Dietetics Blog

By: Haley Hannah

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

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

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

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

Bottom Line

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

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

References

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

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

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

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

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

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

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

By: Nancy Halloran

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

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

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

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

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

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

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

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

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

By: Sydney Williams

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

What is an Eating Disorder?

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

Anorexia Nervosa

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

Bulimia Nervosa

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

Binge Eating Disorder

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

Avoidant-Restrictive Food Intake Disorder (ARFID)

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

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

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

Reviewed by Sydnee Berman, UGA Dietetic Intern

References

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

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

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

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

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

By: Megan Tomlin

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

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

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

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

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

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

Reviewed by Abigail Klinker, UGA Dietetic Intern

References

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

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

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

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

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

By: Maddison Wilkes

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

Risks

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

Health Claims and the Evidence

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

Takeaway

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

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

Reviewed by Sydnee Berman, Dietetic Intern

References

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

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

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

By: Dianna Thomas, BS

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

How much protein should you be consuming?

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

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

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

What are the most optimal protein sources?

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

Bottom line

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

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

Reviewed by Abigail Klinker, UGA Dietetic Intern

References

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

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

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

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

By: Tiersly Wanka

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

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

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

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

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

Reviewed by Jacey Leonard, UGA Dietetic Intern

References

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

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

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

By: Tiffany Vo

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

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

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

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

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

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

Reviewed by Abbie Klinker, UGA Dietetic Intern

References

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

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

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

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

By: Emilie Hudgins

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

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

Bottom line

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

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

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

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

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

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

By: Reagan Street

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

Claim 1: Lemon water cured my skin.

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

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

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

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

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

Reviewed by Alyssa Guadagni, UGA Dietetic Intern

References

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

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

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

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

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

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

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

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

By: Brooke Stephan

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

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

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

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

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

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

Reviewed by Alyssa Guadagni, UGA Dietetic Intern

References

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

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

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

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

By: Amy Speer

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

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

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

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

Reviewed by Claire Mouser, UGA Dietetic Intern

Sources:

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

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

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

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

By: Megan Smith

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

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

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

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

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

Reviewed by Sitara Cullinan, UGA Dietetic Intern

References

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

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

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

By: Kassidy Sharpe

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

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

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

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

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

Reviewed by Sitara Cullinan, UGA Dietetic Intern

References

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

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

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

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

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

By: Rose Sebaugh

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

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

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

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

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

Reviewed by Sitara Cullinan, UGA Dietetic Intern

References

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

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

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

By: Whitney Sanders

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

Eating a variety of fruits and vegetables

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

Buying rice, potatoes, or pasta in bulk

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

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

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

Reviewed by Sydnee Berman, UGA Dietetic Intern

References

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

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

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

By: Bethany Younce

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

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

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

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

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

Reviewed by Claire Mouser, UGA Dietetic Intern

Sources

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

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

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

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

By: Jen Ray

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

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

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

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

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

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

Reviewed by: Sitara Cullinan, UGA Dietetic Intern

REFERENCES

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

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

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

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

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

By: Grace Potts

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

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

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

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

Reviewed by Jacey Leonard, UGA Dietetic Intern

Works Cited

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

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

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

By: Julia Pittman

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

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

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

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

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

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

Reviewed by Jacey Leonard, UGA Dietetic Intern

References

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

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

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

By: Jaeclyn Hong Pham

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

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

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

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

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

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

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

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

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

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

By: Jesse Perry

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

What is a vegetarian diet?

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

What are the benefits of a vegetarian diet?

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

Are there drawbacks of a vegetarian diet?

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

Bottom line

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

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

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

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

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

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

By: Beatriz Sarai Ortega

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

What is an alkaline diet?

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

What is pH?

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

What is cancer?

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

Should we be eating an alkaline diet to prevent cancer?

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

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

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

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

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

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

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

By: Austin Malone

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

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

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

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

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

Reviewed by Quadarius Whitson, UGA Dietetic Intern

Works Cited

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

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

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

By: Neal Chauhan

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

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

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

Bottom line

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

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

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

Reviewed by Eden Crain, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Alissa Pantuosco

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

History of salt

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

Types of salt: Is one healthier than the other?

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

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

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

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

Health benefits of salt and negative impacts of too much

Salt stimulates nerve impulses and supports electrolytes and fluid balance. Sodium and chlorine are crucial elements that promote cellular balance, circulation, and blood sugar levels. Sodium can be a tricky balance because excessive salt in one’s diet could lead to high blood pressure and cardiovascular diseases (Patel and Joseph, 2020). Most of us are getting an overabundance of sodium from our diet from refined and commercially prepared foods. The more nutritionally dense a food is, usually the less sodium it has (United States Department of Agriculture, 2020). Avoid unnecessary amounts of sodium by preparing more home-cooked meals where you can control the amount of salt in your food. Lastly, use it sparingly and don’t take it for granted because over 2,000 years ago, you could have been rich with the salt you have now!

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

Reviewed by Quadarius Whitson, UGA Dietetic Intern

References

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

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

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

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

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

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

By: Avery Lusk

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

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

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

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

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

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

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

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

By: Hannah Jane Kedzierski

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

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

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

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

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

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

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

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

By: Erin Iverson

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

Consumption of a variety of fruits and vegetables is recommended by the Dietary Guidelines for Americans (www.dietaryguidelines.gov/) and the educational tool MyPlate (www.myplate.gov/), which is based on these Guidelines. An eating pattern that avoids fruits and vegetables will lack essential nutrients, such as fiber, antioxidants, phytochemicals, vitamins, and minerals, which are associated with a lower risk for the development of obesity and other chronic diseases (Slavin & Lloyd 2012). Legumes contain high levels of phytochemicals, namely lectins and peptides, which work to reduce inflammation levels in the body, and consistent inclusion of whole grains is associated with a lower risk of cardiovascular disease and type 2 diabetes (Zhu et al. 2018). The effect of whole grain consumption on health is mainly due to dietary fiber, which lowers serum LDL cholesterol and glucose levels after meals. The fiber in grains also provides beneficial gut bacteria with nutrients to grow and maintain a healthy gut microbiome (Tosh & Bordenave 2020). The carnivore diet aims to cut out the aforementioned foods, which could have harmful effects in the long term on an individual's health. What’s more, the high amounts of saturated fat (fat found in animal products) that an individual is likely to consume on the carnivore diet has been associated with elevated LDL-cholesterol levels and risk for mortality (Clifton & Keogh 2017). Higher consumption of processed meats and red meats has been associated with higher all-cause mortality as well (Larson & Orsini 2014).

