHO advises not to use non-sugar sweeteners for weight control in newly released guideline. Version current May 2023. Internet: https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline (accessed February 2024).

Yan S, Yan F, Liu L, Li B, Liu S, Cui W. 2022. Can Artificial Sweeteners Increase the Risk of Cancer Incidence and Mortality: Evidence from Prospective Studies. Nutrients 14(18):3742.

By: Lindsey Reynolds

Many people around the world start their day with a type of caffeinated beverage. Caffeine is a stimulant that acts to “wake up” the body and is typically consumed in the morning. Countries vary with their preferred beverage; for example, the British typically enjoy tea, while Americans prefer coffee. A type of green tea called matcha has reached peak popularity, not only in its country of origin but worldwide. This traditional Japanese ceremonial beverage has been recognized as a superfood. There are swarms of people who now order the drink from coffee shops and tea rooms. However, what is it, and why is it a superfood?

What is matcha?

Although having unique properties is a characteristic of any tea, matcha’s process is standalone. Matcha is made from leaves of a bush that must be grown in almost complete shade. The plant is also harvested when relatively young and processed with the utmost care (Devkota et al., 2021). As it is cared for so delicately, the drink maintains a characteristically vibrant green color that contrasts with the dull brown of coffee drinks. Another unique aspect of this beverage is that the tea leaves are consumed in powder rather than removed via a tea bag. This allows the beverage to maintain a high concentration of nutrients (Koláčková et al., 2019).

Will it give you superpowers?

No, matcha’s green color is not radioactive and will not give you superpowers, but it does contain multiple benefits for your health. It has high levels of antioxidants, maintained by the shade the plant is grown in. These antioxidants protect the body’s cells from free radical damage, which can potentially induce cancer (Zeb, 2020). Matcha tea also contains a vitamin C concentration roughly two times more than other tea drinks (Koláčková et al., 2019). Many of its biologically active components are more concentrated, giving matcha a considerable advantage over other caffeinated beverages. Also, some evidence supports that matcha can slow weight gain if individuals consume a high-fat diet (Sokary et al., 2023).

Are all matcha teas the same?

It is essential to consider that commercial tea production can offset the health benefits. Fast, casual coffee shops produce a matcha latte that contains high amounts of sugar. There is considerable evidence that high-sugar beverages can be linked to obesity and other chronic diseases later in life (Pereira, 2006). Just because the drink is green does not automatically make it healthy!

Bottom Line

Matcha is a non-bitter, highly concentrated, and uniquely prepared tea. The plant is delicately cared for from the time it is planted to when it is processed and can provide a variety of antioxidant properties to those who enjoy it. It is not a miracle drink, but it can fit into an otherwise healthy eating pattern as a delightful alternative to a morning coffee or an afternoon treat.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Adelia Nunnally, UGA Dietetic Intern

References

Devkota, H. P., Gaire, B. P., Hori, K., Subedi, L., Adhikari-Devkota, A., Belwal, T., Paudel, K. R., Jha, N. K., Singh, S. K., Chellappan, D. K., Hansbro, P. M., Dua, K., & Kurauchi, Y. (2021). The science of matcha: Bioactive compounds, analytical techniques and biological properties. Trends in Food Science & Technology, 118, 735–743. https://doi.org/10.1016/j.tifs.2021.10.021

Koláčková, T., Kolofiková, K., Sytařová, I., Snopek, L., Sumczynski, D., & Orsavová, J. (2019). Matcha tea: Analysis of nutritional composition, phenolics and antioxidant activity. Plant Foods for Human Nutrition, 75(1), 48–53. https://doi.org/10.1007/s11130-019-00777-z

Pereira, M. (2006). The possible role of sugar-sweetened beverages in obesity etiology: a review of the evidence. Int J Obes 30 (Suppl 3), S28–S36. https://doi.org/10.1038/sj.ijo.0803489

Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2023). The therapeutic potential of matcha tea: A critical review on human and animal studies. Current Research in Food Science, 6, 100396. https://doi.org/10.1016/j.crfs.2022.11.015

Zeb, A. (2020). Concept, mechanism, and applications of phenolic antioxidants in foods. J Food Biochem. 2020 Sep;44(9):e13394. doi: 10.1111/jfbc.13394.

By: Gracie O'Neal

Most of us are told as kids, "Drink your milk to get strong bones." This statement refers to the calcium and vitamin D in cow's milk. Calcium and vitamin D are essential nutrients that support bone health, but they're not the only nutrients critical for the skeleton (Thomas et al., 2016). Athletes, specifically, should pay close attention to their bone health because their rigorous training puts them at risk for bone injuries and low bone mass (Sale et al., 2019).

What impacts athlete bone health?

Bones are constantly broken down and reformed throughout life through a process called bone turnover (Burch et al., 2014). Various factors impact bone turnover, including energy, carbohydrate, and protein intake (Sale et al., 2019). Without enough carbohydrate, protein, and energy availability, bone breakdown can occcur as well as an impaired ability to reform bone (Mountjoy et al., 2023; Thomas et al., 2016). In other words, if adequate amounts of energy, protein, and carbohydrates are not consumed, this negatively impacts the skeleton. 

Specific micronutrients affecting bone turnover are calcium, vitamin D, and phosphorous (Thomas et al., 2016). Vitamin D is significant because it helps with calcium absorption and maintains adequate calcium and phosphorous levels needed to build and strengthen bones (United States Department of Agriculture, 2024). Therefore, calcium itself is essential for bones, but Vitamin D intake is also vital.

Why is it important to prioritize bone health?

It is essential for athletes to prioritize bone health because of the long-term impacts on bone mass and strength. Bone mineral is accumulated until the age of 30 years when peak bone mass - the maximum amount to be attained - is reached, and 90% of bone mass is acquired by age 20 years (Sale et al., 2019). Many young athletes tend to neglect bone health, and it’s challenging to offset these impacts once the formative years have passed (Sale et al., 2019). Therefore, it is vital to prioritize bone health during adolescence and into young adulthood.

Bottom line

We are not getting the complete picture if we only address certain nutrients like calcium and vitamin D because there are a variety of factors that impact bone. Athletes should know all the factors that impact bone health early in their career to prevent life-long consequences, such as osteoporosis. It is crucial for athletes to consume an overall, well-balanced diet that meets their nutritional needs and supports their bone health (United States Department of Agriculture, 2020).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by: Adelia Nunnally, UGA Dietetic Intern

References

Burch J, Rice S, Yang H, et al. Systematic review of the use of bone turnover markers for monitoring the response to osteoporosis treatment: the secondary prevention of fractures, and primary prevention of fractures in high-risk groups. Southampton (UK): NIHR Journals Library, 2014. Chapter 1, Background. Internet: https://www.ncbi.nlm.nih.gov/books/NBK261650/

Mountjoy, M., Ackerman, K. E., Bailey, D. M., Burke, L. M., Constantini, N., Hackney, A. C., Heikura, I. A., Melin, A., Pensgaard, A. M., Stellingwerff, T., Sundgot-Borgen, J. K., Torstveit, M. K., Jacobsen, A. U., Verhagen, E., Budgett, R., Engebretsen, L., & Erdener, U. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British journal of sports medicine, 57(17), 1073–1097. https://doi.org/10.1136/bjsports-2023-106994

Sale, C., & Elliott-Sale, K. J. (2019). Nutrition and Athlete Bone Health. Sports medicine (Auckland, N.Z.), 49(Suppl 2), 139–151. https://doi.org/10.1007/s40279-019-01161-2

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006

United States Department of Agriculture, 2024. MyPlate: Dairy. Internet: https://www.myplate.gov/eat-healthy/dairy (accessed 25 January 2024)

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf (accessed 24 January 2024).

By: Tessa Weidner

If you have been on any social media platform in the past few years, you have probably seen people raving about the miraculous effects of apple cider vinegar. Whether in the form of gummies, mixed with warm lemon water, or straight shots of apple cider vinegar, this fad has taken over the internet with claims of metabolic improvement. While claims of “boosting” metabolism sound amazing, are they too good to be true? Does drinking apple cider vinegar have scientifically proven benefits in regards to metabolism? Let’s dive in and find out. 

What is Apple Cider Vinegar?

Vinegar has been a worldwide popular household ingredient for decades. Apple cider vinegar is one of the most common types of vinegar. It is made from the fermentation of apples and is used for its flavoring and preservative qualities (Hadi et al., 2021). The sugars are turned into ethanol cider which is then converted into acetic acid (Launholt et al., 2020). 

Presumed Benefits 

Most of the claims online indicate that consuming apple cider vinegar can positively affect metabolism and lead to weight loss. However, one study concluded that supplementing with apple cider vinegar does not increase energy expenditure (Cobb et al., 2021). Other presumed benefits of consuming apple cider vinegar that have been of interest to researchers include lowering blood glucose levels and lipids. Improvements in lipid profiles and glycemic parameters would be beneficial in the treatment or prevention of cardiovascular diseases. Multiple studies have been conducted looking into these benefits, and their results found that apple cider vinegar supplementation significantly decreased total cholesterol, fasting plasma glucose, and HbA1c concentrations (Hadi et al., 2021). 

Is it Safe?

While there could be potential benefits of apple cider vinegar as described above, there have been reports of adverse effects as well. Some studies involving apple cider vinegar have highlighted its effect on teeth showing that large quantities can damage the enamel, create a bleaching effect, and cause dental sensitivity. Changes in bowel movements and increased burping and flatulence have also been reported (Launholt et al., 2020). In order to avoid or minimize these adverse effects, it is advised to add apple cider vinegar to food or dilute it with water before drinking (Launholt et al., 2020). 

Bottom Line

Whether consuming apple cider vinegar improves metabolism remains unknown. Some studies have shown potential benefits to frequent consumption of apple cider vinegar; however, they are limited. Most of the existing studies were performed on animals, and while they might have seen positive results, it does not mean the same results would be seen in humans. Therefore, before definitive claims can be made that apple cider vinegar improves metabolism, more long-term human studies are needed. In the meantime, you can include small amounts of apple cider vinegar in recipies or as a salad dressing if you enjoy the taste.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Header photo by Towfiqu barbhuiya on Unsplash

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Cobb, K. M., Chavez, D. A., Kenyon, J. D., Hutelin, Z., & Webster, M. J. (2021). Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization. International Journal of Exercise Science, 14(2), 222-229. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8136602/

Hadi, A., Pourmasoumi, M., Najafgholizadeh, A., T. Clark, C. C., & Esmaillzadeh, A. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies, 21. https://doi.org/10.1186/s12906-021-03351-w

Launholt, T. L., Kristiansen, C. B., & Hjorth, P. (2020). Safety and side effects of apple vinegar intake and its effect on metabolic parameters and body weight: a systematic review. European Journal of Nutrition, 59(6), 2273–2289. https://doi.org/10.1007/s00394-020-02214-3

By: Jessica Harris

Plant-based "milk" alternatives increased in popularity around 2010 due to a rise in diagnoses of lactose intolerance, perceived healthiness, and increased concern for sustainability. Plant-based milk soon became widely known to the general public for being a healthier option than the traditional cow’s milk that had been consumed for many years. However, are the common plant-based milks, such as soy, almond, and oat milk, really healthier than cow’s milk?

Cow's Milk

In order to compare products, it's important to first consider the nutrient composition of cow's milk. A serving of cow’s milk contains 103 calories, 8 grams of protein, 11 grams of carbohydrates, and 305 mg of calcium.

Soy Milk

Soy milk contains 8 grams of protein, the highest of all plant-based alternatives and the most similar to cow's milk in protein composition, 95 calories, and 205 mg of calcium (Vanga and Raghavan 2017). The Dietary Guidelines for Americans lists fortified soy milk as the only comparable alternative to cow's milk (United States Department of Agriculture, 2020). If you are trying to consume more protein in your diet, incorporating soy milk can be a great option.

Almond milk

Almond milk is another widely known milk alternative. It gained its popularity because it has fewer calories than soy milk. A serving of almond milk has approximately 35 calories and only 2 grams of protein; however, the calcium content of almond milk (330 mg) is fairly similar to cow's milk (Vanga and Raghavan 2017).

Oat milk

Many people will opt for oat milk in their smoothies or morning coffee because it is known for its creamy texture. Oat milk contains an estimated 2 grams of protein, which is lower than cow's milk, and approximately 15 grams of carbohydrates (Yu et al. 2023). The average amount of calcium in oat milk is similar to cow's milk at around 300 to 400 mg.

Bottom Line

If you choose to drink plant-based milk alternatives instead of cow's milk for the lower calories and fat content, nutty flavor, or environmental concerns, it's important to ensure that you are getting enough nutrients that might be missing, such as protein, calcium, and vitamin B12. Soy milk is the closest in nutrient composition to cow's milk and can benefit individuals who do not get enough protein in their diet, such as vegetarians or vegans. Fortification with vitamins and minerals can vary among plant-based milk products, so be sure to check the nutrient facts label before purchasing. Ensure you are acquiring any missing nutrients from other food sources, or speak to your healthcare provider or registered dietitian if you are curious about taking dietary supplements to meet your needs.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 8 February 2024).

Vanga SK and Raghavan V. How well do plant based alternatives fare nutritionally compared to cow's milk? J Food Sci Technol. 2018 Jan;55(1):10-20.

Yu Y., Li X., Zhang J., Li X., Wang J. & Sun B. (2023). Oat milk analogue versus traditional milk: Comprehensive evaluation of scientific evidence for processing techniques and health effects. Food chemistry: X, 19, 100859.

By: Anna Nguyen

Do you know what REALLY grinds my gears? Fad diets. It angers me when I see a fad diet trending on social media platforms or being promoted by unqualified individuals. As obesity and other chronic health conditions become more prevalent worldwide, we must promote sustainable and evidence-based dietary strategies for weight loss. Fad diets certainly do not fall into that category.

What is a fad diet anyway?

Fad diets are popular diets that promote significant weight loss. Several characteristics differentiate fad diets from healthy, balanced diets: promises of rapid weight loss, absence of physical activity recommendations, promotions of short-term changes, focus on one type of food or elimination of a food group, not being sustainable long-term, questionable nutritional adequacy, and lack of scientific evidence to support claims (Tahreem et al. 2022). Individuals want the simplest and quickest solutions to weight loss but don’t often stop to think if these diets are sustainable or why they even want to lose weight in the first place. Fad diets are an easy answer to weight loss, which is what makes them so appealing.

What is the issue with fad diets?

Many popular fad diets choose a particular food or food group to either harp on or highlight. For example, the ever-popular ketogenic diet promotes minimal carbohydrate intake and instead encourages high fat intake. Diets like the carnivore and lion diets eliminate essentially all carbohydrate consumption and promote only protein intake. Fad diets that promote the elimination of whole food groups can lead to many nutrient deficiencies. On the other hand, consuming an increased amount of certain food groups, such as fat or protein, can lead to an increased risk of health issues. One study found that after following a low-carbohydrate, high-protein diet, participants were at higher risk of developing kidney stones (Tahreem et al. 2022). Long-term practice of the keto diet is associated with increased all-cause mortality, insulin resistance, risk of cardiovascular disease, increased cholesterol, worsened kidney functions, and nutrient deficiencies (Anderson 2023). Setting aside all of the health concerns associated with fad diets, they are also very restrictive and unsustainable, making them difficult to adhere to in the long run. Extreme food restrictions can lead to episodes of binge eating, which can then leave an individual feeling guilty, so they decide to restrict again, thus creating a dangerous cycle. Researchers have found that over 80% of lost weight is regained five or more years after individuals stop practicing these diets (Hall and Kahan 2018). This can cause disappointment and low self-esteem and may lead the individuals back to the dieting world (hence the term “yo-yo dieting”).

So, what diet actually works?

There is no “one size fits all” miracle diet. Following a healthy and balanced eating pattern based on the Dietary Guidelines for Americans, along with incorporating physical activity, has been effective in helping individuals lose weight and maintain it. Individuals should focus on consuming a variety of fruits and vegetables, whole grains, lean meats, and dairy products while limiting the consumption of saturated fats, added sugars, and sodium (United States Department of Agriculture 2020).

Bottom line

It is important to recognize that fad diets are not an effective way to lose weight and maintain it, and perusers of the internet should be wary of anyone who claims that fad diets are the answer to their weight loss prayers. When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

Anderson K. 2023. Popular fad diets: An evidence-based perspective. Prog Cardiovasc Dis 77:78-85.

Hall KD and Kahan S. 2018. Maintenance of lost weight and long-term management of obesity. Med Clin North Am 102(1): 183-197.

Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, Aadil RM. 2022. Fad Diets: Facts and Fiction. Front Nutr 9:960922.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 5 February 2024).

By: Danielle Wadley

Brain-mood health supplements are trending with the growing emphasis on mental wellness among younger generations. Young consumers are seeking healthier lifestyles due to concerns regarding their mental health, spurring the use of the newly trendy supplement ashwagandha. The dietary supplement is commonly used for conditions including stress, cognitive disorders, insomnia, and anxiety. In this post, the safety and efficacy concerning the use of the supplement will be presented.

Efficacy - Stress, Anxiety, & Sleep

Several clinical trials, including a double-blind trial conducted at the University of Colorado, suggest that Ashwagandha extracts may aid in stress and anxiety reduction. The study reported that participants had improved energy levels, enhanced sleep quality, heightened mental clarity, and a sense of calm after consuming 700mg of Ashwagandha extract per day. (Baker et al., 2022). Although descriptions of stress were comparable in both groups, participants taking the supplement were more likely to describe their stress as manageable compared to those taking a placebo.

A review found a small but significant effect of ashwagandha on improving sleep, particularly in participants with insomnia (Cheah et al., 2021). Additionally, the National Library of Medicine notes ashwagandha’s potential effectiveness for anxiety in some people when taken orally (National Library of Medicine 2023).

Safety

Safety is of the utmost concern when considering taking any dietary supplement, and caution should always be utilized when using any supplement. Many clinical trials describe that ashwagandha has been well tolerated by participants for up to ~ three months of use (National Library of Medicine 2023). However, there is a lack of evidence on the safety of longer-term ashwagandha use over multiple months or years. There are reports of mild side effects, including drowsiness, nausea, upset stomach, and loose stools (Tandon and Yadav 2020). Additionally, there have been a few reports of serious side effects associated with ashwagandha use, such as adverse effects on liver function and acute liver injury (Björnsson et al., 2020).

Bottom Line

Despite the emerging interest in using the supplement for many purposes, there is not enough reliable information to say whether it may be helpful. The efficacy and safety of long-term ashwagandha use over an extended period of time for stress, sleep, and anxiety remain unknown (National Institutes of Health Office of Dietary Supplements 2023). More research must be conducted to determine the long-term implications of ashwagandha use and its safety and effectiveness for any specific health benefit. Be sure to consult with your healthcare provider to ask questions and discuss the use of dietary supplements and what is best for your overall individual health!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Baker, C., Kirby, J. B., O’Connor, J., Lindsay, K. G., Hutchins, A., & Harris, M. (2022). The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial. Journal of Medicinal Food, 25(12). https://doi.org/10.1089/jmf.2022.0042

Björnsson, H. K., Björnsson, E. S., Avula, B., Khan, I. A., Jonasson, J. G., Ghabril, M., Hayashi, P. H., & Navarro, V. (2020). Ashwagandha‐induced liver injury: A case series from Iceland and the US Drug‐Induced Liver Injury Network. Liver International, 40(4), 825–829. https://doi.org/10.1111/liv.14393

Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843

National Institutes of Health Office of Dietary Supplements 2023. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Internet: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/#en17 (accessed 23 January 2024).

National Library of Medicine 2023. Ashwagandha. Internet: https://medlineplus.gov/druginfo/natural/953.html (accessed 23 January 2024).

Tandon, N., & Yadav, S. S. (2020). Safety and clinical effectiveness of Withania Somnifera (Linn.) Dunal root in human ailments. Journal of Ethnopharmacology, 255(10). https://doi.org/10.1016/j.jep.2020.112768

By: Grant Thomson

It is well understood that both protein and exercise are required for muscle growth. After an intense workout, muscles need adequate protein during recovery in order to be able to grow and strengthen. Does the type of protein you consume and the timing of intake matter when you're trying to build muscle in the gym?

What is casein protein?

Two proteins can be derived from dairy products: whey and casein; foods high in these proteins include milk, cottage cheese, and yogurt. Whey protein is one of the most common supplements on the market, overshadowing casein protein, with good reason. Whey protein is digested quickly and easily, being processed by the body in approximately three hours, resulting in a greater rise in amino acids, the building blocks of proteins, in the blood (Antonio et al., 2017). On the other hand, casein takes twice as long to be broken down, at around seven hours (Antonio et al., 2017). Because of this difference, the idea spread around the gym community is that consuming casein protein before sleep will give you a “leg up” in muscle growth and strength. It is believed that because casein is a slower-digesting protein source, it will be present in the body throughout the duration of a night’s sleep, which is the most essential part of muscle recovery.

A game changer?

It turns out this idea is not unfounded. On the surface, whey protein is a preferred protein source, given that higher amino acid levels lead to greater muscle protein synthesis - aka the production of new muscle proteins (Dela Cruz & Kahan, 2021). The quick digestion of whey protein is most helpful to muscles when it can immediately be used, especially before or after exercise. On the other hand, while sleeping, not as much protein is utilized by the muscles, which is where casein’s slow digestion can provide an advantage. The peak of whey’s muscle protein synthesis is higher, but casein protein has a higher average peak muscle protein synthesis over a longer period of time (Dela Cruz & Kahan, 2021). However, this does not mean that casein consumption is the game-changing strategy for those looking to put on muscle. On average, while casein protein consumption does result in a higher rate of muscle protein synthesis, that does not directly translate to increases in muscle growth and size, as these can differ from person to person (Reis et al., 2020).

Bottom line

Adequate protein consumption spread throughout the day, regardless of the sources, is a reliable method to meet protein goals and increase muscle mass (Dela Cruz & Kahan, 2021). While casein may have some properties that help to maximize muscle growth, a diet consisting of regular protein consumption throughout the day will deliver the best result. Whatever protein sources you like to eat to help you reach your goals are the best sources for you.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

Antonio J, Ellerbroek A, Peacock C, Silver T. 2017. Casein protein supplementation in trained men and women: Morning versus evening. Int J Exerc Sci 10(3): 479–486.

Dela Cruz J & Kahan D. 2021. Pre-sleep casein supplementation, metabolism, and appetite: A systematic review. Nutrients 13(6): 1872.

Reis C, Loureiro L, Roschel H, da Costa T. 2020. Effects of pre-sleep protein consumption on muscle-related outcomes — A systematic review. J Sci Med Sport 24(2):177-182.

By: Caitlin Peeler

Prebiotic sodas are a current trend craze seen around TikTok and are being promoted through social media and 'health influencers.' These sodas are depicted as a healthy alternative to soda and provide gut-beneficial prebiotics. As tasteful and beneficial as they may seem: are these truly healthy or are they too good to be true?

So, what is a ‘prebiotic’?

In simple terms, a prebiotic is a source of fiber that is “food” for our gut bacteria (Davani-Davari et al. 2019). Prebiotics provide many intestinal health benefits through the regulation of bowel movements, strengthening the gut’s barrier, and reduction of harmful bacteria (Slavin 2013).

So, is a ‘Prebiotic Soda’ Healthy?

A prebiotic soda on its own will not make a person healthy, but it can serve as a 'healthier' sugar alternative to full-sugar sodas if they fit into your budget. A standard can of prebiotic soda costs anywhere from $3 to $5 per can and contains approximately 5g of added sugars, compared to a conventional soda that is priced at $0.50 to $2.00 per can and has about 65g of added sugars. As prebiotic sodas tend to contain a lower amount of sugar, it is still important to watch the intake of added sugars in the diet overall and limit these to 10% of one’s daily dietary intake, according to the Dietary Guidelines for Americans (2020-2025).

Are the amounts of prebiotics provided by these sodas even enough to make health impacts/effects on the consumer? To address this question, the amounts of prebiotics in the soda and whether this amount reaches the threshold to make health changes need to be determined.

There is no current dietary intake recommendation provided for the consumption of prebiotics. However, “most prebiotics require oral dosages of 3 grams [of prebiotics] per day to confer a benefit” (ISAPP 2020). Most prebiotic sodas have a range of ~5-9 g of prebiotics/fiber sources, reaching the amount that could be considered beneficial. Be sure to check the nutrient facts labels to see the amounts of prebiotics, as well as other ingredients, listed.

Bottom Line

Prebiotic sodas can be included in a well-balanced diet. Depending on the brand, these sodas can provide a lower-sugar alternative to ‘conventional’ sodas if they fit into your budget. If you choose to drink prebiotic sodas, it is still important to watch added sugar intake, as excess intake can lead to health risks, diabetes, and obesity (Vartanian et al 2007). Including prebiotics in the diet can improve overall health, bowel, and immune function. Naturally occurring prebiotics are found in vegetables, fruits, whole grains, and seeds, and in other products like yogurt. If you don’t consume enough of these foods, prebiotic sodas can help fill this gap.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

Davani-Davari D, Negahdaripour M, Karimzadeh I, Seifan M, Mohkam M, Masoumi SJ, Berenjian A, Ghasemi Y. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. doi: 10.3390/foods8030092. PMID: 30857316; PMCID: PMC6463098.

Prebiotics - International Scientific Association for Probiotics and prebiotics (ISAPP). International Scientific Association for Probiotics and Prebiotics ISAPP RSS2. (2022, July 6). https://isappscience.org/for-scientists/resources/prebiotics/#:~:text=Most%20prebiotics%20for%20the%20gut,includes%20dietary%20sources%20of%20prebiotics.

Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417. PMID: 23609775; PMCID: PMC3705355.

Vartanian LR, Schwartz MB, Brownell KD. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. Am J Public Health. 2007 Apr;97(4):667-75. doi: 10.2105/AJPH.2005.083782. Epub 2007 Feb 28. PMID: 17329656; PMCID: PMC1829363.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 26 January 2024).

Centers for Disease Control and Prevention. (2021, November 28). Get the facts: Added sugars. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/data-statistics/added-sugars.html.

By: Lillian Grant

Let's talk juice!

Recently, a sleepy time “mocktail” has been trending on various social media platforms advertising that tart cherry juice and magnesium may be the solution to nighttime restlessness. Tart cherry juice was initially studied in athletes, specifically examining the effects on recovery (Chung et al., 2022). More recently tart cherry juice has been suggested to promote better sleep. Tart cherry juice has many nutritional benefits, one being its high melatonin content, a hormone produced in your brain that helps you fall asleep (Pigeon et al., 2010).

Why magnesium?

The next ingredient in this "mocktail" is magnesium powder. Magnesium is a natural mineral found in foods and in dietary supplements. It regulates many systems in the body, such as muscle and nerve function, blood glucose control, and blood pressure regulation (NIH, 2022). Since magnesium can regulate central nervous system excitability, it helps the brain and other organs stop firing rapid signals, aiding in relaxation (Abbasi et al., 2012). People are adding it to their sleep “mocktail” to allow their body to relax, providing a restful sleep.

So... does this "mocktail" work?

As much as we would love this simple "mocktail" to help us fall asleep, it is not entirely practical. Studies have shown that in older adults who suffer from insomnia, consuming tart cherry juice is an effective treatment and there was an increase in not only sleep time but also sleep efficiency (Losso et al., 2018). Although some studies have shown that older adults who took tart cherry juice did have improved sleep, the amount of improvement was relatively small (Pigeon et al., 2010).

Bottom line

This "mocktail" may taste good and might help you go to sleep, but it is not a claim that has yet been well supported by evidence.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.

Chung, J., Choi, M., & Lee, K. (2022). Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial. International journal of environmental research and public health, 19(16), 10272.

Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American journal of therapeutics, 25(2), e194–e201.

Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of medicinal food, 13(3), 579–583.

U.S. Department of Health and Human Services. (2024). Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (accessed 8 February 2024)

By: Olivia McMickle

Time to Face the Truth

Many people make resolutions to get healthier and fitter at the start of a new year. Taking dietary supplements is a common approach to achieving this goal, with up to 80% of Americans taking at least one of over 85,685 available (Traver, 2023). However, many people do not research properly before making a purchase and may end up buying a product that is not the best option for their health.

A common misconception is that all supplements available on the market are safe and effective, but this is false. In 1994, the Dietary Supplement Health and Education Act (DSHEA) stripped the FDA of its ability to enforce drug-like control requirements, leaving the FDA underfunded (Traver, 2023). As a result, supplements do not require proof of benefit and disclosure of risk (Cleaveland Clinic, 2020). Consumers are at greater risk of harm, and it is unclear whether the supplements they buy are safe and work.

