Healthy weight
Sugar substitutes and the potential danger of Splenda
by Marcelle Pick, OB/GYN NPThe wave is coming because “low–sugar” or “sugar–free” is the latest fad — a welcome trend, given the health hazards of all the sugar in the average diet. But of the hundreds of new diet foods that will soon appear, most will use Splenda as a sugar substitute. This is important because for tens of millions of women, their diet soda or artificially-sweetened food is a keystone of what they think are healthy nutrition and food choices — both for themselves and for their families.
Looking for a different kind of plan for finding your healthy weight?
On the other side of the argument are responsible experts who say that Splenda is unsafe — the latest in a succession of artificial sweeteners that claim at first to be healthy, only later to be proven to be full of side effects. These authorities say that Splenda has more in common with DDT than with food.
What do we believe? We think that our regulatory system doesn’t do a good enough job ensuring our long-term safety. We’re concerned about the bigger picture, too — the dependence on sweets in the American diet to make us feel good — whether those sweets are satisfied by sugar or artificial sweeteners like Splenda. And we are especially sensitive to the women who can benefit from using artificial sweeteners as a bridge to a better life with healthier nutrition.
What should you think about artificial sweeteners? We want you to be fully informed about the dangers of Splenda (which isn’t what food marketers want!) so you can make the best choices for yourself and for your family. So let’s make sure you are.
Splenda — the public health experiment
“Low–sugar” is the successor to the “low–carb” craze, even
though they are essentially the same thing. According to the New York Times,
by the end of this summer 11% of the food items on supermarket shelves will be labeled
“reduced sugar” — most of those targeted at kids and their health-conscious
moms. Sales in granulated sugar have dropped four percent in the past six months.
What’s behind this trend? Splenda.Products featuring Splenda are perceived as “natural” because even the FDA’s press release about sucralose parrots the claim that “it is made from sugar” — an assertion disputed by the Sugar Association, which is suing Splenda’s manufacturer, McNeil Nutritionals.
The FDA has no definition for “natural,” so please bear with us for a biochemistry moment: Splenda is the trade name for sucralose, a synthetic compound stumbled upon in 1976 by scientists in Britain seeking a new pesticide formulation. It is true that the Splenda molecule is comprised of sucrose (sugar) — except that three of the hydroxyl groups in the molecule have been replaced by three chlorine atoms. (To get a better picture of what this looks like, see this image of a sucralose molecule.)
While some industry experts claim the molecule is similar to table salt or sugar, other independent researchers say it has more in common with pesticides. That’s because the bonds holding the carbon and chlorine atoms together are more characteristic of a chlorocarbon than a salt — and most pesticides are chlorocarbons. The premise offered next is that just because something contains chlorine doesn’t guarantee that it’s toxic. And that is also true, but you and your family may prefer not to serve as test subjects for the latest post-market artificial sweetener experiment — however “unique.” (See our article on endocrine disruptors for more information on toxins and persistent organic pollutants.)
Once it gets to the gut, sucralose goes largely unrecognized in the body as food — that’s why it has no calories. The majority of people don’t absorb a significant amount of Splenda in their small intestine — about 15% by some accounts. The irony is that your body tries to clear unrecognizable substances by digesting them, so it’s not unlikely that the healthier your gastrointestinal system is, the more you’ll absorb the chlorinated molecules of Splenda.
So, is Splenda safe? The truth is we just don’t know yet. There are no long-term studies of the side effects of Splenda in humans. The manufacturer’s own short-term studies showed that very high doses of sucralose (far beyond what would be expected in an ordinary diet) caused shrunken thymus glands, enlarged livers, and kidney disorders in rodents. (A more recent study also shows that Splenda significantly decreases beneficial gut flora.) But in this case, the FDA decided that because these studies weren’t based on human test animals, they were not conclusive. Of course, rats had been chosen for the testing specifically because they metabolize sucralose more like humans than any other animal used for testing. In other words, the FDA has tried to have it both ways — they accepted the manufacturer’s studies on rats because the manufacturer had shown that rats and humans metabolize the sweetener in similar ways, but shrugged off the safety concerns on the grounds that rats and humans are different. In our view, determining that something is safe (or not) in laboratory rats isn’t a definitive answer, as we’ve seen countless examples of foods and drugs that have proved dangerous to humans that were first found to be safe in laboratory rats, both in short- and long-term studies.
Here are two other reasons for our concern: first, in the eleven years after Splenda was put on the market, no independent studies of sucralose lasting more than six months have been done in humans. Second, none of the trials that were done was very large — the largest was 128 people studied for three months, making us wonder, what happens when you’ve used sucralose for a year, or two, or ten? Then there’s the fact that Splenda, as a product, consists of more than just sucralose—it’s made with dextrose, and sometimes also with maltodextrin, neither of which were included in the original studies and trials of sucralose. So the reality is that we are the guinea pigs for Splenda.
And now, are our children the next trial group? Thanks to an agreement between McNeil Nutritionals (makers of Splenda) and PTO Today, which provides marketing and fund-raising aid to parents’ associations, your elementary school’s next bake sale may be sponsored by Splenda — complete with baked goods made with the product.
Splenda side effects
Evidence that there are side effects of Splenda is accumulating little by little. Sucralose has been implicated as a possible migraine trigger, for example. Self-reported adverse reactions to Splenda or sucralose collected by the Sucralose Toxicity Information Center include skin rashes/flushing, panic-like agitation, dizziness and numbness, diarrhea, swelling, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain. These show up at one end of the spectrum — in the people who have an allergy or sensitivity to the sucralose molecule. But no one can say to what degree consuming Splenda affects the rest of us, and there are no long-term studies in humans with large numbers of subjects to say one way or the other if it’s safe for everyone.If this sounds familiar, it should: we went down the same path with aspartame, the main ingredient in Equal and NutraSweet. Almost all of the independent research into aspartame found dangerous side effects in rodents. The FDA chose not to take these findings into account when it approved aspartame for public use. Over the course of 15 years, those same side effects increasingly appeared in humans. Not in everyone, of course — but in those who were vulnerable to the chemical structure of aspartame.
As food additives, artificial sweeteners are not subject to the same gauntlet of FDA safety trials as pharmaceuticals. Most of the testing is funded by the food industry, which has a vested interest in the outcome. This can lead to misleading claims on both sides.
But one thing is certain: some of the chemicals that comprise artificial sweeteners are known hazards — the degree to which you experience side effects just depends on your individual biochemistry. Manufacturers are banking on the fact that our bodies won’t absorb very much of these compounds at any one time. And many of us don’t. But what happens when we are ingesting a combination of artificial sweeteners like Splenda dozens of times a week through many different “low–sugar” or “sugar–free” products?
People have been using artificial sweeteners for decades. Some react poorly, some don’t — the problem is, you never know until you’re already sick. Scientists are calling Splenda a mild mutagen, based on how much is absorbed. Right now, it’s anyone’s guess what portion of the population is being exposed to the dangers of Splenda or already suffering from Splenda side effects. Until an independent, unbiased research group conducts long-term studies on humans (six months is hardly long-term!), how can we be certain? With all the new Splenda products on our shelves, it looks as if we are now in the process of another grand public experiment — without our permission. And we may not know the health implications for decades. As with all things, time will unveil truth.
So I urge you to be concerned about the potential dangers of Splenda — as with any unnatural substance you put in your body. And I am especially concerned about its use for children, which I recommend you avoid. But unlike many holistic practitioners, I do think artificial sweeteners can serve a purpose for some women. And that has to do with the old question — which is better, sugar or an artificial sweetener? Let’s start with sugar, where the problems all begin.
Sugar and insulin: the energy rush
Like Pooh Bear and the honey jar, sweet treats are the comfort food of choice for most of us. Usually we’ve had powerful emotional incentives set up in childhood — like getting a lollipop after a doctor’s visit — and most of us unconsciously associate sugar with love, pleasure, and reward. Why else would we call our dear ones “honey,” “sugar,” and “sweetie”?There’s an equally strong biological urge here that’s hard-wired. We’re predisposed to seek out sugar when we can find it. After all, sugar (sucrose) is a carbohydrate. It’s metabolized directly into blood sugar, or glucose, which fuels our brain and muscles. The purer the source, the faster it gets into the bloodstream, bypassing much of the digestive process.
Eating sugar shoots our blood sugar levels up and triggers a spike in the hormone insulin, which is needed to prep our cells to absorb the sugar. If there are no other nutrients to sustain our blood sugar level, it crashes as quickly as it rises — and we crave another hit. This is how sugar addiction begins.
Moreover, sugar floods us with pleasure by stimulating the release of the neurotransmitter serotonin, and probably other mood-elevating substances. Scientists report that eating chocolate initiates a brain response similar to falling in love.