Overall, the carnivore diet completely restricts food groups shown to benefit human health when it comes to disease prevention and longevity. More research is required to determine the long-term effects of this diet, including the diet's actual health or autoimmune impacts. At this time, I would not recommend the carnivore diet due to the mounting evidence in support of fruits, vegetables, and whole grains in health improvement and maintenance. Social media will continue to promote this diet along with other fads that are not evidenced-based. When it comes to navigating nutrition messages, recommendations for individuals are specific and vary based on age, medication use, and health conditions. Seeking the advice of a registered dietitian nutritionist can help you sift through messages that promote health vs. hype. To find an RDN, use the Find a Nutrition Expert tool at www.eatright.org.

Reviewed by Mary McKennon Pierce, UGA Dietetic Intern

References

Clifton PM, Keogh JB. A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Nutr Metab Cardiovasc Dis. 2017;27(12):1060-1080. doi:10.1016/j.numecd.2017.10.010

Larsson SC, Orsini N. Red meat and processed meat consumption and all-cause mortality: a meta-analysis. Am J Epidemiol. 2014;179(3):282-289. doi:10.1093/aje/kwt261

Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012;3(4):506-516. Published 2012 Jul 1. doi:10.3945/an.112.002154

Tosh SM, Bordenave N. Emerging science on benefits of whole grain oat and barley and their soluble dietary fibers for heart health, glycemic response, and gut microbiota. Nutr Rev. 2020;78(Suppl 1):13-20. doi:10.1093/nutrit/nuz085

Zhu F, Du B, Xu B. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Crit Rev Food Sci Nutr. 2018;58(8):1260-1270. doi:10.1080/10408398.2016.1251390

By: Renee Hutton

Individuals are constantly searching for the perfect diet hack that has the secret to health and happiness while focusing on sustainable environmental choices. As a result, entire food groups can be cut out of the diet, such as dairy products, including milk, yogurt, cheese, butter, sour cream, and cream cheese. As plant-based alternatives to milk products, such as soy, almond, and oat, gain popularity, more consumers choose to drink alternative "milks," claiming they are healthier for the consumer and the planet. 

Consumers might also turn away from dairy milk and toward different alternatives due to fat composition. Saturated fat, specifically, has been debated and villainized over the years. However, recent studies show evidence that the saturated fat in dairy products might have neutral or positive effects on health, possibly pivoting attention back to fat-containing dairy foods (Astrup et al. 2020). For those who are seeking to avoid or limit whole-fat dairy products due to the saturated fat content, the lower-fat and fat-free options on the market are excellent substitutes that offer the same nutrient-dense profile.

Cow’s milk contains eight grams of highly bioavailable complete protein, meaning it supplies the body with all of the essential amino acids, whereas most alternatives have minimal protein – less than one gram – and are not considered complete. Soy milk is the only viable alternative to dairy due to its similar complete protein and calorie content, yet it still lacks multiple micronutrients found in dairy milk (United States Department of Agriculture, 2023). Naturally, cow’s milk has ten essential micronutrients and is only fortified with two in the US. In contrast, most plant alternatives, such as almond milk, do not naturally contain the essential nutrients found in dairy (such as calcium, phosphorus, riboflavin, vitamin B12, pantothenic acid, niacin, zinc, selenium, iodine, and potassium). Consumers must check food labels of milk alternatives to determine if products are fortified with these missing nutrients. Soy milk is the most comparable, naturally containing selenium, copper, and choline and fortified with calcium, riboflavin, vitamin B12, vitamin A, and vitamin D (The Dairy Alliance, 2023).

Recent trends show consumers’ desires to be environmentally friendly and eat more sustainable foods. The dairy industry is often targeted for greenhouse gas emissions, making a vegan diet seem more appealing. According to the Environmental Protection Agency, the dairy industry only accounts for less than 2% of the US's total GHG emissions, while animal agriculture accounts for less than 5%. Total agriculture accounts for less than 11% of the U.S.'s emissions, while transportation, electric power, industry, and commercial and residential emissions encompass the remaining 89% (United States Environmental Protection Agency, 2022).

Overall, when comparing cow’s milk to its plant-based alternatives, dairy has greater protein quality and availability than most alternative milk products. Regarding the environment, the dairy industry continuously improves production practices, especially in reducing emissions to ensure a sustainable product.

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

Reviewed by Skylar Mercer, UGA Dietetic Intern

References

Astrup A, Magkos F, Bier D, et al. Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations. J Am Coll Cardiol. 2020 Aug, 76 (7) 844–857. https://doi.org/10.1016/j.jacc.2020.05.077

The Dairy Alliance. Milk impersonators. Version current 2023. Internet: https://thedairyalliance.com/dairy-nutrition/milk-impersonators/ (accessed 5 Feb 2023)

United States Department of Agriculture. MyPlate. Version current 2022. Internet: https://www.myplate.gov/ (accessed 5 Feb 2023).

United States Environmental Protection Agency. Greenhouse gas emissions. Version current 2022. Internet: https://www.epa.gov/ghgemissions/sources-greenhouse-gas-emissions (accessed 5 Feb 2023)

By: Yiwen Xu

What is the Ketogenic Diet?

The ketogenic diet (KD) is a combination of a high-fat, low-carbohydrate, and adequate-protein diet. This diet was discovered initially as a potential treatment for epilepsy among children and continues to be studied for its role in managing this condition (Sampaio 2016). We see many products on shelves labeled as “Keto” today because the diet has also emerged as a promising method for losing weight and as a therapy for several chronic diseases. Should you consider going on the KD? This post will help you decide.

Potential Improvement and Bypass toward Criticism

Many studies demonstrate the benefits of the KD in terms of weight management and controlling blood sugar and blood lipid levels; however, more and more doubts appear. For example, it is shown that the KD has short effectiveness, low intakes of fiber and vitamins like A, C, K and folate, and reduced bone health. Although many articles question KD's efficacy and negative health impact, some of the criticism and questioning can be overturned or ameliorated by gathering more scientific evidence or making easily addressed adjustments.

The effect of reduced body weight can last up to one year, which is considered a sufficient time for patients with obesity to achieve their goals (Bal et al. 2012). The definition of long-term success following a diet is in ambiguity, and it is variable among individuals. For example, some people consider five months as long-term, while others consider three years as long-term. Furthermore, many diets that promote weight loss are ineffective in some ways because patients cannot strictly stick to these diets. Adequate support via medical nutrition therapy counseling by a qualified nutrition professional and reinforcing mindful eating is necessary for most people adhere to dietary changes.

Some criticism focuses on the decreased fiber level and low intakes of certain vitamins, as whole grains and select fruits and vegetables are avoided on KD. However, this problem could be solved by consuming fiber and multivitamin supplements if indicated by a healthcare professional. Gibson et al. (2017) showed that prebiotic and probiotic supplements could improve health by encouraging the growth of gut microorganisms; however, more studies are needed in order to prove that these supplements would benefit the general population. According to Merlotti D et al. (2021), research has shown that KD can impair bone health; however, many other factors will negatively affect bone mineral density, such as chronic antiepileptic drugs and reduced mobilization. People choosing to go on the KD should have their bone density checked by their healthcare provider to monitor their bone health.