Tips and Tricks

Below are some tips to help you when purchasing supplements:

1. Always ask your doctor if you have questions about whether a supplement is right for you.
2. Look for third-party testing products. This is when an independent organization reviews the product to make sure it meets certain standards.
3. Remember, if it looks too good to be true, it probably is. A single supplement cannot make you lose weight or debloat!

If you are thinking about trying a dietary supplement that you're not familiar with, it's important to keep in mind that you should try adding certain types of food to your diet first. It is best to improve your diet before taking supplements, as vitamins and minerals are most effective when they come from food (Solan 2023). Most importantly, consult with your doctor to determine whether you need dietary supplementation and how to find the right one for you.

According to the Dietary Guidelines for Americans 2020-2024, there are four essential nutrients that you need. Below are the nutrients and the food sources that contain them (Solan 2023):

1. Calcium (1,000 to 1,200 mg/day)
   • plain, nonfat yogurt
   • low-fat or soy milk
   • cooked spinach
   • tofu
2. Potassium (4,700 mg/day) *less for people with impaired kidney function
   • lima beans
   • baked potatoes with skin
   • cooked acorn squash
   • banana
   • tuna 
3. Dietary fiber (at least 28 g/day)
   • shredded wheat cereal
   • popcorn
   • white cooked beans
   • berries
4. Vitamin D (600 to 800 IU/day)
   • salmon
   • canned light tuna
   • unsweetened soy milk
   • nonfat plain yogurt
   • 100% fortified orange juice

Bottom Line

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Hawkins, UGA Dietetic Intern      

Cleveland Clinic. Supplements: They’re Not as Safe As You Might Think. March 2020. Internet: https://health.clevelandclinic.org/supplements-theyre-not-as-safe-as-you-might-think (accessed 25 January 2024).

Health & Nutrition Letter 2022. Dietary Supplement Myths You Need to Know. Internet: https://www.nutritionletter.tufts.edu/vitamins-supplements/dietary-supplement-myths-you-need-to-know/ (accessed 23 January 2024).

Solan M. 2023. 4 Essential nutrients- are you getting enough? Harvard Men’s Health Watch. (accessed 4 February 2024).

Traver NA. 2023. Dietary Suspects: Extracting the truth from dietary supplements with a standardized federal testing seal. Vol. 55 Issue 3, p767-811. 45p (accessed 25 January 2024).

By: Stephanie LaCava

When faced with the knowledge that someone is struggling with an eating disorder (ED), what comes to mind? It is common for people to assume that EDs solely pertain to food and eating limitations. However, the reality is that they can have diverse impacts on those affected. EDs are rising, with a lifetime prevalence rate of 3.3 to 18.6% for females and 0.8 to 6.5% for males (Tan et al., 2023).

The Development of Eating Disorders

EDs are severe mental health conditions that greatly affect a person's physical, social, and psychological well-being. These conditions are typically characterized by disruptions in eating behaviors and associated distressing thoughts and emotions (Guarda, 2023). EDs can have severe consequences on both physical health and quality of life, and they also take a significant toll on mental health. When we think about EDs, we often focus solely on food - whether it is restricting the amount we eat or engaging in a cycle of binging and purging. However, addressing EDs requires us to consider the mental health impact as well. The current medical definitions of EDs emphasize external factors such as parental and cultural pressure around diet and weight, as well as past traumatic experiences that could trigger certain behaviors commonly associated with having an ED (Weir, 2016).

Psychological Impacts and Treatments

The three most common types of EDs are anorexia nervosa, bulimia nervosa, and binge eating disorder. Anorexia is characterized by abnormally low body weight, a fear of gaining weight, and self-starvation; however, a person in a larger body may also suffer from anorexia. Bulimia is often associated with a binging-purging cycle, with individuals using alternating diets or consuming low-calorie "safe foods" while binging on higher-calorie "forbidden" foods. This binge is typically followed by purging. Binge eating disorder involves consuming a large amount of food in a short period of time and feeling out of control around food. This is similar to bulimia but is usually not followed by purging (Guarda, 2023).

Addressing EDs often involves addressing co-occurring mental health concerns. Anorexia nervosa and bulimia nervosa are frequently accompanied by personality disorders. In contrast, binge eating disorder is often linked to anxiety and depression. A comprehensive study of over 36,000 individuals found that these three disorders were frequently accompanied by a variety of mental health conditions, such as mood disorders, anxiety disorders, depressive disorders, and alcohol and drug use disorders (Tan et al., 2023). Therefore, treating EDs requires attending to mental health concerns as well.

Bottom Line

It is essential to understand that EDs impact individuals beyond just their food intake. If someone exhibits signs, seeking care from experts is essential, such as registered dietitians who specialize in disordered eating and mental health professionals like psychiatrists or psychologists. Receiving the necessary support can make a significant difference in improving and even saving lives. UGA students can request a visit with a registered dietitian or medical provider through the University Health Center. The National Association of Anorexia Nervosa and Associated Disorders offers peer support, a treatment directory, as well as a helpline: https://anad.org.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

Guarda A. (2023). What are Eating Disorders? American Psychiatric Association. Internet: https://www.psychiatry.org/patients-families/eating-disorders/what-are-eating-disorders (accessed 4 February 2024).

Tan E, Raut T, Khanh-Dao Le L, Hay P, Ananthapavan J, Lee Y, Mihalopoulos C, et al. (2023). The Association Between Eating Disorders and Mental Health: An Umbrella Review. J Eat Disord 11, 51. Internet: https://jeatdisord.biomedcentral.com/articles/10.1186/s40337-022-00725-4#citeas (accessed 23 January 2024).

Weir K. (2016). New Insights on Eating Disorders. APA 47(4): 36. Internet: https://www.apa.org/monitor/2016/04/eating-disorders (accessed 23 January 2024).

By: Lili Rokosz

Got a busy schedule and need to get in an early morning workout, but stumped with the question of should I or should I not eat beforehand? There are many differing opinions on the Internet about the benefits of both fasted and fed exercise and the effects it has on your body. So, let's look into both of them!

Exercise in a Fasted State

When you wake up and head off to the gym without stopping to eat, you are in your “overnight fasting period.” This ‘fast’ means there are lower levels of insulin in your blood and higher levels of adrenaline. This means that when you perform aerobic exercise, things like running, cycling, stair stepper, swimming, your body will use more fat as an energy source compared to when your body is in a fed state (Vieira et al., 2016). However, this only seems to be the case when the aerobic exercise is done at a low-to-moderate intensity. The body starts using more carbohydrates as an energy source at higher intensities (Vieira et al., 2016).

Exercise in a Fed State

When you wake up and make yourself a yummy breakfast before heading out the door on a run or to the gym, you may be setting yourself up for success. Studies show that consuming low-to-moderate amounts of carbohydrates prior to exercise has been shown to increase the ability of performing aerobic conditions compared to those who are fasted (Aird et al., 2018). Exercising in a fed state has also been shown to improve performance for longer (greater than 60 minutes) aerobic exercise compared to fasted state (Aird et al., 2018).

What Does This All Mean?

The question of whether to eat or not comes down to what your goals and desires are in the gym. If you are really focused on performing lower intensity, shorter workouts for burning fat then maybe you should try going to the gym fasted. However, if you are more concerned with performance and keeping up your body’s ability to exercise for over an hour, you should be fueling your body and eating beforehand. Whichever one you pick, don’t forget that your body needs and deserves proper fueling, so take advantage of resources like MyPlate (www.myplate.gov) to ensure you are meeting your body’s dietary needs!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Adelia Nunnally, UGA Dietetic Intern

Resources

Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018 May;28(5):1476-1493. doi: 10.1111/sms.13054. Epub 2018 Feb 23. PMID: 29315892.

Correia JM, Santos I, Pezarat-Correia P, Minderico C, Mendonca GV. Effects of Intermittent Fasting on Specific Exercise Performance Outcomes: A Systematic Review Including Meta-Analysis. Nutrients. 2020 May 12;12(5):1390. doi: 10.3390/nu12051390. PMID: 32408718; PMCID: PMC7284994.

Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. 2016 Oct;116(7):1153-1164. doi: 10.1017/S0007114516003160. Epub 2016 Sep 9. PMID: 27609363.

By: Libby Wunderlich 

When it comes to weight loss, carbohydrats (or carbs) have always received a bad rap. The underlying fear is that this macronutrient can cause fat gain since it is often associated with “junk foods.” However, many people do not understand the difference between refined and unrefined carbs and how they are essential for energy and human development. It is vital to educate the public on differentiating which carbs to include in the diet and the portions needed to maintain optimal health (Ludwig et al., 2018). 

Can we link carbohydrates to disease?

People may link carbohydrate consumption with obesity, heart disease, and many other health issues; however, studies have shown that there is no direct correlation. In fact, the increased percentage of total energy intake in carbohydrates does not increase the odds of one developing obesity (Sartorius et al., 2018). One study showed that consuming a low-carbohydrate diet, <47% energy, was more positively associated with obesity and being overweight than a standard diet (Merchant et al., 2009). In addition, a diet that includes unrefined carbohydrates has positively affected gut microbiome composition and function (Faits et al., 2020). Therefore, it is essential to understand portion sizes, the types of carbs to add to your diet, and how to avoid eliminating carbs altogether.

How much carbohydrate should I eat?

There is no perfect answer for how many carbohydrates one should consume to maintain weight loss, but it continues to be a work in progress. Carbohydrates should take up 45-65% of your daily calories, about 130 grams (USDA, 2020). To reach this goal, you should meet these needs through 2 cups of fruit daily, 2 ½ cups of vegetables, 6 ounce grains, and 3 cups of dairy daily (USDA, 2020). The best carbohydrates for maximum energy are legumes, whole fruits, and minimally processed grains, such as brown rice and quinoa (Ludwig et al., 2018). It is important to note that although fried potatoes, sugar-sweetened beverages, and refined grains, such as white bread and white rice, are associated with weight gain, it is okay to treat oneself occasionally!

Bottom line

You do not have to cut out the foods you enjoy to keep off weight. Instead, focus on eating everything in moderation and continue to make informed decisions by reading nutrition labels and differentiating between refined and unrefined carbohydrates. Carbohydrates are a must to live a long, happy life! 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist (RDN) can help you sift through messages that promote health versus hype. To find an RDN, use the Find a Nutrition Expert tool at https://www.eatright.org.

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

Faits T, Walker ME, Rodriguez-Morato J, Meng H, Gervis JE, Galluccio JM, Lichtenstein AH, Johnson WE, Matthan NR. Exploring changes in the human gut microbiota and microbial-derived metabolites in response to diets enriched in simple, refined, or unrefined carbohydrate-containing foods: a post hoc analysis of a randomized clinical trial. Am J Clin Nutr. 2020 Dec 10;112(6):1631-1641.

Ludwig DS, Hu FB, Tappy L, Brand-Miller J. Dietary carbohydrates: role of quality and quantity in chronic disease. BMJ. 2018 Jun 13;361:k2340. doi: 10.1136/bmj.k2340.

Merchant AT, Vatanparast H, Barlas S, Dehghan M, Shah SM, De Koning L, Steck SE. Carbohydrate intake and overweight and obesity among healthy adults. J Am Diet Assoc. 2009 Jul;109(7):1165-72.

Sartorius K, Sartorius B, Madiba TE, Stefan C. Does high-carbohydrate intake lead to increased risk of obesity? A systematic review and meta-analysis. BMJ Open. 2018 Feb 8;8(2):e018449.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov (accessed 8 February 2024).

By: Yahaira Cuevas-Nunez

Have you ever wondered why you might feel tingly after consuming pre-workout? Most people either use pre-workout because they want to feel the tingling side effect or avoid pre-workout because they hate the tingling feeling. Beta-alanine is an ingredient in pre-workout known for producing a tingling sensation. It is one of the most popular pre-workout ingredients, appearing in at least 48% of the top-selling multi-ingredient pre-workout supplements (Jagim et al. 2019). In this post, you will learn that consuming pre-workout does not always cause this feeling. We will cover the function beta-alanine has on the body, potential side effects, and general recommendations for use.

What Is Beta-Alanine, and What Function Does It Have in The Body?

Beta-alanine is an amino acid found in meats such as poultry and fish. Your body uses beta-alanine to produce the compound carnosine, which is in large concentrations in skeletal muscle and facilitates exercise performance (Trexler et al., 2015). When you perform physical activity, your body produces lactic acid, which reduces muscle force and causes tiredness. Carnosine reduces the buildup of lactic acid by buffering changes in the muscle pH, reducing muscle fatigue, and maintaining force production. Therefore, because consuming beta-alanine can increase muscle carnosine levels, it may play a role in optimizing physical performance (Artioli et al., 2010).

How Much Is Enough?             

Research suggests beta-alanine is needed in a loading dosage to increase carnosine concentrations. For example, a dosage of 4-6 grams per day for a minimum of 2 weeks results in a 20-30% increase in carnosine (Trexler et al., 2015). While we do not know the exact optimal loading dosage needed in an indiviual, we do know that a loading phase can take ~4 weeks to increase levels of carnosine (Trexler et al., 2015). For individuals who do not consume beta-alanine as a supplementat regularly and decide to take a single large dosage, it has been shown to give a side effect of paraesthesia (i.e., tingling). Paraesthesia is experienced when individuals consume over 800 mg (Trexler et al., 2015). Therefore, individuals should stay below the 800 mg dosage when choosing a pre-workout to avoid paraesthesia. More research is needed to explain why this occurs, but it is hypothesized that beta-alanine activates a receptor on sensory neurons, and it is likely that the activation results in paranesthesia (Trexler et al., 2015).

Bottom Line

To conclude, research supports that consuming beta-alanine is beneficial, safe, and capable of enhancing performance during high-intensity exercises (Artioli et al., 2010). To this day, no evidence supports that the tingling sensation is harmful. Studies have shown that the tingling will disappear within 60-90 minutes after consuming a supplement with beta-alanine (Trexler et. al., 2015).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA Dietetic Intern

References

Artioli, G. G., Gualano, B., Smith, A., Stout, J., & Lancha, A. H., Jr (2010). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Medicine and science in sports and exercise, 42(6), 1162–1173.

Jagim, A. R., Harty, P. S., & Camic, C. L. (2019). Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients, 11(2), 254.

Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12.

U.S. Department of Health and Human Services. (2024). Office of dietary supplements - dietary supplements for exercise and athletic performance. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/ (accessed 8 February 2024).

By: Julia Bailey

What are detox diets?

Detox your body! Get rid of toxins and chemicals! Lose weight! All these statements are made by supporters of diets that claim to “detox,” or remove toxins the body (Academy of Nutrition and Dietetics 2022). While some people use detox diets as a method of losing weight, others use these diets in hopes of removing toxins from their body and improving their health.   Supporters of the detox diet, however, fail to address that the human body already has the capability to detox without using any extreme diet practices (Academy of Nutrition and Dietetics 2022). When our bodies naturally create toxins through digestion of food or are exposed to other toxins like alcohol, they are removed through normal processes like sweating and urinating (Academy of Nutrition and Dietetics 2022). Even though toxins can sound scary, a healthy body is well equipped to handle them, no trendy diet required.

In what ways do detox diets seem successful?

From a weight loss standpoint, it is possible that short-term weight loss will occur with these detox diets (Klein and Kiat 2014). You may see weight loss from the considerable decrease in calories as well as laxative ingredients that are recommended as part of detox diets (Klein and Kiat 2014). However, as with all restrictive diets, the weight is either gained back quickly or is challenging to lose in the first place (Klein and Kiat 2014).

Bottom Line: What does the science say? 

While there is evidence for some vitamins and minerals being beneficial to the body’s natural detoxification systems, there is no evidence that any kind of low-calorie or laxative diet benefits the process (Klein and Kiat 2014). Low-calorie diets can be dangerous, as they decrease energy that our bodies need for everyday activities (Klein and Kiat 2014). Diets high in laxative ingredients can also be dangerous. Many nutrients can be lost by using laxatives, and overdoses of laxatives can occur (Klein and Kiat 2014). Despite health claims, detox diets are not helpful, and following a balanced diet that meets energy needs is the safest and simplest way to benefit your health.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics 2022. What’s the deal with detox diets? Internet: https://www.eatright.org/health/wellness/diet-trends/whats-the-deal-with-detox-diets (accessed 25 January 2024).

Klein AV, Kiat H. 2014. Detox diets for toxin elimination and weight management: a critical review of the evidence. Jour of Human Nutr and Diet: 675-686.

By: Madeleine Zeiler, MPH

The role of excess body fat on chronic disease

When linking chronic diseases to “overweight” and “obesity,” what we’re really talking about is the influence of excess body fat on our health. Excess body fat around the internal organs is linked to type 2 diabetes, high cholesterol, heart disease, fatty liver disease, and kidney disease. This is because the accumulation of excess body fat, called adipose tissue, results in increased inflammation (Cleveland Clinic, 2022; Jung & Choi, 2014).

Measures of health

When we measure health, body weight may not be as useful a measure as body fat percentage (BF%). Body Mass Index (BMI), calculated from height and weight, can estimate body composition, but it does not take into account the role of race, ethnicity, and build on body composition (Wells & Shirley, 2016). BMI falls into four categories: underweight, healthy weight, overweight, and obese (CDC, 2022). The cut off points for these categories were changed in 1998 to reflect the guidelines of the World Health Organization, which were based on the recommendations of the International Obesity Task Force, a working group funded by pharmaceutical companies including Roche and Abbott, the makers of anti-obesity drugs (Moynihan, 2006). Because of the change in cut offs, millions of Americans became “overweight” overnight, and therefore eligible to be prescribed weight loss medications. Suspicious? I’d say so.

Weight on health

The number on the scale is related to only a handful of the chronic diseases related to “obesity:” osteoarthritis and other musculoskeletal diseases (excess weight puts stress on joints), gastroesophageal reflux disease (excess weight leads to increased abdominal pressure), and sleep apnea (excess weight, particularly around the neck, can lead to the collapse of the upper airway, interrupting breathing) (Jehan et al., 2017; King et al., 2013; UChicago Medicine, 2024).

Tools that measure BF% for people whom body fat reduction is medically necessary may be more useful than tools that simply measure weight. These tools include calipers (a tool that measures skinfold thickness, providing an estimate of the amount of fat beneath the skin) or scales that are able to conduct bioelectrical impedance analysis (a method of estimating BF% by sending a low-level electrical current through the body). Before any measures to reduce body fat are taken, patients should consult with a registered dietitian, as they are trained in interpreting your individual results.

Bottom line

All in all, body size is an imperfect measure of health, and we must acknowledge that one can be both fat and healthy (Duncan, 2010).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sierra Woodruff, UGA Dietetic Intern

References

Cleveland Clinic. (2022, June 13). Obesity: Causes, Types, Prevention & Definition. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/11209-weight-control-and-obesity (accessed 8 February 2024).

Duncan, G. E. (2010). The “fit but fat” concept revisited: population-based estimates using NHANES. The International Journal of Behavioral Nutrition and Physical Activity, 7, 47.

Jehan, S., Zizi, F., Pandi-Perumal, S. R., Wall, S., Auguste, E., Myers, A. K., Jean-Louis, G., & McFarlane, S. I. (2017). Obstructive sleep apnea and obesity: implications for public health. Sleep Medicine and Disorders : International Journal, 1(4), 00019.

Jung, U. J., & Choi, M.-S. (2014). Obesity and its metabolic complications: the role of adipokines and the relationship between obesity, inflammation, insulin resistance, dyslipidemia and nonalcoholic fatty liver disease. International Journal of Molecular Sciences, 15(4), 6184–6223.

King, L. K., March, L., & Anandacoomarasamy, A. (2013). Obesity & osteoarthritis. The Indian Journal of Medical Research, 138(2), 185–193.

UChicago Medicine. (2024, January 1). GERD and obesity. https://www.uchicagomedicine.org/conditions-services/esophageal-diseases/gastroesophageal-reflux-disease/gerd-and-obesity (accessed 8 February 2024).

Wells, J. C. K., & Shirley, M. K. (2016). Body composition and the monitoring of non-communicable chronic disease risk. Global Health, Epidemiology and Genomics, 1, e18.

By: Catherine Sigman

Let’s be honest, while most of us understand that too much sugar can be bad for our health, we often don’t realize how frequently we consume it. The grocery store can often feel chaotic, like a sales conference with each food package advertising claims that you really don’t understand. Labels such as “sugar free” or “reduced sugar” seem like a healthier alternative, but what do these claims really mean?

The Food and Drug Administration defines sugar claims as follows:

“Sugar free” or “zero sugar”

• Contain less than 0.5 grams of sugar per serving

“No added sugar” or “without added sugar” 

• No amount of sugar or any ingredient containing sugar (such as jam, jelly, or concentrated fruit juice) was added during processing

“Reduced sugar” or “less sugar” 

• Contains at least 25% less sugar compared to 100 grams of the referenced food (MSU Extension, 2022)

What actually counts as a sugar?

Sugars typically fall into the category of “naturally occurring sugars” or “added sugars”. Naturally occurring sugars are present in food before processing. Usually, this includes sugars such as fructose, galactose, glucose, lactose, and maltose (Johns Hopkins, 2022). Added sugars are sugars added to food during processing. These often include sucrose, dextrose, syrups, honey, and sugar from concentrated fruits (U.S. Food and Drug Administration, 2023).

Where things Get Complicated:

Sugar substitutes exist in their own category of sweeteners because they taste sweet but do not actually contain sugar or significant calories. To understand, sugar substitutes are divided into three sub-categories: artificial sweeteners, sugar alcohols and novel sweeteners.

• Artificial sweeteners are chemically produced sugar substitutes. There are currently six FDA-approved artificial sweeteners on the market in the US: saccharin, acesulfame, aspartame, neotame, and sucralose, and advantame (Shum, 2021). These sweeteners don’t contain calories, because they are not absorbed in the intestine and metabolized as energy. In the past, artificial sweeteners have been a recommended sugar substitute for those monitoring their blood glucose levels or weight, but some research has suggested artificial sweeteners might pose health hazards (John Hopkins, 2022). Unfortunately, much more research is needed to form a conclusive answer.
• Sugar alcohols are also created synthetically, although typically derived from naturally occurring sugars in fruits or vegetables (John Hopkins, 2022). These sweeteners do provide calories, but fewer than regular sugar because of the way they are absorbed. Unfortunately, this absorption process has been shown to result in gas, abdominal discomfort, and diarrhea in some people (Hermann, 2017). Examples of sugar alcohols include mannitol, sorbitol, xylitol, erythritol, arabitol, glycerol, isomalt, lactitol, and maltitol (U.S. Food and Drug Administration, 2021).
• Novel Sweeteners are derived from natural sources like plants. These are not a significantly large source of calories and generally don’t lead to weight gain or blood sugar spikes (John Hopkins, 2022). Unlike other sweeteners, they also typically contain more beneficial nutrients. Currently, the FDA recognizes stevia, monk fruit, and thaumatin as “Generally Recognized as Safe” (U.S. Food and Drug Administration, 2023).

Bottom Line

Although always listed in the ingredients, sugar substitutes are not considered when calculating the “total sugar” or “added sugar” values listed on the nutrition label because they don’t provide a significant source of calories. Still, many believe the myth that when they are buying products with labels such as “sugar free”, they are avoiding artificial sweeteners, sugar alcohols, and novel sweeteners as well, which is usually not the case. Whether or not one chooses to consume natural sugar, added sugar, or sugar substitutes, one should always be mindful of moderation.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary Lazzaro, UGA Dietetic Intern

References

Hermann, J. R. (2017, July 1). Dietary Sugar and Alternative Sweeteners - Oklahoma State University. OSU Extension. https://extension.okstate.edu/fact-sheets/dietary-sugar-and-alternative-sweeteners.html (accessed 8 February 2024).

Johns Hopkins Medicine. (2022, November 15). Facts about sugar and sugar substitutes. Health. https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes (accessed 8 February 2024).

MSU Extension. (2022, July 15). Sugar Label Claims. MSU Extension Agricultural Literacy. https://www.canr.msu.edu/resources/sugar-label-claims (accessed 8 February 2024).

Shum, B., & Georgia, S. (2021). The Effects of Non-nutritive Sweetener Consumption in the Pediatric Populations: What We Know, What We Don’t, and What We Need to Learn. Frontiers in Endocrinology, 12.

U.S. Food and Drug Administration. (2023, June). How Sweet It Is: All About Sweeteners. https://www.fda.gov/consumers/consumer-updates/how-sweet-it-all-about-sweeteners®. (accessed 8 February 2024).

U.S. Food and Drug Administration (2023, August). Added Sugars on the Nutrition Facts Label. https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label. (accessed 8 February 2024).

U.S. Food and Drug Administration. (2021, October). Nutrition Facts Label: Sugar Alcohols. https://ccesaratoga.org/resources/food-label-sugar-alcohols (accessed 8 February 2024).

By: Maggie Hartman

One thing remains true in today's society: fad dieting is all the rave. There is always controversy over which diet is most effective or which will cause quick weight loss. No matter the diet, there is always an end goal of selling a message, a company, or a product.

What is a low-fat diet and when did it become popular?

Low-fat became the idolized diet beginning in the late 1970s when the McGovern Report recommended that Americans reduce fat consumption and incorporate increased complex carbohydrates to combat many of the common chronic diseases, such as type 2 diabetes and heart disease (Nguyen et al., 2016). These complex carbohydrates are less likely to spike your blood sugar and contain vitamins, minerals, and fiber that your body needs to fuel itself (Cleveland Clinic, 2021). The overarching idea is that low-fat products will save you in the fat content department but is not as simple as it seems.  When fat is removed, something must take its place to keep the product appearance and taste similar to the original. The question then arises: what is being substituted for the fat?

What makes low-fat products different?

In general, most Americans exceed their daily recommended limits for added sugars sodium, and saturated fat, hence the implementation of low-fat products (National Institution on Aging, 2022). Low-fat products tend to lack key nutrients such as fiber and protein and will typically increase carbohydrate count to offset the decrease in fat. In addition, findings from a comparison study found that the low-fat and non-fat versions of products have an increased amount of sugar content, especially within salad dressings. (Nguyen et al., 2016). With the rise of fad dieting, weight loss products are rolling off the line. Some of these commodities, being low-fat and high carb, have the potential to increase your risk of developing heart disease or pancreatitis due to elevation of fat stored in your blood (Schuchmann, 2023). When comparing low fat products to their regular counterparts, a lot of nutrients differ. The National Heart, Lung, and Blood Institute found that regular whole milk vanilla frozen yogurt (3-4% fat, ½ c) contains 104 calories, while fat-free vanilla frozen yogurt (<1% fat, ½ c) contains 100 calories (National Heart, Lung, and Blood Institute, 2024). One of the most popular low-fat food selections is yogurt. Dannon yogurt has a non-fat vanilla and a whole milk vanilla version of their product. The low-fat product has a higher sugar content (15 grams vs 22 grams), higher sodium (70 mg vs 90 mg), and a higher carbohydrate content (20 grams vs 22 grams) (ConscienHealth, 2017).

Bottom line

When considering buying low-fat products, it is important to consider what else is being impacted. Most processed, low-fat versions of food can sneak in added sugars or carbohydrates in exchange for a lower fat content. Be cautious of the nutrition label and know that just because it is low-fat, it does not mean that is more nutrient dense or lower in calories.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

ConscienHealth. Yogurt Shedding Sugar to Keep a Healthy Halo. 23 January 2017. Internet: https://conscienhealth.org/2017/01/yogurt-shedding-sugar-to-keep-a-healthy-halo/ (accessed 5 February 2024).

Cleveland Clinic. Carbohydrates. 2021 Internet: https://my.clevelandclinic.org/health/articles/15416-carbohydrates (accessed 5 February 2024)

National Institute for Aging 2022. How to Read Food and Beverage Labels. 8 February 2021.Internet: https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/how-read-food-and-beverage-labels (accessed 24 January 2024).

National Institute of Health 2024. Fat-Free Versus Calorie Consumption. Internet: https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/shop_fat_free.htm#content (accessed 24 January 2024).

Nguyen PK, Lin S, and Heidenreich, P. (2016). A systematic comparison of sugar content in low-fat vs regular versions of food. Nutrition & Diabetes, 6(1), e193. https://doi.org/10.1038/nutd.2015.43

University of Chicago Medicine. Is Full-Fat Food Better For You Than Low-Fat or Fat-Free Food. 18 July 2023. Internet: https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/which-are-healthier-low-fat-or-full-fat-foods#:~:text=By%20eating%20low%2Dfat%20products,oil%20and%20salmon%20—%20are%20ideal. (accessed 24 January 2024).

