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Nutrition

High Fructose Corn Syrup: Oh, the sky is falling

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High Fructose Corn Syrup: Oh, the sky is falling

Introduction

Johnny Depp’s ‘Secret Window’ always comes to mind (and the crunching sound of him biting into corn) whenever one brings up the keywords ‘corn’ or ‘maize.’ The movie (and Johnny Depp’s flawless characterization) does leave that kind of effect on you, just like high fructose corn syrup has left its mark on the commercial production of soft drinks, yogurt, cookies, bread, and a blast of other products as a sweetener and a preservative.

And much like Johnny Depp used his ‘imaginary friend’ to do what he never had the courage to do otherwise high fructose corn syrup is particularly used as a ‘substitute’ for sugar in almost every commercial product you can name or pick off a shelf in a supermarket. Of course, we’re talking about products that require a little ‘sweetening’ here, which has also become synonymous with the term ‘fattening.’

For those of you who aren’t necessarily used to looking at food labels, let’s understand what high fructose corn syrup is all about before we get into why there’s so much fuss about high fructose corn syrup.

High Fructose Corn Syrup (HFCS)

Pure corn syrup is normally prepared from the starch of corn (oh yes, it is known as maize in the UK), of which glucose is its main component. In the case of High Fructose Corn Syrup, a group of these corn syrups go through enzymatic processing that converts the glucose into fructose, after which corn syrup that is composed of 100% glucose is added to the mix, thus being named glucose-fructose syrup.

Now there are varieties of HFCS that are used for various products, such as HFCS 55 in soft drinks, and HFCS 42 in processed foods and baked goods, while HFCS 90 is used in special cases only with a mix of the other two as well.

Strangely enough, since it is used as a substitute for table sugar (read: sucrose), some experts say that this cheap sweetener will cause far more adverse health effects than table sugar itself, whereas others say there is no cause for panic.

These conflicting reports are enough to make anyone go, “So what’s the truth now?”

And for that, one must look at the various studies conducted by reputed institutions to see if these allegations hold water or is just another case of ‘the sky is falling’, thanks to the ‘chicken little’ in all of us.

Pros & Cons

A study first published in 2004 in the American Journal of Clinical Nutrition speculated that HFCS was twice as bad as sugar when it comes to being the root cause of obesity. A few years later, those behind the study finally reached a conclusion that both these products were just as bad as each other.

However, more recently, a study conducted at Princeton and published in the journal, Pharmacology, Biochemistry, and Behavior revealed that HFCS is worse than sugar and makes people fat.

According to the tests run, male rats that consumed HFCS, as opposed to table sugar, were more likely to gain weight even though the number of calories was the same. Now this is attributed to how the body metabolizes these products differently!

And yet, from another angle which is based on research from the beverage industry, it is accepted that this sweetener isn’t necessarily as healthy as others. Still, it isn’t necessarily the root cause of obesity either.

And the debate rages on…

In Closing

What the final outcome of this decision is, is anyone’s guess. Still, the next best course of action is just to use these products moderately or to just avoid them completely by checking the ‘food label’, but all the while I can’t help but think that ‘going green’ in all aspects of our lives is turning into a better option day by day now that these chaps can’t make up their mind really.

Nutrition

Natural Peanut Butter: Better than the ‘real’ thing?

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Natural Peanut Butter: Better than the ‘real’ thing?

Introduction

There’s no doubt that America’s fascination for butter as a sandwich spread is well-documented, apart from being a popular choice in the Netherlands. And if this isn’t enough, you’ll agree with me when I say that January 24 every year is celebrated as National Peanut Butter Day. Obviously, the United States (along with China – surprise, surprise!!!) are the largest exporters of butter.

And for those who are positively hooked, you have the ‘cereal man,’ John H. Kellogg, to thank for his patent ‘Process of preparing Nutmeal,’ which details the method he invented for preparing ‘nut-butter’.

However, one might wonder if there is more to what makes peanut butter so appealing other than the taste itself.