Conclusion

The KD is generally good therapy for weight loss and management of other chronic diseases - as long as it is safe for the person to try based on their individual needs, and it can be adhered to. According to the Academy of Nutrition and Dietetics, the KD eating pattern is not recommended for individuals with pancreatic disease, liver conditions, thyroid problems, eating disorders or a history of eating disorders, or gallbladder disease or those who have had their gallbladders removed (Gordon 2021). Furthermore, diets high in saturated fat may increase the risk for heart disease the long-term cardiovascular health of people who follow the KD requires more study.

Although the KD has some problems and is not the ideal diet for everyone, it does show promise and has an important place in the nutrition therapy profession. We have a lot more to learn about the KD, so more research in this area is needed to determine its long-term effectiveness in certain populations.

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

Reviewed by Jacey Leonard, UGA Dietetic Intern

References

Bal, B. S., Finelli, F. C., Shope, T. R., & Koch, T. R. Nutritional deficiencies after bariatric surgery. Nature reviews. Endocrinology 2012; 8(9), 544–556.

Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., Scott, K., Stanton, C., Swanson, K. S., Cani, P. D., Verbeke, K., & Reid, G. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature reviews. Gastroenterology & hepatology 2017; 14(8), 491–502.

Gordon, B. What is the Ketogenic Diet? Internet: https://www.eatright.org/health/wellness/diet-trends/what-is-the-ketogenic-diet (Accessed 11 March 2023).

Merlotti, D., Cosso, R., Eller-Vainicher, C., Vescini, F., Chiodini, I., Gennari, L., & Falchetti, A. Energy Metabolism and Ketogenic Diets: What about the Skeletal Health? A Narrative Review and a Prospective Vision for Planning Clinical Trials on this Issue. International journal of molecular sciences 2021; 22(1), 435.

Sampaio L. P. Ketogenic diet for epilepsy treatment. Arquivos de neuro-psiquiatria 2016; 74(10), 842–848.

By: Emma Sykucki

Vitamin C supplements have been infiltrating grocery store aisles and are advertised as the new common cold prevention. Vitamin C, also known as ascorbic acid, aids in the functioning of our immune system. When an individual starts feeling unwell, they might believe that “boosting” their immune system with a vitamin C supplement will heal them. Others might believe that when the weather gets colder, they should take vitamin C to use as a cautionary measure. But does taking a vitamin C supplement actually prevent the common cold?

The common cold entails many different symptoms including congestion, cough, sore throat, fever, and runny nose. This is a wide range of symptoms for one supplement to prevent and treat, but all of these symptoms are caused by a respiratory virus. Vitamin C has been known for treating respiratory infections since it was discovered (Hemilä and Chalker 2013). Therefore, it is a substance of interest for preventative and therapeutic measures against the common cold.

A research study was conducted that involved 11,306 participants in 29 comparison trials. The study concluded that regular consumption of a vitamin C supplement did not reduce the chances of catching a cold, but did have a slight effect on reducing the duration of symptoms (Hemilä and Chalker 2013). However, consuming a vitamin C supplement after the onset of symptoms showed no effect on the duration and severity of the common cold symptoms (Heimer et al 2009). These data show that taking a vitamin C supplement only when you are experiencing common cold symptoms will not help you get better but that regular supplementation will reduce the severity of symptoms and the duration of feeling unwell. Regular consumption of vitamin C can reduce the duration and severity of the symptoms by an average of 23% (Hemilä 2009). This only occurs when vitamin C is taken year-round and not just during the cold season, which most of the population does the latter. For the general adult population, taking a vitamin C supplement is not effective at preventing the common cold.

A key benefit of this finding is saving money. Vitamin C supplementation will not prevent common colds and should not be bought for that purpose. Instead, consuming vitamin C-rich foods will provide sufficient nutrient intake. Some vitamin C-rich foods include citrus fruits like kiwi, oranges, grapefruit, and others like tomatoes, bell peppers, and potatoes. Regular intake of vitamin C-rich foods will provide equal or better protection against the common cold than supplementation.

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

Reviewed by Abbie Klinker, UGA Dietetic Intern

References

Heimer KA, Hart AM, Martin LG, Rubio-Wallace S. Examining the evidence for the use of vitamin C in the prophylaxis and treatment of the common cold. JAANP 2009;21:295-300.

Hemilä H. Does vitamin C alleviate the symptoms of the common cold? – A review of current evidence. Scand J Infect Dis 2009;26:1-6.

Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2013, Issue 1;CD000980.

By: Avery Prosperi

I have seen many people take branched-chain amino acids (BCAAs) when exercising to improve their energy levels when working out, lose weight, or supplement protein that they presume is lacking in their diet. There needs to be more clarity about the actual benefits of BCAAs and whether or not they help people with what they claim to do. This post will shed light on what we know about these dietary supplements and if they are indeed helpful to athletes.

What are BCAAs?

BCAAs are a form of an ergogenic (i.e., performance-enhancing) supplement composed of leucine, isoleucine, and valine (Holeček 2018). These essential amino acids have been shown in some research studies to lower plasma markers of muscle damage and soreness after weightlifting (Khemtong et al 2021); however, more research is needed to confirm this. BCAAs cannot increase muscle protein synthesis alone - there must be other essential amino acids present for this to occur (Wolfe 2017). Taking a BCAA supplement will also not provide your body adequate protein that it needs. Consuming a nutrient-dense diet that includes a variety of protein sources should be the priority when it comes to improving athletic performance.

When to take BCAAs?

The recommended amount for BCAAs is 20g/day or less for up to 6 weeks (U.S. Department of Health and Human Services 2022). The dosage will vary depending upon the brand that you choose to take. Taking a BCAA supplement that is third-party tested is helpful for athletes to monitor exactly what they are putting in their bodies. NSF is an example of a program that is recognized by the US Anti-Doping Agency and protects athletes from buying products that possibly be contaminated with other substances that are potentially banned (NSF 2023). The products that are certified third party tested will have a stamp on the product.

Who should avoid taking them?

People who have been diagnosed with diabetes should avoid supplementation with BCAAs due to an increased chance of insulin resistance, which can lead to further complications associated with diabetes. People with neurologic and psychiatric disorders should also avoid taking BCAAs because impaired serotonin synthesis from tryptophan could occur, and this can lead to aggression (Holeček 2022).

Bottom line

To conclude, scientific evidence is mounting that BCAAs might be a helpful supplement to people undergoing endurance exercise frequently. However, more research needs to be conducted in a variety of active individuals before these supplements should be recommended to all athletes. It is important to consult with your healthcare provider to determine if a supplement is warranted, and if so, the brand and dosage that would be right for you!