By: Tristan Forbes

Preworkout supplements are sold in many forms, like powders and liquids, to improve strength and endurance during a workout. They often contain compounds like caffeine and protein (Harty et al. 2018). They are popular with many athletes, from casual to serious competitors, and people in their fitness journey wonder if they should start taking them too. Preworkout supplements have been shown to benefit exercise performance (Collins et al. 2017), but it is important to know the risks and how to consume preworkout supplements safely.

What are the risks?

The US Food and Drug Administration (FDA) does not investigate supplements for safety before people start using them; they only investigate when there are complaints or incident reports. Supplements may contain dangerous amounts of certain ingredients (Harty et al. 2018). The FDA cautions that there is an increase in dietary supplements containing dangerously high amounts of caffeine (Food and Drug Administration 2018). Additionally, consuming caffeine late in the day increases your risk of poor sleep quality (National Institutes of Health 2022).

How do I consume them safely?

To make sure preworkout supplements are safe, look for tests done by organizations like the National Sport Foundation and United States Pharmacopeia that test products for safe consumption. People should also check that the caffeine amount is safe. The FDA recommends 400 milligrams of caffeine as a limit to avoid anxiety and heartburn (U.S. Food and Drug Administration 2023). If you plan to take a caffeine-containing preworkout supplement, consider moving your workout to earlier in the day so your sleep quality is not affected. You may also consider other sources of caffeine and energy, such as black tea or quickly-digested foods like clementines and pretzels. Caffeine has been shown to improve exercise and physical performance for the majority of people (Guest et al. 2021), so eating foods containing caffeine could be helpful.

Bottom Line

In summary, people can benefit from taking preworkout supplements that have been shown to improve performance in athletics. However, any supplement can be dangerous, so it is important to read labels indicating third-party testing to ensure that they are safe. People taking supplements should still consume a healthy diet that contains a variety of vegetables, fruits, grains, protein, and dairy (National Institutes of Health 2022). People should also consider natural sources of caffeine and energy versus taking a supplement with unknown risks.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Joan Song, UGA Dietetic Intern

References

Collins PB, Earnest CP, Dalton RL, Sowinski RJ, Grubic TJ, Favot CJ, Colette AM, Rasmussen C, Greenwood M, Kreider RB 2017. Short-Term Effects of a Ready-to-Drink Pre-Workout Beverage on Exercise Performance and Recovery. Nutr 9(8):823.

Food and Drug Administration 2018. Highly Concentrated Caffeine in Dietary Supplements: Guidance for Industry. https://www.fda.gov/files/food/published/Guidance-for-Industry--Highly-Concentrated-Caffeine-in-Dietary-Supplements-DOWNLOAD.pdf (accessed 25 January 2024).

Guest NS, VanDusseldorp TA, Neslon MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonion J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI 2021. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18(1):1.

Harty PS, Zabrieskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR 2018. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr 15(1):41.

U.S. Food and Drug Administration 2023. Spilling the Beans: How Much Caffeine is Too Much? Internet: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much (accessed 25 January 2024).

National Institutes of Health 2022. Dietary Supplements for Exercise and Athletic Performance. Internet: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ (accessed 25 January 2024).

By: Marco Giraldo

Most people want to follow a healthy lifestyle to be healthy or to look good, but selecting the best diet plan can be challenging. The vegan (plant-based) diet is one eating plan you might choose to follow. Fruits and vegetables are essential daily, but is a plant-based diet the best choice? And should we avoid animal-based foods? Are there nutrients we might lack from consuming a vegan diet?

What is a vegan diet?

The vegan diet is a type of vegetarian eating pattern that avoids animal-based products, including dairy and eggs (Academy of Nutrition and Dietetics 2024). People might choose to go vegan for moral, religious, and environmental reasons or because they have heard a plant-based diet will benefit their health. However, studies show that avoiding animal products for health reasons does not necessarily decrease disease risk or improve weight loss (Turner-McGrievy et al. 2023).

What are the health effects of vegan diets?

Plant-based diets contain essential nutrients, such as vitamins B, C, E, iron, fiber (helpful for digestion), and antioxidants (protective against cancer). This type of eating pattern can protect against heart disease because it encourages eating more beans, fruits, and vegetables and avoids red, processed meat (Luszczki 2023).

Are there any disadvantages to a vegan diet?

A vegan diet may be low in protein (Connolly et al. 2023) and calcium, which can cause bone health problems. Other nutrients that may be low include omega-3 fatty acids (healthy fats for heart, eye, and brain health), vitamin D (important for bone health), vitamin B-12 (important for blood health), and iron (the body absorbs iron more easily from animal-based foods) (Luszczki 2023).

Bottom line

The Dietary Guidelines for Americans recommends a variety of nutrient-dense foods to promote health, such as vegetables, fruits, grains, dairy, oils, and protein foods (United States Department of Agriculture, 2020). A plant-based eating pattern can be considered healthy as long as it includes enough of the nutrients (like protein), that are found in meats, eggs, dairy, and fish. With careful planning, protein can be obtained from plant-based sources, such as beans, peas, lentils, nuts, seeds, and soy products.

If you are concerned that you are not meeting your nutritional needs on a vegan diet, reach out to a registered dietitian for guidance on selecting appropriate foods and if taking a dietary supplement is necessary. When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Joan Song, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics Evidence Analysis Library. Vegetarian Nutrition and Disease Prevention (2022-23) Version current 2023. Internet: https://www.andeal.org/topic.cfm?menu=5271&cat=6250 AL (andeal.org) (accessed 24 January 2024).

Connolly, G.; Hudson, J.L.; Bergia, R.E.; Davis, E.M.; Hartman, A.S.; Zhu, W.; Carroll, C.C.; Campbell, W.W. Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, as Defined by the Dietary Guidelines for Americans on Essential Amino Acids Bioavailability in Young and Older Adults: Two Cross-Over Randomized Controlled Trials. Nutrients 2023, 15, 2870. https://doi.org/10.3390/nu15132870

Luszczki E, Boakye F, Zielinska M, Bartosiewicz A, Oleksy L, Stolarczyk A. Vegan diet: nutritional components, implementation, and effects on adults’ health. Front. Nutr. 2023. https://doi.org/10/3389/fnut.2023.1294497 

Roussell, M., Hill, A., Gaugler, T. et al. Effects of a DASH-like diet containing lean beef on vascular health. J Hum Hypertens 28, 600–605 (2014). https://doi.org/10.1038/jhh.2014.34

Turner-McGrievy GM, Wilcox S, Frongillo EA, et al. Effect of a Plant-Based vs Omnivorous Soul Food Diet on Weight and Lipid Levels Among African American Adults: A Randomized Clinical Trial. JAMA Netw Open. 2023;6(1):e2250626. doi:10.1001/jamanetworkopen.2022.50626

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 24 January 2024).

By: Eli Whitaker

The History of Fasting

Fasting is choosing to abstain from food for a short time. It is an ancient and well-established practice for many cultures throughout history. Many world religions have a fasting component integrated into their practices. Islam, maybe most famously, has Ramadan, where participants cannot eat during the day and will only eat after the sun has set, which some research shows can be beneficial to one’s metabolic health (Tsitsou et al. 2022). In today's world of abundant food, the idea of not eating might seem odd, but it's a concept worth exploring. Recently, fasting has returned to a more prominent position in the zeitgeist of the age in the form of intermittent fasting.

What is Intermittent Fasting?

Intermittent fasting is using fasting as a tool to improve one’s health, usually in the form of reducing fat mass or improving metabolic function, meaning losing weight or better using the food you eat. Many proponents claim that it is a miracle cure for weight loss and diabetes, but there is more to it than that. To intermittently fast, you have to abstain from eating anything with calories for a period of time that you set. It seems like a very simple process, but it can be difficult, considering most people have eaten three meals per day for most of their lives. Theoretically, fasting seems like it would be effective, but let us compare it to normal calorie restriction.

Calorie Restriction Versus Intermittent Fasting

The most common method of losing weight is by going on a diet. Many of us have done it, and many of us have been successful, others not so much. This is what is called calorie restriction, cutting out a portion of your daily caloric intake every day to slowly and consistently lose weight. One study found that intermittent fasting produced similar results to calorie restriction in terms of weight loss for those with a normal BMI, but a more potent effect in those with obesity (Zhang et al. 2022). Another study found that the two methods produced similar results, but participants with type II Diabetes displayed improved glycemic control (Welton et al. 2020). This means that those with type II Diabetes could better control their blood sugar when intermittent fasting, but it is always recommended to speak with your doctor first before trying intermittent fasting. Although these results sound promising, there still needs to be more research done on intermittent fasting to truly understand its effects on weight loss and improving health.

Bottom Line

Intermittent fasting may work for you, or a typical diet may be better, as they show similar results. It really depends on what method you can stick with consistently without any issues popping up. The ultimate goal is to improve your health, so choose whichever one works for you.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Tianli Wang, UGA Dietetic Intern

References

Tsitsou S, Zacharodimos N, Poulia K-A, Karatzi K, Dimitriadis G, Papakonstantinou E. 2022. Effects of Time-Restricted Feeding and Ramadan Fasting on Body Weight, Body Composition, Glucose Responses, and Insulin Resistance: A Systematic Review of Randomized Controlled Trials. Nutrients 14:4778.

Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. 2020. Intermittent fasting and weight loss. Can Fam Physician 66:117–125.

Zhang Q, Zhang C, Wang H, Ma Z, Liu D, Guan X, Liu Y, Fu Y, Cui M, Dong J. 2022. Intermittent Fasting versus Continuous Calorie Restriction: Which Is Better for Weight Loss? Nutrients 14:1781.

By: Lindsey Sewell

Health Risks

Can a glass of red wine a day keep the doctor away? Many people might have heard that red wine is good for heart health. However, it is also known that too much alcohol consumption can have harmful effects on the body. According to the CDC, binge drinking is the leading preventable cause of death in the United States (Centers for Disease Control and Prevention, 2024). The CDC also highlights that overconsumption of alcohol can lead to many diseases such as cancer, liver disease, and heart disease. Scientific data seem to disagree with opinions on red wine and heart health.

Other Factors

The American Heart Association clears the confusion of alcohol consumption being a cause of better heart health, due to a lack of research between the two. However, wine and a lowered risk of dying from heart disease are related (American Heart Association, 2019). This association could be from many factors. It could be that wine drinkers are more likely to have healthier diets such as the Mediterranean diet. The Mediterranean diet is a heart-healthy diet that could lead to a longer life, regardless of consuming one or two glasses of red wine every night (American Heart Association, 2019).

The Good

Red wine is also rich in antioxidants, which have positive effects on the body (Lombardo et al. 2023). However, antioxidants can also be found in other food sources such as blueberries and peanuts (American Heart Association, 2019). It is important to understand that many factors play a role in heart and overall health, and is related to the nutrition in alcoholic beverages.

Bottom Line

Alcohol can either have a beneficial or harmful effect. According to the Dietary Guidelines for Americans, it is recommended that alcohol consumption be limited to one drink or less per day for women, and two drinks or less per day for men (United States Department of Agriculture, 2024). So, before you decide to drink red wine, consider eating blueberries or peanuts. And if you do decide to drink red wine—remember that moderation is key.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Joan Song, UGA Dietetic Intern

References

American Heart Association (2019). Drinking red wine for heart health? Read this before you toast. Internet: https://www.heart.org/en/news/2019/05/24/drinking-red-wine-for-heart-health-read-this-before-you-toast (accessed 22 January 2024).

Centers for Disease Control and Prevention. (2024). Excessive alcohol use. Centers for Disease Control and Prevention. Internet: https://www.cdc.gov/chronicdisease/resources/publications/factsheets/alcohol.htm (accessed 22 January 2024).

Lombardo, M., Feraco, A., Camajani, E., Caprio, M., & Armani, A. (2023). Health effects of red wine consumption: a narrative review of an issue that still deserves debate. Nutrients, 15(8).

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Internet: http://www.DietaryGuidelines.gov (accessed 22 January 2024).

By: Katie Tomlinson

What is Apple Cider Vinegar?

So, what exactly is apple cider vinegar? Apple cider vinegar is made from the chemical change of apples and contains high amounts of acetic acid (Launholt et al. 2020). You have probably heard that apple cider vinegar is a magic fat burner. For years, people have taken spoonfuls of it or mixed it with water to drink daily, hoping for quick and easy fat loss. But is apple cider vinegar a weight loss shortcut, or is it just another myth?

Does Apple Cider vinegar actually burn fat?

There is not enough evidence to support the claim that apple cider vinegar burns fat. Even though some studies suggest that apple cider vinegar results in fat loss, they do not say that patients who experienced weight loss simultaneously followed a calorie-restricted diet and increased their exercise (Solaleh et al. 2018). It can be argued that the weight loss resulted from the high amounts of acetic acid irritating the digestive tract, causing acid reflux and reducing appetite (Launholt et al. 2020). Damage to teeth is another possible harmful effect of regular apple cider vinegar consumption (Launholt et al. 2020).

Alternatives to promote healthy and sustainable fat loss!

“Quick fix” fad diets and “cure-all” products should be avoided because they are usually based on misinformation and biased evidence (Academy of Nutrition and Dietetics 2021). Instead, healthy and sustainable weight loss can be achieved through diet and lifestyle changes. For weight management, The Academy of Nutrition and Dietetics (2021), recommends a general healthful diet focused on increased fruit and vegetable intake to improve overall nutrition and promote long-term results. Additionally, 200-300 minutes of moderate-intensity physical activity per week is optimal for weight management (Academy of Nutrition and Dietetics 2021). If further assistance is needed, seek personalized nutrition therapy from a medical professional to explore a diet low in calories, carbohydrates, or fats according to your personal needs (Academy of Nutrition and Dietetics 2021).

Bottom Line

There is not enough evidence to prove that apple cider vinegar burns fat and directly promotes weight loss. In fact, daily intake of concentrated apple cider vinegar could have negative health effects. Instead, diet and lifestyle changes are the best way to achieve safe and long-term weight loss.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Joan Song, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics 2021. Overweight and Obesity: Nutrition Intervention. Internet: https://www.nutritioncaremanual.org/topic.cfm?ncm_category_id=1&lv1=272986&lv2=275050&lv3=275060&ncm_toc_id=275060&ncm_heading=Nutrition%20Care (accessed 4 February 2023). In: Nutrition Care Manual®.

Atoosa S, Nima H, Solaleh K, and Zohreh A. 2018. Beneficial effects of Apple Cider Vinegar on Weight Management, Visceral Adiposity Index and Lipid Profile in Overweight or Obese Subjects Receiving Restricted Calorie Diet: A Randomized Control Trial. Journal of Functional Foods, vol. 43, 2018, pp. 95-102.

Launholt T, Hjorth P, and Kristiansen C. 2020. Safety and Side Effects of Apple Vinegar Intake and its Effect on Metabolic Parameters and Body Weight: A Systematic Review. European Journal of Nutrition, vol. 59, no. 6, 2020, pp. 2273-2289.

By: Sara McCarthy

Fruit has long been touted as a staple in a healthful diet. Still, it only takes a little digging on social media to find influencers, wellness advocates, and even some practitioners who advise against including fruits in one's diet. Bananas and grapes are particularly under siege, with some commentators going so far as to suggest that eating these fruits is equivalent to eating candy. In a world that is increasingly prioritizing dietary advice from our phones over physicians, where does the truth lie?

Fruit Facts

As with most aspects of a healthy diet, context matters when discussing the sugar content in fruit. Fruit is a valuable source of dietary fiber, antioxidants, and nutrients. This is particularly important, as fewer than 10% of citizens of most Western countries ingest adequate amounts of dietary fiber and whole fruits (Dreher 2018). The fructose in fruit causes a low blood glucose response, and when fruits are consumed in their whole form, their fiber further helps to slow down the absorption of the sugars in fruit. In fact, Ren et al. (2023) found that an increase in fruit consumption reduced fasting blood glucose in patients with diabetes.

Sweet Life

This is in contrast to the added sugars in many candies. The Dietary Guidelines for Americans recommends limiting added sugar intake to less than 10% of total energy intake daily, as these added sugars generally contain energy without providing any additional nutritional benefit (United States Department of Agriculture, 2020). Additionally, a study by DiNicolantonio and Berger (2016) concluded that added sugars even reduce lifespan and negatively impact quality of life and that an effort should be made in the United States to reduce the inclusion of added sugars in prepackaged food and beverages in order to slow the current rate of consumption.

Bottom line

According to the Dietary Guidelines for Americans, about 80% of the U.S. population does not meet daily fruit recommendations and would benefit from increasing their fruit intake (United States Department of Agriculture, 2020). Fruit is a vital component of a healthful diet, provides nutritional benefits that candy products do not, and has been found to have a minimal or even beneficial effect on blood glucose. Consumers should prioritize fruit consumption as part of a balanced diet and should be wary of anyone attempting to fear-monger the public regarding the healthfulness of fruit.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and diagnosed health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Hawkins, Dietetic Intern

References

DiNicolantonio J, Berger A. 2016. Added sugars drive nutrient and energy deficit in obesity: A new paradigm. Open Heart 3(2):e000469.

Dreher ML, 2018. Whole fruits and fruit fiber emerging health effects. Nutrients 10(12):1833.

Ren Y, Sun S, Su Y, Ying C, Luo H. 2023. Effect of fruit on glucose control in diabetes mellitus: a meta-analysis of nineteen randomized controlled trials. Front Endocrinol 2023; 14: 1174545.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version current 2020. Internet: http://www.DietaryGuidelines.gov (accessed 22 January 2024).

By: Reagan Street

I am consistently surprised to see one trend continue to rise to the top around the new year: lemon water. With many impressive claims, lemon water tends to resurface as a hot topic like clockwork. Although I enjoy the taste of lemon water, I must reveal that it is not the cure-all we wish it were. Then what is the secret behind its claim to improve our health? It is less about the lemon and more about your overall water consumption.

Claim 1: Lemon water cured my skin.

Water has been and will continue to be an essential part of life, helping our bodies function in temperature control as well as in physical and cognitive performance (Popkin et al., 2010). A notable fact about your skin that you might not realize is that it is your body's largest organ (Richardson, 2003). If you are dehydrated, your body might have diminished function, which could be reflected in your skin. A study exploring the relationship between water intake and skin physiology determined that adding 2 liters of water, when dehydrated, to a person's already predetermined “healthy” lifestyles might positively impact their skin’s health (Palma et al., 2015). The recommended fluid intake is 3,000 mL for the average male and 2,200 mL for the average female. Many people do not achieve this recommendation; however, drinking too much water can also negatively impact health. Being overhydrated can affect your electrolyte balance, resulting in headaches and possible water intoxication (Yonemura et al., 1987). Fluid needs vary per individual, and to determine yours, it would be best to consult with your healthcare provider or registered dietitian (Meinders & Meinders, 2010).

Claim 2: Drinking lemon water first thing in the morning has helped me lose (insert X number) pounds.

Most social media influencers or proponents of lemon water suggest that if you drink lemon water on an empty stomach first thing in the morning, it aids in helping flush out toxins, speeding up your metabolism, and cleansing the bowels. What do you usually drink first thing in the morning? Orange juice? Coffee? Several studies have determined that greater consumption of sugar-sweetened beverages like orange juice and coffee are associated with weight gain (Malik et al., 2006). Our bodies store calories from sugary drinks, often termed “empty calories,” meaning they provide energy like calories but little to no nutritional value — hence, empty. Your body will store these calories from sugar and, if not expended, will be stored as fat, which can contribute to overall weight gain (United States Department of Agriculture 2015). By drinking lemon water instead of a sugar-sweetened beverage in the morning, you are adjusting that behavior, swapping a caloric beverage with a zero-calorie option, which in itself could result in weight loss (Tate et al, 2012). Theoretically, you could achieve the same weight loss goal with a zero-calorie lemonade powder vs. an actual lemon, or … drinking plain water.

Bottom line

In conclusion, I enjoy lemon water, and you can too if you like the taste! However, there is no need to force yourself to drink it for the sake of reaping mythical health benefits. Meeting your fluid intake needs by drinking more plain water or adding a variety of different fruits and vegetables to your water, will positively impact your health and hydration status.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Alyssa Guadagni, UGA Dietetic Intern

References

Malik VS, Schulze MB, Hu FB. 2006. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr 84:274-288.

Meinders AJ, Meinders AE. 2010. [How much water do we really need to drink?]. Ned Tijdschr Geneeskd 154:A1757.

Palma L, Marques LT, Bujan J, Rodrigues LM. 2015. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol 8:413-421.

Popkin BM, D'Anci KE, Rosenberg IH. 2010. Water, hydration, and health. Nutr Rev 68:439-458.

Richardson M. 2003. Understanding the structure and function of the skin. Nurs Times 99:46-48.

Tate DF, Turner-McGrievy G, Lyons E, et al. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. Am J Clin Nutr. Mar 2012;95(3):555-63.

United States Department of Agriculture. What are empty calories. Version current 30 November 2015. Internet: https://www.myplate.gov/what-are-empty-calories (accessed 19 February 2023).

Yonemura K, Hishida A, Miyajima H, Tawarahara K, Mizoguchi K, Nishimura Y, Ohishi K. 1987. Water intoxication due to excessive water intake: observation of initiation stage. Jpn J Med 26:249-252.

By: Jen Ray

Look up there in the sky! Is it a bird? Is it a plane? Why no, it’s … a bowl of quinoa!?

Okay, in all seriousness, a bowl of quinoa does not have superpowers like Superman flying through the sky. However, quinoa is just one of many foods to be considered a superfood. So, the question that is probably on people’s minds is, “Are superfoods really ‘super’?”

What are superfoods?
First, we must define precisely what a “superfood” really is. If you ask a person on the street what they think a superfood is, they are likely to say they are foods associated with healthy food properties, such as containing vitamins. They may also say that superfoods are those that may positively influence our health by preventing disease (Kirsch et. al., 2022). However, there is no scientific definition of a superfood. Instead, it is a term used more for marketing purposes (Kirsch et. al., 2022; van den Driessche et. al., 2018; Liu et. al., 2021). According to Kirsch et. al. (2022), the Oxford dictionary defines superfoods as foods that are considered especially nutritious or can be otherwise beneficial to the health and well-being of a person. Hassoun et. al. (2022) define superfoods as nutrient-dense foods containing bioactive compounds and other possible health benefits or therapeutic values. Every year more foods are added to the “superfoods” list. Because of variations in worldwide dietary habits, people from distinct regions may perceive what a superfood is differently (van den Driessche et. al., 2018). Some of the most common superfoods are but are not limited to, honey, salmon, cranberries, and quinoa.

What are some of the superpowers?
Honey is considered a superfood because it reduces inflammation and supports the immune system, and it has been used for this, especially during the coronavirus disease 2019 (COVID-19) pandemic. Honey may also have an antiviral effect on enveloped viruses like SARS-CoV-2 (Hassoun et. al., 2022). Salmon falls into the superfood category because it is high in omega-3 fatty acids, which can also positively affect immunity and inflammation. Salmon may also have antiviral properties, which may help protect against developing metabolic illnesses like cardiovascular diseases (CVD) and Type 2 diabetes (Hassoun et. al., 2022). Cranberries are rich in vitamins, pro-anthocyanidins, and other antioxidants (van den Driessche et. al., 2018; Proestos, 2018), which may lower the risk of developing CVD, reduce blood pressure, lower the incidence of urinary tract infections, and possibly affect cancer pathophysiology (Proestos, 2018). Besides containing all essential amino acids, quinoa has been categorized as a superfood because it may help lower body mass index (van den Driessche et. al., 2018).

So, is it true…do superfoods have superpowers?
As much as we want to believe there are foods with superpowers that can make us healthier or help prevent diseases, the science does not support this. Studies that have been conducted to date conclude that more evidence is needed to support preliminary findings on and beliefs surrounding superfoods. Results from many of the studies are found to be contradictory or not convincing; for others, the number of studies is limited, so widespread recommendations cannot yet be made (van den Driessche et. al., 2018). Most of the research indicates that superfoods can be helpful to our bodies; however, the research also suggests consuming superfoods as part of a healthy balanced diet (Proestos, 2018). “Superfoods” may have some benefits stemming from their inclusion in one’s diet, but to say they have superpowers on their own and can help protect us from disease or illness, at this time, is not yet a claim well-supported by scientific evidence.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org

Reviewed by: Sitara Cullinan, UGA Dietetic Intern

REFERENCES

Hassoun A, Harastani R, Jagtap S, Trollman H, Garcia-Garcia G, Awad NMH, Zannou O, Galanakis CM, Goksen G, Nayik GA, et. al. 2022. Truths and myths about superfoods in the era of the COVID-19 pandemic. Crit. Rev. Food Sci. Nutr. Aug 5:1-18.

Kirsch F, Lohmann M, and Böl G. 2022. The public’s understanding of superfoods. Sustainability 14(7):3916.

Liu H, Meng-Lewis Y, Ibrahim F, Zhu X. 2021. Superfoods, super healthy: myth or reality? Examining consumers’ repurchase and WOM intention regarding superfoods: a theory of consumption values perspective. J. Bus. Res 137:69-88.

Proestos C. 2018. Superfoods: Recent data on their role in the prevention of diseases. Curr. Res. Nutr. Food Sci. 06(3):576-593.

van den Driessche JJ, Plat J, Mensink R. 2018. Effects of superfoods on risk factors of metabolic syndrome: a systematic review of human intervention trials. Food Funct. 9:1944-1966.

By: Jesse Perry

It is a common belief that switching to a vegetarian diet is better for health than a diet including meat. While there are many benefits to switching to a vegetarian diet, it is important to consider the possible drawbacks of removing meat from the diet.

What is a vegetarian diet?

A vegetarian diet is an eating pattern that restricts the consumption of meat. This diet has varying degrees of restriction surrounding eggs, milk, and fish. Vegetarians who allow eggs in their diet are considered ovo-vegetarians. Vegetarians who allow dairy products in their diet are considered lacto-vegetarians. Vegetarians who allow eggs and dairy are considered lacto-ovo vegetarians. If a person allows themselves to eat fish, they are considered pescatarian. People who eat no animal products are considered vegan.

What are the benefits of a vegetarian diet?

Despite claims that a vegetarian diet is better than a diet including meat not being true, this diet does provide many benefits that would make it seem so. A vegetarian diet can potentially lower the intake of undesirable nutrients, such as saturated fats. A decrease in these nutrients can help deter mortality caused by ischemic heart disease, which can occur by fat deposits blocking arteries in the heart (Key et al., 1999). A vegetarian diet can also increase the consumption of beneficial nutrients, such as complex carbohydrates and dietary fiber (helps with digestion), vitamins C and E (act as antioxidants), and folic acid (helps to prevent birth defects in women of child-bearing age). Overall, these benefits can lead to a reduction of heart disease, renal disease, diabetes, as well as many other chronic diseases (Leitzmann 2005).

Are there drawbacks of a vegetarian diet?

If executed correctly, there should be no drawbacks to consuming a vegetarian diet. However, some people switch from eating meat without doing enough research and preparation, thus leading to common dietary deficiencies. There are many nutrients that vegetarians can be deficient in, such as protein, calcium, vitamin B-12, omega-3 fatty acids, iron, zinc, and iodine (Leitzmann 2005). Iron has two forms: heme iron and non-heme iron. Heme iron is commonly found in meat, fish, and poultry, while non-heme is found in plant foods. About 15-40% of heme iron can be absorbed from meat, while only 1-15% of non-heme iron can be absorbed from food. As a result, vegetarians must plan meals carefully or take dietary supplements to ensure they maintain adequate levels of iron in their bodies. Luckily, many foods are fortified with iron, and vegetarians can choose foods high in iron, such as leafy greens, nuts, and legumes (Hunt 2002).

Bottom line

A vegetarian diet can be a healthful eating pattern if planned properly. Your body needs a balanced diet rich in nutrients to perform at its best and reduce the risk for chronic diseases. Attempting to start a vegetarian diet without planning could lead to nutrient deficiencies that would be detrimental to the body.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. To learn more about vegetarian diets, visit the Vegetarian Nutrition Dietetics Practice Group.

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

Hunt JR. Moving toward a plant-based diet: are iron and zinc at risk? Nutr Rev 2002;60:127-134.

Key TJ, Davey GK, Appleby PN. Health benefits of a vegetarian diet. Proc Nutr Soc 1999;58:271-275.

Leitzmann C. Vegetarian diets: what are the advantages? Forum Nutr 2005;57:147-156.

By: Dianna Thomas, BS

The protein craze is hitting social media like a tidal wave! We know this nutrient is vital for muscle growth, repair, and athletic performance, but how much should we have? When should we consume it? What types should we be consuming? You may find answers to many of these questions on popular platforms such as Instagram and TikTok, but if you stick around and keep reading, you can get a glimpse into what the latest science tells us.

How much protein should you be consuming?