And so our brains have learned over time to equate the taste of “sweet” with a rapid infusion of energy and pleasure — a good thing when food was hard-won and life a battle to survive. Even now when we eat sweet foods, special taste buds trigger enzymes that prime our brain to anticipate this extra boost. With a balanced diet and a healthy metabolism, a calorie–control mechanism kicks in after a few minutes to regulate the desire for more food, including the satiety hormone leptin. But with too much sugar, we eat and eat and can’t get satisfied. (For more on this process, see our article on insulin resistance.)
Another big difference between prehistoric times and now is that sugar back then came solely from complex natural sources that had other nutritional qualities, such as fruit, honey, bark, and leaves. And because naturally sweet food is seasonal, ripening with the sun in the summer or growing almost exclusively in warm climates, it was relatively rare in past times.
The evolution of sugar
Over thousands of years our bodies used naturally sweet food safely and efficiently
in this way. But then what happened? As our knowledge evolved, we grew adept at
refining pure sugar from its food source. Sugar became its own food group —
an empty calorie, devoid of protein, fat, or fiber — but still relatively
rare.As shipping and trade routes grew, sugar became widely available. New refining technology put granulated white sugar on every table, replacing the more nutritionally complex honey, molasses, barley and maple sugars. These had been generally added to food after preparation or to taste during baking and preserving, not pumped into the food itself.
Enter the modern era with its advanced food-processing techniques and competitive food companies, and presto! Refined sugar is everywhere and in everything.
Sugar is a food processor’s fantasy: it’s cheap, it adds bulk and texture, and it makes consumers prefer their product over a less-sweet alternative. So now consumers get sugar everywhere, from simple carbohydrates (so-called white food) to pure granulated sugar, and in other forms like dextrose, fruit juice concentrate, maltodextrin, and high–fructose corn syrup. These empty calories take the place of real nutrients — so while we eat and gain weight, we’re actually starving our cells.
The health effects of sugar
What happens to our metabolism, on all that sugar? Remember, we’re still primitive at a cellular level. What starts out initially as a survival tool quickly becomes a crutch if sugar is easy to procure. A sugar craving (which is really a craving for an energy and serotonin surge) becomes a habit.We unwittingly reprogram our biochemistry to perpetuate these cravings. What’s more, this process is exacerbated by stress — because that’s when your body needs immediate energy and serotonin. We often put our bodies through the binge–crash cycle several times a day. Your fatigue tells you to have that extra cup of coffee or high–carb snack at mid-morning and again in the afternoon.
When you look at the huge increase in sugar in our diets this past century — particularly in processed foods — you see that it marches in step with the epidemic increase in metabolic diseases. According to the US Department of Agriculture, the average American is supplied with 140 pounds of caloric sweeteners per year. That’s 43 teaspoons for every man, woman and child every day! The USDA recommends an average of 10 teaspoons a day for a healthy adult (still too much for most women, in my book). The biggest sources are the corn sugar and corn syrup found in beverages like juice drinks and soda.
If we really listened to our bodies, we probably wouldn’t consume so much sugar. Our love affair with sugar has enjoyed a slow and subtle evolution — with daily nudges from the food industry. But our bodies simply aren’t equipped to handle such large amounts of sugar on a daily basis. Even in the short term, too much sugar can trigger headaches, tooth decay, and indigestion.
Over time, your body loses the ability to make enough sugar-digesting enzymes to meet the demand, and sugar sensitivity develops. Women tend to notice this more during perimenopause, when excess sugar and other simple carbohydrates trigger symptoms of hormonal imbalance.
Excess sugar consumption also upsets the balance of intestinal flora in your digestive tract and can cause symptoms of intestinal distress such as bloating, cramping, and gas (for more on this, see our section on digestion). Other symptoms of sugar sensitivity are headaches, insomnia, aggression, panic attacks, irritability, mood swings, and depression. Too much sugar can deplete levels of serotonin, the neurotransmitter whose deficiency is linked to depression. What’s worse, low levels of serotonin actually trigger more sugar cravings.
New studies in accelerated aging link elevated sugar intake with a process called glycosylation: proteins in our bodies morph into AGE’s, or advanced glycosylation end-products, a kind of metabolic debris that collects in our organ, joint, and skin tissues.
Long-term sugar intolerance leads to type 2 diabetes and other complications like obesity and inflammation. Drinking more than one soda a day raises your risk of serious weight gain by 80%.
If it’s a natural food, why is sugar so hard to digest? Again, it’s the sheer quantity not the substance itself that causes concern. Studies show that our bodies actually work harder in sugar’s afterburn to restore metabolic homeostasis.
So is it any surprise that we’ve turned to artificial sweeteners for answers? For women trying to stay healthy, artificial sweeteners can seem like the best of both worlds — sugar without calories. But there simply is no free lunch. Artificial sweeteners can be just as troublesome, with one exception: sugar addiction — those of us who simply cannot stop eating sugar once we start. In this case, artificial sweeteners may help short-circuit the dependency.
Aspartame and saccharin: are they safer than Splenda?
Aside from Splenda, the most popular artificial sweeteners are aspartame (and its
cousin, neotame) and saccharin. Foods with these additives are marketed to women
as low-fat, low-sugar, and low-calorie.Diet programs like Weight Watchers sell low-calorie foods that trade real nutrients for artificial ingredients, including sugar substitutes. I think it’s great to try and lose unwanted weight, but I question whether these packaged items should be marketed as healthy choices. Good nutrition needs to take more into account than calories and fat content — especially when it comes to how many artificial sweeteners we’re eating and what we’re mixing them with.
Dangers in aspartame
Aspartame, the main ingredient in Equal and NutraSweet, is responsible for the most serious cases of poisoning, because the body actually digests it. Aspartame should be avoided by most women, but particularly in those with neuropsychiatric concerns. Recent studies in Europe show that aspartame use can result in an accumulation of formaldehyde in the brain, which can damage your central nervous system and immune system and cause genetic trauma. The FDA admits this is true, but claims the amount is low enough in most that it shouldn’t raise concern. I think any amount of formaldehyde in your brain is too much.Aspartame has had the most complaints of any food additive available to the public. It’s been linked with MS, lupus, fibromyalgia and other central nervous disorders. Possible side effects of aspartame include headaches, migraines, panic attacks, dizziness, irritability, nausea, intestinal discomfort, skin rash, and nervousness. Some researchers have linked aspartame with depression and manic episodes. It may also contribute to male infertility.
Saccharin
Saccharin, the first widely available chemical sweetener, is hardly mentioned any more. Better-tasting NutraSweet took its place in almost every diet soda, but saccharin is still an ingredient in some prepared foods, gum, and over-the-counter medicines. Remember those carcinogen warnings on the side of products that contained saccharin? They no longer appear because industry testing showed that saccharin only caused bladder cancer in rats. Most researchers agree that in sufficient doses, saccharin is carcinogenic in humans. The question is, how do you know how much artificial sweeteners your individual body can tolerate?That being said, some practitioners think saccharin in moderation is the best choice if you must have an artificially sweetened beverage or food product. It’s been around a relatively long time and seems to cause fewer problems than aspartame. I don’t argue with this recommendation, but I encourage you to find out as much as you can about any chemical before you ingest it.
Artificial sweeteners are body toxins. They are never a good idea for pregnant women, children or teenagers — despite the reduced sugar content — because of possible irreversible cell damage. If you decide it’s worth the risks, then go ahead, but pay attention to your body and your cravings. Once you start tracking your response to artificial sweeteners, it may surprise you.
Short-circuiting the insulin spike
Basically, artificial sweeteners confuse your brain. The enzymes in your mouth begin
a cascade that primes your cell receptors for an insulin surge, and when it doesn’t
arrive your brain feels cheated. That’s why most diet sodas are loaded with
caffeine — so you’ll still feel a jolt.But even if your brain is distracted momentarily, soon enough it wants the energy boost you promised it — and you find yourself craving carbohydrates. In one study, people who used artificial sweeteners ate up to three times the amount of calories as the control group. But again, this is individual. It all comes down to the brain’s perception of calories, which can get thrown off whenever artificial ingredients are substituted for whole food.
In my practice I’ve seen that many patients are better able to break their addiction to sugar and maintain weight loss with the help of sugar substitutes. This is probably because insulin is not involved. Also, the substitutes are hundreds of times sweeter than sugar, so you may use less of them. In certain cases, I think moderate use of artificial sweeteners is okay — as long as you feel well.
But you should know that sugar substitutes don’t have to be artificial. There is another way!
Stevia and sorbitol — natural alternatives to artificial
sweeteners
Other countries and diabetics have both taught us a lot about controlling insulin
naturally. For many years, diabetics have used products sweetened with polyalcohol
sugars like sorbitol, xylitol, malitol, and mannitol. These are natural sweeteners
that do not trigger an insulin reaction. (Xylitol can be derived from birch tree
pulp.) They have half the calories of sugar and are not digested by the small intestine.While most polyalcohol sugars have no side effects, sorbitol is a natural laxative and can cause diarrhea, irritable bowel syndrome, bloating and flatulence.