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

Reviewed by Claire Mouser, UGA Dietetic Intern

References

NSF. Certified for Sport®. (2023). Retrieved March 16, 2023, from https://www.nsfsport.com/index.php

Holeček, M. (2018). Branched-chain amino acids in health and disease: Metabolism, alterations in blood plasma, and as supplements. Nutrition & Metabolism, 15(1).

Holeček, M. (2022). Side effects of amino acid supplements. Physiological Research, 29–45.

Khemtong, C., Kuo, C.-H., Chen, C.-Y., Jaime, S. J., & Condello, G. (2021). Does branched-chain amino acids (BCAAs) supplementation attenuate muscle damage markers and soreness after resistance exercise in trained males? A meta-analysis of randomized controlled trials. Nutrients, 13(6), 1880.

Ra, S.-G., Miyazaki, T., Kojima, R., Komine, S., Ishikura, K., Kawanaka, K., Honda, A., Matsuzaki, Y., & Ohmori, H. (2018). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: A pilot placebo-controlled double-blind study. The Journal of Sports Medicine and Physical Fitness, 58(11).

U.S. Department of Health and Human Services. (2022). Office of dietary supplements – dietary supplements for exercise and athletic performance. NIH Office of Dietary Supplements. Retrieved March 16, 2023, from https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ 

Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition, 14(1).

By: Jamie DiBartolomeo

A significant influence of modern teenage and college culture is social media. Perceived belonging encourages binge drinking as students believe it may earn them more friends or popularity amongst social groups who binge drink or by attending social events where binge drinking occurs. Nearly all young adults have access to social media and may succumb to its trend influence, whether directly from the source or indirectly from their surroundings. Not only does social media influence cultural trends in activities, clothes, and music and display the diverse daily lives of individuals, but the camera in each person's pocket also gives social media an invite to every party. Whether you stay home and suffer from "FOMO" by watching real-time posts or feel pressure to push your limits performing for a camera, social media has normalized a culture of placing trends and popularity over personal wellness. Popular social media giants that have contributed to normalizing unhealthy behaviors, such as Barstool Sports and Old Row, have opened a door of normalizing dangerous binge drinking to gain a social media following or five seconds of fame on these accounts. Should binge drinking continue to be an accepted societal norm?

Binge drinking is defined as consuming five or more drinks in men and four or more drinks in women in a short period (National Center for Chronic Disease Prevention and Health Promotion 2012a). The age group that most often binge drinks are individuals from ages 18-34 years, with 90% of alcohol consumed by youth done so by binge drinking (National Center for Chronic Disease Prevention and Health Promotion 2012a). Consumption of alcohol at this rate can significantly increase individuals' risk for chronic diseases such as heart disease, stroke, liver disease, high blood pressure, cancer, and learning and memory problems, among many others (National Center for Chronic Disease Prevention and Health Promotion 2012b). If there are so many potential health risks, why is binge drinking normalized among teens?

In a study that probed deeper into the college-age audience, students were evaluated on their participation in binge drinking with measures such as perceived belonging, involvement in school activities, or both (Berger et al 2022). This study determined that 39.3% of students report binge drinking, and those who reported feelings of belonging or participation in school activities were much more likely to engage in binge drinking than those who did not report perceived belonging or participation in campus activities. Social media may further accentuate this by bridging online friendships with real-life social events and encouraging drinking for photos to post (Fat et al 2021). A study examining the relationship between social media use and binge drinking uncovered higher likelihoods and participation in binge drinking among 10-15 and 16-19-year-old social media users (Fat et al 2021). Having unfiltered access to social media for these impressionable age groups can expose them to glorified drinking practices by older age groups that become repeated by younger generations.

Reviewed by Alyssa Guadagni, UGA Dietetic Intern

References

Berger A, Wang A, Martusewicz, Cottler L. Defining belonging and its association to binge drinking among college students. Substance use and misuse 2022; 57:8, 1341-1344.

Fat LN, Cable N, Kelly Y. Associations between social media usage and alcohol use among youths and young adults: findings from Understanding Society. Addiction 2021; 116: 2995-3005.

National Center for Chronic Disease Prevention and Health Promotion. CDC Vital signs: Binge drinking- nationwide problem, local solutions. Version current 10 October 2013a. Internet: https://www.cdc.gov/vitalsigns/bingedrinking/index.html (accessed 29 January 2023).

National Center for Chronic Disease Prevention and Health Promotion. CDC Vital signs: Binge drinking- a serious, under-recognized problem among women and girls. Version current 8 January 2013b. Internet: https://www.cdc.gov/vitalsigns/bingedrinkingfemale/infographic.html (accessed 29 January 2023).

By: Melissa Cruz

Ever feel too tired to exercise or like you are not performing well? Pre-workout (supplementation) might be your answer. Research reports 30% of young adults consume an energy-boosting supplement, and these products rank second in usage behind multivitamins (Martinez et al. 2016). In this post, we will delve into what pre-workout supplementation is, its potential benefits, and the negative implications that can associated with the use of these products.

What is a pre-workout supplement, and how is it helpful?

A pre-workout supplement is a dietary supplement taken before exercise, with the intention of enhancing acute performance by increasing energy levels and facilitating changes in muscle function (Guest et al. 2021). Pre-workout supplements come in different forms, including powders, liquids, and energy drinks that are typically consumed an hour before exercise. Pre-workout supplements can contain multiple ingredients, including, most notably, caffeine. Caffeine is a stimulant that enhances performance by delaying fatigue, increasing muscle energy, and improving focus (Guest et al. 2021). Additional ingredients that are commonly included in a pre-workout supplement include creatine, beta-alanine, amino acids, and nitric oxide agents, which work together to enhance performance and adaptations to exercise (Harty et al. 2018).

Are there any negative implications?

A potential issue with pre-workout supplementation are the symptoms associated with ingesting high amounts of caffeine. These symptoms can include elevated heart rate, heart palpitations, anxiety, headaches, and difficulty sleeping. Research indicates caffeine's adverse side effects are mitigated by reducing the dose of the caffeine-containing pre-workout supplement, and slowly increasing the dosage over time to the serving size recommended as tolerance increases (Guest et al. 2021).

Another area for improvement concerning pre-workout supplements is the limited supervision of dietary supplements from the U.S. Food and Drug Administration (FDA). Lack of monitoring from the FDA means that nutritional supplements (including pre-workout supplements) do not require approval for effectiveness and safety. Knowing this, look for third-party testing on supplement product labels from companies such as The National Science Foundation (NSF) and InformedChoice, which are independent companies that test the safety and effectiveness of supplements.