The amount of dietary protein an individual needs differs based on factors including height, weight, age, sex, and activity level. The average individual should consume 0.8g of protein per kilogram of body weight, and both strength and endurance athletes may benefit from higher intakes (Thomas et al., 2016). Recommendations for strength athletes range between 1.2-1.7g of protein per kg, and endurance athletes should consume between 1.2-1.4g per kg (Thomas et al., 2016). If your goal is to put on some muscle or improve your strength and endurance, you may want to think about prioritizing this nutrient.

When should you consume protein for optimal muscle growth, repair, and performance?

Protein timing is an ongoing hot topic! Ultimately the timing and composition of a pre- or post-workout meal are highly dependent on the athlete’s tolerance as well as the length and intensity of the exercise session (Thomas et al., 2016). Studies have shown positive associations between muscle growth and strength when coupling resistance training and post-exercise protein. Consuming 20-30g post-workout can enhance performance and recovery (Carbone & Pasiakos, 2019). Ingesting high-quality protein immediately after and up to 2 hours post-workout can immensely benefit muscle growth and repair. Alongside post-workout, protein ingestion benefits can be observed when consuming 20-40g every three to four hours throughout the day and 30-40g before sleeping (Kerksick et al., 2017).

What are the most optimal protein sources?

Optimal protein sources are key to enhancing muscle growth and performance. However, what sources are considered optimal? While protein can be found in foods such as meats, poultry, eggs, nuts, and seeds, animal-sourced protein tends to have higher absorption rates (Berrazaga et al., 2019). Generally, they have higher ratios of the branched-chain amino acids, leucine, isoleucine, and valine (Berrazaga et al., 2019), which are optimal for muscle growth, strength, and endurance. Although significant evidence supports animal-sourced protein, vegetarians and/or vegans can achieve optimal protein intakes with careful planning to incorporate various plant sources that will provide all essential amino acids (Berrazaga et al., 2019).

Bottom line

Ensuring your protein intake needs may seem overwhelming at first. Incorporating some of these suggestions can remove the guess-work and help you enhance muscle growth and performance.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Abigail Klinker, UGA Dietetic Intern

References

Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients, 11(8).

Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5).

Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr, 14, 33.

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc, 48(3), 543-568.

By: Maddison Wilkes

In light of current online popularity and recent state legislative deliberation, raw milk is a hot topic in the media. Milk that currently lines supermarket shelves has been pasteurized, meaning the product has been heated to temperatures that destroy harmful pathogens, making it safer for human consumption. But how is the pasteurization process affecting the nutritional quality of your milk? Is raw milk more nutrient-dense? Does raw milk come with any risks? This post will shed light on these commonly asked questions.

Risks

Unpasteurized milk is claimed to fortify the immune system and stand as a nutritionally superior alternative to its pasteurized counterpart. Groups that market raw milk may posit that the product treats allergies, asthma, and lactose intolerance. Unfortunately, the risks often outweigh the benefits, and consumption of raw milk can pose a serious health risk to you and your family. Raw milk can harbor many pathogens, including Campylobacter, Listeria monocytogenes, Shiga toxin-producing E. coli, and Salmonella enterica (Koski et al., 2022). Diseases caused by these pathogens are particularly dangerous to the elderly and children and could have long-lasting consequences. In just five years, 75 outbreaks related to raw milk were recorded, and over 75% of these cases occurred in states where raw milk was legal (Koski et al., 2022). These data demonstrate why it is imperative to know the risks, especially in states where the sale of raw milk for human consumption is allowed. Even from a trusted source or an organic farm, consuming raw milk can make you sick.

Health Claims and the Evidence

The Food and Drug Administration provides numerous evidence-based resources and trusted research studies to answer consumer questions about the health claims surrounding raw milk. For example, studies show that the majority of micronutrients in raw versus pasteurized milk do not differ substantially, with the exception of vitamins B2 and C, which are not significant micronutrients in milk (Center for Food Safety and Applied Nutrition, 2011; Macdonald et al., 2011). Furthermore, raw milk does not contain the lactase enzyme or any probiotic strains that aid in lactose digestion, does not promote any immune system-supporting properties, and cannot treat or prevent allergies or asthma (Center for Food Safety and Applied Nutrition, 2011). Raw and pasteurized milk do not differ in allergenicity, and individuals who are allergic to milk products should not consume either of these products if they are not well-tolerated.

Takeaway

It is important to remember that, when it comes to nutrition, we don’t always have to think in absolutes. While we might hear that “food processing” can have negative impacts on our health, we should appreciate that it can also protect our well-being, as is the case with pasteurization. When it comes to milk, the risks of consuming the raw form far outweigh any potential claimed benefits to health. The research shows that raw milk does not provide any additional health benefits when compared to pasteurized products, and it can serve as a vessel for harmful pathogens. Pasteurization is a crucial step in processing that keeps you and your loved ones safe, happy, and healthy.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sydnee Berman, Dietetic Intern

References

Center for Food Safety and Applied Nutrition. (2011, November 1). Raw Milk Misconceptions and the Danger of Raw Milk Consumption. U.S. Food and Drug Administration. Retrieved January 31, 2023, from https://www.fda.gov/food/buy-store-serve-safe-food/raw-milk-misconceptions-and-danger-raw-milk-consumption

Koski, L., Kisselburgh, H., Landsman, L., Hulkower, R., Howard-Williams, M., Salah, Z., . . . Nichols, M. (2022). Foodborne Illness Outbreaks Linked to Unpasteurised Milk and Relationship to Changes in State Laws – United States, 1998–2018. Epidemiology & Infection, 150, E183.

Macdonald, L. E., Brett, J., Kelton, D., Majowicz, S. E., Snedeker, K., & Sargeant, J. M. (2011). A systematic review and meta-analysis of the effects of pasteurization on milk vitamins, and evidence for raw milk consumption and other health-related outcomes. Journal of Food Protection, 74(11), 1814–1832.

By: Whitney Sanders

Every day, many people shop in grocery stores with the idea that they need to spend an inordinate amount of money to eat what diet and wellness culture tells us is “healthy.” This includes fresh fruits and vegetables and low-carb options. But what if I told you that eating healthy can be budget-friendly? Below are useful tips to help you shop inexpensively and potentially improve your health outcomes at the same time.

Eating a variety of fruits and vegetables

A common nutrition misconception is that consuming fruits and vegetables is expensive. While there is some truth to that statement (Rao et al., 2013), let’s break it down. Buying fresh fruits and vegetables can be expensive if the chosen foods spoil before consumption, if you’re buying them out of season, or if you find that the price of the fresh vs. frozen or canned version is more expensive. Buying frozen or canned fruits and vegetables can be less costly and can help you achieve the overall goal of consuming a diet high in fruits and vegetables. Many think that frozen or canned fruits and vegetables are inferior to fresh, but that is not the reality. These products are often picked and stored, either frozen or canned, at their peak ripeness, meaning they still retain the same nutrients as their fresh counterparts. So, when you pop open the microwave and put a bag of frozen veggies in, those vegetables have all of their vitamins and nutrients still intact! Frozen fruits and vegetables offer the flexibility to consume out-of-season produce but at a lower price. As an example, carrots are in season as early as May through December, so buying fresh carrots from January through April may be scarce or nonexistent and cost significantly more. But if you want to add carrots to your plate when they are out of season, canned carrots cost significantly less and are available year-round (Connell et al., 2018).

Buying rice, potatoes, or pasta in bulk

Through the years, diet culture has convinced us that carbohydrates (carbs) are “bad.” But according to MyPlate, we need to consume as many as 10 oz (depending on age, sex, height, and weight) of grains daily. What are grains mostly made up of? Carbs! Buying rice and pasta in bulk will give you more bang for your buck, allowing you to purchase a significant amount of product that will last longer and help meet your dietary needs. Though the upfront cost may be slightly expensive, the price per unit (for example, lb or kg) is considerably less expensive than buying these products in smaller volumes. An honorable mention here goes to potatoes. While potatoes are not a grain but a starchy vegetable, buying potatoes in bulk and storing them properly (in a cool, dark cabinet) can also save money over time, as potatoes are just as versatile as rice or pasta in your diet (U.S. Department of Agriculture 2020).

Bottom line

Using these two tips can save you money, diversify your diet, and improve your overall health outcomes. Consuming a balanced eating pattern reduces the risk of chronic illness, ultimately giving you the most savings; a healthy, full life!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sydnee Berman, UGA Dietetic Intern

References

Connell, P., Finkelstein, S., Scott, M., Vallen, B. Negative associations of frozen compared with fresh vegetables. Appetite 2018; 127:296-302.

Rao M, Afshin A, Singh G, Mozaffarian D. Do healthier foods and diet patterns cost more than less healthy options? A systematic review and meta-analysis. BMJ Open. 2013;3(12).

U.S. Department of Agriculture: MyPlate. Grains. Version current 2020. Internet: https://www.myplate.gov/eat-healthy/grains (accessed 10 February 2023).

By: Haley Hannah

Many individuals, including myself, turn to artificial sweeteners when craving something sweet but do not want to consume sugar. I tend to choose the “diet” or “zero sugar” option when selecting soda. I am not scared of sugar, but I try and limit my consumption. What many people might not realize is that diet soda in excess can have side effects, and I experienced a few of these first-hand during my freshman year of college.

I have always known that anything in excess is not “good;” however, I had believed that any food containing artificial sugars had a little more wiggle room for consumption. My freshman year was during COVID, so the dining hall was giving out liters of soda with student orders. I chose to bring home a liter of diet soda to keep in my dorm. Knee-deep in the study grind, I consumed the entire liter within three days. The next morning, I felt extremely lightheaded and dizzy and could not figure out why. The artificial sweetener in this soda may have been the culprit ... or was it?

According to the Food and Drug Administration (2014), artificial sweeteners are known to be sweeter than sucrose but are lower in calories. The FDA regulates and approves artificial sweeteners as food additives, which need premarket approval/review. On the other hand, the sweetener could bypass premarket approval if it is generally recognized as safe (or “GRAS”). Artificial sweeteners that have been approved by the FDA include sucralose, saccharin, acesulfame potassium (Ace-K), neotame, advantame, and aspartame – the latter of which was in the liter of soda I drank.

Aspartame consumption has been linked to reduced levels of hormones called catecholamines that work to raise blood sugar levels that are too low (Academy of Nutrition and Dietetics, 2023a; Czarnecka et al., 2021). When these these hormones are suppressed, hypoglycemia (low blood sugar) and hypotension (low blood pressure) could result. Symptoms of hypoglycemia include shakiness, weakness, anxiety, dizziness, and light-headedness (Academy of Nutrition and Dietetics, 2023b) and symptoms of hypotension include dizziness, light-headedness, lethargy, weakness, nausea, and fainting (National Heart, Lung, and Blood Institute, 2022). A drop in catecholamines could be one possible explanation for my symptoms. The diet soda I consumed also contains caffeine, which can cause the same symptoms as hypoglycemia (Academy of Nutrition and Dietetics, 2023c). Whether the culprit in my case was excess caffeine or aspartame, or another factor altogether, the science tells us that artificial sweeteners should not be consumed in excess.

Bottom Line

Whether a product is packed with sugar or is artificially sweetened, it should be consumed mindfully and in the recommended amounts. It is easy to justify eating more of a food if it is artificially sweetened, fat-free, or low-calorie, but always proceed cautiously. A couple of ways you can be more mindful is by checking the serving size on the food label and checking acceptable daily intakes. According to the FDA (2018), the ADI for aspartame is 50 mg/kg body weight/per day. Another option is to find an alternative. I started drinking sparkling water because it hydrates and satisfies my craving for a carbonated drink. Kombucha is also a great option, as it is carbonated and can be lower in added sugars compared to soft drinks.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

References

Academy of Nutrition and Dietetics. Nutrition Care Manual®. Diabetes: Hypoglycemia (not caused by diabetes) nutrition therapy. Version current 2023c. Internet: https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=124. (accessed 25 February 2023).

Academy of Nutrition and Dietetics. Nutrition Care Manual®. Diabetes Mellitus: Hypoglycemia (not related to diabetes). Version current 2023b. Internet: https://www.nutritioncaremanual.org/topic.cfm?ncm_category_id=1&lv1=5517&lv2=18258&ncm_toc_id=18258&ncm_heading=Nutrition%20Care. (accessed 25 February 2023).

Academy of Nutrition and Dietetics. Nutrition Care Manual®. Energy metabolism: Catecholamines. Version current 2023a. Internet: https://www.nutritioncaremanual.org/topic.cfm?ncm_toc_id=144962#. (accessed 25 February 2023).

Czarnecka, K., Pilarz, A., Rogut, A., Maj, P., Szymańska, J., Olejnik, Ł., & Szymański, P. Aspartame-true or false? Narrative review of safety analysis of general use in products. Nutrients 2021;13:1-17.

Food and Drug Administration. Additional information about high-intensity sweeteners permitted for use in food in the United States. Version current: 8 February 2018. Internet: https://www.fda.gov/food/food-additives-petitions/additional-information-about-high-intensity-sweeteners-permitted-use-food-united-states (accessed 20 March 2023).

Food and Drug Administration. High-intensity sweeteners. Version current: 19 May 2014. Internet: https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners (accessed 25 February 2023).

National Heart, Lung, and Blood Institute. Low blood pressure. Version current 24 March 2022. Internet: https://www.nhlbi.nih.gov/health/low-blood-pressure. (accessed 25 February 2023).

By: Nancy Halloran

It can be a challenge to navigate nutrition facts versus myths. A common nutrition misconception is that vegetarian diets cannot provide adequate nutrient needs to humans. However, data from evidence-based resources conclude that human nutrient needs can be met on a vegetarian diet with careful planning and what potentially sparse nutrients are recommended to pay close attention to.

The 2020-2025 Dietary Guidelines for Americans explicitly include the Healthy Vegetarian Dietary Pattern as part of the recommended ways of eating (United States Department of Agriculture, 2023). The recommendations for vegetarianism are the same as the standard U.S. Dietary Guidelines, except that protein is received from plant sources. The Dietary Guidelines show how the varying nutrition needs of toddlers, ages 12 to 23 months, and older adults, ages two years and older, can all be met with a vegetarian eating pattern. Due to the lack of animal protein sources, there are vital nutrients to prioritize when creating plant-based meals, including vitamin B12, iron, zinc, iodine, vitamin D, n-3 fatty acids, and calcium. The MyPlate graphic (found on MyPlate.gov) is a helpful educational tool based on the 2020-2025 Dietary Guidelines for Americans that you can use to view plant-based options within the protein food group.

The Academy of Nutrition and Dietetics published its latest position statement on the vegetarian diet in 2016 and contends that a well-planned vegetarian diet provides adequate nutrition throughout the lifespan (Melina et al., 2016). Their stance on vegetarianism emphasizes that careful planning of vegetarian diets is not only healthful but may also provide benefits toward preventing certain diseases. A recent systematic review presents vegetarians with higher scores on the “Healthy Eating Index” than non-vegetarians in 9 out of the 12 studies included in the review (Parker et al., 2019). Greater adherence to plant protein, whole grains, fruit, and sodium consumption created a higher diet quality in the vegetarian group, whereas, non-vegetarians adhered more to refined grains and total protein foods than vegetarians. Higher quality diets in vegetarians compared to non-vegetarians can potentially and partly explain improved health outcomes, yet further research is necessary to solidify these findings.

We now know that a vegetarian diet can provide all the nutrition required to live healthfully. By incorporating plant-based protein sources, adhering to MyPlate guidelines, and thoughtful planning, individuals can sustain their nutrition needs with a vegetarian diet.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. To learn more about vegetarian diets, visit the Vegetarian Nutrition Dietetics Practice Group.

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

Melina V, Craig W, Levin S. 2016. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980.

Parker HW, Vadiveloo MK. 2019. Diet quality of vegetarian diets compared with nonvegetarian diets: a systematic review. Nutr Rev. 2019 Mar 1;77(3):144-160.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Internet: http://www.DietaryGuidelines.gov. Accessed 1 February 2023.

By: Sydney Williams

I want you to create an image in your head of an individual who is currently struggling with an eating disorder… are they a white, underweight teenage girl? Because of media misrepresentation and lack of awareness, many people imagine someone within that demographic to depict a stereotypical eating disorder patient. The truth is, anyone can develop an eating disorder; this includes any age, gender, ethnicity, or body composition. Over 30 million people around the world are affected by eating disorders, and the majority of them usually go undiagnosed and, therefore, untreated (Kutz et al., 2020). Overall, approximately 9-18% of young women and 1-3% of young men have experienced an eating disorder before they enter early adulthood (Silen et al., 2020).

What is an Eating Disorder?

An eating disorder is defined as a mental condition that impairs both mental and physical health and where disturbed attitudes toward one’s body image, weight, and calorie consumption heavily contribute to the origin and maintenance of the eating disorder (Treasure et al., 2020). The Diagnostic and Statistical manual of Mental Disorders (DSM-5, 2013) most recently named five classifications of eating disorders to guide health professionals to the most appropriate diagnosis, including Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, Avoidant-Restrictive Food Intake Disorder (ARFID), and Other Specified Feed or Eating Disorder (OSFED). The classifications of eating disorders each present differently amongst individuals. As more research and studies have been conducted, the prevalence of eating disorders is even greater than originally thought. The prevalence of disordered eating behaviors and eating disorder diagnoses has increased dramatically over the past 50 years, and the many people who suffer with an eating disorder come in all shapes and sizes.

Anorexia Nervosa

Body dysmorphia often co-occurs with Anorexia Nervosa and is a mental health condition characterized by a preoccupation over perceived defects in one’s body image, even if the defect is not completely accurate (Hardardottir et al., 2019). Anorexia Nervosa is the restriction of energy intake resulting in low body weight and can result from body dissatisfaction (DSM-5, 2013). Most people with anorexia nervosa experience a profound fear of gaining weight, even though they are most likely underweight. Denial of the urgency of their current low body weight disables many people from seeking help or treatment.

Bulimia Nervosa

Bulimia Nervosa is the recurring binge eating episodes characterized by consuming large amounts of food quickly with a lack of control. This coincides with unhealthy compensatory behavior, such as purging, using laxatives, over-exercising, and consuming diet pills (DSM-5, 2013). On average, the bingeing and purging episodes occur at least once per week for three months in order to obtain the appropriate diagnosis (DSM-5, 2013).

Binge Eating Disorder

Like Bulimia Nervosa, Binge Eating Disorder consists of recurring episodes of consuming large amounts of food in a short period with no control (DSM-5, 2013). Binge Eating disorder differs from Bulimia Nervosa in that there are no purging episodes that follow the bingeing. These binge-eating episodes are demonstrated by quickly eating, eating beyond comfortableness, and hiding these episodes, especially during times of stress.

Avoidant-Restrictive Food Intake Disorder (ARFID)

ARFID is an eating or feeding disturbance resulting in an individual being unable to meet essential nutritional needs and one or more of the following: significant weight loss, nutritional deficiency, dependency on nutritional supplements, or interference in social functioning (DSM-5, 2013). This specific eating disorder differs from the others because the cause of the restriction of food is not due to body dissatisfaction.

The bottom line is that eating disorders stem from various causes and present in bodies of different shapes and sizes. It is essential to consider this before making presumptions about a person’s health based on how they look.

If an individual displays patterns of disordered eating or has a diagnosed eating disorder, they should seek the help of a qualified nutrition or mental health professional. A licensed and registered dietitian nutritionist can provide personalized, science-based recommendations that cater to the individual and can refer clients to other health professionals as needed. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sydnee Berman, UGA Dietetic Intern

References

American Psychiatric Association. The Diagnostic and Statistical manual of Mental Disorders. (2013) 5th edition. 

Hardardottir, H., Hauksdottir, A., & Bjornsson, A. S. Body dysmorphic disorder: symptoms, prevalence, assessment and treatment. (2019). 105(3), 125–131.

Kutz, A. M., Marsh, A. G., Gunderson, C. G., Maguen, S., & Masheb, R. M. Eating Disorder Screening: a Systematic Review and Meta-analysis of Diagnostic Test Characteristics of the SCOFF. (2020) Journal of general internal medicine, 35(3), 885–893.

​​Silén, Y., Sipilä, P. N., Raevuori, A., Mustelin, L., Marttunen, M., Kaprio, J., & Keski-Rahkonen, A. (2020). DSM-5 eating disorders among adolescents and young adults in Finland: A public health concern. The International journal of eating disorders, 53(5), 520–531.

Treasure, J., Duarte, T.A., Schmidt, U. Eating Disorders. (2020). The Lancet, 395(10227), 899-911.

By: Megan Tomlin

I am here to answer the trendy question many people have been asking: Do I need to be taking a probiotic supplement? In short, it depends. First, we need to define what a probiotic is. At its core, a probiotic is a substance that increases the growth of living microorganisms in our gastrointestinal tract (Marcason 2013). Probiotics are often used as a blanket term, but there are many different strains of probiotics that are further classified into their genus and species (National Institutes of Health 2022). Prebiotics and synbiotics are other terms that we often hear about when it comes to gut health. A prebiotic typically comes from a food source that is nondigestible and that creates a beneficial environment for microbes to grow, whereas synbiotics are foods and supplements containing both pro- and prebiotics (Marcason 2013).

Next, it is important to realize that the act of taking probiotics in the form of dietary supplements is fairly new. More advanced research is needed to understand these supplements’ regulation, use, and prescription. The International Science Association explains that many supplements on the market claim to be probiotics; however, they do not contain the required amount of contents, live microorganisms, or scientific evidence to support the claims that are on the label (Hill et al. 2014). When considering if a probiotic supplement is right for you, it is essential to consult with your healthcare provider or registered dietitian to determine if you can benefit from a supplement in the first place.

While research from the Academy of Nutrition and Dietetics Evidence Analysis Library has investigated the benefits of probiotics, including cancer treatment and support (Academy of Nutrition and Dietetics 2006), there is not enough evidence to widely recommend probiotic use by healthy people (National Institutes of Health 2022). There is also evidence that probiotics can benefit gastrointestinal issues, such as irritable bowel syndrome, diarrhea, and respiratory infections (Marcason 2013), however more studies are needed to prove this. This emphasizes how important the need is for continued high-quality research on probiotics.

In terms of everyday use, we can get beneficial probiotics from our food as well as dietary supplements (National Institutes of Health 2022). Instead of taking a supplemental probiotic, consider incorporating foods into your diet known to stimulate the growth of healthy bacteria in the intestinal tract. Fermented foods support the development of these beneficial microbes and include sauerkraut, kimchi, sourdough bread, and kombucha (Marco 2017). Greek yogurt is another food that naturally contains a hefty dose of probiotics.

Putting all of this information into perspective, the most crucial step is identifying your reason for considering a probiotic supplement. Whether you suffer from gastrointestinal issues or would simply like to give them a try, be sure to discuss the use of probiotics with your healthcare provider.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Abigail Klinker, UGA Dietetic Intern

References

Academy of Nutrition and Dietetics Evidence Analysis Library. Is there a relationship between a patient’s intake of probiotics to reduce symptoms and the reduction of symptoms associated with cancer in all cancer patients? Version current 2006. Internet: https://www.andeal.org/topic.cfm?cat=1591&home=1&evidence_summary_id=250096&highlight=probiotic (accessed 16 January 2023).

Hill C, Guarner F, Reid G, Gibson G, Merenstein D, Pot B, Morelli L, Canani R, Flint H, Salminen S et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat. 2014;11:506-514.

Marcason W. Probiotics: Where Do We Stand? JAND. 2013;113:1424.

Marco ML, Heeney D, Binda S, Cifelli CJ, Cotter PD, Foligné B, Gänzle M, Kort R, Pasin G, Pihlanto A, et al. Health benefits of fermented foods: microbiota and beyond. NIH. 2017;44:94-102.

National Institutes of Health. Probiotics. Version current 2022. Internet: https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/ (accessed 12 March 2023).

By: Tiersly Wanka

If you look up the word “diet,” you will see various definitions that are centered on the concept of eating less. A significant difference in these definitions is the use of the terms limiting or restricting. Some would define dieting as restricting food intake, while others would describe it as limiting of certain foods. Though these two words are synonyms, they have distinct differences in how they relate to the practice of dieting for health.

A restrictive diet completely removes certain foods from a person's consumption. For a dieter, this may mean avoidance of foods perceived as unhealthy or, in other cases, semi-starvation. In theory, restricting foods sounds like a reasonable tactic to lose weight, but research suggests otherwise. Studies have shown that restrictive dieting, though effective initially in promoting weight loss, leads to a period of refeeding, binging, weight gain – higher than the original weight – and adverse physiological changes, such as depression and irritability (Polivy, 1996). These observations are quite the opposite of what popular diets are advertised to feel like. In addition, it is hypothesized that the human body learns to adapt to starvation by gaining weight or storing excess fat. When dieters go through a cycle of food insufficiency to food abundance, the body becomes more efficient at storing fat because it cannot predict when enough food will be available and consumed next (Higginson and McNamara, 2016).

So, how is limitation any different from restriction when it comes to dieting? Food limitation refers to a reduction in said food but not complete avoidance. For instance, the 2020-2025 Dietary Guidelines for Americans recommend a healthy dietary pattern diverse in fruit, vegetables, grains, proteins, and dairy and limited in fats and sugars. The Guidelines do not suggest a restriction, but rather a limitation, of certain foods like fats and sugars that have been shown to lead to diabetes, heart disease, and other chronic conditions. Limiting the intake of these foods reduces the risk for developing these conditions without entirely restricting said foods (United States Department of Agriculture, 2020-2025).

If you are interested in making a change to your eating pattern to support your health, first consider the foods outlined by the Dietary Guidelines for Americans that you should prioritize and add your diet for their nutritional value. Then, focus on limiting the less nourishing foods you typically consume rather than restricting them altogether.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Jacey Leonard, UGA Dietetic Intern

References

Higginson A, McNamara J. An adaptive response to uncertainty can lead to weight gain during dieting attempts. Evol Med Public Health 2016; 2016(1):369-80.

Polivy J. Psychological Consequences of Food Restriction. J Am Diet Assoc. 1996 96:589-92.

United States Department of Agriculture and United States Department of Health and Human services. Dietary Guidelines for Americans, 2020-2025. 9^th Edition. Internet: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf (accessed 1 February 2023)

By: Tiffany Vo

Nutrition and fitness-tracking apps are common, easy-to-use tools used to track habits to improve health. They look promising, claiming to ensure exceptional results by simply following a routine; however, they do not advertise the possible consequences of using them.

Being aware of what and how much you eat is not inherently bad if you enjoy learning about generalized eating habits and achieving health goals. However, can you be too aware? Self-tracking may seem innocent initially, but it becomes worrisome when unintentional behaviors result like an obsession with numbers, such as calories and weight, and body image (Eikey 2021, Simpson and Mazzeo 2017). Diet culture and the expansion of technology have blurred the lines defining health-conscious behaviors versus problematic patterns, and disordered eating and eating disorders can be triggered or further exacerbated by the restrictive nature of tracking apps (Eikey 2021, Simpson and Mazzeo 2017).

These tools offer personalized advice, which sounds enticing; however, their suggestions are just that – suggestions. The apps entirely neglect individual needs or the realism and safety of the user’s goals (Simpson and Mazzeo 2017). Rather than providing accurate suggestions, they are only programmed to offer generalized recommendations based on data from individuals with a similar age, weight, height range, and health goals (McCaig et al. 2019). They often prompt users to check-in, log their meals, and weigh themselves regularly, which can lead to a hyper-fixation with these numbers (Eikey 2021).

Eating disorders are mental disorders characterized by obsessive and harmful behaviors centered on food, body image, and weight (National Institute of Mental Health 2023). Disordered eating is a collection of behaviors, such as excessive calorie and food restriction, preoccupation with weight and body image, hunger denial, and extreme physical activity compensation (Eikey 2021). Studies show that 73% of tracking app users convey that their app had at least some contribution to increased disordered eating behaviors or eating disorders (Eikey 2021).

Common features among these apps include motivational messages to encourage users to obtain a certain number of steps, half-hearted notifications when a goal is not met, and visual rewards and punishments, such as completing a physical activity ring or seeing a red negative number when calorie limits are exceeded (Eikey 2021). Such messages and visuals can have negative impacts – such as a need to compete to beat yesterday’s score and a decrease in self-worth if these goals are not met (Eikey 2021). Research has determined several unintended consequences of frequent tracking: an obsession with numbers, an inflexible diet, app dependency, and extreme negative emotions. Users report looking at food as macros rather than actual food, opting out of social events involving food, and having anxiety attacks centered on eating (Eikey 2021).