Peanut Butter – Nutritional Value & Benefits

It comes in two forms such as regular and natural, of which the former is prepared with hydrogenated vegetable oil, salt, and sweeteners to enhance the flavor, which is either of the smooth or crunchy variety. At the same time, the latter is made of peanuts and oil.

But apart from its convenience of helping most people grab a quick bite, it is nutritious and thus beneficial to our health.

It contains protein, monounsaturated fats, resveratrol, dietary fiber, arginine, vitamins B3 and E, the antioxidant p-coumaric acid, folate, potassium, copper, iron, phosphorous, calcium, and magnesium. Interestingly, there is no alcohol, sodium, or caffeine, making it healthier than most other processed foods.

Even though peanut butter is high in calories, the common misconception is that one will gain weight. However, this is false, as the fats present in this butter are monounsaturated in nature.

Protection from cardiovascular disease and cancers (colorectal cancer, to be precise), regulating blood sugar and cholesterol levels,  reduces the risk of hypertension and muscle spasms while intriguingly enabling the proper secretion of sexual hormones.

And despite commercial peanut butter is healthy enough, the natural version has also caught on, and there are very few differences between the two.

Natural Vs. Regular Peanut Butter

The difference between the two is minimal, except that in the natural version, the contents are only made of salt and peanuts. In some cases of natural peanut butter, even the salt is taken away. One thing to remember is that natural butter must be refrigerated, as no preservatives are added.

The health benefits are almost the same, except that healthy fat (in liquid form at room temperature in natural peanut butter) is converted to its unhealthy form when produced commercially.

One very big reason why people prefer homemade to natural peanut butter is due to the salmonella outbreak that occurred in 2007 and off late in 2009 when butter-based products such as crackers, cookies, and dog treats when these products were recalled.

In Closing

There’s no doubt that peanut butter is a nutritious food that has several benefits right from athletes to dieters as well as the common man. And the best part of it all is that all you need is two tablespoons of it… and you’re satisfied!

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Nutrition

Choosing the Sugar Substitute That’s Best for You

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Choosing the Sugar Substitute That’s Best for You

According to the US Department of Agriculture, the average American adult should consume no more than 1.4 ounces of sugar per day. That adds up to 32 pounds per year which, if you’ve ever lifted a 32-pound bag of anything, is a considerable amount of food. The awful truth, though, is that the average American adult consumes 156 pounds of added sugar each year. With increasing warnings that link sugar consumption as contributing toward obesity, tooth decay, and possibly a laundry list of ailments, including heart disease, it’s no wonder so many people seek out sugar substitutes (alternative sweeteners), which contain fewer calories than refined sugar.

Alternatives to sucrose (refined sugar, table sugar) include natural and artificial sweeteners, ones that are best limited to sweetening coffee and tea, some that work well in baking, and even a few products that have been in use for centuries. Which one–if any–is right for you? Here are some popular choices:

Choosing the Sugar Substitute

Xylitol is a sugar alcohol derived from corn, beets, and other produce. It helps prevent plaque-causing bacteria from sticking to teeth, making it a good choice for sugar-free gum. While much sweeter than sugar, xylitol is only partially absorbed by the body, so it provides fewer calories than sugar. Beware: The more you eat, the more you risk gastrointestinal distress. For baking, it is recommended that you use half as much xylitol as you would sugar.

Stevia has grown enormously popular in the US in a short amount of time. This now-ubiquitous substance is extracted from a South American herb and is sold under the trade names Sweetleaf and Truvia. It is 40 times sweeter than sugar but has zero calories and will not cause a spike in blood sugar levels. It is not recommended for baking.

Sucralose, sold as Splenda, is created by chemically altering sugar molecules so the body does not metabolize it. It looks and feels like sugar, and it is ideal for adding to coffee and using it for baking.

Aspartame, sold as Equal and Nutrasweet, is popular in desserts. It denatures under heat, so do not use it for baking.

Agave Nectar, made from the same plant that gives us tequila, contains more calories than refined sugar, but it is much sweeter, so less is needed. Agave nectar has a high fructose content, which may make it a greater obesity risk than table sugar.