Take away

In conclusion, current research supports the use of pre-workout supplements for providing energy and improving muscle function (Guest et al. 2021). Caffeine, the main ingredient in many pre-workout supplements enhances performance and, when paired with other nutrients, can provide further benefits for exercise performance (Harty et al. 2018). It is also essential to know that pre-workout supplements should be consumed cautiously given that they are minimally regulated by the FDA. If you plan on investing in a pre-workout supplement, look for third-party testing on the packaging and consider adjusting your dosage if you notice any negative effects.

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

Reviewed by Julia Lance, UGA Dietetic Intern

Sources

Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS & Campbell BI. (2021) International society of sports nutrition position stand: caffeine and exercise performance, Journal of the International Society of Sports Nutrition, 18:1, DOI: 10.1186/s12970-020-00383-4

Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. (2018) Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review, Journal of the International Society of Sports Nutrition, 15:1, DOI: 10.1186/s12970-018-0247-6

Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R (2016) The effect of acute pre-workout supplementation on power and strength performance, Journal of the International Society of Sports Nutrition, 13:1, DOI: 10.1186/s12970-016-0138-7

By: Celia Croxton

Drinking your morning cup of coffee with an extra dose of blended mushroom doesn’t sound too appetizing, does it? What if we changed the phrasing to “coffee, with an extra dose of adaptogens?”

The wellness industry loves to market specific products as “superfoods” by labeling them with catchy titles that promise splendor. Mushroom coffee (coffee mixed with mushrooms) is an example of the wellness industry at work. Essentially, mushrooms are dried out, ground down into a powder, and then mixed with dry coffee beans. Certain companies promise their morning mushroom beverage will deliver customers energy, focus, and immunity (Mudwtr, 2023). If you’re looking to switch up your morning beverage, this post will answer a few of your questions.

Why mushrooms?

Different cultures often use mushrooms in medicine for their many healing properties. Certain mushroom species offer antioxidant, antibacterial, antifungal, and antiviral effects (Wani et al., 2010). Also, mushrooms contain micronutrients such as vitamins B, D, potassium, calcium, selenium, phosphorus, and magnesium. These fungi also contain macronutrients, including carbohydrates, protein, and a small amount of fat. Previous research investigating the nutraceutical properties of different mushrooms has found that mushrooms can help improve the immune system, lower cancer risk, aid in regulating blood sugar levels, and inhibit tumor growth (Rathore et al., 2017). These unique benefits come from bioactive compounds found in various mushroom species. The only caveat to these medicinal uses is that many of these bioactive compounds are susceptible to degradation by heat (Gąsecka et al., 2020). This means heating these mushrooms decreases the potency of their medicinal ingredients.

To drink or not to drink?

Mushrooms have multiple nutritional benefits, including antioxidants which can help neutralize free radicals in the body and reduce oxidative stress. Free radicals can damage DNA resulting in mutations and, sometimes, cancerous cells (Wani et al., 2010). Essentially, incorporating mushrooms into your diet could help protect you from cancer. In addition to antioxidants, species such as reishi, lion’s mane, and cordyceps can help combat feelings of stress, insomnia, and depression (Rathore et al., 2017). While mushrooms can be beneficial, it’s important to remember a well-rounded diet rich in foods from all food groups is the best option for promoting health and preventing disease.

Main takeaway:

Previous research has identified beneficial nutrients and compounds in mushrooms. However, it is essential to recognize that the effects of these beneficial nutrients can be inhibited depending on the preparation method. Heat can destabilize select bioactive compounds, decreasing their effectiveness. Brewing a cup of coffee exposes mushrooms and their beneficial nutrients to high heat. If you’re considering incorporating mushrooms into your diet,  consuming these fungi raw, slightly cooked, added to smoothies, or lightly sautéed may be a practical preparation method that maximizes mushrooms’ nutrition-related benefits.

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

Reviewed by Julia Lance, UGA Dietetic Intern

References

Gąsecka, M., Siwulski, M., Magdziak, Z., Budzyńska, S., Stuper-Szablewska, K., Niedzielski, P., & Mleczek, M. (2020). The effect of drying temperature on bioactive compounds and antioxidant activity of Leccinum scabrum (Bull.) Gray and Hericium erinaceus (Bull.) Pers. J Food Sci Technol, 57(2), 513-525. https://doi.org/10.1007/s13197-019-04081-1

Rathore, H., Prasad, S., & Sharma, S. (2017). Mushroom nutraceuticals for improved nutrition and better human health: A review. PharmaNutrition, 5(2), 35-46. https://doi.org/https://doi.org/10.1016/j.phanu.2017.02.001

Wani, B., Boda, R. H., & Wani, A. H. (2010). Nutritional and medicinal importance of mushrooms. Journal of Medicinal Plants Research, 4(24), 2598-2604. https://doi.org/10.5897/JMPR09.565

By: McKenzie Clark

What does “healthy” look like? Society has labeled certain body types as “healthy,” but the truth is that health is not defined by how someone looks. Health has been defined by the World Health Organization as a “state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity” (Hu C et al., 2020). Notice the section stating that physical, mental, and social well-being all play a part in a person’s health. The World Health Organization does not list any specific measurements needed to be met to be declared as healthy. So why does society believe you must be a size zero to be healthy?               

Many societal assumptions about health are tied to expectations of body size and shape. Today, many physicians rely on Body Mass Index (or BMI) as a marker of health, but it is based solely on a person’s weight and height. This is problematic because BMI does not reveal fat distribution in the body. BMI is determined based solely on a person’s weight and height. BMI does not reveal fat distribution in the body, which is a more significant indicator of health than BMI (Kok et al., 2004). BMI places individuals into one of five categories: underweight, healthy weight, overweight, obese, or morbidly obese. This system puts people into a box without considering other important health indicators, such as average blood glucose levels (A1c), blood pressure, cholesterol, and fat distribution. Being labeled as anything other than healthy can harm a person’s self-image. Studies have shown that a negative body image and low self-esteem can contribute to further weight gain and failure to lose weight (Talen et al., 2009). Mental health is essential to one’s overall health and should be considered just as important as physical health.

If you remove the numbers from the scale or your calculated BMI from your chart, you will find many more numbers that are just as good, if not better, indicators of health. We look to BMI for overall health because studies have shown that obesity can increase your risk for developing cardiovascular disease, certain types of cancers, and other debilitating chronic diseases. However, this is just one test to determine your risk factor and the cheapest, quickest way. Other measurements, such as blood pressure and blood glucose, are important tools for physicians to determine your overall health and risk of developing a chronic disease. 

The bottom line is that there is no way to determine someone’s health based on how they look. Undernutrition and over-nutrition affect all body types and sizes and have severe implications on one’s health. Investing your time in proper nutrition, an active lifestyle, and good mental and spiritual health will help lead you toward a healthy life!