If an individual displays patterns of disordered eating or has a diagnosed eating disorder, they should delete the app and seek the help of a qualified nutrition or mental health professional. Instead of relying on external cues provided by tracking apps, the best method to achieve nutrition and health goals is to speak to a licensed and registered dietitian nutritionist who can provide personalized, science-based recommendations that cater to the individual rather than the generalized information an app can offer. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Abbie Klinker, UGA Dietetic Intern

References

Eikey EV. 2021. Effects of diet and fitness apps on eating disorder behaviours: Qualitative study. BJPsych Open 7:e176.

McCaig D, Elliott MT, Prnjak K, Walasek L, Meyer C. 2019. Engagement with MyFitnessPal in eating disorders: Qualitative insights from online forums. Int J Eat Disord 53:404-11.

National Institute of Mental Health. Eating disorders. Version current January 2023. Internet: https://www.nimh.nih.gov/health/topics/eating-disorders (accessed 27 January 2023).

Simpson CC, Mazzeo SE. 2017. Calorie counting and fitness tracking technology: Associations with eating disorder symptomatology. Eat Behav 26:89-92.

By: Emilie Hudgins

One of the latest trends appearing on social media platforms such as TikTok and Instagram is nutritional “greens” powders. Many brands have been launching powdered nutritional supplements featuring the benefits of powdered fruits and vegetables. These powders typically tout similar benefits across brands; improved gut health, decreased digestive issues, improved energy, and overall improved health. Many influencers online have featured these products in their content, attributing their improved health and nutrition to these vibrant powders. Although these products claim to fill nutritional gaps in consumers’ every day diets, are they an appropriate nutrition solution for people seeking to improve their health?

The evidence that greens powders are beneficial for human digestive health is not clear, as there have not been many studies on these novel supplement products. One study conducted in mice found that dietary vegetable powders affected the microbiome and immune homeostatis of the digestive tract (Zou et al 2022). The changes in the digestive tract of mice from this study indicated that vegetable powders could potentially be beneficial as functional food supplements, but this type of study has yet to be carried out in humans. The case for powdered greens products benefitting health in other areas could be possible depending on the consumer and their individual health concerns. A study by Zhang et al. (2009) found that systolic and diastolic blood pressure measures were reduced when participants consumed a powdered fruit and vegetable supplement. This could be useful information for consumers hoping to decrease their blood pressure as a part of an otherwise healthy diet and prescribed medication by their healthcare provider. Likewise, a study by Egbi et al. (2018) found that green leafy vegetable powders improved the health status of Ghanian children who were anemic. The circumstances vary greatly between the population in this study and the target western audiences of influencers promoting greens powders. A supplement of any kind is not a substitute for whole fruits and vegetables; however, these supplements have the potential to be helpful for those who struggle to get adequate nutrients through their diet alone.

Bottom line

Overall, the health effects of popular greens powders have yet to be proven in large and diverse human populations. The product claims regarding improved digestive health, immunity, energy, and overall wellness are simply not supported by current research. Caution should be exercised before taking any dietary supplements. Look for supplements that display seals for 3^rd-party testing to ensure you are consuming what is promoted on the label. The following are reputable seals: USP Verified, NSF International, ConsumerLab.com, Informed Choice, or NSF Certified for Sport.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

Egbi G. Gbogbom S. Mensah GE. Glover-Amengor M. Steiner-Asiedu M. Effect of green leafy vegetables powder on anaemia and vitamin-A status of Ghanaian school children. BMC Nutrition. 2018: 4;27.

Zhang J. Oxinos G. Maher JH. The effect of fruit and vegetable powder mix on hypertensive subjects: a pilot study. J. Chipro. Med. 2009: 8, 101-106.

Zou Y. Haifei Y. Zhang L. Ruan Z. Dietary vegetable powders modulate immune homeostasis and intestinal microbiota in mice. Foods. 2022: 11;27.

By: Brooke Stephan

Dietary fiber is composed of carbohydrates (long-chain polymers) that cannot be broken down by human enzymes; therefore, they are not digested or absorbed by the human body (Park et al. 2011). Most Americans, specifically 90% of women and 97% of men, do not consume the recommended daily amount of 22-28 g for women and 28-34 g for men (United States Department of Agriculture, 2023). The lack of sufficient fiber intake highlights Americans' needs to recognize the importance of this nutrient and its benefits which include improved metabolic health, colon health, gut motility, regulation of appetite, metabolic processes, and decreased risk of colorectal cancer and cardiovascular disease (Barber et al., 2020).

If these benefits, however, do not entice you to increase your fiber intake Dr. Will Bulsiewiczis, a well-known gastroenterologist, might be able to. He wrote the book Fiber Fueled and a cookbook focusing on increasing fiber in your diet. He says that the Golden Rule of eating should be plant-based diversity (Bulsiewicz 2020, pg. 76). The way to do that is by eating a variety of plants each day, so your gut microbiome has a variety of microbes to feed off of as well as being able to produce short-chain fatty acids that lower cholesterol, decrease fat accumulation, promote the release of satiety hormones, aid in blood sugar regulation, and protect against cancer (Bulsiewicz 2020, pg. 65). He further says, "By following the Golden Rule of healthy eating, you can have it all - the flavors, smells, and textures from food that you love, food that also just happens to bring you more vitality and health rather than taking it away” (Bulsiewicz 2020, pg. 76).

Fiber has also been linked to decreased mortality due to the role that fiber has in increasing excretion of bile acid and estrogen, lowering serum cholesterol, slowing glucose absorption, improving insulin sensitivity, lowering blood pressure, promoting weight loss, and decreasing inflammation (Park et al. 2011). Further, one study’s results showed that individuals in the highest quartile of fiber intake, 29 g, had a 22% lower risk of death (Park et al. 2011). It was also found in this study that people in the highest quartile compared to the lowest were also more likely to exercise, have a lower body mass index, and smoke and drink less, highlighting the idea that fiber intake generally correlates with healthier living (Park et al. 2011). 

Fiber is a vital nutrient in the diet that can have a powerful influence on improving health and longevity. It can be incorporated into the diet through fruits, vegetables, and grains. For example, swapping white bread for 100% whole wheat, adding a banana to toast or spinach or flax seed to a smoothie, or simply eating an apple can increase fiber intake. In order to be successful and sustain an increased fiber diet, consider adding just one food with fiber in it at each meal.

So, what are you waiting for? Dive into the world of fiber and see where it takes your health. Living this lifestyle may help you fight disease, live longer, and overall feel (fiber) fueled.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org

Reviewed by Alyssa Guadagni, UGA Dietetic Intern

References

Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10).

Bulsiewicz W. Fiber Fueled. 1st ed. New York City, NY: Avery, 2020.

Park Y, Subar AF, Hollenbeck A, Schatzkin A. Dietary fiber intake and mortality in the NIH-AARP diet and health study. Arch Intern Med. 2011 Jun 27;171(12):1061-8.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Internet: http://www.DietaryGuidelines.gov. (accessed 17 January 2023).

By: Amy Speer

The term “superfood” is a common buzzword across social media and is frequently on food labels around grocery stores, but can these foods provide us with additional health benefits? While there is no scientific authority-regulated definition of a superfood, Merriam-Webster Dictionary defines a superfood as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health” (Superfood). While these foods are essential to a healthy and balanced diet, items on the grocery store shelves labeled as “superfoods” may be more of a marketing scheme than a health tactic. Instead, aiming for a balanced eating pattern that follows MyPlate recommendations (www.myplate.gov/), which likely already include superfoods, can improve health and longevity. 

Recent studies display evidence that, yes, many foods classified as superfoods can be beneficial to our health. One randomized controlled trial investigated the effects of walnuts on insulin resistance, as walnuts are high in branched-chain amino acids and are responsible for appetite control and satiety. This study found that after five days of walnut consumption via smoothies, participants felt more satisfied following meals than those who did not drink these smoothies, and this was related to an improved insulin resistance and decreased diabetes risk (Tuccinardi et al., 2021). Dark chocolate is another product commonly touted as a superfood. One randomized controlled trial researched the effects of dark chocolate on mood. Evidence from this study showed that daily consumption of dark chocolate, with a cocoa content of 85%, resulted in improved gut health and better mental state (Shin et al., 2022). Another superfood, green tea, contains components of both caffeine and L-theanine, which are known to improve cognitive function. A systematic review of 21 studies on the effects of green tea concluded that green tea results in reduced anxiety, improved memory, and increased overall brain function (Mancini et al., 2017).

The studies above supply evidence that several superfoods can provide health benefits. However, focusing solely on eating superfoods will not prevent ill health or disease. Furthermore, all these foods that were the focal points of the studies are common and affordable grocery items, none of which usually include “superfood” on the label. Therefore, when aiming to incorporate more superfoods into the diet, focus more on consuming whole foods, including fruits, vegetables, lean protein, low-fat dairy, and whole grains, and less on processed items that may just include “superfood” on the label as a marketing scheme.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Mouser, UGA Dietetic Intern

Sources:

Mancini E, Beglinger C, Drewe J, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017;34:26-37.

Shin JH, Kim CS, Cha L, Kim S, Lee S, Chae S, Chun WY, Shin D. Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. J Nutr Biochem. 2022;99:108854.

Superfood. Merriam-Webster.com Dictionary, Merriam-Webster. https://www.merriam-webster.com/dictionary/superfood. (Accessed 26 Jan 2023).

Tuccinardi D, Perakakis N, Farr OM, Upadhyay J, Mantzoros CS. Branched-Chain Amino Acids in relation to food preferences and insulin resistance in obese subjects consuming walnuts: A cross-over, randomized, double-blind, placebo-controlled inpatient physiology study. Clin Nutr. 2021;40(5):3032-3036.

By: Megan Smith

Although many foods face scrutiny from health enthusiasts and scientists from time to time, eggs have had a particularly tough time in the spotlight. From weight-loss influencers promoting egg whites over whole eggs to the media instilling fear that eating eggs will lead to adverse health outcomes, consumers are rightfully confused about egg consumption. Public demonization of any one food can result in adverse effects such as anxiety around a particular food, confusion regarding a healthy diet, and avoidance of a food that may be beneficial. It is important that individuals seek evidence-based recommendations from licensed professionals such as a primary care physician or a registered dietitian. 

The general fear of eggs stems from the idea that the dietary cholesterol found in egg yolks will increase plasma cholesterol levels and, thus, the risk of developing cardiovascular disease (CVD). While there are always exceptions to dietary advice due to an individual’s specific health issues, it has been found that in most healthy individuals, dietary cholesterol does not raise plasma cholesterol or increase the risk of CVD (Kang & Zivkovic, 2021). 

Another important factor regarding the association between dietary cholesterol and cardiovascular disease is the fact that most cholesterol-containing foods also contain high amounts of saturated fatty acids, which can increase the risk of CVD. Eggs, however, are an exception, containing only 1.56 grams of saturated fat per egg (Soliman, 2018). Additionally, large studies have revealed that egg consumption may be associated with a decreased risk of stroke (Astrup, 2018). Due to the recent evidence that cholesterol, unaccompanied by saturated fat, does not increase the risk of CVD, the latest 2020-2025 U.S. Dietary Guidelines for Americans (www.dietaryguidelines.gov/) no longer recommends restricting dietary cholesterol to 300 mg/day.

Eggs contain a wide array of nutrients, such as vitamin D, iodine, selenium, iron, folate, DHA, choline, and lutein (Astrup, 2018). Further, eggs provide 7 grams of complete protein per egg and have been shown to increase feelings of satiety (Kang & Zivkovic, 2021). Eggs are an affordable and nutrient-dense food that can offer many health benefits when consumed as part of a balanced diet. As with any food, moderation is key, and all foods can fit into a healthy diet.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sitara Cullinan, UGA Dietetic Intern

References

Astrup, A. Goodbye to the egg-white omelet—welcome back to the whole-egg omelet. AM J CLIN NUTR 2018;107:853-854.

Kang. J.W, Zivkovic. A. M. Are eggs good again? A precision nutrition perspective on the effects of eggs on cardiovascular risk, taking into account plasma lipid profiles and TMAO. J Nutr Biochem 2021;100:1-5.

Soliman, G. A. Dietary cholesterol and the lack of evidence in cardiovascular disease. Nutrients. 2018;10:780.

By: Kassidy Sharpe

It is widely known that fruits and vegetables are a crucial part of a healthy diet. They help support children’s growth and development, and they also contain antioxidants that fight chronic disease. In fact, with each additional serving, the cancer fighting properties of vegetables are increased (Callahan, 2021). Knowing this, parents try to introduce vegetables to children but are often met with resistance. This can be the case for several reasons, the first being that many introductory vegetable foods marketed for weaning children contain a combination of fruits and vegetables, giving the foods a sweet taste. Human children are biologically inclined to like sweet foods, and early introduction can lead to dissatisfaction with the introduction of plain vegetables because of their bitter taste (Callahan, 2021; Nekitsing et al., 2022). The combination of sweet foods like sweet potato in baby foods can mask vegetable flavors and rob children of the opportunity to develop a genuine liking for vegetables.

It is also important to note that there are ideal windows for vegetable introduction that are not widely known by parents (Callahan, 2021; Nekitsing et al., 2022). Fortunately for parents and children alike, there is new research that not only shows the benefits of early introduction of vegetables into the diet, but also gives tips for parents to increase vegetable acceptance in children of any age (Callahan, 2021; Marcella et al., 2022).

A few tips for parents are to model eating vegetables with their kids and have a dedicated dinner time for their family. Children are more likely to taste foods when they are also being eaten by the family, and dinner routines help to establish family norms (Callahan, 2021; Marcella et al., 2022). Another tip is to repeatedly expose children to vegetables even if they turn away from the foods the first few times they’re offered (Callahan, 2021; Ehrenberg et al., 2019). Many parents may sigh at this suggestion, but research shows that it can take up to nine exposures for a child to develop a liking for a vegetable flavor (Ehrenberg et al., 2019; Callahan, 2021). One last tip for older children that may help to make dinner time less stressful is to give children age-appropriate tasks during meal preparation so that they can be more engaged with the foods they eat.

All in all: parents, don’t give up! There is still hope for you to have adventurous eaters, and if they are hesitant to try new foods there are many avenues to overcome this. Each new nutritious meal is an opportunity for developing healthy habits that will last a lifetime!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you form eating strategies that will be enjoyed by the whole family. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sitara Cullinan, UGA Dietetic Intern

References

Anzman-Frasca, S., Savage, J. S., Marini, M. E., Fisher, J. O., & Birch, L. L. (2012). Repeated exposure and associative conditioning promote preschool children’s liking of vegetables. Appetite, 58(2), 543-553.

Callahan, E., 2021. A Review of Evidence to Support Why Young Eaters Need Veggies Early and Often. Partnership for a Healthier America

Ehrenberg, S., Leone, L. A., Sharpe, B., Reardon, K., & Anzman-Frasca, S. (2019). Using repeated exposure through hands-on cooking to increase children's preferences for fruits and vegetables. Appetite, 142, 104347.

Marcella, C., Daniela, B., Giuseppina, C., & Paola, M. (2022). Home-based interventions targeting vegetable intake and liking among preschoolers: A systematic review. RICERCHE DI PSICOLOGIA, 45, 1-26.

Nekitsing, C., & Hetherington, M. M. (2022). Implementing a ‘Vegetables First’Approach to Complementary Feeding. Current Nutrition Reports, 11(2), 301-310.

By: Rose Sebaugh

The consumption of greens powders and products has become one of the new leading health trends amongst young adults and teens. Social media influencers endorse greens powders as superfood-containing and bloat-reducing health supplements that maintain “morning skinny” all day. With glowing reviews, nationwide popularity, and remarkable promises, why not try these products?

Depending on the company, greens powders are able to impresses consumers with their products’ variety of delicious flavors, enticing packaging, and enthusiastic recommendations across multiple social media platforms. Though these products have persuasive anecdotes on their side, their products’ lack of backing by science is less than convincing. As greens powders are classified as a supplement, the Food and Drug Administration (FDA) does not regulate their ingredients, effectiveness, or safety (FDA 2022). Because of the unregulated nature of the supplement market, companies are not required to prove that their product contains the advertised ingredients, and it is easy for consumers to make bogus purchases.

The best way to find safe and reliable supplements is to search for third-party tested products. In third-party testing, an unaffiliated, independent lab tests a company’s product for the safety and validity of ingredients and their quantities. Companies benefit from third-party testing because it dramatically increases credibility and customer assurance, making the products more likely to be accepted by scientists and healthcare professionals (NSF 2023). Based on a case series study testing the immune properties of 30 immunity health products, more than half of the supplements were found to be misbranded, adultered, or contained additional ingredients to those listed. None of the products revealing misinformation were third-party tested, demonstrating the importance of the third-party tested certification seal (Crawford 2022).

Unfortunately, many greens supplements are not third-party certified, so while their powders may be exactly what they market, they could also be far from what the companies advertise. With high prices of $39.99 for a 30-day supply of a popular greens powder, consumers need to understand the unreliability of this product and focus their attention on whole fruits and vegetables for optimal nutrient intake. Supplement companies could benefit from hiring dietitians, scientists, and healthcare workers, and consumers should remain wary if purchasing supplements without third-party certification.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Sitara Cullinan, UGA Dietetic Intern

References

Crawford C, Avula B, Lindsey AT, et al. Analysis of Select Dietary Supplement Products Marketed to Support or Boost the Immune System. JAMA Netw Open. 2022;5(8):e2226040.

Food and Drug Administration. Dietary supplements. Version current 2 June 2022. Internet: https://www.fda.gov/food/dietary-supplements (accessed 29 January 2023).

National Science Foundation. NSF. Version current 2023. Internet: https://www.nsf.org/knowledge-library/what-is-third-party-certification (accessed 29 January 2023).

By: Bethany Younce

I, myself, have always been at war with my skin and the acne that overwhelms it. I know many others suffer from this same inconvenience, which negatively affects quality of life and self-esteem, particularly among adolescents and young adults. After every over-the-counter medicine and claimed cure failed me, I was about to give up. My final hope was put into a holistic doctor who advised me to cut dairy out of my diet, and my problems would be resolved. Surely it could not be this easy, right?

Several studies reveal a correlation between higher dairy consumption and acne development when compared to individuals who consume little to no dairy (Melnik and Schmitz 2009). Specifically, milk proteins – casein and whey – have been linked to increased insulin-like growth factor-1 (IGF-1) levels. These factors serve as “hormonal mediators” for sebaceous follicles, or pores, in the skin, and have been found to contribute to the development of acne when in excess (Melnik and Schmitz 2009). Sebaceous glands are responsible for controlling oil production on the surface of the skin, which can result in acne if the pores become clogged (Cooper et al., 1976). Though adults who suffer from acne typically have higher levels of IGF-1 circulating in the blood, IGF-1 is essential to our bodies in many ways and shouldn’t be overly suppressed. Prescription acne treatments, such as Accutane, aim to decrease, but not eradicate, these levels (Rodighiero et al., 2009).

Considering that dairy composes an entire necessary food group, important nutrients should be substituted if you choose to eliminate dairy from your diet. One of the best alternatives closest in nutrient composition to cow’s milk is soy milk that has been fortified with calcium and vitamin D. When browsing alternatives, look on the Nutrition Facts Labels of plant-based “milks” that have been fortified with nutrients common in dairy, such as protein, vitamin D, calcium, and phosphorus (Bridges and Parrish 2018). There are other creative ways to incorporate these nutrients into your eating pattern. For example, purchase cereals and juices that are fortified with calcium, incorporate canned salmon or sardines into your diet, and add dark leafy greens into your routine – blend these calcium-containing vegetables into a fruit smoothie, serve them as a side, or mix them into casseroles.

I am not claiming that cutting dairy out of your diet is the cure to clear skin. Many factors can be causing the clogged pores on your face; however, there is convincing evidence that supports lowering or eliminating dairy intake, especially milk proteins, in clearing some of those unwanted spots. The connection between diet and skin health is an exciting area of research that is still in development. Additional large-scale studies are needed in diverse populations before dairy-free diets can be widely promoted to treat acne. Furthermore, foods such as fruits, vegetables, and lean proteins have been shown in the literature to work as “acne protectors” and should therefore be prioritized in a balanced eating pattern that will support your skin as well as overall health.

If you are curious about eliminating dairy, speak with your healthcare provider before embarking on a drastic change in your eating pattern. Nutrition recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help ensure you are meeting your individual nutrient needs if you choose to eliminate dairy from your diet. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Mouser, UGA Dietetic Intern

Sources

Bridges M, Parrish CR. Moo-ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives. Pract Gastr 2018;171:20-27.

Cooper M, McGrath H, Shuster S. Sebaceous lipogenesis in human skin: variability with age and with severity of acne. Brit Journ of Derm 1976;94:165-172.

Melnik B, Schmitz G. Role of insulin, insulin-like growth factor-1, hyperglycaemic food and milk consumption in the pathogenesis of acne vulgaris. Exp Derm 2009;18:833-41.

Rodighiero E, Bertolani M, Saleri R, Pedrazzi G, Lotti T, Feliciani C, Satolli F. Do acne treatments affect insulin-like growth factor-1 serum levels? A clinical and laboratory study on patients with acne vulgaris. Derm Ther 2020;33.

By: Grace Potts

Diet culture is a phenomenon that has taken a hold of our society and has harmed many people. Society tells us that we all need to be a certain weight and body shape, however that is simply not true. One of diet culture’s most famous diets is the low-carbohydrate (or low-carb) diet. However, this diet can actually leave the health of young women and girls in a worse place than they began, when it comes to mental health, weight, and the balance of the hormones in their bodies. Research has shown that dieting and restricting calorie intake below energy needs can cause stress on the body, increasing cortisol levels, and resulting in weight gain rather than weight loss (Tomiyama et al., 2010).

Often times when following a low-carb diet, the instant weight loss people see and are inspired by is due to the water weight that their body is no longer hanging onto. Carbohydrates are broken down in the body into glucose that we use for energy, and excess glycogen is stored in the muscles along with water as glycogen clings to water in the storage phase. For every gram of glycogen that is stored, 3 grams of water is stored along with it (Fernandez-Elias et al., 2015). Therefore, when your body is getting rid of these glycogen stores, and there are not enough carbohydrates coming in to replace them, the number on the scale decreases because of water losses. It can be psychologically challenging when people hit a weight loss plateau because their body is no longer just shedding water. While this might sound defeating, there are plenty of healthy and safe ways to include low or moderate amounts of carbohydrates in the diet while maintaining a favorable and healthy hormone balance.

When considering a change in eating habits, an important first step is to contact your healthcare provider or registered dietitian to ensure that you are meeting your specific nutrition needs. Robbing your body of important nutrients can be very dangerous and can easily occur without adequate planning. One helpful tactic is to avoid making aggressive changes in the diet and instead aim for sustainable small changes. Research has shown that including smaller, more frequent meals in the day will help regulate blood glucose levels, which positively affects hormonal balance in the body (Schwarz et al., 2011). While a low-carb eating pattern could be beneficial for some people, it is not a one-size-fits-all approach to attaining good health. Choosing to limit carbohydrates in the diet can be done in a safe manner with the support of a qualified nutrition professional!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Jacey Leonard, UGA Dietetic Intern

Works Cited

Fernandez-Elias, V. E., Ortega, J. F., Nelson, R. K., & Mora-Rodriguez, R. (2015). Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol, 115(9), 1919-1926.

Schwarz, N. A., Rigby, B. R., La Bounty, P., Shelmadine, B., & Bowden, R. G. (2011). A review of weight control strategies and their effects on the regulation of hormonal balance. J Nutr Metab, 2011, 237932.

Tomiyama, A. J., Mann, T., Vinas, D., Hunger, J. M., Dejager, J., & Taylor, S. E. (2010). Low calorie dieting increases cortisol. Psychosom Med, 72(4), 357-364.

By: Julia Pittman

“You have diabetes.” Millions of people have heard these three dreaded words. There are three main types of diabetes: type 1, type 2, and gestational. Another form of diabetes can result when someone's pancreas is removed, but that type is beyond the scope of this post. Type 1, type 2, and gestational diabetes all have different treatments and outcomes, but they share two main factors: insulin and carbohydrates.

To break it down, type 1 diabetes is an autoimmune disorder affecting beta cells in the pancreas. In type 1, the body attacks its beta cells for an unknown reason, and the pancreas can no longer produce insulin (Quinn et al 2022). Insulin is the hormone that regulates blood glucose (or blood sugar) levels. While type 1 diabetes has no cure and is irreversible, it is very manageable with healthy lifestyle habits and medications.

Type 2 diabetes is not an autoimmune disorder, and it is possible to reverse depending on the severity at the time of diagnosis and what the person diagnosed is willing to do to change their lifestyle. The more advanced type 2 diabetes is, the more challenging it is for the diagnosed person to move toward controlling their disease. Someone with type 2 diabetes, simply put, does not produce enough insulin to compensate for the amount of carbohydrates they are ingesting (Welch and Vella 2022). Diet, exercise, and medication can help manage blood glucose for people diagnosed with type 2.

Gestational diabetes is quite similar to type 2 diabetes in that the mother's body is insulin resistant. During pregnancy, insulin resistance naturally occurs because the glucose from the mother is being used by the baby as well, so there needs to be excess glucose available (Lende and Rijhsinghani 2020). This type requires tighter glucose control than type 1 and type 2, but the condition usually reverses after the baby is born.

While blood sugar levels are affected by all three types of diagnoses, sugar should not necessarily be cut entirely out of one’s diet to manage diabetes. Sugar is the simplest form of carbohydrate, and carbohydrates are the body’s primary source of fuel. The body needs carbohydrates to function at its best. Carbohydrates are found in foods such as starches, fruits, and milk. Meat, non-starchy vegetables, cheese, and eggs do not have carbohydrates. People with type 1 diabetes do not have dietary restrictions; however, they must be taught how to take insulin to cover the amount and type of carbohydrates they eat. A healthy diet benefits overall health for everyone, but a diabetes diagnosis does not mean that a piece of cake or a doughnut is suddenly off limits. With all three types of diabetes, monitoring carbohydrates, exercise, and medications is a balancing act. There are many factors that can affect a person with diabetes, but they are certainly not limited from living a happy and healthy life! Having the support of a qualified healthcare provider who is well-versed in diabetes management can make all the difference.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN specializing in diabetes education, use the Find a Nutrition Expert tool at www.eatright.org. To learn more about diabetes, visit the American Diabetes Association at diabetes.org/.

Reviewed by Jacey Leonard, UGA Dietetic Intern

References

Lende M, Rijhsinghani A. Gestational Diabetes: Overview with Emphasis on Medical Management. Int J Environ Res Public Health 2020; 17: 9573.

Quinn L, Thrower S, Narendran P. What is type 1 diabetes? Medicine 2022; 50: 619-624.

Welch A, Vella A. What is type 2 diabetes? Medicine 2022; 50: 625-631.

By: Jaeclyn Hong Pham

As plant-based milk alternatives technology is becoming increasingly advanced, we commonly hear about the claim that these are healthier choices than dairy cow milk. This post aims to debunk the myth and further explain the nutrition-focused differences between cow milk vs. alternative milk.

Plant-based “milk” offers an alternative way to drink milk without lactose content, with excellent sources of micronutrients and often with fewer calories. It is suitable for those who prefer a vegan, low-calorie, low-fat, and lactose-free diet. While plant-based milk is a good alternative for inevitable medical conditions that require a particular diet, those who choose to shift their food selection to plant-based milk with the sole belief that they are healthier than cow milk are mistaken. When considering buying plant-based milk over cow milk, most people usually forget the most crucial difference between them- dairy content. A study estimated the yearly growth rate of plant-based milk-free beverages to be 10.18% between 2020 and 2024 (Fructuoso et al. 2021). The widespread promotion of plant-based milk has convinced us that dairy is somehow unhealthy. Dairy is one of the essential food groups, according to the US Department of Agriculture’s MyPlate tool (www.myplate.gov/).

Consumers must understand that cow milk and plant-based milk are not entirely comparable. While plant-based milk offers highly fortified nutrients, fewer calories, and generally less fat content, cow milk contains a higher dairy value and essential macronutrients. The key word here is ‘dairy.’ Cow milk offers the nutritional benefits of dairy if consumed per daily recommendation. The beneficial effects include reduced risks for developing childhood obesity and other chronic diseases and improved body composition, which is the ratio between muscle and body fat (Thorning et al. 2016). For consumers who have been diagnosed with lactose intolerance or milk allergy conditions, non-dairy plant-based milk products can help these individuals obtain the essential nutrients for their diet. In addition, plant-based milk varies in nutrient content depending on plant source, processing, and fortification of these products (Mäkinen et al. 2016), and there is potential concern for nutritional gaps with plant-based milk. When comparing cow milk to rice, soy, almond, and coconut alternatives, soy milk is most nutritionally comparable to cow milk because it is rich in proteins and fat (Vanga and Raghavan 2018). Unfortunately, consumers assume the nutrition content is similar to any plant-based milk, so they are most likely to choose other plant-based milk based on taste and perceived health benefit. Ultimately, choosing plant-based milk over cow milk without a medically-derived reason defeats the sustainability within the dairy industry.     