For this reason, we recommend the herb stevia (Stevia rebaudiana) over sorbitol as a natural sweetener to our patients. Known in South America as the “sweet herb,” stevia has been used for over 400 years without ill effect. Stevia has been enormously popular in Japan, where it has been in use for more than 20 years, now rivaling Equal and Sweet’N Low. It’s 200–300 times sweeter than sugar, so just a small portion of stevia will sweeten even a strong cup of tea.
We’ve known about stevia in the US since 1918, but pressure from the sugar import trade blocked its use as a commodity. Today stevia is slowly gaining steam as a sugar substitute, despite similar hurdles. The FDA has approved its use as a food supplement, but not as a food additive due to a lack of studies. Stevia can be used for anything you might use sugar in, including baking. It is naturally low in carbohydrates. You can buy stevia at most health food stores and over the web. There will always be those who have a sensitivity to a substance, but based on reports from other countries it appears to have little to no side effects. For women who want to move through their cravings for sugar without artificial chemicals, stevia is a great option.
More importantly, you can do a lot to support your body in other ways to reduce your dependency on sugar and sugar substitutes — something I encourage every woman to do. Once your body returns to its natural state of balance, you may find that you can toss out those artificial sweeteners and put sugar in its proper place: where you have control over it and not vice versa.
Artificial sweeteners are chemicals, not food! They have no calories because they don’t nourish your body in anyway — they’re toxins your body has to clear, or, depending on how well you detoxify, store. But if you can’t live without your diet drink, don’t beat yourself up about it. Accept it and give your body extra support elsewhere.
Living the sweet life with better nutrition
At our practice, we encourage our patients to build their snacks and meals from
whole food, which means food that has not been processed and manipulated. Your food
should resemble its source as closely as possible (e.g., fresh fish, not fish sticks).
And this includes sugar. Even if you don’t have a reaction or sensitivity
to sugar, continue to use refined sugar rarely, if ever. Instead, sweeten sparingly
with the more nutritionally complex natural sugars such as honey, rice syrup, molasses,
and maple syrup.If you already suffer from weight gain, diabetes, inflammation, chronic pain, migraines, headaches, or depression, you may have sugar intolerance. Check with your healthcare practitioner and try the elimination diet, eliminating sugar entirely from your diet for a couple of weeks, then reintroducing it for a day to see how you feel. Many of our patients are amazed at how much better they feel after breaking the sugar habit.
Remember these healthy habits:
-
Take a daily multivitamin to support your body’s nutritional needs.
-
Eat protein, healthy fats and complex carbohydrates for breakfast.
Simple carbs and sugar fire up your insulin receptors and spark those sugar cravings.
Starting your day with a sugary or high-carb breakfast dooms you to a day of up-and-down
blood sugar levels — which will drive you to eat too much of the wrong things
all day long.
-
Shop the perimeter of your grocery store — avoid the processed
foods in the center aisles. Read all labels and be wary of food that contains aspartame,
neotame, saccharin, acesulfame K, or sucralose. No studies have been done on the
safety of mixing artificial sweeteners, and who wants to become a living, breathing
test subject. So if you consume them, do so prudently.
-
Minimize or avoid products that have sugar, high-fructose corn syrup or corn
syrup near the top of their ingredient list. Sugar can also be disguised
as evaporated cane juice, cane sugar, beet sugar, glucose, sucrose, maltose, maltodextrin,
dextrose, sorbitol, fructose, corn sugar, fruit juice concentrate, barley malt,
caramel, and carob syrup.
-
Keep a bowl of fresh ripe fruit nearby to snack on, to relieve
your sugar cravings. Think primitive and eat fruit that is in season. The
fresher the fruit, the more succulent and satisfying it will be. You may find you
don’t need anything sweeter!
-
If you are craving something sweet, don’t feel guilty. We’re
often made to feel that avoiding sugar is only matter of willpower, but it’s
more complicated than that. Most of the time, uncontrollable or patterned cravings
stem from a malfunctioning metabolism or low serotonin. Work on healthy nutrition
and you’ll find your cravings will disappear.
-
Indulge yourself sometimes. Remember, we have sweet taste buds
for a reason. Try a piece of fruit first — you may find your craving diminishes.
If you still want a piece of chocolate or pie, go ahead! But savor it slowly like
a rare treat you may not have again for a while. Once your brain is allowed to fully
register the experience, you may find you’re sated after a few bites. And,
to help balance out the accompanying insulin surge, eat a piece of protein with
it. Just make it a treat, not a habit.
-
Remember that wine and alcohol are sugar. When it comes to sugar,
having a glass or two of wine every day is just like a daily dessert.
-
Take a short walk after eating and breathe in deeply.
It’s likely you won’t want dessert after all! And if you do, you’ll appreciate it more. -
Focus more on what you’d like to cook and eat than what you shouldn’t.
If you listen to your body, it may surprise you with a craving for eggs, not a diet
soda.
Finding comfort in the right places
After taking a closer look at what you eat, it may also be useful for you to examine
the role sweet food plays in your life. This often ties in to deep associations
and emotions buried in childhood. Perhaps you always crave sugar in the mornings
because you associate family, home, and security with the pancake breakfasts your
mother used to make.But just as a pancake breakfast won’t satisfy your emotional longings, fake sugar won’t feed your body’s needs — nor real sugar, for that matter. There simply are no shortcuts in that department. Facing what is really going on in our emotions, our bodies, and our lives can be challenging, and it’s tempting to take the easy out, buffeted by sugary treats and comfort food. In my experience, that path only leads back to the same place — more pain, and eventually, sickness.
So I encourage you to nourish yourself from the inside out, with healthy food, self-care, and healthy relationships. In life there is bound to be some bitterness — the secret is to restore enough balance to delight in the sweet.
Our Personal Program for Healthy Weight is a great place to start
The Personal Program for Healthy Weight helps rebalance your body to promote natural and lasting weight loss. At the heart of our Program is The Core Balance Diet, an eating plan designed to provide the body with the foundation it needs to lose pounds along with the digestive and nutritional support needed to maintain a healthy weight.- To learn more about the Program, go to How the Program works.
- To learn if the weight loss approach in the Personal Program for Healthy Weight will work for you, take our on-line Weight Loss Profile.
- To start taking control of your weight today, sign-up for a risk-free trial.
- If you have questions, don’t hesitate to call us toll-free at 1-800-798-7902. We’re here to listen and to help.
References & further reading on Splenda
How much fruit and veg should I be eating?
Lots! Fruit and veg should make up
about a third of the food you eat each day. And it's also important to
eat a variety. Five-a-day is a good, achievable target. If you count
your portions each day it might help you to increase the amount you eat.
But what is a portion?
| ONE portion = 80g = any of these |
|---|
| 1 apple, banana, pear, orange or other similar sized fruit |
| 2 plums or similar sized fruit |
| ½ a grapefruit or avocado |
| 1 slice of large fruit, such as melon or pineapple |
| 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned) |
| 3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of one portion a day) |
| 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit |
| 1 heaped tablespoon of dried fruit (such as raisins and apricots) |
| 1 handful of grapes, cherries or berries |
| a dessert bowl of salad |
| a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day) |
Getting your five portions a day
If you eat one or two portions with
each meal and have the occasional fruit snack you might be surprised at
how easy it is to eat five-a-day.At breakfast you could:
- add a handful of dried fruit to your cereal
- eat half a grapefruit or an apple
- drink a glass of fruit juice
- eat a bowl of salad
- have a banana sandwich
- have some fruit salad
- add vegetables or pulses to your curry, casserole or stir fry
- serve at least two types of vegetables with your fish, chicken or meat
Getting the most out of fruit and veg
Some vitamins and minerals can be
easily lost when fruit and veg are prepared or cooked, so try to
remember:- eat fresh fruit and veg as soon as possible rather than storing for a long time - or use frozen instead
- don't overcook. Start with boiling water and cover tightly to keep in the steam, because this speeds up the cooking. You could use a steamer or a microwave
- use as little water as possible when you cook fruit and veg. If you use the cooking water for sauce or soup, you'll recapture some of the lost vitamins and minerals
- avoid leaving any vegetables open to the air, light or heat if they have been cut. Always cover and chill them. But don't soak, because vitamins and minerals can dissolve away
- don't keep food hot for too long because vitamin levels start to drop within a few minutes
Why it's important
Fruit and veg are good sources of
many vitamins and minerals, yet most of us don't eat enough of them.There is evidence to suggest that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers.
And don't forget, fruit and veg are also very low in fat.