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

Reviewed by Eden Crain, UGA Dietetic Intern

References

Hu C, Jurgutis J, Edwards D, O'Shea T, Regenstreif L, Bodkin C, Amster E, Kouyoumdjian FG. “When you first walk out the gates…where do [you] go?”: Barriers and opportunities to achieving continuity of health care at the time of release from a provincial jail in Ontario. PLoS One. 2020 Apr 10;15(4):e0231211. doi: 10.1371/journal.pone.0231211. PMID: 32275680; PMCID: PMC7147766.

Kok P, Seidell JC, Meinders AE. [The value and limitations of the body mass index (BMI) in the assessment of the health risks of overweight and obesity] Nederlands Tijdschrift Voor Geneeskunde. 2004 Nov;148(48):2379-2382. PMID: 15615272.

Talen, M. R., & Mann, M. M. (2009). Obesity and Mental Health. Primary Care: Clinics in Office Practice, 36(2), 287–305. https://doi.org/10.1016/j.pop.2009.01.012 

By: Gabbi Carroll

What is it?

A viral TikTok trend guarantees to help people sleep better with a new drink called lettuce water. Lettuce water can be made like tea by boiling water over romaine leaves, letting it cool, and then drinking it. Over 26 million people have viewed the hashtag #lettucewater.

Does it actually work?

A 2017 Korean study investigated the sleep-inducing effect of the extract of green romaine lettuce on mice. The mice were already sedated with medication and used romaine extract, which has a higher concentration than just lettuce leaves. Lettuce leaves have active components, including lactucin and lactucarium, which can help promote sleep (Kim et al., 2017). This study concluded that the mice's intake of the extract was a beneficial source of sleep-enhancing material (Kim et al., 2017).

However, it is hard to compare mice to humans because they were already sedated with medication, and the extract was much more concentrated than lettuce leaves. Lettuce water is more diluted and lacks the sedation medication originally used in the study diluted and without excess prescription. Nonetheless, research has been conducted on L. sativa seed oil which was found to promote sleep with no health-related hazards (Yakoot et al., 2011). A study by Yakoot and colleagues in 2011 was conducted on insomnia and geriatric patients and was found helpful for sleeping aid. Despite its well-known safety, L. sativa seed oil has recently been introduced to research and investigation.

Another study was conducted on children that used lettuce seed oil to help with sleep disorders (Ranjibar et al., 2020). Conclusions stated that the use of lettuce seed oil on the forehead and temples is a safe and effective treatment for sleep disorders. However, follow-up research studies using objective outcome measures are required (Ranjibar et al., 2020).

What does all of this mean?

All in all, limited studies have been conducted to prove if the lettuce water trend aids in sleeping. There may be no effect from just the lettuce. However, specific components of lettuce have relaxing, pain-relieving, and anti-inflammatory effects (Ranjibar et al., 2020). Because of the conflicting research, more extensive studies are needed to confirm this. Sleep can be affected by diet, environment, lifestyle, and general well-being. While there is no harm in washing lettuce and brewing it like tea, it may not be an effective sleeping aid or do much to improve your health. See your healthcare provider for guidance and treatment plans if you are having trouble falling or staying asleep. Exercise caution before trying any new viral TikTok trends.

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

Reviewed by Megan Appelbaum UGA Dietetic Intern

References

Kim, H.D., Hong, K.B., Noh, D.O., Suh, H.J.. Sleep-inducing effect of lettuce (Lactuca sativa) varieties on pentobarbital-induced sleep. Food Sci Biotechnol 2017;26(3):807-814

Yakoot, M., Helmy, S., Fawal, K.. Pilot study of the efficacy and safety of lettuce seed oil in patients with sleep disorders. Int J Gen Med 2011;4:451-6

Ranjibar, M., Afsharypuor, S., Shakibaei, F., Mazaheri, M.. Effect of Topical Lettuce (Lactuca sativa L.) Seed Oil on Childhood Sleep Disorders: a Randomized Double-Blind Controlled Trial. Research Journal of Pharmacognosy 2020;7(3):47-54

By: Whit Cooney

Cholesterol has been a topic of intrigue for decades now. Health crazes about how you should never eat eggs or avoid red meat, along with the rise of the vegan/vegetarian diet, all have roots in the health beliefs behind cholesterol. However, some diets emphasize eating more of certain fats to raise some cholesterol like the Mediterranean diet. So, what is the deal with cholesterol?

The problem is that these two arguments refer to different types of cholesterol. The two types of cholesterol usually brought up are Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL), which are considered harmful and good, respectively. In general, red meats have more cholesterol than fish, which was the reason for avoiding red meats and leaning towards the Mediterranean Diet. However, according to a study conducted by Davidson et al. (1999), there is hardly any difference in serum cholesterol when on a lean red meat diet (1%) vs. a poor white meat diet (1.8%). Along those same lines, a study conducted in 2018 found that the cholesterol in eggs is not absorbed very well in our bodies and does not significantly affect our plasma cholesterol levels (Kim and Campbell 2018).

Different types of cholesterol may not affect your health in the way that most people think. I bring this up because there has been much discussion on how HDL and LDL affect your heart health, mainly that LDL causes or increases the risk for heart disease and HDL prevents it. A study by Kanter et al. (2012) found results that challenge this idea. They found that it isn't so much the amount of each of these cholesterols on their own that matters, but the ratio of LDL to HDL determines your cardiovascular health. That’s not to say that you don’t need to care about cholesterol levels, but maybe it isn't as big of a deal as everyone makes it out to be. The different cholesterols should not be viewed in isolation from each other but in how they both affect you simultaneously. Both affect your health, and the focus should be on improving the ratio.

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

Reviewed by Eden Crain, UGA Dietetic Intern

Citations

Davidson MH, Hunninghake D, Maki KC, Kwiterovitch Jr PO, Kafonek S. Comparison of the Effects of Lean Red Meat vs Lean White Meat on Serum Lipid Levels Among Free-Living Persons With Hypercholesterolemia. Arch Intern Med. 1999;159(12):1331-1338.

Kanter MM, Kris-Etherton PM, Fernandez ML, Vickers KC, Katz DL. Exploring the Factors That Affect Blood Cholesterol and Heart Disease Risk: Is Dietary Cholesterol as Bad for You as History Leads Us to Believe? Advances in Nutrition 2012; 3: 711-717.

Kim JE, Campbell WW. Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration in Men and Women: Results from 2 Randomized Controlled Crossover Studies. Nutrients 2018; 10(9): 1272.

By: Stephie Brimeyer

Dry scooping pre-workout powder is one of the latest TikTok trends. It entails consuming a scoop of your favorite pre-workout power without mixing it in water. Many internet and social media advertisements claim that dry scooping will help improve workouts. When used correctly, the powder can be helpful for athletes in an intensive training program. However, there are dangers to be aware of before you attempt this trend.

What is pre-workout?