Overall, both types of milk have different emphases on nutritional quality. Due to the complexity of special diet requirements and personal preferences, no exact answer exists regarding which product is better. The key is understanding what the body needs and correctly interpreting nutritional content when making decisions on appropriate milk for one’s diet. Essentially, it is vital to remember that dairy is an important food group, so if one should not consume dairy, a similar nutritional profile of alternatives should be considered to ensure adequate nutrient intake. 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

Fructuoso I, Romão B, Han H, et al. An Overview on Nutritional Aspects of Plant-Based Beverages Used as Substitutes for Cow's Milk. Nutrients. 2021;13(8):2650. Published 2021 Jul 30.

Mäkinen OE, Wanhalinna V, Zannini E, Arendt EK. Foods for Special Dietary Needs: Non-dairy Plant-based Milk Substitutes and Fermented Dairy-type Products. Crit Rev Food Sci Nutr. 2016;56(3):339-349.

Vanga SK, Raghavan V. How well do plant based alternatives fare nutritionally compared to cow's milk? J Food Sci Technol. 2018;55(1):10-20.

Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food Nutr Res. 2016;60:32527. Published 2016 Nov 22.

By: Beatriz Sarai Ortega

There is a lot of misinformation on food’s role in preventing diseases. It can be challenging to identify myths from facts, especially when it comes to “it” diets. The alkaline diet, for example, became popular in the twentieth century as a suggested way of eating to prevent cancer. Even though there was no supporting evidence of its effect, many people adopted this diet. Let’s look at the components of the alkaline diet to determine if it can be effective for cancer prevention.

What is an alkaline diet?

An alkaline diet is situated on the belief that certain foods increase your body’s acidity, which can be harmful. The main goal of this diet is to maintain an alkaline pH in the body up to 7 by choosing specific food groups. The alkaline diet encourages a higher consumption of fruits and vegetables (high in alkalinity) and low or no meat consumption (high in acidity). The diet also limits grains and added sugars, and it relies on the theory that if you consume a diet high in alkaline foods and low in acidic foods, you help your body prevent multiple diseases, specifically cancer.

What is pH?

pH is a quantitative measure that indicates the concentration of hydrogen ions inside our body. Those indicators range between 0 to 14, where 0 to 7 indicates an acid base and 8 to 14 indicates an alkaline base.

What is cancer?

Cancer is a disease in which some of the body’s cells grow without control and spread to other parts of the body (National Cancer Institute, 2022).

Should we be eating an alkaline diet to prevent cancer?

Our body needs a variety of foods to perform its essential functions. The alkaline diet limits one of the three important macronutrients that our body needs: protein. The body needs protein for cell repair, general growth, and muscle recovery. Foods themselves can’t be classified as “acid” or “alkaline,” depending on their effect on our bodies. Our body can maintain close control of the pH levels in our blood through our lungs, bones, and kidneys working together. There is no need to avoid essential nutrients that our body needs.

An eating pattern rich in fruits and vegetables and moderate consumption of meat products has been shown in research studies to help aid in cancer prevention (National Cancer Institute 2022, World Cancer Research Fund International 2018). So, yes, adherence to such a diet does have the potential to reduce the likelihood of a cancer diagnosis, but it is not due to a change or adjustment in the body’s pH level. It is most likely due to beneficial vitamins and minerals that are acquired by an increased consumption of fruits and vegetables (Caballero and Clerici 2020).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

Caballero AJD and Clerici C. Alkaline diet and its relation with health and disease: A systematic review. Actualización en Nutrición 2020;21:16-24.

National Cancer Institute. Fruit and Vegetable Consumption. Version Current April 2022. Internet: https://progressreport.cancer.gov/prevention/fruit_vegetable (accessed 20 February 2023).

World Cancer Research Fund International. Whole grain, vegetables, fruit and cancer risk. Version current 2018.Internet: https://www.wcrf.org/diet-activity-and-cancer/risk-factors/wholegrains-vegetables-fruit-and-cancer-risk/ (accessed 20 February 2023).

By: Austin Malone

Imagine you are gearing up for a 5k at a local park and have yet to do the training to prepare. If only there were something to help give your body more energy to power through this dilemma. Suddenly, you remember the energy gel a friend handed you last week. The package says it is a quick and easy way to boost energy. So, you swallow the gel, hope it works, and start your run. Maybe this scenario has happened to you, or perhaps you are curious about the purpose of these “magical” boosts of energy in a pouch. In this post, I will share what an energy gel is and why it might not be for everyone.

Most energy gels contain a combination of carbohydrates (like glucose) and electrolytes (like sodium or potassium). Carbohydrates are the most common energy sources used by the body when exercising. Specifically, carbohydrates provide the primary energy source for quick, anaerobic exercises, such as lifting weights or running sprints. Depending upon the duration and intensity of the exercise, our bodies will use either fats or glucose from carbohydrates to continue the movement (Fritzen et al., 2019).

Those inexperienced at their sport or who have not trained adequately for an upcoming event may see little to no benefit from consuming an energy gel. For exercises that are 45-70 minutes in length, only a minuscule amount of carbohydrates is necessary to restore what we lose (Reinhard & Galloway, 2022). This means that consuming an energy gel may prove unnecessary in this scenario. There may be some psychological benefits, such as feeling a sudden surge of energy, but the physiological benefits of energy gels are minimal for the average runner (Karahanoğlu, 2022). On the other hand, if a well-trained runner participates at a high intensity for an extended period of time (longer than one hour), an energy gel will likely benefit their performance.

The bottom line is that the more practice and training a person’s body has undergone, the greater chance it has for utilizing the quick carbohydrates provided by an energy gel during exercise. However, if a casual exerciser would like to try a gel to boost their energy during a run, they might enjoy the taste -- but there are probably better ways to spend their hard-earned money.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Quadarius Whitson, UGA Dietetic Intern

Works Cited

Fritzen, AM, Lundsgaard A, Kiens B. Dietary Fuels in Athletic Performance, Annu Rev Nutr, 2019 Aug 21;39:45-73.

Karahanoğlu A. Psychological Effects of Energy Gels: An Investigation into Runners' Energy Gel Choice and Consumption Strategies in Marathon Running. International Journal of Food Design 2022 7(1):29-78.

Reinhard C and Galloway S. Carbohydrate Intake Practices and Determinants of Food Choices During Training in Recreational, Amateur, and Professional Endurance Athletes: A Survey Analysis, Front Nutr 2022 Mar 11;9:862396.

By: Neal Chauhan

Many of us know the harmful effects of alcohol consumption and risk for cancers (Centers for Disease Control and Prevention, 2022), but are there any health benefits? Excessive alcohol consumption leads to premature deaths and is the leading cause of preventable death in the United States (Centers for Disease Control and Prevention, 2022). The recommended limit on alcohol consumption per day is two drinks or less for men and one drink or less for women (United States Department of Agriculture, 2023). Two-thirds of American adults consume alcohol occasionally, while 44% regularly consume at least one drink per week (O’Keefe et al., 2014). One of the main benefits of low to moderate alcohol consumption is reducing cardiovascular disease (CVD) risk (McEvoy et al., 2022)

CVD is the leading cause of death in the United States and one of the leading causes of mortality worldwide (Chiva-Blanch & Badimon, 2019). Most studies testing the benefits of alcohol consumption have shown that low to moderate consumption can lead to a reduced risk of CVD events (Chiva-Blanch & Badimon, 2019). However, excessive alcohol consumption increases the risk of CVD. These studies indicate an optimum alcohol consumption level to reduce the risk of CVD while not increasing risk. While low to moderate alcohol consumption has shown protective cardiovascular benefits compared to those with little to no alcohol (McEvoy et al., 2022), there is not enough evidence to suggest that those who do not drink should take up the habit.

The benefits of alcohol consumption also depend on the type of alcohol consumed. Fermented beverages contain various bioactive compounds, such as polyphenols. Polyphenols have antioxidant and anti-inflammatory effects, which reduce the incidence of diseases such as CVD and cancer (Chiva-Blanch & Badimon, 2019). Red wine is the alcoholic beverage that contains the highest number of polyphenols, followed by white wine. A recent study showed that the protective benefits of alcohol against CVD were more apparent among wine drinkers than those who preferred beer or spirits (McEvoy et al., 2022). There is a notion that red wine is the only type of alcohol beneficial for health; however, other types have been shown as protective for cardiovascular health.

Bottom line

While alcohol is mainly used to have a good time or relax, it can also benefit heart health with low to moderate consumption. The Centers for Disease Control and Prevention (Centers for Disease Control and Prevention, 2022) recommend that you not drink at all if you:

• Are under the legal drinking age
• Are pregnant or may be pregnant
• Have health problems that could be made worse by drinking
• Are doing things like driving that could be dangerous with alcohol
• Are recovering from an alcohol use disorder or find it hard to control the amount you drink
• Take prescription medication, including cancer treatment

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA Dietetic Intern

References

Centers for Disease Control and Prevention. (2022). Alcohol and cancer. Centers for Disease Control and Prevention. Internet: https://www.cdc.gov/cancer/alcohol/index.htm (accessed 17 March 2023).

Centers for Disease Control and Prevention. (2022). Deaths from excessive alcohol use in the United States. Centers for Disease Control and Prevention. Internet: https://www.cdc.gov/alcohol/features/excessive-alcohol-deaths.html (accessed 17 March 2023).

Chiva-Blanch, G., & Badimon, L. Benefits and risks of moderate alcohol consumption on cardiovascular disease: Current findings and controversies. Nutrients 2020, 12, 108.

McEvoy, L. K., Bergstrom, J., Tu, X., Garduno, A. C., Cummins, K. M., Franz, C. E., Lyons, M. J., Reynolds, C. A., Kremen, W. S., Panizzon, M. S., & Laughlin, G. A. Moderate alcohol use is associated with reduced cardiovascular risk in middle-aged men independent of health, behavior, psychosocial, and earlier life factors. Nutrients 2022, 14, 2183.

O'Keefe, J., Bhatti, S., Bajwa, A., DiNicolantonio , J., & Lavie, C. (2014). Alcohol and Cardiovascular Health: The dose makes the poison…or the ... Mayo Clinic Proceedings. Internet: https://www.mayoclinicproceedings.org/article/S0025-6196(13)01002-1/fulltext (accessed 22 February 2023).

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Internet: http://www.DietaryGuidelines.gov (accessed 16 March 2023).

By: Alissa Pantuosco

In the United States, it is hard to find a product on grocery store shelves that does not have this abundant mineral. The average consumption of salt for Americans is exceptionally high. The 2020 – 2025 Dietary Guidelines for Americans (United States Department of Agriculture, 2020) recommends that Americans ages 14 years and older should consume less than 2,300 milligrams daily. In perspective, 2,300 mg of sodium equals about one teaspoon of finely ground salt. We constantly hear that lowering sodium is better for health, but is salt as “bad” as it seems? 

History of salt

Salt is composed of sodium and chloride (NaCl), an ionic compound (National Library of Medicine, 2023). Salt can be harvested from the sea or salt mines worldwide, and it has been one of the oldest seasonings since the start of civilization. Salt was once valued high enough to be used as currency! In fact, the word “salary” is derived from the word “salt.” Roman soldiers’ monthly allowance was called “salarium,” with “sal” being the Latin word for salt (Luke, 2007).

Types of salt: Is one healthier than the other?

Salt can vary in texture, flavor, and color. In the American diet, a few brands tend to be more popular. There is not necessarily a “healthiest salt,” but the differences can help you decide which is best for you. 

Table salt: One of the most common salts in grocery stores is table salt. Most of us are familiar with the iconic umbrella lady on a familiar brand of salt you might see on the shelves. Table salt is harvested from underground salt deposits, processed to remove impurities, and finely ground. Most brands are also iodized to help prevent iodine deficiency. Iodine is a trace mineral not made by the body, so we must obtain it from food sources (Leung et al., 2012).

Sea salt: Sea salt results from evaporated seawater and has a coarser texture than regular table salt. Many salts classify as sea salt but are generally less processed than table salt and keep trace minerals. One interesting type of sea salt is Hawaiian, which comes in red and black colors. The black color results from volcanic salt and activated charcoal, and the red Hawaiian salt is unrefined sea salt combined with red volcanic clay, making it rich in iron (Drake and Drake, 2011).

Himalayan pink salt: Himalayan pink salt is hand-harvested from the Khewra Salt Mine deep in the Himalayan Mountains of Pakistan. This salt claims to have around 84 natural minerals found in the human body (Drake and Drake, 2011).

Health benefits of salt and negative impacts of too much

Salt stimulates nerve impulses and supports electrolytes and fluid balance. Sodium and chlorine are crucial elements that promote cellular balance, circulation, and blood sugar levels (Harvard School of Public Health, 2023). Sodium can be a tricky balance because excessive salt in one’s diet could lead to high blood pressure and cardiovascular diseases (Patel and Joseph, 2020). Although, potassium can help with relaxing blood vessels and decrease blood pressure. Emphasizing potassium is important in regulating sodium-to-potassium ratios, as we commonly consume more sodium vs. potassium when it should be the opposite (Harvard School of Public Health, 2023). Sea salt and Pink Himalayan salt contain naturally occurring potassium. Most of us are getting an overabundance of sodium from our diet from refined and commercially prepared foods, as about 75% of sodium comes from packaged and prepared foods, usually in the form of table salt and baking soda (sodium bicarbonate) in canned soups, frozen meals, and lunch meats excessively (American Heart Association, 2023).

Sprinkling salt on your meal at the dinner table is not the issue of why the average American’s salt intake is high, even when you add it to your cooking. The more nutritionally dense a food is, the less sodium it has (United States Department of Agriculture, 2020). Avoid unnecessary amounts of sodium by preparing more home-cooked meals, emphasizing whole foods such as fruits and vegetables, whole grains, nuts, beans, etc., where you can control the amount of salt in your food. Lastly, use it sparingly and don’t take it for granted because over 2,000 years ago, you could have been rich with the salt you have now! 

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

American Heart Association. Sodium sources: Where does all that sodium come from? Version current 2023. Internet: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-sources (accessed 1 February 2023).

Drake SL, Drake MA. Comparison of salty taste and time intensity of sea and land salts from around the world. J Sensory Studies. 2011;26:25-34.

Leung AM, Braverman LE, Pearce EN. History of U.S. iodine fortification and supplementation. Nutrients. 2012; 4:1740-46.

Luke RG. President's address: salt-too much of a good thing? Trans Am Clin Climatol Assoc. 2007;118:1-22.

PubChem^® National Library of Medicine. Sodium. Version 2023. Internet https://pubchem.ncbi.nlm.nih.gov/element/Sodium (accessed 1 February 2023).

Patel Y, Joseph J. Sodium Intake and Heart Failure. Int J Mol Sci. 2020;21:9474.

United States Department of Agriculture and United States Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Version 2020. Internet: http://www.DietaryGuidelines.gov (accessed 1 February 2023).

By: Avery Lusk

Today, there is overwhelming pressure to look Instagram-perfect. The invention of social media has created an endless desire to look a certain way and portray this perfect lifestyle and appearance that is impossible to keep up with. Everyone is guilty of scrolling on Instagram and coming across someone they follow with an attractive physique and thinking, “wow, I need to look like this.” This increase in body dissatisfaction has made diet culture increasingly popular among individuals trying to reach their never-ending goal of being “picture perfect.”

The body dissatisfaction relationship associated with social media is linked to the increase in individuals’, especially women’s, self-criticism, anxiety, depression, and disordered eating (De Valle and Wade, 2022). As a result, individuals believe they should adhere to a diet and restrict themselves of certain foods to achieve their body goals. Diet culture contributes to the perception that if you consume certain foods and look a certain way, you are considered healthy and have a higher social status (Faw et al 2020). This perception is wildly inaccurate, yet people buy into this concept and follow the popular diets, leading to unhappiness and increased body dissatisfaction.

What if people started changing their mindset regarding food and formed a better relationship with it? It’s likely they would not have to diet to lose weight and also be healthier all around. This can be achieved by Intuitive Eating (www.intuitiveeating.org/). Intuitive Eating is a framework for listening to your body's signals, feeding it when it’s hungry, and honoring what your body craves instead of heeding to dietary rules and restrictions that are externally driven (Gödde et al 2022). The principles within Intuitive Eating push back against diet culture, resulting in better overall psychological and behavioral health. Evidence shows that those who follow Intuitive Eating principles have decreased disordered eating behaviors and weight concerns, compared to those who follow diet culture norms (Gödde et al 2022). So, instead of adhering to the unhappiness that diet culture brings, do yourself a favor, and eat intuitively.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org. You can also seek the advice of certified Intuitive Eating counselor, who has been trained specifically in helping clients achieve health through the principles of Intuitive Eating. Find a Certified Intuitive Eating Counselor at: https://www.intuitiveeating.org/certified-counselors/.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

De Valle MK, Wade TD. Targeting the link between social media and eating disorder risk: A randomized controlled pilot study. Int J Eat Disord 2022;55:1067.

Faw MH, Davidson K, Hogan L, Thomas K. Corumination, diet culture, intuitive eating, and body dissatisfaction among young adult women. Pers Relationship 2021;28:408-410.

Gödde JU, Yuan TY, Kahinami L, Cohen TR. Intuitive eating and its association with psychosocial health in adults: A cross-sectional study in a representative Canadian sample. Elsevier 2022;168:2-3.

By: Hannah Jane Kedzierski

Intermittent fasting is a trendy method of fast weight loss that many individuals have been adopting over recent years in hopes of shedding some pounds. In this diet approach, individuals only consume food within one short time window during the day and refrain from consuming food during all other hours (Vasim et al., 2022). Though there are variations, the typical pattern for intermittent fasting includes a 6-hour window for food intake, followed by an 18-hour fasting period. Because of its popularity, you might be wondering if there are additional benefits to fasting besides weight loss? Can people who are striving to maintain their weight participate in intermediate fasting and see benefits?

One of the potential benefits of intermittent fasting besides weight loss is the regulation of blood glucose in patients with diabetes. A recent study showed that people diagnosed with diabetes who engaged in intermittent fasting had improved blood sugar control after the trial, whereas patients who consumed a regularly scheduled diet did not receive these same benefits (Sutton et al., 2018). Another study revealed that subjects who participated in intermittent fasting over 6 months vs. those who did not had decreased body mass as well as fasting glucose and cholesterol, factors that are associated with a lower risk for disease (Wei et al., 2017). It is difficult to determine from these stuides if the health benefits were due to intermittent fasting or if they were influenced by weight loss. Because caloric restriction is common with intermittent fasting and often results in weight loss, it is difficult to determine if intermittent fasting itself has benefits that are not associated with a change in body weight. It is important to note that some studies report adverse effects of intermittent fasting, such as an increased risk of developing gallstones and development of disordered eating behaviors (Wei et al., 2017).

So, should you practice intermittent fasting? First and foremost, ask your healthcare provider for advice before embarking on intermittent fasting to be sure it is right for you. Because individuals vary widely in terms of eating and activity patterns, mental health, and genetic predisposition, there is no such thing as a ‘once size fits all’ approach to achieving excellent health. No diet is perfect for everyone. What matters most is that you strive for a balanced eating pattern that is maintainable, enjoyable, and safe for you. If you are trying to lose weight, either intermittent fasting or decreased calorie consumption over a traditional eating time frame could provide results. If you are aiming to decrease your risk for chronic disease and improve your overall health, intermittent fasting could be beneficial, as long as it is maintainable for your lifestyle. Keep in mind that intermittent fasting is not the only option for achieving good health, as there are plenty of other eating patterns that are considered health-promoting. For example, increasing vegetable, fruit, and whole grain consumption and aiming to meet the recommendations in the Dietary Guidelines for Americans (www.dietaryguidelines.gov) also leads to improved health.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metab. 2018 Jun 5;27(6):1212-1221.e3.

Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631.

Wei M, Brandhorst S, Shelehchi M, Mirzaei H, Cheng CW, Budniak J, Groshen S, Mack WJ, Guen E, Di Biase S, Cohen P, Morgan TE, Dorff T, Hong K, Michalsen A, Laviano A, Longo VD. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Sci Transl Med. 2017 Feb 15;9(377).

By: Erin Iverson

An emerging fad diet, the carnivore diet, only includes meat, excluding grains, sugar, alcohol, fruits, and vegetables. Social media platforms broadcast this diet, claiming benefits such as higher energy levels, better body composition, and better hormone levels. The carnivore diet is also advertised to protect or manage autoimmune disorders and boost immunity. However, this diet is still relatively new and, as a result, has not been studied extensively. 

Consumption of a variety of fruits and vegetables is recommended by the Dietary Guidelines for Americans (www.dietaryguidelines.gov/) and the educational tool MyPlate (www.myplate.gov/), which is based on these Guidelines. An eating pattern that avoids fruits and vegetables will lack essential nutrients, such as fiber, antioxidants, phytochemicals, vitamins, and minerals, which are associated with a lower risk for the development of obesity and other chronic diseases (Slavin & Lloyd 2012). Legumes contain high levels of phytochemicals, namely lectins and peptides, which work to reduce inflammation levels in the body, and consistent inclusion of whole grains is associated with a lower risk of cardiovascular disease and type 2 diabetes (Zhu et al. 2018). The effect of whole grain consumption on health is mainly due to dietary fiber, which lowers serum LDL cholesterol and glucose levels after meals. The fiber in grains also provides beneficial gut bacteria with nutrients to grow and maintain a healthy gut microbiome (Tosh & Bordenave 2020). The carnivore diet aims to cut out the aforementioned foods, which could have harmful effects in the long term on an individual's health. What’s more, the high amounts of saturated fat (fat found in animal products) that an individual is likely to consume on the carnivore diet has been associated with elevated LDL-cholesterol levels and risk for mortality (Clifton & Keogh 2017). Higher consumption of processed meats and red meats has been associated with higher all-cause mortality as well (Larson & Orsini 2014).

Overall, the carnivore diet completely restricts food groups shown to benefit human health when it comes to disease prevention and longevity. More research is required to determine the long-term effects of this diet, including the diet's actual health or autoimmune impacts. At this time, I would not recommend the carnivore diet due to the mounting evidence in support of fruits, vegetables, and whole grains in health improvement and maintenance. Social media will continue to promote this diet along with other fads that are not evidenced-based. When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. 2017;27(12):1060-1080. doi:10.1016/j.numecd.2017.10.010

Larsson SC, Orsini N. Red meat and processed meat consumption and all-cause mortality: a meta-analysis. Am J Epidemiol. 2014;179(3):282-289. doi:10.1093/aje/kwt261

Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-516. Published 2012 Jul 1. doi:10.3945/an.112.002154

Tosh SM, Bordenave N. Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota. Nutr Rev. 2020;78(Suppl 1):13-20. doi:10.1093/nutrit/nuz085

Zhu F, Du B, Xu B. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Crit Rev Food Sci Nutr. 2018;58(8):1260-1270. doi:10.1080/10408398.2016.1251390

By: Renee Hutton

Individuals are constantly searching for the perfect diet hack that has the secret to health and happiness while focusing on sustainable environmental choices. As a result, entire food groups can be cut out of the diet, such as dairy products, including milk, yogurt, cheese, butter, sour cream, and cream cheese. As plant-based alternatives to milk products, such as soy, almond, and oat, gain popularity, more consumers choose to drink alternative "milks," claiming they are healthier for the consumer and the planet. 

Consumers might also turn away from dairy milk and toward different alternatives due to fat composition. Saturated fat, specifically, has been debated and villainized over the years. However, recent studies show evidence that the saturated fat in dairy products might have neutral or positive effects on health, possibly pivoting attention back to fat-containing dairy foods (Astrup et al. 2020). For those who are seeking to avoid or limit whole-fat dairy products due to the saturated fat content, the lower-fat and fat-free options on the market are excellent substitutes that offer the same nutrient-dense profile.

Cow’s milk contains eight grams of highly bioavailable complete protein, meaning it supplies the body with all of the essential amino acids, whereas most alternatives have minimal protein – less than one gram – and are not considered complete. Soy milk is the only viable alternative to dairy due to its similar complete protein and calorie content, yet it still lacks multiple micronutrients found in dairy milk (United States Department of Agriculture, 2023). Naturally, cow’s milk has ten essential micronutrients and is only fortified with two in the US. In contrast, most plant alternatives, such as almond milk, do not naturally contain the essential nutrients found in dairy (such as calcium, phosphorus, riboflavin, vitamin B12, pantothenic acid, niacin, zinc, selenium, iodine, and potassium). Consumers must check food labels of milk alternatives to determine if products are fortified with these missing nutrients. Soy milk is the most comparable, naturally containing selenium, copper, and choline and fortified with calcium, riboflavin, vitamin B12, vitamin A, and vitamin D (The Dairy Alliance, 2023).

Recent trends show consumers’ desires to be environmentally friendly and eat more sustainable foods. The dairy industry is often targeted for greenhouse gas emissions, making a vegan diet seem more appealing. According to the Environmental Protection Agency, the dairy industry only accounts for less than 2% of the US's total GHG emissions, while animal agriculture accounts for less than 5%. Total agriculture accounts for less than 11% of the U.S.'s emissions, while transportation, electric power, industry, and commercial and residential emissions encompass the remaining 89% (United States Environmental Protection Agency, 2022).

Overall, when comparing cow’s milk to its plant-based alternatives, dairy has greater protein quality and availability than most alternative milk products. Regarding the environment, the dairy industry continuously improves production practices, especially in reducing emissions to ensure a sustainable product.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

Astrup A, Magkos F, Bier D, et al. Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations. J Am Coll Cardiol. 2020 Aug, 76 (7) 844–857. https://doi.org/10.1016/j.jacc.2020.05.077

The Dairy Alliance. Milk impersonators. Version current 2023. Internet: https://thedairyalliance.com/dairy-nutrition/milk-impersonators/ (accessed 5 Feb 2023)

United States Department of Agriculture. MyPlate. Version current 2022. Internet: https://www.myplate.gov/ (accessed 5 Feb 2023).

United States Environmental Protection Agency. Greenhouse gas emissions. Version current 2022. Internet: https://www.epa.gov/ghgemissions/sources-greenhouse-gas-emissions (accessed 5 Feb 2023)

By: Yiwen Xu

What is the Ketogenic Diet?

The ketogenic diet (KD) is a combination of a high-fat, low-carbohydrate, and adequate-protein diet. This diet was discovered initially as a potential treatment for epilepsy among children and continues to be studied for its role in managing this condition (Sampaio 2016). We see many products on shelves labeled as “Keto” today because the diet has also emerged as a promising method for losing weight and as a therapy for several chronic diseases. Should you consider going on the KD? This post will help you decide.

Potential Improvement and Bypass toward Criticism

Many studies demonstrate the benefits of the KD in terms of weight management and controlling blood sugar and blood lipid levels; however, more and more doubts appear. For example, it is shown that the KD has short effectiveness, low intakes of fiber and vitamins like A, C, K and folate, and reduced bone health. Although many articles question KD's efficacy and negative health impact, some of the criticism and questioning can be overturned or ameliorated by gathering more scientific evidence or making easily addressed adjustments.

The effect of reduced body weight can last up to one year, which is considered a sufficient time for patients with obesity to achieve their goals (Bal et al. 2012). The definition of long-term success following a diet is in ambiguity, and it is variable among individuals. For example, some people consider five months as long-term, while others consider three years as long-term. Furthermore, many diets that promote weight loss are ineffective in some ways because patients cannot strictly stick to these diets. Adequate support via medical nutrition therapy counseling by a qualified nutrition professional and reinforcing mindful eating is necessary for most people adhere to dietary changes.

Some criticism focuses on the decreased fiber level and low intakes of certain vitamins, as whole grains and select fruits and vegetables are avoided on KD. However, this problem could be solved by consuming fiber and multivitamin supplements if indicated by a healthcare professional. Gibson et al. (2017) showed that prebiotic and probiotic supplements could improve health by encouraging the growth of gut microorganisms; however, more studies are needed in order to prove that these supplements would benefit the general population. According to Merlotti D et al. (2021), research has shown that KD can impair bone health; however, many other factors will negatively affect bone mineral density, such as chronic antiepileptic drugs and reduced mobilization. People choosing to go on the KD should have their bone density checked by their healthcare provider to monitor their bone health.