Recommendations
Eat a wide variety of fruit and
vegetables and aim for at least five portions a day. Try to avoid: - adding fat or rich sauces to vegetables (such as carrots glazed with butter)
- adding sugar or syrupy dressings to fruit (such as stewed apple)
5 a day siteA to Z: Types of Fruit
Here at Sport and Health we like our fruit, so we thought we would list the different types of fruit you can eat following the alphabet.
Apricots have lots of beta-carotene and also supplies iron.
Blackcurrants have lots of vitamin C and are a vital preservative from cancer and heart disease.
Cranberries are high in vitamin C, iron, potassium and vitamin A.
Dates give lots of energy and are very nourishing, they also help with constipation.
Elderberries help lower cholesterol, improve vision, improve heart health and immue system.
Figs are very nourishing as well, they are rich in fibre, iron, potassium and calcium.
Grapefruits have also a high level of vitamin C and lots of potassium. It also helps if you have circulatory or digestive problems.
Honeydew Melon is stimulating for the kidneys and is also a mild laxative.
Jujube can help wi
th stress and can act as an anti-inflammatory and also it can help heal wounds.Kiwi contains lots of vitamin C and vitamin E, it also has lots of potassium.
Lychee is a nice tropical fruit. It also helps naturally increase the energy of the body.
Mango has high iron, so it is the perfect fruit for pregnant women who may suffer from anaemia.
Nectarines are high in vitamin C, vitamin A and Potassium.
Oranges are very high in vitamin C but can also help prevent cancer, constipation, high blood pressure and make your skin look beautiful.
Pineapples help with you have digestive problems. It is also high in anti-oxidants meaning again it is another fruit with lots of vitamin C.
Quince is a great fruit if you want to lose weight and have a healthy body.
Raspberries have lots of calcium, potassium, iron, magnesium and vitamin C. It also helps if you suffer from heart problems, fatigue and depression.
Strawberries can help if you suffer from high blood pressure, and they can also help if you have kidney stones. They are also rich in iron helping with anaemia and fatigue.
Tangerine has lots of vitamin C and has plenty of beta-carotene. It also helps Obesity, Pneumonia, Arthritis and Asthma.
The Ugli helps fight cardio vascular disease and promotes healthy gums. It also has lots of vitamin B and vitamin C.
Watermelon helps reduce dehydration. Also it is packed with lots of antioxidants and has vitamin C and A.
Yellow Lemons are known as the healing fruit. They can help with a variety of things like arthritis, colds, sore throats, rheumatism, urinary tract infections and many more.
Nutrition
A good diet is central to overall good health, but do you know the best foods to include in your meals, and those best avoided? We look at the facts, to help you make realistic, informed choices.
Carbohydrates
This food group is your body's main source of energy and contains bread, pasta, rice, potatoes, noodles, chapatti, cereals and other starchy carbohydrates.
Refined and unrefined grains
The foods listed above (apart from potatoes) are all produced from grains, such as wheat, corn or rice. They should be a part of all meals, filling about a third of your plate. They can come in two forms – refined or unrefined (often known as whole grains).Refined grains have been stripped of their outer bran coating and inner germ during the milling process, leaving only the endosperm. They include white rice, white bread and white pasta.
In a whole grain the bran, germ and endosperm are all still present. The bran is an excellent source of fibre; the germ is a source of protein, vitamins and minerals; and the endosperm supplies most of the carbohydrates, mainly in the form of starch. Unrefined or whole grain forms provide far more nutrients than their refined counterparts.
Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.
Most people get their whole grain from wholemeal bread or whole grain breakfast cereals such as porridge, muesli or whole wheat cereals. Choose a whole grain variety over processed or refined grains, and look out for added sugar or salt.
Other whole grains include:
- Wheat, Oats, Maize, Barley, Rye, Millet, Quinoa, Wild, rice
Fats and sugars
These foods, although an important energy source, often contain few other nutrients, so it's healthier to limit their consumption.
What are they?
This group, which includes foods such as cakes, biscuits, sweets, sugar-sweetened drinks and crisps, makes up the smallest section of the Food Standards Agency's 'eatwell plate'.Fat facts
- Fat transports the fat-soluble vitamins A, D, E and K around the body
- It can often improve the flavour and perception of foods, increasing their palatability
- It supplies essential nutrients such as fat-soluble vitamins and essential fatty acids (EFAs)
- EFAs must be supplied from the diet, and are thought to have a positive effect on heart health and the immune system
- It has a key role in membrane structure
- It cushions, and so protects, the internal organs
- It's stored in adipose tissue (a thick layer of tissue under the skin) as a long-term fuel reserve. Excess fat may also accumulate around your organs, especially in the abdominal cavity
This means it's much easier to consume too many calories when eating high-fat foods. People trying to manage their weight should reduce fatty foods to help cut calories. We all need some fat in our diets, but small quantities of EFAs are the key to good health.
The two types of fat
Fat can be divided into two main groups - saturated and unsaturated.Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin.
The vaue of saturated and unsaturated fat in our diets isn’t fully understood yet but generally, eating too much saturated fat is associated with increased blood cholesterol concentrations and an increased risk of heart disease. Eating less helps to minimise the risks it poses to heart health. Polyunsaturated fats contain inflammatory omega-6 fatty acids and it’s the balance of these with omega-3s which is important.
Trans fats, or hydrogenated unsaturated fats, are used in the food industry but are increasingly recognised as being unhealthy.
Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group. Unsaturated vegetable oils are generally a healthier alternative to saturated fat and can be found in sesame, sunflower, soya and olive oil, soft margarine and in foods such as oily fish, including mackerel, sardines, pilchards and salmon. Where possible, you should ensure the fat you eat is unsaturated.
Did you know...?
- A jam doughnut contains 10.9g fat
- A slice of malt loaf contains 0.7g fat
- A teaspoon of peanut butter contains 5.4g fat
- A pint of whole milk contains 22.8 g fat
- A handful of mixed nuts contains 21.6g fat
Protein
It's vital our diets contain protein, either from animal or plant sources.
Foods containing protein
- Meat, poultry, fish, shellfish and eggs
- Pulses, nuts and seeds
- Soya products and vegetable protein foods
Why is protein important?
From hair to fingernails, protein is a major functional and structural component of all our cells. Protein provides the body with roughly 10 to 15 per cent of its dietary energy, and is needed for growth and repair.Proteins are large molecules made up of long chains of amino acid subunits. Some of these amino acids are nutritionally essential as they cannot be made or stored within the body and so must come from foods in our daily diet.
Although all animal and plant cells contain some protein, the amount and quality of this protein can vary widely.
Animal protein
Protein from animal sources contains the full range of essential amino acids needed from an adult's diet. But red meat, in particular, should be eaten in limited amounts due to the high level of saturated fat it contains, which may raise blood levels of 'unhealthy' LDL cholesterol.A high intake of saturated fat can lead to an increased risk of cardiovascular disease and other related disorders. As an alternative source of animal protein, choose poultry, fish and shellfish.
The 2007 World Cancer Research Fund report recommended meat eaters limit their consumption of red meat to no more than 500g a week, with very little processed meat, as these have both been linked to certain forms of cancer.
Fish is a good source of animal protein. Oil-rich fish such as salmon, mackerel, herring, tuna, trout and sardines are all rich in omega-3 fatty acids, which help to reduce the risk of developing cardiovascular disease.
Shellfish is also a good source of protein and is low in fat.
Aim to eat a couple of portions of fish every week, with at least one portion being an oily fish.
Did you know...?Eggs contain all eight essential amino acids, making them a perfect source of protein. However, you'd have to eat at least eight eggs a day to get all the protein you need. Be sensible; include them as part of a balanced and varied diet.
Advice for vegans and vegetarians
Vegetarians rely on plant sources for their daily protein. Plants don’t contain the full range of essential amino acids and so are not as high in nutritional value as animal protein. But by eating a well-balanced diet that contains a variety of different foods, it's possible to consume the required amino acids, regardless of the time of day they’re eaten or in what combinations within a meal.Foods such as nuts, seeds, beans, pulses, vegetable protein foods and soya products all contain protein. There are also small amounts in grains and dairy products. Due to this variety of protein-rich foods available in the UK, protein deficiency is rare.
How much is enough?
Health professionals suggest men should eat 55.5g protein a day and women 45g. In practical terms, eating a moderate amount of protein - in one or two meals every day – should give you all the protein you need. Most people in the UK eat far more protein than they actually need.You should eat two to three servings of protein every day from both plant and animal sources. Here are some examples of one serving (about the size of a standard pack of playing cards):
- 100g boneless meat (eg lean beef, lamb or pork)
- 100g boneless poultry (eg chicken or turkey breast)
- 100g fish (eg salmon, sardines or tuna)
- 2 medium eggs
- 3 tablespoons of seeds (eg sunflower or pumpkin seeds)
- 3 tablespoons of nuts (eg almonds or walnuts)
Choosing the right protein
If you can, choose to eat low-fat protein foods as these will help to:- Keep your heart healthy
- Keep cholesterol low
- Minimise the risk of developing cardiovascular disease and other related disorders
Protein and weight management
High-protein diets are sometimes popular with people wanting to lose weight, and there have been many studies looking at the effect of such diets on weight loss.Regardless of the composition of the diet, weight loss will only occur if you expend more energy through activity than your body produces from food.