The main ingredients of a pre-workout powder are caffeine, amino acids, nitric oxide agents, creatine, betaine, and beta-alanine. The primary ingredient in most pre-workouts is caffeine, which can be rapidly absorbed into the bloodstream within 60 minutes of digestion (Harty et al., 2018). Beta-alanine acts like an intramuscular buffer, and consumption improves high-intensity exercise performance (Harty et al., 2018). Creatine is a naturally occurring amino acid in muscle that is generally safe and well tolerated (Harty et al., 2018). 

Are there dangers to dry scooping?

Like most supplements, pre-workout powders are not regulated by the Food and Drug Administration and can contain higher levels of ingredients, like caffeine, than what is on the label (Center for Food Safety and Applied Nutrition 2023). They could also contain unknown toxic ingredients, and the dry powder itself can cause choking and breathing problems (Johnson-Arbor 2023). When taking the pre-workout without liquid, you could ingest 2-3 times the amount of caffeine and other energizing ingredients. This can adversely affect people who are sensitive to caffeine or who have underlying heart and lung conditions (Johnson-Arbor 2023).

Where to turn for nutrition advice?

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

Reviewed by Megan Dora Appelbaum, UGA Dietetic Intern

Resources

Center for Food Safety and Applied Nutrition. (2023). Dietary supplement ingredient directory. U.S. Food and Drug Administration. Internet: https://www.fda.gov/food/dietary-supplements/dietary-supplement-ingredient-directory (accessed 18 March 2023).

Harty SP, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition 15:41 http://doi.org/10.1186/s12970-018-0247-6.

Johnson-Arbor K. Dry scooping can be life-threatening. Poison Control. (2023). Internet: https://www.poison.org/articles/dry-scooping-can-be-life-threatening (accessed 18 March 2023).

By: Grace Burton

Have you noticed or used nutrition-related information from social media sources such as Tik-Tok, Instagram, or Facebook recently? Young people are getting much of their nutrition advice from influencers and considering it factual, with no background information or investigation. A recent topic of interest on social media discusses the common habit of drinking coffee immediately after waking up. People on social media claim this is an unhealthy habit that will cause multiple negative side effects, including increases in cortisol levels, hormone imbalances, and bloating. Seeing this content may make you wonder when should we be drinking our coffee, and how is our body affected by this beloved beverage?

Drinking coffee is an important part of many people’s morning routines, and for good reason. Coffee has been found to increase alertness, reduce fatigue, and shorten our reaction time, benefits that may help many individuals start their busy lives in the early hours of the day. Moderate consumption of around 160 mg of caffeine, which is equivalent to 2 cups of brewed coffee, may also be associated with decreased risk of chronic diseases, like hypertension, heart disease, and some cancers (Papakonstantinou et al 2015).  Given the researched benefits of coffee consumption, why are some influencers arguing against this delicious part of our morning routines?

Recent claims on social media state that coffee will increase cortisol levels, if consumed immediately after waking. Cortisol is a stress hormone in the body that peaks around the time of wakening and declines over the course of waking hours, then hits its lowest level during the early phases of sleep. The hormone and its pattern of secretion is essential for bodily functions, like energy balance and memory consolidation (Lovallo et al 2005).  It is accurate to say that cortisol is highest when we awaken, but there is no evidence that coffee will increase cortisol levels. With that being said, coffee consumption has been found to prevent these morning cortisol levels from falling (Gavrieli et al 2011). Additionally, continuing to drink caffeine throughout the day may increase cortisol secretion in the afternoon, but there is a blunted response in individuals that consume caffeine regularly.

There is extensive research on this topic, and the overarching consensus is that your coffee consumption should depend on your preference and your body’s reactions. Currently, no scientific evidence shows increased cortisol levels resulting from a cup of coffee in the morning, but it is important to consider how you feel while you’re drinking your morning beverage. Nutrition and diet should be individualized, which is why trends on social media are not the place to get personalized health advice. If you feel you are not reacting well to drinking coffee on an empty stomach after awakening, consider changing your routine and pairing your caffeinated beverage with breakfast or a mid-morning snack. Otherwise, if that morning brew is what you look forward to after waking up, then there is likely no reason to stress about the claims on the internet.

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

Reviewed by Julia Lance, UGA Dietetic Intern

References:

Gavrieli A, Yannakoulia M, Fragopoulou E, Margaritopoulos D, Chamberland J, Kaisari P, Kavouras S, Mantzoros C. Caffeinated Coffee Does Not Acutely Affect Energy Intake, Appetite, or Inflammation but Prevents Serum Cortisol Concentrations from Falling in Healthy Men. J Nutr 2011;141:703-707.

Harris A, Ursin H, Murison R, Eriksen H. Coffee, stress and cortisol in nursing staff. Psychoneuroendocrinology 2007;32:322-330.

Lovallo W, Whitsett T, al’Absi M, Sung, BH, Vincent A, Wilson M. Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. J. Behav. Med. 2005;67:734-739.

Papakonstantinou E, Kechribari I, Sotirakoglou Κ, Tranatilis P, Gourdomichali T, Michas G, Kravvariti V, Voumvourakis K, Xampelas A. Acute effects of coffee consumption on self-reported gastrointestinal symptoms, blood pressure and stress indices in healthy individuals. Nutr J 2015;15.

By: Jacee Baldivid

When consumers think about added sugars, they might assume that sugar is put into foods for the sole purpose of making them sweet. They might not realize that sugar is also added to products to lengthen their shelf life or enhance their overall flavor. Sometimes it is easy to tell if sugars are added to a product based on its sweetness, but some foods with high amounts of added sugars might not taste sweet at all.

How much added sugar am I consuming?

Read the label of a 12-ounce soft drink can and you will see it has around 39-grams of sugar. Next, check underneath the total sugars line to read how much sugar is added to the product. Next to this value, you will read the percentage of sugar that makes up the daily percentage value. The Dietary Guidelines for Americans 2020 -2025 suggest limiting added sugars to less than 10% of the total daily calories. For example, if a person’s daily caloric intake is 2,000, drinking that can of soda could satisfy their added sugar intake percentage for the day.

Do added sugars impact health?

Consuming added sugars has the potential to significantly impact abdominal fat and increase blood cholesterol and triglyceride levels (SITNFlash, 2015). According to a 15-year research study, people who consumed up to 21% of their calories from added sugars had a 38% higher risk of dying from cardiovascular disease (Harvard Health, 2022).

Should I avoid sugar altogether?

Though consuming too much added sugar can negatively impact one’s health, this does not mean that consumers should not eat sugar at all. Foods like fruits, vegetables, and dairy contain sugars that are naturally present in these foods, and whole grain products tend to have less added sugar than their more processed counterparts (such as sugar-sweetened beverages and desserts). The Food and Drug Administration recommends choosing more foods with a “5% daily value or less” of added sugars and attempting to choose fewer foods with a high daily value of 20% or more (FDA, 2023).