Conclusion

The KD is generally good therapy for weight loss and management of other chronic diseases - as long as it is safe for the person to try based on their individual needs, and it can be adhered to. According to the Academy of Nutrition and Dietetics, the KD eating pattern is not recommended for individuals with pancreatic disease, liver conditions, thyroid problems, eating disorders or a history of eating disorders, or gallbladder disease or those who have had their gallbladders removed (Gordon 2021). Furthermore, diets high in saturated fat may increase the risk for heart disease the long-term cardiovascular health of people who follow the KD requires more study.

Although the KD has some problems and is not the ideal diet for everyone, it does show promise and has an important place in the nutrition therapy profession. We have a lot more to learn about the KD, so more research in this area is needed to determine its long-term effectiveness in certain populations.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Jacey Leonard, UGA Dietetic Intern

References

Bal, B. S., Finelli, F. C., Shope, T. R., & Koch, T. R. Nutritional deficiencies after bariatric surgery. Nature reviews. Endocrinology 2012; 8(9), 544–556.

Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., Scott, K., Stanton, C., Swanson, K. S., Cani, P. D., Verbeke, K., & Reid, G. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature reviews. Gastroenterology & hepatology 2017; 14(8), 491–502.

Gordon, B. What is the Ketogenic Diet? Internet: https://www.eatright.org/health/wellness/diet-trends/what-is-the-ketogenic-diet (Accessed 11 March 2023).

Merlotti, D., Cosso, R., Eller-Vainicher, C., Vescini, F., Chiodini, I., Gennari, L., & Falchetti, A. Energy Metabolism and Ketogenic Diets: What about the Skeletal Health? A Narrative Review and a Prospective Vision for Planning Clinical Trials on this Issue. International journal of molecular sciences 2021; 22(1), 435.

Sampaio L. P. Ketogenic diet for epilepsy treatment. Arquivos de neuro-psiquiatria 2016; 74(10), 842–848.

By: Emma Sykucki

Vitamin C supplements have been infiltrating grocery store aisles and are advertised as the new common cold prevention. Vitamin C, also known as ascorbic acid, aids in the functioning of our immune system. When an individual starts feeling unwell, they might believe that “boosting” their immune system with a vitamin C supplement will heal them. Others might believe that when the weather gets colder, they should take vitamin C to use as a cautionary measure. But does taking a vitamin C supplement actually prevent the common cold?

The common cold entails many different symptoms including congestion, cough, sore throat, fever, and runny nose. This is a wide range of symptoms for one supplement to prevent and treat, but all of these symptoms are caused by a respiratory virus. Vitamin C has been known for treating respiratory infections since it was discovered (Hemilä and Chalker 2013). Therefore, it is a substance of interest for preventative and therapeutic measures against the common cold.

A research study was conducted that involved 11,306 participants in 29 comparison trials. The study concluded that regular consumption of a vitamin C supplement did not reduce the chances of catching a cold, but did have a slight effect on reducing the duration of symptoms (Hemilä and Chalker 2013). However, consuming a vitamin C supplement after the onset of symptoms showed no effect on the duration and severity of the common cold symptoms (Heimer et al 2009). These data show that taking a vitamin C supplement only when you are experiencing common cold symptoms will not help you get better but that regular supplementation will reduce the severity of symptoms and the duration of feeling unwell. Regular consumption of vitamin C can reduce the duration and severity of the symptoms by an average of 23% (Hemilä 2009). This only occurs when vitamin C is taken year-round and not just during the cold season, which most of the population does the latter. For the general adult population, taking a vitamin C supplement is not effective at preventing the common cold.

A key benefit of this finding is saving money. Vitamin C supplementation will not prevent common colds and should not be bought for that purpose. Instead, consuming vitamin C-rich foods will provide sufficient nutrient intake. Some vitamin C-rich foods include citrus fruits like kiwi, oranges, grapefruit, and others like tomatoes, bell peppers, and potatoes. Regular intake of vitamin C-rich foods will provide equal or better protection against the common cold than supplementation.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Abbie Klinker, UGA Dietetic Intern

References

Heimer KA, Hart AM, Martin LG, Rubio-Wallace S. Examining the evidence for the use of vitamin C in the prophylaxis and treatment of the common cold. JAANP 2009;21:295-300.

Hemilä H. Does vitamin C alleviate the symptoms of the common cold? – A review of current evidence. Scand J Infect Dis 2009;26:1-6.

Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2013, Issue 1;CD000980.

By: Avery Prosperi

I have seen many people take branched-chain amino acids (BCAAs) when exercising to improve their energy levels when working out, lose weight, or supplement protein that they presume is lacking in their diet. There needs to be more clarity about the actual benefits of BCAAs and whether or not they help people with what they claim to do. This post will shed light on what we know about these dietary supplements and if they are indeed helpful to athletes.

What are BCAAs?

BCAAs are a form of an ergogenic (i.e., performance-enhancing) supplement composed of leucine, isoleucine, and valine (Holeček 2018). These essential amino acids have been shown in some research studies to lower plasma markers of muscle damage and soreness after weightlifting (Khemtong et al 2021); however, more research is needed to confirm this. BCAAs cannot increase muscle protein synthesis alone - there must be other essential amino acids present for this to occur (Wolfe 2017). Taking a BCAA supplement will also not provide your body adequate protein that it needs. Consuming a nutrient-dense diet that includes a variety of protein sources should be the priority when it comes to improving athletic performance.

When to take BCAAs?

The recommended amount for BCAAs is 20g/day or less for up to 6 weeks (U.S. Department of Health and Human Services 2022). The dosage will vary depending upon the brand that you choose to take. Taking a BCAA supplement that is third-party tested is helpful for athletes to monitor exactly what they are putting in their bodies. NSF is an example of a program that is recognized by the US Anti-Doping Agency and protects athletes from buying products that possibly be contaminated with other substances that are potentially banned (NSF 2023). The products that are certified third party tested will have a stamp on the product.

Who should avoid taking them?

People who have been diagnosed with diabetes should avoid supplementation with BCAAs due to an increased chance of insulin resistance, which can lead to further complications associated with diabetes. People with neurologic and psychiatric disorders should also avoid taking BCAAs because impaired serotonin synthesis from tryptophan could occur, and this can lead to aggression (Holeček 2022).

Bottom line

To conclude, scientific evidence is mounting that BCAAs might be a helpful supplement to people undergoing endurance exercise frequently. However, more research needs to be conducted in a variety of active individuals before these supplements should be recommended to all athletes. It is important to consult with your healthcare provider to determine if a supplement is warranted, and if so, the brand and dosage that would be right for you!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Claire Mouser, UGA Dietetic Intern

References

NSF. Certified for Sport®. (2023). Retrieved March 16, 2023, from https://www.nsfsport.com/index.php

Holeček, M. (2018). Branched-chain amino acids in health and disease: Metabolism, alterations in blood plasma, and as supplements. Nutrition & Metabolism, 15(1).

Holeček, M. (2022). Side effects of amino acid supplements. Physiological Research, 29–45.

Khemtong, C., Kuo, C.-H., Chen, C.-Y., Jaime, S. J., & Condello, G. (2021). Does branched-chain amino acids (BCAAs) supplementation attenuate muscle damage markers and soreness after resistance exercise in trained males? A meta-analysis of randomized controlled trials. Nutrients, 13(6), 1880.

Ra, S.-G., Miyazaki, T., Kojima, R., Komine, S., Ishikura, K., Kawanaka, K., Honda, A., Matsuzaki, Y., & Ohmori, H. (2018). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: A pilot placebo-controlled double-blind study. The Journal of Sports Medicine and Physical Fitness, 58(11).

U.S. Department of Health and Human Services. (2022). Office of dietary supplements – dietary supplements for exercise and athletic performance. NIH Office of Dietary Supplements. Retrieved March 16, 2023, from https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ 

Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14(1).

By: Jamie DiBartolomeo

A significant influence of modern teenage and college culture is social media. Perceived belonging encourages binge drinking as students believe it may earn them more friends or popularity amongst social groups who binge drink or by attending social events where binge drinking occurs. Nearly all young adults have access to social media and may succumb to its trend influence, whether directly from the source or indirectly from their surroundings. Not only does social media influence cultural trends in activities, clothes, and music and display the diverse daily lives of individuals, but the camera in each person's pocket also gives social media an invite to every party. Whether you stay home and suffer from "FOMO" by watching real-time posts or feel pressure to push your limits performing for a camera, social media has normalized a culture of placing trends and popularity over personal wellness. Popular social media giants that have contributed to normalizing unhealthy behaviors, such as Barstool Sports and Old Row, have opened a door of normalizing dangerous binge drinking to gain a social media following or five seconds of fame on these accounts. Should binge drinking continue to be an accepted societal norm?

Binge drinking is defined as consuming five or more drinks in men and four or more drinks in women in a short period (National Center for Chronic Disease Prevention and Health Promotion 2012a). The age group that most often binge drinks are individuals from ages 18-34 years, with 90% of alcohol consumed by youth done so by binge drinking (National Center for Chronic Disease Prevention and Health Promotion 2012a). Consumption of alcohol at this rate can significantly increase individuals' risk for chronic diseases such as heart disease, stroke, liver disease, high blood pressure, cancer, and learning and memory problems, among many others (National Center for Chronic Disease Prevention and Health Promotion 2012b). If there are so many potential health risks, why is binge drinking normalized among teens?

In a study that probed deeper into the college-age audience, students were evaluated on their participation in binge drinking with measures such as perceived belonging, involvement in school activities, or both (Berger et al 2022). This study determined that 39.3% of students report binge drinking, and those who reported feelings of belonging or participation in school activities were much more likely to engage in binge drinking than those who did not report perceived belonging or participation in campus activities. Social media may further accentuate this by bridging online friendships with real-life social events and encouraging drinking for photos to post (Fat et al 2021). A study examining the relationship between social media use and binge drinking uncovered higher likelihoods and participation in binge drinking among 10-15 and 16-19-year-old social media users (Fat et al 2021). Having unfiltered access to social media for these impressionable age groups can expose them to glorified drinking practices by older age groups that become repeated by younger generations.

Reviewed by Alyssa Guadagni, UGA Dietetic Intern

References

Berger A, Wang A, Martusewicz, Cottler L. Defining belonging and its association to binge drinking among college students. Substance use and misuse 2022; 57:8, 1341-1344.

Fat LN, Cable N, Kelly Y. Associations between social media usage and alcohol use among youths and young adults: findings from Understanding Society. Addiction 2021; 116: 2995-3005.

National Center for Chronic Disease Prevention and Health Promotion. CDC Vital signs: Binge drinking- nationwide problem, local solutions. Version current 10 October 2013a. Internet: https://www.cdc.gov/vitalsigns/bingedrinking/index.html (accessed 29 January 2023).

National Center for Chronic Disease Prevention and Health Promotion. CDC Vital signs: Binge drinking- a serious, under-recognized problem among women and girls. Version current 8 January 2013b. Internet: https://www.cdc.gov/vitalsigns/bingedrinkingfemale/infographic.html (accessed 29 January 2023).

By: Melissa Cruz

Ever feel too tired to exercise or like you are not performing well? Pre-workout (supplementation) might be your answer. Research reports 30% of young adults consume an energy-boosting supplement, and these products rank second in usage behind multivitamins (Martinez et al. 2016). In this post, we will delve into what pre-workout supplementation is, its potential benefits, and the negative implications that can associated with the use of these products.

What is a pre-workout supplement, and how is it helpful?

A pre-workout supplement is a dietary supplement taken before exercise, with the intention of enhancing acute performance by increasing energy levels and facilitating changes in muscle function (Guest et al. 2021). Pre-workout supplements come in different forms, including powders, liquids, and energy drinks that are typically consumed an hour before exercise. Pre-workout supplements can contain multiple ingredients, including, most notably, caffeine. Caffeine is a stimulant that enhances performance by delaying fatigue, increasing muscle energy, and improving focus (Guest et al. 2021). Additional ingredients that are commonly included in a pre-workout supplement include creatine, beta-alanine, amino acids, and nitric oxide agents, which work together to enhance performance and adaptations to exercise (Harty et al. 2018).

Are there any negative implications?

A potential issue with pre-workout supplementation are the symptoms associated with ingesting high amounts of caffeine. These symptoms can include elevated heart rate, heart palpitations, anxiety, headaches, and difficulty sleeping. Research indicates caffeine's adverse side effects are mitigated by reducing the dose of the caffeine-containing pre-workout supplement, and slowly increasing the dosage over time to the serving size recommended as tolerance increases (Guest et al. 2021).

Another area for improvement concerning pre-workout supplements is the limited supervision of dietary supplements from the U.S. Food and Drug Administration (FDA). Lack of monitoring from the FDA means that nutritional supplements (including pre-workout supplements) do not require approval for effectiveness and safety. Knowing this, look for third-party testing on supplement product labels from companies such as The National Science Foundation (NSF) and InformedChoice, which are independent companies that test the safety and effectiveness of supplements.

Take away

In conclusion, current research supports the use of pre-workout supplements for providing energy and improving muscle function (Guest et al. 2021). Caffeine, the main ingredient in many pre-workout supplements enhances performance and, when paired with other nutrients, can provide further benefits for exercise performance (Harty et al. 2018). It is also essential to know that pre-workout supplements should be consumed cautiously given that they are minimally regulated by the FDA. If you plan on investing in a pre-workout supplement, look for third-party testing on the packaging and consider adjusting your dosage if you notice any negative effects.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Julia Lance, UGA Dietetic Intern

Sources

Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS & Campbell BI. (2021) International society of sports nutrition position stand: caffeine and exercise performance, Journal of the International Society of Sports Nutrition, 18:1, DOI: 10.1186/s12970-020-00383-4

Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. (2018) Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review, Journal of the International Society of Sports Nutrition, 15:1, DOI: 10.1186/s12970-018-0247-6

Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R (2016) The effect of acute pre-workout supplementation on power and strength performance, Journal of the International Society of Sports Nutrition, 13:1, DOI: 10.1186/s12970-016-0138-7

By: Celia Croxton

Drinking your morning cup of coffee with an extra dose of blended mushroom doesn’t sound too appetizing, does it? What if we changed the phrasing to “coffee, with an extra dose of adaptogens?”

The wellness industry loves to market specific products as “superfoods” by labeling them with catchy titles that promise splendor. Mushroom coffee (coffee mixed with mushrooms) is an example of the wellness industry at work. Essentially, mushrooms are dried out, ground down into a powder, and then mixed with dry coffee beans. Certain companies promise their morning mushroom beverage will deliver customers energy, focus, and immunity (Mudwtr, 2023). If you’re looking to switch up your morning beverage, this post will answer a few of your questions.

Why mushrooms?

Different cultures often use mushrooms in medicine for their many healing properties. Certain mushroom species offer antioxidant, antibacterial, antifungal, and antiviral effects (Wani et al., 2010). Also, mushrooms contain micronutrients such as vitamins B, D, potassium, calcium, selenium, phosphorus, and magnesium. These fungi also contain macronutrients, including carbohydrates, protein, and a small amount of fat. Previous research investigating the nutraceutical properties of different mushrooms has found that mushrooms can help improve the immune system, lower cancer risk, aid in regulating blood sugar levels, and inhibit tumor growth (Rathore et al., 2017). These unique benefits come from bioactive compounds found in various mushroom species. The only caveat to these medicinal uses is that many of these bioactive compounds are susceptible to degradation by heat (Gąsecka et al., 2020). This means heating these mushrooms decreases the potency of their medicinal ingredients.

To drink or not to drink?

Mushrooms have multiple nutritional benefits, including antioxidants which can help neutralize free radicals in the body and reduce oxidative stress. Free radicals can damage DNA resulting in mutations and, sometimes, cancerous cells (Wani et al., 2010). Essentially, incorporating mushrooms into your diet could help protect you from cancer. In addition to antioxidants, species such as reishi, lion’s mane, and cordyceps can help combat feelings of stress, insomnia, and depression (Rathore et al., 2017). While mushrooms can be beneficial, it’s important to remember a well-rounded diet rich in foods from all food groups is the best option for promoting health and preventing disease.

Main takeaway:

Previous research has identified beneficial nutrients and compounds in mushrooms. However, it is essential to recognize that the effects of these beneficial nutrients can be inhibited depending on the preparation method. Heat can destabilize select bioactive compounds, decreasing their effectiveness. Brewing a cup of coffee exposes mushrooms and their beneficial nutrients to high heat. If you’re considering incorporating mushrooms into your diet,  consuming these fungi raw, slightly cooked, added to smoothies, or lightly sautéed may be a practical preparation method that maximizes mushrooms’ nutrition-related benefits.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org

Reviewed by Julia Lance, UGA Dietetic Intern

References

Gąsecka, M., Siwulski, M., Magdziak, Z., Budzyńska, S., Stuper-Szablewska, K., Niedzielski, P., & Mleczek, M. (2020). The effect of drying temperature on bioactive compounds and antioxidant activity of Leccinum scabrum (Bull.) Gray and Hericium erinaceus (Bull.) Pers. J Food Sci Technol, 57(2), 513-525. https://doi.org/10.1007/s13197-019-04081-1

Rathore, H., Prasad, S., & Sharma, S. (2017). Mushroom nutraceuticals for improved nutrition and better human health: A review. PharmaNutrition, 5(2), 35-46. https://doi.org/https://doi.org/10.1016/j.phanu.2017.02.001

Wani, B., Boda, R. H., & Wani, A. H. (2010). Nutritional and medicinal importance of mushrooms. Journal of Medicinal Plants Research, 4(24), 2598-2604. https://doi.org/10.5897/JMPR09.565

By: McKenzie Clark

What does “healthy” look like? Society has labeled certain body types as “healthy,” but the truth is that health is not defined by how someone looks. Health has been defined by the World Health Organization as a “state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity” (Hu C et al., 2020). Notice the section stating that physical, mental, and social well-being all play a part in a person’s health. The World Health Organization does not list any specific measurements needed to be met to be declared as healthy. So why does society believe you must be a size zero to be healthy?               

Many societal assumptions about health are tied to expectations of body size and shape. Today, many physicians rely on Body Mass Index (or BMI) as a marker of health, but it is based solely on a person’s weight and height. This is problematic because BMI does not reveal fat distribution in the body. BMI is determined based solely on a person’s weight and height. BMI does not reveal fat distribution in the body, which is a more significant indicator of health than BMI (Kok et al., 2004). BMI places individuals into one of five categories: underweight, healthy weight, overweight, obese, or morbidly obese. This system puts people into a box without considering other important health indicators, such as average blood glucose levels (A1c), blood pressure, cholesterol, and fat distribution. Being labeled as anything other than healthy can harm a person’s self-image. Studies have shown that a negative body image and low self-esteem can contribute to further weight gain and failure to lose weight (Talen et al., 2009). Mental health is essential to one’s overall health and should be considered just as important as physical health.

If you remove the numbers from the scale or your calculated BMI from your chart, you will find many more numbers that are just as good, if not better, indicators of health. We look to BMI for overall health because studies have shown that obesity can increase your risk for developing cardiovascular disease, certain types of cancers, and other debilitating chronic diseases. However, this is just one test to determine your risk factor and the cheapest, quickest way. Other measurements, such as blood pressure and blood glucose, are important tools for physicians to determine your overall health and risk of developing a chronic disease. 

The bottom line is that there is no way to determine someone’s health based on how they look. Undernutrition and over-nutrition affect all body types and sizes and have severe implications on one’s health. Investing your time in proper nutrition, an active lifestyle, and good mental and spiritual health will help lead you toward a healthy life!

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA Dietetic Intern

References

Hu C, Jurgutis J, Edwards D, O'Shea T, Regenstreif L, Bodkin C, Amster E, Kouyoumdjian FG. “When you first walk out the gates…where do [you] go?”: Barriers and opportunities to achieving continuity of health care at the time of release from a provincial jail in Ontario. PLoS One. 2020 Apr 10;15(4):e0231211. doi: 10.1371/journal.pone.0231211. PMID: 32275680; PMCID: PMC7147766.

Kok P, Seidell JC, Meinders AE. [The value and limitations of the body mass index (BMI) in the assessment of the health risks of overweight and obesity] Nederlands Tijdschrift Voor Geneeskunde. 2004 Nov;148(48):2379-2382. PMID: 15615272.

Talen, M. R., & Mann, M. M. (2009). Obesity and Mental Health. Primary Care: Clinics in Office Practice, 36(2), 287–305. https://doi.org/10.1016/j.pop.2009.01.012 

By: Gabbi Carroll

What is it?

A viral TikTok trend guarantees to help people sleep better with a new drink called lettuce water. Lettuce water can be made like tea by boiling water over romaine leaves, letting it cool, and then drinking it. Over 26 million people have viewed the hashtag #lettucewater.

Does it actually work?

A 2017 Korean study investigated the sleep-inducing effect of the extract of green romaine lettuce on mice. The mice were already sedated with medication and used romaine extract, which has a higher concentration than just lettuce leaves. Lettuce leaves have active components, including lactucin and lactucarium, which can help promote sleep (Kim et al., 2017). This study concluded that the mice's intake of the extract was a beneficial source of sleep-enhancing material (Kim et al., 2017).

However, it is hard to compare mice to humans because they were already sedated with medication, and the extract was much more concentrated than lettuce leaves. Lettuce water is more diluted and lacks the sedation medication originally used in the study diluted and without excess prescription. Nonetheless, research has been conducted on L. sativa seed oil which was found to promote sleep with no health-related hazards (Yakoot et al., 2011). A study by Yakoot and colleagues in 2011 was conducted on insomnia and geriatric patients and was found helpful for sleeping aid. Despite its well-known safety, L. sativa seed oil has recently been introduced to research and investigation.

Another study was conducted on children that used lettuce seed oil to help with sleep disorders (Ranjibar et al., 2020). Conclusions stated that the use of lettuce seed oil on the forehead and temples is a safe and effective treatment for sleep disorders. However, follow-up research studies using objective outcome measures are required (Ranjibar et al., 2020).

What does all of this mean?

All in all, limited studies have been conducted to prove if the lettuce water trend aids in sleeping. There may be no effect from just the lettuce. However, specific components of lettuce have relaxing, pain-relieving, and anti-inflammatory effects (Ranjibar et al., 2020). Because of the conflicting research, more extensive studies are needed to confirm this. Sleep can be affected by diet, environment, lifestyle, and general well-being. While there is no harm in washing lettuce and brewing it like tea, it may not be an effective sleeping aid or do much to improve your health. See your healthcare provider for guidance and treatment plans if you are having trouble falling or staying asleep. Exercise caution before trying any new viral TikTok trends.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Appelbaum UGA Dietetic Intern

References

Kim, H.D., Hong, K.B., Noh, D.O., Suh, H.J.. Sleep-inducing effect of lettuce (Lactuca sativa) varieties on pentobarbital-induced sleep. Food Sci Biotechnol 2017;26(3):807-814

Yakoot, M., Helmy, S., Fawal, K.. Pilot study of the efficacy and safety of lettuce seed oil in patients with sleep disorders. Int J Gen Med 2011;4:451-6

Ranjibar, M., Afsharypuor, S., Shakibaei, F., Mazaheri, M.. Effect of Topical Lettuce (Lactuca sativa L.) Seed Oil on Childhood Sleep Disorders: a Randomized Double-Blind Controlled Trial. Research Journal of Pharmacognosy 2020;7(3):47-54

By: Whit Cooney

Cholesterol has been a topic of intrigue for decades now. Health crazes about how you should never eat eggs or avoid red meat, along with the rise of the vegan/vegetarian diet, all have roots in the health beliefs behind cholesterol. However, some diets emphasize eating more of certain fats to raise some cholesterol like the Mediterranean diet. So, what is the deal with cholesterol?

The problem is that these two arguments refer to different types of cholesterol. The two types of cholesterol usually brought up are Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL), which are considered harmful and good, respectively. In general, red meats have more cholesterol than fish, which was the reason for avoiding red meats and leaning towards the Mediterranean Diet. However, according to a study conducted by Davidson et al. (1999), there is hardly any difference in serum cholesterol when on a lean red meat diet (1%) vs. a poor white meat diet (1.8%). Along those same lines, a study conducted in 2018 found that the cholesterol in eggs is not absorbed very well in our bodies and does not significantly affect our plasma cholesterol levels (Kim and Campbell 2018).

Different types of cholesterol may not affect your health in the way that most people think. I bring this up because there has been much discussion on how HDL and LDL affect your heart health, mainly that LDL causes or increases the risk for heart disease and HDL prevents it. A study by Kanter et al. (2012) found results that challenge this idea. They found that it isn't so much the amount of each of these cholesterols on their own that matters, but the ratio of LDL to HDL determines your cardiovascular health. That’s not to say that you don’t need to care about cholesterol levels, but maybe it isn't as big of a deal as everyone makes it out to be. The different cholesterols should not be viewed in isolation from each other but in how they both affect you simultaneously. Both affect your health, and the focus should be on improving the ratio.

When navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA Dietetic Intern

Citations

Davidson MH, Hunninghake D, Maki KC, Kwiterovitch Jr PO, Kafonek S. Comparison of the Effects of Lean Red Meat vs Lean White Meat on Serum Lipid Levels Among Free-Living Persons With Hypercholesterolemia. Arch Intern Med. 1999;159(12):1331-1338.

Kanter MM, Kris-Etherton PM, Fernandez ML, Vickers KC, Katz DL. Exploring the Factors That Affect Blood Cholesterol and Heart Disease Risk: Is Dietary Cholesterol as Bad for You as History Leads Us to Believe? Advances in Nutrition 2012; 3: 711-717.

Kim JE, Campbell WW. Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration in Men and Women: Results from 2 Randomized Controlled Crossover Studies. Nutrients 2018; 10(9): 1272.

By: Stephie Brimeyer

Dry scooping pre-workout powder is one of the latest TikTok trends. It entails consuming a scoop of your favorite pre-workout power without mixing it in water. Many internet and social media advertisements claim that dry scooping will help improve workouts. When used correctly, the powder can be helpful for athletes in an intensive training program. However, there are dangers to be aware of before you attempt this trend.

What is pre-workout?

The main ingredients of a pre-workout powder are caffeine, amino acids, nitric oxide agents, creatine, betaine, and beta-alanine. The primary ingredient in most pre-workouts is caffeine, which can be rapidly absorbed into the bloodstream within 60 minutes of digestion (Harty et al., 2018). Beta-alanine acts like an intramuscular buffer, and consumption improves high-intensity exercise performance (Harty et al., 2018). Creatine is a naturally occurring amino acid in muscle that is generally safe and well tolerated (Harty et al., 2018). 

Are there dangers to dry scooping?

Like most supplements, pre-workout powders are not regulated by the Food and Drug Administration and can contain higher levels of ingredients, like caffeine, than what is on the label (Center for Food Safety and Applied Nutrition 2023). They could also contain unknown toxic ingredients, and the dry powder itself can cause choking and breathing problems (Johnson-Arbor 2023). When taking the pre-workout without liquid, you could ingest 2-3 times the amount of caffeine and other energizing ingredients. This can adversely affect people who are sensitive to caffeine or who have underlying heart and lung conditions (Johnson-Arbor 2023).

Where to turn for nutrition advice?

When it comes to navigating nutrition messages, particularly about supplements, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Dora Appelbaum, UGA Dietetic Intern

Resources

Center for Food Safety and Applied Nutrition. (2023). Dietary supplement ingredient directory. U.S. Food and Drug Administration. Internet: https://www.fda.gov/food/dietary-supplements/dietary-supplement-ingredient-directory (accessed 18 March 2023).

Harty SP, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition 15:41 http://doi.org/10.1186/s12970-018-0247-6.

Johnson-Arbor K. Dry scooping can be life-threatening. Poison Control. (2023). Internet: https://www.poison.org/articles/dry-scooping-can-be-life-threatening (accessed 18 March 2023).

By: Grace Burton

Have you noticed or used nutrition-related information from social media sources such as Tik-Tok, Instagram, or Facebook recently? Young people are getting much of their nutrition advice from influencers and considering it factual, with no background information or investigation. A recent topic of interest on social media discusses the common habit of drinking coffee immediately after waking up. People on social media claim this is an unhealthy habit that will cause multiple negative side effects, including increases in cortisol levels, hormone imbalances, and bloating. Seeing this content may make you wonder when should we be drinking our coffee, and how is our body affected by this beloved beverage?

Drinking coffee is an important part of many people’s morning routines, and for good reason. Coffee has been found to increase alertness, reduce fatigue, and shorten our reaction time, benefits that may help many individuals start their busy lives in the early hours of the day. Moderate consumption of around 160 mg of caffeine, which is equivalent to 2 cups of brewed coffee, may also be associated with decreased risk of chronic diseases, like hypertension, heart disease, and some cancers (Papakonstantinou et al 2015).  Given the researched benefits of coffee consumption, why are some influencers arguing against this delicious part of our morning routines?