Protein-rich foods tend to make people feel fuller than foods rich in carbohydrates or fat. This can have a knock-on effect on appetite, minimising feelings of hunger, and helping to reduce overall energy intake.
Diets rich in protein at the expense of carbohydrates, for example, have been associated with slightly greater losses of weight in the short term compared with the recommended high-carbohydrate, low-fat eating plans. But after one year, studies have found there is no difference in weight loss between the two diets.
To control your weight it's important to find an eating pattern that suits your lifestyle and that you can sustain over a long period.
The MRC Human Nutrition Research last medically reviewed this article in July 2008.
First published in March 2001.
Milk and dairy products
The foods in this group are important sources of protein, vitamins and minerals, and are particularly rich in calcium, which is essential for healthy bones and teeth.
What foods are in this category?
This food group includes milk and milk products - cheese, yoghurt and fromage frais - but not butter, margarine or cream. They belong in the fat and sugar group of the Food Standards Agency's 'eatwell plate'.Varieties of milk
Supermarkets now stock many different varieties of milk. The most common in the UK is still cow's milk, but others include sheep and goat's milk, as well as a number of plant-based substitutes - including soya, rice, oat and almond milk - for those with lactose intolerance.Milk in the UK (generally cow's milk) is distinguishable by its fat content.
- Whole or full-fat milk contains about 3.5 per cent fat
- Semi-skimmed contains about 1.7 per cent fat
- Skimmed milk contains 0.1 to 0.3 per cent fat
Some supermarkets have now started selling milk with a 1 per cent fat content which has almost half the fat of semi-skimmed milk but retains a more creamy flavour. This is a good option for those people who want to lower the amount of fat they're consuming but don’t like the taste of skimmed milk.
Milk products
Cheese contains the same beneficial nutrients as milk, but most cheeses contain much more saturated fat and high levels of added salt, so it's important to only eat full-fat cheese occasionally and in small portions.Yoghurt is rich in protein and vitamin B2: essentially the same nutrients as in milk. Some varieties contain living bacteria that are healthy for your digestive system (probiotics). Yoghurt can be made from whole or low fat milk, but be careful. Fruit yoghurts often contain added sugar. Low fat doesn't necessarily mean low calories. If you're watching your weight, look for 'diet' versions, or make your own by mixing fruit with natural, low fat, unsweetened yoghurt. Check out the labels of packs for details.
The importance of calcium
Calcium is a mineral that helps build strong bones and teeth, regulates muscle contraction (including the heartbeat) and makes sure the blood is clotting normally. Milk and dairy products have long been held as an important source of calcium, although more recently the role and safety of dairy calcium sources have been questioned by some scientists and more research is needed to draw a firm conclusion.Other sources of calcium include:
- Fish (for example sardines)
- Dried fruit
- Sesame seeds
- Almonds
- Soya
- Dark green leafy vegetables
Calcium can continue strengthening your bones until the age of 20 to 25 when peak bone mass is reached. After this point, your bones can only maintain or lose their density and grow weaker as a natural part of the ageing process. Inadequate dietary calcium intake before this age can increase the risk of brittle bone disease and osteoporosis, as calcium is drawn from the bones as a reserve.
Each year in the UK, over £1.7 billion is spent on treating osteoporosis. Health professionals estimate that one in two women and one in five men over the age of 50 in the UK will break a bone, mainly because of osteoporosis. Women are more affected as they have less bone mass than men, and may lose it faster as they get older, especially after the menopause when falling oestrogen levels result in the loss of the protective effect of oestrogen on bone density.
Why children need calcium
Calcium is an essential nutrient for all children to help grow strong bones and reduce the risk of developing osteoporosis when they're older. But many children and teenagers don't receive their recommended daily intake. Encouraging children and adolescents to drink more milk, rather than other drinks, can provide not only calcium, but also important proteins, carbohydrates and micronutrients.Daily recommendations for calcium intake in children:
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Calcium for vegans and the lactose intolerant
If your diet excludes milk and dairy products, or if you can't tolerate milk sugar lactose, then you need to look for calcium alternatives. Other dietary sources of the mineral include:- calcium-enriched soya milks, yoghurts and cheeses
- dark green leafy vegetables, such as spinach, broccoli and watercress
- almonds or sesame seeds – try as a topping on salads, cereals or desserts
- dried fruits - apricots, dates and figs all contain small amounts of calcium
- (for non vegans) fish such as sardines and anchovies, especially the bones
Three-a-day
As dairy products are such a rich source of calcium, three portions of dairy products each day should be sufficient to meet your body's calcium needs. Try to choose low or reduced fat versions to avoid too much unhealthy saturated fat.The following are examples of individual servings:
- 200ml milk (whether it is whole or full-fat, semi-skimmed or skimmed)
- 250ml calcium-fortified soya milk
- 40g hard cheese (such as cheddar, brie, feta, mozzarella or stilton)
- 125g soft cheese (such as cottage cheese or fromage frais)
- 1 small pot of low-fat plain or fruit yoghurt (150g)
- Fruit smoothie made with 200ml milk or 150g yoghurt
.
Salt
Salt, also known as sodium chloride, is made up of 40 per cent sodium and 60 per cent chloride. Found predominantly in pre-prepared foods, excessive salt consumption has been linked with high blood pressure and stomach cancer, and can exacerbate osteoporosis and asthma.
Dr Gill Jenkins last medically reviewed this article in January 2010Why is it needed?
The sodium component of salt is vital for controlling the amount of water in the body, maintaining the normal pH of blood, transmitting nerve signals and helping muscular contraction. Salt is present in all foods in varying degrees, and almost all processed foods contain added salt.Daily requirements
Sodium, unlike all other minerals, is generally overconsumed, with the dietary intake of salt in the UK being far in excess of the recommended daily requirement.Adults are advised to consume no more than 6g salt per day (about one teaspoon). Current intake is about 9g per day - thats 50 per cent higher than is recommended for good health. Babies and children should have less salt than adults. High salt intake in babies can be especially dangerous, as their kidneys cannot cope with large amounts.
Reducing salt intake
The government has set a target of reducing the average salt consumption of adults to 6g per day by 2010. This is a challenging but achievable goal, which will bring measurable improvements in health. A study published in the scientific journal Hypertension in 2003 estimated that a reduction in salt intake to 6g per day would lead to a 13 per cent reduction in stroke and a 10 per cent reduction in ischaemic heart disease.People who have experienced heart problems or have high blood pressure should follow a low-salt diet and take advice from their health care professional. Reducing sodium has been proven to be one of the best ways of lowering high blood pressure, especially in combination with broader dietary changes.
How to reduce sodium intake
Convenience foods, ready meals and canned foods, as well as eating out frequently, all contribute to a higher sodium intake, so read labels carefully to compare foods and opt for those lower in salt. Some labels provide both the salt and the sodium content within the product. This can be confusing, as the two are not interchangeable - 1g of salt contains 0.4g sodium (remember salt is made up of sodium AND chloride).If you're checking labels, here's a guide based on 100g/ml of product:
- A lot of salt = 1.25g salt (or 0.5g sodium) - would be labelled as red on a traffic light labelling system
- A little salt = 0.25g salt (0.1g sodium) - would be labelled as green on a traffic light labelling system
- Anything in-between these figures indicates a moderate amount of salt
- Use fresh or dried herbs and spices to flavour vegetables
- Avoid adding salt to your food when eating
- Use soy sauce sparingly: one teaspoon contains about 0.36gof sodium (equivalent to 0.9g salt)
- Buy fresh or frozen vegetables, or those canned without salt
- Rinse canned foods, such as beans, to remove excess salt
- Choose breakfast cereals that are lower in sodium
- Buy low or reduced sodium versions, or those with no salt added
Too much salt
Symptoms of increased salt intake include nausea, vomiting, diarrhoea and abdominal cramps. High concentrations of sodium in the body can also result from excessive water or fluid loss. Persistently high levels of sodium in the blood can result in swelling, high blood pressure, difficulty in breathing, and heart failure, and may be fatal.A high dietary salt intake is an important causal factor in the development of hypertension (high blood pressure), which currently affects 32 per cent of men and 30 per cent of women in the UK. Hypertension increases the risk of strain on the heart, enlarges the heart muscle, prevents an adequate blood (and therefore oxygen) supply from reaching the heart, and may lead to heart failure, angina or heart attack.