Sugar Substitutes

When researching a sugar substitute, keep in mind that the manufacturers themselves have funded some published studies on the subject, while competitors have published others. Even government studies are not free from corporate influence; food lobbyists influence those who legislate food safety. If we are to be truly certain that we are making the safest choice in a sweetener, there is only one way to go.

The Best Sugar Substitute

The best way to cut down on sugar in your diet is to cut down on sugar simply. Our bodies are not meant to be as sedentary as the average American’s has become over the past few decades. We don’t get the endorphin rush from working our muscles toiling in fields of grain or hunting down our entrees that our forbearers did. One reason we consume more sugar is to stimulate our brain’s pleasure centers, and this contributes toward a downward spiral of poor health.

When we try to fool our bodies that we are eating sugar, we aren’t doing them much good in the long run, regardless of whether we use substitutes for weight loss or to enjoy a varied diet within the limitations imposed by disease or health risk.

Rather than mimic unhealthy eating choices, we should adopt healthy choices. When you are thirsty, drink water; make soda an occasional treat. If you’re feeling low in energy, exercise: Walk with a loved one, take barefoot running, or hike in the woods. The benefits of a healthy diet and regular exercise extend to every aspect of life.

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Nutrition

Celiac Children and their Nourishment: What Parents Should Look Out For

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Celiac Children and their Nourishment: What Parents Should Look Out For

Parenting is tough. Period. Trust me, in this day and age, with so many pressures; it isn’t easy at all. Teaching two kids to increase their scores (a privilege that I’ve enjoyed for some time) will take you down a road that only tells you how much responsibility the parents have to shoulder apart from the payments, work-life balance, and so on and so forth.

Kids are wilting under pressure, too – the competition they have to deal with is far more than most of us had to cope with when we were their age.

Now imagine what the situation might be if a child is sick. What would the parents have to do to ensure things don’t get out of hand?

A lot, you think.

While the common cold or the flu might cause parents to be concerned, children with celiac disease would have their parents on edge, thanks to the million precautions that must be taken regarding food, and their kids are not necessarily prone to make mature choices.

Welcome to the World of Celiac Children

Adults are not the only people who suffer from celiac disease kids too. It’s bad enough that the only way to live a healthy life is by avoiding foods that contain gluten, and this gets worse as there are several situations in which you’ll have to sacrifice your desire to eat as a child.

It’s not easy for adults to pass up on food, so imagine how difficult it might be for celiac children…

Statistically, the number of children suffering from celiac disease might not be many – about 1 in 300 but that doesn’t make the condition any less significant for each and every child going through a life of abstinence.

For those of you who don’t know what celiac disease is, it is when the immune system causes damage to the inner lining of the small intestine due to the presence of gluten. Further complications can and often do occur not unless the patient remains on a gluten-free diet for life. There is no accepted celiac treatment.

And with kids finding it harder to express themselves, you can imagine how difficult it becomes for parents who have celiac children to keep track of their diet – God forbid, if anything could happen.

If your child has been diagnosed with celiac disease, just remember that it will take some time for the small intestine to heal, and from there on, a gluten-free diet will help the child experience normalcy when it comes to their health.

Precautions for Celiac Children

As with any disease diagnosed by a doctor, it is a good idea to get a second opinion on whether your child has celiac disease. Once this is confirmed, you’ll no doubt have to take some precautions:

Precaution #1: A gluten-free diet for the entire family

You just can’t have gluten-based foods around the house and expect your child not to touch them. If your child needs to be on a gluten-free diet, then the whole family will have to cooperate and choose the same. Case closed!

Precaution #2: Instruct the child to say ‘no’ to gluten-based foods

While you might be able to monitor your child’s diet at home, there are circumstances in which you can’t. Instruct your child to say ‘no’ when offered these foods at their friends’ homes, school, or birthday parties. It’s probably a good idea to explain what they’re dealing with at length. But for heaven’s sake, don’t stop them from going out.

Precaution #3: They’re not sickly; they just have different preferences

The inability to eat foods like everyone else can mean the child feels isolated and sickly. Ensure they don’t feel this way by telling them they’re different from other kids. Because they are.

In Closing

It’s tough to handle celiac children but trust me, when you see them happy, it lights up your life.

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