Recent claims on social media state that coffee will increase cortisol levels, if consumed immediately after waking. Cortisol is a stress hormone in the body that peaks around the time of wakening and declines over the course of waking hours, then hits its lowest level during the early phases of sleep. The hormone and its pattern of secretion is essential for bodily functions, like energy balance and memory consolidation (Lovallo et al 2005).  It is accurate to say that cortisol is highest when we awaken, but there is no evidence that coffee will increase cortisol levels. With that being said, coffee consumption has been found to prevent these morning cortisol levels from falling (Gavrieli et al 2011). Additionally, continuing to drink caffeine throughout the day may increase cortisol secretion in the afternoon, but there is a blunted response in individuals that consume caffeine regularly.

There is extensive research on this topic, and the overarching consensus is that your coffee consumption should depend on your preference and your body’s reactions. Currently, no scientific evidence shows increased cortisol levels resulting from a cup of coffee in the morning, but it is important to consider how you feel while you’re drinking your morning beverage. Nutrition and diet should be individualized, which is why trends on social media are not the place to get personalized health advice. If you feel you are not reacting well to drinking coffee on an empty stomach after awakening, consider changing your routine and pairing your caffeinated beverage with breakfast or a mid-morning snack. Otherwise, if that morning brew is what you look forward to after waking up, then there is likely no reason to stress about the claims on the internet.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Julia Lance, UGA Dietetic Intern

References:

Gavrieli A, Yannakoulia M, Fragopoulou E, Margaritopoulos D, Chamberland J, Kaisari P, Kavouras S, Mantzoros C. Caffeinated Coffee Does Not Acutely Affect Energy Intake, Appetite, or Inflammation but Prevents Serum Cortisol Concentrations from Falling in Healthy Men. J Nutr 2011;141:703-707.

Harris A, Ursin H, Murison R, Eriksen H. Coffee, stress and cortisol in nursing staff. Psychoneuroendocrinology 2007;32:322-330.

Lovallo W, Whitsett T, al’Absi M, Sung, BH, Vincent A, Wilson M. Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. J. Behav. Med. 2005;67:734-739.

Papakonstantinou E, Kechribari I, Sotirakoglou Κ, Tranatilis P, Gourdomichali T, Michas G, Kravvariti V, Voumvourakis K, Xampelas A. Acute effects of coffee consumption on self-reported gastrointestinal symptoms, blood pressure and stress indices in healthy individuals. Nutr J 2015;15.

By: Jacee Baldivid

When consumers think about added sugars, they might assume that sugar is put into foods for the sole purpose of making them sweet. They might not realize that sugar is also added to products to lengthen their shelf life or enhance their overall flavor. Sometimes it is easy to tell if sugars are added to a product based on its sweetness, but some foods with high amounts of added sugars might not taste sweet at all.

How much added sugar am I consuming?

Read the label of a 12-ounce soft drink can and you will see it has around 39-grams of sugar. Next, check underneath the total sugars line to read how much sugar is added to the product. Next to this value, you will read the percentage of sugar that makes up the daily percentage value. The Dietary Guidelines for Americans 2020 -2025 suggest limiting added sugars to less than 10% of the total daily calories. For example, if a person’s daily caloric intake is 2,000, drinking that can of soda could satisfy their added sugar intake percentage for the day.

Do added sugars impact health?

Consuming added sugars has the potential to significantly impact abdominal fat and increase blood cholesterol and triglyceride levels (SITNFlash, 2015). According to a 15-year research study, people who consumed up to 21% of their calories from added sugars had a 38% higher risk of dying from cardiovascular disease (Harvard Health, 2022).

Should I avoid sugar altogether?

Though consuming too much added sugar can negatively impact one’s health, this does not mean that consumers should not eat sugar at all. Foods like fruits, vegetables, and dairy contain sugars that are naturally present in these foods, and whole grain products tend to have less added sugar than their more processed counterparts (such as sugar-sweetened beverages and desserts). The Food and Drug Administration recommends choosing more foods with a “5% daily value or less” of added sugars and attempting to choose fewer foods with a high daily value of 20% or more (FDA, 2023).

Conclusion

It can be difficult to decipher the names of ingredients that are used as added sugars. Before buying products, scan the nutrition label for the amount of total sugar, added sugar, and % daily value to make an informed decision.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

Dietary guidelines for Americans, 2020-2025 54 –55 (n.d.).

Center for Food Safety and Applied Nutrition. (2023, February 1). Added sugars on the new nutrition facts label. U.S. Food and Drug Administration. Retrieved February 1, 2023, from https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label.

SITNFlash. (2015, October 5). Natural and added sugars: Two sides of the same coin. Science in the News. Retrieved February 1, 2023, from https://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/.

Harvard Health. The sweet danger of sugar. (2022, January 6). Retrieved February 1, 2023, from https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar.

By: Gabrielle Arters

Should athletes consider the timing of postworkout nutrition to enhance performance gains?

The period after training or exercise is deemed critical to nutrient timing and has been termed “the anabolic window.” During this period, the body begins rebuilding muscle tissue damaged from training and restoring depleted energy reserves (Aragon and Schoenfeld 2013). The anabolic window is known as the "window of opportunity." It is defined as the specific time frame in which an athlete should consume a protein and carb ratio meal to optimize body composition, exercise performance, and recovery (Aragon and Schoenfeld 2013). Research has claimed that timing strategies can produce dramatic improvements in body composition, such as an increase in fat-free mass (Aragon and Schoenfeld 2013).

So what happens to our body during exercise?

Intense resistance training causes the depletion of our bodies' stored fuels in the form of glycogen and amino acids. Exercise causes damage to muscle fibers. During training, as much as 80% of ATP production is derived from glycolysis. Glycolysis is a process that occurs in cells to break down sugar into smaller molecules. This process is essential because the energy stored in glucose can be used to make ATP, which is the cells' energy source. During exercise, your body needs more energy to keep your muscles moving. To meet this demand, your cells use glycolysis to break down glucose quickly and produce ATP. Without feeding and in response to resistance training, muscle protein balance remains in a negative state. Athletes can increase muscle protein synthesis rates by incorporating protein and carbs after a workout (Jäger et al., 2017).

Nutrition timing

Consuming adequate carbs and protein directly after a workout effectively initiates a positive muscle-protein balance and, over time, muscle hypertrophy (Jäger et al., 2017). But what exactly is the right timing window? Studies have reported that muscle protein synthesis peaks within three hours postworkout and remains elevated for up to 24-72 hours. Peak elevation tends to appear between 30-60 minutes after training. Therefore, it is recommended to consume immediate energy and sustained feedings every 3-4 hours to optimize muscle growth and recovery (Jäger et al., 2017). A meta-analysis of trials analyzing the difference between consuming protein within one hour versus two hours post-workout showed a small but significant improvement in muscle hypertrophy in those who consumed protein within one-hour post-workout (Schoenfeld and Aragon 2018).

Conclusion

The International Society of Sports Nutrition (ISSN) states that the optimal timing for consuming postworkout protein depends on the athlete's tolerance. The anabolic effect can last up to at least 24 hours; however, it will likely decline as time increases post-training (Jäger et al., 2017). Although research has shown the impact of protein timing on muscle hypertrophy, the overall results are relatively small, indicating additional research is needed to form more definite guidelines on this issue. The most critical factor for muscle building, exercise performance, and recovery for athletes is ensuring enough total protein intake, ranging from 1.0 to 2.0g/kg, depending on the athlete's sport and individual goals (Schoenfeld and Aragon 2018).

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Eden Crain, UGA Dietetic Intern

References

Aragon A, Schoenfeld B. 2013. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition 10(1): 5.

Jäger R, Kerksick C, Campbell B, Cribb P, Wells S, Skwiat T, Purpura M, Ziegenfuss T, Ferrando A, Arent S, Smith-Ryan A, Stout J, Arciero P, Ormsbee M, Taylor L, Wilborn C, Kalman D, Kreider R, Willoughby D, Hoffman J, … Antonio J. 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14: 20.

Schoenfeld B, Aragon A. 2018 Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies. Journal of Orthopaedic and Sports Physical Therapy 48(12): 911–914.

By: Allison Arters

The athletic staff may advise athletes to eat a large carbohydrate-filled meal the night before a big event, race, or game. Some carbohydrate-heavy foods include pasta or rice, cereal or granola, oatmeal, bread, and potatoes. Carbohydrates are the first macronutrient the body utilizes for quick energy. Glycogen is the form in the body that stores carbohydrates as for fast, efficient energy source. Having adequate glycogen stores improves tissue repair and recovery in the body. If glycogen levels are low or depleted, the athlete will experience exhaustion and be at risk of injury.

What is carb loading, and what happens to the body?

A high-carbohydrate diet that elevates glycogen in muscle has been shown to affect athletes’ exercise performance positively. Studies have indicated that athletes with super compensated muscle glycogen levels have higher endurance and intensity than athletes with low to normal non-compensated muscle glycogen (Jeukendrup 2011). High carb availability is critical to promote optimal performance during competition. Having higher than normal pre-competition muscle glycogen available for use will increase performance and time until exhaustion in athletes (Bussau et al., 2002). Athletes will be able to exercise longer before hitting muscle fatigue (Murray & Rosenbloom 2018). Muscles of trained athletes have a higher capacity to synthesize glycogen, allowing more glycogen to be stored for later use (Bussau et al., 2002).

When should carbohydrate loading begin?

Engaging in endurance exercise for more than 90 minutes can cause extreme glycogen depletion. Therefore, athletes need to overcompensate glycogen storage to prepare for competition. There have been little to no effects of carbohydrate loading in resistance training and moderate-intensity exercise fewer than 60 minutes (Burke et al., 2011). The athlete should begin carbohydrate loading around 24-36 hours before the event and consume approximately 10-12 grams per kilogram of body weight (Burke et al., 2011). Carbohydrate loading is only efficient if the athletes consume enough calories to sustain their high energy expenditure (Deldicque & Francaux 2015).

Carbohydrate loading can be a beneficial strategy to help endurance athletes perform optimally.

When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. 2011. Carbohydrates for training and competition. J Sports Science 29: S17-S27.

Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA. 2002. Carbohydrate loading in human muscle: an improved 1 day protocol. European Journal of Applied Physiology 87: 290-295.

Deldicque L, Francaux M. 2015. Recommendations for healthy nutrition in female endurance runners: an update. Frontiers in Nutrition 2:17.

Jeukendrup AE. 2011. Nutrition for endurance sports: marathon, and road cycling. J Sports Science 29: S91-S99.

Murray B, Rosenbloom C 2018. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev 76: 243-259.

Have you ever tried hair, skin, and nail vitamins? Let’s break down the research behind these trendy supplements. 

Hair, skin, and nail vitamins attribute their power to Vitamin B7, more commonly known as biotin. Biotin is a B vitamin. B vitamins are important because they work for many metabolic processes in the body. B vitamins are transported and stored in water in the body, therefore excess B vitamin storage is excreted through urine, making toxic upper limits hard to reach (a reason biotin supplementation may be OK).

However, your daily multivitamin may already contain 30-150 mcg of biotin. (100%-500% of the suggested daily value) Women’s multivitamins include a higher biotin dosage to attract women to their product. The adequate intake is 30mcg/day for adults and children four years old and older. Packaged foods may contain additionally fortified biotin.

As you can see in this example, Olly Women’s multivitamin already contains 500% DV for biotin.

Many hair, skin, nail supplements are not third-party tested and consumers should be aware of products that lack third-party testing. In cases where participants had an underlying cause of poor hair or nail growth, such as those with alopecia or patients in which biotin deficiency is prevalent, a biotin supplement may be necessary. However, there is insufficient evidence that biotin supplementation is needed for healthy individuals.

One study suggests that the ketogenic diet in mice resulted in a biotin deficiency. Individuals participating in a ketogenic diet may be advised to increase biotin consumption.

In conclusion, research studies lack results of cosmetic advantages of biotin supplementation. Biotin supplementation results are most notable in pre-term hair loss conditions or brittle nails. However, biotin supplementation for healthy individuals is not needed. Check your daily multivitamin to see how much biotin you are already consuming.

Warning: Most hair, skin, and nail vitamins are not third-party tested. As a nutrition student, I want to educate the public on the safety of supplements. Invest in supplements that are third-party tested for your protection. Look for these labels on your products.

Reviewed by Claire Mouser, UGA Dietetic Intern

References:

Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981

Yuasa M, Matsui T, Ando S, et al. Consumption of a low-carbohydrate and high-fat diet (the ketogenic diet) exaggerates biotin deficiency in mice. Nutrition. 2013;29(10):1266-1270. doi:10.1016/j.nut.2013.04.011

Mock DM. Biotin: From Nutrition to Therapeutics. J Nutr. 2017;147(8):1487-1492. doi:10.3945/jn.116.238956

It seems these days that alternatives are taking over the grocery store. There are milk alternatives, cheese alternatives, meat alternatives, and numerous gluten-free products. The gluten-free diet became very popular, very fast. In the last ten years, the number of gluten-free products on the shelves of grocery stores has increased exponentially. In 2016, more than $15.5 billion was spent on retail of gluten-free foods (Niland and Cash 2018). The gluten-free diet, unless necessary to follow, is a fad diet, or a diet that is popular for a short period of time. People have the misconception that gluten-free foods are healthier. I am here to bust that myth.

What is the gluten-free diet, and who should follow it?

To begin, gluten is a protein found in grains that when moistened and worked, creates air pockets that provide batters and doughs their elasticity and fluffiness. Think products like breads, pastas, and cereals. Gluten is found in popular grains, such as wheat, barley, and rye (Diez-Sampedro et al 2019). The gluten-free diet simply means that foods consumed must not contain gluten. Alternatives to wheat, barley, and rye include corn, rice, quinoa, potato, and nut flours. Those who should follow the gluten-free diet include those with Celiac Disease or nonceliac gluten sensitivity. Nonceliac gluten sensitivity can consist of a gluten allergy, gluten intolerance, or one that when ingesting gluten, leads to symptoms such as bloating, diarrhea, abdominal pain, fatigue, muscle and joint pains, and much more.

Why should you not eat gluten-free if not necessary?

The simple answer is cost, but it goes much deeper than that. Gluten-free products tend to be priced 2-3 times higher than their non-gluten-free counterparts. “A 2015 study found that gluten-free bread and bakery products were on average 267% more expensive than gluten-containing breads, and gluten-free cereals were found to be 205% more expensive than gluten-containing cereals,” (Jones 2017). In addition to cost, those who choose gluten-free products when not necessary are at risk of multiple nutritional deficiencies, including fiber, iron, zinc, potassium, and B vitamins deficiencies (Jones 2017). Lastly, gluten-free products tend to be higher in fat which can lead to chronic diseases like CVD, diabetes or hypertenson.

The Takeaway

In summary, while the gluten-free diet is necessary for those with health concerns, it isn’t recommended for the general public. Products that contain gluten offer many nutritional benefits such as more fiber intake in comparison to their gluten-free counterparts, less sodium, fat, and B vitamins. While choosing gluten-free products when not required is not always the healthier option, there are products in the store that are healthier alternatives that may also be gluten-free. These could be products such as vegetable pastas like Banza brand, or nut crackers like Nut Thins. Be sure to educate yourself before buying gluten-free items at the store to ensure you are making the right choice.

References

Diez-Sampedro A, Olenick M, Maltseva T, Flowers M. A Gluten-Free Diet, Not an Appropriate Choice without a Medical Diagnosis. Jrnl of Nutr and Met 2019; 2019.

Jones AL. The Gluten-Free Diet: Fad or Necessity? Diabetes Spectr 2017;30(2):118-123

Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients. Gastroenterol Hepatol (NY) 2018; 14(2):82-91.

Reviewed by: Alexa Burnett, UGA Dietetic Intern

Who decides what healthy looks like? Our society has made health a weight-focused idea and perceives the dieters in smaller bodies as the healthy ones. We often hear that obesity is not only a significant problem but a national epidemic. However, health is so much more than a person’s weight. Health can be determined by physiological measures, including blood pressure and blood lipid levels, and health behaviors, such as the quality of the diet and exercise habits (Bacon & Aphramor, 2011). Health can also be determined by psychosocial outcomes, including self-esteem and perception of body image (Bacon & Aphramor, 2011). Have you ever tried to change the size of your body to improve the status of your health? You may be surprised, but after diving into evidence-based research, you might reconsider society’s harsh push towards weight-loss for health.

It is essential to recognize that most individuals who participate in a weight loss plan cannot sustain many popular wellness diets and cannot achieve the benefits of improved morbidity and mortality (Bacon & Aphramor, 2011). Many epidemiological studies discovered that overweight or moderately obese people live as long if not longer than normal-weight people (Bacon & Aphramor, 2011). Analysis following the largest cohort of United States adults in three major National Health and Nutrition Examination Surveys found that the adults with longer life spans were overweight (Bacon & Aphramor, 2011). Living a long life does not have to be done in a small body.

Obesity is often linked with chronic disease, but it may just be an early symptom of diseases rather than the primary cause (Bacon & Aphramor, 2011). For example, evidence shows that in a patient with obesity and type 2 diabetes, blood glucose can be normalized without weight loss (Robison, 2005).  In addition, individuals with obesity who maintain an active lifestyle have lower mortality rates than normal-weight individuals who live sedentary lifestyles and are unfit (Robison, 2005). This statistic demonstrates the importance of physical activity in health, despite the size of the individual’s body. Physical exercise and diet do not necessarily result in weight loss because different bodies are set to stay within a range, which varies from person to person.

Public health policy has tried to treat obesity through weight loss promotion (Bombak, 2014). However, since 1992, the American National Institutes of Health (NIH) has released statements that dieting is ineffective for sustainable weight loss (Bombak, 2014). These dieting patterns lead to weight cycling, higher stress levels, depression, and individuals feeling dissatisfied with their weight loss (Bombak, 2014). In addition, one to two-thirds of individuals who dieted eventually regained more weight than they lost initially (Bombak, 2014). Preventing and treating chronic disease should be a more significant health priority and epidemic (Bombak, 2014). The next time you find yourself considering weight loss to improve your health, examine the evidence. Body size is not an indicator of health, and weight loss is not always necessary, especially in individuals with a natural weight range higher than others.

References:

Bacon, L., & Aphramor, L. (2011, Jan 24). Weight science: evaluating the evidence for a paradigm shift. Nutr J, 10, 9. https://doi.org/10.1186/1475-2891-10-9

Bombak, A. (2014, Feb). Obesity, health at every size, and public health policy. Am J Public Health, 104(2), e60-67. https://doi.org/10.2105/AJPH.2013.301486

Robison, J. (2005, Jul 12). Health at every size: toward a new paradigm of weight and health. MedGenMed, 7(3), 13. https://www.ncbi.nlm.nih.gov/pubmed/16369239

Reviewed By: Alexa Burnett, UGA Dietetic Intern

Have you ever heard someone say they are going diary free because diary is bad for you? Well, I am here to tell you today that the claim “dairy is bad for you” is only a myth. Dairy is one of the five food groups that the U.S. Department of Agriculture (USDA) includes in their MyPlate food guidelines. The USDA composes their food groups based on the vitamins, minerals, and other nutrients present in food that should be consumed every day (U.S. Department of Agriculture and U.S. Department of Health and Human Services, 2020). Unless a medical provider suggests staying away from dairy, you should not be cutting it completely out of your diet.

One literature review titled “Beneficial Health Effects of Milk and Fermented Dairy Products” discusses that peptides in milk proteins can have positive biological effects such as serving as an antimicrobial, immunomodulatory, an antioxidant, as well as many other substances (Ebringer et al., 2008). They can also prevent diseases such as hypertension, coronary vascular disease, obesity, osteoporosis, cancer, and diabetes (Ebringer et al., 2008). The review addresses the myth of milk being unhealthy for individuals and explains that there has not been a single study performed that backs up this claim. Milk is one of the main sources of calcium and along with the protein and peptides, it contains essential fatty acids, vitamin D, and other components that can provide positive effects on cardiovascular health, immune function, as well as the gastrointestinal tract (Ebringer et al., 2008).

Authors of the review “Milk protein for improved metabolic health: a review of the evidence”, McGregor and Poppit, concluded that dairy consumption can have an impact on decreasing the currency of metabolic disorders and their risk factors. Milk proteins can improve your metabolic health by furthering body composition changes to increase lean body mass and decrease fat mass. Branch chain amino acids in milk promote protein synthesis as well as skeletal muscle metabolic function (McGregor and Poppitt, 2013).

Contrary to fad diet trends circulating in the media, it is not advised to completely eliminate dairy products from the diet. Dairy products contain milk proteins that are beneficial to metabolic processes and can even help prevent diseases. Dairy contains vitamins and minerals that are essential to your health and by eliminating or reducing the consumption of these nutrients, deficiencies can occur and metabolic processes can be hindered. For the general public, cutting out an entire food group is not recommended by healthcare professionals due to the lack of evidence supporting this idea. Unless you have to avoid dairy for medical reasons, go ahead and drink that milk!

Reviewed by: Jacey Leonard, UGA Dietetic Intern

References

Ebringer, L., Ferenčík, M., & Krajčovič, J. (2008). Beneficial health effects of milk and fermented dairy products. Folia microbiologica, 53(5), 378-394.

McGregor, R.A., Poppitt, S.D. Milk protein for improved metabolic health: a review of the evidence. Nutr Metab (Lond) 10, 46 (2013). https://doi.org/10.1186/1743-7075-10-46

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

As I was cooking dinner with a friend, I opened the freezer and saw that it held frozen meals with "Keto" written all over them. The packaging was very aesthetic and appealing. I asked why she was buying keto-friendly food. She explained that her mom had sent her these frozen meals for the past two months. She was very excited about the pretty packaging and explained that the meals tasted delicious. As I looked on the back of the food label of the meal, I saw a very high-fat content and loads of sodium. Is the keto diet beneficial? Let's dig in.

What is the ketogenic diet?
The ketogenic diet is a high-fat diet that sends the body into a state of ketosis. This diet includes consuming about 60% fat, 30% protein, and 10% carbohydrates. Usually, three to four grams of fat are consumed per one gram of protein and carbohydrates (Politi, 2011). In response to low consumption of glucose, insulin secretion slows (Masood, 2021). This is a stark change for the body, as carbohydrates are the body's preferred energy source.

Why is it helpful?
The ketogenic diet has its place. It is proven to be useful as a treatment for epilepsy. A study at John Hopkins Hospital surveyed over 1,000 children with epilepsy. 52% of these children had complete control over their seizures using the ketogenic diet. 27% said they had more control over seizures (Wheless, 2008). It has also proven helpful in obese individuals, as the diet has shown correlations with weight loss in some individuals.

Are there negative implications?
The ketogenic diet can have negative effects, as anything not practiced in moderation can. A few of these short-term effects include nausea, vomiting, headaches, and dizziness (Masood, 2021). Hypoglycemia can occur in diabetes patients using this diet if their medications are not adjusted properly. The ketogenic diet is not recommended for those with liver failure or pancreatitis. Vitamin deficiencies and kidney stones are common long-term side effects of a ketogenic diet (Masood, 2021).

Would I recommend it to my friend?
I would not recommend my friend begin eating a ketogenic diet because she does not have epilepsy or trying to lose weight. If she were trying to lose weight, this diet is often not sustainable. It should only be exercised for up to 1 year (Masood, 2021). In other terms, it would be easy for a person following the ketogenic diet to see rapid results initially but revert to their old ways of eating and gain the weight back.

So, why did my friend have these keto-frozen meals in her freezer? Most likely for convenience. Later in the conversation, she expressed that she was not following a ketogenic diet. Eating these frozen meals when she wants a quick lunch to take to work is helping her to fuel her body. Since she does not have epilepsy or is attempting weight loss, the ketogenic diet may not benefit her. The ketogenic diet has its place but following because it is a fad or comes in a pretty package could cause more harm than good.

Reviewed by: Jacey Leonard, UGA Dietetic Intern

Resources:

Masood, W. (2021, November 26). Ketogenic diet. StatPearls [Internet]. Retrieved January 25, 2022, from https://www.ncbi.nlm.nih.gov/books/NBK499830/

Politi K, Shemer-Meiri L, Shuper A, Aharoni S. The ketogenic diet 2011: how it works. Epilepsy Res Treat. 2011;2011:963637. doi:10.1155/2011/963637

Wheless JW. History of the ketogenic diet. Epilepsia. 2008;49 Suppl 8:3-5. doi:10.1111/j.1528-1167.2008.01821.x

To reach top performance as an athlete, maintaining a healthy diet is essential. If you talk to most sports dietitians, they advise their athletes to stay away from veganism since there is a high risk of under-consumption of essential amino acids and insufficient amounts of vitamin B12. In this blog post, I aim to provide information on the benefits of a carefully planned vegan diet in athletes, as well as share my own experience with veganism as an elite NCAA Division-I diver.

As it stands, there is no consensus on whether a vegan diet will substantially benefit athletic performance. However, there are profound health benefits associated with increased consumption of whole plant foods. For example, ‘Near vegan diets' have been shown to aid in the overall immune response in athletes with a high-intensity training regimen (Fuhrman and Ferreri 2010). Similarly, according to a review published in the International Journal of Sports and Exercise Medicine, incorporating more plant foods into your diet can decrease inflammation and increase antioxidant levels, which play an essential role in reducing oxidative stress within the body (Wirnitzer 2020). A considerable part of athletic training is finding ways to recover quickly and stay healthy so consistent elite performance can be maintained (Wirnitzer 2020). When considering the influence that veganism has on cardiovascular health, many sports are endurance-based and athletes aim to have the best cardiovascular health possible. Plant-based diets can also improve plasma lipid concentrations, blood pressure, and body weight, which have been shown to positively impact endurance athletes (Barnard et al. 2019).

I would now like to share my own experience with veganism. Leading into the nation-wide COVID-19 quarantine mandate, I moved from Missouri to Virginia so I could continue practicing at a USA diving national training facility. When the training became more intense, my body had an extremely negative response. I kept getting sick, I was sore 24/7, and I just didn’t feel like myself. During one of my sick days, I watched the “Game Changers” documentary on Netflix (Psihoyos 2018). This movie opened my eyes to the potential benefits a vegan diet could provide me. Though there have been critiques regarding the scientific integrity of the film, most sports nutrition scientists agree that the message to consume more fruits and vegetables is an excellent one (Jeukendrup 2021). After a quick phone call with my sports dietitian, she could tell I was serious about trying a vegan way of eating. She recommended I download the app "Mealime” to help plan out balanced meals as a place to start (Golikova and Bunn 2016). I decided to give it a try, and my results were shocking. I felt highly energized within the first week of my new diet consumption. Over the next month or so, I noticed my body recovering well from soreness, and I was no longer getting sick. This dietary adjustment became a “game-changer” for me. However, after a while, it became hard to keep up with. Meal prepping for a vegan diet is challenging, and it limits your ability to eat at a restaurant. Eventually, I quit my vegan diet and continue to maintain as many plant-based foods in my diet as possible.

The purpose of this post is not to encourage that each active person become vegan, but rather provide insight on benefits and resources for those interested in learning more about this way of eating for athletic performance and overall health. For athletes who are curious about learning more about vegetarian or vegan diets, resources such as the Gatorade Sports Science Institute provide helpful advice (Larson-Meyer 2018). Most athletes can benefit from increased plant consumption; however, it is not an end-all-be-all solution to reach maximum performance and should be pursued with the help of a registered dietitian. It is my hope that this information can be utilized when considering the positive impacts plant-based diets can have on you or your performance.

Reviewed by: Regina Yang, UGA Dietetic Intern
 

References:  

Barnard N, Goldman D, Loomis J, Kahleova H, Levin S, Neabore S, Batts T. Plant-based diets for cardiovascular safety and performance in endurance sports. Nutrients 2019;11:130.

Fuhrman J, Ferreri D. M. Fueling the vegetarian (vegan) athlete. Current sports medicine reports 2010;9:233-241.

Gatorade sports science institute. Vegetarian and vegan diets for athletic training and performance. Version current 2018. https://www.gssiweb.org/en/sports-science-exchange/Article/vegetarian-and-vegan-diets-for-athletic-training-and-performance (accessed 29 March 2022).

Golikova M, Bunn J. Mealime. Version 4.13.4. 24 February 2016. https://www.mealime.com (accessed 16 March 2022).

Mysportscience. Is game changers game changing or is it sensationalism? Version current 2021. https://www.mysportscience.com/post/2019/11/06/is-game-changers-game-changing-or-is-it-sensationalism (accessed 29 March 2022).

Psihoyos, L. (Director). (2018). The Game Changers. [Film]. ReFuel Production.

Wirnitzer C. K. Vegan diet in sports and exercise – health benefits and advantages to athletes and physically active people: A narrative review. Int J Sports Exerc Med 2020;6:1-32.