Sodium deficiency
This is rare because our dietary intake is so high, but levels of sodium in the body can become too low as a result of prolonged illness. Sodium levels can also become low due to dehydration or excessive or persistent sweating, which may occur during very hot weather or affect marathon runners, athletes in triathlons, or people with certain forms of kidney disease, such as acute kidney failure.Symptoms of a deficiency of sodium include headache, nausea and vomiting, muscle cramps, drowsiness, fainting, fatigue and possibly coma.
Salt facts
- More than 90 per cent of sodium occurs as salt.
- More than three quarters of salt intake is derived from processed foods, just under 15 per cent from natural sources, about 10 per cent is added during cooking or when eating, and 1 per cent comes from tap water.
- Cereal products including breakfast cereals, bread, cakes and biscuits provide about a third of the salt in our diet.
- Meat and meat products (such as ham) provide just over a quarter of the salt in our diet.
- In addition to sodium chloride, there is a wide variety of other forms of sodium in our diet, many of which are used as additives in food processing, usually to add flavour, texture or as a preservative. For example, monosodium glutamate is commonly used as a flavour enhancer.
Alcohol
There are mixed messages about alcohol, so what are its proven health benefits and risks, and how much should you be drinking?
What is alcohol?
Alcohol is a common term for ethanol, a compound produced when glucose is fermented by yeast. The alcohol content of a particular drink is controlled by the amount of yeast and length of fermentation.Fruit is used to make wine and cider, while cereals such as barley and rye form the basis of beer and spirits.
Alcohol is a drug that has the immediate effect of altering mood. Drinking it makes people feel relaxed, happy and even euphoric, but in fact alcohol is a depressant. It switches off the part of the brain that controls judgement, leading to loss of inhibitions. Drinking even small amounts of alcohol can affect physical coordination.
The liver breaks down and eliminates alcohol from the body. It takes the liver about one hour to deal with one unit of alcohol (8g).
Benefits of alcohol
Alcohol consumed in moderation is thought to help reduce the risk of heart disease. Indeed, alcohol consumption in conjunction with high intakes of fruit and vegetables may well explain the so-called 'French paradox'. The French diet is considered to be very high in fat, especially saturated fat, yet the death rate from coronary heart disease (CHD) remains relatively low.A research study published in 1992 suggested that the low death rates from CHD could be due to the relatively high consumption of wine in France. A similar pattern of diet and alcohol consumption has also been found in other south European countries where heart disease rates are also lower compared with other parts of the world.
These observations prompted a long series of research studies analysing the relationship between wine and CHD.
It's still not entirely clear how alcohol reduces your risk of CHD, but it's now known a large proportion of the risk reduction is due to moderate alcohol intake raising 'good' cholesterol concentrations in the blood, so reducing the risk of blood clots.
Red wine, in particular, also contains flavonoids that act as antioxidants, which help to reduce the build up of atherosclerosis (when fat builds up on the inner walls of arteries). Red wine seems to help maintain the flexibility of the blood vessel walls.
Risks of alcohol
Drinking too much alcohol will not only leave you with a hangover the next day, but binge drinking and/or drinking more than the recommended intake on a regular basis can also cause long-term damage to the body's internal organs.Chronic alcohol use is one of the major causes of liver cirrhosis (irreversible scarring of the liver). This happens because healthy liver cells die and the dead cells are replaced by fibrous tissue.
The liver plays a central role in many essential body functions including the metabolism of carbohydrates, proteins and fats, detoxification and excretion of waste products from the body. Scarred tissue cannot function like healthy tissue so this condition can be life threatening if not treated early enough.
Stomach ulcers and gastrointestinal complications, as well as fertility problems, weight gain, and depletion of certain vitamins and minerals can all be caused by excessive alcohol consumption.
Binge drinking can also increase blood pressure, a risk factor for heart attacks. One study showed binge-drinking patterns in Northern Ireland at the weekends led to higher blood pressure levels, and a higher incidence of heart attacks on Mondays and Tuesdays. Blood pressure levels in French drinkers were constant throughout the week, reflecting their moderate drinking patterns.
A 2007 World Cancer Research Fund report showed alcohol increases the risk of cancers of the mouth, pharynx, larynx, oesophagus, colon (especially in men) and breast.
If you're worried about the negative effects of alcohol, either on yourself or on behalf of someone else, Alcohol Concern offers an excellent service.
Recommended alcohol intake
Moderation is the key. In the UK, the recommendation is no more than two to three units of alcohol a day for women and three to four units for men, with at least two or three alcohol-free days each week.What's a unit?
One unit is considered to be 8g of alcohol, or equivalent to:- half a pint of standard strength (3.5% AVB) beer, cider or lager
- a pub measure of spirit
- half a standard glass (175ml) of wine
- a pub measure of sherry, vermouth or liqueur
- size of your drink - pubs often serve wine in different-sized glasses, and home measures of spirits are often more generous than a pub measure
- varying alcohol content of different beers, wines and spirits
To calculate how many units you've consumed, establish the strength of the drink (% ABV) and amount of liquid in millilitres (one pint is 568ml; a standard glass of wine is 175ml).
Multiply the amount of drink in millilitres by the percentage ABV, then divide by 1,000.
- For example, 175ml wine at 13% ABV:
- 175 X 13/1000 = 2.3 units
Nutritional value of alcohol
Each gram of alcohol contains seven calories. If you're watching your waistline, cutting down on alcohol will help to reduce calorie intake. Alcohol can also weaken your willpower, tempting you to eat more than you planned.Alcohol is often referred to as a source of 'empty calories', meaning it has no nutritional value other than providing energy. The energy provided by an alcoholic drink depends on the percentage of alcohol it contains, but also on the type of drink it is. For example, a creamy liqueur will have more calories than a clear liqueur. As a rough guide:
- a pint of continental lager is about 215 calories
- a measure of spirit contains around 55 calories, but this doesn't include calories from the mixer - try to choose low-calorie options
- a standard glass of dry white wine or red wine is about 115 calories, and sweet wine is about 165 calories
- a creamy liqueur contains around 163 calories per 50ml serving, while the same amount of sherry or port contains around 60 calories a glass
First published in March 2001.
Caffeinated drinks
Many popular drinks contain the stimulant caffeine. It has a bad reputation, but what effects does it really have and does it bring any health benefits?
Effects of caffeine
Caffeine acts as a stimulant to the heart and central nervous system, and is also known to increase blood pressure in the short term, although there's no conclusive evidence of long-term effects on blood pressure.The effects on blood pressure are most likely when caffeine is taken in excessive quantities or by people who are highly sensitive to it. People who are hypertensive (have habitual high blood pressure) are advised to avoid caffeinated drinks, and pregnant women should limit their intake of caffeine to less than 300mg a day.
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Caffeine and weight loss
Caffeine has been shown to have very modest effects on increasing metabolism, and is sometimes added as an ingredient to weight loss pills. These pills often make claims about speeding metabolism to 'effortlessly melt' excess fat, but in reality the amount of calories that slimming pills containing caffeine would actually burn is very small.Caffeine may also suppress appetite, but without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight.
Coffee
Coffee has been linked with a number of the risk factors for coronary heart disease, including increased blood pressure and raised blood cholesterol levels. But no relationship has been found between drinking coffee and the likelihood of developing coronary heart disease.Coffee may be beneficial in some areas of health - for example, research has found it may reduce the risk of developing gallstones and kidney stones.
It's difficult to suggest a safe limit for coffee intake because of the huge variation in caffeine content across different brands and an individual's sensitivity to the drug. People with high blood pressure and pregnant women are advised to limit their caffeine consumption.
For the rest of the population, there's no evidence coffee does any long-term harm. Caffeine does have a very mild diuretic effect but, drunk in moderation, you don’t need to increase fluid intake to any significant degree as the loss of fluid is very minimal.
Tea
Tea contains some useful minerals such as zinc, manganese and potassium, and scientists are researching its potential to reduce the risk of coronary heart disease and some cancers.Tea contains antioxidant substances called flavonoids, which have been shown to help slow or inhibit the chemical reactions thought to take place during the development of coronary heart disease.
Green tea
There's also a lot of interest in the health benefits of green tea, particularly in relation to cardiovascular health. Again, this is due to flavonoids, which are powerful antioxidants found in high concentrations in both green and black teas. The concentration of these compounds depends on how long the tea has been brewed, but can range from 125mg to 140mg.Some studies have compared the concentration of these antioxidant compounds to that found in fruit and vegetables. Flavonoids bring potential benefits to heart health, as well as possible reductions in the risk of Alzheimer’s disease and other neurodegenerative conditions.