Conclusion

It can be difficult to decipher the names of ingredients that are used as added sugars. Before buying products, scan the nutrition label for the amount of total sugar, added sugar, and % daily value to make an informed decision.

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

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

Dietary guidelines for Americans, 2020-2025 54 –55 (n.d.).

Center for Food Safety and Applied Nutrition. (2023, February 1). Added sugars on the new nutrition facts label. U.S. Food and Drug Administration. Retrieved February 1, 2023, from https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label.

SITNFlash. (2015, October 5). Natural and added sugars: Two sides of the same coin. Science in the News. Retrieved February 1, 2023, from https://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/.

Harvard Health. The sweet danger of sugar. (2022, January 6). Retrieved February 1, 2023, from https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar.

By: Gabrielle Arters

Should athletes consider the timing of postworkout nutrition to enhance performance gains?

The period after training or exercise is deemed critical to nutrient timing and has been termed “the anabolic window.” During this period, the body begins rebuilding muscle tissue damaged from training and restoring depleted energy reserves (Aragon and Schoenfeld 2013). The anabolic window is known as the "window of opportunity." It is defined as the specific time frame in which an athlete should consume a protein and carb ratio meal to optimize body composition, exercise performance, and recovery (Aragon and Schoenfeld 2013). Research has claimed that timing strategies can produce dramatic improvements in body composition, such as an increase in fat-free mass (Aragon and Schoenfeld 2013).

So what happens to our body during exercise?

Intense resistance training causes the depletion of our bodies' stored fuels in the form of glycogen and amino acids. Exercise causes damage to muscle fibers. During training, as much as 80% of ATP production is derived from glycolysis. Glycolysis is a process that occurs in cells to break down sugar into smaller molecules. This process is essential because the energy stored in glucose can be used to make ATP, which is the cells' energy source. During exercise, your body needs more energy to keep your muscles moving. To meet this demand, your cells use glycolysis to break down glucose quickly and produce ATP. Without feeding and in response to resistance training, muscle protein balance remains in a negative state. Athletes can increase muscle protein synthesis rates by incorporating protein and carbs after a workout (Jäger et al., 2017).

Nutrition timing

Consuming adequate carbs and protein directly after a workout effectively initiates a positive muscle-protein balance and, over time, muscle hypertrophy (Jäger et al., 2017). But what exactly is the right timing window? Studies have reported that muscle protein synthesis peaks within three hours postworkout and remains elevated for up to 24-72 hours. Peak elevation tends to appear between 30-60 minutes after training. Therefore, it is recommended to consume immediate energy and sustained feedings every 3-4 hours to optimize muscle growth and recovery (Jäger et al., 2017). A meta-analysis of trials analyzing the difference between consuming protein within one hour versus two hours post-workout showed a small but significant improvement in muscle hypertrophy in those who consumed protein within one-hour post-workout (Schoenfeld and Aragon 2018).

Conclusion

The International Society of Sports Nutrition (ISSN) states that the optimal timing for consuming postworkout protein depends on the athlete's tolerance. The anabolic effect can last up to at least 24 hours; however, it will likely decline as time increases post-training (Jäger et al., 2017). Although research has shown the impact of protein timing on muscle hypertrophy, the overall results are relatively small, indicating additional research is needed to form more definite guidelines on this issue. The most critical factor for muscle building, exercise performance, and recovery for athletes is ensuring enough total protein intake, ranging from 1.0 to 2.0g/kg, depending on the athlete's sport and individual goals (Schoenfeld and Aragon 2018).

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

Reviewed by Eden Crain, UGA Dietetic Intern

References

Aragon A, Schoenfeld B. 2013. Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition 10(1): 5.

Jäger R, Kerksick C, Campbell B, Cribb P, Wells S, Skwiat T, Purpura M, Ziegenfuss T, Ferrando A, Arent S, Smith-Ryan A, Stout J, Arciero P, Ormsbee M, Taylor L, Wilborn C, Kalman D, Kreider R, Willoughby D, Hoffman J, … Antonio J. 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14: 20.

Schoenfeld B, Aragon A. 2018 Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies. Journal of Orthopaedic and Sports Physical Therapy 48(12): 911–914.

By: Allison Arters

The athletic staff may advise athletes to eat a large carbohydrate-filled meal the night before a big event, race, or game. Some carbohydrate-heavy foods include pasta or rice, cereal or granola, oatmeal, bread, and potatoes. Carbohydrates are the first macronutrient the body utilizes for quick energy. Glycogen is the form in the body that stores carbohydrates as for fast, efficient energy source. Having adequate glycogen stores improves tissue repair and recovery in the body. If glycogen levels are low or depleted, the athlete will experience exhaustion and be at risk of injury.

What is carb loading, and what happens to the body?

A high-carbohydrate diet that elevates glycogen in muscle has been shown to affect athletes’ exercise performance positively. Studies have indicated that athletes with super compensated muscle glycogen levels have higher endurance and intensity than athletes with low to normal non-compensated muscle glycogen (Jeukendrup 2011). High carb availability is critical to promote optimal performance during competition. Having higher than normal pre-competition muscle glycogen available for use will increase performance and time until exhaustion in athletes (Bussau et al., 2002). Athletes will be able to exercise longer before hitting muscle fatigue (Murray & Rosenbloom 2018). Muscles of trained athletes have a higher capacity to synthesize glycogen, allowing more glycogen to be stored for later use (Bussau et al., 2002).

When should carbohydrate loading begin?

Engaging in endurance exercise for more than 90 minutes can cause extreme glycogen depletion. Therefore, athletes need to overcompensate glycogen storage to prepare for competition. There have been little to no effects of carbohydrate loading in resistance training and moderate-intensity exercise fewer than 60 minutes (Burke et al., 2011). The athlete should begin carbohydrate loading around 24-36 hours before the event and consume approximately 10-12 grams per kilogram of body weight (Burke et al., 2011). Carbohydrate loading is only efficient if the athletes consume enough calories to sustain their high energy expenditure (Deldicque & Francaux 2015).

Carbohydrate loading can be a beneficial strategy to help endurance athletes perform optimally.

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

Reviewed by Megan Appelbaum, UGA Dietetic Intern

References

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. 2011. Carbohydrates for training and competition. J Sports Science 29: S17-S27.

Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA. 2002. Carbohydrate loading in human muscle: an improved 1 day protocol. European Journal of Applied Physiology 87: 290-295.

Deldicque L, Francaux M. 2015. Recommendations for healthy nutrition in female endurance runners: an update. Frontiers in Nutrition 2:17.

Jeukendrup AE. 2011. Nutrition for endurance sports: marathon, and road cycling. J Sports Science 29: S91-S99.

Murray B, Rosenbloom C 2018. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev 76: 243-259.