Caffeine and iron absorption
Both tea and coffee contain polyphenols that can bind to iron, making it difficult for our bodies to absorb. Avoiding tea and coffee during and around mealtimes is important for people at risk of iron deficiency.The MRC Human Nutrition Research last medically reviewed this article in July 2008.
First published in March 2001.
Fluids
Water or fluid is a vital component of our diets, even though it's not considered a specific nutrient.
Why do we need water?
Water makes up 50 to 70 per cent of an adult's total body weight and, without regular top-ups, our body's survival time is limited to a matter of days.Water's essential for the body's growth and maintenance, as it's involved in a number of processes. For example, it helps get rid of waste and regulates temperature, and it provides a medium for biological reactions to occur in the body.
Water's lost from the body through urine and sweat, and must be replaced through the diet. If you don't consume enough you can become dehydrated, causing symptoms such as headaches, tiredness and loss of concentration. Chronic dehydration can contribute to a number of health problems such as constipation and kidney stones.
How much water do we need?
The body gets its fluid from three sources:- Drinks, either plain water or as part of other beverages including tea, coffee and squash
- Solid foods, especially fruit and vegetables (even foods such as bread and cheese provide small amounts of fluid)
- As a by-product of chemical reactions within the body
You may require more fluid if you're very physically active or during periods of hot weather.
You can judge whether you're drinking enough by the colour of your urine. If it's a pale straw colour then your fluid intake is probably fine. If your urine is dark yellow, you probably need to drink more.
- Start as you mean to go on, with a glass of water when you wake.
- Find time to make yourself regular drinks during the day - don't forget that tea, coffee and juices can count. Just watch out for the amount of sugar consumed in some soft drinks.
- Keep a bottle of water in your bag, as it's a convenient way of providing fluid if you're travelling or exercising.
- Get into the habit of having a glass of water with every meal.
- The sensation of thirst is not triggered until you're already dehydrated, so it's important to drink before you get thirsty.
- Increase your intake of fresh fruit and vegetables, as they have a high water content.
Bottled water
There are two types: spring water and mineral water.Spring water is collected directly from the spring where it rises from the ground, and must be bottled at the source. UK sources of spring water must meet certain hygiene standards, and may be further treated so they meet pollution regulations.
Mineral water emerges from under the ground, then flows over rocks before it's collected, resulting in a higher content of various minerals. Unlike spring water, it can't be treated except to remove grit and dirt. Different brands of spring and mineral waters have differing amounts of minerals depending on their source.
Is it necessary to buy bottled water?
The drinking water available from UK taps is perfectly adequate to replenish fluid loss, and undergoes many processes to bring it up to the standards set out in the UK Water Supply Regulations.In some areas tap water has fluoride added, which can reduce the risk of dental decay.
There are certainly no proven health benefits of bottled water over tap water. Although there are growing concerns about the sustainability of bottled water, ultimately it comes down to personal choice.
The MRC Human Nutrition Research last medically reviewed this article in July 2008.
First published in March 2001.
6 Diet Trends You Should Never Try
Istockphoto
Before you even think about starting a diet to drop pounds fast, I’ve compiled a list of the worst diets around so you won’t waste your time on them. This list isn’t just my opinion, either; I sought the help of registered dietitians who are members of the Weight Management Dietetic Practice group of the American Dietetic Association. Here are the nominees:
Raw Food Diet
Eating raw is based on trying to get the majority of your calories from unprocessed and uncooked foods. Rawists believe that eating foods above 116°–118° F will destroy enzymes that provide many health benefits. While most dietitians would agree that eating lots of minimally processed fruits, vegetables, and grains is best, we also understand that processing actually boosts the bioavailability of several key nutrients, primarily the phytonutrients, and inactivates some of the unhealthy compounds.
The raw food diet is rich in all plant-based foods including fruits and vegetables; nuts and seeds; and sprouted seeds, grains, and beans. Don’t get me wrong; these ingredients are great—and you can make plenty of meals (here are five delicious ones) using these guidelines. But following this type of diet to a T requires a lot of complicated food preparation—creating pine nut and yeast “cheese,” for example—that makes it impractical for most working women.
I have had plenty of experience with raw foods because I live in Marin County, Calif., where Roxanne Klein, the coauthor of Raw, started Roxanne’s Fine Cuisine, a line of pricey prepared raw food creations available at our Whole Foods and other high-end supermarkets. I’ve tried several of the items but have found them to be extremely expensive and not very tasty—certainly nothing I could follow for more than a day or two at most.
As a “flexitarian” and part-time vegan, I know that eating lower on the food chain can help promote weight loss, but I also know that caloric content is not related to the heated treatment of food. Skip the raw food diet, and eat more healthful whole foods—cooked or raw—to help whittle your waist, not your wallet.
Is Your Diet Hurting Your Health?
Weight Loss Advice
By Shaun Chavis
Now, a lot of people are thinking twice about their own diet schemes.
We’ve written before about how liquid cleanse diets can dehydrate you and hurt your heart. However, there are plenty of diets that are less extreme but still potentially harmful to your health.
I spoke to two experts: Dr. Felicia Stoler, a registered dietitian and host of Honey, We’re Killing the Kids! on TLC, and Marjorie Nolan, a New York City–based registered dietitian, certified personal trainer, and spokesperson for the American Dietetic Association. They both agree that there is a lot that dieters should look out for.
“Any kind of crash diet or fast weight-loss plan should be a red flag,” Nolan says. “You’ll miss out on nutrients, weaken your immune system, and set yourself up to get sick.”
And it’s not a myth that crash diets slow down your metabolism and you end up on a yo-yo cycle. “Even if you eat a diet that’s adequate in calories, if it cuts out an entire food group, you’re setting yourself up for problems,” she says.
Here are other things dieters should watch out for:
Following a macrobiotic diet. A macrobiotic diet can be adequate, but it’s difficult to get enough protein, calcium, and calories if you don’t plan carefully, Nolan explains.
“You may not get enough protein for your muscles to rebuild themselves. And if you don’t get enough calcium or protein, in general, your body’s not able to use vitamins and minerals properly.”
Taking vitamin supplements to make up for nutrients you don’t eat. “A lot of people think that if they take supplements, they’re OK. That’s a huge misconception,” says Nolan. If your weight-loss plan is too low in calories overall, the vitamins and minerals aren’t going to make it into your cells, and your body won’t be able to use them efficiently.
Going on a gluten-free diet. “Sometimes people get a little grumble in their tummy and so they self-diagnose as being gluten intolerant, and they wipe out an entire food group. They also wipe out essential nutrients the body needs,” says Stoler.
People who are gluten intolerant can get those nutrients by eating other whole grains that don’t contain gluten, such as quinoa, rice, or amaranth.
And, going gluten-free doesn’t mean you’ll lose weight. “A gluten-free diet can be very healthy,” says Nolan, “but it is not necessarily very low in calories or fat.”
For example, compared with regular bread, gluten-free bread is much denser because the protein that would normally come from wheat is removed. That equates to a calorie count that is 30% to 40% higher than in gluten-containing products.
Lentils Nutrition
Sport and Health recommend eating lentils as they contain protein. And protein is an important food group for your body. They are also iron-rich, and have good amounts of B complex vitamins making it a nutritious and flavourful food to eat.
Types of Lentils NutritionThere are so many different types of lentils so here are a few for you:
Brown Lentils:
Brown Lentils are the most common type of lentils; they have a mild flavour and can be used for different recipes.
Green Lentils:
These give a delicate flavour, they are a brownish green type of lentil but don’t turn as mushy as the other types of lentils.
Split Red Lentils:
Split Red Lentils tend to turn golden when cooked, they cook really fast so are a favourite for soups.
Yellow Lentils:
This type of lentil gives a mild flavour and in India, they often use the yellow lentils for flour.
How to eat Lentils for nutrition?
You can eat lentils in a variety of ways, this includes, soups, salads, casseroles and stews. There are many different recipes online whether you are a vegetarian or a meat eater.
So why should you eat lentils?
Lentils cook very fast and they need little time to prepare them. They help bulk up your food making it nourishing and hearty but they aren’t very expensive but the best thing is they also give you lasting benefits for your body. Hopefully what you have read will make you interested in lentils.
Things It's Best to Buy Organic
Your guide to natural shopping
By Sara Reistad-LongBy now, we all know there’s a benefit to buying some stuff organic. But these days you’re faced with the option of getting everything organic—from fruits and veggies to mattresses and clothing. You want to do right by your body, for sure, but going the all-natural route en masse can be pricey.
So we wondered: What’s really essential for our health? That’s why we came up with this definitive list. Here's what should be in your cart—and what you don’t have to worry about.
Beef
You’ve probably read plenty of stories about the risks of eating chicken. But the most important protein to buy organic may well be beef. "Research suggests a strong connection between some of the hormones given to cattle and cancer in humans, particularly breast cancer," says Samuel Epstein, MD, professor emeritus of environmental and occupational medicine at the University of Illinois at Chicago School of Public Health. Specifically, the concern is that the estrogen-like agents used on cattle could increase your cancer risk, adds Ted Schettler, MD, science director at the Science and Environmental Health Network.
More on organic beef
Though there are strong regulations about the use of hormones in cattle, "not all beef producers are following those regulations strictly, and some studies continue to find hormone residue in cattle," Dr. Schettler says. When you buy beef that’s been certified organic by the United States Department of Agriculture (USDA), you’re not only cutting out those hormones, you’re also avoiding the massive doses of antibiotics cows typically receive, which the USDA says may lead to the development of antibiotic-resistant bacteria in people.
If you can, also skip conventional peaches, apples, blueberries, and cherries, which are typically treated with multiple pesticides and usually eaten skins-on.
Cookware
Your pots and pans are just as crucial to upgrade as the food you cook in them: "Most nonstick cookware contains a fluorochemical called PTFE that breaks down to form toxic fumes when overheated," says Olga Naidenko, PhD, a senior scientist at the EWG. "Those fumes can coat the inside of the lungs and cause allergy-like symptoms."Tests commissioned by the EWG showed that in just two to five minutes on a conventional stove top, cookware coated with nonstick surfaces could exceed temperatures at which the coating emits toxic gases. Switch to stainless steel, ceramic, or cast iron cookware.
Popcorn
The linings of microwave-popcorn bags may contain a toxic chemical called perfluorooctanoic acid, or PFOA, which is used to prevent the food from sticking to the paper. According to the Environmental Protection Agency (EPA), PFOA is a likely carcinogen. "We don’t know all of the hazardous effects of PFOA yet, but we have some evidence of a link to cancer, as well as to effects on the immune, nervous, and endocrine systems," says David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany.Pick up an air-popper or make your popcorn in a pan on the stove top.
Yard pesticides
Some lawn and garden pesticides contain suspected carcinogens, according to EPA data. Long-term pesticide exposure may be related to changes in the brain and nervous system, the Fred Hutchinson Cancer Research Center reports. "Not only are you breathing the chemicals in, but you bring them indoors and onto carpets via your shoes," says McKay Jenkins, PhD, a journalism professor at the University of Delaware and author of What’s Gotten Into Us?Healthier brands like BurnOut and EcoClear are made from vinegar and lemon juice, and are effective weed-killers. To find less-toxic lawn-care companies in your area, go to Health.com/lawn-care.
All-purpose home cleaners
Time for spring-cleaning? Using common household cleaners may expose you to potentially harmful chemicals. Ammonia and chlorine bleach can irritate the skin, eyes, and respiratory tract. And some cleaners contain phthalates, some of which are endocrine disruptors, meaning they interfere with normal hormone activity, says EWG senior scientist Becky Sutton, PhD.
More about cleaning products
Although there’s no definitive proof that phthalates cause problems in humans, "the greatest concern is how early-life exposure will affect male [reproductive] development," Dr. Carpenter says. There’s weaker evidence, he adds, that phthalates affect the nervous and immune systems. Go natural with the cleaner you use the most frequently and in the most places, such as kitchen-counter spray—look for brands approved by Green Seal or EcoLogo, two organizations that identify products that have met environmental label guidelines.
Water bottles
You’ve probably heard that many hard, reusable plastic water bottles could be bad for you because they may contain BPA, or bisphenol A, another endocrine disruptor according to the National Institute of Environmental Health Sciences."For adults, the biggest concern with BPA is that it may increase the risk of breast cancer in women and reduce sperm counts in men," says Dr. Carpenter, who explains that BPA can leach out into the water in the bottle. To be safe, sip from an unlined stainless steel or BPA-free plastic bottle.
Food-storage containers
BPA strikes again: Many food-storage containers are made of the hard, clear polycarbonate plastic that may contain BPA. As is the case with water bottles, the BPA can leach out of the plastic in these containers and seep into your leftovers."The leaching is increased during heating, but it also leaches to a smaller degree even when cold foods are stored," Dr. Carpenter explains. Glass containers are your safest—not to mention planet-friendly—bet. Both Rubbermaid (at left) and Pyrex make glass ones with BPA-free plastic lids.
Milk
The milk you’re drinking may not be doing your body good: Dairy products account for a reported 60 to 70 percent of the estrogens we consume through our food. If that seems like a shockingly large number, it’s mainly because milk naturally contains hormones passed along from cows. What worries some experts is that about 17% of dairy cows are treated with the hormone rBST (or rBGH), which stimulates milk production by increasing circulating levels of another hormone called insulin-like growth factor (IGF-1).
More about organic milk
"Elevated levels of IGF-1 in people are associated with an increased risk of cancer, including breast cancer," Dr. Schettler explains. In fact, the use of rBGH is banned in Europe and Canada. Although research has yet to definitively conclude whether drinking rBGH-treated milk increases your IGF-1 levels high enough to cause concern, Dr. Schettler says it’s advisable to buy milk that hasn’t been treated with it. So pick up milk that’s labeled rBGH-free, rBST-free, or is produced without artificial hormones
Celery
When researchers at the EWG analyzed 89,000 produce-pesticide tests to determine the most contaminated fruits and vegetables, celery topped the chart. "In terms of the sheer number of chemicals, it was the worst," says Sonya Lunder, senior analyst at the EWG. Celery stalks are very porous, so they retain the pesticides they’re sprayed with—up to 13 of them, according to the EWG analysis. Lunder also advises buying organic bell peppers, spinach and potatoes because they scored high for pesticides, as well.
Tomato sauce
When picking up tomato sauce or paste, choose the glass jar or box over the can. "The lining on the inside of food cans that’s used to protect against corrosion and bacteria may contain BPA," explains Cheryl Lyn Walker, PhD, a professor of carcinogenesis at MD Anderson Cancer Center and past president of the Society of Toxicology.In 2009, Consumer Reports tested BPA levels in a variety of canned foods and found it in nearly all of the brands tested, suggesting that the chemical leaked in. "What can happen is that BPA in the lining can leach into the food," Walker explains.
Natural splurge
Some regular mattresses may have been treated with potentially toxic flame retardants called polybrominated diphenyl ethers (PBDEs), which have been linked to learning, memory, and behavioral impairments, according to Lunder.Though PBDEs were phased out of mattresses in 2005, they can still be found in other household items, including carpet padding and some electronics. The EWG advises opting for products that haven’t been treated with brominated fire retardants and choosing less-flammable materials, such as wool.
Pesticide exposure in womb linked to low IQ
Children exposed to high pesticide levels in the womb have lower average
IQs than other kids, according to three independent studies released
today in Environmental Health Perspectives.
The studies involved more than 400 children,
followed from before birth through ages 6 to 9, from both urban and
rural areas. Researchers were from the University of California-Berkeley, Columbia University in New York and Mount Sinai School of Medicine in New York.
The
Berkeley study found that the most heavily exposed children scored an
average of 7 points lower on IQ tests compared with children with the
lowest pesticide exposures, lead author Brenda Eskenazi. says.
On IQ tests, the average score is around 100.
Even
a difference of 2 or 3 points — the size of the IQ loss caused by lead,
which is known to cause brain damage — can have an enormous impact,
says pediatrician Aaron Bernstein of Children’s Hospital Boston.
That’s
because a population’s IQ scores, when plotted on a graph, tend to fall
along a bell-shaped curve. Shifting the entire curve down, even if just
by a few points, causes a big jump in the number of kids with low
intelligence and a dramatic loss in the number of super-smart ones, says
Bernstein, who wasn’t involved in the study. That can sharply increase
the number of kids needing remedial education, says Bruce Lanphear, a
professor at Simon Fraser University in Vancouver, Canada, also not
involved in the study.
Pesticide exposure
after birth wasn’t linked to lower intelligence scores, suggesting that
the harm caused by the chemicals is greatest during early pregnancy,
when the brain is developing, notes Michael Lu, an obstetrician at the
University of California-Los Angeles, also not involved in the study.
Such
long-running studies are the strongest practical way to study potential
harm from chemicals, Eskenazi says. The only way to definitively prove
cause-and-effect would be to purposely expose half the kids in a study
to pesticides, which would be unethical, she says.
Lanphear
says earlier studies have linked the specific type of bug killer
included in these studies, organophosphate pesticides, with attention
deficit hyperactivity disorder (ADHD).
These
pesticides are often used on crops, and people are exposed to them
through eating fruits and vegetables, Eskenazi says. Two of the most
commonly used organophosphate pesticides, including one measured in the
Columbia study, are no longer used in homes.
Eskenazi
says pregnant women should not shun fresh fruits and vegetables but
should wash produce well or buy organic produce and, in general, limit
the use of chemicals at home.
